KIN 157 Exam #3
Card Set Information
KIN 157 Exam #3
Fitnes for Living
: proteins, carbohydrates, and fats.
: vitamins, minerals, and water.
Primary functions of protein, carbohydrates and fats
: Used for fuel and essenial growth. Make our cells (nails, hair, bones, teeth)
: Cells in out brain and blood used only carbs as fuel. Glucose for blood sugar and immediate/ready energy
: Maintains healthy skin and hair. Need fat to use Vitamins A, D, E, K. Monounsaturated improves blood cholesterols. Polyunsaturated keep heart beat steady and clots blood.
Number of calories per gram in protein, carbohydrates and fats
: 4 calories/gram
: 4 calories/gram
: 9 calories/gram
Number of calories in one pound of fat
3500 calories/lb. fat
Complete and incomplete protein
Characteristics and leading sources of saturated fats
Solid at room temperature
Fat that is a contributor to cancers
: meat, cheese, milk, eggs
Sources of fats: monounsaturated, polyunsaturated and saturated
: Avocados, most nuts, oils (olive, canola, peanut, safflower)
: Fish (salmon, tuna, trout, sardines), dark leafy greens, walnuts, and flax seeds
: Animal sources (meat, cheese, milk, eggs)
What type of fats have the most health benefits?
Glucose and glycogen
: Your blood sugar. Immediate/ready energy.
: Stored in muscles and liver
When needed. glycogen turns to glucose for energy to burn. Stored energy.
Function of fiber in the diet
Makes stool softer and easier to pass
Slows absorption of glucose with lowers risk of diabetes
Attaches to cholesterol and flushes it out to lower risk of heart disease
Good sources of dietary fiber
Wheat products, fruits, and vegetables
A measure of how the ingestion of a particular food affects blood glucose levels
Function of vitamins and minerals in the body
Convert food energy into body energy
Helps with heart beat, blood clotting
Which vitamins are water soluble? Which are fat soluble?
: C & B complex
: A, D, E, K
A deficiency in the oxygen-carrying material in the red blood cells
Mineral deficiency which can lead to osteoporosis
Primary source of dietary calcium
The benefit of antioxidants
Prevent body from producing harmful free radicals
Recommended number of daily servings from each food group for a 2,000 calorie diet, according to the DASH food plan
: 4 oz. (size of deck of cards)
: 67 grams (5 tbsp)
The leading source of calories in the American diet
Saturated fat and sugars
Dietary Guidelines for Americans
Promote health and reducce the risk of chronic disease
Ways to reduce fat in your diet
Eat chicken, turkey and fish, instead of red meat
Low fat cheese
Cut down on pastries, fried foods, mayonnaise, and salad dressing
Recommend that we don't eat more than 67 grams of fat per day. (40-50 grams per day to lose weight)
How much is considered moderate alcohol for men? For women?
: no more than 2 drinks
: no more than 1 drink
Resting Metabolic Rate
Energy required just to maintain body functions
Dictated by genes and behavior
Factors that affect metabolic rate
: Losing weight and gaining it back over and over again
: depriving of certain foods. Leads to binge eating.
Psychological, Social, and Cultural Factors
: stress, obesity, lack of knowledge, families.
Recommended number of meals/snacks per day for weight management
Eat small frequent meals on a dependable schedule
Keeps metabolism up
How much weight should be lost each week to improve chances of maintaining the weight loss?
Binge-eating followed by purging
Harder to detect
Purging 2x a day 2x a week
Liver and kidney damage
Do not eat enough food to maintain a reasonable body
Fear of getting fat
Not eating, exercising excessively
Affects 1.3 million Americans (95% women)
12-18 years old
Affects heart rate, gastrointestinal system, hormones
Stress, stressor and stress response
: any physical or psychological event or condition that triggers stress. (Cause of stress)
: emoitional and physical responses
General Adaptation Syndrome
Body releases hormones to prepare body to fight through this (cortisol and epinephrine)
When a person perceives an event as stressful, the pituitary gland produces ACTH (goes into bloodstream to adrenal glands producing epinephrine, aka adrenaline)
Effective and ineffective responses to stress
: talking, laughing, meditation, praying
: holding it in, angry, bitter, self-talk (easier to put yourself)
Eustress and distress
: Positive stress. Exercise, weddings, school, having a baby, performing on stage. Motivates us to make changes.
: Unpleasant stress. Work, relationships, parents, finals, traffic, financial problems. Can lead to sickness and even death.
How stress may increase the risk of heart disease
High blood pressure most serious long-term effect of stress
Stress management techniques
Break long-term goals into short-term goals
Consider doing you least favorite task first
Give yourself a break
Accept the fact that we all make mistakes
Stop thinking about what you're going to do, "Just Do It"
Cognitive techniques (modify expectations, laugh)
Relaxation techniques (hypnosis, massage, slow deep breathing)
Nutrition for coping with stress
How exercise relates to stress management
Light exercise relieves stress