HHS231

Which of the following correctly lists the amount of Calories per gram for fat, protein, and carbohydrate?

Carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram.

fat distribution pattern

Measured by waist-to-hip ratio and waist circumference. Pear and apple widening.

OMNI Scale.

RPE scale, ratings of perceived exertion. How hard you feel like you body is working (1-10)

Body Dysmorphic Disorder (BDD)

obsession with some perceived flaw or flaws in one's appearance

self-efficacy

one's sense of competence and effectiveness. Mastery, Vicarious Experience, Verbal persuasion, and Emotional Arousal

An individual who shows similar symptoms or trends of metabolic syndrome but are in an acceptable body fat range could be also be called (select all that apply):

skinny fat

Metabolically Obese Normal Weight (MONW)

skinny fat

According to the chart above, the acceptable range of body fat for women is:

25-31%

alcohol

7 cal/gram

fats

9 cal/gram

What are the two types of fiber?

dietary and functional

Mental Health America lists three mind and body boosting nutrients for promoting mental health. What is ONE of those three?

folate, omega 3 fatty acids, and vitamin D

self-determination theory (SDT)

theory of human motivation in which the social context of an action has an effect on the type of motivation existing for the action

alcohol is measured in?

units

On the following graphic, where on the LINE does 'fight or flight' occur?

alarm stage

Stress response stages

alarm, resistance, fatigue

DXA scan

-Can measure multiple aspects related to the bone, BMC, BMD, fat-free mass, and estimates the body's fat percentage. Any changes to the mode geometry can impact measurements.

water, vitamins, minerals

0 cal/gram

According to the video, an average person takes ______________ to process ______________ of alcohol until there is no alcohol in the bloodstream.

1 hour, one unit

Which of the following are at higher risk of chronic disease?

android

How many minutes of moderate physical activity should someone get per week?

150 minutes

Hypothalamus

A neural structure lying below the thalamus; it directs several maintenance activities (eating, drinking, body temperature), helps govern the endocrine system via the pituitary gland, and is linked to emotion and reward.

acute stress

A temporary pattern of stressor-activated arousal with a distinct onset and limited duration.

The Statement of Identity (SOI)

Clearly states what the food is. SOI must be on the front of the package and in prominent font.

The most accurate way to measure your body composition is

DXA

telling others your goal will:

Decrease your motivation toward that goal

folate

Folic Acid, vitamin B9. lowers risk of depression. Important in pregnant women. In greens like spinach or kale +beans and nuts

According to the article, which of the following are accurate reasons to reduce your chronic stress? (Choose all that apply.)

Stress keeps HPA axis activated¸ which is difficult to maintain long term. b Increased epinephrine damages blood vessels¸ raises blood pressure¸ and increases risk for heart disease and strokes. Heighten cortisol levels buildup fat tissue potentially leading to weight gain.

Intrinsic motivation

a desire to perform a behavior effectively for its own sake

Extrinsic motivation

a desire to perform a behavior to receive promised rewards or avoid threatened punishment

muscle dysmorphia

a disorder characterized by an extreme concern with becoming more muscular. A type of BDD that is linked with obsessive-compulsive disorder.. more in men than females.

Body Mass Index (BMI)

a measure of body weight relative to height

Nutrient Density

a measure of the nutrients in a food compared with the energy the food provides

adrenal glands

a pair of endocrine glands that sit just above the kidneys and secrete hormones (epinephrine and norepinephrine) that help arouse the body in times of stress.

Acceptable Macronutrient Distribution Range (AMDR)

a range of intakes for a particular energy source that is associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients

Qualified Health claims

a. Evidence is still emerging. Allowed to expedite communication to the public; however, the evidence for this type of claim does not need to be as strong as authorized or authoritative. b. Needs to state: "Some evidence suggests," or "Limited or not conclusive." c. Can be used on dietary supplements if approved by FDA.

relative stressor

an event interpreted by some people as being stressful such as time constraints, busy schedules, relationships, or work demands

There are 3 recommendations listed from the 2015-2020 Dietary Guidelines for Americans with regards to fat. What are they?

avoids transfat, limit saturated fat less than 10 percent of calories a day,Replace saturated fat with healthier monounsaturated and polyunsaturated fats

mesomorphs (muscular)

bigger joints and bones

What is the most common eating disorder in the U.S.?

binge eating

To be considered a whole grain, what are the three parts of the grains that must be present in the food?

bran, endosperm, and germ

Elle has a large bone structure and gains muscle and fat fairly easily. She also has a hard time losing body fat. Which of the following body types would Elle be classified as?

endomorph

android obesity

excess body fat that is placed predominantly within the abdomen and upper body, as opposed to the hips and thighs

Physiological damage, reduced immunity, and increased susceptibility to physical and mental health issues are characteristic of which stage of the general adaptation syndrome?

exhaustion

Energy in should always be equal to energy out.

false

insoluble fiber

fiber that does not dissolve in water and is not broken down by bacteria in the large intestine

Health claims

statements that characterize the relationship between a nutrient or other substance in a food and a disease or health-related condition

sympathetic nervous system

the division of the autonomic nervous system that arouses the body, mobilizing its energy in stressful situations (autonomic nervous system).

Thermic Effect of Food (TEF)

the energy expended as a result of processing food consumed

Allostatic load

the long-term negative impact of the stress response on the body

fat free mass

the nonfat component of the human body, consisting of skeletal muscle, bone, and water

The general adaptation syndrome describes how the body:

the pattern of responses that the body goes through after being prompted by a stressor. There are three stages: alarm, resistance, and exhaustion. ... The body cannot maintain this level indefinitely, and its resources will eventually deplete.

Percent Daily Value (% DV)

the percentage of a Daily Value recommendation found in a specified serving of food for key nutrients based on a 2000-kcalorie diet.

Which of the following are positive reasons to use the Body Mass Index (BMI)? Select all that apply

usability, self-report data, and accounts of height and weight

Delayed Onset Muscle Soreness (DOMS)

A temporary muscle soreness and stiffness that occur 24 to 48 hours after performing unaccustomed eccentric muscle contractions and last for three to four days.

Fat soluble vitamins

A, D, E, K

Vitamin B5 (pantothenic acid)

This vitamin with cysteine and ATP forms CoA.

80:20 rule

a concept that suggests 80 percent of a firm's sales are obtained from 20 percent of its customers

Anorexia:

loss of appetite. Can be combined with other eating disorders. Occurs in 0.9 -2% of women and 0.1-0.3% of men suffer with anorexia in their life (Stice & Bohon, 2012).

vitamin k

phytonadione, helps blood clots, fat soluble

dietary fiber

plant material that cannot be digested

omega-3 fatty acids

polyunsaturated fatty acids commonly found in fish oils that are beneficial to cardiovascular health. Treatment of depression. In fish and etc. Helps reduce the risk of certain types of cancers.

eustress

positive stress

Transtheoretical Model of Behavior Change

precontemplation, contemplation, preparation, action, maintenance

stressor

Anything that causes stress

endomorphs (fat)

similarity in bone structure to bone size

ectomorphs (thin)

slim person with smaller bones.

Riley's SMART goal is to consume the recommended amount of water each day but he doesn't know what the recommendation is. He currently weighs 166 lbs. Help Riley figure out how many ounces of water he needs to consume each day to make his SMART goal more specific. List your answer as a whole number ONLY, do not add words or units to your response.

166/2=83

According to the chart above, the acceptable range of body fat for men is:

18-25%

As a strategy to limit fat intake, what is the suggestion given for fish?

Eat fish at least twice a week.

binge eating

Eating large quantities of food (usually very quickly, to the point of discomfort, and/or when not hungry), feel out of control during the binge. Guilt and shame experienced afterward. Most common eating disorder in the U.S. with 0.2-3.5% of women and 0.9-2.0 % of males.

Organic Meat Requirements:

Organic Meat and Poultry has additional guidelines and requirements to be determined and certified organic from the USDA. 1) Must be raised on certified organic land 2) Must be fed certified organic feed. ​Cannot contain animal by-products, antibiotics, or Genetically Engineered (GE) grains. No pesticides or chemical fertilizers 3) No antibiotics or added growth hormones are allowed Federal regulations prohibit the use of hormones in raising pork and poultry 4) Must have outdoor access This could be a window or a field

​The General Adaptation Syndrome

The General Adaptation Syndrome (GAS) is a universal and predictable response pattern to all stressors. This sequence follows three main stages: Alarm, Resistance, and Exhaustion.

Delayed gratification

Voluntarily postponing an immediate reward in order to complete a task before enjoying a reward.

Bulimia:

an eating disorder characterized by episodes of overeating, usually of high-calorie foods, followed by vomiting, laxative use, fasting, or excessive exercise. Occurs 1.1-4.6% in females and 0.1-0.5% in men.

Borg's Ratings of Perceived Exertion (RPE) scale,

and this 6-20 scale should correspond with your actual heart rate. If you multiply your perceived intensity number by 10, you should be fairly close to your own heart rate. Scientifically, this scale makes a lot of sense; however, the problem is that a 6-20 scale is difficult to explain to people and use practically.

Amino Acids

building blocks of proteins

Which of the following are ALL energy containing nutrients?

carbs, fats, and protein

Nutrient content claims

claims on the label that describe the level or amount of a nutrient in a food product

The majority of our fiber should come from ______________.

dietary fiber

Which of the following statements is incorrect regarding food labeling?

food is measured by weight?

external LOC

generalized expectancy that situational outcomes are controlled by factors external to the self

Multiple Health Behavior Change (MHBC)

health interventions address more than one health behavior to produce greater health impacts

According to the Linus Pauling Website https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12 , what is ONE food source for Vitamin B:

meat n fish

distress

negative stress

absolute stressor

situations which everyone exposed to that stressor would interpret the situation as being stressful

novelty

something new

Lucia weighs 177 lbs and hikes, bikes, and does step aerobics consistently each week. She wants to calculate how much protein she needs in her diet. Help Lucia calculate how much protein she will need in her diet. Post your answer as a whole number ONLY (no decimals). Do not list units or any words in your response. For example: after your calculations you determine the correct answer is 100.1 grams of protein, you would write 100 as your answer).

177 lbs/(2.21lbs/kg)= 80.x1.0= 80.1 grams

Fatima is 19 years old and wants to find out what her target heart rate zone is for physical activity. She is just getting started with activity and wants to work within a moderate intensity levels. Given what you know in this situation, what intensity percentage is right for Fatima?

50 to 70% (tophat chap 4 )

Essential Amino acids,

Amino acids that are needed, but cannot be made by the body; they must be eatin in foods

water soluble vitamins

B 12, B 6, C, and Pantothenic acid (Vit B5)

internal LOC

People assume their actions and decisions affect their experiences

Locus of Control (LOC)

construct that refers to the belief of individuals that what happens to them is under their control (internal LOC) or beyond their control (external LOC)

Dieting leads to a decline in leptin, which ______________ your metabolism and ______________ appetite.

decreases, increases

soluble fiber

dissolves in water and lowers cholesterol

functional fiber

nondigestible carbohydrates either isolated from natural sources or synthesized; these may be added to foods and dietary supplements

Orthorexia:

obsession with healthy eating

thyroid gland

produces hormones that regulate metabolism, body heat, and bone growth

body composition

ratio of body fat to lean body tissue

autonomy

self determination by Deci and Ryan's (1985) Self-Determination Theory

physical activity

any form of movement that causes your body to use energy

Authoritative:

(adj.) official, coming from a source that calls for obedience or belief; dictatorial a. Well-established claims based on a government agency like the CDC or NIH. Can only be used in food (not supplements). b. Must contain "may" in the statement as there are other factors that could contribute in addition to the statement. c. Can be an authorized health claim but with authoritative health claim wording ("May" statement).

Avoidant/Restricted Food Intake (ARFID):

-Known as a selective eating disorder. -Similar to anorexia with regard to food limitations on amount and type but individuals with ARFID do not fear fatness or have stress about their body size or shape. -Lack of interest in food could be due to sensory issues, aversive consequences, or avoidance. -Seems to be more prevalent with younger males and those with other mood or anxiety disorders.

three components of self-compassion

1. Kindness- Treating self with understanding rather than harsh judgment Actively soothing and comforting ourselves Desire to alleviate suffering (any pain or emotional discomfort - large or small) 2. Common humanity - Seeing own experience as part of larger human experience rather than isolating or abnormal Remembering that as humans, we are not perfect, life is not perfect 3. Mindfulness - Avoiding extremes of disconnection and over-identification with painful feelings Allows us to "be" with suffering as it is

6 Key Areas of Mental Health

1. Social connection 2. Managing stress 3.Quality sleep 4. Brain Healthy diet 5.Physical activity 6. Meaning and purpose

The guidelines stated for alcohol consumption for men and women are to not regularly exceed ______________ a day.

3-4 units for men or 2-3 units for women

Protein and carbohydrates

4 cal/gram

Bioelectrical Impedance Analysis (BIA)

A method of assessing body composition by running a low-level electrical current through the body.

metabolic syndrome

A syndrome marked by the presence of usually three or more of a group of factors (as high blood pressure, abdominal obesity, high triglyceride levels, low HDL levels, and high fasting levels of blood sugar) that are linked to increased risk of cardiovascular disease and Type 2 diabetes.

What not to do?

Delay the social gratification by acknowledging that your brain mistakes the saying for the doing. Resist the temptation to tell others our goals. State the goal in a constructive and meaningful way.

Pomodoro Technique

Developed by Francesco Cirillo in the late 1980s; use timer and focus heavily on task for about 25 minutes followed by around 5 minutes of reward or relaxation; simply work intently on whatever you've chosen to work on. Trying to finish a task is NOT the intent of the Pomodoro

vitamin e

Helps protect the skin from the harmful effects of the sun's UV light., fat soluble

If a food is labeled "a good source of calcium," that means:

High/Rich=Contains 20% good=10-19% More/Added/Enriched=10% Lean=4.5 g Extra Lean= <2

basal metabolic rate (BMR)

The metabolic rate of a nongrowing, resting, fasting, nonstressed endotherm.

energy density

a measure of the energy a food provides relative to the weight of the food

The net contents

a. The amount of food in the container or package b. Must be expressed in weight (227g), measure (8 oz), or numeric count (2 bars) c. Must have both metric (grams, kilograms, milliliters, liters) and U.S. customary system (oz, fluid oz, lbs) d. Must be prominent, conspicuous, and easy to read 3) The ingredients list (with allergen information) a. Listed by weight: Ingredients that weigh the most are listed first, ingredients that are listed last weigh the least. b. Common names for food can be in parenthesis ex: sucrose (sugar), lecithin (soy) c. List artificial colors by name if certified (Red 40). Non-certified colors = artificial colors or caramel coloring d. Major food allergens must be identified: Milk, eggs, fish, Crustacean shellfish, tree nuts (specific nut must be declared), wheat, peanuts, and soybeans. These account for 90% of food allergens.

Based on this article, when stress is detected by the body's senses, the ______________ sends the distress signal to the ______________ which in turn functions as the command center to respond to the stress.

amygdala, hypothalmaus

The target heart rate zone (THR Zone)

is the range of intensity while you are active to obtain health benefits.is the range of intensity while you are active to obtain health benefits. This zone is roughly calculated by taking your Maximum Heart Rate (MHR=220-age) and then determining the intensity percentage for activity to see if you are under or over exerting yourself.

Structure/function claims

statements that characterize the relationship between a nutrient or other substance in a food and its role in the body describe the effect that a substance has on the structure or function of the body and do not refer to a disease. Structure/function claims can be used on foods and dietary supplements. These types of claims must be truthful and not mislead the public; however, they are not pre-reviewed or authorized by the FDA. Structure/function claims tend to be more generic however in looking at labels, structure/function claims and other health claims may be difficult to tell apart. An example of a structure/function claim is "Calcium builds strong bones," "Boosts immune function," or "Improves memory."

chronic stress

stress associated with long-term problems that are beyond a person's control

parasympathetic nervous system

the division of the autonomic nervous system that calms the body, conserving its energy "rest and digest"

set point

the point at which an individual's "weight thermostat" is supposedly set. When the body falls below this weight, an increase in hunger and a lowered metabolic rate may act to restore the lost weight.

Authorized:

to grant permission for something a. Well-established relationship between food and the health benefit. Must be petitioned by the manufacturer and verified by the FDA. b. Only 12 have been approved. Statements put on foods must be exactly as stated by the FDA guidelines.