Health 101 exam 3

definition of hunger

physiological impulse to seek food for energy.

the digestive process...

allows the body to break down food into smaller components that either get absorbed or excreted.

definition of nutrition

science that investigates the relationship between physiological function and the essential elements of the foods we eat.

food and beverage impacts?...

energy levels, bodily functions, and help maintain tasks of daily living

macronutrients (need the most)

Water
Protein
Carbohydrates
Fats

Micronutrients (need in smaller amounts)

Vitamins
Minerals

Recommended Dietary Allowances (RDA's)

daily nutrient intake levels that meet the nutritional needs of

97% - 98% of healthy individuals

Adequate Intakes (AI's)

daily intake levels that are assumed to be adequate for most healthy people

Tolerable Upper Intake Levels (UL's)

highest amounts of a nutrient that an individual can consume daily without risking adverse health effects

Acceptable Macronutrient Distribution Ranges(AMDR's)

ranges of protein, carbohydrate, and fat intake that provide adequate nutrition and are associated with a reduced risk for chronic disease

definition of calories

A unit of measure that indicates the amount of energy obtained from a particular food

Energy

the capacity to do work

what food groups give us energy?

Protein
carbohydrates
at

what doesn't add calories?

Vitamins, water & minerals

water makes up...

50-70% of the human body

how many cups does an average human need?

6-8 cups
48-64 oz

where else can fluid intake come from?

other beverages
fruits
vegetables
meats

whats the major component of all living cells?

proteins

protein acts as..

an alt source of energy

reparation of bone, muscle, skin, blood cells

recommended intake of protein?

0.8 grams/kilogram of bodyweight

how to find personal need of protein

Personal Bodyweight divided by 2.2, then multiply by .8

what's the main energy source needed for daily activities

Carbohydrates

two main types of carbohydrates?

simple and complex

simple

Glucose (monosaccharide)• Fructose (monosaccharide)• Sucrose (disaccharide)• Lactose (disaccharide)• Maltose (disaccharide

complex

Starches- stored in the body as glycogen• Fiber- indigestible portion of plant

insoluble fiber

reduces the risk of cancer

soluble fiber

reduces the risk of cardiovascular disease

helps lower blood cholesterol levels

fats do what?

Maintaining healthy skin• Insulating body organs• Maintaining body temperature

Promoting health cell function

Carry fat-soluble vitamins (A,D, E, K)

Supplying concentrated form of energy

fats (cont.)

avoid trans fat

practice moderation

Monounsaturated Fatty Acids (MUFAs)have been found to be healthier

Omega 3 and Omega 6 fatty acids have found to...

promote heart health

Vitamins (fat soluble)

Absorbed through intestinal tract.

A, D, E, and K

Excess consumption of these vitamins can lead to toxic levels in the body.

Vitamins (Water soluble)

Dissolve in water

b-complex vitamins and vitamin c

low risk toxicity, since they tend to be excreted

Vitamin D (essential)

sunshine" vitamin•

Found in milk, yogurt, and fatty fish•

Improves bone strength• Fights infections•

Lowers blood pressure

Folate (essential)

An essential B vitamin• Needed for DNA synthesis•

Reduces birth defects• FDA requires folic acid be added to breads, cereals, rice, and pasta

definition of minerals

inorganic, indestructible elements that aid in physiological processes

and it builds body tissue and assists in bodily functions

Major minerals (need more of)

sodium, calcium, phosphorus, magnesium, potassium, sulfur, and chloride

trace minerals (need less of):

iron, zinc, manganese, copper, fluoride, selenium, chromium, and iodine

sodium dietary guideline

2,300 mg/day

what does sodium do?

Regulates blood & body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions.

calcium recommended amount

1,000-1,300 mg/day

what does calcium do?

development of strong bones & teeth, muscle contraction, blood clotting, nerve impulse transmission, regulating heartbeat, cell fluid balance

whats the most common deficiency worldwide

iron deficiency

whats the key component in red blood cells?

iron

Anemia:

the body's inability to produce adequate amounts of hemoglobin (the oxygen-carrying component of the blood).

how can iron overload occur?

from ingesting too many iron containing supplements

what can excess iron intake cause?

convulsions
multisystem organ failure,
coma,
death

Common bacteria found infood:•

Salmonella,
listeria,
campylobacter

Signs of foodborne illnesses:•

diarrhea,
nausea,
cramping,
vomiting

Formula for BMI (Body Mass Index)

Weight (kg) / Height Squared (m^2)

Issues with BMI (Body Mass Index)

Not Gender Specific

Varies with sex and age

doesn't account for water, muscle, and bone mass

inaccurate for people under 5 ft

environmental factors
(greater acess to high calorie foods)

constant advertising

bigger portions are norm

marketing creates rewards for people to want to buy more

how many adults in the US meet the minimum recommended guidelines for regular aerobic activity

only one half

psychosocial factor

eating acts as coping mechanisms

alcohol is too available for people and 7 calories per gram

socioeconomic factors

can have a significant effect on obesity risk

poor people cant afford nutrient rich food

definition of overweight

having a body weight more than 10% above healthy recommended levels

definition of obesity

having a body weight more than 20% above healthy recommended levels.

The basal metabolic rate (BMR)

is the minimum rateat which the body uses energy when at complete rest

Resting metabolic rate (RMR)

includes BMR plus additional energy expended through daily sedentary activities

Exercise metabolic rate (EMR)

accounts for the remaining physical activity and exercise caloric expenditures

essential fat

necessary for maintenance of lifeand reproductive functions

storage fat

nonessential; makes up the remainder of our fat reserved

Assessing Body Weight & Composition•

Hydrostatic weighing• Skinfolds•

Bioelectrical impedance analysis(BIA)•

Dual-energy x-ray

absorptiometry (DXA)• Bod Pod

What is Physical Activity?

all body movements produced by the skeletal muscles resulting in substantial increase in energy expenditure

Vary by intensity

leisure time physical activity and occupational physical activity.

What is Exercise?

Planned, repetitive, and structured
bodily movement undertaken to maintain or better
physical fitness components

Skill related components of Physical Activity

Agility

Balance

Coordination

Power

Speed

Reaction Time

FITT principle, each letter

Frequency: Number of times per week of activity

Intensity: how hard your workout much be for desired result

Time: How many minutes or reps in this set to attain fitness level

Type: What kind of exercise should be done

Goal setting for physical fitness (SMART)

Specific

Measurable

Action-Orientated

Realistic

Time-Orientated

List of preventing injuries and different aspects

Proper Footwear

Appropriate Protective Equipment

Avoid exercising in extreme temperatures cold or hot

Allow time to adjust to an environment with temperatures different from what your used to

wear appropriate clothes for your environment

Remember that wind and humidity are extreme as temperature

What are barriers to fitness?

● Getting started

● Environment wellness

● Social wellness

● Knowledge/skill set

● Time

● Resources

List of benefits to regular exercise

● Improved cardiovascular health.

● Improved mental capacity and mental

health.

● Decrease risk for chronic diseases.

● Increased bone density.

● Improved GI function.

● Improves endurance.

● Improved immunity/immune function.

● Improved cognitive function and for older

people reduced risk of dementia and

other cognitive impairments.

● Lengthens lifespan.

What is Aerobic exercise?

Any exercise that requires oxygen to make energy for prolonged activity

What is Aerobic Capacity (VO2 Max)

The maximum volume of oxygen consumed by the muscles during exercise.

Base line components of physical fitness (Cardiorespiratory Endurance) FITT

Frequency: 3-5 days per week

Intensity: 64-96% of max heart rate

Time: 20 - 60 minutes

Type: Any rhythmic, continuous, large muscle group activity

Base line components of physical fitness (Muscular Fitness) FITT

Frequency: 2-3 days/week

Intensity: 60-80% if 1 Rep Max

Time: 8-10 exercises. 2-4 sets, 8-12 reps

Type: Resistance training for all muscle groups

Base line components of physical fitness (Flexibility) FITT

Frequency: minimally 2-3 days/week

Intensity: Till mild tension

Time: 10-30 seconds/stretch, 2 - 4 reps

Type: stretching, dancing, or yoga for main muscle groups

Benefits of Exercise for the brain

Reduces Stress and Improves mood

Decreases risk of depression

decreases anxiety

Improves concentration

Increases oxygen and nutrients to the brain

Improves cognitive function

Reduces fatigue and improves sleep

Benefits of Exercise for the Immune System, Lungs, and Colon

Reduces Inflammation

Improves immune function

Improves respiratory capacity

Improves ability to extract oxygen from the air

Decreases risk of Colon Cancer

Benefits of Exercise for the Liver, Pancreas, and Blood Vessels

Increases rate of metabolism

Reduces risk of type 2 diabetes

Increases levels of good cholesterol (HDL)

Lowers resting blood pressure

Decreases risk of atherosclerosis

Improves circulation

Benefits of Exercise for the Breasts and Heart

Decreases risk of breast cancer in women

Decreases risk of heart disease

Strengthens the heart

Increases volume of blood pumped into the body

Benefits of Exercise for Weight and Bones

Reduces Risk for type 2 diabetes

Maintains healthy body weight

Increases bone density

Strengthens bones

Decreases risk of osteoporosis

Benefits of Exercise for Joints and muscles

Increases range of Motion

Reduces the pain and swelling of Arthritis

Increases muscle strength and tone

Improves muscle endurance and coordination