Study Guide HND 101 Exam 3

Mineral responsibilities (Fluoride, Phosphorus, Magnesium, Calcium)

• Fluoride → Protects teeth from decay

• Phosphorus → High intakes may block calcium absorption

• Magnesium → Supports heart rhythm and bone mineralization

• Calcium → Deficiency can lead to osteoporosis and muscle spasms

Heme vs. Non-Heme Iron

• Heme iron

  • Found in animal foods

  • Better absorbed by the body

• Non-heme iron

  • Found in plant and animal foods

  • Absorption depends on diet

  • Vitamin C improves absorption

Major vs. Trace Minerals

• Major minerals

  • Needed in ≥100 mg/day

• Trace minerals

  • Needed in <100 mg/day

👉 Difference is amount needed, NOT important

What is Osteoporosis?

Condition where bones become weak and brittle

CDRR and DRI for Sodium

• CDRR (Chronic Disease Risk Reduction):

  • 2,300 mg/day (ages 14+)

• DRI recommendation:

  • About <2,300 mg/day

  • 1,500 mg/day for high-risk individuals

Percentage of Body Weight that is Water

About 60% of body weight

What Happens with Iron Deficiency?

Leads to anemia

Symptoms:

Fatigue

Pale skin

Weakness

Alcohol Recommendations During Pregnancy

• No amount or type is safe

• Abstinence prevents fetal alcohol spectrum disorders

What is Alcohol Metabolism Dependent On?

• Food intake

• Sex

• Ethnicity

Effects of Alcohol

• Impaired judgment, reaction time, coordination

• Increased blood alcohol level (BAL)

• Interactions with medications

• Alters sex hormones

• Dehydration and hangovers

• Adds excess calories

• Can compromise nutritional status

General Guideline for Water

1.0–1.5 mL per kcal expended

Risks Associated with Energy Drinks

• Not regulated for safety/efficacy

• High caffeine (unsafe for some people)

• Arrhythmias (especially with alcohol)

• Dehydration

• Nervousness

• Withdrawal symptoms

What is Fetal Alcohol Spectrum Disorder (FASD)?

• Group of lifelong effects from prenatal alcohol exposure

• Includes:

  • Facial abnormalities

  • Growth deficits

  • Central nervous system problem

Where is Most Alcohol Metabolized?

• Liver

Definition of Dependency/Addiction to Alcohol

Compulsive use of alcohol despite negative consequences

Does the FDA Strictly Regulate Energy Drinks?

No — not regulated for safety or efficacy

Disadvantages of Juice

• High in calories

• Little to no fiber

• May contain concentrated sweeteners

Do Beverages Contain Calories and Nutrients?

• Yes

• Provide about 17% (~360 kcal/day) of daily calories

• Do not promote fullness like solid foods

Health Risk Indicators (used by professionals)

• Body Mass Index (BMI)

• Waist circumference

• Disease risk profile

• Family history

Definitions of Procedures

• Sleeve gastrectomy → most of the stomach is surgically removed

• Liposuction → removes fat cells that have accumulated

• Gastric banding → a silicone band is placed to reduce stomach size

• Gastric bypass → creates a small stomach pouch and reroutes food to the small intestine

Preventing Eating Disorders / Disordered Eating

• Avoid restrictive dieting and skipping meals

• Model healthy eating and exercise habits

• Promote body positivity (“fitness and beauty from within”)

• Teach normal body changes

• Don’t label foods as “good” or “bad”

• Avoid weight-related criticism

• Encourage healthy emotional expression

BMI Classifications

• < 18.5 = Underweight

• 18.5 – 24.9 = Healthy weight

• 25.0 – 29.9 = Overweight

• ≥ 30 = Obese

Basic Energy Balance

• Energy balance = Energy in − Energy out

• Positive balance → weight gain

• Negative balance → weight loss

• Energy out includes:

  • Basal metabolism

  • Physical activity

  • Thermic effect of food

3,500 kcal Rule

3,500 kcal excess ≈ 1 lb body fat

Factors Influencing Eating Patterns/Habits

• Environmental factors (availability of high-calorie foods)

• Portion sizes

• Sedentary lifestyle

• Stress, boredom, emotions

• External cues (seeing/smelling food)

• Technology and reduced physical activity

Major Health Risks of Obesity

• Type 2 diabetes

• Heart disease

• Hypertension

• Stroke

• Certain cancers

• Reduced lung capacity and increased heart workload

• Psychological and social effects (discrimination, distress)

Guidelines for Physical Activity

• 150 min/week moderate OR 75 min/week vigorous activity

• Can be done in ≥10-minute sessions

• Mix intensities

• Key message: “Move more, sit less”

• Consistency matters more than method

What Flexibility Does

• Improves range of motion and joint mobility

• Prevents stiffness

• Reduces risk of injury (tears, sprains)

• Improves posture and movement

Anaerobic vs. Aerobic

Aerobic (with oxygen):

• Uses oxygen

• Long-lasting, efficient

• Examples: walking, running, swimming, cycling

Anaerobic (without oxygen):

• No oxygen used

• Short bursts of energy

• Examples:

  • 40-yard dash

  • 1-rep weightlifting

  • 400-meter sprint

Lactic Acid Buildup

• Causes a burning sensation in muscles

• Leads to temporary muscle fatigue

Fuel Sources (Exercise vs Rest)

• Main fuels: carbohydrates & fats

At rest:

• Primarily fat

During exercise:

• Mix of carbs + fat (depends on intensity)

• High intensity → more carbs (glucose/glycogen)

• Lower intensity → more fat

Risks of a Sedentary Lifestyle

• Muscle loss

• Poor circulation

• Increased risk of chronic disease

• Overall reduced health and fitness

Importance of Hydration

• Water (plasma) helps carry heat to skin for cooling

• Sweat = main cooling method

• Dehydration causes:

  • Faster heart rate

  • Higher body temperature

  • ↓ performance (20–30% drop at 2% body water loss)

• Must hydrate before, during, and after exercise

Importance of Consistency

• Total weekly activity matters most

• Fitness develops gradually over time

• Consistency = long-term success

Mineral That Carries Oxygen

Iron

• Essential for oxygen transport (hemoglobin & myoglobin)

• Low iron → fatigue and poor performance