Ch. 3 Foundations of Wellness SG

found in large quantities in fruits and vegetables

g

Use weight lifting, a 200-meter run by a trained runner, and a marathon as examples to discuss the three energy production mechanisms of the human body.

64. Use weight lifting, a 200-meter run by a trained runner, and a marathon as examples to discuss the three energy production mechanisms of the human body. ANSWER: The energy derived from food is not used directly by the cells. It is first transformed into adenosine triphosphate (ATP). The subsequent breakdown of this compound provides the energy used by all energy-requiring processes of the body. ATP must be recycled continually to sustain life and work. ATP can be resynthesized in three ways: 1. ATP-CP system. Weight lifting is an all-out activity and uses the ATP-CP system. The body stores small amounts of ATP and creatine phosphate (CP). The amount of stored ATP provides energy for just 1 or 2 seconds. During brief all-out efforts, ATP is resynthesized from CP, another high-energy phosphate compound. This is the ATP-CP, or phosphagen, system. Depending on the amount of physical training, the concentration of CP stored in cells is sufficient to allow maximum exertion for up to 10 seconds. Once the CP stores are depleted, the person is forced to slow down or rest to allow ATP to form through anaerobic and aerobic pathways. 2. Anaerobic or lactic acid system. A 200-meter run by a trained runner is a maximal-intensity exercise that is sustained for 10 to 180 seconds. In this situation, ATP is replenished from the breakdown of glucose through a series of chemical reactions that do not require oxygen (hence "anaerobic"). In the process, though, lactic acid is produced. As lactic acid accumulates, it leads to muscular fatigue. Because of the accumulation of lactic acid with high-intensity exercise, the formation of ATP during anaerobic activities is limited to about three minutes. A recovery period is necessary to allow for the removal of lactic acid. Formation of ATP through the anaerobic system requires glucose (carbohydrates). 3. Aerobic system. A marathon is a long-distance run. The production of energy during slow-sustained exercise is derived primarily through aerobic metabolism. Glucose (carbohydrates), fatty acids (fat), and oxygen (hence "aerobic") are required to form ATP using this process; and under steady-state exercise conditions, lactic acid accumulation is minimal. Because oxygen is required, a person's capacity to utilize oxygen is crucial for successful athletic performance in aerobic events. The higher one's maximal oxygen uptake (VO2max), the greater one's capacity to generate ATP through the aerobic system—and the better the athletic performance in long-distance events.

Discuss why food crops are genetically engineered and summarize the public debate that has arisen about the safety of genetically modified organisms (GMOs).

Crops are genetically modified to make them better resist disease and extreme environmental conditions (e.g., heat and frost), require fewer fertilizers and pesticides, last longer, and improve their nutrient content and taste. GMOs could help save billions of dollars by producing more crops and helping feed the hungry in developing countries around the world. Concern over the safety of genetically engineered foods has led to heated public debates in Europe and, to a lesser extent, in the United States. The concern is that genetic modifications create "transgenic" organisms that have not previously existed and that have potentially unpredictable effects on the environment and on humans. Also, there is some concern that genetically engineered foods may cause illness or allergies in humans and that cross-pollination may destroy other plants or create "superweeds" with herbicide-resistant genes. Some researchers believe that genetically engineered crops have increased usage of harmful herbicides, causing an overall negative impact on the environment.

Good nutrition means that a person's diet ____. a. supplies all the essential nutrients b. has enough fruits and vegetables c. has enough vitamins and protein d. supplies a sufficient amount of energy e. has more calories from grain than sugar

Crops are genetically modified to make them better resist disease and extreme environmental conditions (e.g., heat and frost), require fewer fertilizers and pesticides, last longer, and improve their nutrient content and taste. GMOs could help save billions of dollars by producing more crops and helping feed the hungry in developing countries around the world. Concern over the safety of genetically engineered foods has led to heated public debates in Europe and, to a lesser extent, in the United States. The concern is that genetic modifications create "transgenic" organisms that have not previously existed and that have potentially unpredictable effects on the environment and on humans. Also, there is some concern that genetically engineered foods may cause illness or allergies in humans and that cross-pollination may destroy other plants or create "superweeds" with herbicide-resistant genes. Some researchers believe that genetically engineered crops have increased usage of harmful herbicides, causing an overall negative impact on the environment.

Which segments of the U.S. population are at risk for iron deficiency and what can be done to combat this diet-related health problem?

Inadequate iron intake is often seen in children, teenagers, women of childbearing age, and endurance athletes. If iron absorption does not compensate for losses or if dietary intake is low, iron deficiency develops. As many as half of American women have an iron deficiency. Over time, excessive depletion of iron stores in the body leads to iron-deficiency anemia, a condition in which the concentration of hemoglobin in the red blood cells is lower than it should be. Physically active individuals, in particular women, have a greater than average need for iron. Heavy training creates a demand for iron that is higher than the recommended intake because small amounts of iron are lost through sweat, urine, and stools. Mechanical trauma, caused by the pounding of the feet on the pavement during extensive jogging, may also lead to destruction of iron-containing red blood cells. A large percentage of female endurance athletes are reported to have iron deficiency. In most cases, people can get enough iron by eating more iron-rich foods such as beans, peas, green leafy vegetables, enriched grain products, egg yolk, fish, and lean meats. If you are iron-deficient, however, be aware that calcium interferes with iron absorption. Thus, try not to include dietary sources of calcium with your main iron-rich meal. This is particularly critical in young menstruating women who need the iron.

Discuss the concept of proper nutrition and its relationship to health and well-being

Proper nutrition is essential to overall health and wellness. Good nutrition means that a person's diet supplies all the essential nutrients for healthy body functioning, including normal tissue growth, repair, and maintenance. The diet should also provide enough substrates to produce the energy necessary for work, physical activity, and relaxation. Nutrients should be obtained from a wide variety of sources. Too much or too little of any nutrient can precipitate serious health problems. Diseases of dietary excess and imbalance are among the leading causes of death in many developed countries throughout the world, including the United States. A diet high in saturated fat and cholesterol increases the risk for diseases of the cardiovascular system, including atherosclerosis, coronary heart disease (CHD), and strokes. In sodium-sensitive individuals, high salt intake has been linked to high blood pressure. Up to 50 percent of all cancers may be diet related. Obesity, diabetes, and osteoporosis also have been associated with faulty nutrition.

Summarize the components of the Mediterranean diet and discuss its health benefits, real or exaggerated

The Mediterranean diet focuses on minimally processed (whole) foods. It features an abundance of fresh fruits and vegetables, olive oil, whole grains, and legumes; includes, in moderation, fish, red wine, nuts, and dairy products (mostly yogurt and cheese); and limits sweets, refined carbohydrates, sodium, and red and processed meats. Although it is a semi-vegetarian diet, up to 40 percent of the total daily caloric intake may come from fat—mostly monounsaturated fat from olive oil. Moderate intake of red wine is included with meals. More than a "diet," the Mediterranean diet is a dietary pattern that has existed for centuries. According to the largest and most comprehensive observational study on this dietary pattern, the health benefits and decreased mortality are not linked to any specific component of the diet (such as olive oil or red wine) but are achieved through the interaction of all the components of the pattern. Those who adhere most closely to the dietary pattern have a lower incidence of heart disease (33 percent) and deaths from cancer (24 percent). Another study involving more than 120,000 men and women reported an increase in life expectancy of 15.1 and 8.4 years in women and men respectively who followed a combined healthy lifestyle approach: (1) regular physical activity, (2) eating a Mediterranean diet, (3) not smoking, and (4) maintaining healthy body weight. The Mediterranean diet has also been linked to lower risk for metabolic syndrome and stroke, improved brain health and cognitive function, and lower risk for Alzheimer's disease. Although most people in the United States focus on the olive oil component of the diet, olive oil is used mainly as a means to increase consumption of vegetables because vegetables sautéed in oil taste better than steamed vegetables.

23. What lipoprotein level is associated with a lower risk for coronary heart disease? a. high LDL b. low HDL c. high VLDL d. high HDL e. moderate LDL

a

39. A food that offers specific health benefits beyond those supplied by the traditional nutrients it contains is called a ____ food. a. high-fiber b. fortified c. functional d. transgenic e. super

a

45. During weight lifting, which system provides the necessary energy? a. aerobic b. ATP-CP c. lactic acid d. anaerobic e. folic acid

a

Creatine supplementation is popular among bodybuilders.

a

Each gram of fat provides ____ calories, which are more than twice the calories of a gram of carbohydrate or protein. a. 17 b. 15 c. 13 d. 11 e. 9

a

Excess glucose in the blood is converted to fat and stored in adipose tissue.

a

In humans, phytonutrients seem to have a powerful ability to ____. a. protect the skin from the powerful sunlight b. block the formation of cancerous tumors c. supply sufficient amounts of vitamins d. provide energy for normal body function e. provide a balanced distribution of essential amino acids

a

Increased fiber intake decreases the risk for coronary heart disease.

a

Nutritionists use a variety of nutrient standards, the most widely known of which is the Recommended Dietary Allowance (RDA).

a

One of every two women and up to one in four men over age 50 will have an osteoporotic-related fracture at some point in their lives.

a

Organic foods are produced ____. a. with no other fertilizer besides human waste b. with or without GMOs c. in greenhouses or terrariums d. under strict government regulations e. without specific government regulations

a

Studies have shown that vitamin C may offer benefits against heart disease, cancer, and cataracts.

a

One drawback of eating nuts is that they are ____. a. high in saturated fat b. low in HDL cholesterol c. lacking in minerals d. high in calories e. lacking in vitamins

b

The benefits of soy lie in its high protein content and plant chemicals, known as ____, which act as antioxidants and are thought to protect against estrogen-related cancers. a. lignans b. carotenoids c. phospholipids d. glutamines e. isoflavones

a

The regulatory nutrients include ____. a. meat and dairy products b. sugars and soluble fiber c. starches and dietary fiber d. minerals and water e. protein and carbohydrates

a

Which element can be added to monounsaturated and polyunsaturated fats to increase shelf life? a. iron b. calcium c. hydrogen d. nitrogen e. magnesium

a

Which function does soluble fiber serve? a. binds water in the digestive tract b. creates a bulkier stool c. lowers blood cholesterol d. improves the texture of food e. raises blood sugar

a

end product of anaerobic glycolysis

a

. The "porous bones" of osteoporosis are caused by a lack of ____. a. fats b. simple sugars c. minerals d. physical activity e. creatine

b

22. Which function applies to lipoproteins? a. transport fats in the blood b. store glucose in the muscles c. cushion joints and organs d. maintain energy balance e. restore glycogen levels

b

About ____ of all restaurant meals are purchased at drive-throughs. a. one-half b. one-third c. one-fourth d. one-fifth e. one-sixth

b

Fruits and vegetables are the sole source of____. a. glycogen b. probiotics c. sterols d. creatine e. phytonutrients

b

On a given day, nearly half of the people in the United States eat no meat and almost one fourth eat no vegetables.

b

Postmenopausal women are more susceptible to osteoporosis due to ____. a. loss of calcium b. lack of protein c. loss of estrogen d. lack of polysaccharides e. loss of balance

b

The Dietary Guidelines established at the federal level are intended for healthy people age 10 and older

b

The body stores enough ATP to provide energy for 10 seconds.

b

The latest research indicates that the use of multivitamin supplements has ____. a. little or no long-lasting health benefits b. short-term health benefits against seasonal allergies c. decreased in popularity in the U.S. d. long-term health benefits in lowering cancer risks e. considerable risk for postmenopausal women

b

Vegetarians, especially vegans, should be aware of which nutrition concern? a. vitamin A deficiency b. protein deficiency c. low HDL d. low blood sugar e. high LDL

b

Vitamins, minerals, and water are the fuel nutrients for the body.

b

Which group of vegetarians includes egg and milk products but no other animal foods in their diet? a. ovolactovegetarians b. semivegetarians c. lactovegetarians d. ovovegetarians e. vegans

b

Which nutrient is the body's most concentrated energy source? a. fat b. protein c. vitamin d. carbohydrate e. lipoprotein

b

Athletes engaged in strength training and body building should ____. a. obtain at least 30 percent of total daily caloric intake from protein b. consume at least 10 capsules of amino acids four times per day for a month c. have a prolonged loading phase of creatine supplementation d. eat a balanced diet with a large variety of nutrients from all food groups e. adopt a Mediterranean diet

c

Depending on skin tone and the sun intensity, about 15 minutes of unprotected sun exposure generates between 2,000 and 5,000 IU of ____. a. vitamin A b. vitamin D c. beta-carotene d. selenium e. vitamin E

c

Iron is a key element of which blood component? a. hemoglobin b. triglycerides c. LDL cholesterol d. antioxidants e. HDL cholesterol

c

LDL, HDL, and VLDL

c

Most of the ATP required for a 200-meter run by a trained runner comes from the ____ system. a. hyponatremic b. ATP-CP c. lactic acid d. aerobic e. folic acid

c

The American Journal of Clinical Nutrition has associated high intakes of high trans fatty acids with an increased risk of ____. a. general malaise b. all-cause mortality c. low-grade body inflammation d. osteoporosis e. extreme peristalsis

c

The Dietary Guidelines for Americans 2010 call for increased consumption of whole grains and decreased intake of ____. a. minerals b. probiotics c. sodium d. seafood e. lean protein

c

Which insoluble fibers are found in vegetables and fruit? a. Pectins b. cellulose fibers c. Gums d. hemicellulose fibers e. Mucilages

c

prevent oxygen from combining with other substances to form harmful compounds

c

Complete proteins contain all the essential amino acids and are typically ____. a. devoid of enzymes b. of plant origin c. stored in the body as adipose tissue d. high in HDL e. of animal origin

d

During prolonged exercise, glycogen is broken down into ____, which then is readily available to the muscles for energy production a. glucose b. lactose c. mucilage d. cellulose e. folate

d

For most meals, the MyPlate guidelines suggest that ____ of the plate should be taken up by fruits, vegetables, and grains. a. two-thirds b. three-quarters c. one-half d. one-half e. four-fifths

d

The three factors most critical to health, longevity, and quality of life are proper nutrition, a sound exercise program, and ____. a. mental and emotional health b. germ-free environments c. quitting (or never starting) smoking d. support of family and friends e. spiritual sustenance

d

What ingredients raise yogurt to the level of a "super food"? a. phytonutrients b. probiotics c. isoflavones d. advanced glycation end products e. soybeans

d

Which compounds are found in processed, high-fat foods that are cooked in dry heat or at high temperatures? a. advanced glycation end products b. phytonutrients c. sterols d. lipoproteins e. oxygen free radicals

d

Which standard refers to the amount of a nutrient that is estimated to meet the nutrient requirement of half the healthy people in specific age and gender groups? a. Estimated Average Requirement b. Recommended Dietary Allowance c. Adequate Intake d. Dietary Reference Intake e. Estimated Energy Requirement

d

Which substance occurs naturally in fruits and honey and is converted to glucose in the body? a. fructose b. galactose c. lactose d. starch e. glycogen

d

attack and damage proteins and lipids during metabolism

d

Probiotics are ____ credited with rebalancing naturally present intestinal bacteria. a. cultures b. phytonutrients c. antioxidants d. microbes e. sterols

e

Which function is associated with minerals? a. transport fats in the blood b. regulate muscular and nervous tissue impulses c. rebalance intestinal bacteria d. decrease the risk of diabetes e. block formation of tumors

e

Which product is a good example of a whole-grain food? a. bleached flour b. degermed cornmeal c. white rice d. brown rice e. white bread

e

Which standard refers to the daily amount of a nutrient that is considered adequate to meet the known nutrient needs of nearly all healthy people in the United States? a. Estimated Average Requirement b. Recommended Dietary Allowance c. Adequate Intake d. Dietary Reference Intake e. Daily Value

e

provide energy, regulate metabolism, and help with growth and repair of body tissues

e

derived fats

f

ten times the RDA or more for most vitamins

h

bacteria that help break down food

i

substances acted on by an enzyme

j