NUTR 200: Final Study Guide
Chapter 1
What is nutrition and why is good nutrition important?
Nutrition is the study of how food nourishes the body and influences health. Involves the study of:
Importance:
What are the 6 groups of nutrients? What is the difference between micro- and macronutrients?
Macronutrients: nutrients required in relatively large amounts
Micronutrients: nutrients required in smaller amounts
How many calories per gram do each of the macronutrients provide?
Carbohydrates and proteins: 4 cal/g
Lipids: 9 cal/g
Basically, what do the 3 macronutrients do in the body?
Basic understanding of the DRIs. (Dietary Reference Intakes)
4 values that make up DRIs
What is the AMDR? (Acceptable Macronutrient Distribution Ranges)
Caloric Intakes:
What is the EER? (Estimated Energy Requirement)
Describe the scientific method.
What type of research is often conducted in the field of nutrition?
Epidemiological studies, interventional clinical trials, and randomized clinical trials.
What types of things should you ask yourself when looking at nutrition news?
Who can you trust for reliable information about nutrition?
Registered dietitian
What is nutrigenomics?
What are probiotics? What are prebiotics?
Probiotics: foods and supplements that contain live microorganisms that benefit human health. Ex. yogurt, pepper, fermented food
Prebiotics: non-digestive food ingredients that support the growth and activity of probiotics
What are phytochemicals? And what health benefits do they have?
Chapter 2
What is a healthful diet? (what do each of the terms related to a healthful diet mean)
It is:
What is behind our individual food choices?
What are some things to pay attention to on food labels?
What are some good recommendations from Canada’s Food Guide?
Chapter 3
What are the basic functions of the: nucleus, ribosomes, endoplasmic reticulum, mitochondria.
Describe the structure of the cell membrane.
Define hunger and appetite.
Hunger: physiological drive to eat
Appetite: stimulated by sight, smell, thought of food
Where in the brain is hunger regulated?
Hypothalamus: contain a feeding center and a satiety center
Describe the chemicals involved in us feeling an urge to eat.
How does the amount and type of food play a role in our urge to eat?
What are the main roles of the organs of the GI tract?
Mouth: mechanical digestion (chewing), chemical digestion (salivary amylase)
Esophagus: transports food from the pharynx into the stomach
Stomach: mixes, digests, and stores food
Small Intestine: most digestion and absorption occur in the small intestine
Gallbladder and Pancreas: aide in digestion
Large Intestine: stores food until waste is excreted
Define chemical and mechanical digestion.
Mechanical: physically breaking down food into smaller particles for chemical digestion
Chemical: further degrades the molecular structure of the ingested compounds that can be absorbed by the bloodstream
Describe muscle movement in the GI tract.
Peristalsis: involuntary muscle contractions moving food through the GI tracts
Understand what is happening in the different sections of the GI tract including what the accessory organs/structures do.
Mouth:
Esophagus:
Stomach:
Gallbladder:
Pancreas:
Small Intestine:
Large Intestine:
How do hormones, enzymes and bile aid digestion?
They break down sugars, fats, and starches into smaller components
Hormones:
Insulin/Glucagon: maintain blood glucose levels
Ghrelin: hunger hormone produced during an empty stomach
CCK: produced by small intestine (satiety)
Leptin: produced by adipose cells (satiety)
Gastrin: stimulate acidic gastric juices
Enzymes:
Salivary amylase: digest CHO
Gastric lipase: digest fat
Bile: emulsifies fat
Describe the 4 methods by which nutrients are absorbed.
What nutrients enter the blood after absorption and which enter the lymph?
Blood:
Lymph:
What functions do the GI flora perform?
GI Flora: largest constituents of the human microbiome (live in large intestine)
Basically, how does the enteric nervous system function?
Describe the common digestive disorders described in the lecture notes.
Heartburn/Acid Reflux:
Ulcers:
Cyclic Vomiting Syndrome
Diarrhea
Constipation
Irritable Bowel Syndrome
Cancer
Lactose intolerance
Allergies
Celiac disease
Chapter 4
What is a healthful body weight?
What is BMI?
Body Mass Index
What are the limitations of using BMI and what groups of people shouldn’t use BMI to determine health?
What are the differences between visceral fat and subcutaneous fat and what are the links to health risks for these 2 types?
Visceral fat is the adipose surrounding internal organs and subcutaneous fat is the adipose CT within the subcutaneous layer
Health risks: heart disease, type 2 diabetes, hypertension
How can percentage of body fat be measured?
Advantages/disadvantages of the methods.
What is TEE?
Total Energy Expenditure
What is BMR? What factors affect your BMR?
Basal Metabolic Rate
Increase BMR:
Decrease BMR:
What is TEF? Which macronutrients have the highest TEF?
Thermic Effect of Food (TEF)
What factors affect body weight? Describe the theories
described in the lecture notes to explain genetics and body weight.
What are some metabolic factors that influence weight loss/gain?
What are some things that increase satiety and decrease food intake? What are some things that increase food intake?
Increase Satiety:
Increase food intake:
What are some red flags for diet hype?
What strategies can you follow when designing your own plan to lose weight in a healthful manner?
What are some mindful eating tips?
How can you gain weight in a healthy manner?
Do protein and amino acid supplements increase muscle mass?
No!
What does increase muscle mass:
Define obesity.
Must have 3+ of the following:
What are some complications of obesity?
Why does obesity occur?
Chapter 5
What are the 3 most common monosaccharides and list the 3 most common disaccharides found in food?
Monosaccharides
Disaccharides
What is starch? What is glycogen?
Define and give examples of soluble and insoluble fiber.
Soluble fiber
Insoluble fiber
Define ketones. Define ketoacidosis.
Ketones:
Ketoacidosis:
Why is fiber so important to our health?
How are carbohydrates digested and absorbed?
Understand how hormones regulate blood glucose.
Why is fructose different from glucose when it comes to absorption?
Define glycemic index.
Foods with a low glycemic index:
How much fiber should men and women consume each day?
Women: 25 grams/day
Men: 38 grams/day
*14 grams for every 1000 kcal in the diet
What are the 3 parts of a grain and what do each of the parts contain?
Understand the differences between type 1 and type 2 diabetes.
Diabetes: inability to regulate blood glucose levels & high blood glucose becomes chronic
Type 1:
Type 2:
How can you reduce your risk of developing type 2 diabetes?
Chapter 6
Know the basic structure and function of triglycerides, phospholipids and sterols.
How are triglycerides (specifically the fatty acid part) classified?
What are SFAs, MUFAs and PUFAs?
Which fats are solid at room temperature? Which fats are liquid at room temperature?
What is hydrogenation?
What are the 2 essential fatty acids? Where do we find them in foods? What do they do in the human body?
What are the functions of fats?
How are fats digested?
How are fats absorbed?
How are fats transported?
Chylomicrons
How are fats used in body cells?
What is the AMDR for fat?
What are some healthful recommendations regarding fats in our diet?
What is atherosclerosis? What causes it and how does it impact health?
What are the modifiable risk factors for CVD?
What are the differences between our blood lipids?
How can we improve our blood lipids?
Chapter 7
What are the building blocks of proteins?
Long chains of amino acids joined together by peptide bonds
What makes amino acids different from each other?
Side chain
What is the difference between essential and nonessential amino acids?
What is transamination?
The transfer of amino acid groups
How are proteins made?
What is protein turnover?
What are the 4 levels of protein structure?
What is denaturation? What can cause it?
What is the difference between an incomplete and a complete protein? What types of foods do we find each of them in?
Define mutual supplementation and complementary proteins.
Why do we need proteins? What do they do in the human body?
How are proteins digested?
How are proteins absorbed?
Which groups need more protein in their diet?
What happens if you eat too much protein?
What happens if you don’t get enough protein in your diet?
Why do some people adopt a vegetarian diet?
What are some challenges of a vegetarian diet?
Know the general characteristics of fat-soluble vitamins, water-soluble vitamins, and minerals.
Why is supplementation of micronutrients controversial?
Chapter 8
Where are fluids found in the human body?
How do lean tissue and adipose tissue differ with respect to fluid content?
How does age influence fluid content of the body?
What is a solvent? What is a solute?
How does blood volume influence blood pressure?
How does fluid help maintain body temperature?
What types of fluids are protective in the human body?
How does water help maintain acid-base balance?
What is osmosis?
Which electrolytes allow nerve cells to respond to stimuli?
Which electrolyte is the signal for our muscles to contract?
Where in the brain is the thirst mechanism controlled? What will stimulate the thirst mechanism?
What does ADH do?
Regulation of Water Balance: ADH acts on the kidneys to increase water reabsorption. It does this by making the kidney tubules more permeable to water, allowing more water to be reabsorbed back into the bloodstream. This helps to conserve water and prevent dehydration when the body's fluid levels are low or when blood osmolarity is high.
Maintenance of Blood Pressure: ADH also has vasoconstrictive effects, meaning it causes blood vessels to constrict. This action helps to increase blood pressure by narrowing the diameter of blood vessels, which leads to increased peripheral vascular resistance.
Urine Concentration: By increasing water reabsorption in the kidneys, ADH helps to concentrate urine, reducing the volume of urine produced. This is particularly important in situations where the body needs to conserve water, such as during dehydration.
Thirst Regulation: ADH can also stimulate thirst by acting on the hypothalamus, which helps to encourage fluid intake and maintain hydration.
How is water lost and gained?
What are the functions of sodium in the body?
What is hypernatremia, when can it occur, and what does it result in?
What is hyponatremia and when can it occur?
What are the functions of potassium in the body?
What is hyperkalemia, when can it occur, and what does it result in?
What is hypokalemia, when can it occur, and what does it result in?
What are the functions of phosphorous?
When can high blood phosphorus occur? What are the symptoms?
Describe heat cramps, heat exhaustion, and heat stroke.
Heat Cramps
• Painful muscle cramps
• Usually in the abdomen, arms, or legs
• Develop during vigorous activity sessions in the heat
• Spasms can last seconds or minutes
• Important to stop activity immediately, cool down and rest
• Cramps may signal a more serious problem
Heat Exhaustion
• Typically occurs from vigorous activity in heat
• May develop after several days in high heat when fluids are inadequate
• Symptoms include:
◦ cramps, weakness, vomiting, dizziness, & elevated blood pressure & pulse
◦ must be treated promptly & aggressively to prevent heat stroke from developing
Heat Stroke
How might moderate alcohol consumption be beneficial?
Where do we absorb alcohol?
Which enzyme metabolizes alcohol?
Alcohol dehydrogenase
How quickly do we metabolize one standard drink?
1 and ½ to 2 hours
What is the effect of alcohol on the brain?
How can alcohol be harmful?
Describe the 3 stages of reduced liver function.
What is FASD?
Fetal alcohol spectrum disorders
Chapter 9
What is a coenzyme?
Molecules that combine with an enzyme to activate it
For the following micronutrients please know their functions in the body, what happens if a person is deficient in the micronutrient and what happens if you take too much.
Thiamin -
Riboflavin -
Niacin -
Vitamin B6 -
Vitamin B12 –
Pantothenic Acid -
Biotin -
Iodine -
Chromium -
Manganese -
Sulfur -
What is oxidation?
Results in the formation of free radicals, stable atom loses an e-
What are free radicals? How are they formed and what damage can they do in the body?
How do antioxidants work?
Stabilize free radicals or oppose oxidation
For the following micronutrients please know their functions in the body, what happens if a person is deficient in the micronutrient and what happens if you take too much.
Vitamin E -
Vitamin C -
Selenium -
Beta-carotene -
Vitamin A -
Know the basic process of how Vitamin A is involved in vision.
Enables our eyes to react to changes in brightness of light
Know the 3 stages of cancer development.
What are the nonmodifiable risk factors that influence cancer risk?
What are the modifiable risk factors that influence cancer risk?
What can we do to reduce our risk of cancer?
Chapter 10
What are the various components of blood?
Which molecules carry oxygen and where are they found?
What are the functions of iron?
Component of the oxygen-carrying proteins in blood and muscle
What factors influence the absorption of iron?
What are the symptoms of iron toxicity? What are the symptoms of iron deficiency?
What are the functions of zinc in the body? What happens if you don’t get enough? What happens if you get too much?
Zinc contributes to hemoglobin
What are the functions of copper in the body? What happens if you don’t get enough?
Critical for iron transport
How is vitamin K involved in blood health?
Supports blood clotting
What are the functions of vitamin C in the body?
Required for the synthesis of collagen
What disease is associated with low vitamin C intake?
Bleeding gums & scurvy
What are the functions of bone in the human body?
Structure/Support:
Metabolic Processes:
What are the 2 types of bone and where are they found?
What factors are associated with a lower peak bone density?
Describe the 3 processes of bone development.
What do osteoblasts and osteoclasts do?
How is bone density assessed?
Bone density is assessed with a DXA/DEXA test
What are the functions of calcium in the body?
99% found in bone
How is blood calcium concentration maintained?
What factors influence the bioavailability of calcium?
How does phosphorus contribute to bone health?
Combines with calcium in hydroxyapatite crystals
What are the functions of magnesium in the body?
Component of bone & helps regulate bone status
What are the functions of fluoride in the body?
Found in teeth and bones
What is fluorosis?
Consuming too much fluoride can increase protein content on teeth enamel
What are the functions of vitamin D in the body?
Vitamin D regulates calcium
What areas of the body are involved in vitamin D synthesis?
What factors influence the synthesis of vitamin D?
Latitude and time of year impact ability to synthesize vit. D from sunlight
What is the vitamin D deficiency disease in children? In adults?
What is osteoporosis?
A condition characterized by low bone mass and deterioration of bone tissue
What factors influence the risk of developing osteoporosis?
Chapter 11
What are the 4 components of physical fitness?
What 3 types of exercise help us achieve the 4 components of fitness?
What are the health benefits of regular physical activity?
Reduces risk for chronic diseases
Define the overload principle.
What is the FITT principle? What does each letter stand for?
How long will stored ATP fuel muscle activity?
Amount of ATP in muscle is limited & can keep muscle active for 1-3 seconds
What is the ATP-CP energy system and how long will it fuel activity?
Uses creatine phosphate to regenerate ATP
Define aerobic and anaerobic.
Define glycolysis.
Breakdown of glucose - yields 2 ATP and 2 pyruvate molecules
How long does the breakdown of carbohydrates fuel activity?
Supports activities lasting 30 seconds to 3 minutes
What type of activity does the aerobic breakdown of fats support?
Aerobic breakdown of fats supports exercise of low intensity and long duration
Are amino acids a major fuel source during activity?
They are NOT major sources of fuel during exercise
Know the basics found in your notes about the following ergogenic aids: anabolic steroids, androstenedione (andro), dehydroepiandrosterone (DHEA), creatine, caffeine, ephedrine, carnitine, chromium.
Define body image.
What is the difference between disordered eating and eating disorders?
What factors contribute to disorders related to body image, eating and exercise?
What is anorexia nervosa? What are the signs and symptoms? What are the health risks associated with anorexia nervosa?
What is bulimia nervosa? What are the signs and symptoms? What are the health risks associated with bulimia nervosa?
What is anorexia athletica?
What 3 clinical conditions are associated with the female athlete triad?
Chapter 14
What is the embryonic stage?
From week 3 to week 8
What are some common teratogens? When is a developing organism most vulnerable to them?
What structure first implants in the uterus?
blastocyst
What is the placenta?
What risks come with a low birth weight baby?
Less than 5.5 lb
When is folate most important and why?
Critical in the first 28 days (neural tube) of development
Which vitamin in excess can cause fetal abnormalities?
Vitamin A.
What happens to the fetus when the mother smokes?
Be familiar with the common nutrition-related concerns of pregnancy covered in the lecture notes.
When should babies be started on semisolid food? And why?
At 4-6 months
Chapter 15
Why may some toddlers benefit from a supplement?
Some have erratic eating behaviors
What can caregivers do to encourage nutritious food choices in children?
What drives growth during adolescence?
Puberty triggers dramatic growth and maturation
What stops skeletal growth during adolescence?
What should caregivers be aware of regarding nutritious food choices during adolescence?
What is the main reason for acne during the teenage years?
Hormonal changes, stress, genetics, hygiene
What are the physiological changes that accompany aging that are discussed in the lecture notes.
Changes in sensory perception:
Changes in GI function:
Change in body composition:
What things can lead to geriatric weight loss?
What are some recommendations to live a longer, healthier life?
Chapter 1
What is nutrition and why is good nutrition important?
Nutrition is the study of how food nourishes the body and influences health. Involves the study of:
Importance:
What are the 6 groups of nutrients? What is the difference between micro- and macronutrients?
Macronutrients: nutrients required in relatively large amounts
Micronutrients: nutrients required in smaller amounts
How many calories per gram do each of the macronutrients provide?
Carbohydrates and proteins: 4 cal/g
Lipids: 9 cal/g
Basically, what do the 3 macronutrients do in the body?
Basic understanding of the DRIs. (Dietary Reference Intakes)
4 values that make up DRIs
What is the AMDR? (Acceptable Macronutrient Distribution Ranges)
Caloric Intakes:
What is the EER? (Estimated Energy Requirement)
Describe the scientific method.
What type of research is often conducted in the field of nutrition?
Epidemiological studies, interventional clinical trials, and randomized clinical trials.
What types of things should you ask yourself when looking at nutrition news?
Who can you trust for reliable information about nutrition?
Registered dietitian
What is nutrigenomics?
What are probiotics? What are prebiotics?
Probiotics: foods and supplements that contain live microorganisms that benefit human health. Ex. yogurt, pepper, fermented food
Prebiotics: non-digestive food ingredients that support the growth and activity of probiotics
What are phytochemicals? And what health benefits do they have?
Chapter 2
What is a healthful diet? (what do each of the terms related to a healthful diet mean)
It is:
What is behind our individual food choices?
What are some things to pay attention to on food labels?
What are some good recommendations from Canada’s Food Guide?
Chapter 3
What are the basic functions of the: nucleus, ribosomes, endoplasmic reticulum, mitochondria.
Describe the structure of the cell membrane.
Define hunger and appetite.
Hunger: physiological drive to eat
Appetite: stimulated by sight, smell, thought of food
Where in the brain is hunger regulated?
Hypothalamus: contain a feeding center and a satiety center
Describe the chemicals involved in us feeling an urge to eat.
How does the amount and type of food play a role in our urge to eat?
What are the main roles of the organs of the GI tract?
Mouth: mechanical digestion (chewing), chemical digestion (salivary amylase)
Esophagus: transports food from the pharynx into the stomach
Stomach: mixes, digests, and stores food
Small Intestine: most digestion and absorption occur in the small intestine
Gallbladder and Pancreas: aide in digestion
Large Intestine: stores food until waste is excreted
Define chemical and mechanical digestion.
Mechanical: physically breaking down food into smaller particles for chemical digestion
Chemical: further degrades the molecular structure of the ingested compounds that can be absorbed by the bloodstream
Describe muscle movement in the GI tract.
Peristalsis: involuntary muscle contractions moving food through the GI tracts
Understand what is happening in the different sections of the GI tract including what the accessory organs/structures do.
Mouth:
Esophagus:
Stomach:
Gallbladder:
Pancreas:
Small Intestine:
Large Intestine:
How do hormones, enzymes and bile aid digestion?
They break down sugars, fats, and starches into smaller components
Hormones:
Insulin/Glucagon: maintain blood glucose levels
Ghrelin: hunger hormone produced during an empty stomach
CCK: produced by small intestine (satiety)
Leptin: produced by adipose cells (satiety)
Gastrin: stimulate acidic gastric juices
Enzymes:
Salivary amylase: digest CHO
Gastric lipase: digest fat
Bile: emulsifies fat
Describe the 4 methods by which nutrients are absorbed.
What nutrients enter the blood after absorption and which enter the lymph?
Blood:
Lymph:
What functions do the GI flora perform?
GI Flora: largest constituents of the human microbiome (live in large intestine)
Basically, how does the enteric nervous system function?
Describe the common digestive disorders described in the lecture notes.
Heartburn/Acid Reflux:
Ulcers:
Cyclic Vomiting Syndrome
Diarrhea
Constipation
Irritable Bowel Syndrome
Cancer
Lactose intolerance
Allergies
Celiac disease
Chapter 4
What is a healthful body weight?
What is BMI?
Body Mass Index
What are the limitations of using BMI and what groups of people shouldn’t use BMI to determine health?
What are the differences between visceral fat and subcutaneous fat and what are the links to health risks for these 2 types?
Visceral fat is the adipose surrounding internal organs and subcutaneous fat is the adipose CT within the subcutaneous layer
Health risks: heart disease, type 2 diabetes, hypertension
How can percentage of body fat be measured?
Advantages/disadvantages of the methods.
What is TEE?
Total Energy Expenditure
What is BMR? What factors affect your BMR?
Basal Metabolic Rate
Increase BMR:
Decrease BMR:
What is TEF? Which macronutrients have the highest TEF?
Thermic Effect of Food (TEF)
What factors affect body weight? Describe the theories
described in the lecture notes to explain genetics and body weight.
What are some metabolic factors that influence weight loss/gain?
What are some things that increase satiety and decrease food intake? What are some things that increase food intake?
Increase Satiety:
Increase food intake:
What are some red flags for diet hype?
What strategies can you follow when designing your own plan to lose weight in a healthful manner?
What are some mindful eating tips?
How can you gain weight in a healthy manner?
Do protein and amino acid supplements increase muscle mass?
No!
What does increase muscle mass:
Define obesity.
Must have 3+ of the following:
What are some complications of obesity?
Why does obesity occur?
Chapter 5
What are the 3 most common monosaccharides and list the 3 most common disaccharides found in food?
Monosaccharides
Disaccharides
What is starch? What is glycogen?
Define and give examples of soluble and insoluble fiber.
Soluble fiber
Insoluble fiber
Define ketones. Define ketoacidosis.
Ketones:
Ketoacidosis:
Why is fiber so important to our health?
How are carbohydrates digested and absorbed?
Understand how hormones regulate blood glucose.
Why is fructose different from glucose when it comes to absorption?
Define glycemic index.
Foods with a low glycemic index:
How much fiber should men and women consume each day?
Women: 25 grams/day
Men: 38 grams/day
*14 grams for every 1000 kcal in the diet
What are the 3 parts of a grain and what do each of the parts contain?
Understand the differences between type 1 and type 2 diabetes.
Diabetes: inability to regulate blood glucose levels & high blood glucose becomes chronic
Type 1:
Type 2:
How can you reduce your risk of developing type 2 diabetes?
Chapter 6
Know the basic structure and function of triglycerides, phospholipids and sterols.
How are triglycerides (specifically the fatty acid part) classified?
What are SFAs, MUFAs and PUFAs?
Which fats are solid at room temperature? Which fats are liquid at room temperature?
What is hydrogenation?
What are the 2 essential fatty acids? Where do we find them in foods? What do they do in the human body?
What are the functions of fats?
How are fats digested?
How are fats absorbed?
How are fats transported?
Chylomicrons
How are fats used in body cells?
What is the AMDR for fat?
What are some healthful recommendations regarding fats in our diet?
What is atherosclerosis? What causes it and how does it impact health?
What are the modifiable risk factors for CVD?
What are the differences between our blood lipids?
How can we improve our blood lipids?
Chapter 7
What are the building blocks of proteins?
Long chains of amino acids joined together by peptide bonds
What makes amino acids different from each other?
Side chain
What is the difference between essential and nonessential amino acids?
What is transamination?
The transfer of amino acid groups
How are proteins made?
What is protein turnover?
What are the 4 levels of protein structure?
What is denaturation? What can cause it?
What is the difference between an incomplete and a complete protein? What types of foods do we find each of them in?
Define mutual supplementation and complementary proteins.
Why do we need proteins? What do they do in the human body?
How are proteins digested?
How are proteins absorbed?
Which groups need more protein in their diet?
What happens if you eat too much protein?
What happens if you don’t get enough protein in your diet?
Why do some people adopt a vegetarian diet?
What are some challenges of a vegetarian diet?
Know the general characteristics of fat-soluble vitamins, water-soluble vitamins, and minerals.
Why is supplementation of micronutrients controversial?
Chapter 8
Where are fluids found in the human body?
How do lean tissue and adipose tissue differ with respect to fluid content?
How does age influence fluid content of the body?
What is a solvent? What is a solute?
How does blood volume influence blood pressure?
How does fluid help maintain body temperature?
What types of fluids are protective in the human body?
How does water help maintain acid-base balance?
What is osmosis?
Which electrolytes allow nerve cells to respond to stimuli?
Which electrolyte is the signal for our muscles to contract?
Where in the brain is the thirst mechanism controlled? What will stimulate the thirst mechanism?
What does ADH do?
Regulation of Water Balance: ADH acts on the kidneys to increase water reabsorption. It does this by making the kidney tubules more permeable to water, allowing more water to be reabsorbed back into the bloodstream. This helps to conserve water and prevent dehydration when the body's fluid levels are low or when blood osmolarity is high.
Maintenance of Blood Pressure: ADH also has vasoconstrictive effects, meaning it causes blood vessels to constrict. This action helps to increase blood pressure by narrowing the diameter of blood vessels, which leads to increased peripheral vascular resistance.
Urine Concentration: By increasing water reabsorption in the kidneys, ADH helps to concentrate urine, reducing the volume of urine produced. This is particularly important in situations where the body needs to conserve water, such as during dehydration.
Thirst Regulation: ADH can also stimulate thirst by acting on the hypothalamus, which helps to encourage fluid intake and maintain hydration.
How is water lost and gained?
What are the functions of sodium in the body?
What is hypernatremia, when can it occur, and what does it result in?
What is hyponatremia and when can it occur?
What are the functions of potassium in the body?
What is hyperkalemia, when can it occur, and what does it result in?
What is hypokalemia, when can it occur, and what does it result in?
What are the functions of phosphorous?
When can high blood phosphorus occur? What are the symptoms?
Describe heat cramps, heat exhaustion, and heat stroke.
Heat Cramps
• Painful muscle cramps
• Usually in the abdomen, arms, or legs
• Develop during vigorous activity sessions in the heat
• Spasms can last seconds or minutes
• Important to stop activity immediately, cool down and rest
• Cramps may signal a more serious problem
Heat Exhaustion
• Typically occurs from vigorous activity in heat
• May develop after several days in high heat when fluids are inadequate
• Symptoms include:
◦ cramps, weakness, vomiting, dizziness, & elevated blood pressure & pulse
◦ must be treated promptly & aggressively to prevent heat stroke from developing
Heat Stroke
How might moderate alcohol consumption be beneficial?
Where do we absorb alcohol?
Which enzyme metabolizes alcohol?
Alcohol dehydrogenase
How quickly do we metabolize one standard drink?
1 and ½ to 2 hours
What is the effect of alcohol on the brain?
How can alcohol be harmful?
Describe the 3 stages of reduced liver function.
What is FASD?
Fetal alcohol spectrum disorders
Chapter 9
What is a coenzyme?
Molecules that combine with an enzyme to activate it
For the following micronutrients please know their functions in the body, what happens if a person is deficient in the micronutrient and what happens if you take too much.
Thiamin -
Riboflavin -
Niacin -
Vitamin B6 -
Vitamin B12 –
Pantothenic Acid -
Biotin -
Iodine -
Chromium -
Manganese -
Sulfur -
What is oxidation?
Results in the formation of free radicals, stable atom loses an e-
What are free radicals? How are they formed and what damage can they do in the body?
How do antioxidants work?
Stabilize free radicals or oppose oxidation
For the following micronutrients please know their functions in the body, what happens if a person is deficient in the micronutrient and what happens if you take too much.
Vitamin E -
Vitamin C -
Selenium -
Beta-carotene -
Vitamin A -
Know the basic process of how Vitamin A is involved in vision.
Enables our eyes to react to changes in brightness of light
Know the 3 stages of cancer development.
What are the nonmodifiable risk factors that influence cancer risk?
What are the modifiable risk factors that influence cancer risk?
What can we do to reduce our risk of cancer?
Chapter 10
What are the various components of blood?
Which molecules carry oxygen and where are they found?
What are the functions of iron?
Component of the oxygen-carrying proteins in blood and muscle
What factors influence the absorption of iron?
What are the symptoms of iron toxicity? What are the symptoms of iron deficiency?
What are the functions of zinc in the body? What happens if you don’t get enough? What happens if you get too much?
Zinc contributes to hemoglobin
What are the functions of copper in the body? What happens if you don’t get enough?
Critical for iron transport
How is vitamin K involved in blood health?
Supports blood clotting
What are the functions of vitamin C in the body?
Required for the synthesis of collagen
What disease is associated with low vitamin C intake?
Bleeding gums & scurvy
What are the functions of bone in the human body?
Structure/Support:
Metabolic Processes:
What are the 2 types of bone and where are they found?
What factors are associated with a lower peak bone density?
Describe the 3 processes of bone development.
What do osteoblasts and osteoclasts do?
How is bone density assessed?
Bone density is assessed with a DXA/DEXA test
What are the functions of calcium in the body?
99% found in bone
How is blood calcium concentration maintained?
What factors influence the bioavailability of calcium?
How does phosphorus contribute to bone health?
Combines with calcium in hydroxyapatite crystals
What are the functions of magnesium in the body?
Component of bone & helps regulate bone status
What are the functions of fluoride in the body?
Found in teeth and bones
What is fluorosis?
Consuming too much fluoride can increase protein content on teeth enamel
What are the functions of vitamin D in the body?
Vitamin D regulates calcium
What areas of the body are involved in vitamin D synthesis?
What factors influence the synthesis of vitamin D?
Latitude and time of year impact ability to synthesize vit. D from sunlight
What is the vitamin D deficiency disease in children? In adults?
What is osteoporosis?
A condition characterized by low bone mass and deterioration of bone tissue
What factors influence the risk of developing osteoporosis?
Chapter 11
What are the 4 components of physical fitness?
What 3 types of exercise help us achieve the 4 components of fitness?
What are the health benefits of regular physical activity?
Reduces risk for chronic diseases
Define the overload principle.
What is the FITT principle? What does each letter stand for?
How long will stored ATP fuel muscle activity?
Amount of ATP in muscle is limited & can keep muscle active for 1-3 seconds
What is the ATP-CP energy system and how long will it fuel activity?
Uses creatine phosphate to regenerate ATP
Define aerobic and anaerobic.
Define glycolysis.
Breakdown of glucose - yields 2 ATP and 2 pyruvate molecules
How long does the breakdown of carbohydrates fuel activity?
Supports activities lasting 30 seconds to 3 minutes
What type of activity does the aerobic breakdown of fats support?
Aerobic breakdown of fats supports exercise of low intensity and long duration
Are amino acids a major fuel source during activity?
They are NOT major sources of fuel during exercise
Know the basics found in your notes about the following ergogenic aids: anabolic steroids, androstenedione (andro), dehydroepiandrosterone (DHEA), creatine, caffeine, ephedrine, carnitine, chromium.
Define body image.
What is the difference between disordered eating and eating disorders?
What factors contribute to disorders related to body image, eating and exercise?
What is anorexia nervosa? What are the signs and symptoms? What are the health risks associated with anorexia nervosa?
What is bulimia nervosa? What are the signs and symptoms? What are the health risks associated with bulimia nervosa?
What is anorexia athletica?
What 3 clinical conditions are associated with the female athlete triad?
Chapter 14
What is the embryonic stage?
From week 3 to week 8
What are some common teratogens? When is a developing organism most vulnerable to them?
What structure first implants in the uterus?
blastocyst
What is the placenta?
What risks come with a low birth weight baby?
Less than 5.5 lb
When is folate most important and why?
Critical in the first 28 days (neural tube) of development
Which vitamin in excess can cause fetal abnormalities?
Vitamin A.
What happens to the fetus when the mother smokes?
Be familiar with the common nutrition-related concerns of pregnancy covered in the lecture notes.
When should babies be started on semisolid food? And why?
At 4-6 months
Chapter 15
Why may some toddlers benefit from a supplement?
Some have erratic eating behaviors
What can caregivers do to encourage nutritious food choices in children?
What drives growth during adolescence?
Puberty triggers dramatic growth and maturation
What stops skeletal growth during adolescence?
What should caregivers be aware of regarding nutritious food choices during adolescence?
What is the main reason for acne during the teenage years?
Hormonal changes, stress, genetics, hygiene
What are the physiological changes that accompany aging that are discussed in the lecture notes.
Changes in sensory perception:
Changes in GI function:
Change in body composition:
What things can lead to geriatric weight loss?
What are some recommendations to live a longer, healthier life?