Health Dy Final

A set of vocabulary flashcards covering essential concepts in nutrition, health, and stress management.

Macronutrients

Essential nutrients required by the body in relatively large amounts (proteins, fats, carbs).

Micronutrients

Essential nutrients required by the body in minute amounts (water, vitamins, minerals).

Saturated Fats

Fatty acids found mostly in animal products and tropical oils; solid at room temperature.

Unsaturated Fats

Fatty acids found primarily in plant foods; liquid at room temperature.

LDL (Low-Density Lipoprotein)

Blood fat that transports cholesterol to organs and tissues; excess causes artery buildup.

HDL (High-Density Lipoprotein)

Blood fat that helps transport cholesterol out of arteries, protecting against heart disease.

Cholesterol

Waxy substance needed for cell membranes, vitamin D, and hormones.

Trans Fats

Chemically altered unsaturated fats that increase cholesterol levels.

Proteins

Forms body structures (muscle, bone), blood, enzymes, hormones, and cell membranes; provides energy.

Amino Acids

Building blocks of proteins.

Complete Protein

Supplies all nine essential amino acids (e.g., meat, fish, poultry, eggs, milk, cheese, soy).

Incomplete Protein

Provides fewer amino acids (e.g., plant sources like beans, peas, nuts, legumes).

Adequate Protein Intake for Adults

0.8 grams per kg of body weight; 10-35% of daily calories.

Body Composition

The division of the body into fat-free mass and body fat.

Essential Fat

Fats critical for normal body functioning.

Adipose Tissue

Tissue where fat is stored.

Subcutaneous Fat

Fat located under the skin.

Visceral Fat

Fat located around major organs (intra-abdominal fat).

Percent Fat vs BMI

Percent fat: % of body mass that is fat. BMI: weight in kg divided by height in meters squared.

Underwater Weighing

Assessing body composition by being submerged and weighed under water.

Bod Pod

Small chamber using air displacement to measure body composition.

Skinfold Measurements

Using calipers to measure body fat at specific sites.

Bioelectrical Impedance Analysis (BIA)

Measures body resistance to a small electrical current.

DEXA and TOBEC

DEXA: measures x-ray absorption; TOBEC: estimates lean body mass through a magnetic field.

Prevalence of Obesity in America

Over 70% of American adults are overweight or obese; tripled since the 1970s.

Sedentary Lifestyle Factors

Technology, screen time, transportation, urban design, work culture, convenience.

Carbohydrates

Supply energy to brain, nervous system, blood, and muscles during exercise.

Roles of Fats

Supply energy, insulate organs, cushion, and aid vitamin absorption.

Roles of Proteins

Form muscles, bone, blood, regulate water balance, support growth, supply energy.

Vitamins

Promote chemical reactions within cells.

Minerals

Regulate body functions, aid growth, and energy release.

Water

Essential for survival; found in fruits, vegetables, and liquids.

Sleep Deprivation Effects

Impaired memory and learning similar to aging 10 years.

Daylight Saving Time Impact

24% spike in heart attacks after losing an hour of sleep.

Restricted Sleep and Genes

Distorts over 700 genes, increasing cancer and inflammation risk.

Hippocampus during Sleep

Receives and stores new memory files.

Sleep Spindles

Bursts of electrical activity that transfer memories during deep sleep.

Sleep Loss Effects on Reproduction and Immunity

Harms reproductive health; decreases natural killer cell activity by 70%.

Solutions for Better Sleep

Regular sleep schedule, cool bedroom (65°F), avoid tossing in bed.

Drug

Any chemical substance affecting body structure or function.

Psychoactive Drug

Alters state of mind or consciousness.

Intoxication

Impairment from alcohol or drugs.

Addictive Behavior

Compulsive, rewarding behavior excluding other activities.

Addiction

Chronic brain disease with compulsive substance or behavior use.

Dependence

Need for a substance or behavior for normal functioning.

Tolerance

Needing larger doses for the same drug effect.

Withdrawal

Symptoms from interrupted drug use.

Binge Drinking

5+ drinks (men) or 4+ drinks (women) in 2 hours.

Stress

Physiological and emotional response to a disturbing stimulus.

Stressor

Event or condition that produces stress.

Distress vs Eustress

Distress: negative stress; Eustress: positive stress.

General Adaptation Syndrome (GAS)

Alarm (fight/flight), resistance (coping), exhaustion (breakdown).

Autonomic Nervous System and Stress

Sympathetic division accelerates body processes; parasympathetic slows them.

Fight-or-Flight Response

Quick response to danger, preparing to fight or flee.

Stress Management Techniques

Exercise, nutrition, sleep, journaling, cognitive techniques, social support, time management.