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Cumulative Final Exam
Nutrition and wellness (NSC-150)
Grand Canyon University
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NSC-150 Final Exam study guide 2022- 35 questions in 45 minutes- 70 points
1. Dimensions of Wellness
a. Define the various dimensions of wellness.
Emotional: Coping effectively with life and creating satisfying relationships
Financial: Satisfaction with current and future financial situations
Social: Developing a sense of connection, belonging, and a well-developed support system
Spiritual: Expanding our sense of purpose and meaning in life
Occupational: Personal satisfaction and enrichment derived from one’s work
Physical: Recognizing the need for physical activity, diet, sleep, and nutrition
Intellectual: Recognizing creative abilities and finding ways to expand knowledge and skills.
Environmental: Good health by occupying pleasant, stimulating environments that support
well-being.
2. What are some reputable sources for health information?
any peer-review journal articles from GCU library, Textbooks, USDA (United States Department
of Agriculture National Agriculture Library, US National Library of Medicine (Medline Plus),
National institutes of Health, Advances in Nutrition Review Journal, OSU Linus Pauling Institute
Micronutrient Information Center, USDA Nutrient Database, Academy of Nutrition and
Dietetics, USDA Nutrition at College, National Strength and Conditioning Association,
American College of Sports Medicine, American Council on Exercise
3. Physical Activity
a. health benefits of cardiorespiratory fitness
-improving longevity
-Fighting Heart disease
-Reducing hypertension
-Reducing Dyslipidemia (HDL/LDL)
-Reducing obesity
-Improving insulin resistance
-Increasing activity
-Reducing cancer risks
-Improved sleep
-Improved mental health
-Improved cognition
-Enhancing immune function
b. appropriate % max heart rate for improvement in cardiorespiratory fitness \
220- age = max heart rate
-50-85% of your maximum heart rate
c. the guidelines for physical activity for Americans
-Adults should do at least 150 minutes (2 ½ hours) to 300 minutes (5 hours) a week of moderate-
intensity.
- or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 ½ hours) a week of vigorous-intensity
aerobic physical exercise.
-Or an equivalent combination of moderate-and vigorous- intensity aerobic activity.
-Preferably, aerobic activity should be spread throughout the week
d. the major benefits of muscular fitness
-Helps boost metabolism
-Body shaping/composition
-Reduces risk of neuromuscular injury
-Posture/ balance control, protect joints
-Enhances functional capacity/ stamina
-Assists in building strong bones
-Stress REDUCTION
-Brain health- cognitive function, decrease cognitive decline
-Diabetes
-Heart disease, blood pressure, cholesterol
-Markers of inflammation
-Back pain
-Arthritis
-Depression, anxiety, self-confidence, mood
-Fibromyalgia
-Body image
-Sleep, avoid insomnia
-Performance
-Quality of Life
4. Nutrition & digestive process
a. How are nutrients are absorbed through the digestive process (General pathway through the GI
tract)
digestive functions of pancreas, liver, and gallbladder,
1) Mouth: Chews and mixes food with saliva
2) Pharynx: Directs food from mouth to esophagus
-Epiglottis: protects airways during swallowing
3) Esophagus: Passes food from the mouth to the stomach
4) Stomach: Churns, mixes, and grinds food to a liquid mass; adds acid, enzymes, and fluid.
5) Small Intestine: Secretes enzymes that digest all energy-yielding nutrients to smaller nutrient
particles; cells of wall
absorb nutrients into blood and lymph.
6) Large intestine (colon): Absorbs water and minerals; passes water (Fiber, bacteria, and
unabsorbed nutrients) along
with water to the rectum.
-Rectum: Stores waste prior to elimination
-Anus: Holds rectum closed; opens to eliminate
7) Sphincter muscles
-Pyloric: Allows passage from stomach to small intestine. Prevents backflow from small
intestine.
+Pancreas: Manufactures enzymes to digest all energy-yielding nutrients and releases
bicarbonate to neutralize acid
chyme that enters the small intestine.
-(Sodium bicarbonate- protects small intestine from acid- (Neutralize acids)
+Liver: Manufactures bile salts, detergent-like substances, to help digest fats.
-Makes bile, dispersion of large fat globules- emulsification
+ Gallbladder: Stores bile until needed.
b. Where are most nutrients absorbed
Small Intestine
c. Describe the functions of the six major categories of nutrients.
i. Why does the body need it (function),
Carbs: Main energy source for cells
-Nerve and brain
-Red blood cells
Fat/ Lipid:
-Rich source of energy
-Absorption of fat-soluble vitamins
-Cell membrane structure
-Brain/ Nerve lining (Myelin)
-Flavor enhancer in food
Protein:
Omega-3: Seafood fish
-Helps prevent heart disease and stroke
Omega 6: Sunflower oil, corn oil, soybean oil, sunflower seeds, walnuts, pumpkin seeds -Stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain reproductive system.
d. blood cholesterol
i. differentiate HDL and LDL- how does exercise impact each?
e. Protein
i. Functions of proteins Structure and motion, transport hemoglobin, chemical messaging of hormones, catalysis of enzymes, and immune function of antibodies. ii. The building blocks of protein Amino Acids iii. Recommendation of protein intake for general population (in g/kg/day) iv. fate of excessive protein in diet
- Micronutrients
● How are vitamins different from minerals? Vitamins are organic substances, which means they're made by plants or animals. Minerals are inorganic elements that come from soil and water and are absorbed by plants or eaten by animals. ● Differentiate between fat soluble and water-soluble vitamins (why are they named differently, which are fat soluble, and which are water soluble). ● Differentiate between major and trace minerals. Major minerals are needed in amounts greater than 100 mg per day; whereas Trace minerals are needed in amounts less than 100 mg per day. ● What are the antioxidant vitamins & Food sources of each antioxidant? Vitamin C: Broccoli, brussels sprouts, sweet potatoes, bell peppers, tomatoes, and citrus fruits. Vitamin E: Almonds, avocado, sunflower seeds, oatmeal and legumes ● Minerals that impact blood pressure & food sources of each mineral Sodium: Breads and rolls, pizza, sandwiches, cold cuts and cured meats, soups, burritos and tacos Potassium: Dried fruits, beans and lentils, potatoes, winter squash, spinach and broccoli, beet greens, avocados, and bananas Calcium: Dairy, cheese, yogurt, almonds, canned salmon (with bones) Magnesium: Whole grains and dark-leafy greens, leafy vegetables, low-fat milk, and yogurt contain magnesium as well. Dried beans and legumes ● Good sources of foods with iron Lentils, spinach, soybeans, oysters, fortified hot cereal, dark chocolate, ● What are phytochemicals? Chemicals found in plants and seasonings- gives color, aroma, taste, and flavor. Not essential nutrients, but may play a role in disease prevention and health (antioxidant, decrease inflammation, mimic hormones, and stimulates enzymes)
- Body weight and body composition
● What are the components in BMI calculation? Formula: Weight (lbs.) / [Height(in)] 2 x 703 ● What are limitations of BMI (why doesn’t it work for everyone? BMI does not account for body fat percentage, body fat distribution, or muscle mass.
● What is body composition and what are some methods for testing? Body composition is % of body fat and % of lean body mass Methods for testing: -hydro densitometry -Air displacement plethysmography -Dual-energy x-ray absorptiometry -Skinfold testing ● Healthy body compositions for college-aged males and females College-aged Males: 5% to 20% College-aged Females: 8% to 30%
- Mental/Emotional
a. Differentiate common eating disorders (anorexia nervosa, bulimia nervosa, binge-eating)
Anorexia nervosa:
-Profile: Distorted body image, low self-esteem, usually Caucasian female, middle-upper socioeconomic class, Competitive and obsessive, family problems
-Signs: Abnormal/ rigid eating habits (Denial of appetite, eating very little food), Exercising compulsively, preparing meals for others but not eating, Withdrawing from friends and family, critical of self and others, sleep disturbances and depression, and amenorrhea
-Physical complications: skin and bone appearance- muscle loss, lower basal metabolism, decreased heart rate and blood pressure, lanugo and loss of hair, constipation, amenorrhea, osteopenia and osteoporosis, depression and death from organ failure, blood tests show iron deficiency anemia and other nutrient deficiencies, low white blood cell count, and low potassium.
-Treatment: Restoring nutritional status, normalizing eating, and exercise habits, altering attitudes toward food and body size, concentrating on feelings about body image, weight gain, self-esteem, and identity development.
Bulimia nervosa:
-Profile/ risk factors: Young adults (commonly female college students), Predisposed to becoming overweight, predisposed to becoming overweight, at or slightly above normal weight, frequent weight- reduction diets as a teen, strong need for social acceptance, inadequate coping strategies, impulsive behavior, usually from disengaged families that focus on thinness.
-Signs: Many are not diagnosed, hidden binge-and-purge habits, rituals-elaborate food rules, binge may consist of 3,000+ kcal (Convenient, high-sugar, high-fat foods) (loss of control), purge (Vomiting and laxative to avoid weight gain), or excessive exercise (non-purging type), binge- purge cycles triggered by emotional factors.
-Physical Complications: Vomiting causes most health problems (Demineralization of teeth, drop in blood potassium-cardiac arrest), swelling of salivary glands, esophagus inflammation and rupture, stomach ulcers and bleeding- gastric rupture, chronic irregular BM-Constipation, ipecac syrup is toxic.
Treatment: Focus on interrupting the binge-purge cycle, normalizing eating patterns, and altering attitude toward food and body size, and understand emotional problems and conflicts that may have originally contributed to the bulimic behavior.
Binge-eating disorder:
-Profile/ risk factors: Restrained eater-between binges, isolates self to eat large quantities (Suffers from stress, depression, anxiety, loneliness, anger, frustration that can trigger binge.), Uses food to reduce stress, provide feeling of power and well-being (ex. Eating to avoid feeling and dealing with emotional pain), usually binges on “junk” food, eats without regard to biological need.
-Impaired concentration -Anxiety -Nail-biting -Altered eating
- Less physical activity
-Smoking, alcohol, drug use
● Effects of sleep deprivation -Significant impact on cardiovascular, nervous, and endocrine systems. -Chronic injury and decreased performance ● How to improve quality of sleep -Maintain regular bed and wake times -Quiet, dark environment -Avoid caffeine and stimulants prior to sleep -Avoid light-emitting technology devices in hours prior to sleep -Relaxation strategies
Cumulative Final Exam
Course: Nutrition and wellness (NSC-150)
University: Grand Canyon University
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