HPEX 395 FINAL

essential nutrients

proteins

fats

carbohydrates

vitamins

minerals

water

macronutrients

protein

fat

carbohydrates

water

micronutrients

vitamins and minerals

fat

9 calories per gram

protein and carbohydrates

4 calories per gram

complete protein

provide all essential amino acids (animals proteins)

incomplete protein

most plant proteins (legumes, nuts)

triglyceride

fat structure

trans fat

type of unsaturated fat fatty acid produced during the process of hydrogenation

increased LDL, lowers HDL, higher risk for heart disease

LDL

excess amounts cause hardening of arteries and higher risk for CVD

HDL

blood fat that helps transport cholesterol out of arteries, lowers risk for CVD

Carbohydrate types

simple and complex

simple carbs

monosaccharides and disaccharides

monosaccarides

single sugar molecole (glucose, fructose, galactose)

disaccarides

pairs of single sugars (sucrose, maltose, lactose)

complex carbohydrates

multiple sugar units (starches and fiber)

unrefined carbohydrates

reduce risk of heart disease, diabetes, cancerhelp better weight management and GI health

unrefined carbohydrates layers

3 layers- germ (inner), endosperm (middle), bran (outer)

refined carbohydrated

during processing, germ and bran removedlower in fiber, vitamins, minerals, and outer compounds

essential vitamins

13

4 fat soluble

A, D, E, K

9 water soluble

B vitamin complex and vitamin C

vitamin C

scurvy

vitamin D

rickets

vitamin A

rickets

Vitamin B-12, B-6, folate

anemia and higher risk of CVD

antioxidants

substances that can reduce the breakdown of food or body constituents by radicalsreduction in cancer and CVD

antioxidant sources

fruit and vegetables

phytochemicals

substances in plant food that may help prevent chronic disease

soy foods

lower cholesterol levels

broccoli and cauliflower

anticarcinogen effect

garlic and onions

boost immune cell

green vegetables

may preserve eyesight

Dietary Reference Intakes (DRIs)

standards designed to prevent nutritional deficiencies and reduce risk of chronic disease

Dietary Guidelines for Americans

established to promote health and reduce the risk of major chronic diseases through diet and physical activity

USDA myplate

helpful food guidance system that uses a simple graphic showing to use 5 food groups to build a healthy plate at each meal

physical fitness

body's ability to respond or adapt to the demand and stress of physical efforts

cardiorespiratory endurancemuscular strengthmuscular enduranceflexibilitybody composition

5 components of health related fitness

body composition

proportion of fat and fat free mass in body

specify

training principle that the body adapts to the particular type and amount of stress (in form of exercise) pf the body causes adaptations that improves fitness

isometric(static) exercise

the application of force without movement (tones and strengthens muscles)

Isotonic(dynamic) exercise

the application of force with movement (bench press)

static stretching

involves stretching extending to a certain positions and then holding it

dynamic stretching

is done by actively moving through the joints' ranges of motion

ballistic stretching

dangerous and counterproductive

BMI

weight/height

18.5-24.9

healthy BMI

\>25

overweight BMI

\>30

obese BMI

underweight BMI

energy balance

a condition that occurs when energy intake equals energy expenditure; the key to achieving and maintaining a healthy body weight

anorexia nervosa

minimal eating and self-starvation

bulemia nervosa

binge retaining and purging or using excessive amounts of laxatives

cardiovascular disease

development of diseases that affect the heart and blood vessels

CVD modifiable risk factors

tobacco use

high blood pressure

obesity

diabetes

high cholesterol

physical inactivity

insulin resistance

metabolic syndrome

CVD nonmodifiable risk factors

genetics

age

gender

race and ethnicity

tobacco use

causes plaque formation and blood clotting

ischemic stroke

impeded blood supply to the brain caused by a blood clot obstructing a blood vessel (thrombotic and embolic stroke)

hemorragic stroke

blood vessel ruptures in the brain; caused by injury, hypertension, or rupture of an aneurysm (intracerebral hemorrhage and subarachnoid hemorrhage)

peripheral arterial disease

atherosclerosis in the arteries of the limbs

patients typically have coronary artery disease (CAD)

PAD risk factors

smoking

diabetes

hypertension

high cholesterol

PAD symptoms

claudication

rest pain

beneign tumor

enclosed in a membrane that prevents their penetration into other tissue

malignant tumor

can invade surrounding tissue

causes of cancer

genetic factors

tobacco use

dietary factors

inactivity and obesity

carcinogens in the environment

carinomas

cancer that arises from epithelial tissue

sacromas

cancer that arises in connective and fibrous tissues

lymphomas

cancers of the lymph nodes

leukemia

cancers of the blood-forming cells, chiefly in bone marrow

immune system types

innate and adaptive

antibodies

specialized proteins that can recognize specific antigens

Adaptive immunity

ability of memory lymphocytes to remember previous infections and improve immune defenses if some microbe is encountered in future

immune response

1. recognition
2. proliferation-production of killer T cells and B cells
3. elimination-cell-mediated immune response: killer T cells strike

\-antibody-mediated immune response: B cells produce antibodies; bind to the antigen-bearing pathogen

4\. slowdown by suppressor T cells- continue to circulate in blood and lymphatic system

vaccine

protects against future infection by pathogen

active immunity

immunity developed after being exposed to an affection or from getting a vaccine-after a vaccine or infection

passive immunity

immunity you acquire from someone or something else-received from breastfeeding or antibodies from an immune serum

allergy

reaction to harmless substance as if it is a harmful pathogen

histamine

chemical response for dilation and increased permeability of blood vessels in allergic or inflammatory response

allergy infection phases

1. incubation-may have no symptoms, may be contagious

2+3.-may "feel a cold coming on"Prodomal phase

\-symptoms first appears-infection will be eradicated at incubation/ prodromal phase

epidemic

rapidly spreading disease or health-related condition; occurence is greater than what is normally expected

pandemic

infectious disease has spread across a large area

endemic disease

habitually occurs in a certain region

autoimmune diseases

immune system targets/ destroys own tissue

sex. rheumatoid arthritis, SLE, type 1 diabetes

major STIs

HIV/ AIDS

chlamydia

gonorrhea

syhillis

HPV

herpes

hepatitis B

HIV transmission

through blood/ blood products, semen, vaginal, cervical secretions, and breast milk

HIV target cells

CD4 T cells (helper lymphocytes)

HIV infections stages

primary infection stages-flulike symptoms; highly infectious

chronic asymptomatic stage (latency stage)-can last 2 to 20 years in untreated adults-person remain infectious (even if treated)

aids diagnostic-CD4 cells drop below a certain level-opportunistic infections take hold

syphilis stages

primary syphilis: chancres

secondary syphilis (3-6 weeks after chancres): body rash, flu-like symptoms

late/ tertiary syphilis: damage to organs, dementia, blindness, death

environmental health

collective interactions of humans with their environment and health consequences of these interactions

renewable energy

sources are naturally replenished and essential inexhaustible-wind power, solar power, geothermal power, biomass, biofuel

Air Quality Index (AQI)

indicates whether air pollution poses a health concern

5 major air pollutants

carbon monoxide

particulate matter

ground-level ozone

sulfur dioxide

nitrous dioxide

greenhouse effects

reradiation causing a buildup of heat that raises the temperature of the lower atmosphere

ozone layer thinning because

chlorofluorocarbons (CFCs)

biodegradable

products break down naturally, safely, and quickly into raw materials

recycling

puts unwanted objects back to use, reduces amount of solid waste

asbestos

causes lung cancer and other lung disease

mercury

damages nervous and other symptoms

chemical pollution sources

asbestospesticidesmercury

radiation pollution sources

UV rays

microwaves

x-rays

nuclear energy

electronics

uranium

nuclear weapons