ESS 3 Final Exam Study Guide PDF

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Lauren Hess

ESS 3

Final Exam Study Guide

Chapter 8: Vitamins 

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Fat soluble o Vitamin A, D, E, and K o Storage: liver and body fat o Toxicity: accumulation of vitamins in liver and body fat (Vitamin A and D) Water soluble o Thiamin, Riboflavin, Niacin, Vitamin B-6, pantothenic acid, folate, biotin, Vitamin B-12 o Storage: stores limited amounts of water-soluble vitamins – except vitamin B-12 o Toxicity: not as toxic as fat soluble Vitamins o Vitamin K (fat soluble)  Main function: production of active blood clotting factors  Food sources: green leafy vegetables (kale, spinach, broccoli, etc.), canola and soybean oils, products made from these oils  Deficiency: excessive bleeding  Toxicity  Adult UL = unknown  Can lead to osteoporosis  Coenzymes: delivers required coenzyme for making amino acids that stop bleeding disorders o Vitamin D (fat soluble)  Main function: absorption of calcium and phosphorus, maintenance of normal blood calcium, calcification of bone, maintenance in immune function  Deficiency: rickets in children, soft bones, depressed growth  Toxicity  Adult UL = 100 mcg/day  Poor growth  Food sources: fish liver oils, fatty fish (salmon, herring, catfish), milk, orange juice, margarine, fortified cereals  Other sources: sun exposure  Relationship with calcium: both works to protect bones o Vitamin A (fat soluble)  Main function: normal vision and reproduction, cellular growth, immune system function  Deficiency: night blindness, poor growth, dry skin, reduced immune system functioning  Toxicity  Adult UL = 3000 mcg/day  Nausea, vomiting, headaches, bone pain, hair loss, liver damage  Food sources  Preformed (animal foods): butter, fish liver oils, eggs o Retinol: most active form of Vitamin A in the body

Lauren Hess

ESS 3 

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Final Exam Study Guide

Found in liver, kidney, eggs, and other dairy products  Provitamin (plant foods): yellow-orange and dark green fruits and veggies o Carotenoid: yellow-orange pigments  Beta-Carotene: carotenoid the body converts to vitamin A  Carrots, spinach, leafy green, mangoes o B-Vitamins (water soluble)  Group functions: keep our bodies running like “well-oiled machines”, help convert food into fuel to keep us running  Food sources: whole grains, meats, dairy products, legumes, seeds and nuts, dark leafy greens  Deficiency issues: anemia, diarrhea, neural tube defects in embryos, weakness and fatigue o Folate (water soluble)  Function: part of coenzyme needed for DNA synthesis  Supplementation (demographic): alcoholics, women of childbearing age, pregnant women, people with disorders  Deficiency issues: Neural tube defects in pregnant women  spina bifida and anencephaly o Vitamin B-12  Function: needed for various cellular processes, including folate metabolism, and maintenance of myelin sheath  Sources: animal foods only  Supplementation (demographic): older people, vegans Antioxidants o Vitamin E  Function: functions in condition with aging, helps body with cancer  Food sources: oil, nuts, seeds o Vitamin C  Function: growth and repair of tissues, heals wounds, forms scar tissue, helps form protein that makes tendons, ligaments, skin  Immune function: synthesis of bile, produces stress hormone, produces hormone that regulates energy metabolism  Food sources: peppers, citrus fruit, berries  Free radicals: unstable molecules that can damage cells in your body  Oxidation: combine chemicals with oxygen (rust happens)  Can form a radical  Disease prevention function: smoking increases radicals in the body  leads to cancer Cancer o Causes: Aging, family history, tobacco, radiation, irritants, alcohol, excess body fat o Risk factors  Free radicals: damage cells in the body

Lauren Hess

ESS 3 

Final Exam Study Guide

Carcinogens: environmental factor (radiation, tobacco smoke, virus) that triggers cancer

o Stages  Malignant cells become out of control  divide (do not die)  can’t perform specialized functions  form malignant tumors  cells break off and invade other parts of the body (metastasized)  Benign tumor  not cancerous  still needs to be treated and reduced in size o Prevention (antioxidants)  Consume a nutritious diet (fiber rich foods, fruits and vegetables)  Drink enough fluids (non-alcoholic)  Antioxidants – protect DNA from free radical damage which prevents potentially cancer-causing mutations  Healthy body weight  Minimize consumption of alcohol  Physically active lifestyle

Chapter 9: Minerals 

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Minerals o Major Minerals  Calcium = 1000-1200 mg  Sodium = 1500 mg  Potassium = 4700 mg  Chloride = 2300 mg  Magnesium = 400-420 mg (men), 310-320 mg (women)  Phosphorus = 700 mg  Sulfur = none o Trace Minerals  Iron = 18 mg (women), 8 mg (men)  Zinc = 8 mg (women), 11 mg (men)  Copper = .9 mg  Iodine  Selenium  Molybdenum  Fluoride = 3 mg (women), 4 mg (men)  Manganese  Chloronium o Ultra-trace minerals (basic requirements) Electrolytes o Electrolyte: mineral salts dissolved in water (sodium, potassium, chloride, phosphorus)  Inside of the cell: potassium  Outside of cell: sodium, chloride, calcium Chloride

Lauren Hess

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ESS 3

Final Exam Study Guide

o Function: major electrolyte, helps maintain fluid and electrolyte balance, part of hydraulic acid, abundant in the diet with sodium o Toxicity: diets rarely lack chloride, overconsumption increases blood pressure, toxicity due to water deficiency o Sources: abundant in processed foods o Hypertension: See Sodium Sodium o Function: regulate fluid balance/blood pressure, contract muscles, help nutrient transport, transmit nerve impulses o Al = 1500 mg / day o UL = 2300 mg /day (average in U.S. = 3400 mg /day) o Toxicity:  Hypertension: high blood pressure  Can be reduced by DASH diet  High sodium intake  cardiovascular disease stroke, kidney failure, some cancers  Osteoporosis: sodium and bone loss (see calcium) o Sources: processed, packaged, restaurant foods o Deficiency: hyponatremia, edema, high blood pressure Potassium o Function: helps maintain electrolyte balance, maintain cell integrity, aids in nerve impulse transmission, lowers blood pressure o Sources: fresh foods, fruits, vegetables, whole wheat, brown rice o Deficiency symptoms: increased blood pressure, salt sensitivity, kidney stones, muscle weakness o Toxicity: hypertension, stroke Calcium o Function: blood clotting, hormone secretion, muscle contraction, nerve transmission, bone health, structure of our body o Sources: dairy foods, leafy greens, some legumes (limited calcium in diet) o Deficiency risks  Osteoporosis: low bone mass and reduced bone structure  Consuming excess protein, sodium, caffeine, alcohol  Smoking  Family history, menopause, prolonged bed rest Iron (most abundant trace mineral) o Function: energy metabolism, immune response, DNA synthesis (reproduction growth, and healing) o Deficiency: Iron Deficient Anemia  Caused by blood loss, insufficient iron intake  High risk: children, pregnant/menstruating women o Toxicity: Iron poisoning  unintentional death in children o Heme Iron: hemoglobin (blood) and myoglobin (muscle)  Red meat, poultry, fish o Non-Heme iron

Lauren Hess

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ESS 3

Final Exam Study Guide

 Lentils, beans, dried fruit, grain products o AI = 8 mg (men), 18mg (women) o UL = 45 mg Fluids/Water o Functions: regulate body temperature, transport nutrients, lubricate joints, mucus/saliva, cushions tissue, solvent removes waste o Intracellular (2/3): inside our cells o Extracellular (1/3): outside cells o Loss of water  Urine, vapor from lungs (breathing), sweating, loss in feces o Intake requirements  Water intoxication (hyponatremia): confusion, convulsions, death  Caused by drinking too much water  Sodium content is too low, diluted electrolytes o Sources: water, beverages, food, metabolic water Dehydration o Signs: confusion, convulsions, death, thirst o Prevention: drink water throughout the day Fluids/Alcohol o Absorption: 1 ounce of alcohol can be metabolized per hour  Absorbed in the stomach and small intestine into bloodstream  Dispersed throughout water containing portions of body  Metabolized in liver o Recommendations  Females: 1 standard drink per day  Males: 2 standard drinks per day o Women have less water, so they can’t drink as much

Chapter 10 & 11: Energy Balance & Nutrition and Exercise 

Energy Balance o Obesity: at risk of serious chronic health conditions and diseases o Components of Energy Expenditure  BMR (basal metabolic rate): minimal number of calories the body uses for vital physiological activities after fasting and resting for 12 hours (breathing, circulation blood)  Physical activity: voluntary skeletal movement increases energy expenditure above basal needs (duration and intensity)  Thermic effect of foods: the body needs a small amount of energy to digest foods and beverages as well as absorb and further process the micronutrients o BMI: numerical value based on the relationship between body weight and risk of chronic health problems associated with excess body fat o Body composition: fat free mass (lean tissue) and total body fat

Lauren Hess

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ESS 3

Final Exam Study Guide

Waist circumference/fat distribution  Women: store extra fat below the waist (butt/thighs)  Pear shape  Men: store fat in abdominal / central region of body  Apple shape  Central body obesity  higher risk of chronic disease than people who have waists that do not extend beyond their hips  Waist circumference above 40 inches (men) and 35 inches (women) = obese o Hormones  Leptin: reduces hunger, inhibits fat storage, secreted by fat cells  Ghrelin secreted by stomach, stimulates eating Disordered eating: chaotic and abnormal food related practices, such as skipping meals, limiting food choices, following fad diets, and bingeing on food o Signs/Symptoms  Night eating disorder: episodic food binges not followed by purging  Diabulimia: skipping insulin injections/using less  Muscle dysmorphia: body being too small or not muscular enough (mostly men)  Female athlete triad: low energy availability, menstrual disturbances, reduced bone mineral density (restrict calorie intake to improve athletic performance, lose weight) o Treatments  Fostering individual’s body acceptance  Improving self confidence  Encouraging person to challenge the idea that thin is ideal Nutrition and Physical Activity o Components of fitness: strength, endurance, flexibility, balance o Benefits of exercise  Reduce risk of chronic conditions, cardiovascular disease, diabetes, hypertension, obesity, osteoporosis, certain cancers o FIIT principle: frequency, intensity, duration, type  Measured by breathing rate and heart rate o Exercise/energy needs  Fat predominates at rest and during low to moderate intensity activities  Carbohydrate is main fuel for high intensity activities  Protein contributes a small amount of energy o Ergogenic acids (anabolic steroids): foods, devices, supplements, and drugs used to improve physical performance  Caffeine: enhances fat metabolism, delays depletion of muscle glycogen, increases alertness  Creatine: enhances muscular endurance and strength increases from muscle mass  Protein and Amino acid supplements: (BCAA’s) provide energy for muscles Energy Metabolism

Lauren Hess

ESS 3

Final Exam Study Guide

o ATP: high energy molecule found in every cell, stores and supplies the cell with needed energy o ADP: converted to ATP o Catabolism: the breakdown of complex molecules in living organisms to form simpler ones (releases energy) o Anabolism: builds molecules the body needs (requires energy) o Glycolysis: the breakdown of glucose by enzymes, releasing energy and pyruvic acid (carbohydrates) o Lactic acid: produced in muscle tissues during strenuous exercise o Aerobic energy: use of oxygen to adequately meet energy demands during exercise...