Sutton Health Exam #3 JMU

Nutrition

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

How many nutrients are considered “essential”, and why?

45

the body cannot manufacture them

Macronutrients

protein, carbs, and water

required in relatively large amounts

Micronutrients

vitamins and minerals

minute amounts

How are micro and macronutrients available to the body?

digestion

What is a kcal?

measure of energy in food

Energy

the capacity to do work

What are sources of energy?

Fat=9 cal/g

Protein=4 cal/g

Carbs=4 cal/g

Nutrient density

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

What must a food product have if it’s manufactured in the U.S.?

a food label and ingredient list

Digestion

food is broken down in the mouth, broken down further by stomach acids and other secretions, and then muscular contractions facilitate further digestion

Where does the absorption of nutrients occur?

the lining of the small intestine

What is the function of the large intestine?

reabsorbs excess water

What happens to remaining solid wastes?

collected in the rectum and excreted through the anus

What is the functions of carbs?

supply energy for body cells

What is considered a “simple” carb?

monosaccharides (single sugar molecule)

disaccharides (pair of single sugars)

What are some examples of monosaccharides?

glucose, fructose, galactose (George Fishes Grouper)

What are some examples of dissacharides?

sucrose, maltose, lactose (Susey Makes Liquor)

What are “complex” carbs?

multiple sugar units broken down into glucose for absorption

Glycogen

complex carb stored in liver and muscles

Which is superior: refined carbs or whole grains?

whole grains

What nutrient is in the bran, germ, and endosperm of a wheat kernel?

vitamin B

Added sugars

white sugar, brown sugar, high-fructose corn syrup

What is the recommended daily carb intake?

130g to meet body’s needs

AMDR=45-65% of total daily cal (225-325g)

What are fats considered?

the most concentrated form of energy

What are essential fats?

linoleic acid (omega-6) and alpha-linoleic acid (omega-3)

What are the fat soluble vitamins?

A, D, E, & K

What are the benefits of fat?

insulation, support, and fuel during rest and light activity

What are triglycerides and what are the types?

most fats in food

saturated or unsaturated; monunsaturated; polyunsaturated

What are monounsaturated oils?

olive, canola, and safflower

What contains a lot of omega-3?

fatty fish

What contains a lot of omega-6?

plant oils

Hydrogenation

the process which changes some unsaturated fatty acids into trans fatty acids

What did the FDA ban in 2015?

the use of added trans fats

What is the recommended fat intake?

20-35% of total daily calories

saturated fats should be kept at less than 10% of total calories

What effect do natural trans fats have on health?

little to no effect

What is the function of proteins?

they form parts of muscle, bone, blood, the immune system, hormones, and cell membranes

Amino acids

building blocks of proteins

What categories do the 20 common proteins fall under?

11 nonessential (body can produce them)

9 essential 

What do complete proteins provide?

all essential amino acids (most animal proteins)

What are incomplete proteins?

most plant proteins

Dietary fiber

non digestible carb that is present naturally

What is the function of soluble fiber?

delays stomach emptying

What is the function of insoluble fiber?

prevent constipation

What is the recommended fiber intake?

38g for adult men

25g for adult women

What are vitamins?

organic substances required in small amounts to regulate various processes in cells

How many vitamins do humans need?

13 (4 fat-soluble, nine water-soluble)

human body doesn’t manufacture most

What are the two main water-soluble vitamins?

C and B-complex

What is folate?

vitamin B9 (folic acid)

What can deficiencies in folic acid cause?

spina bfida, a birth defect

What do minerals help?

regulate body functions, release energy, aid in growth, and maintain body tissues

What is the recommended daily intake for sodium?

1,500 mg/day

What is the recommended daily intake for calcium, and why is it important for young women?

1,000 mg/day

osteoporosis prevention

What is the recommended daily intake for iron?

8 mg/day for men

18 mg/day for women

Which milk alternative is closest to the nutritional value of cow’s milk?

soy milk

How much of the human body is made of water?

50-60%

What is water used for in the human body?

a medium to digest and absorb food

What is the maximum amount of water you should consume, and what is the name for water intoxication?

1 L/hr

hyponatremia

Antioxidants

protect cells from damage caused by free radicals (unstable molecules that can contribute to aging and diseases)

Phytochemical

substances found in plant foods that may help prevent chronic diseases

What portion do “veggies” have on MyPlate.gov?

the “biggest piece of the pie”

Lacto-vegetarian diets

exclude meat, fish, poultry, and eggs 

allow dairy

Ovo-vegetarian diets

exclude meat, poultry, seafood, and dairy products

allow eggs

Lacto-ovo vegetarian diets

exclude meat, fish and poultry

allow dairy and eggs

Pescatarian diets

exclude meat, dairy, poultry, fish, and eggs

allow fish

Pollotarian diets

exclude meat, poultry, dairy, and eggs

allow poultry

How does the FDA regulate dietary supplements?

they are NOT regulated

How does the USDA identify organic food?

a sticker (no pesticides or hormones)

Food allergy

an overreaction by the body to normally harmless proteins, which are perceived as allergens

Food intolerance

when people who lack digestive chemicals needed to break down certain substances eat those substances and suffer adverse effects

What does exercise help prevent, and how?

CVD (sedentary life is 1/6 main risk factors), cardiorespiratory endurance and strength training

cancer, physical activity linked to lower risk

osteoporosis, certain exercises strengthen muscle & bone

What are some metabolic factors?

abdominal obesity, high blood pressure, impaired fasting blood glucose, high triglyceride levels, low HDL

What are some more benefits of exercise?

better brain health, improved immune function, prevention of injuries and lower-back pain, improved wellness for life

Physical fitness

the body’s ability to respond or adapt to the demands or stress of physical effort

Muscular strength

the force a muscle can produce w/ a single maximum effort

Muscular endurance

the ability to risk fatigue and sustain a given level of muscle tension

Flexibility

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

Body composition

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

What exercise can improve cardiorespiratory enduance?

aerobic exercises (running, cycling, walking)

Skill-related fitness

the ability to perform a specific sport or activity

Physical acitivty

any body movement carried out by skeletal muscles requiring energy

Exercise

planned, structured, repetitive body movements to improve or maintain physical fitness

What are the current guidelines for weekly exercise?

at least 150 min of moderate-intensity aerobic physical activity OR 75 min vigorous

muscle strengthening activities (moderate or high-intensity) with body or weight training involving all major muscle groups at least 2 days/week

How much protein and calories do you consume in 2 servings of Thin Mints?

8g of protein and 320 calories

What is an ECG/EKG?

electrocardiogram

What are the “first steps”?

specificity (exercises designed for each fitness component), progressive overload (increasing amounts of stress on the body, aka fitness adaptations), rest and recuperation (gains occur following exercise as body adapts), reversibility (improvements are lost when demands are lowered)

What is the FITT Principle?

Frequency, Intensity, Time, Type

What is the FITT Principle for cardiorespiratory endurance?

F = 3-5 days/week

I = increase VO2max and maintain target heart rate

T = 20-60 min/workout

T = stress the body’s muscle mass for a prolonged period

What is the name for the pulse taken on your neck?

carotid

What is the name of the pulse taken on your wrist?

radial

What is the target heart rate, and lower and upper bounds, for a 20 year old person?

200, 140-180

Warm-up

increases blood flow to muscles

Cool-down

helps the body return to its resting state

What is the FITT Principle for muscular strength and endurance?

F = 8-10 exercises 2-3 times/week

I = 60-80% of 1 RM

T = higher intensity’s and fewer repetitions/sets

T = body weight/devices that provide fixed/variable/accommodating load

What is the FITT Principle for flexibility?

F = 2-3 times/week

I = mild tension

T = 10-30 sec stretch w/ 2-3 reps

T = stretching, yoga, etc

What are the types of stretching?

static, dynamic, and ballistic (not recommended)

What is the acronym used to care for injuries?

R-I-C-E (Rest, Ice, Compression, Elevation)

What injuries can R-I-C-E help?

bruises (contusions), joint sprains, muscle sprains, and tendinitis

What influence do genetic factors have on weight?

influence body size, body fat distribution, etc.

Set Point Theory

our bodies are designed to maintain a healthy and generally stable weight within a narrow range despite the variability in energy expenditure