What types of resources are available to communities in terms of learning about nutrition and healthy eating?
What types of resources are available to global populations in terms of learning about nutrition and healthy eating?
What are three challenges communities and global populations have in accessing these resources and how can these be overcome?
What specific nutritional knowledge and skills that you learned about in this course had the most impact on you personally?
Were there any areas that you wished you could have learned more? If so, what were they?
Category: nutrition
Learning about nutrition
What types of resources are available to communities in terms of learning about nutrition and healthy eating?
What types of resources are available to global populations in terms of learning about nutrition and healthy eating?
What are three challenges communities and global populations have in accessing these resources and how can these be overcome?
What specific nutritional knowledge and skills that you learned about in this course had the most impact on you personally?
Were there any areas that you wished you could have learned more? If so, what were they?
Physical Activity
- The four components of fitness are _________, _______, ______, and _______________.
- Aerobic activity increases VO2 max and lowers ______________. Examples of aerobic activity are __________ and _________.
- Anaerobic activity consists of ________ of ________ activity, lasting about _ seconds.
- Muscle strengthening activities cause muscles to increase in strength/size, known as _________________. It also builds muscle ________.
- The Physical Activity Guidelines for Americans recommends minutes of moderate-intensity or __________minutes of vigorous-intensity exercise weekly and performing muscle-strengthening activities at least __ days/week.
- Aerobic activity raises heart rate to _ of maximum. As we get older, our max heart rate _____________. (see graph on “Exercise in the aerobic zone” slide for help)
- What are some of the benefits of exercise?
- Aerobic metabolism is done when __ is present and uses ____, ___, and _ for fuel. It produces __ ATP compared to anaerobic metabolism. Aerobic metabolism is used at rest and for light/moderate activity.
- Anaerobic metabolism only uses ____ for fuel. This is done when intensity of activity increases.
- In the first few seconds of a workout, ATP is supplied by ATP-creatine phosphate. Since this is limited, while inadequate oxygen is available, ____ metabolism uses blood or muscle ______ to make ATP. Once oxygen delivery has increased enough, we switch to ______ metabolism, which uses both _________ and _____ to make ATP.
- Are amino acids a predominant source of fuel for exercise? Yes or no? _
- Fatigue or “hitting the wall” occurs when ___ stores are depleted. Athletes can maximize stores by __________for 1-3 days before competition while eating a very _______ carbohydrate diet, consisting of – _ g carb/kg of body weight/day.
- Describe the macronutrient needs for athletes:
a. Carbs:
b. Fat:
c. Protein: (be specific with recommendations for both strength & endurance athletes!) - The purpose of water is to transport ___ and ___ to muscles, and to remove waste. It also _______________________ so we don’t overheat. Without adequate water, __________ can occur, which reduces performance.
- Describe the fluid recommendations for athletes:
a. Before exercise:
b. During exercise:
c. After exercise:
d. For exercise lasting <1hr: e. For exercise lasting >1hr: - An example of a meal you should consume before exercise is ____________. (contains high carbohydrate, moderate protein and fat, low fiber)
- An example of something you can consume during exercise is ___________. (contains carbohydrate and electrolytes)
- An example of something you should consume after exercise is ___________. (contains sodium, high carbohydrate, and protein)
Physical Activity
- The four components of fitness are _________, _______, ______, and _______________.
- Aerobic activity increases VO2 max and lowers ______________. Examples of aerobic activity are __________ and _________.
- Anaerobic activity consists of ________ of ________ activity, lasting about _ seconds.
- Muscle strengthening activities cause muscles to increase in strength/size, known as _________________. It also builds muscle ________.
- The Physical Activity Guidelines for Americans recommends minutes of moderate-intensity or __________minutes of vigorous-intensity exercise weekly and performing muscle-strengthening activities at least __ days/week.
- Aerobic activity raises heart rate to _ of maximum. As we get older, our max heart rate _____________. (see graph on “Exercise in the aerobic zone” slide for help)
- What are some of the benefits of exercise?
- Aerobic metabolism is done when __ is present and uses ____, ___, and _ for fuel. It produces __ ATP compared to anaerobic metabolism. Aerobic metabolism is used at rest and for light/moderate activity.
- Anaerobic metabolism only uses ____ for fuel. This is done when intensity of activity increases.
- In the first few seconds of a workout, ATP is supplied by ATP-creatine phosphate. Since this is limited, while inadequate oxygen is available, ____ metabolism uses blood or muscle ______ to make ATP. Once oxygen delivery has increased enough, we switch to ______ metabolism, which uses both _________ and _____ to make ATP.
- Are amino acids a predominant source of fuel for exercise? Yes or no? _
- Fatigue or “hitting the wall” occurs when ___ stores are depleted. Athletes can maximize stores by __________for 1-3 days before competition while eating a very _______ carbohydrate diet, consisting of – _ g carb/kg of body weight/day.
- Describe the macronutrient needs for athletes:
a. Carbs:
b. Fat:
c. Protein: (be specific with recommendations for both strength & endurance athletes!) - The purpose of water is to transport ___ and ___ to muscles, and to remove waste. It also _______________________ so we don’t overheat. Without adequate water, __________ can occur, which reduces performance.
- Describe the fluid recommendations for athletes:
a. Before exercise:
b. During exercise:
c. After exercise:
d. For exercise lasting <1hr: e. For exercise lasting >1hr: - An example of a meal you should consume before exercise is ____________. (contains high carbohydrate, moderate protein and fat, low fiber)
- An example of something you can consume during exercise is ___________. (contains carbohydrate and electrolytes)
- An example of something you should consume after exercise is ___________. (contains sodium, high carbohydrate, and protein)
Physical Activity
- The four components of fitness are _________, _______, ______, and _______________.
- Aerobic activity increases VO2 max and lowers ______________. Examples of aerobic activity are __________ and _________.
- Anaerobic activity consists of ________ of ________ activity, lasting about _ seconds.
- Muscle strengthening activities cause muscles to increase in strength/size, known as _________________. It also builds muscle ________.
- The Physical Activity Guidelines for Americans recommends minutes of moderate-intensity or __________minutes of vigorous-intensity exercise weekly and performing muscle-strengthening activities at least __ days/week.
- Aerobic activity raises heart rate to _ of maximum. As we get older, our max heart rate _____________. (see graph on “Exercise in the aerobic zone” slide for help)
- What are some of the benefits of exercise?
- Aerobic metabolism is done when __ is present and uses ____, ___, and _ for fuel. It produces __ ATP compared to anaerobic metabolism. Aerobic metabolism is used at rest and for light/moderate activity.
- Anaerobic metabolism only uses ____ for fuel. This is done when intensity of activity increases.
- In the first few seconds of a workout, ATP is supplied by ATP-creatine phosphate. Since this is limited, while inadequate oxygen is available, ____ metabolism uses blood or muscle ______ to make ATP. Once oxygen delivery has increased enough, we switch to ______ metabolism, which uses both _________ and _____ to make ATP.
- Are amino acids a predominant source of fuel for exercise? Yes or no? _
- Fatigue or “hitting the wall” occurs when ___ stores are depleted. Athletes can maximize stores by __________for 1-3 days before competition while eating a very _______ carbohydrate diet, consisting of – _ g carb/kg of body weight/day.
- Describe the macronutrient needs for athletes:
a. Carbs:
b. Fat:
c. Protein: (be specific with recommendations for both strength & endurance athletes!) - The purpose of water is to transport ___ and ___ to muscles, and to remove waste. It also _______________________ so we don’t overheat. Without adequate water, __________ can occur, which reduces performance.
- Describe the fluid recommendations for athletes:
a. Before exercise:
b. During exercise:
c. After exercise:
d. For exercise lasting <1hr: e. For exercise lasting >1hr: - An example of a meal you should consume before exercise is ____________. (contains high carbohydrate, moderate protein and fat, low fiber)
- An example of something you can consume during exercise is ___________. (contains carbohydrate and electrolytes)
- An example of something you should consume after exercise is ___________. (contains sodium, high carbohydrate, and protein)
Cancer
Cancer (use your Cancer reading to help answer these new few questions)
- _____ is when old or damaged cells undergo programmed cell death.
- Describe the multi-step process of cancer development (provide name of the step & DESCRIBE what is happening in that step):
- If a tumor is _______, it is cancerous. If it is ______, it is not.
- Early ________ is one of the best way to prevent deaths from cancer. If a cancer is found, it can be treated with _____________, _______________, and ___________.
- Consuming adequate protein and nutrient dense foods ensure adequate nutrition for cancer patients. Provide 2 examples of each:
- Protein rich foods:________________, _______________
- Nutrient dense foods: _____________, _______________
- If 25% of cancers are due to non-modifiable risk factors, like genetics, what percent of cancers are due to environment and lifestyle risk factors? % (hint: 100% – 25% = _%)
- Based on the 8 nutrition recommendations to prevent cancer, name 3 that you could realistically incorporate into your life:
Cancer
Cancer (use your Cancer reading to help answer these new few questions)
- _____ is when old or damaged cells undergo programmed cell death.
- Describe the multi-step process of cancer development (provide name of the step & DESCRIBE what is happening in that step):
- If a tumor is _______, it is cancerous. If it is ______, it is not.
- Early ________ is one of the best way to prevent deaths from cancer. If a cancer is found, it can be treated with _____________, _______________, and ___________.
- Consuming adequate protein and nutrient dense foods ensure adequate nutrition for cancer patients. Provide 2 examples of each:
- Protein rich foods:________________, _______________
- Nutrient dense foods: _____________, _______________
- If 25% of cancers are due to non-modifiable risk factors, like genetics, what percent of cancers are due to environment and lifestyle risk factors? % (hint: 100% – 25% = _%)
- Based on the 8 nutrition recommendations to prevent cancer, name 3 that you could realistically incorporate into your life:
Cancer
Cancer (use your Cancer reading to help answer these new few questions)
- _____ is when old or damaged cells undergo programmed cell death.
- Describe the multi-step process of cancer development (provide name of the step & DESCRIBE what is happening in that step):
- If a tumor is _______, it is cancerous. If it is ______, it is not.
- Early ________ is one of the best way to prevent deaths from cancer. If a cancer is found, it can be treated with _____________, _______________, and ___________.
- Consuming adequate protein and nutrient dense foods ensure adequate nutrition for cancer patients. Provide 2 examples of each:
- Protein rich foods:________________, _______________
- Nutrient dense foods: _____________, _______________
- If 25% of cancers are due to non-modifiable risk factors, like genetics, what percent of cancers are due to environment and lifestyle risk factors? % (hint: 100% – 25% = _%)
- Based on the 8 nutrition recommendations to prevent cancer, name 3 that you could realistically incorporate into your life:
Alcohol
- Alcohol is used to refer to beverages that contain __________.
- One drink typically has _ – g ethanol and __ Calories from alcohol alone.
- One drink is equivalent to _ of wine, of beer, and of distilled spirits.
- Moderate alcohol consumption is drink/day for women and __ drinks/day for men.
- Alcohol can have immediate effect in the body because it is absorbed in the ______________________. Peak blood alcohol concentrations happen within __ of ingestion.
- List the factors that can slow down alcohol absorption:
- Alcohol is metabolized by the ___ and is given metabolic _____, meaning it will be metabolized before any other toxin.
- ______________________() metabolizes small amounts of alcohol. With great amounts ingestion, the ___________________________________(__) helps to metabolize alcohol.
- Ethanol is metabolized into ______________, which is toxic and can degrade to form _________, which can be used to make fatty acids. (see the picture on the “Alcohol metabolism” slide from lecture or Fig. 12.24 on page 414 of your textbook)
- Describe why it is dangerous to take some medications (like Tylenol) with alcohol.
- Why is it unsafe to drink alcohol and drive a car? (include short term effects of alcohol)
- Alcoholic liver disease is progressive. The first stage is ___________, a condition where _ accumulates in the liver. If alcohol consumption continues, it can develop into the second stage, ______________________, where the liver becomes inflamed. Both of these can be ________ if alcohol is stopped. Once the liver stops functioning and fibrous connective tissue form, stage 3, or _________ has developed, which is irreversible.
- List three (3) reasons why alcohol might contribute to malnutrition:
- Describe the potential health risks and benefits of alcohol consumption.
Alcohol
- Alcohol is used to refer to beverages that contain __________.
- One drink typically has _ – g ethanol and __ Calories from alcohol alone.
- One drink is equivalent to _ of wine, of beer, and of distilled spirits.
- Moderate alcohol consumption is drink/day for women and __ drinks/day for men.
- Alcohol can have immediate effect in the body because it is absorbed in the ______________________. Peak blood alcohol concentrations happen within __ of ingestion.
- List the factors that can slow down alcohol absorption:
- Alcohol is metabolized by the ___ and is given metabolic _____, meaning it will be metabolized before any other toxin.
- ______________________() metabolizes small amounts of alcohol. With great amounts ingestion, the ___________________________________(__) helps to metabolize alcohol.
- Ethanol is metabolized into ______________, which is toxic and can degrade to form _________, which can be used to make fatty acids. (see the picture on the “Alcohol metabolism” slide from lecture or Fig. 12.24 on page 414 of your textbook)
- Describe why it is dangerous to take some medications (like Tylenol) with alcohol.
- Why is it unsafe to drink alcohol and drive a car? (include short term effects of alcohol)
- Alcoholic liver disease is progressive. The first stage is ___________, a condition where _ accumulates in the liver. If alcohol consumption continues, it can develop into the second stage, ______________________, where the liver becomes inflamed. Both of these can be ________ if alcohol is stopped. Once the liver stops functioning and fibrous connective tissue form, stage 3, or _________ has developed, which is irreversible.
- List three (3) reasons why alcohol might contribute to malnutrition:
- Describe the potential health risks and benefits of alcohol consumption.