BBH 119 Exam 2

What are the major reasons for the increase in calorie consumption that is currently contributing to the overweight/obesity problem?

Average American consumes - 57 more calories per day than in 1977 - Why? Increased calories in fats and sugar in our every day diets, portion sizes are much bigger, and more people are eating out

BAC begins to decrease as soon as a person "passes out" while drinking. True or False?

False BAC continues to rise even if passed out Alcohol Poisoning: Mental confusion, vomiting, seizures, slow/irregular breathing, low body temperature with pale/bluish skin, inability to rouse

On the nutrition facts panel, the percent daily value (%DV) is what?

% Daily Values = the percentage that 1 serving would contribute to daily needs based on caloric needs Tools to help you eat right - Dietary reference intakes (DRIs): a set of nutrient requirements for supporting good health - Estimated average requirments (EAR) - Recommended Dietary Allowances (RDA) --> most used - Adequate Intakes (AI) - Tolerable Upper intake levels (UL) Nutritional Facts Panel - real labels wisely - Follow serving size as listed - easier to follow serving per container Estimated serving size - Can we trick our brain into thinking we are eating more? Yes if we use a smaller plate - taking smaller bites by using smaller silverware, so you are eating for a longer period of time - Average dinner plate size in Europe is 9 inches, in North American it is 11 inches, In North American restaurants it is 13 inches - Baseball is 1 cup, computer mouse is 3 ounce, 2 dice is 1 ounce, a pin-pong ball is 2 tablespoons Children, teens, college students, adults, and mature adults have different nutrient needs

What is the rate of relapse in people trying to stop drinking?

90% of drinkers relapse on first attempt to quit drinking

Describe the effects of alcohol on the brain that are specifically associated with drunk driving

Alters judgment by reducing reason and caution Decreases acuity of vision (depth perception) and hearing Impairs reaction time, focusing attention, understanding situation, coordinating response In 2013, 10,076 people died in alcohol-related car crashes - Drivers ages 21 to 24, were over 0.08% 32% of the time College students are disproportionately affected by drunk driving - with one fourth having driven under the influence

What is a calorie?

Amount of energy required to raise the temperature from 1kg of water by 1 degree celsius

What are the symptoms of a hangover, what causes hangovers, & what can you do to prevent hangovers?

- Build up of acetaldehyde in blood stream - Congeners: compounds in alcoholic beverages that contribute to taste, smell, & appearance of drinks

Which of the following statements about the short-term effects of alcohol are TRUE? a. Alcohol causes dehydration because it is a diuretic. b. 50 proof rum will irritate the lining of the stomach more than 150 proof rum. c. Drinking alcohol before bed increases the length of time you sleep. d. Alcohol consumption increases blood sugar.

A Dehydration - Alcohol is a diuretic Gastrointestinal problems Sleep disturbances - Initial sedative effects BUT shortens sleep & reduces quality Alterations in the metabolic state of the liver & other organ Hangover - Alcohol withdrawal symptoms begin within several hours - Physical: fatigue, headache, increased sensitivity to light & sound, redness of eyes, dry mouth, muscle aches, thirst, vomiting, diarrhea, dizziness, vertigo - Mental: depression & irritability

What symptoms are associated alcohol withdrawal?

Anxiety, shakiness, seizures, delirium tremors

What are the recommended physical activity guidelines for aerobic activity and resistance exercise?

2 hours and 30 minutes of moderate-intensity aerobic activity each week OR At least 1 hour and 15 minutes of vigorous-intensity aerobic activity each week OR An equivalent mix of moderate- and vigorous-intensity aerobic activity each week AND Resistance exercise 2 days a week or more for all major muscle groups, in sets of at least 8-12 repetitions

APA Substance Abuse Disorder

2 or 3 of the following within a 1 year period - Development of tolerance to the substance - Use of the substance in larger quantities or over a longer period than intended - Inability to cut down or control one's use of the substance - Spending an inordinate amount of time on activities aimed at obtained the substance, using it, or recovering from its effect - Sacrificing important social, occupational, or recreational activities due to the substance use - Continuing use with knowledge that the substance is causing or exacerbating a problem - Experience of withdrawal symptoms

What are the 2 essential fatty acids humans need in their diet and what are their sources?

2 polyunsaturated fats are essential fatty acids - Cannot be synthesized by body Omega-6 fatty acid (linoleic acid): - Obtained through plant oils, seeds, and nuts Omega-3 fatty acid (alpha-linoleic acid): - Obtained through fatty fish, walnuts, flaxseed, canola oil, and green, leafy vegetables

Protein is the source of the ______ amino acids humans need.

20

Why is recovery time necessary when following a resistance-training program and how long should the recover period be?

48 hours

What percentage of the body is made up of water?

70% - Blood is 85% - Brain is 80% - Muscles is 75% - Cells is 90% Women are recommended to have 9 cups (2.2 liters) per day Men are recommended to have 13 cups (3 liters) per day Most healthy sources: tap water and bottled water Least healthy sources: sports beverages, sweetened beverages, and beverages containing caffeine

Drinking on campus

75% of college students have tried alcohol - motivations to drinks: coping, conformity, enhancement, social - parental influence: if allowed to drink in high school; increase risk of abuse in college 30% of college students report binge drinking in last 2 weeks (down 9% since 2012). Binge Drinking: - Most common in 18 - 24 year olds regardless of status --> College bound high school seniors report less binge drinking then non-college bound --> BUT once at college students report more binge drinking then counterparts in workforce - Binge drinking most common in athletes, sports fans, fraternity and sorority members and extremely social students - Binge drinking LEAST common in women, minorities, religious, married, and older students - Associated with drunk driving, violence, vandalism, risky sex, forced sex & poor academic performance - Impact on non-drinking students

Which of the following statements about the short-term effects of alcohol are TRUE? a. Drinking alcohol increases risk of cancer because it's metabolite, acetyldehyde damages DNA. b. Alcohol decreases triglycerides in the blood. c. Alcoholic cirrhosis of the liver is progressive inflammation of the liver. d. Fetal alcohol syndrome associated with excessive drinking during pregnancy causes only physical abnormalities.

A Long-term effects of alcohol Cancer: Increase risk - Acetylaldehyde damages DNA - Risk of breast cancer increases 4-7% with each drink; alcohol increases estrogen Cardiovascular disease: Increased risk - Alcohol raises triglycerides in blood - Alcohol toxic to heart muscle Liver disease: Increased risk - Fatty liver - Alcoholic hepatitis - inflammation of the liver - Alcoholic cirrhosis - scar tissue up in the liver Neurological effects - Before age 21, alcohol causes brain damage Tolerance and addiction Fetal alcohol syndrom in inanis (if alcohol is consumed during pregnancy)

Which of the following statements about the personal factors thatch influence assessment of healthful body weight are true? a. The percentage of body fat that is healthy for men is lower than the percentage that is healthy for women b. The busier your schedule is, the smaller your healthy weight range c. Men and women gain weight at the same rate but store the fate in different parts of the body

A What is your body composition? - healthy body fat: men= 8-24%, women = 21-35% How old are you? - Gain weight with age What is going on in your life? - busy schedules correlate with higher range of healthy weight How does gender factor in? - men and women gain and store weight differently What is your body type? - be the healthiest weight/version of your body type

Which of the following statements about Lipids are true? a. Lipids are a key component of cell membranes and are required for normal cell function b. Lipids help the body excrete fat-soluble vitamins c. Lipids are the least concentrated energy source

A Insolubility helps cells to function Help the body absorb fat-soluble vitamins They cushion and insulate the organs Are the most concentrated every source They add flavor and tenderness to foods 3 types of lipids - Phospholipids --> keep component of the cell membrane - Sterols - Fats

Which of the following statements about the type of Lipid known as sterols are true? a. Sterols come from plants and animals b. Cholesterol is the most common animal sterol in the American diet c. We must consume all of the cholesterol we need from our diet d. Cholesterol is used by out body to make some of our hormones e. Plant sterols can increase absorption of cholesterol by the body

A B C Sterols: Ring shaped lipids found in animals and plant foods Animal sterol = Cholesterol - Part of cell membranes & needed to make some hormones - Body makes all cholesterol it needs - High levels circulating in blood increases risk of heart attack and stroke Plant sterols - Not absorbed by body - Can block absorption of cholesterol by body

Which of the following tips for getting the recommended daily lean protein are true? a. Choose skinless poultry over red meat and fish b. For all meats, bake or grill rather than fry when cooking c. Include more plant proteins and reduce animal proteins

A and B Tips for getting recommended daily LEAN protein - Good! Choose lean cuts of red meat - Better! Choose poultry (remove the skin) - Best! Choose fish Bake, broil, or grill DO NOT fry - Avoid processed deli meats (bologna/salami) - Vary protein sources; eat more beans, nuts and seeds - Remember eggs are a complete protein Protein = 10-35% of calorie intake

Which of the following tips for getting the recommended daily fiber-rich carbohydrates are true? a. Switch to whole grain versions of bread, pasta, and snacks b. Add lean meat to bean based dishes c. Replace potato dishes with bean dishes d. Avoid vegetables in soups

A and C are true - Switch to whole grain bread - Choose bean based dish rather than meat - Replace French fries/potato with a salad or bean dish - Snack on trail mix (no chocolate) or whole grain pretzels - Switch to whole grain pastas - Start with vegetable soup 45-46% of calories should be carbs (130 grams daily) > 50 years age - 38-25 grams of fiber < 50 years age - 30-21 grams of fiber

Define addiction

A chronic progressive disease of brain reward, motivation, memory, and related circuity

List & briefly describe the 4 behavioral addictions discussed in class.

A compulsion to engage in an activity rather than to use a substance Pathological gambling (APA defined) - 2 million have a gambling addiction (1% of adults in US) - 6% of college students have a gambling addiction Hypersexual disorder (APA defined) - 3-6% of adults could meet criteria Characteristics: - Recurrent and intense sexual fantasies and behavior that consume excessive time - Cannot control despite negative consequences Compulsive spending (APA defined) - 1 in 20 adults - 8% of college students Technology addiction (APA defined) Internet use - 18% of regular internet users - Use internet to alter mood Texting - bad habit vs. addiction - 5 billion texts sent and received daily - 18-24 year olds send about 50 messages per day - Continue to text despite negative consequences

Define body image and describe how external influences can affect a person's body image

A person's perception, feelings, and critiques of their own body Whether positive or negative, body images affects - how you feel - how you treat yourself - the way you eat Research shows - children absorb ideas about thinness and ideal body type from media - Men and women experience self-criticism of shape and size - Men's displeasure increases with age - Women are persistently displeased with body - 75% of women and 45% of men consider themselves unattractive

Which of the following statements about weight trends in the US and globally are true? a. By 1998, all 50 states has assault obesity rates above 10% b. Obesity rates around the world have increased significantly since 1980 c. In developing countries, obesity and malnutrition frequently co-exist d. The increase in obesity globally can be attributed to increases in consumption of high fat and sugar foods and decrease in physical activity

ABCD Weight trends in the US (adults) In 1990 - 10 states were above 10% - no state above 15% By 1998 - all states were above 10% By 2011 - No state less than 20% - 13 states 30-34% - No state above 35% By 2015 - No state less than 20% - 21 states 30-34% - 4 states above 35% Weight trends in the US (children) In 2003 - No state less than 5% - 15 states 15-20% - 3 states above 20% Between 2008 and 2011 - 21 states had a decrease - 20 states had no change - 3 states had an increase Globally, - 2.1 billion overweight and obese - 28% increase in adults - 47% increase in children Countries are adopting westernizing diets and lifestyles (McDonalds) Heart disease as a cause of death worldwide - 1990 - ranked 4 - 2010 - ranked 1 Freshman 15 is a myth Continue to gain until graduation - 70% of students gained 12 pounds - 50%of students trying to lose weight Why? students are entering college at heavier weights - 21% of 12-19 year olds are obese compared to 4.6% in 1970 - 8.4% of 2-5 year olds are obese

Identify whether the following effect is a short-term effect of marijuana or an effect from chronic use. a. Increased heartrate b. Expansion of blood vessels in the eyes c. Impaired attention and memory d. Relaxation & sleepiness e. Psychosis or personality disturbances f. Hunger g. Coughing & bronchitis

ABDF Marijuana Short-term effects - increases heart rate, blood vessels in eyes expand, dry mouth, hunger and sleepiness - Impaired coordination, reduced reaction time and confusion Long-term effects -smoke contains more cancer causing chemicals than tobacco - Can lead to addiction - Increases risk of chronic cough, bronchitis - Increases risk of schizophrenia in vulnerable individuals - May increase risk of anxiety and depression - Impairs attention, memory, and learning

Which of the following tips for resistance training are true? a. Improper techniques can result in injury b. Breathe in as you lift or push out and breathe out as you lower the weight or release the resistance c. Stay balanced by training opposing muscle groups equally d. pain does not equal a great workout

ACD - Use proper technique to prevent injury and maximize benefits - Always warm up - Take your time & focus on the muscle you are working - Breathe out as you lift & in as you release the resistance - Equally train opposing muscle groups - Always use the correct amount of weight - Rest 2-3 minutes between sets - Schedule recovery time into resistance program (48 hours) - Pain does not equal a great workout

Which of the following is most addictive? a. Cocaine b. Amphetamine c. Methamphetamine

AMPHETAMINE Caffeine Most popular psychoactive drug in the world Route of administration: ingestion Addictive effects: Occur within 1 hour of consumption Side effects of excessive consumption: - Dehydration, abnormal heart rhythms, headaches, restlessness, irritability, anxiety, & insomnia - Can double risk of miscarriage Withdrawal symptoms - Headache, anxiety, fatigue, drowsiness, and depression - Lasts 2-9 days Cocaine Derived from South American coca leaves Route of administration: Inhaled, injected, or smoked Addictive effects: Effect only last minutes to hours, requires regular use Side effects: - Confusion, paranoia, chest pain, abnormal heart rhythm, abdominal pain & nausea, seizures, coma & death - Problems associated with routes of administration Withdrawal symptoms - Anxiety, drowsiness, and depression - Not physical symptoms as seen with heroin Amphetamines Chemically similar to adrenaline & noradrenaline Route of administration: Ingested, inhaled, or injected Addictive effects: Increased alertness, decrease in appetite & sleep Side effects: Heart attacks Withdrawal symptoms - Excessive hunger, stomach pain, lack of coordination, shaking & potential for seizures - Panic attacks, increased paranoia, and mood swings Methamphetamine Chemically similar to amphetamine but more potent & harmful Route of administration: Smoked, inhaled, or injected Side effects are dose dependent: - Small doses - can be useful the same way that Adderall can be useful - Large doses - elevated body temperature, convulsions, cardiovascular collapse and death Long-term effects - aggressiveness, memory loss, hallucinations - "meth mouth", acne, open sores

Lipids are compound containing carbon, hydrogen, and oxygen that (ARE/ARE NOT) soluble in water

ARE NOT

What is aerobic exercise? How do you measure the intensity of aerobic exercise?

Aerobic Exercise = Cardiorespiratory - Prolonged physical activity that raises heart rate and works large muscle groups Aerobic Intensity is measured by heart rate - Mxximum heart rate = 206.9 - (age X 0.67) - Target heart rate range --> if minimally active now = 64-74% of maximum --> If sporadically active now = 74- 84% of maximum --> If regularly active now = 80-91% of maximum

Describe where & how alcohol is metabolized. What is the metabolite?

Alcohol is metabolized into acetaldehyde into the liver (step 4) Metabolite is the products of metabolism

Which of the following statements about water are true? a. You can live for up to 2 weeks without consuming water b. Water is important for regulation of body temperature c. Water is not necessary for nutrient digestion and absorption

B Vital to body functions: - Nutrient digestion, absorption, and transportation - Regulates body temperature - Provides moisture to skin and other issues

What is BAC & what is legal level of intoxication?

BAC: Blood alcohol concentration - grams of alcohol per deciliter of blood The legal limit is 0.08%

Which of the following are true statements about the benefits of physical fitness? a. Physical fitness increases the risk of bone, muscles and joint injuries b. Physical fitness improves immune system function c. Physical fitness lowers stress and can improve sleep d. Physical fitness can alter body composition

BCD Benefits of physical fitness - reduces risk of heart disease and strengthens heart, reduces risk of high blood pressure - increases lung efficiency and capacity - reduces risk of type 2 diabetes - reduces risk of colorectal, breats, and ovarian cancers - strengthens immune system - strengthens bones - Reduces risk of bone, muscle, and joint injuries - Promotes healthful body composition and weight management - Benefits psychological heath and stress management

Which of the following statements about drug prevention are TRUE? a. Anti-drug use public awareness campaigns have no effect on rate of illicit drug use. b. Random drug testing of urine samples is 100% effective in determining drug use. c. Testing for drug use can be done with other biological samples (i.e., saliva) in addition to urine. d. New Federal policies have been enacted in an attempt to decrease the abuse of prescription drugs.

BCD Public awareness campiagns have no effect Drug testing: - Urine, Saliva, Hair, Blood - Hair is the most accurate (90 days) - Blood is the least accurate (12 hours) Federal policies - increase monitoring of prescription drugs - increased availability of drug treatment medications and programs Treatment for drug problems: Historically, seen as a moral problem not a public health problem; arrest/punishment is not treatment - now, balance punishment and recover - problem of cost of treatment - community-based and support-groups - clinical options (detoxification and behavioral interventions) - outpatient programs and residential programs - Relapse is the most difficult problem to address

The rate the body expends energy for the basic functioning of vital organs is known as ______ metabolic rate.

Basal metabolic rate (BMR)

Biological factors contributing to weight gain

Basal metabolism - Basal metabolic rate (BMR): rate the body expends energy for basic functioning of vital organs - Resting metallic rate (RMR): rate of energy output when the person is awake and resting quietly Age - decrease in activity corresponds to loss of muscle mass - basal metabolic rate decreases 2% each decade Sex (physical) and gender (social) Physical differences - Females need higher fat levels for production and reproductive hormones - Higher fat to muscle ratio in females decreases bodies ability to burn calories Social differences in views on healthy diets - Men are more likely to consume high-calorie diets Health history - certain health issue or medications may trigger weight gain Genetics - tendency to gain weight - how much and where a person stores fat - FTO gene - increases risk of obesity from 30 to 70% Race and ethnicity Disparity in rates of obesity - 76.2% of African Americans - 81% of Native Americans/Alaskan Natives - 78% of Hispanic Americans - 67.2% for caucasian Americans - 48.6% of Asian Americans Reasons are complex - Cultural differences in diet and exercises - Socioeconomic differences in patters of food consumption - Inequalities in access to nutritions food - Inequalities in access to education about nutrition and fitness (access)

What is criteria for binge drinking? a. Who binge drinks most (age, characteristics)? b. Who are less likely to binge drink (age, characteristics)?

Bing drinking is a pattern of drinking resulting in blood alcohol concentration (BAC) or 0.08 or above - Having 5 or more drinks (for men; 4 or more for women) on one occasion (within 2 hours) - at least 1 time in last 30 days a. 12- years and older (53% current drinkers and 44% of them are binge drinkers), Native Americans, No degree b. Degree, Asian-americans

Fetal Alcohol Syndrom

Birth defects caused by excessive drinking during pregnancy Prevalence of 0.2 to 1.5 in 1,000 births - 40,000 newborns are affected annually 9.4% of pregnant women reported drinking Characteristics - Facial abnormalities - Retarded growth - Permanent intellectual and behavioral problems

Define BMI. Explain how differences in muscle and fat can make BMI inaccurate.

Body mass index (BMI): numerical measurement calculated from height and weight Inaccurate for people with different ratios of muscle to fat - high ratio of lean muscle to fat (BMI too high) - loss of muscle in older adults (BMI too low)

Explain the difference between isometric and isotonic resistance exercises?

Build muscle by working muscle against some form of resistance Isotonic exercise: - contact the muscle and moves that part of your body - Swing a bat Bicep curls - Push up Isometric exercise - Contracting the muscle and does not move the body part - push up/ plank - squeeze a tennis ball

Which of the following tips for stretching are true? a. You do not need to repeat stretched but you should hold each stretch for at least 60 seconds b. Stretch at least 5 days per week c. Stretch your muscles until you feel slight discomfort but not pain d. Take a deep breath and hold it during a stretch e. Stretch after activities involving muscle strength and endurance f. Stretching will prevent inuries g. Stretching will not prevent soreness

CEG Stretching tips - Hold static stretches for 10-30 seconds - Perform 2-4 repetitions of each stretch - Stretch at least 2-3 days per week - Stretch until your muscle feels right or until you feel slight discomfort - Do not hold your breath while stretching while stretching - Do not hold your breath while stretching - Stretch after activities demanding muscle strength and endurance Limits of stretching - Stretching does not prevent injuries - Stretching does not prevent soreness

Which 3 macronutrients are energy-yielding and how much energy does each provide?

Carbohydrates, fats, and proteins provide energy Carbohydrates = 4 calories per gram Proteins = 4 calories per gram Fats = 9 calories per gram Alcohol = 7 calories per gram (not a nutrient - has no value)

Which of the 5 components of health-related fitness is the best indicator of overall fitness?

Cardiorespiratory

What 4 things can you do to reduce risk of foodborne illnesses?

Clean - wash your hand, utensils, and cutting boards with warm water and soap - BEFORE and AFTER contact with raw red meat, poultry, seafood, and eggs Separate - use different cutting boards and utensils for raw meat and foods that won't be cooked Cook - Use a food thermometer to make sure that meat is cooked to a temperature that is safe for eating (above 140 degree Farenhight) Chill - Refrigerate leftover over within two hours

What is the difference between complete and incomplete proteins?

Complete proteins - supply all amino acids in adequate amounts - animal products and soy Incomplete proteins - lack same essential amino acids - plant products Combinations of plant proteins can yield complete proteins Many sources of protein are high in cholesterol and saturated sat - used for fuel if too few carbohydrates and fats are available

List & describe the 4 characteristics of addiction.

Craving Loss of pleasure associated with the activity Escalating loss of control Denial - Addiction of progressive without treatment

What is the effect of alcohol intoxication on sexual activity?

Decreased inhibitions while intoxicated can lead to: Unplanned sexual activities - reported by 21% of college students who had too much to drink Lack of protection while having sex leading to - possible exposure to STDs (such as AIDs or hepatitis B) - unplanned pregnancy Heavy drinking increases a woman's likelihood of becoming a victim of sexual assault or date rape

Substances that depress the activity of the central nervous system are categorized as _________.

Depressants

Identify is the following statements are true or false. a. Most digestion and absorption occurs in the large intestines b. The chemicals which breakdown the food you eat mixes with the food in the stomach c. The small intestine is where water, vitamins and some minerals are absorbed d. Digestion begins in the mouth when saliva mixes with the chewed food

Digestion: The process by which the body breaks down food into nutrients small enough to be absorbed into the blood stream a. False (Step 4) b. True (Step 2) c. False (Step 5) d. True (Step 1) Step 1: Digestion begins in the mouth. Chewing mixes saliva with food and begins to break it down Step 2: The food travels from the mouth to the stomach through the esophagus Step 3: The stomach mixes food with chemicals that break it down future Step 4: Most digestion and absorption occurs in the small intestine Step 5: water, vitamins, and some minerals are absorbed in the large intestine. The remaining wastes are passed out of the body in stool

The neurotransmitter involved in the reward pathway that causes the feeling of euphoria is _________.

Dopamine Rapid release of dopamine causes Euphoria Overstimulation of brain primes repetition of drug use BUT brain adapts to maintain normal function so when no drug is present users feel bad Rapid release of dopamine also causes - Insula = cognition, decision making and planning - Frontal cortex: cognition, decision making, and planning, compulsion, and preservation - Nucleus accumbens: reward, pleasure, euphoria - Hippocampus: memory - Dopamine neurons in VTA

Alcohol "Standard" drink

Drink containing 14 grams (1.2-oz) of pure alcohol 12-oz. bottle of beer or 8-9-oz. of malt liquor 5-oz. glass of wine 1.5-oz. shot of 80-proof liquor

Define drug and explain the difference between psychoactive and illicit drugs.

Drug: a chemical substance that alters the body physically or mentally Drug misuse: inappropriate use of a legal drug. Different purpose or person Drug abuse: use of a drug in a way that is detrimental to your health Psychoactive drug: drug capable of altering feelings, mood, perceptions, or psychological functioning Illicit drug: drugs regulated by the US Drug Enforcement Agency (DEA) as unlawful substances

What are the two types of half-life that determine how long a drug remains in the body?

Drugs have different metabolic profiles A drug remains active in the body for a specific amount of time based on: Distribution half-life: time it takes for a drug to move from the bloodstream to body tissues Elimination half-time: time it takes for a drug to be eliminated from the body Interactions with other drugs: - based on mechanism of the drug - based on metabolism

The as a class, the effects of depressants include?

Drugs that depress central nervous system activity Effective anxiolytics, hypnotics, sedatives & anticonvulsants Highly addictive Include alcohol, barbiturates, and benzodiazepines Effects: - Calmness, muscle relaxation, slurred speech, loss of motor coordination, slows breathing, coma & death Long-term use: - Memory loss, irritability, disturbing dreams Withdrawal symptoms - Fever, delirium, seizures, and cardiovascular collapse

What is the fat to muscle ratio characteristics of ectomorphs, mesomorphs, and endomorphs?

Ectomorph - low fat and muscle Mesomorph - good muscle and low fat Endomorph - more fat than muscle People can weight the same amount at different height, fat levels, and muscle levels

List the toxic effects ethyl alcohol/ethanol have on the brain and on the pancreas

Ethyl alcohol (ethanol) is the intoxicating ingredient in beer, wine, and distilled liquor Brain: Interferes with the brain's communication pathways, and can affect the way the brain looks and works. These disruptions can change mood and behavior, and make it harder to think clearly and move with coordination. Pancreas: Alcohol causes the pancreas to produce toxic substances that can eventually lead to pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion

Marijuana is not addictive. True or False?

FALSE

Multiple short bouts of physical activity daily are not as beneficial as one long session of physical activity? True or False?

FALSE Walking, biking, swimming

Any type of regular, sustained physical activity is beneficial True or False?

False Rest and recover

What is the difference between fermentation & distillation?

Fermentation is the process that natural sugars are converted int alcohol and carbon dioxide by yeast - the process that generates ethanol Distillation increases the concentration of ethanol: - heating and cooling fermented liquid to create hard liquor - Proof value --> Measurement of alcoholic strength that is 2X the alcohol percentage (151 proof = 75.5% alcohol) - increases the concentration of ethanol

Define fiber & list the 4 contributions to health that dietary fiber provides.

Fiber: non-digestible complex carbohydrates with health benefits - passed through intestines without being digested or absorbed Weight control - fell full with low calorie consumption Bowel health - provides bulk for feces, absorbed water so decrease constipation Cardiovascular health - fiber reduces cholesterol in blood Blood glucose control - slows transit of food through intestines; promotes gradual absorption of nutrients into blood stream

What is the differences between food allergies and food intolerance?

Food intolerances: adverse food reactions that do not involve the immune system - due to difficulty digesting the food - reactions generally develop over prolonged time - most common: lactose, Gluten, beans Food Allergies: an adverse reaction to the body's immune system to a food or food component Eight foods cause more than 90% of all food allergies - food labels are required to identify these products - Tree nuts, soy, fish, peanuts, shellfish, eggs, wheat, dairy

What causes foodborne illnesses? What are the common sources that contribute to foodborne illnesses?

Foodborne Illnesses (food poisoning) Through foods or beverages - Salmonella, E. Coli Symptoms of food poisoning - Fever, diarrhea, vomiting, dehydration, and death Sources (common hosts) - animal protein foods (poultry, eggs) - sponges and dish towels - Cutting boards and wooden utensils - human hands

Explain how family history, age, & gender are risk factors for alcoholism.

Genetic, physiological, psychological & social factors determine susceptibility to alcoholism - Family history of alcohol abuse - Low self-esteem, impulsiveness and need for approval - Peer pressure, poverty, victim of abuse, history of chronic stress - Age at which you begin drinking, younger higher risk - Gender: men more likely to become dependent

This type of drug alters sensory input & perceptions?

HALLUCINOGENS Drug that alters perceptions and causes auditory and visual hallucinations LSD (lysergic acid diethylamide) - A substance found in a fungus that grows on rye grain PCP (phencyclidine) -Can unpredictably cause both euphoria and dysphoria Psilocybin (magic mushrooms): - In more than 200 species of mushrooms Hallucinogen persisting perception disorder

For the major health risks associated with being overweight or obese fill in the details: a. More than 75% of people with _________ are overweight or obese. b. Abnormal blood lipids can result in accumulation of fatty deposits lining the blood vessels results in an increase in the risk of __________ and __________. c. High blood pressure/hypertension is twice as common in _______ adults. d. In coronary heart disease, atherosclerosis in the ________ supplying blood to the heart result in damage to the heart muscle. e. Being overweight or obese can damage the cartilage that protects joints. This is known as ____________. f. Being overweight or obese increases _________ stored in the liver.

HEALTH RISKS WITH OBESITY a. type 2 diabetes - 85% b. HDL cholesterol (good cholesterol) low levels and LDL cholesterol (bad cholesterol) high levels c. obese d. arteries - Coronary heart disease/coronary artery disease e. Osteoarthritis - joint disorder affection knees, hips, and lower back - For every 2 pounds increase in weight, risk increases 9- 13% d. fat - Fatty liver disease - causes injury and inflammation that can cause cirrhosis Stroke: atherosclerosis is the arteries in the brain Cancer: increased risk of colon, esophageal and kidney Gall bladder disease: inflammation, infection, or stones in sac that stores bile from liver Fertility problems in women: increases polycystic ovary syndrome (PCOS) that results in infertility Pregnancy complications: increases pregnancy complications in mom and in the child - Insulin resistance, high blood pressure, and high blood glucose others: - physical discomfort - social and emotional troubles - lower life expectancy - financial costs ($270 billion per year cost in US) - health care 21% annual medical spending lower productivity - personal expenses

What is criteria for heavy drinking? a. Who binge drinks most (age, characteristics)?

Heavy drinking: having 5 (for men; 4 or more for women) or more drinks one one occasion (within 2 hours) - at least 5 times in the last 30 days a. 12 years or older (53% are current drinkers and 12% of them are heavy drinkers), no degree

Which illicit drug is the most addictive and has the most severe withdrawal symptoms? What is the rate of dependency? List the withdrawal symptoms.

Heroin Most widely abused NONPERSCRIPTION opiate Typically sold as white or brown powder or as sticky black substance Route of administration: injected or smoked Highly addictive: - rapid access to brain, very intense "rush" - 1/4 of people who try heroin become dependent Very severe withdrawal symptoms - begin in only a few hours - can last from one week to several months

What are the most addictive drugs?

Heroin and Nicotine then Crack cocaine and alcohol then Crystal Meth and Amphetamines then cocaine and opioids (pain pills) then Barbiturates and Benzodiazepines THESE ARE ALL HIGHLY ADDICTIVE, JUST RANKED IN ORDER

Compare and contrast the effect high and low glycemic foods have on blood glucose levels

High GI foods - are quickly broken down into glucose in small intestines - rapid absorption into bloodstream - spike in blood glucose causes pancreas to release insulin to quickly remove glucose from bloodstream - rapid decrease in blood glucose Low GI foods - are slowly broken down into glucose in small intentness - slow absorption into blood stream - with low, constant level of blood glucose, pancreas releases insulin slowly for removal of glucose from blood stream - slow decrease in blood glucose makes you feel satisfied longer High GL increases risk for type 2 diabetes, weight, gain, and acne

Why are added sugars less healthy than naturally occurring sugars?

High-Fructose corn syrup sugar used in soft drinks, desserts, and other processed foods Americans consume an average of 23 teaspoons of added sugars each day Your body is unable to distinguish between natural sugars and added sugars Foods with naturally occurring sugars ALSO provide other nutrients and vitamins Foods with added sugars only provide extra calories (no nutritional value) Makes you take longer to get full so you eat more of it

Which ethnic/racial group(s) have the highest level of obesity and which have the lowest?

Hispanic have the highest American Americans is a close second Asians have the lowest rate

Describe the behavioral & biological factors that affect BAC.

How much & how quickly you drink - Drink more than your body can metabolize What you drink - Water in beer & wine buffer alcohol vs shots of hard liquor - Mixer used -->Water & fruit juice slows absorption -->Carbon dioxide in soda increases absorption (champagne & beer) - Temperature of drink -->Warm drinks absorbed faster Your sex - Women have a higher BAC than men if consume equal amounts - Less blood volume - higher percentage of body fat (men more muscle so more water) - women produce less alcohol dehydrogenase Your age - Sensitivity to alcohol increases as you age Your weight - Lower weight, less blood & water to dilute alcohol Your physical condition - More sensitive to alcohol when stressed and fatigue Food intake - Food in stomach slows absorption - Especially fat and protein Medications - Prevent alcohol dehydrogenase from breaking down alcohol - Aspirin, other OTCs, birth control pills

Which route of administration results in the greatest amount of metabolism before the drug reaches the brain?

How much drug does NOT reach the brain Ingestion

What is the differences between major and trace minerals?

Major: need more than 100 milligrams (mg) daily Trace: need less than 10 milligrams (mg) daily

Which route of administration results in the fastest access to the brain?

Injection is fastest access to the brain Ingestion: swallowing a drug and absorbing it through the digestive system (pills or drink) Injection: Using a syringe to inject a drug directly into the skin, muscle or bloodstream (Cocaine, heroin) Inhalation: breathing a drug into the lungs through the mouth or nostrils (snorting or smoking) Mucosal adsorption: absorbing a drug through the mucous membranes (Chewing tobacco or snorting cocaine) Topical administration: applying a drug directly onto a body surface, like the skin (Nicotine patch)

What are three characteristics of anorexia nervosa?

Intense fear of gaining weight or being overweight A highly distorted body image Refusal to eat or eating patterns that tightly restrict food intake Approximately 2.7% of 13 to 18 year olds suffer from an eating disorder - 3.8% of girls - 1.5% of boys

List the routes by which the body excretes drugs.

Kidney's via urine and bowels via feces Breath, sweat, saliva Breastmilk

What is legal drinking age?

Legal drinking raised to 21 in 1984 led to: - Decrease in consumption in those under 21 - Decrease in traffic crashes and fatalities - Decrease in suicide

Most of the metabolism of a drug occurs via the function of enzymes in the __________.

Liver Drugs are metabolized by the digestive system and liver enzymes. Metabolism is affected by body size and ethnicity

What is the most commonly used illicit drug in the USA and what is the active ingredient?

Marijuana Most common illicit drug in the US Illegal at Federal level Route of administration: Inhaled or ingested Tetrahydrocannabinol (THC) is ingredient active at cannabinoid level 30% of college students report driving after using marijuana levels of addiction - 9% of all users become addicted - 25-50% of daily users become addicted Not a lot of medical uses for marijuana? That is what professor said

What is the glycemic index (GI)?

Measure of the potential of food to raise blood glucose level High GL increases risk for type 2 diabetes, weight, gain, and acne

What are the 3 medications approved by the FDA to assist people who want to stop drinking? How does each of the 3 medications work?

Medications: 3 are FDA approved - Antabuse: feel sick if drink alcohol - Naltrexone: blocks euphoric feeling - Acamprosate: relieves social awkwardness

The sum of all chemical reactions offering in the body is __________

Metabolism

What are the symptoms of an allergic reaction to a food?

Minor: swelling of the lips or throat, digestive upset, skin hives Severe: breathing problems, Anaphylaxis (fatal --> respiratory system shuts down --> not just difficulty breathing, you stop breathing) Epipen will reverse effects just long enough for you to get to the hospital

How can you tell if an oil is monounsaturated or polyunsaturated?

Monounsaturated - fatty acid chains with one unsaturated region - liquid at room temperature - solid when refrigerated - sources: Canola, olive and peanut oils, nuts, avocado and sesame seeds - spoils faster Polyunsaturated - fatty acid chains with two or more unsaturated regions - liquid at room temperature and when refrigerated - Sources: corn oil, soybean oil, safflower oil, non-hydrogenated margarines, salad dressing, mayonnaise, nuts, and seeds

Where in the digestive tract is most alcohol absorbed into the bloodstream?

Most alcohol is absorbed into the small intestines Step 1: some alcohol is metabolized in the stomach by the enzyme alcohol dehydrogenase Step 2: Some alcohol is absorbed through the stomach. Food in the stomach slows the absorption of alcohol Step 3: Most alcohol is absorbed in the small intestines Step 4: Most alcohol is metabolized in the liver Step 5: Alcohol that is metabolized will return to the blood and circulate throughout the body, including the brain

Phytochemicals Antioxidants Dierary Supplements

Naturally occurring plant substances thought to be disease preventing and health promotion Carotenoids: decrease risk of cardiovascular disease and eye-related diseases Flavonoids: decrease risk of cardiovascular disease and cancer Organosulfur compounds: protect against cancer Compounds in food that protect the body from free radical damage - Normal cellular function produces free radicals - Free radical damage is linked to health problems - Antioxidants stabilize free radicals Antioxidants - Vitamins C and E and beta-carotene - Selenium - Phytochemicals Products taken by mouth intended to supplement the diet - not regluated by the FDA Things to consider: - consult your healthcare provider - look for USP verification - choose brands from national manufacturers

What are the major reasons for the decrease in physical activity that is currently contributing to the overweight/obesity problem?

No leisure time physical activity - 25% of 18-24 years olds; 49% in people >65 years old More TV, computer and cell phone usage More jobs are sedentary not physical

Define Alcoholism

Physical dependence on alcohol so that stopping drinking results in withdrawal symptoms Alcohol abuse: Drinking alcohol to excess resulting in disruption of life & causing interpersonal problems

Define nutrients and distinguish between macronutrients and micronutrients

Nutrients: Chemicals the body required for energy and normal body function to grow and survive - The scientific study of dos and its physiological functions Diet: The food you regularly consume Macronutrients: Needed in large amounts - Gives your body energy to perform essential functions - Carbohydrates, Lipids (fats), proteins, water Micronutrients: Needed in small amounts - Vitamins and nutrients that our body needs each day in order to function properly - Vitamins and minerals

Does dieting work?

Only if it is slow and steady and combined with regular exercises year-long study compared 4 diets - Atkins- consume protein and fat NOT carbs - Ornish - eat all beans, fruits and veggies you want, dairy in moderation - The Zone - 2/3's carbs and 1/3 protein - Weight Watchers - all healthy foods on a point system; includes meetings, weigh-ins and support - Results --> 1/2 participants lost 7 pounds a week and improved some healthy indicates

What is an essential amino acid? and how many do humans need?

Our body makes 11 amino acids 9 Amino acids are essential (need to get form out diet)

What differentiates being overweight from obesity?

Overweight: a body weight exceeding what is generally considered healthful for a particular height Obesity: excess accumulations of nonessential body fat that results in increased risk of health problems

What is the difference between physical activity and exercise?

Physical activity: bodily movement that substantially increases energy expenditure Exercise is a subset of physical activity that is planned, structured, and repetitive and has as a final or an intermediate objective the improvement or maintenance of physical fitness. - putting activities to use and doing them repeatedly through a day or week

What type of prescription drug is the most commonly abused? What is an example of this type of drug?

Prescription drugs - 2 most commonly abused Stimulants such as Ritalin and Adderall Opioids for pain relief (i.e. narcotics) - Opium from the poppy -Morphine for surgical and severe pain - Codeine for milder pain and severe coughs - Hydrocodone (Vicodin) and Oxycodone (Percodan and Percocet) Over the counter drugs (OTC) - more than 700 OTCs currently available --> contain ingredients previously available only by Perscription Medhadone: people who are addicted to opoids are treated with Medhadone Does not cause the rush Can be on if for life

In terms of fitness training what is: a. the principle of progressive overload b. the principle of reversibility c. The principle of diminishing returns

Principles of fitness training - Individuality: everyone is different - Specificity - Progressive overload: can't do the same thing everyday (need to increase stress you are putting on your body) -Diminishing returns: the less you continue to challenge yourself, you may start to lose the work that you have been doing - Reversibility: you can go from fit to not fit very quickly --> 96 hours without active and you can already start to see yourself diminishing

What is the differences between probiotics and probiotics?

Probiotics - Living, beneficial microbes in the gut - Maintain digestive functions - Crowd out harmful bacteria, viruses, and yeasts Prebiotics - non-digestible food ingredients that benefit human health - Tomatoes, artichokes, Onions, Garlic, chicory, asparagus, leeks, berries, bananas, flax seed, legumes, etc.

Self-induced vomiting, heavy laxative use, fasting, or excessive exercise are methods of _________ that is one of the two aspects of _______ nervosa.

Purging Bulimia Nervosa Binge eating: the consumption of large amount in a short amount of time Purging to remove the calories: through self-induced vomiting, heavy laxative use, fasting, or excessive exercise Signs of Bulimia - 2 binges and purges per week for several months - Obsession with weight Binge eating Consume large amounts of calories quickly, do little to burn off calories - binges lead to weight gain - usually eat in private or hiding from others signs of binge eating - binge at least 2 times per week - choosing 'comfort foods' during binge sessions

Define tolerance.

Reduced sensitivity to a drug Repeated drug use further alters the brain's structure and function Dependence: Physical dependence: withdrawal symptoms occur when stop using a drug Psychplogical dependence: a mental attachement to a drug

Know the symptoms of intoxication and the associated BAC levels or drinks per hour

Relaxation & exhilaration (0.03% or ~ 1 to 2 drinks/hr). Decreased fine motor skills (0.06% or ~ 2 to 3 drinks/hr). Slowed reaction time, poor muscle control, slurred speech, & wobbly legs (0.09% or ~ 3 to 4 drinks/hr). Loss of self-restraint & impaired ability to reason (0.12% or ~ 4 to 5 drinks/hr). Blurred vision & unclear speech (0.15% or ~ 5 to 6 drinks/hr). Difficulty staying awake (0.18% or ~ 6 to 7 drinks/hr). Deep sleep or stupor (0.30% or ~ 7 to 8 drinks/hr). Deep coma & danger of death (0.50% or ~ 8 to 9 drinks/hr)

Define repetitions and sets as they retain to resistance training. Explain how you adjust your repetitions to build either strength or endurance

Repetitions: the number of times you perform an exercise repeatedly Sets: separate groups of repetitions If you goal is endurance: - more repetitions (15-25) with lighter weight or lower resistance If your goal is strength: - few repetitions (8-12) with heavy weight or high resistance Resistance training is NOT always weight training Importance of CORE muscles

How can you use RICE to treat minor injuries from exercise?

Rest Ice Compression to reduce swelling Elevate the injured area

MDMA or Ecstasy is a synthetic drug that combines the functions of which two categories of drugs?

STIMULANT AND HALLUCINOGEN MDMA (methylenedioxymethamphetamine) known as ecstasy, E, X, XTC A synthetic drug that works as a stimulant & a hallucinogen Physiological/Mental effects: - Increases energy, suppresses appetite, increases in body temperature - Alters mood and perception Side effects/withdrawal symptoms - Similar to those of amphetamines & cocaine - Damage to serotonin producing neurons

One of the side effects of MDMA is permanent damage to _______-producing neurons.

Serotonin

What is anaerobic exercise?

Short, intense exercise that causes an oxygen deficit in the muscles Can incorporate into aerobic exercises and strength training improves endurance

What is the difference between simple and complex carbohydrates?

Simple carbohydrates: - 1-2 sugar molecules Complex carbohydrates: - long chains of sugar molecules - 2 forms of complex carbohydrates are starch and non-starch (glycogen and fiber) Difference is how quickly it is digested and absorbed Both are turned into glucose that the body uses as energy 6 simple sugars (natural sugars): - glucose (most common one) - galactose - lactose (milk sugar) - fructose (fruit sugar) - maltose (malt sugar) - sucrose (table sugar) Types of complex sugars: - glucose - complex carb - Starch (in plants) - Glycogen (in meat) - Cellulose (fiber)

What is the differences between skill-related fitness and health-related fitness?

Skill-related fitness: - capacity to perform specific physical skills related to a sport or other physically demanding activity Health-related fitness (everyday or exercise) - ability to perform activities of daily living with vigor 5 components of health-related fitness - Cardiorespiratory - Muscle endurance - Muscle strength - Flexibility - Body composition

Individual Behaviors Contribute to Weight gain

Social factors - long work ad school days - increased levels of stress - "Food insecurity-obesity paradox" - Don't know where they will next get food Environmental factors Obesogenic environments - Lack of sidewalks; fewer protected bike routes - Lack of large well stocked supermarkets - Lack of access to athletic facilities and gyms Public policy Conflicting policies - Funding for programs to address obesity problems - Agricultural subsidies support meat/dairy production not fresh fruit and vegetables

What is the differences between static and dynamic flexibility? include an example of each.

Static flexibility: the ability to reach and hold a stretch at the endpoint of a joint's range of motion - touch your toes and hold it Dynamic flexibility: the ability to move quickly and fluidly through a joint's entire range of motion with little resistance - kicking your legs up and down

What physiological effects and mental effects are common across all stimulants?

Stimulants - a class of drugs that stimulate the nervous system accelerate mental and physical processes in the body - a class of drug included: Nicotine, Caffeine, Amphetamine, Methamphetamine Addictive effects of all stimulants include - Euphoria - Increased alertness and concentration - Increased heart rate, blood pressure, and respiration - Decrease in appetite Differences in addictive potential are due to - How fat the drugs affect dopamine - How robust the affect on dopamine relsease is - How long the effect lasts The shorter the affect of the drug, the more addictive it is Medical field has the highest amount of stimulant abuse

Why does BAC increase at a faster rate than drinks are consumed

Stomach can hold 33-68 oz comfortably Stomach can hold 33-68 oz comfortably So 1 to 2 drinks in first hour (0.03%) then 2 drinks per hr (0.045%) as you continue drinking so the faster you drink the more your body has to metabolize

Calories consumed in excess of energy needs of the body are converted to and stored as fat True or False?

TRUE

Consistent strengthing can help anyone increase his or her flexibility True or False?

TRUE

Even if you meet the physical activity guidelines, the more time you spend sitting corresponds to an increase in risk of early death True or False?

TRUE

More people drive under the influence of marijuana than after drinking. True or False?

TRUE

Most sources of protein are also high in cholesterol and saturated fats True or False?

TRUE

Social media may have more influence on negative body images in women than other forms of media True or False?

TRUE Media images of thinness and attractiveness - Research shows that female college students shown "thin-ideal" images showed increase in negative view of their own body REGARDLESS of person's actual body size Social media - Research shows female college students regularly on Facebook, had negative feelings of own body after looking at others' posted pictures Issues of image editing and enhancing

What is the definition of physical fitness?

The ability to perform moderate to vigorous levels of activity

Explain toxicity.

The dose at which drug becomes posionous to the body

The cost of eating healthy

Think smart when making choices Eat smart when eating out Shop smart when money is tight - frozen vegetables, fresh and frozen fruits - whole grains - beans, canned tuna, lean meats, poultry, and fish

What are the two types of micronutrients required by the human body?

Vitamines: Carbon-containing compounds required in small amounts to support human metabolism - Needed by the body in normal growth and function - Humans need 13 vitamins - 2 syles of vitamins: fat soluble and water soluble Minerals: regulate body processes and provide structure - most minerals come from plants or indirectly from animal sources (has to be animals that eat plants) - A varied diet fulfills most mineral needs (supplements not recommended for most people) Two types of minerals - major and trace

Explain how waist circumference and waist-to-hip ratio are used to define a healthful weight?

Waist circumference: an indicator of how much body fat you carry - Health risk associated with circumference >35 inches in female and >40 inches in males Waist-to-hip ratio: where you carry your fat - higher risk of heart disease of diabetes in apple-shard than pear shaped - apple-shaped = more weight above waist - pear- shaped = more weight below waist (big hips) Excess fat around waist is risk factor for heart disease even with normal BMI Healthful weight: a weight at which health risks are lowest for an individual

What are the 3 parts of grain and what are the differences between whole grain and refined grain products?

Whole grains: - include bran, germ, and endosperm - brain and germ contain vitamins, minerals, fiber, phytochemicals and antioxidants Refined grains (white bread) - include only the endosperm - have less fiber and fewer nutrients Grainss, beans, vet tables, suits, seeds, nuts

Classify the following drugs as stimulants, depressants or hallucinogen. a. Alcohol b. Amphetamine c. Barbiturates d. Benzodiazepines e. Caffeine f. Cocaine g. Lysergic acid diethylamide (LSD) h. Methamphetamine i. Phencyclidine (PCP) j. Psilocybin

a. Depressant b. Stimulant c. Depressant d. Depressant e. Stimulant f. Stimulant g. Hallucinogen h. Stimulant i. Hallucinogen j. Hallucinogen

Circle the correct gender to make the statement correct. a .Males/females need higher fat levels in order to produce reproductive hormones. b. The lower fat to muscle ration in males/females increases the body's ability to burn calories. c. Men/women are more likely to consume high-calorie diets and store more fat in the abdomen.

a. FEMALES b. MALES c. MEN

Match the component of health-related fitness (cardiorespiratory, musclar endurance, muscular strength, flexibility, and body composition) with the correct definition a. The ability of joints to move through their full range of motion b. The relative ratio muscle to body fat c. The ability of your heart and lungs to effectively deliver oxygen to your muscles during prolonged physical activity d. The maximum force your muscles can apply in a single effort e. The capacity of muscles to repeatedly exert or maintain force over time

a. Flexibility - Depends on movement of muscles and connective tissue b. Body composition - The relative proportions of the body's lean and fat tissue - Body composition usually improves through physical fitness - How does body composition relate to body weight? Volume of 1 pound of muscle is half the size of the volume of 1 pound of fat - If two people weigh the same amount, the one that has more fat will appear bigger than the one with more muscle c. Cardiorespiratory - foundation for all other areas of fitness d. Muscle strength - maximum effort of lifting, pushing, or pressing - helps keep your skeleton properly aligned - Women will never have the body mass of men - Larger your muscles, the higher your metabolic rate e. Muscle endurance - Important for posture and for performing extended-duration activities

Identify the following as short-term & long-term effects of methamphetamine use. a. Aggressiveness b. Anxiety c. Convulsions d. Elevated body temperature e. Hallucinations f. Insomnia g. Memory loss h. Open sores i. Paranoia

a. Long-term b. Short-term c. Short-term d. Short-term e. Long-term f. Short-term g. Long-term h. Long-term i. Short-term

Which of the following statements about vitamins are true? a. Vitamins provide small amounts of energy b. Vitamins support human metabolism by helping chemical reactions take place c. Humans need 15 vitamins to be healthy d. A large portion of the population in the United States are vitamin deficient e. The fat-soluble vitamins are A, D, E, and K f. Fat-soluble vitamins are excreted from the body in urine g. Vitamin E is the only vitamin the body can manufacture with exposure to the sun h. Excess consumption of water soluble vitamins can have unpleasant side-effects

a. TRUE - needed by the body in normal\]] growth and function b. TRUE c. FALSE - humans need 13 vitamins d. TRUE e. TRUE water- solubles are B and C f. FALSE - tend to be stored as fat - water solubles are removed in urine g. FALSE - Vitamin D can be manufactured in the skin with adequate sun exposure ( 5-10 minutes without sunscreen during hours of 10-3) h. FALSE - Adequate amounts should be consumed daily

Identify each statement below as to whether it is descriptive of unsaturated fats, saturated fats, or Trans fats a. It is the good type of dietary fat b. It is the really, bad type of dietary fat c. It is the type with fatty acid chains that are completely full of hydrogens d. The types of fat occurs almost exclusively in processed foods

a. Unsaturated fat b. Trans fat c. Saturated fat d. Trans fat Dietary fats: Triglycerides that contain glycerol attached to three fatty acid chains Most fatty foods contain all three types of fat Unsaturated fats: good fat - fatty acid chains that have one or more areas not saturated with hydrogen Saturated fat: - fatty acid chains that are saturated with hydrogen - solid at room temperature - found in animal products, dairy products, and tropical oils - can increase the level of low-density lipoprotein (LDL) cholesterol (bad cholesterol) in the blood --> Increases risk of heart disease and stroke Trans fat: really bad fat - occur in processed food due to hydrogenation - Hydrogenation --- changes unstable, unsaturated oils into more stable and saturated solid fats --- Vegetable shortening, commercially prepared baked goods, and snack foods - elevates "bad" cholesterol (LDL) - linked to high blood pressure, heart disease, stroke, and other health problems - should be avoided Fats = 20-35% of total calories Saturated fats = less than 10% Trans fat = as little as possible Tips for choosing healthy fats - Replace dairy butter with plant butters - Eat fatty fish for omega-3 Trim off visible fat, bake or broil, and remove poultry skin before eating - Replace ice cream (high saturated fat) with frozen yogurt - Only buy trans fat free foods