Nutrition Exam 1

health

a state of being free from illness or injury

wellness

personalized aspect of health; a vibrant state in which a person enjoys life to the fullest, is readily able to adapt to challenges, and can participate effectively in the surrounding society; achieving the highest level of health possible in each of several dimensions

physical fitness

the ability to perform moderate to vigorous levels of physical activity without undue fatigue

exercise and physical activity

What are the two ways in which you can achieve physical fitness?

exercise

a planned, structured physical activity that is done to achieve or maintain fitness; should be done 3-5 days a week

physical activity

any bodily movement that is produced by the skeletal muscles that results in energy expenditure; should be done everyday

wellness continuum

a spectrum of wellness states from irreversible damage to optimum wellness

physical, social, intellectual, emotional, spiritual, environmental

What are the six dimensions of wellness?

physical wellness

a state of physical health and well-being that includes body size and shape, body functioning, measures of strength and endurance, and resistance to disease; all physical attributes, diet, sleep patterns, use of alcohol and tobacco

social wellness

a person's degree of social connectedness and skills, leading to satisfying interpersonal relationships; intimacy, trust, willingness to ask for support and give support

intellectual wellness

the ability to think clearly, reason objectively, analyze, and use brain power to solve problems and meet life's challenges; common sense, being able to learn from successes and mistakes, ability to organize tasks and stay on task, maintaining a sense of humor

emotional wellness

the ability to control emotions and express them appropriately at the right times; includes self-esteem, self-confidence, and other emotional qualities

spiritual wellness

a feeling of unity or oneness with people and nature and a sense of life's purpose, meaning, or value; for some, a belief in a supreme being or religion

environmental wellness

an appreciation of how the external environment can affect oneself, and an understanding of the role one plays in preserving, protecting, and improving it

more years overall and more healthy years

Good wellness habits can help you have...

Male: 75.6 Female: 80.6

overall life expectancy

Male: 65 Female: 67

healthy life expectancy

society as a whole (higher levels of wellness = happier overall population = better healthcare)

Good wellness habits benefit...

accidents

leading cause of death among Americans ages 15-24

cancer, heart disease, other

leading causes of death among Americans overall

incidence of depression, anxiety, stress, insomnia; risk of back injury, back pain, bone thinning, arthritis; risk of cardiovascular disease, stroke, heart attack; risk of type 2 diabetes; risk of colon, breast, other cancers

regular physical activity decreases...

blood flow and oxygen levels in the brain, mental functioning, blood sugar regulation, ability to maintain normal body weight and mass, blood vessel functioning, muscle and bone strength, healthy immune responses, overall life expectancy, healthy life expectancy

regular physical activity increases...

understand the stages of behavior change

Step 1 to change behavior to increase wellness

precontemplation, contemplation, preparation, action, maintenance, and termination

What are the six stages of behavior change?

precontemplation

no intention of changing yet; unaware or in denial about a problem

contemplation

recognizes there may be a problem and starts to see a need for change within 6 months; people can stay in this stage for months or years

preparation

starts to focus on what can be done and on developing a plan; about a month away from taking action

action

executes a plan, publicly states a desire to change, enlists help, and sets realistic goals

maintenance

works to prevent relapse and continue with gains; in this stage after completing 6 months or more without relapsing into old habits

termination

new behavior is ingrained and ongoing

relapse

not an original stage of behavior change, but happens periodically for most people trying to change; causes include overconfidence, temptations, stress or emotional distractions, and putting oneself down

increase your awareness of what is required to achieve wellness (staying physically fit, eating healthy foods, managing your weight, managing your stress, avoiding drugs, smoking, and alcohol abuse, practicing accident, injury, and disease prevention)

Step 2 to change behavior to increase wellness

contemplate change (examine current habits and patterns, assess current beliefs and attitudes, assess your motivation, choose a target behavior)

Step 3 to change behavior to increase wellness

motivation

one's inducement to do something such as change a current behavior

self-efficacy

the degree to which one believes in his or her ability to achieve something

locus of control

belief that control over life events and changes comes primarily from outside of oneself or from within

target behavior

one well-defined habit chosen as a primary focus for change

prepare for change (observe role models, set realistic goals and objectives, anticipate and overcome barriers to change, make a commitment)

Step 4 to change behavior to increase wellness

Specific

Measureable

Action-oriented

Realistic

Time-oriented

What does SMART stand for?

behavior change contract

a formal document that clarifies the goals and steps needed to change a current habit or habit pattern

take action to change (visualize new behavior, control your environment, change your self-talk, learn to counter, practice shaping, reward yourself)

Step 5 to change behavior to increase wellness

countering

substituting a desired behavior for an undesirable one

shaping

a stepwise process of making a series of small changes, starting slowly and mastering one step before moving on to the next

food insecurity

unreliable access to a sufficient supply of nourishing food

famine

a severe food shortage affecting a large percentage of the population in a limited geographic area at a particular time

overpopulation

condition in which a region’s available resources are insufficient to support the number of people living there

cash crops

crops grown to be sold rather than eaten such as cotton or tobacco

global warming

the increase of about 1.5F degrees in temperature that has occurred near the Earth’s surface over the past century

Climate change

any significant change in the measures of climate such as temperature, precipitation, or wind patterns, that occurs over several decades or longer

sustainability

the ability to meet or satisfy basic economic, social, and security needs now and in the future without undermining the natural resource base and environmental quality on which life depends

green revolution

the tremendous increase in global productivity between 1944 and 2000 due to selective cross-breeding or hybridization to produce high-yield grains and industrial farming techniques

high-yield varieties

semi-dwarf varieties of plants that are unlikely to fall over in wind and heavy rains and thus can carry larger amounts of seeds, greatly increasing the yield per acre

food diversity

the variety of different species of food crops available

monoculture

a single crop species cultivated over a large area

sustainable agriculture

term referring to techniques of food production that preserve the environment indefinitely

crop rotation

the practice of alternating crops in a particular field to prevent nutrient depletion and erosion of the soil. and to help with control of crop specific pests

fair trade

a trading partnership promoting equity in international trading relationships and contributing to sustainable development by securing the rights of marginalized producers and workers

hunger

a physiologic sensation that prompts us to eat

appetite

a psychological desire to consume specific foods

anorexia

an absence of appetite

hypothalamus

a region of forebrain above the pituitary gland where visceral sensations such as hunger and thirst are regulated

hormone

a chemical messenger secreted into the bloodstream by one of the many glands of the boys which acts as a regulator of physiologic processes at a site remote from the gland that secreted it

cell

the smallest unit of matter that exhibits the properties of living things such as growth, reproduction, and metabolism

cell membrane

the boundary of an animal cell that separates its internal cytoplasm and organelles from the external environment

cytoplasm

the interior of an animal cell, not including its nucleus

organelle

a tiny organ within a cell that performs a discrete function necessary to the cell

tissue

a group of like cells that performs a function for example muscle tissue

organ

a body structure composed of two or more tissues and performing a specific function for examples the esophagus

system

a group of organs that work together to perform a unique function for example the gastrointestinal system

digestion

the process by which foods are broken down into their component molecules either mechanically or chemically

absorption

the physiologic process by which molecules of food are taken from the gastrointestinal tract into the circulation

elimination

the process by which undigested portions of food and waste products are removed from the body

gastrointestinal (gi) tract

a long muscular tube consisting of several organs the mouth, esophagus, stomach, small intestine, and large intestine

sphincter

a tight ring of muscle separating some of the organs of the GI tract and opening in response to nerve signals indicating that food is ready to pass into the next section

cephalic phase

the earliest phase of digestion in which the brain thinks about and prepares the digestive organs for the consumption of food

saliva

a mixture of water mucus enzymes and other chemicals that moistens the mouth and food binds food particles together and begins the digestion of carbohydrates

salivary glands

a group of glands found under and behind the tongue and beneath the jaw that release saliva continually as well as in response to the thought, sight, smell, or presence of food

enzymes

small chemicals usually proteins act on other chemicals to speed up body processes but are not changed during those processes

bolus

a mass of food that has been chewed and moisten in the mouth

esophagus

a muscular tube of the GI tract connecting the back of the mouth of the stomach

peristalsis

waves of squeezing and pushing contractions that move food in one direction through the length of the GI tract

stomach

a j-shaped organ where food is partially digested, churned, and stored until it is released into the small intestine

gastic juice

acidic liquid secreted within the stomach it contains hydrochloric acid pepsin and other compounds

denature

the action of the unfolding of proteins in the stomach, proteins must be denatured before they can be digested

chyme

a semifluid mass consisting of partially digested food, water, and gastric juices

small intestine

the longest portion of the GI tract where most digestion and absorption takes place

gallbaladder

a tissue sac beneath the liver that stores bile and secretes it into the small intestine

bile

fluid produced by the liver and stored in the gallbladder it emulsifies fats in the small intestine

pancreas

a gland located behind the stomach that secretes digestive enzymes

lacteal

a small lymph vessel located inside the villi of the small intestine

brush border

the microvilli covered lining cells of the small intestine’s villi. These microvilli tremendously increase the small intestines absorptive capacity

liver

the largest auxiliary organ of the GI tract and one of the most important organs of the body its functions include the production of bile and processing of nutrient-rich blood from the small intestine

large intestine

the final organ of the GI tract, consisting of the cecum, colon, rectum, and anal canal and in which most water is absorbed and feces are formed

enteric nervous system

the nerves of the GI tract

heartburn (gastroesophageal reflux)

a painful sensation that occurs over the sternum when hydrochloric acid backs up into the lower esophagus

gastroesophageal reflux disease

a more painful type of GER that occurs more than twice a week

peptic ulcer

an area of the GI tract that has been eroded away by the acidic gastric juice of the stomach

diarrhea

a condition characterized by the frequent passage of loose, watery stools

constipation

a condition characterized by the absence of bowel movements for a period of time that is significantly longer than normal for the individual. When a bowel movement does occur, stools are usually small, hard, and difficult to pass

irritable bowel syndrome

a bowel disorder that interferes with normal functions of the colon