HLE Test 3 (Chapt 10-13)

_____ is the science of food and dietary supplements, and how the body uses them in health and disease.

nutrition

how many essential nutrients do we have to get from food?

45

high-density lipoprotein (HDL)

(good cholesterol) blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease

amino acid

building blocks of protein

how many amino acids are there?

20

of the 20 amino acids, how many are essential?

9 essential (11 non-essential)

this organic molecule forms parts of muscle, bone, blood, enzymes, hormones, and cell membranes

protein

T or F: most animal proteins are complete proteins, and most plant proteins are incomplete proteins

true

essential nutrients

nutrients necessary for normal body functioning that must be obtained from food

What are the 6 essential nutrients?

carbohydrates, fats, proteins, vitamins, minerals, water

macronurtients (PFWC)

protein, fat, carbohydrate, and water; important nutrients required in relatively large amounts

micronutrients

vitamins and minerals; important nutrients required in minute amounts.

kilocalories (kcal or c)

are the measure of energy in food.1 kilocalorie is the heat needed to raise the temperature of 1 liter of water 1°C; commonly referred to as a calorie. 2000 kcal per day typically meets a person's energy needs.

this macromolecule produces 9 calories per gram...

fat

these macromolecules produce 4 calories per gram...

proteins, and carbohydrates

nutrient density

the ratio of a food's essential nutrients to its calories

T or F: nutrient-dense foods are [low] in essential nutrients but relatively [high] in calories

false; high, low

carbohydrates

supply energy for body cells/ an essential nutrient, required for energy for cells;

during digestion, carbohydrates are broken down into ______ for absorption.

glucose

glycogen

starch stored in liver and muscles

monosaccharides

single sugar molecules
(glucose, fructose, galactose)

disaccharide

pairs of single sugars (sucrose, maltose/malt sugar, and lactose)

complex carbohydrate

multiple sugar units (starches and fiber)

All grains are _____ _____ before processing.

whole grains

glucose

A simple sugar that is the body's basic fuel.

cholesterol

a waxy substance in the blood and cells, needed for synthesis of cell membranes, vitamin D, and hormones.

hydrogenation

changes some unsaturated fatty acids in trans fatty acids

low-density lipoprotein (LDL)

(bad cholesterol) blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls

fats

or lipids are the most concentrated source of energy.

what are some of the functions of lipids

store energy, provides insulation and support, major fuel during rest and light activity

the most fats in foods

triglycerides

folic acid

the synthetic form of folate, a substance required for pregnant women

"dirty dozen" fruits/vegetables

strawberries, spinach, apples, kale, mustard greens, nectarines, grapes, cherries, celery, peaches

this lipoprotein helps transport cholesterol out of the arteries, thereby protecting against cardiovascular disease.

high-density lipoprotein (HDL) cholesterol

Inner layer of whole grain

germ

Middle layer of a whole grain

endosperm

outer layer of whole grain

bran

cardiorespiratory endurance

the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity.

flexibility

the joints' ability to move through their full range of motion.

health-related fitness (CEMEMSBCF)

physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

muscular endurance

the ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time.

muscular strength

the amount of force a muscle can produce with a single maximum effort.

cardiorespiratory endurance training

exercise intended to improve cardiorespiratory endurance. (conditions the heart and metabolism)

physical activity

any body movement carried out by the skeletal muscles that requires energy.

T or F: Endurance training makes the heart stronger and improves the function of the entire cardiorespiratory system.

true

exercise

planned, structured, repetitive movement of the body intended to improve or maintain physical fitness.

fat-free mass

the nonfat components of the human body, consisting of skeletal muscle, bone, and water.

sedentary

doing or requiring a lot of sitting, and is associated with increased risk of disease and death independent of activity level.

FITT-VP

frequency, intensity, type, time, volume, progression

T or F: Sedentary people have CVD death rates significantly [higher] than those of fit individuals. Physical inactivity increases the risk of CVD by as much as [240%]

true

skill-related fitness (SABCPR)

physical abilities that contribute to performance in a sport or activity, including speed, power, agility, balance, coordination, and reaction time.

body composition

the proportion of fat and fat-free mass (muscle, bone, and water) in the body.

speed

the ability to perform a movement quickly

power

the ability to exert force rapidly, based on strength and speed

agility

the ability to change the body's position quickly and accurately

balance

ability to maintain equilibrium while stationary or moving

coordination

the ability to perform motor tasks accurately and smoothly using body movements and the sense

reaction time

the ability to respond quickly to a stimulus

cardiorespiratory fitness

The ability of the circulatory and respiratory systems to supply oxygen-rich blood to skeletal muscles during sustained physical activity.

health benefits of physical activity

reduced risk of premature death, improved ability to exercise, reduced risk of chronic diseases, improved psychological and well-being, improved cardiorespiratory functioning, efficient metabolism, improved cell health, improved body composition, and disease prevention.

overload

working the body harder than it is normally worked

progressive overload

the training principle that placing increasing amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness.

specificity

the training principle that the body adapts to the particular type and amount of stress placed on it.

reversibility

the training principle that fitness improvements are lost when demands on the body are lowered.

individuality

individuals respond to fitness training in their own unique ways.

body mass index (BMI)

a measure of relative body weight that takes height into account and is highly correlated with more direct measures of body fat; calculated by dividing total body weight (in kilograms) by the square of height (in meters).

what does body fat include?

essential fat, adipose tissue, subcutaneous fat, visceral fat

essential fat

fat incorporated in various tissues of the body that is critical for normal body functioning

BMI between 18.5-24.9 is considered ______

healthy

BMI greater than 25 is _______

overweight

BMI greater than 30 is _______

obese

BMI under 17.5 is sometimes used as diagnostic criterion for ______ _______

anorexia nervosa

T or F: BMI is not helpful for determining body composition because it does not distinguish between fat weight and fat-free weight. And it can be inaccurate for shorter people, muscular athletes, and older adults

true

adipose tissue

Connective tissue in which fat is stored and which has the cells distended by droplets of fat

essential fat makes up about ___ - ___% of total body weight in men

3-5

T or F: Essential fat makes up about 8-12% of total body weight in women

true

subcutaneous fat

fat located under the skin

visceral fat (intra-abdominal fat)

fat located around major organs; also called intra-abdominal fat.

percent body fat

The percentage of total body weight that is composed of fat.

overweight (25-29.9)

total body weight above the recommended range for good health

obesity

more serious degree of overweight that carries multiple health risks

female athlete triad

abnormal eating patterns, amenorrhea, decreased bone density (premature osteoporosis)

diabetes mellitus (DM)

a disease that disrupts normal metabolism, interfering with cells' ability to take in glucose for energy production.

what are the different methods used to evaluate body weight and percent body fat?

body composition, BMI, body fat distribution

amenorrhea

absence of menstruation

resting metabolic rate (RMR)

energy (calories) required while the body is at rest

anorexia

involves a refusal to eat enough food to maintain a reasonable body weight. (fear of gaining weight, distorted self-image, excessive exercise, purging)

bulimia

is characterized by recurring episodes of binge eating followed by purging (rapid consumption of food followed by purging, eating in secret, feeling ashamed after binge)

binge-eating disorder

uncontrollable eating followed by feelings of guilt and shame about weight gain.

This eating disorder is characterized by very rapid eating, eating until uncomfortably full, eating when not hungry, and preferring to eat alone.

binge-eating disorder

body image

the mental representation a person holds about his or her body, consisting of perceptions, images, thoughts, attitudes, and emotions

eating disorder treatment

-correct dangerous eating patterns
-address psychological and situational factors that have led to / are maintaining the disorder
-often requires family and friend participation

eating disorder

psychological disorders, characterized by severe disturbances in body image, eating patterns, and eating-related behaviors. (anorexia, bulimia, binge-eating, other specified feeding or eating disorder.)

energy balance

a condition that occurs when energy intake equals energy expenditure; the key to achieving and maintaining a healthy body weight.

systole

the contraction phase of the heart.

cardiovascular disease (CVD)

the collective term for various diseases of the heart and blood vessels.

coronary heart disease (CHD)

heart disease caused by atherosclerosis in the arteries that supply blood to the heart muscle; also called coronary artery disease (CAD).

artery

a vessel that carries blood away from the heart.

diastole

the relaxation phase of the heart.

pulmonary circulation

The part of the circulatory system controlled by the right side of the heart: the circulation of blood between the heart and the lungs.