Health 100 Final - JMU - Wilson

RICE - Rest, Ice, Compress, Elevate

Ways to treat injury

What foods provide calories?

carbohydrates

Fats

proteins

Identify health-related conditions related to poor nutrition habits.

Diabetes, cancers, stroke, heart disease, osteoporosis, hypertension

What percentage of adults have one or more diet-related chronic conditions?

60%

Differentiate between hunger and appetite.

Hunger is a need while appetite is simply what you want

Identify the six essential nutrients.

Carbs, proteins, fats, water, vitamins, minerals

Differentiate and provide examples of macronutrients and micronutrients.

Macronutrients - the body needs more of to provide energy examples are carbs, proteins, fats

Micronutrients - the body needs smaller quantities that support vital functions example is vitamins and minerals

List the four Recommended Intakes for Nutrients and provide an example for each.

Recommended dietary allowances (RDAS) - minimum amount you need to take

Adequate Intake (AIS) - amount that is acceptable to take in a day

Tolerable Upper Intake Levels (UIs) - the highest amount of something to take

Acceptable Macronutrient distribution ranges (AMDRs) - percentage of diet that should be a specific thing

Define the term calorie.

A form of energy we get from food

What is considered the most crucial nutrient?

water

Define dehydration.

Abnormal depletion of body fluids, typically a result of lack of water

Name three health risks related to dehydration.

Blood pressure

Brain damage

death

What are the symptoms of dehydration?

Muscle fatigue

Dizziness

Cramping

Define hyponatremia.

Too much water

Abnormally low level of sodium

What is the second most abundant compound in the human body?

protein

Name three functions of protein.

Repair bone, muscle, skin and blood cells

Key elements of antibodies

Helps transport iron, oxygen, and nutrients to all body cells

What are amino acids?

Building blocks of protein

Proteins provide ___ calories per gram.

4

What percentage of your diet should be protein?

10-35% of total daily calories

Identify populations that require additional portions of protein in their diet.

Pregnant women

Patients fighting a serious infection

Athletes

Patients recovering from surgery or blood loss

Person recovering from burns

Sedentary person

What macronutrient supplies the most energy we need to sustain normal daily activity?

carbohydrates

What percentage of one's daily intake should come from carbohydrates?

45-65%

Carbohydrates provide ___ calories per gram.

4

Briefly describe the difference between simple and complex carbohydrates. Provide three examples of each type of carbohydrate.

Simple carbohydrates are more processed, and digest quickly

ex) cake, milk, honey

Complex carbohydrates are less processed and digest slowly

ex) beans, potatoes, breads

What is fiber?

Indigestible portion of plants, helps move foods through digestive system

Differentiate between soluble and insoluble fiber.

Soluble dissolves in water and can help lower glucose levels as well as help lower blood cholesterol

Insoluble fiber does not dissolve in water and can help move food through your digestive system

What is the most-dense source of fuel for low to moderate level of intensity of exercise?

fats

Fat provides ___ calories per gram.

9

What percentage of one's daily caloric intake should come from fat?

20-35%

Access consumption of calories is converted into ___ by the liver.

triglycerides

___ is a fatty, waxy substance produced by the liver.

cholesterol

What nutritional benefits does Omega-3 fats provide? Give an example of an Omega-3 food item.

Reduce risk of cardiovascular diseases examples include chia seeds, walnuts, kidney beans etc

What nutritional benefits does Omega-6 fats provide? Give an example of an Omega-6 food item.

Reduce the risk of heart diseases some examples are vegetable oils, sunflower seeds

____ is fat that increases LDL levels and lowers HDL levels in the bloodstream.

trans fatty acids

Identify ways to reduce consumption of saturated and trans fats.

Read labels

Fill up on fruits and veggies

Remove fat

Select nonfat and low fat dairy products

Choose fewer cold cuts

Hold the cream and the sauces

____ are potent and essential compounds that promote growth and help to maintain life and health.

vitamins

The most common nutrient deficiency in the world is ____.

iron

The mineral necessary for the regulation of blood and bodily fluids is _____.

sodium

describe the function of the fat-soluble vitamin

potent essential organic compounds promote growth and help maintain life and health

Vitamin A

immune function, maintains epithelial cells, healthy bones

Vitamin D

formed when skin is exposed to the sun, improves bone strength, helps fight infections, lowers blood pressure

Vitamin E

protects membranes and acts as a powerful antioxidant

Vitamin K

blood coagulation and bone metabolism

Identify four Dietary Guidelines for Americans.

1. Follow a healthy eating pattern across the life span

2. Cusotmize and enjoy food and beverage choices to reflect personal preferences, cultural traditions, abd budgetary considerations

3. Focus on meeting food group needs with nutrient-dense foods and beverages, and stay within calorie limits

4. Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit beverages

What is MyPlate? What are its recommendations?

A government website that teaches you how to balance your meals

Identify ways to eat more mindfully and healthfully.

Reading food labels and understanding serving sizes

Identify and briefly describe three FDA Health Claims.

1. Health Claim - relationship bewteen this product and promoting wellness

2. Nutrient content claims - indicates that a specific nutrient is present

3. Structure and function claims - describes the effect of this product on the body

What is the difference between a serving size and a portion size?

Portion is the amount one CHOOSES to eat while serving size is what one SHOULD eat

vegan

a person who does not eat food from any animal source

pollotarian

exclude meat, dairy and fish, but allow poultry

lacto vegeatrian

does not consume meat, meat by-products or eggs but consumes dairy

ovo-vegetarian

does not consume meat or dairy by products but eats eggs

pescatarian

one whose diet includes fish but no meat

What are some reasons one chooses to be vegetarian?

Cornern for animal welfare

Food safety

Environmental costs of meat production

Personal health

Weight loss/weight maintenance

Identify three advantages of a vegetarian diet.

Lower cholesterol levels

Fewer problems with IBS

Lower risk of CVD

Identify three disadvantages of a vegetarian diet.

Deficient in vitamins

Lower levels of amino acid

deficient in nutrients

Identify healthy eating strategies for the following settings:

Eating fast food in college

Eating in a college dining hall

Eating fast food in college - salads. Nutritional analysis of items, baked "fries"

b. Eating in a college dining hall- choose lean meats, use salad bar, avoid butter , mayo, sour cream, and cheeses

What roles does the Food and Drug Administration (FDA) play in food safety?

Inspect food manufacturing facilities

Recall contaminated foods

Transform the food safety by proactively preventing food borne illnesses instead of responding to it

What are water soluble vitamins?

They help the immune system, nervous system, energy and wound healing

Examples Dissolves in water, b-complex, vitamin C

What are minerals?

Inorganic, indestructible elements that aid the body

What is the serving size of..

Protein 1 palm

Carbs 1 cupped hand

Veggies 1 fist

Fats 1 thumb

define physical activity

all body movements produced by skeletal muscles that result in substantial increases in energy expenditure

define physical fitness

a balance of cardiovascular, muscle, and flexibility fitness

define exercise

a planned and repetitive and structured bodily movement has purpose

What are some benefits of being physically active?

Improved physical appearance

Stress management

Improved self esteem

Immune system booster

Improves sleep patterns

Improves concentration levels

Approximately ___% of US adults take part in exercise each day.

20

Give an example of each of the following intensity levels of physical activity: light

walking

Give an example of each of the following intensity levels of physical activity: moderate

step machine

Give an example of each of the following intensity levels of physical activity: vigorous

sprinting

State two examples for the following types of physical activities: leisure

taking dog on a walk, walk to class

State two examples for the following types of physical activities: occupational

military marching, aerobics instructor

State two examples for the following types of physical activities: lifestyle

hiking, yoga

What is the minimum amount of moderate-intensity exercise recommended for adults?

150 min/week

Cardiorespiratory fitness

ability to sustain aerobic whole-body activity for a prolonged period of time

Muscular strength

maximum force able to be exerted by single contraction of a muscle or muscle group

Muscular endurance

ability to perform muscle contractions repeatedly without fatiguing

Body composition

the relative proportions of fat mass and fat-free mass in the body

Flexibility

ability to move joints freely through their full range of motion

Agility

how quickly can you change your position of movement

Balance

strong core

Coordination

right time, right reaction

Power

the force you project with speed

Speed

how fast you can go

Reaction time

how quickly you can react to an external stimuli

'FITT' Principle of a fitness program.

F - Frequency

I - Intensity

T - Time

T - Type

What is the first step to creating a fitness program?

identify your goal

What does SMART stand for when referring to goal setting? Write an example of a SMART goal.

S - specific/subject

M - measurable

A - action-oriented

R - realistic/responsible party

T - time- oriented

Briefly describe three ways to assess cardiorespiratory fitness.

Talk test

Rate of perceived exertion

Target heart range

calculate Maximum Heart Rate.

MHR = 207 - 0.7 (age)

calculate Target Exercise Heart Rate.

MHR(.64) = lower target limit

MHR(.94) = upper target limit

Define the term aerobic capacity.

The maximum amount of oxygen the body can use during exercise

Identify five common obstacles to physical activity. Present a solution for each obstacle.

Lack of time & solution : look at schedule and make time

Lack of resources & solution : use whatever you have available to you

Lack of motivation & solution : reward yourself for working out

Social influence & solution : have people teach you to engage in activity

Environmental barriers & solution : dress appropriately

What recommendation would you give someone who has been sedentary for the past year?

Seek physicians health clearance or begin at low levels of intensity

Identify the four components of an exercise session. Briefly describe each component.

Warmup - increase blood flow and loosens muscles

Cardio - oxygenated blood, burns calories

Strength - increase body mass

Core - balance coordination

Cooldown - decreases heart rate

What are some advantages to having a strong core?

Improved posture, injury prevention, improved balance, improved coordination

What are two common types of exercise-related injuries? Give an example for each.

Traumatic injuries - occur suddenly and by accident (broken bones, torn ligaments)

Overuse injuries - cumulative effects of day-after-day activities (shin splints, runners knee)

Briefly state when it is best to exercise:

a. Following a large meal

b. Following small snacks

c. After consuming plenty of carbohydrates and a little protein

a. Following a large meal - wait 3 hours before exercising

b. Following small snacks - 1 hour prior

c. After consuming plenty of carbohydrates and a little protein - post exercise

Why is it important to wear appropriate footwear during physical activity?

Essential for show to absorb shock and provide a good fit for maximal comfort and performance

Briefly discuss the following types of environmental-related injuries and how you would treat each condition:

a. Heat cramp

b. Heat exhaustion

c. Heat stroke

d. Hypothermia

a. Heat cramp - water

b. Heat exhaustion -seek medical attention immediately

c. Heat stroke - can not cool body down naturally - call 9-1-1

d. Hypothermia - consume water - wear layers of clothes

What is the recommended form of treatment for injuries to the bones, muscles and joints?

RICE - Rest, Ice, Compress, Elevate