UTHS Health 2nd Summative Exam Review

What is one of the leading causes of death among Americans?

Obesity.

How can we combat obesity?

A healthy diet.

What can lead to an excessive intake of fat, sugar, and calories and insufficient intake of important vitamins and minerals in teens?

Hanging around with friends, frequenting fast food outlets, and snacking.

What is adolescence?

A time of increased nutrient needs.

What does the body have an increased need for during puberty?

Calories and key nutrients including protein, calcium, iron, folate, and zinc.

What two nutrients are particularly important during adolescence?

Iron and calcium.

What is the name of each of the sections of the Food Plate?

Fruits, vegetables, grains, proteins, and dairy.

Name five foods that belong to the grain group.

Wheat, rice, oats, cornmeal, barley

Name five foods that belong to the vegetable group.

Broccoli, carrots, spinach, potatoes, and black beans.

Name five foods that belong to the fruit group.

Apples, bananas, strawberries, oranges, and watermelon.

Name five foods that belong to the protein group.

Chicken breast, salmon, eggs, almonds, and lentils.

Name five foods that belong to the dairy group.

Milk, cheddar cheese, yogurt, cottage cheese, and goat milk.

What are the USDA MyPlate recommendations a combination of?

Whole grains, proteins, fruits, vegetables, fats, and oils.

How is our consumption of food measured?

Calories.

What can spending calories (like money) on the wrong foods result in?

A negative impact on both your waistline and your overall health.

What percentage of calories should go to the five food groups?

85%.

What percentage of calories can go to added sugars and saturated fat?

15%.

What does our caloric intake depend upon?

Gender, age, and activity level.

How much calories should people aged 14 through 21 consume per day?

2,000 to 3,000.

What is a great source of recommendations regarding food consumption?

The 2020-2025 Dietary Guidelines for Americans.

What outlines daily amounts of food from each group adolescents ages 14-18 should consume?

Table 3-3 in the 2020-2025 Dietary Guidelines for Americans.

What percentage of our daily caloric intake can be made up of added sugars and/or saturated fat?

8% to 18%.

What can differ over your lifespan?

Personal dietary plans.

What must you be able to interpret in order to maintain healthy nutrition?

Nutrition fact labels.

What facts are most important on nutrition fact labels?

The serving size, the number of calories per serving, the daily values, and added sugars.

What is servings per container?

The total number of servings in the entire food package or container.

What is serving size?

The amount of food that is customarily eaten at one time and is not a recommendation of how much to eat or drink.

What are calories?

The total number of calories, or "energy," supplied from all sources (carbohydrate, fat, protein, and alcohol) in a serving of the food.

What is the general amount of calories per day?

2,000.

How much calories per serving is considered moderate?

100.

How much calories per serving is considered high?

400.

What do "fat-free" and "no added sugars" not mean?

"Calorie-free."

What is % Daily Value?

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

What should we use % Daily Value for?

To compare food products (remember to make sure the serving size is the same) and to choose products that are higher in nutrients you want to get more of and lower in nutrients

you want to get less of.

What percentage of a nutrient is considered low?

5% DV.

What percentage of a nutrient is considered high?

20% DV.

What else can we use %DV for?

To help distinguish one claim from another, such as "light," "low," and "reduced." In addition, Use %DV to make dietary trade-offs with other foods throughout the day.

What does the nutrient facts label do?

It can help you learn about the nutrient content of many foods in your diet.

What must the nutrient facts label list?

Total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, total sugars, added sugars, protein, vitamin D, calcium, iron, and potassium.

What may the nutrient facts label also list?

Monounsaturated fat, polyunsaturated fat, soluble fiber, insoluble fiber, sugar alcohols, vitamins (biotin, choline, folate, niacin, pantothenic acid, riboflavin, thiamin, and vitamins A, B6, B12, C, E, and K) and minerals (chloride, chromium, copper, iodine, magnesium, manganese, molybdenum, phosphorus, selenium, and zinc).

What can the nutrient facts label help you to do?

Monitor nutrients you want to get less of and those you want to get more of.

What nutrients should we get less of?

Saturated fat, sodium, and added sugars. (We should get less than 100% DV).

What nutrients should we get more of?

Dietary fiber, vitamin D, calcium, iron, and potassium. (We should get more than 100% DV).

What is the ingredient list?

Shows each ingredient in a food by its common or usual name. Ingredients are listed in descending order by weight, so the ingredient that weighs the most in the product is listed first, and the ingredient that weighs the least is listed last.

What is the number one New Year's resolution?

Something to do with weight/body composition.

Who is at risk for developing an eating disorder?

Those who are never satisfied with their weight even though the scales do not show a significant problem.

What is another disorder that can affect diet?

Body dysmorphia.

What are the signs and symptoms of eating disorders?

Drastic weight fluctuations

Fixation on food

Skipping meals

Frequent trips to the bathroom

Developing rigid food rituals

Secretive eating

Compulsive exercising

Intense fear of weight gain

Social withdrawal

Severe mood swings

Stomach cramps

Dizziness

Swollen salivary glands

Calluses on the knuckles

Tooth decay

What are risk factors for eating disorders?

Research suggests a combination of genetic, biological, behavioral, psychological, and social factors can raise a person's risk.

What are treatments and therapies for eating disorders?

Individual, group, or family psychotherapy

Medical care and monitoring

Nutritional counseling

Medication

How do we take care of our bodies?

Physical fitness.

What percentage of American adults do not get enough moderate-to-vigorous physical activity?

More than 50%.

What percentage of young people in grades 9-12 do not get regular physical activity?

More than one-third.

What was the trend of daily participation in high school physical education classes?

It dropped from 42% in 1991 to 33% in 2005.

In 2005, what percentage of high school students did not participate in any moderate or vigorous physical activity?

10%.

What is Body Mass Index?

Body mass index (BMI) is a measure of body fat based on height and weight that applies to adult men and women. Your BMI is just one piece of the puzzle. It's based on height and weight but doesn't take into account your muscle mass, bone density, or body composition. Your healthcare provider will consider whether your BMI is too high or too low for you.

Use the tool to calculate the BMI of a 5'10'' 17 year old male that weighs 175 lbs. and note the BMI category.

BMI: 25.1

Slightly overweight

What actions are recommended to improving your health?

Maintain a healthy weight

Eat a heart-healthy diet

Prepare healthy recipes

Increase physical activity

What are strategies for accomplishing these actions?

Set goals, use daily app reminders, weigh yourself every day, eat healthy food, learn from your mistakes, celebrate your successes, identify temptations, exercise with a friend.

How does physical activity improve your overall health?

Helping you sleep better, reducing anxiety, and helping you function better. In the long term, physical activity can reduce the chances or effects of chronic disease and increase your life span.

How much hours of moderate-to-vigorous physical activity should adolescents ages 14-17 get daily?

One hour or more.

What does this vigorous activity include?

Running, muscle-strengthening exercises such as push ups, and bone-strengthening activities such as gymnastics.

How do the recommendations vary across age groups?

Preschool-aged children should get physical activity throughout the day, children and adolescents should get 1 hour or more of moderate-to-vigorous physical activity daily and activities that strengthen muscles 2 days a week, adults should be getting at least 150 minutes a week of moderate intensity activity and activities that strengthen muscles 2 days a week, and older adults (65+) should get 150 minutes a week of moderate intensity activity and activities that strengthen muscles 2 days a week, while also doing activities that improve balance.

What is the relationship between body composition and physical activity?

The relationship between body composition and physical activity is bidirectional and inversely correlated regarding fat mass. This means that higher levels of physical activity lead to an improved body composition, while an optimal body composition simultaneously enhances a person's capacity to perform physical activity.

What is the relationship between caloric intake and physical activity?

The relationship between caloric intake and physical activity is defined by energy balance, where physical activity acts as the primary variable that changes how many calories your body requires. Your body must balance the energy you consume through food (caloric intake) against the energy you expend through bodily functions and movement (physical activity).

What should you do before participating in vigorous physical activity?

Check with your physician.

What are some benefits of physical activity?

Immediate benefits, including improved thinking and reduced short term anxiety

Weight management, including losing weight and/or maintaining a healthy weight

Reduced health risks, such as cardiovascular disease, Type 2 Diabetes, and some cancers

Strengthen bones and muscles

Improve your ability to do daily activities

Increase your chances of living longer

Manage chronic health conditions and disabilities

What is a great resource for guidelines and data related to healthy eating and physical health?

The CDC.

What is the national percentage of adults who have obesity?

33.1%.

Which state has the highest percentage?

West Virginia.

Which state has the lowest percentage?

Colorado.

Is there a particular region of the country that tends to have higher percentages? What do you know about that region?

The South, many open pastures and farmland.

Which age group has the highest national percentage of adults who have obesity?

40-59 (about 44.3%).

Which age group is the lowest?

20-39 (about 39.8%).

What is the relationship between income level and obesity?

As income levels increase, obesity levels tend to decrease.

What factors might lead to this relationship?

Populations with limited access to healthy food options whose option is mainly fast food tend to rely on that fast food and thus gain weight, being in a food desert. In addition, their limited income levels hinders them from being able to access consistent preventative care appointments for obesity counseling.

What is the national percentage of students in grades 9-12 who achieve 1 hour or more of physical activity daily?

24.6%.

Which state has the highest percentage (Physical Activity)?

South Dakota

Which state has the lowest percentage (Physical Activity)?

Nevada (Puerto Rico is lowest territory).

How does this compare to percentage rates of obesity?

Typically, states with higher percentages of teens engaged in moderate-to-vigorous physical activity tend to have lower obesity rates.

What are individual/family protective factors related to healthy eating and physical activity?

Access to fresh or minimally processed food

Regular family meals

Regular family outings to play sports or exercise

What are community/environmental protective factors related to healthy eating and physical activity?

Variety of grocery and dining options

Land use and zoning policies that allow schools and parks to be located closer to neighborhoods

What are individual/family risk factors related to healthy eating and physical activity?

Limited access to fresh foods

Frequent consumption of commercially prepared or highly processed foods

Little emphasis on physical activity

Parents not having time dedicated to supporting healthy meals and physical activity

What are community/environmental risk factors related to healthy eating and physical activity?

Few grocery options and/or abundance of fast food options

Lack of safe, convenient places to be active in the community

What is a major cause of death among young people in the United States?

Unintentional injuries.

What is an underweight BMI.

Less than 18.5.

What is a normal BMI?

18.5-24.9.

What is an overweight BMI?

25-29.9.

What is an obese BMI?

30+.

Spending time at school allows children to enhance what?

Social skills learned at home.

What does social media do?

Provides people with access to personalized information and allows people to reach near and far audiences, but allows for the sharing of inappropriate and dangerous information.

What is the effect of violence on children?

It can make them more aggressive and harm them physically, emotionally, and psychologically.

What can safety be viewed as?

Recognizing hazards and controlling them to achieve an acceptable level of risk.

What can first aid be viewed as?

The basic level of care given to a victim of unintentional injury.

What is a bystander?

Someone who is around, but not participating.

What is the bystander effect?

The more people around, the less likely someone is to help in an emergency situation.

What is known to reduce an injured person's recovery time?

First aid.

What does CPR stand for?

Cardiopulmonary Resuscitation.

What are two examples of practices that may cause unintentional injury?

CPR and choking prevention.

How do you know if someone is suffering from cardiac arrest?

Occurs when the heart malfunctions and stops beating unexpectedly. Cardiac arrest is an "ELECTRICAL" problem.