Wellness #2 – Flashcards

the body's relative amounts of fat and fat free mass

Body weight is simply how much you weigh. Body comp is the human body divided into fat-free mass and body fat. Percent body fat is the percentage of the total body weight that is composed of fat

essential fat is fat incorporated in various tissues of the body that is critical for normal body functioning. storage fat is fat that accumulates in adipose tissue. Too much of this fat is associated with increased risk of chronic diseases like diabetes and cardiovascular disease. Fat-free mass comprises all the body's nonfat tissues: bone, water, muscle, connective tissue, organ tissues, and teeth

insulation, cushions vital organs, and can be converted into energy. Fat is used to build new cells and is critical for normal brain development and nerve function. Fat is also needed to carry and help absorb fat-soluble vitamins, such as vitamins A, D, E, and K, and carotenoids. Too little fat is linked to reproductive, respiratory, circulatory, and immune system disorders and with premature death. These people may experience muscle wasting and fatigue, and women may experience amenorrhea

bone, water, muscle, connective tissue, organ tissues, and teeth

Fat is important for the functioning of the human body. However, too much is very dangerous. Mild to moderate overweight is associated with a substantial increase in the risk of type 2 diabetes, death from many types of cancer, hypertension, impaired immune function, gallbladder and kidney diseases, skin problems, sleep and breathing disorders, erectile dysfunction, pregnancy complications, back pain, arthritis, and other bone and joint disorders.

BMI, underwater weighing, skin-fold measurements, the Bod Pod, bioelectrical impedance analysis, and dual-energy x-ray absorptiometry, and whole body pethysmography.

Body mass index. 1) divide body weight in pounds by 2.2 to convert weight to kilograms. 2) multiply height in inches by 0.0254 to convert height to meters. 3) multiply the result of strep 2 by itself to get the square of the height measurement. 4) divide the result of step 1 by the result of step 3 to determine the BMI. In short= wt (kg)/ ht (m)^2

an individual is submerged and weighed under water. Percentages of fat and fat-free weight are calculated from body density. Muscle has a higher density and fat has lower density than water. Therefore, people with more body fat tend to float and weigh less underwater, and lean people tend to sink and weigh more under water. This has a margin of error of about +- 3%

involves measuring the thickness of skin folds at several different places on the body. They are measured with a device called a caliper, which is a pair of spring- loaded, calibrated jaws. They have a fairly substantial margin of error +- 4% if performed by a skilled technician. Pros: safe, non-invasice, easy. cons: requires trained and experienced personelle, some people uncofortable, and low inter-tester reliability

Works by sending a small electrical current through the body and measuring the body's resistance to it. Fat free tissues, where most body water is located, are good conductors of electrical current, whereas fat is not. The amount of resistance to electrical current is related to the amount of fat-free tissue ni the body and can be used to estimate percent body fat. Error rate is about +- 4-5%. To reduce error, avoid over or underhydration

assesses total bone mineral content. it works by measuring the tissue absorption of high and low energy x-ray beams. error rate = +- 2%. Pros= quick, safe, and accurate. cons= constly and there's limited access

measures body volume by air displacement

essential fat should be 3-5% of total body weight in males and 8-12% of total body weight in females. 12% of non-essential fat in men and women. For optimal health, fat should be 6-18% for males and 18-25% for women.

BMI <18

body weight above the recommended race for good health; sometimes defined as a bmi between 15 and 19.9, a measure of the proportion of weight to height

severely overweight, characterized by an excessive accumulation of body fat; may also be defined in terms of some measure of total body weight or a bmi >30

12-20% body fat for men, 20-30% body weight for women

pear shaped and apple shaped. Pear= fat stored in the hips, thighs, and buttocks. This is subcutaneous fat which has less risk. apple shaped= fat sotred in teh abdominal region. this is visceral fat which has a high risk bc it is more easily mobilized and sent into bloodstream, increasing disease-related blood fat levels

of total caloric intake, 46% is carbs, 16% is protein, and 32-38% is fat. It is filled with refined grains, foods with added sugar and fats, meat and poultry.

A substance that provides nourishment essential for growth and the maintenance of life/ protein (4 cal/gram, composed of amino acids), carbohydrates (4 cal/gram), fats (9 cal/gram), vitamins, minerals, and water

a measure of energy content in food. 1 kilocalorie represents the amount of heat needed to raise the temperature of 1 liter of water 1degree celsius.

an essential nutrient required by the body in relatively large amounts. include protein, fat, carbs, and water

an essential nutrient required by the body in minute amounts

protein, fat, and carbs. Protein= eggs, fish, and poultry; fat= nuts, grains, and seeds; carbs= grains, fruits, and vegetables

10-35% total calories= protein. Fats= 20-35% total calores, <10% from SFA and TFA, <300 mg cholesterol/day. Carbohydrates= 45-65% total calores, <15% total calories from simple carbs, 25-38 g fiber/day. You should be hydrated to the point of clear urine

Fuel preferred by brain and nervous system; supply about 40% of energy at rest; supply up to 95% of energy at max; good source of vitamins, minerals and fiber; decrease risk of heart disease and cancer

soluble fiber and insoluble fiber

get this from oats, fruits, and beans. it binds with bile and excretes with feces. It lowers LDL and the absorption of glucose. It reduces the risk of cardiovascular disease, helps to control diabetes, and increases the feelings of fullness

get this from wheat and vegetables. It promotes the feeling of fullness, aids in weight loss, promotes digestion and regularity, and decreases the incidence of colon cancer

a measure of how a particular food affects blood glucose levels. Foods with a high glycemic index cause sudden large increases in blood glucose and insulin. Foods with a low glycemic index cause low to moderate fluctuations in blood glucose. whole grains have a lower glycemic index than refined grains, which helps to maintain stable blood glucose levels throughout the day and control hunger

build and repair tissue, work with enzymes, work with antibodies, work with hormones, maintain body fluid balance, and provide a limited source of energy

20 common amino acids are found in food, 9 of these are essential. the other 11 can be produced by the body as long as the necessary components are supplied by foods

amino acid that cannot be synthesized de novo (from scratch) by the organism, but must be supplied in its diet.

complete= supply all essential amino acids. These come from animal protein and soy. Incomplete proteins are plant proteins that are low in one of more essential amino acids.

add flavor and texture to food, source of energy, transport fat-soluble vitamins (A,D,E,K), and supply essential fatty acids

saturated fats and unsaturated fats (monounsaturated and polyunsaturated). There are also trans fats, which come from unsaturated fats

Raise LDL and HDL. The net overall effect is more harmful than good

lower bad LDL cholesterol and raise good HDL cholesterol. Lower rates of heart attack and stroke

Raise LDL cholesterol and lower HDL cholesterol. Raises rates of heart attack and stroke, and injure endothelium of blood vessels

hydrogens are added to unsaturated fats

it is involved in every vital body process: digestion, absorption, circulation, excretion, transportation, and temperature regulation

6-70%. Human blood is over 80%water, muscle is over 70% water, skin os over 70% water, bone is over 25%, fat is 20%, brain is 75%, and heart is 80-90%

vitamins are organic substances (carbon-containing) needed in small amounts to help promote and regulate chemical reactions and processes in the body. Humans need 13. Minerals are inorganic compounds needed in small amounts for regulation, growth, and maintenance of body tissues and functions. There are 17 essential minerals

fat-soluble and water-soluble

They are substances that protect against the breakdown of body constituents by free radicals; actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules. They prevent undesired oxidative damage and may block the damaging action of free radical;, may play a tole in the prevention of heart disease, cancer, and cataracts; donate electrons and stabilize free radicals; and may delay cellular aging

chemically unstable, electron-seeking compounds that can damage cell membranes and mutate genes in search for electrons

make at least half of your grains whole grains, fill half your plate with fruits and vegetables, use fat-free or low-fat milk and dairy products. almost split plate into 4ths: fruits, vegetables, grains, and protein

Rise of portion sizes, having a large variety of food in one sitting, eating away from home, eating infrequent and large meals, lack of physical activity (due to technology, urban sprawl, commuting time, decreased PE and recess, unsafe neighborhoods)

people underestimate the amount of food they eat and overestimate the amount of physical activity they do. Americans consume high-fat, high-sugar, calorie dense, portion sizes. There is also psychosocial factors: eating provides distraction from depression, stress, anger, boredom, frustration, etc.

the energy required to maintain vital body functions, including respiration, heart rate, body temp, and blood pressure while the body is at rest.

both heredity and behavior. Weight loss and gain, genetics, exercise, muscle mass, age, gender, etc all affect metabolic rate