Exam #2 (Chapters 10,11,12,13)

complex carbohydrates (polysaccharides)

Starches- grains, cereals, and vegetables Fiber- "bulk" or "roughage"

fibrillation

a sporadic, quivering pattern of heartbeat that results in extreme inefficiency in moving blood through the cardiovascular system. If untreated, can be fatal

fat-soluble

absorbed through intestinal tract with the help of fats (A, D, E, K) - tend to store in the body - toxic levels can accumulate with regular consumption in excess of upper limits

EMR (exercise metabolic rate)

accounts for the remaining caloric expenditures

type 1 diabetes

an immune disorder individual's own immune system attacks and destroys the insulin-making cells in the pancreas Predisposition inherited; something in environment triggers it Risk increases with European ancestry, a genetic predisposition, and an environmental "insult" such as a viral infection Daily insulin injections required for survival

polyunsaturated fatty acids (PUFAs)

include corn, sunflower, and sunflower oils omega-3 fatty acid, found in many types of fish omega-6 fatty acids, found in corn, soybean, and cottonseed oil

RMR (resting metabolic rate)

includes BMR plus additional energy expended through daily sedentary activities

minerals

inorganic, indestructible elements that aid the body

cardiorespiratory fitness

is an exercise that requires oxygen to make energy for prolonged activity

negative body image

is either a distorted perception of your shape or feelings of discomfort, shame, or anxiety about your body

BMR (basal metabolic rate)

is the minimum rate at which the body uses energy when at complete rest (~1200-1800 cal/day)

positive body image

true perception of your appearance; a celebration of being unique

benign

tumors are harmless and consist of ordinary-looking cells enclosed in a fibrous shell or capsule that prevents them from spreading

malignant

tumors are not enclosed in a shell and can spread to other organs in a process called metastasis. Malignant cells disrupt RNA and DNA, producing mutant cells

eating disorder

a psychiatric disorder characterized by severe disturbances in body image and eating behaviors

water (macro)

- Dehydration can cause serious problems within hours, and death within a few days - Too much water, hyponatremia, is also a serious health risk characterized by low sodium levels The body consists of 50-70% water by weight Water is obtained through foods and beverages that are consumed

advice for healthy eating

- Follow a healthy eating pattern across the lifespan. Including: - Variety of vegetables of different types and colors, plus legumes. - Fruits, especially whole fruits. - Grains, at least half of which are whole grains - Fat free or low fat dairy choices - A variety of lean protein foods. Nuts, seeds, legumes and lean meat sources - Oils (focus on monounsaturated)

how can you help someone with disordered eating?

- Learn about the disorder - Be honest - Be caring, but firm - Know the difference between facts and myths - Recognize that eating disorders are more than the eating pattern - Be a good role model

proteins

- Used to repair bone, muscle, skin and blood cells, and are key elements of antibodies - Help transport iron, oxygen, and nutrients to all body cells Structure and sources of proteins - Amino acids are the building blocks of proteins (20) -9 are essential because they must be obtained from food - 11 can be produced by the body

skill-realted components of fitness

- agility - balance - coordination - power - speed - reaction time

carbohydrates

- supply energy needed to sustain normal daily activity. They are metabolized faster and more efficiently than is protein - converted into glucose - play an important role in the functioning of the internal organs, the nervous system, and muscles and are the best fuel for endurance athletes

arrhythmias

An irregularity in heart rhythm that occurs when the electrical impulses in the heart that coordinate heartbeat don't work properly Often described as heart fluttering or racing

fats AMDR =

20-35% of total calories

how much fiber should you intake

25 grams per day for women 38 grams per day for men

modifiable risk to prevent CVD

Avoid tobacco Reduce saturated fat from high-fat meals and dairy to 10% of the daily diet Eat a heart healthy diet; reduce sodium, increase fiber and plant sterols Maintain a healthy weight Exercise regularly Control diabetes Control blood pressure Manage stress and get more sleep

binge eating disorder

Affected individuals gorge, but do not take excessive measures to lose the weight gained, so they may be clinically obese

ADMR for carbohydrates =

45-65% of calories

metabolic syndrome

A group of metabolic conditions occurring together that increases a person's risk of heart disease, stroke, and diabetes

muscular endurance

A muscle's ability to exert force repeatedly without fatiguing, or the ability to sustain a muscular contraction for a length of time

muscle dysmorphia

Body image disturbance and exercise disorder that usually affects males Man believes that his body is insufficiently lean or muscular (that he looks "puny_ Behaviors: comparing self unfavorably to others, frequently checking one's appearance in the mirror, and camouflaging one's appearance Likely to use anabolic steroids and dietary supplements

modifiable risk factors of type 2

Body weight/BMI of 25 or greater Abdominal obesity Inadequate sleep Levels of physical activity Level of stress Dietary choices Chronic high inflammation levels Prediabetes

congestive heart failure

Cardiomyopathy occurs when the heart muscle is damaged or overworked and lacks the strength to keep blood circulating normally through the body Blood and fluids back up into the lungs and other body tissues Fluid accumulation often occurs in the feet, ankles, and legs, and is accompanied by shortness of breath and tiredness Can be fatal if untreated An abnormal cardiovascular condition that reflects impaired cardiac pumping and blood flow;pooling blood leads to congestion in body tissues

anorexia athletic

Characterized not by a desire to exercise but a compulsion to do so A person may struggle with guilt and anxiety if he or she doesn't work out Injuries to joints, tendons, ligaments, cartilage, broken bones, and stress on the heart occur People with this disorder are often plagued by anxiety and/or depression

agnia pectroids

Chest pain occurring as a result of reduced oxygen flow to the heart; an indicator of underlying heart disease Occurs when there is not enough oxygen to supply the heart muscle, resulting in chest pain or pressure

atherosclerosis

Condition where deposits of fatty substances (plaque) accumulate in the inner lining of the artery, type of arteriosclerosis, where fatty substances

DRIs

Daily Reference Intakes

body composition

Describe the relative proportions of fat and lean (muscle, bone, water, organs) tissues in the body

Diabetes Can Have Severe Complications

Diabetic coma Cardiovascular disease Kidney disease Amputations Eye disease and blindness Infectious diseases Tooth and gum disease Diabetic neuropathy

body dysmorphic disorder (BDD)

Distorted view of shape, size, weight, muscle tone, complexion, etc. Obsessively concerned with appearance Impair social or occupational functioning Contributing factors Anxiety disorder of OCD Depression

simple carbohydrates

Glucose (monosaccharide)- most common form Fructose (monosaccharide) - fruit sugar Sucrose (disaccharide)- granulated table sugar Lactose (disaccharide)- milk sugar Maltose (Disaccharide)- malt sugar

coronary heart disease

Greatest killer, causing nearly 1 in every 7 deaths in the US Causes a blockage of normal blood supply to an area of the heart Brought on by blood clot in coronary artery or atherorscientroic narrowing that blocks in artery When blood does not flow readily, there is a decrease in corresponding oxygen flow Myocardial infarction (MI)-heart attack

peripheral artery disease (PAD)

Higher risk if smoke or have diabetes, high cholesterol or high blood pressure Asymptomatic, or may have pain and aching in legs, calves, or feet upon walking or exercising that irs relieved by rest Plaque buildup in arteries occurs in the upper or lower extremities and causes narrowing or complete blockage. Leading cause of disability in people over age of 50

blood pressure

Hypertension Measures how hard blood pushes against the walls of vessels as your heart

non modifiable risk factors of type 2

Increased age Certain ethnicities Family history/genetics

bulimia nervosa

Individuals binge on huge amounts of food then engage in purging, vomiting, taking laxatives, or exercising excessively to lose consumed calories May fall within normal weight or they may be overweight

cervical and endometrial (uterine) cancer

Infection with HPV is a primary cause of this cancer Uterine cancer develops in the endometrium (lining) or cervix (base) of the uterus Symptoms: bleeding outside normal period or after menopause, persistent unusual vaginal discharge Screening: regular pap tests crucial for early detection; HPV test Risk factord: early onset of intercourse; having multiple partners, unprotected sex, infection with HPV Prevention: HPV vaccine

fat (lipids) functions

Maintain healthy skin Insulate body organs Maintain body temperature Promote healthy Carry fat-soluble vitamins A, D, E, and K Supply a concentrated form of energy Fat plays a vital role in our bodies

prostate cancer

Most frequently diagnosed cancer in males (excluding skin cancer). Most cases diagnosed early, so survival rate is nearly 90% for most Symptoms: weak or interrupted urine flow; difficulty starting or stopping urination, urge to urinate frequently; blood in urine or pain in low back, pelvis, or things. Most men do not have symptoms in early stages Screening: blood test called prostate specific antigen (PSA) test Risk Factors: age, race, and family history Prevention: eat more fruit and vegetables, maintain a healthy weight, don't smoke

stroke (aka cerebrovascular accident)

Occurs when blood supply to the brain is interrupted. Oxygen deprivation kills brain cells. This condition can kill in minutes

pancreatic cancer

One of the deadliest cancers. Most patients die within a year of dianoises. Only 8% survive 5 years Risk factors: tobacco use appears to be a key risk factors, along with obesity, consumption of high levels of red meat, a high-fat diet and history of pancreatitis Symptoms: few early symptoms, and no reliable test in its early stages By the time it is diagnosed,it is too far advanced to treat

other specified feeding or eating disorder (OSFED)

Patterns of eating disorder that do not fit into diagnostic criteria, but are a legitimate psychiatric illness

anorexia nervosa

Persistent, chronic eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss - self starvation - disorted body image -purging through vomiting or using laxatives

non modifiable risks

Race and ethnicity Heredity Age Gender

health benefits of physical activity

Reduced risk of cardiovascular diseases Reduced risk of metabolic syndrome and type 2 diabetes Reduced cancer risk Improved bone mass and reduced risk of osteoporosis Improved weight management Improved immunity Improved mental health and stress management Longer life span

muscular strength

Refers to the amount of force a muscle or group of muscles can generate in one contraction

breast cancer

Risk factors for this cancer include family history, periods that began early and ended late in life, never having had children, and weight gain after age 18 Detection: earliest signs can be detected with mammograms even before lumps are felt. Regular self-examinations are keys Symptoms: lumps, thickening, dimpling, skin irritation, distortion, nipple discharge, tenderness etc. Treatments: Lumpectomy to radical mastectomy Various combinations of radiation or chemotherapy Meds: selective estrogen-receptor modulators (SERMs) Prevention: regular exercise can help prevent breast cancer

female athlete triad

The female athlete triad involves 3 interrelated disorders Low energy intake, typically promoted by disordered eating behaviors Menstrual dysfunction, such as amenorrhea Poor bone density

cardiovascular system

The network of organs and vessels through which blood flows as it carries oxygen and nutrients to all parts of the body

flexibility

The range of motion, or the amount of movement possible, at a particular joint or series of joints

testicular cancer

This cancer is one of the most common types of solid tumors found in young adult men. Average age at diagnosis is 33. Teens and middle aged men often affected 5 year survival rate is 95% Cause is unknown Risk factors: men with undescended testicles appear to be at the greatest risk, also family, history, HIV Screening: testicular self-exam

lung cancer

This cancer is the leading cause of cancer deaths for women Leading cause of cancer deaths for both men and women Symptoms: persistent cough, blood-streaked sputum, chest pain, and recurrent attacks of pneumonia or bronchitis Treatment: depends on stage and includes surgery, chemotherapy, and radiation If the cancer is localized, surgery is the treatment of choice Risk factors: smoking, including secondhand smoke, is a primary risk factor

colon and rectal cancer

This cancer is the third most common cancer in both men and women. Prognosis is good if caught in the early stages because disease progresses slowly Risk factors: older age, obesity, family history, colitis Warning Signs: blood in the stool and rectal bleeding Screening Test: Colonoscopy Treatment: Radiation, chemotherapy or surgery

ovarian cancer

This cancer tends not to be discovered until its at an advanced stage; thus it causes more deaths than other cancers. 5 year survival rate is 46% Fifth leading cause of cancer death in women Symptoms: typical no early symptoms. Some report enlargement of the abdomen, fatigue, pain during intercourse, unexplained weight loss, changes in bowel or bladder habits Risk factors: family history, no children, and use of fertility drugs Prevention: healthy diet, sleep, stress management,

skin cancer

This is the most common form of cancer in the US, and one of the few cancers that develops frequently in younger people Two most common forms- basal cell and squamous cell carcinoma- are treatable More lethal: malignant melanoma (87,000 annually) Treatment depends on type, stage, and location

cancer

Uncontrolled growth and abnormal cellular development results in a neoplasm, a new growth of tissue serving no physiological function

orthorexia nervosa

Unhealthy obsession with what would be otherwise healthy eating Individuals become consumed with what and how much to eat, so much that eventually their food choices become very restrictive

type 2 diabetes

a metabolic disorder Either the pancreas does not make sufficient insulin or body cells and resistant to its effects (insulin resistance) Genetics and lifestyle play significant roles in its development

disordered eating

a pattern of atypical behaviors used to achieve or maintain a lower body weight

tachycardia

an abnormally fast heartbeat

bradycardia

an abnormally slow heartbeat

homocysteine

an amino acid normally present in blood that, when found in high levels, may be related to higher risk of CVD

leptin

appetite regulator produced by fat cells

yo-yo diets

are cycles in which people diet and regain weight

adequate intake (AI)

average daily nutrient intake by healthy people when there is not enough research to determine an RDA

essential nutritons

body cannot synthesize in adequate amounts- must obtain from food

BMI

body weight described relative to height that is highly correlated with total body fat

capillaries

branches out from the arterioles and venules

lymphomas

cancers develop in the infection-fighting regions of the body. Ex. Hodgkin's disease

leukemias

cancers of the blood-forming parts of the body, particularly the bone marrow and spleen

health-related components of fitness

cardiorespiratory fitness, muscular strength, muscular endurance, flexibility, and body composition

veins

carry deoxygenated blood to the lungs

arteries

carry oxygenated blood away from the heart

ischemic

caused by plaque formation that narrows a blood vessel or a clot that obstructs a blood vessel

sinoatrial node

cluster of electric pulse-generating cells that serves as a natural pacemaker for the heart

dietary fiber

comprises the non digestible forms of carbohydrates that come from parts of plants- the leaves, stems, and seeds

functional fiber

consists of nondigestible forms of carbohydrates that may come from plants or may be manufactured in the laboratory and have known health benefits (examples: soluble corn fiber, polydextrose, soluble fiber dextrin

water-soluble

dissolve in water B complex vitamins and vitamin c

soluble fiber

dissolves in water Found in oat bran, dried beans, Helps lower blood cholesterol Helps reduce risk of cardiovascular disease

insoluble fiber

does not dissolve in water Found in bran, whole-grain breads, and fruits and vegetables Found to reduce risk of several forms of cancer

hemorrhagic

due to weakening of blood vessel that causes it to bulge or rupture

carcinomas

epithelial tissues are most common cancer sites for these cancers (epithelial tissue cover body surfaces and line most body cavities

adaptive thermogenesis

explains how people trying to lose weight can reach a plateau even though they continue to restrict calories

unsaturated fats

generally come from plants and are usually liquid at room temperature

monounsaturated fatty acids (MUFAs)

healthy fats peanuts and olive oils -lower LDL levels and increase HDL levels

HDL

high density lipoprotein - aka good cholesterol - transports cholesterol to the liver to be expelled from the body

tolerable upper intake level (UL)

highest amount of a nutrient that can be consumed without the risk of adverse health effects

ghrelin

hunger hormone, influences satiety and plays roles in keeping weight off

LDL

low density lipoprotein - aka bad cholesterol - takes cholesterol to your arteries, where it may collect in artery walls - too much cholesterol in arteries ca lead to buildup in plaque known as atherosclerosis

diastolic blood pressure

lower number in blood pressure faction, pressure in the artery walls during relaxation phase of heart activity bottom number

saturated fats

mainly from animal sources and are solid at room temperature

cholesterol

make up 5% of total body fat - comes from animal products - can accumulate on inner walls of arteries and contribute to cardiovascular disease

triglycerides (body fat)

make up 95% of total body fat - consume too many calories from any source, the liver concerts excess into these which are stored throughout the body

strong abdominal muscles are key to

maximizing strength and stability, maintaining mobility and reducing risk of injury

vitamins

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

preventricular contractions

premature heartbeats in the ventricles (most common)

acceptable macronutrient distribution range (AMDR)

range of intakes for carbohydrates, fat, and protein that is associated with reduced risk of chronic disease and that provides adequate levels of essential nutrients

set point theory

suggest bodies try to maintain weight within a narrow range or at a set point

nutrients

the constituents of food that sustain humans physiologically

ventricles

the heart's two lower chambers (pump blood through the blood vessels)

atria

the hearts two upper chambers that receive blood

factors influencing body image

the media and popular culture, family, community, and cultural groups, physiological and psychological factors

sarcomas

these cancers occur in the mesodermal or middle layers of tissues such as bones, muscles and general connective tissues

arteriosclerosis

thickening and hardening of arteries, a condition that underlies many cardiovascular health problems

systolic blood pressure

upper number in blood pressure fraction, pressure in artery walls when heart contracts top number

micronutrients

vitamins and minerals

macronutrients

water, carbs, fats, proteins

aneurysm

widening or bulge in a blood vessel that may become hemorrhagic