Wellness Concepts EXAM #2 Chpts, 6,8,9,10

Chapter 8 Nutrition
-Nutrition- science of food and how the body uses it in health and
disease.
6 Classes of Essential Nutrients
1. Proteins- form important muscles, repair membranes,
tissues, regulate water and acid-base balance; help in
growth, supply energy (meat, fish, poultry, eggs, etc.).
- Provide up to 15% of daily energy
- Recommended intake- 8g/kg of body weight; 10-35% of
total calories.
- Deficiency- uncommon in U.S
- Excess- converted and stored as fat, excess urea strains
kidneys, accelerates bone loss.
- Made up of- amino acids (building blocks of protein).
- Essential amino acids- must obtain from diet
- Non-essential amino acids- body can manufacture
- Complete Proteins: animal protein, soy; supply all
essential amino acids.
- Incomplete Proteins: low in one or more essential amino
acids; plant proteins. Eat variety diet to supply adequate
amounts.
2. Carbohydrates- supply energy to cells in brain; energy to
muscles during exercise; grains, fruits, vegetables.
- Fuel preferred by brain and nervous system.
- Supply 40% energy at rest.
- Supply up to 95% energy at max
- Good source vitamins, minerals, fiber
- DECREASE heart disease and cancer.
- Strength training
- Diets high in whole grain, and fiber DECREASE heart
disease, type II diabetes and some cancers.
- Intake: 45%-65% total calories; complex carb:

 Polysaccharide- starch, glycogen, fiber, vegetables,

beans, bread.
- <15% simple carbs:
Monosaccharide- fruit sugar
Disaccharides- table sugar
Nutrient dense (fruits and milk) or Nutrient Poor
(white sugar, high fructose corn syrup).
- Deficiency- fatigue, dizziness, nausea, decrease
concentration, decrease performance.
- Excess- stored as fat
3. Fats- supply energy; insulate, support, and cushion organs
(animal foods, nuts, fish, etc.).
- Major fuel during periods of rest and light activity.
- Provides essential fatty acids
- Required to absorb fat soluble vitamins
- Promotes fullness
- Supplies 69% energy at rest
- Certain fats may decrease risk of heart disease and
cancer.
- Two Essential Kinds:
Linoleic and Alpha-linoleic acids- essential to diet;
key regulators of blood pressure.
Monounsaturated- olive oil, avocados, olives, nuts.
Polyunsaturated- salmons, tuna, soybeans.
- Dont eat high fat pre-exercise meal.
- Limitless amount of energy
- Deficiency- decreased <300mg cholesterol absorption of
fat soluble vitamins.
- Excess: may increase obesity
- Saturated- fatty meats, butter, cheese, coconut oil
- Trans fat- French fries, fast food, shortening packaged
cookies.
4. Vitamins- promote (initiate or speed up) specific chemical
reactions within us (fruits, vegetables, grains, etc.).
- Fat Soluble and Water Soluble- Fat Soluble A, D, E, K

Dissolved in Fats
Excess stored
Danger toxicity
Vitamin A- vision, skin, bones, teeth, increase
antioxidant. Sources: milk, cheese; Deficiency: night
blindness, cessation bone growth.
Vitamin D- mineralization of bones, calcium
absorption. Sources: sunlight, milk, eggs; Deficiency:
rickets, osteomalacin
Vitamin E- (antioxidant) protects and maintains cell
functions. Sources: sunflower seeds, almonds, wheat
germ, vegetable oil. Deficiency: rbc rupture, anemia
Vitamin K- aid in blood clotting. Sources:
synthesized from bacteria in GI; Deficiency:
excessive bleeding.
- Water Soluble Dissolved in water
Excess excreted
Low Danger Toxicity
B complex, C:
B Complex- converts food into energy. Sources:
DGLV, grains, legumes; Deficiency- Beriberi
Folic Acid- Form DNA and new cells. Sources:
fortified grains, OJ, beans.
Vitamin C- maintain connective tissue, iron
absorption, support immune system, antioxidant.
Source: citrus fruits, bell peppers, broccoli;
Deficiency: scurry
5. Minerals- help regulate body functions; aid in growth and
maintenance of body tissues (most food groups).
- Calcium- builds bones, nerve conduction. Sources: milk,
fortified OJ. Inhibitors: excess protein, excess sodium.
Deficiency- Osteoporosis
Needs vitamins K and D to be absorbed.

- Sodium- maintains fluid balance, regulate BP. Source:

PROCESSED FOODS; Deficiency: muscle cramps, Excess:
fluid retention, increase blood pressure.
About 77% of sodium intake comes from processed
foods.
- Trace Minerals- part of hemoglobin, carries oxygen.
Source: red meat, beans; Deficiency: iron deficiency
anemia.
6. Water- 50-60% of body weight- medium for chemical
reactions, transports chemicals; regulates temperature,
removes waste.
- Fruits, vegetables, liquids
- >8 cups/day
- Pale or clear urine
- Dehydration- decrease performance, thirst mechanism
may not be effective.
- Water intoxication- dilutes electrolyte concentration.

- Diet affects many other factors

* Heart Disease
* Cancer
* Weight
* Diabetes
-Top 3 Sources of Calories
1. Soft Drinks (7.1%)
2. Cakes and Sweets (3.6%
3. Hamburgers, cheeseburgers (3.1%)
-Digestive System
Primary Route:

1.
2.
3.
4.
5.
6.

Mouth
Esophagus
Stomach
Small Intestine
Large intestine
Rectum

Accessory Organs:
1. Gallbladder
2. Liver
3. Pancreas
-Most nutrients are absorbed in the small intestine.
-Macronutrients- Large; proteins, fats, and carbs.
-Micronutrients- Small; vitamins and minerals
-Energy Yielding:
* Carbs
*Fats
* Proteins
-Non Energy Yielding:
* Vitamins
* Minerals
* Water
-Energy is measured in calories*
-Daily values are based on a 2,000 calorie diet.
-Limit- Fat, Cholesterol, carbs, and sodium.
-Get enough- Dietary fiber and vitamins.
-Whole Grains

-Color is not a good indicator

-Coarseness not good indicator
-Must look for whole grain:
* Whole wheat, whole oats, cornmeal, wild rice, etc.
* Whole wheat bread has way more nutrients than white.
Fiber
-Soluble (oats, fruits, beans), decrease LDL, decrease absorption
of glucose.
- Insoluble (wheat, vegetable)
* Promotes feeling of fullness
* Promotes digestion
* Decrease incidence of colon cancer
-Dietary Fiber- fruits, legumes, oats
-Functional Fiber- isolated from natural sources, processed in a
lab.
-Total Fiber- sum of dietary and function of fiber
Alcohol and Health
- Moderate and Excessive:
Moderate- increase HDL, decrease blood clotting,
decrease mortality.
Excessive- increase blood pressure, contribute to
heart failure, high calorie intake, lead to alcoholism,
fetal alcohol syndrome.
USDA Food Pyramid

-Plate:
*25% whole grains
*50% vegetables and fruit
*25% lean protein (chicken or beans)
-Vegetarianism*Vegan- no animal products
*Lacto-vegetarians- eat plant and dairy products
*Lacto-ovo-vegetarians- eat plant foods, dairy products, and
eggs.
-Glycemic Index- A measure of how the ingestion of a particular
food affects blood glucose level.
-Anemia- Deficiency in the oxygen-carrying material in the red
blood cells.
-Antioxidant- A substance that protects against the breakdown of
body constituents by free radicals, and repairing damage to
molecules.
-Free Radicals- electron-seeking compound that can react with
fats, proteins, and DNA damaging cell membranes in search for
electrons.
-DRIs ( dietary reference intake)- Adequate intake, estimated
average requirement, recommended dietary allowance, tolerable
upper intake level.
-Key Messages of MyPyramid:

* Personalization
* Daily Physical Activity
* Moderation of food
* Proportionality
* Variety
-Organic- Designation applied to foods grown and produced
according to strict guidelines limiting the use of pesticides,
nonorganic ingredients, hormones, antibiotics, genetic
engineering, irradiation, and other practices.

Chapter 6: Body Composition

-30 minutes of moderate intensity physical activity at least 5 days
per week.***
-Consume at least 5 servings of fruits and vegetables per day.
-Energy intake < Energy expenditure= Weight loss
-Body Composition- % of fat and fat free mass
-Overweight- 65% US, excess weight for height
*BMI- 25-30kg/m2
-Obesity- (33-35% US)- Severely overweight
*BMI > 30 kg/m2
-Body Fat- Excess energy is converted into lipids (triglycerides)
and stored in adipose cells. A moderate calorie deficit through
diet and exercise will remove lipids from adipose cells.
* Essential needed body fat: 3-5% men, 8-12% women.

*Non-essential body fat (visceral and subcutaneous)- 12%

men, 15% women.
*Total: 15% men, 24% women
-Metabolic Syndrome- a cluster of symptoms present in many
overweight and obese people that greatly increases their risk of
heart disease, diabetes, and other chronic illnesses; also called
insulin resistance syndrome.
Overweight:
-

High cholesterol
High blood pressure
Heart attack
Stroke
Type 2 diabetes
Breast cancer
Prostate cancer
Colon cancer
Back pain

Underweight:
- Smoking
- Illness
- Malnutrition

Blood Glucose High

- Pancreas secretes insulin
- Insulin escorts glucose into cells
- Blood glucose is decreased
Blood Glucose Low
- Pancreas secretes glucagon
- Glucagon stimulates the breakdown of stored glycogen
into glucose

- Blood glucose is increased

Diabetes
-Type 1 and Type 2
Type 1:
-

Insulin dependent
Formerly juvenile onset
Pancreas not secreting enough insulin
REDUCED INSULIN PRODUCTION

Type 2
-

Non-insulin dependent
Formerly adult onset
Cells are not responding to insulin
REDUCED INSULIN SENSITIVITY
90% are overweight
Adiponectin is a hormone that makes the cells sensitive to
insulin.

Assessment of Body Composition

Height/weight tables
BMI
Abdominal circumference
Bioelectrical impedance
Skinfolds
Underwater weighing
Bod pod
Dual energy x-ray

2. The Thermic Effect of Exercise is the amount

of calories required to perform any type of physical
activity. This includes structured activity like running
and weight lifting as well as scratching your head
and wiggling your toes. Active individuals expend a

large percentage of total calorie expenditure through

activity.
3. The Thermic Effect of Feeding is the amount
of energy required to digest and absorb the nutrients
in your food. It is not accounted for in the BMR/RMR.

Calculating BMI
-BMI- a measure of relative body weight correlating highly with
more direct measure of body fat, calculated by dividing total body
weight (in kgs) by the square of body height (in meters).
-Weight (lbs.) x 1kg/2.2lbs= weight (kg)
-Height (inches) x .0254m/in = Height (m)
-Resulting height x (itself) = x
-BMI= kg/m2
-Recommended BMI- 18.5-25
Calculating abdominal Circumference
-Recommended Males: <40
-Recommended Females: <35

Chapter 9: Weight Management

-Factors contributing to excess body fat:
1. Genetic Predisposition- 25-40% of an individuals body fat.
If both parents are obese, children have an 80% chance of
being obese. Tendency to be obese may be inherited.

2. Influence of environment (parents)- diet and exercise,

what your parents feed you as kids and what they let you eat
and what they themselves eat.
3. Eating from larger portion sizes- WE tend to eat more
when we are served larger portions.
4. Having a large variety of food in one sitting- We tend to
eat more when we have more choices.
5. Eating away from home more than 3 times a week- Eating
out has higher calories then normally eating at home.
6. Eating infrequent large meals/ skipping meals.
7. Having a sedentary lifestyle
8. Eating in response to emotions- boredom, loneliness,
stress, or happiness.
9. Not being breastfed as a child
10. Consuming soda regularly- liquid calories dont trigger
satiety.
11. Watching Television frequently- screen time displaces
activity and may encourage overeating.
-Resting Metabolic Rate (RMR)- The energy required (in calories)
to maintain vital body functions, including respiration, heart rate,
body temperature, and blood pressure, while the body is at rest.
-Ignore Hunger and Satiety cues- weve learned to eat when were
not hungry and continue while were full.
-You burn fewer calories while watching TV than while sitting and
talking.
-Weight Loss Recommendations:
*Long-term behavior change

*Initial Goal- lose 5-10% of body fat

* Goal lbs.-2 lbs. per week
* Minimum calorie intake- females: 1200 calories, males:
1500 calories.
*Diet and Exercise Combination
- reduce calorie intake
- Aerobic exercise (lose fat)
- Resistance training (preserve muscle/RMR)
-Appetite is psychologicalHunger is physiological:
* Lower blood sugar levels
*lower blood leptin levels
*empty stomach
-Eat 3-5 small meals a day (minimeals help keep your blood sugar
level and may help prevent overeating).
-Time of day has nothing to do with weight gain
-Eat carbs, fats, and protein at all meals
-The key to successful weight loss is making changes in your
eating and physical activity habits that you can keep up for the
rest of your life.
Eating Disorders
- Anorexia Nervosa- self starvation, over exerciser,
compulsive calorie counter.
- Bulimia Nervosa- binge and purge
- Binge eating disorder- binge only

Chapter 10: Stress

-Stress- the collective physiological and emotional responses to
any stimulus that disturbs an individuals homeostasis.
-Stressor- any physical or psychological event or condition that
produces physical and emotional reactions.
-Stress Response- the physical and emotional reactions to a
stressor.
Two Types of Stress: Eustress and Distress
-Eustress- positive, motivating, gives purpose; boredom over
-summer shows the positives of school. Stress from positive
stressor.
-Distress- Negative, increases risk of disease, decreases
immunity. Stress from negative stressor.
Stress Management:
Understand the stress response- fight or flight, blood
pressure, heart rate, overeat, substance abuse, etc.
Recognize stressors- appreciate positive stressors
and ignore
Develop stress reduction skills- time management,
relaxation techniques, recognizing positive and
realistic expectations.
Incorporate skills into lifestyle
-Somatic Nervous system- the branch of the peripheral nervous
system that governs motor functions and sensory information,
largely under conscious control (VOLUNTARY). Body releases
epinephrine (adrenaline) which increases speed of heart rate.

-Ex: when you want to move a muscle

-Autonomic Nervous System (INVOLUNTARY)- The branch of the
nervous system that controls basic body processes. Ex: when your
heart races or you get anxious. Consists of the parasympathetic
and sympathetic nervous divisions;
-Parasympathetic division- division of the autonomic nervous
system that moderates the excitatory effect of the
sympathetic division, slowing metabolism and restoring
energy supplies. SLOWS things down, breathing rate and
heart rate are low, largely in control when resting and calm.
-Sympathetic division- SPEEDS things up, heart rate
accelerates, blood rushes from heart to muscles and brain,
called fight or flight reaction.
* Fight or flight reaction- a defense reaction that
prepares a person for conflict or escape by triggering
hormonal, cardiovascular, metabolic, and other
changes.
The Fight or Flight Response
-Pupils dilate
- becomes more acute, (hear every little sound)
-Endorphins released to block pain in case of injury
-Decrease saliva and mucus in mouth, digestion low priority (dry
mouth)
-Bronchi dilate to let more air flow into lungs
-Perspiration increases to prevent overheating (sweaty palms)
-Liver breaks glycogen down into glucose for immediate energy

-Digestion halt (indigestion, butterflies, nausea)

-Norepinephrine- when released by the brain, causes arousal

(increased attention, awareness, and alertness). Constricts blood
vessels.
Endocrine System (glands and hormones they secrete)
Response: Glands
Hypothalamus- great coordinator of the brain; tells
the other hormones what to do. When stimulated by
sympathetic nervous system, tells pituitary and
adrenalin gland what to do.
Pituitary- located at base of the brain, secretes
endorphins.
Adrenal-The adrenal glands sit on top of kidneys.
They secrete cortisol (lower immunity, sexual
function & affects metabolism) and the
catecholamines epinephrine and
norepinephrine (increase heart rate, breathing,
blood pressure).
Pineal- secrete melatonin which regulate the
sleep/wake cycle.
-Endorphins- inhibit pain to prepare the body for injury.
-Cortisol- released by the adrenal glands; breaks up triglycerides,
protein, and glycogen to be used for energy. Consistent expose
could lead to decrease bone mineral density, immunity, increases
blood pressure and risk of CVD.
-Catecholamine- epinephrine and norepinephrine.

General Adaption Syndrome:

Stage 1- Alarm; fight or flight kicks in

Stage 2- Resistance; adapt and achieve new level of
homeostasis.
Stage 3- Exhaustion; burn out, can lead to
depression, suicide, mood disorders, extreme
anxiety, health and performance are affected.
Stress and Disease: Effects on the Body
Increase Blood pressure- hypertension, can lead to all
forms of heart disease.
Decrease Immunity- Stress appears to depress
immune function in two main ways. First, when
people experience stress, they more often engage in
behaviors that have adverse effects on their health,
such as cigarette smoking, using more alcohol or
drugs, sleeping less, exercising less, and eating
poorly. In addition, stress may alter the immune
system directly through hormonal changes. Research
indicates that cortisol actively suppresses the bodys
immune system.
Hormonal Changes: Menstrual irregularities,
pregnancy complications, impotence.
Stress and Disease: Effects on Behavior
Smoking
Substance Abuse
Decrease Physical Activity

 Disordered Eating
Altered Perceptions
Altered Sleeping Patterns

Symptoms of Stress:
#1 Insomnia
#2 Headaches
Nervous Tick
Rapid heart rate
Increase sweating
Change in appetite
Fatigue
Nausea
Chest pain
Difficulty concentrating
Stress Related Health Disorders:
- Hypertension- Heart Disease
- Cancer

- Ulcers- hydrochloric acid eventually eats away at stomach

lining.
- Constipation
- Depression- mental illness
- Schizophrenia- severe mental illness
Types of Stressors
- Duration
Long term- caring for an ill family member
Short term- being stuck in traffic
Daily Hassles
Major life changes- death of a loved one, marriage,
divorce.
Catastrophes- war, violence, or an accident.
-Severity
* Depends on perception
Factors Contributing to perception of Stress:
- Personality: Type A or Type B
o Type A- time conscious, rushed, driven, competitive,
more prone to stress related illnesses.
o Type B- relaxed, less time conscious, more realistic
perspective, less prone to stress related illnesses.

- In born temperament- personal chemistry

- Early Experiences- stressed mother during pregnancy
released more cortisol.
- Past experiences- affects feelings toward future
experiences.
- Locus of Control:
External- believes you have no control over your fate,
no matter how hard I study Im not passing that
test.
Internal- believes you do have control over your fate.
- Learned coping mechanisms- if your parents smoked,
drank, or stuffed their feelings, you may be prone to do
the same.
Stress Management:
- Problem Focused Coping
Most effective- modifies or avoids the situation;
study, avoid procrastinating, manage time, etc.
- Emotion Focused Coping
Short Term- eliminates unpleasant emotion; deep
breathing before starting the test, temporarily
removes stress.
Managing Stress:
- Develop meaningful relationships

- Exercise regularly
- Eat a healthy balanced diet
- Manage your time
- Develop positive, realistic ways of thinking
- Communicate openly and honestly
- Practice relaxation techniques:
Progressive relaxation
Visualization or imagery
Deep breathing
Meditation and prayer
Yoga
Tai chi
-Resistance training can increase lean muscle.
-Aerobic exercise and eating fewer calories can decrease body
fat.
Importance of Body Fat Distribution
- Apple shaped:
Abdominal fat
More common in males
Visceral fat= HIGH RISK

- Pear Shape:
Hips and thighs
More common in females
Subcutaneous fat= LESS RISK