KINE 223 TAMU reading exam 2

4

Carbs and Proteins contain ____ calories per gram

9

Fats include ____ calories per gram

Recommended caloric intake percentage for carbs

45-65%

Recommended caloric intake percentage for Proteins

10-35%

Recommended caloric intake percentage for Fats

20-35%

What are micronutrients?

Vitamins and Minerals our body needs for growth, development, and disease prevention

90%

____% of American adults do not consume enough vitamin D

Calorie

The amount of energy (heat) needed to raise one kilogram of water by one degree Celsius; or simply a unit of energy

water-soluble vitamins

This vitamin is absorbed directly from the small intestine into the bloodstream and there is limited storage capacity making it important to consume these vitamins on a daily basis

fat-soluble vitamins

this vitamin is absorbed by being incorporated into chylomicrons, along with fatty acids, transported through the lymphatic system to the bloodstream and then on to the liver; It is stored in the liver and the fatty tissues of the body

Major Minerals

Calcium, magnesium, phosphorous, potassium, sodium, and sulfur

Calcium

Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning; blood pressure regulation

Milk products, canned fish with bones, fortified tofu and soy milk, greens, and legumes

What food sources help with the uptake of Calcium

Magnesium

Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health

Meats, milk, fresh fruits and vegetables, whole grains, and legumes

Food sources that help with the uptake of Potassium

Magnesium, Calcium, Potassium, and Sodium

Which major minerals function in nerve transmission and muscles contraction?

Trace Minerals

Iron, Zinc, Iodine, Selenium, Copper, Manganese, Fluoride, Chromium, and Molybdenum

Iron

Part of a molecule found in red blood cells that carries oxygen in the body; needed for energy metabolism

Iodine

Found in thyroid hormone, which helps regulate growth, development, and metabolism

60%

Our bodies are made up of at least ____% of water

regulating body temperature, regulating blood pressure, and transporting nutrients and removing metabolic waste

Functions of water

Vegetable

A potato is in which food category?

potassium, dietary fiber, vitamin C, and folic acid

Fruits are a good source of:

8 ; 6

Men should consume ___ ounces of grains each day and women should consume ____ ounces of grains each day

Whole grains

These grains contain the bran, the germ, and endosperm

Refined grains

These grains have been milled to give them a finer texture and longer shelf life therefore they do not contain the bran, the germ, fiber, and most B-vitamins

cream cheese and butter

Which dairy products do not retain calcium after processing?

information on added sugars and serving sizes

What is the new required addition to food labels?

Caloric and macronutrient information on portion sizes that people ACTUALLY eat

What is required on a label to help consumers understand the nutritional content?

2020 - 2025 Dietary Guidelines for Americans

1. follow a healthy dietary pattern at every life stage

2. Customize and enjoy nutrient-dense foods and beverage choices

3. Focus on meeting food group needs and stay within calorie limits

4. Limit foods and beverages higher in sugars, saturated fats, and sodium

how much a nutrient in a serving of the food contributes to a total daily diet

Percent daily value on a label indicates what?

Below the nutrients on the food label

Where do you find all of the ingredients on a food label?

Ingredients derived from plants, minerals, or animals rather than synthetic creation

What does "natural" mean with herbal or dietary supplements?

energy can neither be created nor destroyed, it can only change forms

What is the First Law of Thermodynamics?

Catabolic process

As we consume and digest food, what process breaks down food into basic molecules

Anabolic process

When consuming and digesting food, what process puts the molecule back together in the combinations needed

ATP, Glycolytic System, and Oxidative System

What are the three energy systems?

ATP

This energy system is used to get you off to a quick start with a burst of energy; no oxygen and only a single chemical reaction is needed to generate it; primary source of energy for speed activities

Glycolytic system

This energy system becomes the dominant system to supply energy after the first 10 sec during a race; requires no oxygen but uses 18 chemical reactions to produce two ATP; can sustain work for about 2 minutes and is used for high-intensity, non-maximal exercise

Oxidative system

This energy system provides the slow, steady burn of energy to help finish a race; requires oxygen and 124 chemical reactions to produce 36 ATP

Lactic acid

a compound produced by muscles and red blood cells when breaking down carbs for energy under low-oxygen conditions such as intense exercise

Thermic effect of food (TEF)

The energy it takes to eat, digest, and absorb food

Basal Metabolic Rate

The amount of calories the body uses for life-sustaining functions such as breathing, circulation, and organ function

Thermic effect of physical activity (TEPA)

The energy used to participate in exercise and physical activity

Non-exercise activity thermogenesis (NEAT)

the energy spent doing everything except sleeping, eating, and sport-like exercise. (walking across campus to class)

Set point theory

Similar to your home's thermostat, the body uses biological controls to regulate metabolism through the hypothalamus in order to maintain a certain preferred weight

at least 60 - 90 minutes daily

How many minutes of activity do you need to keep weight off?

150 minutes of moderate-intensity aerobic activity

How many minutes of activity per week does the CDC recommend?

Frequent eating (5-6 small meals per day), Nutrient density, Topping (cheese, milk), and Swap sodas for smoothies

Mayo clinic guidance to gain weight in a healthy manner

Intuitive eating

Helps us to recognize and honor our cues for hunger and satiation

Mindful eating

can help avoid binge and emotional eating, and it is sometimes associated with choosing more nutrient-dense foods

U.S. Style Dietary pattern

Uses the types and proportions of the foods that Americans typically consume but in the amounts and nutrient densities recommended in the dietary guidelines

Mediterranean Diet

A diet high in plants, seafood and monounsaturated fat

Vegetarian

This diet has quantities of legumes, nuts, seeds, and whole grains, and eliminates meat, poultry, and seafood

Harvard Healthy Eating Plate

this diet was designed to provide a simple guide to make the best nutrition decisions and address perceived deficiencies in MyPlate; Vegetables, Whole grains, Healthy protein, Fruits, Water, and Healthy oils

Plant-based diet

This diet focuses on consuming primarily plant-based foods like fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and spices, but do not prohibit animal products

Intermittent Fasting

This diet requires days or certain time periods of fasting throughout the week

drives the motivation to seek food and reinforces eating behaviors by signaling pleasure, primarily acting as a "wanting" mechanism rather than just "liking"

What is dopamine's role in appetite and view of food as a reward

Carbs; simple sugars

___ supports memory and brain aging; ______ cause decline and "brain fog"

Types of carbs

Simple (sugars) and complex (starches and fiber)

Conventional medicine

Visiting a doctor, nurse, or clinic; a diagnosis is determined and symptoms are treated; most common form of healthcare today

Complementary health care

Used in conjunction with conventional care; using a chiropractor, yoga, tai chi, massage, acupuncture

Integrative Medicine

uses complementary health care in a coordinated way with conventional medicine; provides patient-centered, healing oriented care that emphasizes the therapeutic relationship and approaches; sees patient as a whole

Alternative therapy

This is an option for pain relief when conventional methods have failed to help or if non-invasive and drug-free options are important; not scientifically evidence based

Natural Products

Most common Complementary Health Approaches (CHA) in U.S.

Massage therapy

manipulation of soft tissue; helpful for acute pain

Myofascial release

treatments aimed to reduce thickening. adhesion, and tension of fascia tissue (massage, foam rolling, dry needling)

- improve bone density

- Cardiopulmonary health

- reduces arthritis, fibromyalgia, and headaches

- Increase in gray matter cortical thickness

Benefits of Tai Chi & Qi Gong

labor pain was reduced, anxiety lowered, cortisol levels were reduced, and vital signs improved and babies' APGAR scores were higher

Breathing, reflexology, and massage relationship to labor after study

Tai Chi

complex pattern of movements that combines focus, breathing, and relaxation

Qi Gong

a series of simple movements repeated many times over, as well as breathing meditation

Somatics

a slow deliberate movement performed consciously with the intention of focusing on the internal environment of the body; integrates mind and body connection from within the body

10 minutes each day can enhance immune function

Recommended time of duration for meditation

stress, depression, and anxiety

Meditation and cognitive behavioral therapies can reduce _______

awareness that arises through paying attention, on purpose, in the present moment, nonjudgmentally

Main objective of mindful practices

Cytokines (pro inflammatory)

Proteins that are released by the immune system in response to stress

they can alter the effectiveness of other treatment protocols; can interact with prescription drugs, over the counter drugs, and some foods

Why are herbal supplements overseen for safety?

eating whole foods with no artificial ingredients. It is full of nutrition dense food and claims to be an "anti-cancer" diet.

What is a macrobiotic diet and what claim does it make?

- Uses energy to enhance health

- Self healing art that uses visualization and imagery

- Movement repetition with breath focus

- Mind body connection

Purpose of Qi gong

meditation and cognitive behavior therapies

What interventions recognized by Gonzales-Valero were used to reduce stress, depression, and anxiety

Naturopathy

treating disease using special diets, herbs and vitamins, and massage to assist the natural healing process

Functional medicine

assess whole body health to determine root cause of disease; treat individual not the disease

Theory of homeopathy

a system of medical practice that treats disease by the administration of minute doses of a remedy that would produce in healthy persons symptoms similar to those of the disease; three pronged theory: like cures like, treatment is individualized, and less is more

What is aging

The inevitable time dependent decline in physiological integrity and function of various organ systems caused by the accumulation of cellular damage

76 years

Current life expectancy in the U.S.

Chronological age

your true age, calculted based on your birthdate

Biological age

a number that represents how well your body is withstanding the aging process

Blue zones

locations around the world where an unusually high percentage of centenarians live; purpose is to find the most important lifestyle influences on longevity

healthspan

the number of healthy and active years in one's life

lifespan

the length of time for which a person lives

Disease is not inevitable and We all age differently

What were the two major findings of the Baltimore Longitudinal Study

physiological integrity

the maintenance of an organism's optimal biological functioning, homeostasis, and physical health

cumulative cellular and molecular damage, driven by aging, gentic factors, chronic inflammation, and environmental stress

what causes degeneration in physiological inegrity

regular physical activity and exercise can help older adults improve and maintain balance, muscle strength, and flexibility

What ws the major finding of aging and longevity research in regards to physical activity?

asymptomatic

STIs that do not have any recognizable outward symptoms, especially in the early stages

because of their reproductive anatomy structures

Why are females slightly more likely to contract an STI compared to a male?

bacterial and parasitic STIs

Which two STIs can be prevented with vaccines?

teratogen

something that can cause or increase the risk of a birth defect in a baby

Ovulation

the phase in the menstrual cycle when a mature egg is released from an ovary

Testosterone

A hormone made mainly in the testes that stimulate the development of male secondary sex characteristics and spermatogenesis