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What heart rate range corresponds to moderate-intensity exercise for a person with a maximum heart rate of 198?

  • 152.46-188.1 bpm
  • 64-76 bpm
  • 100-120 bpm
  • 126.72-150.48 bpm (correct)
  • Which of the following assessments does NOT belong to the ABCDEs of nutritional status?

  • Environmental
  • Biochemical
  • Anthropometric
  • Dermatological (correct)
  • What does the acronym RDA stand for in nutritional guidelines?

  • Recommended Dietary Assessment
  • Registered Dietary Assessment
  • Recommended Dietary Allowance (correct)
  • Regular Daily Allowance
  • Which of the following best describes the concept of Adequate Intake (AI)?

    <p>A standard based on observed or experimentally determined estimates of nutrient intake</p> Signup and view all the answers

    What is the Estimated Energy Requirement (EER) primarily used for?

    <p>Calculating the daily calorie needs of an individual</p> Signup and view all the answers

    What is the primary difference between hunger and appetite?

    <p>Hunger is controlled by internal mechanisms, while appetite is not.</p> Signup and view all the answers

    Which of the following macronutrients provides the highest energy density per gram?

    <p>Lipids</p> Signup and view all the answers

    If a meal contains 300 calories from carbohydrates, 600 calories from protein, and 360 calories from fat, what is the percentage of calories from fat?

    <p>30%</p> Signup and view all the answers

    Which body mass index (BMI) category corresponds to someone with a BMI of 27?

    <p>Overweight</p> Signup and view all the answers

    What is the recommended limit for added sugars as a percentage of daily calories?

    <p>10%</p> Signup and view all the answers

    What is the equivalent of 1 pound in kilograms?

    <p>0.453 kg</p> Signup and view all the answers

    Which step in evidence-based practice involves evaluating the outcomes after implementation?

    <p>Evaluate the effects of implementation</p> Signup and view all the answers

    At what intensity level should children accumulate at least 60 minutes of physical activity per day?

    <p>Either moderate or vigorous intensity</p> Signup and view all the answers

    What is the correct formula to calculate Body Mass Index (BMI)?

    <p>Weight (kg) / Height (m)^2</p> Signup and view all the answers

    Which of the following foods is characterized as energy-dense?

    <p>Nuts</p> Signup and view all the answers

    What is the primary function of mitochondria in the cell?

    <p>Respiration and energy production</p> Signup and view all the answers

    Which organ system is primarily responsible for the protection of the body against environmental hazards?

    <p>Integumentary system</p> Signup and view all the answers

    What is the role of insulin in the body?

    <p>Stimulates storage of fat and protein</p> Signup and view all the answers

    Which hormone is produced by the adrenal glands and increases blood glucose during times of stress?

    <p>Epinephrine</p> Signup and view all the answers

    Which of the following vitamins regulates blood calcium levels?

    <p>Vitamin D</p> Signup and view all the answers

    What primarily differentiates soluble fiber from insoluble fiber?

    <p>Source of fermentation by gut bacteria</p> Signup and view all the answers

    What distinguishes disaccharides from monosaccharides?

    <p>Disaccharides consist of two monosaccharides linked together</p> Signup and view all the answers

    What is the maximum recommended intake of sodium to reduce the risk of hypertension?

    <p>2300 mg per day</p> Signup and view all the answers

    Which digestive enzyme begins the digestion of carbohydrates in the mouth?

    <p>Salivary amylase</p> Signup and view all the answers

    What defines epigenetics in the context of gene expression?

    <p>Modifications to gene expression without altering the DNA code</p> Signup and view all the answers

    Which of the following recommendations is true regarding fiber intake for women?

    <p>25 grams per day</p> Signup and view all the answers

    What is the function of lysosomes in a cell?

    <p>Digestion of waste materials and damaged organelles</p> Signup and view all the answers

    Which type of bacteria is enhanced by prebiotics?

    <p>Probiotic microorganisms</p> Signup and view all the answers

    What is the primary function of excess acetyl CoA in the body?

    <p>To form ketones for energy</p> Signup and view all the answers

    What fasting blood glucose level is indicative of pre-diabetes?

    <p>100 to 125 mg/dl</p> Signup and view all the answers

    Which statement about glycemic index and glycemic load is true?

    <p>Glycemic load combines both quality and quantity of the food</p> Signup and view all the answers

    What is the role of HDL in cholesterol transport?

    <p>Transports cholesterol to the liver</p> Signup and view all the answers

    Which of the following fatty acids is considered saturated?

    <p>Stearic acid</p> Signup and view all the answers

    Which lipoprotein is known as 'bad cholesterol'?

    <p>LDL</p> Signup and view all the answers

    What is the recommended dietary fat intake according to the 2020 Dietary Guidelines for Americans?

    <p>20-35% of total calories</p> Signup and view all the answers

    Which amino acid is considered essential for infants?

    <p>Arginine</p> Signup and view all the answers

    What is the classification of omega-3 fatty acids?

    <p>Polyunsaturated fats</p> Signup and view all the answers

    What is one of the modifiable risk factors for cardiovascular disease?

    <p>High blood pressure</p> Signup and view all the answers

    Which enzyme is responsible for converting trypsinogen to trypsin?

    <p>Enteropeptidase</p> Signup and view all the answers

    What characterizes the secondary structure of a protein?

    <p>Formation of alpha helices or beta sheets</p> Signup and view all the answers

    In the body, which distribution of fat is associated with higher health risks?

    <p>Upper body fat distribution</p> Signup and view all the answers

    Study Notes

    Hunger and Appetite

    • Hunger: Physical drive to eat controlled by internal mechanisms.
    • Appetite: Psychological drive to eat, influenced by factors like smell and taste.

    Energy Density of Macromolecules

    • Carbohydrates and Proteins: 4 kcal/g of energy.
    • Lipids (Fats): 9 kcal/g of energy.
    • Alcohol: 7 kcal/g of energy.

    Converting Grams and Kcals

    • Grams to Kcals:*
    • Multiply grams of each macronutrient by their respective kcal/g value.
    • Add the calories from all macronutrients.
    • Kcals to Grams:*
    • Determine the calorie contribution of each macronutrient percentage.
    • Divide these calories by the respective kcal/g value to find grams.

    Body Mass Index (BMI)

    • Formula: BMI = weight (kg) / height (m)^2
    • Weight Conversion: 1 pound = 0.453592 kg
    • Height Conversion: 1 inch = 0.0254 meters

    BMI Categories

    • Underweight: Less than 18.50
    • Normal Range: 18.50 - 24.99
    • Overweight: Greater than or equal to 25
    • Obese: Greater than or equal to 30

    Energy Dense vs. Nutrient Dense Foods

    • Energy Dense: High calorie content relative to weight (e.g., nuts, oils).
    • Nutrient Dense: High nutrient content relative to calorie content (e.g., fruits, vegetables).

    Food Components to Limit

    • Added Sugars: Less than 10% of daily calories.
    • Saturated Fat: Less than 10% of daily calories.
    • Sodium: Less than 2300 mg/day.
    • Alcohol: Moderate consumption
      • Women: 1 drink per day.
      • Men: 2 drinks per day.

    Physical Activity Guidelines

    • Children:*
    • Aerobic: 60+ minutes per day, including vigorous intensity at least 3 days a week.
    • Muscle Strengthening: As part of the 60 minutes per day, at least 3 days a week.
    • Bone Strengthening: As part of the 60 minutes per day, at least 3 days a week.
    • Adults:*
    • Moderate-Intensity Aerobic: At least 150 to 300 minutes per week.
    • Vigorous-Intensity Aerobic: At least 75 to 150 minutes per week.

    Exercise Intensity

    • Moderate-Intensity: 64% - 76% of maximum heart rate.
    • Vigorous-Intensity: 77% - 95% of maximum heart rate.

    Maximum Heart Rate

    • Formula: 220 - age
    • Use the formula to calculate an individual's maximum heart rate.

    Malnutrition

    • Overnutrition: Excessive intake of nutrients, leading to health problems.
    • Undernutrition: Insufficient intake of nutrients, leading to health problems.

    Nutritional Status Assessment (ABCDEs)

    • Anthropometric: Measures like height, weight, body fat percentage, and body circumference.
    • Biochemical: Nutrient and byproduct levels in blood, urine, and feces.
    • Clinical: Physical signs and symptoms related to nutrient deficiencies.
    • Dietary: Assessment of dietary intake using methods like food records or 24-hour recalls.
    • Environmental: Factors like medical history, social history, education level, and economic status.

    Dietary Reference Intakes (DRIs)

    • Recommended Daily Allowance (RDA): The amount of a nutrient that meets the needs of 97% of a specific age and gender group (minimum).
    • Adequate Intake (AI): Used when there's insufficient data to establish an RDA. Based on amounts maintaining health in healthy people.
    • Estimated Energy Requirement (EER): Calculated energy needs based on age, sex, weight, height, and physical activity level.
    • Tolerable Upper Intake Level (UL): The maximum daily intake of a nutrient that's unlikely to pose risks for most individuals.
    • Chronic Disease Risk Reduction (CDRR): Recommendations for intakes of nutrients linked to chronic disease prevention.

    Tolerable Upper Limit

    • The Tolerable Upper Limit (UL) is the highest daily intake of a nutrient that is unlikely to cause adverse health effects.

    Chronic Disease Risk Reduction Intakes

    • Chronic Disease Risk Reduction Intakes (CDRR) values are established through correlations between nutrient intakes and disease.
    • The CDRR for sodium is set at 2,300mg per day to decrease the risk of hypertension.

    Mitochondria

    • The mitochondria are the respiratory center of the cell and contain the TCA cycle and electron transport chain, essential for aerobic metabolism.
    • They form part of a network.
    • The number of mitochondria in a cell can differ depending on the cell type, with skeletal muscle cells containing many and red blood cells containing none.

    Nucleus

    • Most cells contain one nucleus, while skeletal muscle cells have many.
    • Red blood cells (RBCs) do not have a nucleus.
    • The nucleus contains nuclear pores for chemical communication and stores DNA.
    • DNA in the nucleus is condensed into chromosomes.
    • DNA is the genetic blueprint that is read by the enzyme RNA polymerase to produce messenger RNA (mRNA).

    Endoplasmic Reticulum (ER): Smooth ER (SER) & Rough ER (RER)

    • SER is involved in synthesizing phospholipids, cholesterol, steroids, triglycerides (TAGs), glycogen, and stores calcium (Ca++).
    • RER is responsible for protein synthesis at ribosomes on its surface, releasing the proteins into the ER cisternae.

    Golgi Apparatus

    • It modifies and packages proteins for secretion.
    • It produces lysosomes.

    Lysosomes

    • Lysosomes are produced by the Golgi apparatus.
    • They fuse with damaged organelles to break them down, including unused proteins.
    • They also fuse with endosomes to destroy bacteria or other debris entering the cell.
    • Lysosomes are involved in autolysis, the internal digestion of the cell.

    Peroxisomes

    • They are involved in breaking down very long chain fatty acids.
    • They detoxify harmful chemicals.
    • They produce hydrogen peroxide (H2O2).

    Integumentary System

    • Major organs: Skin, Hair, Sweat Glands, Nails.
    • Functions:
      • Protects against environmental hazards.
      • Regulates body temperature.
      • Provides sensory information.
      • Produces vitamin D.

    Skeletal System

    • Major organs: Bones, Cartilages, Associated Ligaments, Bone Marrow.
    • Functions:
      • Provides support and protection for other tissues.
      • Stores calcium and other minerals.
      • Forms blood cells.

    Muscular System

    • Major organs: Skeletal muscles and associated tendons.
    • Functions:
      • Provides movement.
      • Provides protection and support for other tissues.
      • Generates heat maintaining body temperature.

    Nervous System

    • Major organs: Brain, Spinal Cord, Peripheral Nerves, Sense Organs.
    • Functions:
      • Directs immediate responses to stimuli.
      • Coordinates or moderates activities of other organ systems.
      • Provides and interprets sensory information about external conditions.

    Endocrine System

    • Major organs: Pituitary gland, Thyroid gland, Pancreas, Adrenal glands, Gonads, Endocrine tissues in other systems.
    • Functions:
      • Directs long-term changes in the activities of other organ systems.
      • Adjusts metabolic activity and energy use by the body.
      • Controls many structural and functional changes during development.

    Cardiovascular System

    • Major organs: Heart, Blood, Blood vessels.
    • Functions:
      • Distributes blood cells, water, and dissolved materials, including nutrients, waste products, oxygen, and carbon dioxide.
      • Distributes heat and assists in controlling body temperature.

    Lymphatic System

    • Major organs:
      • Spleen
      • Thymus
      • Lymphatic vessels
      • Lymph nodes
      • Tonsils
    • Functions:
      • Defends against infection and disease.
      • Returns tissue fluids to the bloodstream.

    Respiratory System

    • Major organs:
      • Nasal cavities
      • Sinuses
      • Larynx
      • Trachea
      • Bronchi
      • Lungs
      • Alveoli
    • Functions:
      • Delivers air to alveoli (sites in lungs where gas exchange occurs).
      • Provides oxygen to the bloodstream.
      • Removes carbon dioxide from the bloodstream.
      • Produces sounds for communication.

    Digestive System

    • Major organs:
      • Teeth
      • Tongue
      • Pharynx
      • Esophagus
      • Stomach
      • Small intestine
      • Large intestine
      • Liver
      • Gallbladder
      • Pancreas
    • Functions:
      • Processes and digests food.
      • Absorbs and conserves water.
      • Absorbs nutrients.
      • Stores energy reserves.

    Urinary System

    • Major organs:
      • Kidneys
      • Ureters
      • Urinary bladder
      • Urethra
    • Functions:
      • Excretes waste products from the blood.
      • Controls water balance by regulating the volume of urine produced.
      • Stores urine prior to voluntary elimination.
      • Regulates blood ion concentrations and pH.

    Male Reproductive System

    • Major organs:
      • Testes
      • Epididymides
      • Ductus deferentia
      • Seminal vesicles
      • Penis
      • Scrotum
    • Functions:
      • Produces male sex cells (sperm), seminal fluids, and hormones.
      • Sexual intercourse.

    Female Reproductive System

    • Major organs:
      • Ovaries
      • Uterine tubes
      • Uterus
      • Vagina
      • Labia
      • Clitoris
      • Mammary glands
    • Functions:
      • Produces female sex cells (oocytes) and hormones.
      • Supports developing embryo from conception to delivery.
      • Provides milk to nourish newborn infant.
      • Sexual intercourse.

    Growth Hormone

    • Produced by the pituitary gland.
    • Promotes protein synthesis and growth.
    • Increases the use of fat as fuel.

    Thyroid Hormone

    • Produced by the thyroid gland.
    • Regulates metabolic rate, growth, and development.

    Epinephrine and Norepinephrine

    • Produced by the adrenal glands.
    • Increase blood glucose.
    • Increase metabolic rate during times of stress.

    Cholecystokinin (CCK)

    • Produced by the small intestine and brain.
    • Regulates the movement of food through the GI tract and stimulates the release of bile and pancreatic juice into the small intestine.

    1,25-Dihydroxyvitamin D3 (Calcitriol)

    • Produced by the skin and activated in the liver and kidneys.
    • Regulates blood calcium level.

    Insulin and Glucagon

    • Produced by the pancreas.
    • Regulate blood glucose level.

    Ghrelin

    • Produced by stomach cells.
    • Helps to regulate energy intake and body weight by stimulating hunger.

    Leptin

    • Produced by adipose tissue (fat storage).
    • Helps to regulate energy intake and body weight by reducing hunger.

    Secretin

    • Stimulates bicarbonate release from the pancreas.

    Gastrin

    • Stimulates gastric motility and stomach enzyme release.

    Digestive Enzymes

    • Mouth:
      • Salivary amylase: Begins carbohydrate digestion.
      • Lingual lipase: Begins lipid digestion.
    • Stomach:
      • Parietal cells:
        • HCl: Kills pathogens, denatures proteins, breaks down plant cell walls & animal connective tissue, and activates pepsinogen to pepsin.
        • Intrinsic factor: Essential for vitamin B12 absorption.
      • Chief cells:
        • Pepsinogen: Begins protein digestion.
        • Gastric lipase: Continues lipid digestion.
      • G cells:
        • Gastrin: Stimulates product release by chief cells and parietal cells, as well as gastric motility.
      • P/D1 cells:
        • Ghrelin: Initiates hunger; acts as an antagonist to leptin, which signals satiety.
    • Small Intestine:
      • Pancreatic alpha amylase: Continues carbohydrate digestion.
      • Pancreatic lipase: Finishes lipid digestion.
      • Trypsin, chymotrypsin, elastase, carboxypeptidase A & B: Continue protein digestion (released from the pancreas as proenzymes).
      • Brush border enzymes: Finish the digestion of carbs & proteins.
        • Sucrase, maltase, isomaltase, and lactase: Finish carbohydrate digestion.
        • Aminopeptidase, tripeptidase, dipeptidyl peptidase: Finish amino acid (protein) digestion.
        • Enteropeptidase: Cleaves trypsinogen to trypsin (from pancreas).
      • Hormones:
        • CCK: Pancreatic enzyme release and gallbladder contraction.
        • Secretin: Bicarbonate release from the pancreas.
        • Gastrin: Gastric motility; stomach enzyme release.

    Gut Microbiome

    • Probiotics: Foods containing live microorganisms becoming part of the gut microbe population.
    • Prebiotics: Substances that increase the growth of probiotic microorganisms.
    • Synbiotics: Contain both probiotics and prebiotics.
    • Postbiotics: Metabolic products of probiotic microorganisms.

    Epigenetics and Nutritional Genomics

    • Epigenetics: Changes to gene expression without changing DNA code.
    • Nutritional Genomics: Interactions between genetics and nutrition.

    Carbohydrate and Fiber Recommendations

    • 45-65% of total daily calories should come from carbohydrates.
    • Half of these carbohydrates should be whole grains.
    • Recommended Daily Allowance (RDA) for carbohydrates is 130 grams per day for everyone.
    • Fiber recommendations:
      • 25 grams for women.
      • 38 grams for men.

    Monosaccharides and Disaccharides

    • Monosaccharides (simplest sugars):
      • Glucose: Derived from starches and sucrose (e.g., rice, spaghetti).
      • Fructose: Found in fruits; most is converted to glucose).
      • Galactose: Found in lactose in dairy products; most is converted to glucose.
      • Glucose can be converted to galactose to make milk in lactating mothers.
    • Disaccharides:
      • Maltose, sucrose, and lactose.
      • Sucrose: Natural sweetener found in sugar cane, sugar beets, honey, and maple syrup.
      • Lactose: Milk sugar.
      • Maltose: Two glucose molecules joined together.

    Amylose, Amylopectin, and Glycogen

    • Polysaccharides:
      • Amylose:
        • 15-20% of cereal grains, potatoes, and other vegetables.
      • Amylopectin:
        • 80-85% of cereal grains, potatoes, and other vegetables.
        • Has branch points broken down by isomaltase, unlike glycogen which has more branches.
        • Broken down more readily, leading to a faster rise in blood sugar.
      • Glycogen: Storage form of carbohydrates in humans and animals.

    Soluble and Insoluble Fiber

    • Soluble Fiber (viscous):
      • Pectins, gums, mucilages.
      • Found in beans, oats, oat bran, some fruits, and vegetables.
      • Readily fermented by bacteria in the large intestine to form short-chain fatty acids.
      • Attracts water to feces, promoting stool soften.
      • Reduces blood cholesterol by inhibiting absorption of cholesterol and bile in the large intestine.
      • Controls blood glucose.
    • Insoluble Fiber (non-fermentable):
      • Found in wheat bran, nuts, fruit skins, and some vegetables.
      • Speeds up transit time in the digestive tract, a natural laxative.
      • Provides bulk to feces.
      • Contributes to satiety.

    Carbohydrate Digestion Enzymes

    • Salivary amylase: In the mouth, it breaks down polysaccharides.
    • Pancreatic alpha amylase: In the small intestine, it continues polysaccharide digestion.
    • Brush border enzymes: In the small intestine, they finish digestion:
      • Maltase: Cleaves the bond between two glucose molecules.
      • Isomaltase: Cleaves bonds of limit dextrins.
      • Sucrase: Cleaves sucrose to produce fructose and glucose.
      • Lactase: Cleaves lactose to produce galactose and glucose.

    Insulin and Glucagon

    • Insulin: Released from the pancreas after eating when blood glucose rises.
      • Stimulates storage pathways:
        • Glycogen synthesis (stores glucose)
        • Protein synthesis
        • Triglyceride (TAG) synthesis (stores fat)
    • Glucagon: Released from the pancreas between meals when blood glucose drops.
      • Stimulates breakdown pathways:
        • Glycogenolysis (breaks down glycogen, releasing glucose into the bloodstream).
        • Gluconeogenesis (synthesis of glucose from noncarbohydrate sources).
        • Lipolysis (breaks down fat for energy).

    Diabetes Diagnosis

    • Defined by an elevated blood glucose level.
    • All forms of diabetes are characterized by a defect in insulin production or inability to use insulin.
    • Type I diabetes: Autoimmune disease.
      • Symptoms: Increased thirst, frequent urination, dry mouth, extreme hunger, unexplained weight loss, fatigue, blurry vision, sores that are slow to heal.
      • Diabetic ketoacidosis: Cells can't take in glucose, fatty acids become the primary energy source.
      • Requires insulin therapy.

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