SFU BPK 140 FINAL EXAM QUESTIONS WITH CORRECT ANSWERS LATEST UPDATE 2026

SFU BPK 140 FINAL EXAM QUESTIONS WITH CORRECT ANSWERS LATEST UPDATE 2026 nutrition - Answers the science of food and how the body uses it in health and disease essential nutrients - Answers substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs how many nutrients does the body require - Answers the body requires about 50 essential nutrients macronutrients - Answers essential nutrients required by the body in large amounts (protein, fat, carbs) micronutrients - Answers essential nutrients required by the body in small amounts (vitamins & minerals) digestion - Answers the process of breaking down foods in the gastrointestinal tract into compounds the body can absorb kilocalories (calories) - Answers measure of energy content in food - 1 kilocalorie represents the amount of heat needed to raise the temperature 1°C how many calories in a kilocalorie - Answers 1000 (kilo) what are the 6 classes of essential nutrients - Answers proteins, cabs, fats, vitamins, minerals, water why do we need protein - Answers Form important parts of muscles, bone, blood, enzymes, hormones, cell membranes; repair tissue; regulate water and acid-base balance; help in growth; supply energy why do we need carbs - Answers Supply energy to cells in brain, nervous system, blood; suppl energy to muscles during exercise why do we need fats - Answers Supply energy; insulate, support, cushion organs, provide medium for absorption of fat-soluble vitamins why do we need vitamins - Answers Promote specific chemical reactions within cells why do we need minerals - Answers Helps regulate body functions; aid in growth and maintenance of body tissues; act as catalysts for release of energy why do we need water - Answers Makes up approx. 60% of body weight; provides medium for chemical reactions; transports chemicals; regulates temp; removes waste products what is protein - Answers essential nutrient; a compound made of amino acids that contain carbon, hydrogen, oxygen, nitrogen what are amino acids - Answers the building blocks of proteins what is the recommended protein intake - Answers 0.8g/kg of body weight - (about 50g of protein/day for someone who weights 63kg) what is the most concentrated source of energy and why - Answers fats (lipids) - represents useable energy, helps insulate the body, support and cushion organs, helps body absorb fat-soluble vitamins and add important flavour and texture to foods what are triglycerides - Answers resulting structure of a molecule of glycerol (alcohol) with 3 fatty acid chains attached what are the essential fatty acids - Answers linoleic & alpha-linoleic acids (both polyunsaturated) hydrogenation - Answers a process where hydrogens are added to unsaturated fats, increasing the degree of saturation and turning liquid into solid fats trans fatty acids - Answers a type of unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity cholesterol - Answers a waxy substance found in the blood and cells and needed for synthesis of cell membranes, vitamin D, hormones low density lipoprotein (LDL) - Answers blood that transports cholesterol to organs and tissues; excess amounts result in the accumulation of deposits on artery walls - "bad" cholesterol high density lipoproteins (HDL) - Answers blood fat that helps transport cholesterol out of the arteries, protecting against heart disease - "good" cholesterol omega-3 fatty acids - Answers polyunsaturated fatty acids commonly found in fish oils that are beneficial to cardiovascular health saturated fats - what foods are they found in and what are the possible effects on health? - Answers animal fats, butter, cheese, high fat dairy products, palm & coconut oils - raises total cholesterol & LDL cholesterol levels, increases risk of heart disease, may increase risk of colon & prostate cancers trans fats - what foods are they found in and what are the possible effects on health? - Answers fresh fries, other deep fried fast foods, margarine, packaged cookies & crackers, processed snacks & sweets - raises total cholesterol & LDL cholesterol levels, lowers HDL cholesterol, may increase risk of heart disease & breast cancer monounsaturated fats - what foods are they found in and what are the possible effects on health? - Answers Olive, canola, safflower oils, avocados, olives, peanut butter (no added fat), many nuts, incl almonds, cashews, pecans, pistachios - Lowers total cholesterol & LDL cholesterol lvls May reduce bp and lower triglyceride levels (risk factor for CVD) May reduce risk of heart disease, stroke & some cancers polyunsaturated omega-3 fatty acids - what foods are they found in and what are the possible effects on health? - Answers Fatty fish incl salmon, white albacore tuna, mackerel, anchovies, sardines Lesser amounts in walnut, flaxseed, canola, soybean oils, tofu, walnuts, flaxseeds, dark green leafy veggies - Reduces blood clotting & inflammation, inhibits abnormal heart rhythms, lowers triglyceride lvls, may lower bp in some people, may reduce risk of fatal heart attack, stroke, some cancers polyunsaturated omega-6 fatty acids - what foods are they found in and what are the possible effects on health? - Answers Corn, soybean, cottonseed oils (often used in margarine, mayo, salad dressing) - Lowers total cholesterol & LDL lvls, may lower HDL cholesterol lvls, may reduce risk of heart disease, may slightly increase risk of cancer if omega-6 intake is high & omega-3 intake is low carbohydrates - Answers essential nutrient; sugars, starches, dietary fibre glucose - Answers a simple sugar that is the body's basic fuel what are the two groups of carbs - Answers simple: sucrose, fructose, maltose, lactose. provide much of the sweetness in foods and are found naturally in fruits & milk complex: starches and most types of dietary fibre. found in a variety of plants, especially grains, legumes, tubers (potatoes and yams) glycogen - Answers an animal starch stored in liver & muscles whole grains - Answers the entire edible portion of a grain (eg. wheat, rice, oats, instating of the germ, endosperm, and bran) glycemic index - Answers a measure of how the ingestion of a particular food affects blood glucose levels what is the recommended amount for consuming carbs - Answers 45-65% of total daily calories as a carb dietary fibre - Answers non-digestible carbs and lignin that are intact in plants (grains, legumes, veggies) functional fibre - Answers non-digestible carbs either isolated from natural sources or synthesized; may be added to foods and dietary supplements total fibre - Answers the total amount of dietary fibre and functional fibre in the diet soluble (viscous) fibre - Answers fibre that dissolved in water or is broken down by bacteria in the large intestine insoluble fibre - Answers fibre that does not dissolve in water and is not broken down by bacteria in the large intestine psyllium - Answers form of fibre - often added to cereals or used in fibre supplements or laxatives, improves intestinal health and helps control glucose and cholesterol vitamins - Answers organic carbon-containing substances needed in small amounts to help promote and regulate chemical reactions and processes in the body antioxidants - Answers substances that can lessen the breakdown of food or body constituents by free radicals; actions include binding oxygen, donating electrons to free radicals, repairing damage to molecules minerals - Answers inorganic compounds needed in small amounts for regulation, growth, maintenance of body tissues and functions anemia - Answers a deficiency in the oxygen-carrying material in the red blood cells osteoporosis - Answers a condition in which the bones become extremely thin and brittle and break easily free radicals - Answers electron seeking compounds that can react with fats, proteins, DNA, damaging cell membranes and mutating genes in search for electrons; produced through chemical reactions in the body and by exposure to environmental factors phytochemical - Answers naturally occurring substances found in plant foods that may help prevent and treat chronic diseases (eg. cancer, heart disease) - phyto means "plant" dietary reference intakes (DRIs) - Answers an umbrella term for four types of nutrient standards. Estimate average requirement (EAR) is the amount estimated to meet the nutrient needs of half the individuals in a population group; adequate intake (AI) and recommended dietary allowance (RDA) are levels of intake considered adequate to prevent nutrient deficiencies and reduce risk of chronic disease for most individuals in a population group; tolerable upper intake level (UL) is the maximum daily intake that is unlikely to cause health issues daily values - Answers a simplified version of the RDs used on food labels, including values for nutrients with no recommended dietary allowance (RDA) what are the key messages of Canada's food guide? - Answers - Variety: represented by the wide range of foods graphically represented in the guide. Many foods, incl those typically consumed by different ethnic groups living in Canada - Being mindful of your eating habits; reminds you that healthy eating is more than the foods you eat, also about where, when, why, how you eat. Cooking more often, enjoying food, eating meals w others contribute to having a mindful approach to healthy eating - Limit highly processed foods; so, if you do eat them, it is less often and in small amounts. Prepare meals and snacks using ingredients that have little to no added sodium, sugars or saturated fat. Choose healthier menu options when eating out - Using food labels; can help compare and choose products so you can make an informed decision - Be aware of food marketing; marketing can influence food choices lacto-vegetarian - Answers eat plant food and dairy products lacto-ovo-vegetarians - Answers eat plant products, diary products, eggs partial vegetarians, semi vegetarian, pesco vegetarians - Answers eat plant foods, dairy products, eggs, small selection of poultry, fish, other seafood marginal food insecurity - Answers worry about running out of food and/or limited food selection due to a lack of money for food moderate food insecurity - Answers compromise in quality/quantity of food due to lack of money for food severe food insecurity - Answers miss meals, reduce food intake, at the most extreme days go without food "light" on a food label - Answers reduced in energy or reduced in fat (criteria for "reduced" or "lower in"claims are based on the reference amount of food "reduced" or "fewer" on a food label - Answers at least 25% less of a nutrient than a similar product; can eb applied to fat ("reduced fat"), saturated fat, cholesterol, sodium, calories "low in calories" on a food label - Answers 40 cal or less per serving "high source of fibre" on a food label - Answers 4g+ of fibre or each identified fibre "good source of fibre" on a food label - Answers 2g_ of fibre or of each identified fibre "fat free" on a food label - Answers less than 0.5g of fat/serving "reduced fat" or "low in fat" on a food label - Answers 3g or less per serving "saturated fatty acid free" on a food label - Answers less than 2g of saturated fat and 0.2g of trans fatty acids per serving "cholesterol free" on a food label - Answers less than 2mg of cholesterol per serving & "low in saturated fatty acids" "low in cholesterol" on a food label - Answers 20mg or less of cholesterol per serving & "low in saturated fatty acids" "low in sodium or salt" on a food label - Answers 140mg or less of sodium or salt per serving "sodium free/salt free" on a food label - Answers less than 5 mg of sodium or salt per serving "lean" on a food label - Answers cooked seafood, meat, poultry, no more than 17% fat "extra lean" on a food label - Answers cooked seafood, meat, poultry, with no more than 10% fat what has to appear on the label of a health product to tell the consumer it has been approved by Health Canada? - Answers detailed information about the product (medical ingredients, source, dose, potency, non-medical ingredients, reccomened uses), 8 digit natural product number (NPN) or a homeopathic medicine number (DIN_HM) nitrates & nitrites - Answers used to preserve the colour of meats, enhance their flavour, protect against bacterial growth (botulism) - associated with synthesis of cancer causing agents in the stomach but risk appears to be low BHA & BHT - Answers used to help maintain the freshness of foods, some studies shown to reduce the risk of cancer, other studies show large amounts of BHT can increase risk sulphites - Answers used to keep veggies from turning brown, can cause severe allergic reactions, Health Canada severely limits use of sulphites & requires labels if sulphites are used monosodium glutamate (MSG) - Answers typically used as a flavour enhancer, may cause some people to experience episodes of increased blood pressure & sweating food irradiation - Answers treating foods with gamma rays, X-rays, high voltage electrons to kill potentially harmful patogens - meant to reduce spoilage and extend shelf life GMOs - Answers altering the characteristics of an organism by adding, rearranging or replacing genes in its DNA fat-free mass - Answers composed of all the body's non-fat components: bone, water, muscle, connective tissue, organ tissue, teeth where is our necessary body fat incorporated into for us to function? - Answers - nerves, brain, heart, lungs, liver, mammary glands, other body organs & tissues Subcutaneous fat - Answers located just beneath the skin; 80% of body fat visceral fat - Answers embedded within the mesentery (tissues that connects the intestines to the back of the abdominal wall) surrounding abdominal organs; 10-20% of body fat in men; 5-8% in women, increases with age ectopic fat - Answers located on or within organs (liver, heart, brain) Percent body fat - Answers the proportion of body's total weight that is fat energy balance - Answers - Energy in - food calories - Energy out - Phys activity 20-30%, food digestion ±10%, resting metabolism 65-70% Overweight - Answers total body weight above the recommended range for good health Obesity - Answers more serious degree of overweight that can involve multiple health risks Body mass index (BMI) - Answers measure that is useful for classifying the health risks of body weight if you don't have access to more sophisticated methods what is the formula to calculate BMI? - Answers Body weight / square of height hydrostatic (underwater) weighing and bod pod - Answers technique to analyze body composition: one of the most accurate; fat - float, lean - sink. bod pod uses air instead of water skin fold measurements - Answers technique to analyze body composition: several sites on the body, plugged into formulas to calculate body fat % circumference measurements - Answers technique to analyze body composition: waist to hip ratio to measure abdominal obesity electrical impedance analysis - Answers technique to analyze body composition: electrodes attached to the body and a harmless electrical current is transmitted from electrode to electrode examples of scanning procedures to calculate body composition - Answers MRI, CT, DEXA, etc. smart scales - Answers technique to analyze body composition: phone connected scales used at home warning signs of diabetes - Answers - frequent urination & infections, extreme hunger/thirst, unexplained weight loss, extreme fatigue, blurred vision, cuts & bruises that are slow to heal, tingling or numbness in hands & feet, generalized dry skin & itching - no rash 5 As of obesity management - Answers - ASK for permission to discuss weight and related health issues - ASSESS obesity-related risks and root causes of obesity - ADVISE on health risks and treatment options - AGREE on health outcomes and behavioural goals - ASSIST in assessing appropriate resources and providers nutrigenomics - Answers study of how nutrients and genes interact and how genetic variations can cause people to respond differently to nutrients in food resting metabolic rate (RMR) - Answers energy required to maintain vital body functions (respiration, heart rate, body temp, blood pressure) while the body is at rest metabolism - Answers the sum of all vital processes by which food energy and nutrients are available to and used by the body leptin - Answers hormone secreted by the body's fat cells, carried to the brain, lets the brain know how big the body's fat stores are ghrelin - Answers hormone released by the stomach, responsible for increasing appetite health halo affect - Answers when we overestimate how healthy an item is based on a single claim (organic, fat-free, low-cal, etc) - over consume the item and often feel less guilty because we perceive it as good for us how to appetite suppressants work - Answers increases levels of catecholamine or serotonin - both increase levels of mood and appetite orlistat - Answers anti-obesity drug; lowers calorie consumption by blocking fat absorption in the intestines bariatric surgery - Answers modifies gastrointestinal tract by changing either size of stomach or how intestine drains Roux-en-Y gastric bypass surgery - Answers separates the stomach into two pouches; small pouch attached to small intestine, larger one is bypassed sleeve gastrectomy surgery - Answers removes 80-85% of stomach leaving a new stomach "sleeve" adjustable banding gastric procedure "lap-band" - Answers adjustable band is placed around the stomach to create a smaller stomach pouch body dysmorphic disorder (BDD) - Answers extreme dissatisfaction of body image muscle dysmorphia - Answers disorder experienced by some body builders and other active people where they see themselves as small and out of shape despite being very muscular anorexia nervosa - Answers eating disorder characterized by not eating enough food to maintain a healthy body weight bulimia nervosa - Answers engages in recurrent episodes of binge eating, followed by purging binge eating disorder - Answers characterized by uncontrollable eating, usually followed by feelings of guilt and shame with weight gain other specified feeding or eating disorders (OSFED) - Answers people who have feeding or eating disorders that can cause significant stress or impairment but who don't meed the criteria for another feeding or eating disorder avoidant restrictive food intake disorder (ARFID) - Answers new DSM_5 diagnosis that was previously reffered to as selective eating disorder; severe limitations of amount and types of food consumed orthorexia - Answers so obsessed with healthy eating that its damaging to their own health and wellbeing; not diagnosed as a DSM disorder, compulsive eating disorder about checking ingredient lists and nutritional labels, unable to eat anything not on their narrow list of foods that they have deemed "pure" or "acceptable" psychological health - Answers our capacity to think, feel and behave in ways that contribute to our ability to enjoy life and manage challenges explain Maslow's hierarchy of needs - Answers bottom to top: psychological needs: food, water, sleep exercise, sex safety and security: safe surroundings, protection by others, knows to avoid risks love and belongingness: loved, loving, connected self esteem: as a person, as a doer, in relationships self-actualization: reaching one's full potential and becoming the best version of ones self qualities of self actualized people - Answers realistic, accepting, autonomous, authentic, capacity for intimacy, creative positive psychology - Answers a field that focuses on individuals' strengths and positive traits 3 dimensions of experiencing happiness - Answers the pleasant life: dedicated to thinking constructively about the past, achieving positivism and hope for the future, minimizing negative emotions of pain the good life: cultivating and actively using your own personal virtues/strengths (wisdom, knowledge, kindness, humanity, courage, spirituality, transcendence) the meaningful life: using your personal virtues/strengths in service to others (friends, families, social causes, work) cognitive distortions - Answers patterns of thinking that make events seem worse than they are in reality intermittent explosive disorder - Answers people whose anger is explosive or misdirected how are psychotropic drugs broken down in the body - Answers enzyme CYP2C19 generalized anxiety disorder - Answers peoples worries have taken on a life of their now, pushing out other thoughts and refusing banishment by any effort of will obsessive compulsive disorder (OCD) - Answers obsessions: recurrent, unwanted thoughts or impulses, improbable fears compulsions: repetitive, difficult to resist actions that are associated with obsessions Suicide Warning Signs - "Is Path Warm?" - Answers I - ideation S - substance use P - purposelessness A - anxiety T - trapped H - hopelessness W - withdrawal A - anger R - recklessness M - mood changes electroconvulsive therapy (ECT) - Answers controversial treatment for mental illness; epileptic like seizure is induced by an electrical impulse transmitted through electrodes placed on the head. patients are given anaesthetic & muscle relaxant to reduce anxiety & prevent injuries associated with seizures, seasonal affective disorder (SAD) - Answers depression worsens during winter months and improves in spring & summer; more common in people who live at higher altitudes since they don't get as much daylight mania - Answers less common feature of mood disorders, restless, have a lot of energy, need little sleep, often talk nonstop; many devote themselves to things they cannot afford to do what is bipolar disorder and how can it be treated - Answers people swing between depressive and manic states; tranquilizers used to treat individual episodes, special drugs like salt lithium carbonate taken daily to reduce future mood swings, anticonvulsants (used to prevent epileptic seizures) can be prescribed to stabilize moods schizophrenia - Answers disorganized thoughts (expressed in vague/confusing way), inappropriate emotions (may be absent or strong), delusions, auditory hallucinations, deteriorating social and work functioning (not always noticeable) biological model - Answers emphasis that the mind's activity deepens entirely on an organic structure (brain); composition is genetically determined antidepressants - Answers selective serotonin reuptake inhibitors (SSRIs), cyclics or tricyclics, monoamine oxidase inhibitors (MAOI) mood stabilizers - Answers lithium divalproex, valproic acid/valoroate, carbamazepine lamotrigine - brings stability and calm to areas of the brain that are overstimulated/overactive antipsychotics - Answers reduce hallucinations and disordered thinking in people with schizophrenia, bipolar disorder, delirium - calming affects on agitated patients anxiolytics (anti anxiety agents) and hypnotics (sleeping pills) - Answers benzodiazepines - enhance GABA neurotransmitters, brings calm and produces drowsiness making it easier to sleep through the night stimulants - Answers commonly used for ADHD, increases the level of the central nervous system the behavioural model - Answers focuses on what people do - their overt behaviour, rather than on brain structures and chemistry or on thoughts and consciousness. behaviourists analyze behaviour in terms of stimulus, response, reinforcement the cognitive model - Answers emphasizes the effect of ideas on behaviour and feeling; behaviour results from complicated attitudes, expectations and motives rather than from simple, immediate reinforcements. taught to notice their unrealistic thoughts and contribute to more realistic ones the psychodynamic model - Answers emphasizes thoughts, but no not believe they can be changed directly because they are fed by other unconscious ideas and impulses. facilitating self-exploration rather than providing explanation stress - Answers situations that trigger physical and emotional reactions, and the reactions themselves stressor - Answers situation or event that triggers physical and emotional reactions stress response - Answers reactions to stressors (eg. sweaty hands) automatic nervous system - Answers part of the nervous system that is not under voluntary control; controls heart rate, breathing, blood pressure, hundreds of other involuntary functions. consists of parasympathetic and sympathetic divisions. parasympathetic nervous system - Answers in control when you're relaxed; helps digest foods store energy, promote growth sympathetic nervous system - Answers activated during times of arousal (exercise, anxiety, emergency); uses norepinephrine to exert actions on nearly every organ, sweat gland, blood vessel, muscle, to enable body to handle an emergency endocrine system - Answers sympathetic nervous system triggers endocrine system during stress; helps control body by releasing hormones and other chemical messengers into the bloodstream to influence metabolism and other body processes & prepares the body to respond to a stressor the return to homeostasis - Answers state in which blood pressure, heart rate, hormone levels and other vital functions go back to normal 5 factor model - Answers 1. conscientiousness: tend to be highly organized, detail oriented, careful, disciplined, high impulse control 2. agreeableness: interact with others with trust, empathy, modesty, straightforwardness, altruism, less social stress 3. neuroticism: reflects overall emotional stability in how they perceive the world around them - anxiousness, irritability/hostility, dramatic mood shifts, self-consciousness 4. openness to experience: more willing to try new things, curious, creative, unconventional 5. extraversion: seek out interactions with the environment, social experiences trait anxiety - Answers person's tendency to experience anxiety hardiness - Answers form of optimism - views potential stressors as challenges and opportunity for growth and learning stress management strategies - Answers - Building greater social support - Participating in and contributing to your family and community in productive ways - Setting higher expectations for yourself but with clear boundaries and fair, consistent expectations - Building life skills - decision making, effective communication, conflict management - Avoiding the urge to control the outcome of every situation - Knowing your own limits - Trusting others eustress - Answers stress triggered by a pleasant stressor distress - Answers stress brought on by an unpleasant stressor 3 stages of stress - Answers 1. alarm:body is more susceptible to disease/injury, headaches, indigestion, anxiety, disrupted eating/sleep patterns 2. resistance: continued stress, body develops new level of homeostasis - can cope with normal life and added stress 3. exhaustion: life-threatening psychological state; body unable to sustain normal function; ulcers, digestive system trouble, depression, diabetes, cardiovascular disease, mental illness allostatic load - Answers long term wear and tear of the stress response Psychoneuroimmunology (PNI) - Answers study of interactions among the nervous system, endocrine system, immune system links between stress and cardiovascular disease - Answers - during stress, heart rate increases & blood vessels constrict, blood pressure rises - stress can precipitate a heart attack in someone with atherosclerosis - can also cause cardiomyopathy ("broken heart syndrome") - mimics a heart attack links between stress and psychological problems - Answers - stress activates the PKC enzyme - influences prefrontal cortex negatively impacting focus, judgement, ability to think clearly - brain physically changes its structure and function in response to experience (plasticity) - high levels of chronic stress cause neurons in hippocampus to shrink or die types of migraines and links between stress sand migraines - Answers - aura (classical migraine) and without aura (common migraine) - challenging mood changes, throbbing pain, sensitivity to light, visual disturbances, nausea, fatigue - abnormally excitable nerve cells in their brain; when triggered, send a wave of electrical activity throughout the brain common sources of stress - Answers - Major life changes - Daily hassles - Post-secondary stressors - Job-related stressors - Social stressors - Environmental stressors - Internal stressors managing stress - Answers social support, communication, exercise, nutrition, sleep, learn to develop resilience to stressors, mindfulness, time management