Personal Nutrition Exam #3
Physical activity guidelines for obtaining fitness are...
- 20 to 60 minutes (duration) - 50 to 90% of maximum heart rate (intensity) - 3 to 5 days per week (frequency) - Any activity that uses large muscle groups plus (mode) - Moderate intensity at least twice a week (strength training) - Stretch major muscle groups 2 to 3 times per week (flexibility activity)
When to drink when pertaining to exercise and fluids:
- After exercise - Every 15 to 30 minutes during exercise - 10 to 15 minutes before exercise - 2 hours before exercise
Nutrition for fitness...
- Carbohydrate (glucose) - Protein - Fat (fatty acid) - Fluid
Factors that effect glucose use in exercise...
- Carbohydrate intake - Carbohydrate storage - Intensity and duration of exercise - Degree of training
Drug metabolism...
- Competition, effects of some drugs may be blocked. - Accidents of violence, impairment of mental function and coordination.
Who defines what is a "correct" weight...
- Culture (subjective preferences) - Science (disease risk or/and length of life)
A 10% loss of water in the body may cause...
- Death - Loss of consciousness - Blurred vision - Heat stroke - Decreased sweating
Possible side effects of anabolic steroids...
- Exaggerated hypertension - Liver dysfunction - Altered serum lipids - Increased aggressiveness - Changes in libido - Increased body hair - Acne - Male pattern baldness
Effects on the body of alcohol...
- GI tract effects (general distress) - Urinary tract effects (you need to pee a lot aka. Polyuria) - Sex hormones - "Anesthetic," or puts brain to sleep
Alcohol metabolism is dependent on...
- Gender - Size - Physical condition - What has been eaten - Alcohol content of beverage
What factors contribute to obesity?
- Genetics - Quality of diet and food supply - Lack of physical activity (Tv, cars, etc.) - Energy output less than energy intake
A 5% loss of water in the body may cause...
- Headaches - Confusion - Fatigue - Increased heart rate - Heat exhaustion - Cold sensation
Possible problems with a very low calorie or carbohydrate diet are...
- Headaches, lethargy, dry skin, constipation - Loss of: lean body tissue and immune response - Increased: body and breath odor, blood cholesterol, and risk of gallbladder or kidney stones - Malnourishment of vitamins and minerals - Heartbeat becomes irregular
Some strength training benefits are...
- Increased strength and endurance - Increased lean body mass - Increased flexibility - Improved posture and decreased back injury - Decreased age-related mobility problems - Maximized and maintained bone mass
some cardiovascular training (aerobics) benefits are...
- Increased, more efficient oxygen delivery - Decreased Blood Pressure - Strengthened Heart - Increased HDL - Increased use of fatty acids as fuel
The three stages of cancer are...
- Initiation, start of the cancer process which begins with the alteration of DNA. - Promotion, the number of cells with altered DNA increases. - Progression, there is an uncontrolled growth of abnormal cells.
Some health hazards with heavy drinking are...
- Liver disease - Cancers - Impaired mental function - High blood pressure and stroke - Heart problems - Inflammation of pancreas - Gastritis (heartburn) - Peptic Ulcers - Anemia - Osteoporosis - Decreased sperm production
The dietary risk factors for colon and rectal cancer are...
- Low vitamin D and Calcium intake - High red meat consumption - Excessive alcohol intake - Low fruit and vegetable intake
FDA rules for supplements are...
- Must be labeled as "dietary supplements." - Must also say "the FDA does not analyze supplement products before they are sold to consumers."
You should use caution when buying herbal supplements because they are...
- NOT standardized for dose - NOT regulated for safety - Some may have also been contaminated during manufacturing
- A BMI over 30 is ______. - A BMI over 25 is ______. - A BMI from 18.5 to 24.9 is ______. - A BMI under 18.5 is ______.
- Obese - Overweight - Normal - Underweight
Types of obesity are...
- Onset (Adult and Juvenile) - Distribution (upper-body obesity or apples) and (lower-body obesity or pears)
Physical activity guidelines for obtaining health benefits are...
- Physical activity every day (frequency of activity) - Any level of activity is beneficial (intensity of activity) - At least 30 minutes total of activity (duration of activity) - Can be any activity (mode of activity)
Some facts to remember if you decide to take vitamin or mineral supplements are...
- Price doesn't reflect potency - Natural and synthetic vitamins are virtually identical - Check expiration date on bottle - Store brands may be just as good as name brands - You need to take vitamin or mineral supplements with meals
There are no federal standards for ______, ______, and ______ for supplement products.
- Quality Control - Safety - Efficiency
5 health effects of obesity are...
- Stroke - Cardiovascular disease - Hypertension - Type 2 diabetes - Some cancers
The American Institute for Cancer Research (AICR) reccomends... (for cancer prevention)
- To modify overall diet and lifestyle
The most important factors of any weight loss program are...
- Weight Maintenance - Behavior Modification
The dietary risk factors for breast cancer are...
- excessive alcohol consumption - high body fat - low fruit and vegetable intake
8 ways the body uses water are...
1. Life begins in water (shock absorber in the amniotic sac for surrounding the fetus). 2. Carries nutrients to cells 3. Removes waste from the body. 4. Hydrates skin. 5. Ensures adequate blood volume. 6. Helps regulate body temperature. 7. Body fluids (cushions organs and joints). 8. Helps with digestion and metabolism.
__ out of __ people in the US DO NOT develop cancer.
2 out of 3
__ - __ % of cancers are preventable.
60 - 70 %
What is our most important weapon in the fight against cancer? (Cancer Prevention)
Awareness and fruits and vegetables.
Some birth defects such as _____ _____ _____ may be caused by the consumption of alcohol while pregnant. And these birth defects are...
Fetal Alcohol Syndrome; irreversible mental and physical abnormalities.
Energy expenditure during physical activity or exercise uses _______ during short duration of a high intensity workout and _______ during a long duration of a low intensity workout.
Glucose for short duration Fatty acid for long duration
The operating definition of how much should you weigh should be based on...
HEALTH!
Men metabolize around ___% of ingested alcohol and women metabolize around __%.
Men = 30% Women = 10%
Energy drinks have...
NO caffeine limit and the caffeine/stimulant content are not always labeled.
What are antioxidants?
Vitamins, minerals, carotenoids, and polyphenols.
Obesity is defined as a waist circumference of ________ in men and _______ in women.
Women = Over 35'' Men = Over 40''
What is moderation?
Women = less than or equal to a drink per day Men = less than or equal to two drinks per day Over 65 years old = less than or equal to a drink per day
We get immediate effects when drinking alcohol because...
alcohol requires NO digestion and is distributed very quickly effecting bodily functions. It metabolizes more slowly than it is absorbed.
Apple shaped or upper-body obesity have...
an increased risk of diabetes, heart disease, and hypertension.
Pure apple juice has...
as much sugar as some candy bars.
Antioxidants are...
available in a variety of foods and slow or prevent oxidative damage to cells caused by free radicals.
Foods that are rich in fats and oils are...
butter, mayo, fried foods, etc.
Over time, free radicals can lead to...
cancer, heart disease, cataracts, diabetes, and alzheimer's disease.
Phytochemicals are...
complex chemicals that vary from plant to plant and have thousands of compounds, pigments, and natural antioxidants.
Five or more servings of veggies and fruits each day...
decreases overall cancer rates by as much as 20%.
H20 deficiency may cause...
dehydration and a loss of 1-2% of water in the body strains your heart and cardiovascular system.
People who eat plenty of fruits and vegetables are less likely to...
develop cancer than those who don't.
Supplements with one or few phytonutrients...
have NOT shown to be effective and may, in fact, be dangerous.
Phytochemicals promotes health by...
helping slow the aging process and/or reducing the risk for many diseases.
H20 is a basic nutrient that...
is essential for life, you can only survive a FEW days without water.
alcohol dehydrogenase
is the enzyme that metabolizes alcohol.
Breast cancer is a ______ relationship that is...
linear; seen more often in women that have inadequate folic acid in diet.
A person is only capable of...
metabolizing a certain amount of alcohol per hour.
(100% fruit juice dilemma) Fruit juice is loaded with vitamins and antioxidants, but are also...
naturally high in sugar and calories.
You should try and limit your fruit juice consumption to...
one serving per day.
When taking supplements, check with your health-care provider for...
possible plant-drug interaction.
Your liver ______ ______ alcohol before other compounds, for example is why taking ibuprofin won't work.
selectively metabolizes
Free radical production levels increase during or within...
smog, too much alcohol, cigarette smoke, UV light, and physical stress.
An aspect of loosing weight the right way is to...
spread daily calories out into 3 to 6 meals.
Phytochemicals are... (difference between phytochemicals and vitamins)
substances in plants that promote good health but are NOT essential for life.
Vitamins and minerals are... (difference between phytochemicals and vitamins)
substances that are essential for life.
Free radicals damage...
tissues, body cells, and DNA.
A free radical is an...
unstable molecule with a missing electron that comes from when oxygen interacts with certain molecules in cells.
Phytochemicals are NOT...
vitamins or minerals.
Measurement of Body Fat is your body mass index or BMI which is calculated by...
weight / height x 703
Phytochemicals appear to...
work together with nutrients and fiber. and this is why MyPyramid reccomends 2 and 2 1/2 cups of fruits and vegetables.
When you mix energy drinks with alcohol...
you increase heart arrhythmia likelyness.