HEALTH AND FITNESS THROUGH DIET AND EXERCISE Practice Flashcards

A comprehensive set of vocabulary flashcards covering the key concepts from the NUTR1023 'Health and Fitness through Diet and Exercise' lecture notes, including nutrition, exercise training, physiology, and performance-enhancing supplements.

Food Synergy

The concept that different nutrients and the combination/compilation of foods in a diet work together to provide required nutrients and greater health benefits than individual foods.

PREDIMED Study

A seminal randomized controlled trial involving over $7,000$ individuals providing evidence that the Mediterranean diet significantly reduces the incidence of cardiovascular disease events.

Primary Prevention

The prevention of disease in healthy people before any onset of disease has occurred.

Secondary Prevention

The slowing of diseases that are present in the body but have not progressed to the point of causing clinical signs, symptoms, or dysfunction.

Tertiary Prevention (Management)

The prevention of disease progression and attendant suffering after it is clinically obvious and a diagnosis is established, including rehabilitation.

Physical Activity

Any bodily movement produced by skeletal muscles that results in energy expenditure.

Exercise

Physical activity that is planned, structured, repetitive, and performed with the intention of improving or maintaining physical fitness.

Metabolic Equivalent ($MET$)

A unit used to define levels of activity in multiples of resting metabolic rate, where $1\,MET$ equals energy expenditure at rest or $3.5\,mL$ of oxygen uptake per $kg$ per minute.

Estimated Average Requirement ($EAR$)

A daily nutrient level estimated to meet the requirements of half the healthy individuals in a particular life stage and gender group.

Recommended Dietary Intake ($RDI$)

The average daily dietary intake level sufficient to meet the nutrient requirements of nearly all ($97\text{--}98\%$) healthy individuals in a particular life stage and gender group.

Upper Level of Intake ($UL$)

The highest average daily nutrient intake level likely to pose no adverse health effects to almost all individuals in the general population.

$$NUTTAB$$

The Australian Food Composition Database containing information about nutrients in food that have primarily undergone laboratory analysis.

$$AUSNUT$$

A food composition database matching food intake collected from national nutritional surveys with a complete list of nutrients.

Diet History

A retrospective dietary assessment method involving a conversation-style interview to verify and clarify usual intake over the last $24$ hours.

Non-Exercise Activity Thermogenesis ($NEAT$)

The energy expenditure associated with spontaneous, non-exercise physical activity.

Overload Principle

The training principle suggesting that a system must be loaded or stressed beyond its current capacity to achieve adaptation.

Specificity Principle

The training principle suggesting that adaptations will be specific to the particular demands imposed on the body's systems.

Diminishing Returns

The training principle suggesting that the rate of fitness improvement decreases over time as an individual approaches their genetic potential.

Reversibility Principle

The training principle suggesting that training-induced adaptations are lost if the training stimulus is reduced or ceased.

$FITT$ Concept

A framework for exercise prescription referring to Frequency, Intensity, Time (duration), and Type (modality).

Macrocycle

The largest division of time in periodisation, representing an entire training program ranging from a few months to several years.

Reps in Reserve ($RIR$)

A concept used in resistance training intensity prescription referring to the number of additional repetitions a person could have performed before reaching failure.

Power

The rate at which work can be performed, defined as the combination of force and velocity.

Monosaccharides

Single unit carbohydrates, such as glucose and fructose, that can be absorbed into the bloodstream through the small intestine.

Insoluble Fibre

A type of fibre that does not dissolve in water, attracts water in the colon to bulk up faecal matter, and regulates bowel movements.

Resistant Starch

A type of starch that resists digestion in the small intestine and ferments in the large intestine to support gut health.

Glycemic Index ($GI$)

A physiologically based measure of the effect of carbohydrate-containing foods on post-meal blood glucose levels relative to a reference food.

Chylomicrons

Lipoprotein particles that appear in the blood after a meal to transport fat and cholesterol from the small intestine to the liver and tissues.

Essential Fatty Acids

Polyunsaturated fatty acids that the body cannot synthesize, specifically linoleic acid (Omega-$6$) and alpha-linolenic acid (Omega-$3$).

Gluconeogenesis

The metabolic process by which the body breaks down amino acids in the muscle to provide a secondary source of glucose for energy.

Essential Amino Acids

The $8$ to $9$ amino acids that cannot be synthesized by the human body and must be obtained from the diet.

Intrinsic Factor

A binding protein released from the stomach that is necessary for the absorption of Vitamin $B_{12}$.

Goitre

A condition characterized by the enlargement of the thyroid gland, often caused by a deficiency of dietary iodine.

Haem Iron

A form of iron found only in animal-derived foods that is more easily absorbed by the human body than plant-based iron.

Time Restricted Feeding ($TRF$)

A practice involving the limitation of food consumption to a specific window of the day (e.g., $4\text{--}12$ hours) paired with a period of fasting.

Nutrigenomics

The study of the role of nutrients and bioactive food compounds in gene expression.

Basal Metabolic Rate ($BMR$)

The amount of energy expended by the body at rest for basic physiological processes required to keep an individual alive.

Thermic Effect of Food ($TEF$)

The energy expended by the body during the processes of digesting and absorbing consumed food.

Adaptive Thermogenesis

A physiological mechanism where the body adjusts its metabolic rate to protect against large amounts of weight loss or gain.

Energy Availability

The amount of dietary energy intake remaining for normal physiological function after subtracting the energy expended during exercise.

Relative Energy Deficiency in Sport ($RED-S$)

A condition caused by low energy availability that leads to impaired physiological function, including endocrine, reproductive, and immune systems.

Whey Protein

A high-quality protein source containing all essential amino acids and high levels of leucine, which rapidly stimulates muscle protein synthesis.

Caffeine

A performance-enhancing supplement that binds to brain receptors to block adenosine, thereby reducing the perception of effort and fatigue.

Creatine Monohydrate

A supplement that increases the rapid regeneration of energy ($ATP$) between repeated bouts of high-intensity exercise and enhances muscle growth.

Carnosine

A dipeptide found in muscles, increased by beta-alanine supplementation, that buffers acid produced during high-intensity exercise lasting $1\text{--}4$ minutes.

Omega-3 Fatty Acids

Essential fatty acids found in fish and certain plants that are crucial for heart health and cognitive function.

Body Mass Index (BMI)

A numerical value derived from the weight and height of an individual, used to classify whether they are underweight, normal weight, overweight, or obese.

Antioxidants

Compounds that protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases.

Micronutrients

Vitamins and minerals required by the body in small amounts for various physiological functions.

Probiotics

Live microorganisms that provide health benefits when consumed, often found in fermented foods like yogurt.

Functional Foods

Foods that have a positive effect on health beyond basic nutrition, often containing bioactive compounds that promote health benefits.

Dietary Fiber

The indigestible part of plant foods that aids in digestion and has various health benefits, including improved bowel function.

Vitamin D

A fat-soluble vitamin that is important for calcium absorption and bone health, often synthesized in the skin through sunlight exposure.

Saturated Fats

Fats that are solid at room temperature and can contribute to increased cholesterol levels if consumed in excess.

Monounsaturated Fats

A type of fat that is liquid at room temperature and can improve heart health by reducing bad cholesterol levels.

Polyunsaturated Fats

Fats that can lower cholesterol levels and include essential fatty acids like omega-3 and omega-6 fatty acids.

Caloric Density

The number of calories in a given volume or weight of food, which influences satiety and weight management.

Minerals

Inorganic nutrients that the body needs for various functions, including calcium for bones and iron for blood production.

Cholesterol

A waxy substance found in the body that is necessary for certain bodily functions but can be harmful in excess, leading to cardiovascular disease.

Glucose

A simple sugar that is a primary source of energy for the body's cells, often derived from carbohydrates.

Ketosis

A metabolic state in which the body uses fat for fuel instead of carbohydrates, producing ketones in the process.

Glycogen

A stored form of glucose found in the liver and muscles, used for energy during physical activity.

Hydration

The process of providing adequate fluids to the body for maintaining physiological functions and overall health.

Electrolytes

Minerals in the body that carry an electric charge and are essential for hydration, nerve function, and muscle contractions.

Balanced Diet

An eating plan that includes a variety of foods in the right proportions to provide the necessary nutrients for health.

Meal Timing

The strategy of consuming food at specific times to improve metabolic health and performance.

Skeletal Muscle

A type of muscle tissue that is attached to bones and is responsible for voluntary movements.

Resting Heart Rate

The number of heartbeats per minute while at rest, which is an indicator of cardiovascular fitness.

Cardiorespiratory Fitness

The ability of the heart, lungs, and muscles to perform aerobic activities efficiently.

Muscle Hypertrophy

The increase in muscle size or mass due to resistance training adaptations and overload principles.

Flexibility

The range of motion available at a joint, which can be improved through stretching and physical activity.

Health-Related Quality of Life (HRQoL)

A multidimensional concept that includes physical, psychological, and social aspects that may influence overall well-being and health.

Metabolic Syndrome

A cluster of conditions that occur together, increasing the risk of heart disease, stroke, and diabetes.

Cognitive Function

Mental processes that include attention, memory, and decision-making, which can be influenced by diet and nutrition.

Sleep Hygiene

Practices that promote good quality sleep and daytime alertness, including a consistent sleep schedule and a conducive sleep environment.

Weight Management

Strategies and practices aimed at maintaining or altering body weight and composition for health purposes.

Body Composition

The percentage of fat, bone, water, and muscle in the body, which is an important aspect of overall fitness assessment.

Chronic Disease

Long-lasting diseases that can be controlled but not cured, often influenced by lifestyle factors such as diet and physical activity.

Nutrient Timing

The strategic scheduling of nutrient intake around workouts to enhance performance and recovery.

Limit Added Sugars

Recommendations to minimize the intake of sugar added to foods during processing or preparation to improve health outcomes.

Whole Foods

Unprocessed or minimally processed foods that retain their natural nutrients and health benefits.

Plant-Based Diet

A dietary pattern focused on foods predominantly derived from plants, which may contribute to various health benefits.

Snack Choices

Considerations for selecting nutrient-dense snacks that contribute positively to overall dietary patterns and health.

Taste Preference

Individual preferences for certain flavors and textures in foods, which can influence dietary choices and habits.

Food Labels

Information provided on packaging that includes nutritional values, ingredients, and serving sizes to help consumers make informed choices.

Cultural Food Patterns

Diverse dietary practices and food customs influenced by cultural heritage and traditions.

Binge Eating

Eating an excessive amount of food in a short period and feeling a loss of control, often linked to emotional distress.

Nutrition Education

The process of teaching individuals and communities about nutrition and healthy eating habits.

Fitness Assessment

A systematic evaluation of an individual's physical ability using various measures to determine health and fitness levels.

Food Safety

Practices that ensure food is handled, prepared, and stored in a way that prevents foodborne illness.

Personal Training

Individualized fitness training provided by a certified professional to help achieve specific health and fitness goals.

Exercise Adherence

The degree to which an individual consistently follows an exercise plan or program over time.

Adaptation

The physiological changes that occur in response to training, leading to improved performance and recovery.

Stress Management

Techniques and practices aimed at controlling an individual’s level of stress to improve health and well-being.

Behavior Change Strategies

Methods and techniques used to encourage individuals to make positive changes in their health behaviors.

Vitamin A

A fat-soluble vitamin important for vision, immune function, and skin health, found in foods like carrots and spinach.

Calcium

An essential mineral necessary for building and maintaining strong bones and teeth, as well as for muscle function and nerve signaling.

Iron

A vital mineral required for the production of hemoglobin, which carries oxygen in the blood, found in red meat, beans, and spinach.

Folate

A B vitamin essential for DNA synthesis and repair, particularly important during pregnancy to support fetal development, found in leafy greens and lentils.

Zinc

A trace mineral crucial for immune function, wound healing, and protein synthesis, commonly found in meat, shellfish, and legumes.