Elements of Nutrition Test 4 Johnson PCC Chapters 9-11, 13

Explain Alcohol

A class of Chemicals that includes Ethanol, Mathanol, and isopronol

Which alcohol can be ingested

Ethanol

Yeast converts sugar into ethanol and carbon dioxide

Fermentation

Evaporation and collection of ethanol vapor

Distillation

Reasons people drink

1) Social reasons- To relax, celebrate, socialize

2) Health reasons

1 drink a day for women , 2 drinks a day for men

Moderate drinking

What antioxidant in alcohol lowers LDLs and raises HDLs?

Reguertol

How does the body process Alcohol?

1) Absorbed by Stomach and Small Intestine

2) Metabolized by Liver

3) Circulates in Blood

4) Affects Brain

5) Affects people groups differently

Explain the Liver Metabolsim of Alcohol

Alcohol Dehydrogenase —> acetaldehyde —> Carbon dioxide and water

What is activated when too much alcohol cannot be broken down by alcohol dehydrogenase.

Microsomal Ethanol oxidizing systems (MEOS)

Measurement of grains per deciliter expressed as a percentage

Blood Alcohol Concentration (BAC)

How does Alcohol affect the brain

It is a depressant

What ethnicities may have a lower tolerance to alcohol?

Asian, Hispanic, Native American, Alaskan

Harmful effects of alcohol

1) disrupts sleep

2) causes hangover

3) Interacts with Hormones

4) Leads to Overnutrition

5) Harms several Organs

6) Puts healthy Pregos at risk

What organs does alcohol affect ?

1) digestive organs

2) heart issues

3) Liver

Fat builds up in liver instead of being metabolized

Fatty Liver

Irritation caused by by-product of alcohol metabolism

Alcohol Hepatitis

Liver coils die and cause scarring

Cirrhosis

Appropriate weight relative to height that does not increase risk of weight-related health problems

Healthy Weight

Keeping Weight within a healthy range

Weight Maagement

Carrying 10-15 pounds extra weight

Overweight

Carrying 25-40 lbs. extra body fat

Obese

Weighing less than the ideal weight

Underweight

What health risk do Overweight/Obese people have

1) Hypertension

2) Stroke

3) Heart disease

4) type 2 diabetes

5) Cancer

6) osteoarthritis

What health risk do underweight people have

1) Malnutrition

2) Low energy Levels

3) Decrreased concentration

4) Osteoporosis

5) Depressed Immune System

Calculation of weight relative to height

BMI

What BMI is Underweight

<18.5

What BMI is Healthy weight

18.5-24.9

What BMI is overweight

25-29.9

What BMI is Obese

over 30

Unhealthy excess fat around WAIST

Central obesity

Fat Tissue that surrounds and protects internal organs

Visceral fat

Under the skin fat for insulation

Subcutaneous fat

Positive energy balance and what does it lead to

Energy excess (In > out)

fat storage and weight gain

negative energy balance and what does it lead to

Energy Deficit (In < Out)

Weight loss

The minimum amount of energy needed to keep the body alive

Basal Metabolic Rate BMR

Full sensation when you have eaten enough

Satiety

Secreted from stomach when empty

Ghrelin

Secreted from ft cells as fat tissue increases it decreases hunger

Leptin

released from small intestine when chyme is present , promotes satiation

Cholecystokinin

Genetics may affect __________________

Thermogenesis

a genetically determined preferred body weight

Set point

Environmental factors that increase appetite and decrease Physical activity

1) eating out often

2) Eating More

2) sitting more moving less

4) sleeping less

5) stressing more

How to gain weight healthfully

1) choose energy dense foods

2) add resistance training

Abnormal, potentially harmful eating behaviors

Disordered eating

Psychological illness that involves specific abnormal eating behaviors

Eating disorder

Potentially life threatening eating disorder characterized by self-starvation and excessive weight loss

Anorexia

Cycles of binging and purging

bulimia nervosa

An obsession with healthy or righteous eating

orthorexia

Weight and body image are not the focus; more common in children

Avoidant/restrictive food intake disorder (AFRID)

A combination of disordered eating, sleep disorder, and mood disorder

Night eating syndrome

Good health / physical condition because of exercise and proper nutrition

Physical fitness

Body movement that results in expending kcal

Physical activity

Formalized training or structured physical activity

Exercise

Body's ability to sustain prolonged exercise

Cardio respiratory endurance

Ability to produce force over a BRIEF period of time

Muscular Strength

Ability to sustain force over a LONG period of time

Muscular endurance

A Joints ability to move freely through a full normal range of motion

Flexibility

Relative proportion of muscle, fat, and other tissues

Body Comp

Benefits of physical fitness

1) achieve healthy body weight

2) better sleep

3) Reduced Stress

FITT stands for

F- Frequency

I- Intensity

T- Time

T- Type

How can you improve cardio respiratory endurance and body composition

Cardio exercise

How can you improve muscle strength, muscle endurance and body composition

Strength Training

Type of stretch : relaxing, extend , relax

Static

Stretching while moving

Dynamic stretching

Bouncing while stretching

Ballistic stretching

How often youre doing the activity

Frequency

Difficulty level

Intensity

Subjective measure of intensity

Rating of Perceived Exertion RPE

Max weight that can be lifted for a set number of reps

Rep max

Moderate-Intense aerobic activity to see substantial health benefits

150 min a week

Moderate to vigorous intensity activity to see substantial change

60 min/ most days

Moderate intensity activity to lose weight

60-90 min/day

A gradual increase in exercise as the body adjust to demands

Progressive overload

Uses oxygen; practically unlimited energy production

Aerobic exercise

Happens without oxygen

anaerobic

What is the primary source of energy during moderate to high intensity exercise

Carbs

A by product produces by muscles when there is not enough oxygen present

Lactate

Primary source of energy during low-intensity exercise

Fats

What is primarily used to build and repair muscle

Proteins

What protects cells against oxidative stress

Vitamin C + E

What increases Oxidation

Exercise

What supplement can improve aerobic performance

Iron

What deficiency is most common in females and vegetarian athletes

Iron deficiency

Body redistributes what throughout the body according to physical demands

Magnesium

Fluid sources in order from best to worst

1)water

2) sports drink

3) Fruit juice

4) Caffeinated drinks

5) Alcoholic beverages

Is thirst the best indicator of need

No

Starting after a short period of dehydration

Acute dehydration

Over a long period of dehydration

Chronic Dehydration

What can you get because of hyperhydration

Hyponatremia

Increases muscle strength/mass, no SE

Creatine

Improves endurance , banned by NCAA

Caffeine

Increase muscle mass, size and strength

Anabolic steroids

Hormone imbalance , hair growth, reproductive issues in males, aggressive behavior

Side effects of Steroids

What increases muscle mass and strength, decreases body fat, and the SE is acromegalys diabetes, atherosclerosis hypertension

Growth Hormone

What improves cardio respiratory fitness + endurance

Erythropoietin

Sickness caused by consuming contaminated food or beverages aka food poisoning

Food borne illness

Guidelines and procedures that keep food free from contamination

Food Safety

Broad term for microorganisms that cause disease usually spread by fecal-to-oral transmission

Pathogen

Carries genetic info and hacks the hosts cells for reproduction

Virus