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Reccomendations have been established for moderate physical activity because...
physically active people live longer than those who are inactive
The health benefits of being physically active include:
- -protection against osteoporosis by building bone strength
- -reducing type 2 diabetes risk by controling blood glucose
- -lowering heart disease risk w/ lowered BP and blood lipids
A reccomendation in the physical activity guidelines for Americans for weekly physical activity.
perform muscle-strengthening activities of moderate to high intensity 2+ days/week
The best way to schedule daily physical activity...
moderate- intensity activity can be divided into smaller sessions throughout the day
When designing a fitness routine that is intended to help muscles gain strength and size...
muscles need a day or two of rest to refuel and repair
A benefit of resistance training is that
high resistance and few repitions will build strength
a 70- year old women wants to begin a weight training program... advice?
its a good way for her to improve her bone density
Researchers measure the cardiovascular fitness w/ VO2 Max, which will:
increase as fitness improves and blood is pumped more efficiently
A benefit of cardiorespiratory endurance training is that:
the heart muscle grows larger and stronger
You have been following a fitness program for several weeks and your resting pulse has gone from 70 to 58.
You are making GOOD progress and should continue so the pulse goes lower
What is reccomended for replacing fuels that have been used during excercise
eat a high carbohydrate meal within 2 hours after exercise
How much carbohydrates does an athlete training for a marathon eat within 2 hours of exercise to enhance his storage of glycogen. Weighs: 175 lbs
How can endurance athletes best postpone fatigue during their activity
eat glucose periodally during the event
Calculate the calories needed from fat each day for a triathlete who requires 4500 calories a day. 20-35%
Protein is needed by the to support an excercise program because of its role in:
Repairing muscle tissue after exercise
Which of the following athletes would use the least protein for fuel for exercise?
Gary who consumes a carbohydrate-rich diet
A high school football player is eating 2.5 grams per lb of protein... what will happen?
this exceeds the reccommendation for his sport so he should consider trading carbohyrate for some of the protein
Recommended daily protein intake for a femal marathon runner weighing 126 lbs.
69-80 g of Protein
Protein need for a male runner weighing 152 lb who is training for an upcoming competition. Sprinter and hurdler
83-117 g of protein
An athlete taks a vitamin and mineral supplement prior to competition to improve performance.
the practice does not improve performance because there is not enough time for them to be combined with other appropriate parts so they can do their work
what would you tell a female long distance runner who is considering whether or not to begin taking an iron supplement
she needs to have medical testing of her blood iron values first to see if she needs it
an athlete is in the early weeks of an aerobic training program and develops a decrease in hemoglobin concentration....
- -the condition is callled sports anemia
- -it will go away by itself
A female athlete weighs 120 lbs before a race and 115 after, how much fluid should she consume?
2 cups for each lb= 10 cups
which of the following is the best fluid for an athlete working out in a cold climate?
room temp water
a competitive world class skier needs advice on fluid intake during training, competition, and recovery
she should drink fluids with carbohydrate added to replenish glycogen stores
your friend participates in strenous world-class competition that lasts for 4 hours +
consume sports drinks and pretzels
what is the best way for athletes toensure they have adequate sodium levels in their bodies?
do not restrict salty foods in the days before the competition
thee advantage for athletes of using sports drinks for fluid replacement is that
they have a pleasant taste which encourages consumption
Carbonated beverages are NOT a good choice for meeting an athletes fluid needs because they...
make the person feel full quickly and may limit fluid intake
Why would you tell someone not to drink alcohol before engaging in an athletic event?
- -becuse it is a diuretic
- -it impairs temperature regulation
how many grams of carbohydrate would an athlete need to consume to ensure full glycogen and other nutrient stores to meet energy needs if he consumes 2800 cal
which of the following would be appropriate as part of a pregame meal
- -toast &pineapple juice
- -pancakes with syrup
- -baked potato and orange juice
-implies that the product has special work-enhancing powers
-is associated with supplements claimed to benefit athletes
Sprinter wants to take caffeine pills to enhance performance
he needs to be aware that sport governing bodies prohibit high doses of caffeine
Which of the following statements reguarding carnitine is true?
a weight lifter is taking creatine to increase power of muscles
he will gain weight
muscle growth is stimulated by
physically demanding activity
which of the following is characteristic of meal replacement food
- -provide extra food energy
- -pregame meal
dangerous and illegal ergogenic practice
anabolic steroid hormones
benefit an athlete with a nervous stomach before competition
a main difference between a person contracting an infectious disease or a chronic disease is
some infectious diseases can be cured with medications but chronic diseases cannot
a college student who is on a high-protein diet for weightloss that restricts fruits and vegtables got a viral infection in her intestines
vitamin c deficiency from no fruits and vegtables has affected white blood cell protection
you have a friend with AIDS and are trying to support his nutrition status.
cook foods thoroughly and practice cleanliness
a 58-yearold woman w/ hypertension and elevated LDL blood levels is complaining that she suddenly is feeling tired, shortness of breath, and nausea
GO TO THE HOSPITAL HEART ATTACK
what is the role of plaque formation in the arteries during heart disease development
it can narrow passages in arteries and reduce blood flow to the heart
a 45-year old man is overweight with a family history of heart disease. risk factor he can change?
risk factors of cardiovascular disease
- -LDL cholesterol of 150 mg/dl
- -HDL cholesterol of 25 mg/dl
- -blood cholesterol of 240 mg/ dl
when trying to reduce the risk of heart diesase, the most important risk factior to modify first is:
High LDL cholesterol because of its role in plaque formation
to help control blood cholesterol you would
- -consume oats, barley, and legumes
- -limit foods with trans fatty acids
to minimize the risks of CVD you....
- - choose more fruits and whole grains
- -consume 1-2 servings of fatty fish each week
Jack's physician has placed him on a diet recommended to control his blood cholesterol.
- -consume =< 200 mg cholesterol/day
- -consume less than 7% of calories as saturated fat
which is thee best meal to help reduce LDL cholesterol levels in the blood
grilled salmon, wild rice, steamed broccoli, whole-wheat roll
good suggestion for making small changes in the typee of fat in you diet for a better health
snack on tortilla chips and salsa instead of potato chips
To control your risk of developing CVD
- -consume high levels of complex cabs and fibeer
- -substitute fish for red meat 2/week
major action of blood pressure in the arteries
when the pressure is at the right level, cells recieve nutrients and oxygen and release their wastes
high risk for developing hypertension
- -african americans
- -high fat diet
- -high salt intake
- -more than 2 drinks/day
5'6" male, 165 lbs, hypertension
165 lb woman can significantly lower BP value by
losing 10 lbs and then some
a man with pre-hypertension is trying to keep his blood pressure from going higher. Which of the following dietary changes might help?
remove salt from the tabel
herbal supplement to help with hypertension
be sure it wont react with any medications
-promoters cause the cell to multiple out of control, forming a tumor
-cancer cells can spread through the blood and lymph
-food contaminants contain carcinogens
actions on the cell in formation of cancer
guidelines for cancer prevention
- -controlling energy intake
- -increaseing the intake of fruits and vegetables
to reduce the risk of cancer:
- -high fruit and veg intake
- -consume only whole grains and other fiber-rich foods
a woman frequently has steak, potato, margarine, white dinner roll, what should she eliminate to reduce risk of breast cancer
man is at risk for developing colon cancer, what should he eat?
how to add more veg to diet
snack on carrots
the role of inflammation in development of atherosclerosis includes
WBCs being sent to the site by the immune system to try to repair the damage
-formation of plaques leading to inflammation from a diet high in sat fat
-blood clots that can break loose
.....can lead to
heart attack and stroke.
Kathy has given birth to a smalle, low-birthweight infant. Why?
1. poor nutrition
an obsese woman is trying to get pregnant with her first baby
she should try to achieve a healthy pre-pregnancy weight first
Woman that will develop a healthy placenta
- -30 lbs over weight
- -balanced veg diet
- - underweight trying to gain
malnutrition during the critical times of pregnancy will....
impair the development of organs....IRREVERSIBLE
Malnutrition late in pregnancy affects _______ of the baby
nonpreg= 1600 cals to maintain
preg= 3rd trimester
1600 +450=2050 cal
non preg= 46 g of protein
preg vegetarian is __________ deficient
should all women take penatal supplements
yes, because they contain increased nutrient values needed during pregnancy
take a prenatal vitamin supplement to be certain she is getting enough folate
Nancy 124 but is pregnant how much will she weigh after
+25-35 lbs =149-159
Morning sickness suggestion
-sip carbonated beverage and nibble on crackers before getting out of bed
pregnant coffee addict needs to
limit it to 1 cup per day
wine drinker gets preg
even a small amount of alcohol during a critical growth period can be damaging
the development of fetal alcohol syndrome in infants is related to alcohol intake by a woman during her pregnancy....what is it?
the most severe impact happens during the first 2 months of pregnancy
a woman has gained 30 lbs in her first 2 months of pregnancy and has gestational diabetes
this condition usually goes away after the baby is born
if a woman develops preeclampsia during preg.....
most women will lose their symptoms within 2 days after delivery
what are the risks of hypertension during pregnancy?
chronic hypertension and gestational hypertension increase the risk of heart attack and stroke
bev ate 1500 calories before pregnancy, she is now lactation how many does she need
breastfeeding is good
conserves iron stores for several months
breast milk offers protection against infections and allergies because...
breast milk contains antibodies against diarreah caused by a rotavirus
3 month old baby girl= 9lbs
5-month old calcium intake should
twice as much calcium as adults need on the basis of body weight
commercial formula is appropriate when...
a premature infant has special medical needs
6-month old infant, what should it eat?
WHAT SHOULD A BABY BE INTRODUCED TO FIRST?
if you want to make your own baby food
puree a small amount of cooked food before seasonings have been added
7 month old needs 40-50% of calories from fat..... 675 cals perday=
270 calories from fat
855 of children with type 2 diabetes are....
an adolescent has a total cholesterol level of 180 mg/dL and an LDL of 115 mg/dL. this individual's disease risk is...
10 year old is overweight and is at risk for developing
type 2 diabetes
initial goal for obese children is to
- -hold weight steady while they grow
- -slow rate of gain
reccommendatin for a 6 year old to improve health
carry a water bottle
2- year old toddler is going through food jags, concentrating on only one or two foods. should her parents be concerned
yes because she may not get adequate iron intake from the foods she selects
acceptable food for a child
lightly crunchy steamed carrots
at meal times the best way to ensure children are recieving nutritional adequacy from the food is
to allow them to select from nutritious foods you have prepared for the family
most appropriate of ice cream, candy, oreos and cola for an active normal weight child?
the best way to introduce new foods into toddler's diet is to
introduce them at the beginning of the meal when the child is hungry
significant choking risk=
- -inclined position destracted
- -running around while eating
is lead posioning stilla problem?
yes because there are sitll children with deficiencies of the vitamins and minerals that reduce adsorption
a parent who wishes to protect her child from lead toxicity would do all of the following
- -prevent the child from chewing on old painted surfaces
- -wash childs hands bottle and toys often
- -adequate calcium intake
tommy ate eggs, whole grain toast, cheese and orange juiice and got an allergic reaction from....
child like bananas now doesn't because he puke after eating them
hyper behavior is from
- -desire of attention
- -lack of sleep
hyperactivity of a kindergardener can be controlled byt
regular meal times
7 year old who skips breakfast will
make up the nutrients he missed by including them at lunch
15 joe is an active male, his parents are concerned he is not growing properly, to assess his growth...
compare his height and weight with previous measures taken at intervals
to control her weight she drinks diet cola instead of milk. how can she develop peak bone mass?
eat high calcium snacks
extensive acne on face how to improve?
relax on spring break to relieve stress
fast food meal, how to make up for an adequate diet?
- -eat foods hhigh in vitamins a and c
- - eat foods from fiber sources
a 70-year old women needed 2000 cal to maintain at 50 years how many does she need if her activity is the same
decreases 100 cal per decade- 1800
an elderly man wants to start physical activity, what nutrition adjestment should he make?
increased BMR from exercise will allow him to eat more food
an elderly women wants to begin an exercise program to keep herself healthy
she should aim for 150 minutes or what ever she can safely per week
Lois is a 65 year old female who participates in an exercise class 3x/week
+6 glasses of water, fruit,veg, takes hypertension medicine
why is she constipated?
reduce the effects of arthritis?
antioxidants and omega-3 fatt acids in fish oil can reduce inflammation in the joints
old women, no sun, less meat,cant conccentrate on others
vit d and vit b 12
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