KIN 100 Test 2 Study Guide PDF

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Behavior Change A) Identify the primary step in beginning a behavior change. 

Examine your current habits and identity a target behavior.

B) Explain the importance of one’s locus of control when it comes to making changes in one’s life. 

Locus of control refers to the figurative place a person designates as the source of responsibility in his or her life

C) List and describe each state of the Transtheoretical Model of Behavior Change and strategies to move from stage to stage.  

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Precontemplation: not considering change in the next 6 months o Strategies: raise awareness, be self-aware, seek social support, identity helpful resources Contemplation: seriously considering change in the next 6 months o Strategies: keep a journal, do a cost benefit analysis, identify barriers to change, engage your emotions, create a new self-image, think before you act Preparation: planning change in the next 60 days o Strategies: create a plan, make change a priority, visualization and self-talk, take small steps Action: first 6 months of change o Strategies: monitor progress, change your environment, find alternatives to your target behavior, reward yourself, involve your friends, don’t get discouraged Maintenance: changed for more than 6 months o Strategies: keep going, be prepared for relapses, be a role model

Nutrition A) List the six essential nutrients and describe their functions in the body. Provide examples of key food sources for each essential nutrient. 

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Carbohydrates- supply energy to cells in brain, nervous system, and blood; supply energy to muscles during exercise o Sources: (breads and cereals), fruits, vegetables, milk Protein- key to building body’s structural components (muscles, bones, enzymes, cell membranes, and some hormones o Sources: meat, fish, poultry, eggs, milk, legumes, nuts Fats- supply energy, provide insulation, and support and cushion organs o Sources: animal foods, grains, nuts, seeds, fish, vegetables Vitamins- promote and regulate chemical reactions in body cells o Sources: abundant in fruits, vegetables, and grains; also found in meat and dairy products Minerals- help regulate body functions; aid in growth and maintenance of body tissues; act as catalysts for releasing energy o Sources: found in most food groups Water- makes up 50-60% of body weight, provides medium for chemical reactions; transports chemicals; regulates temperature; removes waste products o Sources: fruits, vegetables, liquids

B) List the acceptable macronutrient distribution ranges.   

Protein: 10-35% of daily calories Carbohydrates: 45-65% of daily calories Fats: 20-35%, 10% saturated, daily calories

C) Explain the difference between the following: 

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Complete and incomplete proteins o Complete- foods that supply all the essential amino acids in adequate amounts (meat, fish poultry, eggs, milk, cheese, and soy) o Incomplete- foods that supply most but not all essential amino acids (plants, including legumes, grains, and nuts) Saturated, unsaturated, and trans fat o Saturated- fatty acids found mostly in animal products and tropical oils; usually solid at room temperature o Unsaturated- fatty acids found primarily in plant foods; usually liquid at room temperature o Trans fat- a type of unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity Simple and complex carbohydrates o Simple- one or two sugar units/molecule o Complex- more than two sugar units/molecule (starches and fiber) Soluble and insoluble fiber o Soluble- slows the body’s absorption of glucose, binding cholesterol-containing compounds in the intestines o Insoluble- binds with water, allowing fecal matter to become bulkier and softer

D) Explain the role of fiber and antioxidants in the body. 

Fiber passes through the intestinal tract and provides bulk for feces, assisting with bowel elimination. Antioxidants 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.

Nutrition II Chapter 8 A) Discuss dietary changes that most Americans need to take 

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Need to consume at lease enough calories to maintain resting metabolic rate, or the energy required to maintain vital body functions such as: respiration, heart rate, body temperature, and blood pressure (accounts for 60-70% of daily energy expenditure) Energy to digest food- 10% of energy expenditure Physical activity- 20-30% of energy expenditure

B) Discuss dietary challenges for special populations including: vegetarians, women, men, older adults, and athletes.  

Women- lacking nutrient-dense foods, calcium, iron Men- needing more fruits, vegetables, grains

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College Students- should improve overall quality of food choices Older adults- need nutrient-dense foods, fiber, vitamin B-12 Athletes- need increased energy and fluid requirements People with special health concerns-should discuss this with their physician or dietitian

C) Explain how to use food labels to make informed choices about food.   

Fat- 9 calories per gram Protein- 4 calories per gram Carbohydrates- 4 calories per gram

D) Explain the energy balance equation  

Food calories in vs. calories expended in a variety of ways (physical activity, food digestion, resting metabolism) 1 lb.=3,500 kcal

Chapter 9 A) Explain the lifestyle factors that contribute to successful weight management.    

Eating habits Sedentary lifestyle (more time at computers/sitting) Decrease in PE requirements in schools Food as a coping mechanism

B) Discuss the significance of the body image in American society and how body image can both positively and negatively affect an individual.  

Developing a positive body image is an important aspect of psychological wellness and successful weight management. A negative body image is characterized by dissatisfaction with the body in general or some part of the body.

C) Describe the three major eating disorders and how they can be treated. 

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Anorexia Nervosa- intense fear of gaining weight or becoming fat o Treatment: averting a medical crisis by restoring adequate body weight, then dealing with psychological aspects Bulimia- engages in recurrent episodes of binge eating followed by purging o Treatment: stabilizing eating habits, then changing behavior patterns and thoughts Binge-eating- uncontrollable eating without any compensatory purging behaviors o Treatment: possibly involving medication and/or hospitalization

D) Be able to create weight management plan for an individual.    

The recommended diet should be safe and balanced. The program should promote slow, steady weight loss averaging ½-2 pounders per week. The program should offer physician evaluation and monitoring. The program should include plans for weight maintenance after the weight-loss phase is over.

Body Weight Management A) Discuss factors that contribute to excess body fat.   

Genetic factors Physiological factors- metabolic rate, hormones, yo-yo dieting Lifestyle factors- eating, physical activity, psychological factors...