Nutrition, Sleep, and Exercise Vocabulary

Flashcards covering key vocabulary terms from lecture notes on nutrition, sleep, and exercise.

College Student Fatigue

Feeling tired, dragged out, or sleepy 3 out of 7 days each week.

Sleep and Immunity

Maintains immune health.

Sleep and Cardiovascular System

Reduces the risk for cardiovascular disease.

Sleep and Metabolism

Contributes to healthy metabolism and helps regulate hunger.

Sleep and Type 2 Diabetes

Short sleep increases the risk.

Sleep and Reproductive Health

May be a factor in male reproductive health.

Sleep and Motor Tasks

Improves motor skills, especially driving.

Sleep and Stress Management

Plays a role in managing stress and mental health.

Sleep and Cognitive Functioning

Supports neurological and mental functioning.

Jet Lag

Disrupts your circadian rhythm, which is the 24-hour cycle that regulates sleep and wake patterns, controlled by melatonin.

REM (Rapid Eye Movement)

Dreaming occurs, muscles are paralyzed, brain processes and consolidates information.

NREM Stage 1

Light sleep.

NREM Stage 2

Deeper sleep, slower brain waves.

NREM Stage 3

Delta waves begin; heart rate drops.

NREM Stage 4

Deepest sleep; restorative.

Benefits of Adequate Sleep

Improves memory, learning, energy conservation, immune function, emotional health, stress management, and physical restoration.

Narcolepsy

Involuntary sleep attacks during the day; has a genetic basis.

Insomnia

Difficulty falling/staying asleep; caused by stress, meds, or rhythm disruption.

Sleep Apnea

Breathing stops repeatedly during sleep, includes central and obstructive types.

Hunger

Physical need for food.

Appetite

Psychological desire for food.

Macronutrients

Needed in large amounts (carbs, proteins, fats).

Micronutrients

Needed in small amounts (vitamins, minerals).

RDAs (Recommended Dietary Allowances)

Minimum to meet 97-98% of needs.

AIs (Adequate Intakes)

Used when RDAs not available (fiber: 21-25g women; 30-38g men).

ULs (Tolerable Upper Intake Levels)

Highest safe amount (e.g., sodium < 2,300 mg/day).

AMDRs (Acceptable Macronutrient Distribution Ranges)

Acceptable macronutrient range (carbs 45-65%; fat 20-35%; protein 10-35%).

Calorie

A unit measuring energy from food.

Dehydration

Abnormal loss of body fluids, often due to inadequate water intake.

Hyponatremia

Low sodium levels from excess water intake.

Amino Acids

Building blocks of proteins (9 essential, 11 non-essential).

Fiber

Indigestible plant part aiding digestion and nutrient absorption.

Soluble Fiber

Dissolves in water; lowers cholesterol.

Insoluble Fiber

Adds bulk; prevents constipation.

Cholesterol

Fatty, waxy substance made by the liver.

Omega-3 Benefits

Reduces heart disease risk; found in salmon, flaxseed, walnut oil.

Omega-6 Benefits

Lowers cholesterol; found in soy, sunflower oil, corn oil.

Trans Fat

Fat that increases LDL, lowers HDL.

Vitamins

Potent, essential compounds for health.

Sodium

Mineral regulating blood and fluids.

Vitamin A Function

Vision, immunity.

Vitamin D Function

Bone strength, infection resistance.

Vitamin E Function

Antioxidant.

Vitamin K Function

Blood clotting.

Four Dietary Guidelines for Americans

Eat healthy across life, reflect culture/preferences, meet needs with nutrient-dense foods, limit sugars, saturated fats, sodium.

MyPlate Recommendations

USDA guide to balanced meals; half plate = fruit/veggies; drink water, reduce sugar/fat/salt; make half grains whole.

FDA Health Claims

Food reduces disease risk.

FDA Structure/Function Claims

Describes body impact.

FDA Nutrient Content Claims

Identifies nutrient amount.

Serving Size

Recommended amount.

Portion Size

What you actually eat.

Physical Activity

All body movements produced by skeletal muscles resulting in energy expenditure.

Physical Fitness

A set of attributes (health- or skill-related) that allow you to perform physical tasks without fatigue.

Exercise

Planned, structured, and repetitive movement intended to improve physical fitness.

Cardiorespiratory Fitness

Running, swimming.

Muscular Strength

Weight lifting.

Muscular Endurance

Cycling, plank holds.

Body Composition

Fat-to-lean mass ratio.

Flexibility

Yoga, stretching.

Agility

Soccer dribbling.

Balance

Gymnastics.

Coordination

Tennis.

Power

Shot put.

Speed

Sprinting.

Reaction Time

Baseball batting.

FITT Principle

Frequency, Intensity, Time, Type.

SMART Goals

Specific, Measurable, Action-oriented, Realistic, Time-oriented.

Aerobic Capacity

The body’s ability to use oxygen efficiently during sustained activity.

Four Components of Exercise

Warm-up, conditioning, cool-down, stretching.