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NSC-150 final exam Study Guide 2021
Nutrition and wellness (NSC-150)
Grand Canyon University
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NSC-150 Final Exam study guide 2021- 35 ques;ons in 45 minutes- 70 points 1. Dimensions of Wellness a. Define the various dimensions of wellness. i. emo;onal: coping effec;vely with life and crea;ng sa;sfying rela;onships ii. physical: recognizing the need for physical ac;vity, diet, sleep, and nutri;on iii. spiritual: expanding our sense of purpose and meaning in life iv. environmental: good health by occupying pleasant, s;mula;on environments that support well- being v. financial: sa;sfac;on with current and future financial situa;on vi. intellectual: recognizing crea;ve abili;es and finding ways to expand knowledge and skills vii. occupa;onal: personal sa;sfac;on and enrichment derived from one’s work viii: developing a sense of connec;on, belonging, and a well-developed support system 2. What are some reputable sources for health informa;on? a. any peer-reviewed journal ar;cle from the GCU library b. textbooks c. USDA- United States Department of Agriculture Na;onal Agriculture Library d. US Na;onal Library of Medicine- Medline Plus e. Na;onal Ins;tutes of Health f. USDA Nutrient Database 3. Physical Ac;vity a. health benefits of cardiorespiratory fitness i. reduced obesity ii. improves cogni;on iii. reduces cancer risks iv. improve longevity v. fight heart disease vi. reduce hypertension vii. improved sleep viii dyslipidemia ix. improve insulin resistance
x. improve mental health xi. enhance immune func;on b. appropriate % max heart rate for improvement in cardiorespiratory fitness i. 70-85% c. the guidelines for physical ac;vity for Americans i. 2 hours and 30 minutes a week or moderate-intensity aerobic ac;vity ii. 1 hour and 15 minutes a week of vigorous-intensity of physical ac;vity d. the major benefits of muscular fitness i. helps boost fat-burning metabolism ii. body shaping iii. reduces risk of neuromuscular ac;vity iv. builds strong bones v. enhance func;onal capacity 4. Nutri;on & diges;ve process a. How are nutrients are absorbed through the diges;ve process (General pathway through the GI tract) diges;ve func;ons of pancreas, liver, and gall bladder, i. mouth: break down food with chewing and saliva ii. esophagus: sends food to the stomach iii. stomach: holds food and mixes it with enzymes which breaks it down iv. small intes;ne: carries out the majority of the diges;ve process v. pancreas: secrete diges;ve enzymes vi. liver: detoxifies chemicals and process nutrients, bile vii. gallbladder: stores and concentrates bile viii intes;ne b. Where are most nutrients absorbed i. small intes;ne c. Describe the func;ons of the six major categories of nutrients. i. carbohydrates: main energy source ii. protein: cell growth and maintenance iii. fats: stores energy
i. type of lipid, found in animal products and plaque of artery walls ii. differen;ate HDL and LDL- how does exercise impact each? 1. HDL: high density lipoprotein, more protein, removes cholesterol, regular exercise can increase 2. LDL: low density lipoprotein, more cholesterol, regular exercise could help decrease LDL e. Protein i. Func;ons of proteins
- structure: maintain the structure of all connec;ve ;ssues
- enzymes: speed up chemical reac;ons in the body
- chemical messengers(hormones): interact with cells to signal intracellular events
- immunity: bolstering our immune defense against bacteria and viruses using an;bodies
- transporters: move oxygen, vitamins, and minerals fro delivery to target cells throughout the body
- regulators: help pump molecules across cell membranes to preserve cellular func;on
- fluid and acid base balance: acract water and release hydrogen ions; can influence acid- base balance by releasing or gaining hydrogen ions ii. The building blocks of protein
- amino acids iii. Recommenda;on of protein intake for general popula;on (in g/kg/day)
- non athlete: .8-1 g per kg of body weight
- endurance athlete: 1.2-1 g per kg of body weight
- strength athlete: 1.6-1 g per kg of body weight iv. fate of excessive protein in diet
- excess protein may be stored as fat and cause weight gain
- Micronutrients a. How are vitamins different from minerals? i. vitamins are small, organic, and carbon based; fat vs. water soluble, some can be destroyed by light/heat ii. minerals are non organic molecules such as Calcium, iron, zinc, etc.; major vs trace, neither created nor destroyed b. Differen;ate between fat soluble and water-soluble vitamins (why are they named differently, which are fat soluble, and which are water soluble).
i. water soluble: vitamins B complex and C; eliminated at a faster rate, so they need to be consumed an dreplaced more regularly ii. Fat soluble: vitamins A, D, E, K; more toxicity, stored in the liver and facy ;ssues of the body and are eleminated at a slower rate than water-soluble vitamins c. Differen;ate between major and trace minerals. i. major: macrominerals(calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfate) ii. trace: small amounts(iron, iodine, selenium) d. What are the an;oxidant vitamins & Food sources of each an;oxidant? i. vitamins A: fish, for;fied cereals, broccoli ii. C: strawberries, oranges, potatoes, brussel sprouts iii. E: almonds, pumpkins, peanuts, sunflower seeds, wheat germ oil e. Minerals that impact blood pressure & food sources of each mineral i. sodium: meat, poultry, burritos, pizza, canned foods ii. potassium: bananas, oranges, spinach, broccoli iii. calcium: milk, cheese, green leafy vegetables, bread made with for;fied flour f. Good sources of foods with iron i. liver ii. shellfish iii. turkey g. What are phytochemicals? i. healthy substances in foods such as fruits, veggies, and herbs 7. Body weight and body composi;on a. What are the components in BMI calcula;on? i. (weight in lbs/ height in inches^2) x b. What are limita;ons of BMI (why doesn’t it work for everyone? c. What is body composi;on and what are some methods for tes;ng? i. skin fold tes;ng ii. hydrodensitometry iii. air displacement plethysmography iv. deal energy x-ray absorp;ometry
NSC-150 final exam Study Guide 2021
Course: Nutrition and wellness (NSC-150)
University: Grand Canyon University
