4/21/26, 6:05 WGU C458 Health, Fitness and Wellness Flashcards |
PM
WGU C458 Health, Fitness & Wellness: Complete Study
Guide – Nutrition, Drugs, Mental Health, STIs, Chronic
Diseases & Aging (2026/2027 Edition)
Nutrition provides the body with the nutrients it needs to perform its daily tasks
Undernutrition implies that the individual is not getting enough nutrients. This can
occur even if the person is consuming more than enough calories
Malnutrition an imbalance of proper nutrients
Anorexia nervosa literally means loss of appetite, but this is a misnomer: A person with
this is hungry, but denies the hunger because of an irrational fear of
becoming fat. Self-starvation, food preoccupation and rituals,
compulsive exercising, and often an absence of
menstrual cycles in
women. Untreated, can
be fatal.
Bulimia characterized by recurring periods of binge eating, during which large
amounts of food are consumed in a short period of time followed by
purging (through self- induced vomiting, abuse of laxatives and/or
diuretics) or periods of fasting
Binge eating disorder (BED) episodes of binge eating characterized by eating rapidly, eating large
amounts of food even when not feeling hungry, and feeling guilty or
depressed after overeating.
Obesity 15 to 20 percent above normal weight. Poor dietary patterns; include
increased intake of sugars in sweetened soft drinks, foods, and meals
of high energy, low nutrient density, and large portion sizes. At risk for
serious health problems such as type 2 diabetes, hypertension, heart
disease, stroke, and some types of cancer.
Minerals inorganic material. Form body parts (teeth and bones), maintain acid-
base neutrality, regulate nerve impulses, osmotic pressure, and
electrolyte balance
Major minerals needed by the body:
•calcium—milk, cheese, sardines, salmon, green vegetables
•phosphorus—milk, cheese, lean meat
•potassium—oranges, bananas, dried fruits
•sulfur—eggs, poultry, fish
•sodium—table salt, beef, eggs, cheese
•chloride—table salt, meat
•magnesium—green vegetables, whole grains
Trace minerals required in lesser amounts, and include iron, zinc, selenium,
magnesium, copper, iodine, fluorine, chromium, molybdenum, and
manganese
HDL cholesterol (high density lipoproteins) protect the body against heart disease. Often called "good" cholesterol.
1/26
,4/21/26, 6:05 WGU C458 Health, Fitness and Wellness Flashcards |
PM
LDL cholesterol (low density lipoproteins) most cholesterol in the blood is of this type. Often referred to as the bad
cholesterol.
high levels in the blood increases the risk of fatty deposits forming in
the arteries, which in turn increases the risk of a heart attack
Lipoproteins large molecules of fat and protein in the bloodstream; how cholesterol is
transported
Antioxidants slow the aging process. Reduce cellular damage by binding with free
radicals produced during oxidation reactions
Oxidation reactions the energy-yielding reactions in which either an oxygen atom adds an
electron to or a hydrogen atom removes an electron from a substrate (a
group of atoms or molecule)—the net result is a substrate that has had
a partial or complete loss of a negatively charge particle, an electron.
Two partially charged atoms or groups of atoms, one positively charged
and the other negatively charged, now exist
Free radical (Oxidant) any atom or group of atoms that has an unpaired electron. Because
electrons typically function in pairs, these are very prone to binding to
other substrates in an effort to regain this paired status. When this
happens in the human body, there is potential for a great deal of
damage.
Carbohydrates produce 4 calories of energy per gram. Found in foods as
monosaccharides, disaccharides, and polysaccharides. Sources include
fruits, vegetables, pasta, and rice which consist of simple sugars and
starches
Protein produce 4 calories of energy per gram. Sources include meats and milk.
Composed of 8 essential(provided by the diet) and 12
nonessential(synthesized by the body) amino acids. Perform many
functions including building cells and tissues, forming blood and
enzymes, and fighting infection.
means primary, and no organism can live, and almost no biological
process can take place, without it
Lipids produce 9 calories of energy per gram. Organic compounds that do
not readily dissolve in water; based on their solubility, they are
classified into triglycerides (more commonly known as fats),
phospholipids, and sterols
Incomplete protein proteins that are lacking one or more of the essential amino acids
Glycogen the polysaccharide form in which glucose is stored in the liver
Glucose simple sugar. The only source of energy that brain cells use to function
Triglycerides (Fats) Solid at room temperature. Group of chemical compounds that contain
fatty acids, often in very long strands. Most concentrated source of
energy in the diet. Provides much of the stored energy of the body.
Insulate body organs against changes in
environmental temperature. Protect the organs and underlying tissues
by acting as a shock absorber.
2/26
, 4/21/26, 6:05 WGU C458 Health, Fitness and Wellness Flashcards |
PM
Water essential component of body structure. Second only to oxygen in
importance to body functioning. Acts as a solvent for minerals and other
physiologically important compounds. In the body, it transports
nutrients to and waste products from the cells and helps regulate body
temperature. Comes from fluids and solids in the diet and also is
produced by the metabolic processing of energy nutrients within the
tissues
Oils liquid at room temperature.
Vitamins organic compounds required by every part of the body to maintain
health and prevent disease. Classified as either fat-soluble or water-
soluble. Do not become part of the body. Only small amounts are
needed, but must be provided by the diet because the body is not able
to synthesize them in the required quantities for proper nourishment
and body function. Foster growth, promote the ability to produce
healthy offspring, maintain health, aid in the normal function of the
digestive tract and appetite, and help maintain immune system
functions.
Fat-soluble vitamins found in the fatty parts of food and body tissues. Stored in the body until
needed, so it is not necessary to consume them every day. Transported
by lipids through the body; A, D, E, and K
Vitamin A important in promoting growth and health of body tissues as well as
enhancing the function of the immune system. Enhances vision by
helping the retina function properly, permitting us to distinguish
between light and shade and to see various colors distinctly. A form of
this is used by dermatologists to treat acne and other skin disorders.
Overdoses may result in yellowish, dry, scaly skin and dry, irritated eyes
Vitamin D essential for calcium absorption and thus is needed to prevent and cure
rickets(deficiency disease in which bones fail to harden)
Vitamin E an activator in certain enzyme reactions, and it protects vitamins A and
C from being used up too quickly
Vitamin K essential for the synthesis of prothrombin, a substance needed for
normal blood coagulation.
Water-soluble vitamins associated with the watery parts of food and body tissues. Not stored
by the body. Excess amounts are usually excreted in the urine and,
therefore, should be provided in the diet on a regular basis. Includes
the B vitamins and vitamin C (ascorbic acid)
B vitamins essential to daily human nutrition. Known as the B-complex group, they
help body systems combat stress and maintain energy reserves. The B-
complex group consists of vitamin B1 (thiamin), vitamin B2 (riboflavin),
vitamin B3 (niacin), vitamin B6 (pyridoxine), vitamin B12 (cobalamin),
folic acid, and biotin.
Vitamin B1 (thiamin) necessary for carbohydrate metabolism. Aids in the release of energy
from food
Vitamin B2 (riboflavin) helps body cells use oxygen, promotes tissue repair, and helps the
nervous system function properly
Vitamin B3 (niacin) essential to growth; without it, thiamin and riboflavin could not function
properly in the body
3/26
PM
WGU C458 Health, Fitness & Wellness: Complete Study
Guide – Nutrition, Drugs, Mental Health, STIs, Chronic
Diseases & Aging (2026/2027 Edition)
Nutrition provides the body with the nutrients it needs to perform its daily tasks
Undernutrition implies that the individual is not getting enough nutrients. This can
occur even if the person is consuming more than enough calories
Malnutrition an imbalance of proper nutrients
Anorexia nervosa literally means loss of appetite, but this is a misnomer: A person with
this is hungry, but denies the hunger because of an irrational fear of
becoming fat. Self-starvation, food preoccupation and rituals,
compulsive exercising, and often an absence of
menstrual cycles in
women. Untreated, can
be fatal.
Bulimia characterized by recurring periods of binge eating, during which large
amounts of food are consumed in a short period of time followed by
purging (through self- induced vomiting, abuse of laxatives and/or
diuretics) or periods of fasting
Binge eating disorder (BED) episodes of binge eating characterized by eating rapidly, eating large
amounts of food even when not feeling hungry, and feeling guilty or
depressed after overeating.
Obesity 15 to 20 percent above normal weight. Poor dietary patterns; include
increased intake of sugars in sweetened soft drinks, foods, and meals
of high energy, low nutrient density, and large portion sizes. At risk for
serious health problems such as type 2 diabetes, hypertension, heart
disease, stroke, and some types of cancer.
Minerals inorganic material. Form body parts (teeth and bones), maintain acid-
base neutrality, regulate nerve impulses, osmotic pressure, and
electrolyte balance
Major minerals needed by the body:
•calcium—milk, cheese, sardines, salmon, green vegetables
•phosphorus—milk, cheese, lean meat
•potassium—oranges, bananas, dried fruits
•sulfur—eggs, poultry, fish
•sodium—table salt, beef, eggs, cheese
•chloride—table salt, meat
•magnesium—green vegetables, whole grains
Trace minerals required in lesser amounts, and include iron, zinc, selenium,
magnesium, copper, iodine, fluorine, chromium, molybdenum, and
manganese
HDL cholesterol (high density lipoproteins) protect the body against heart disease. Often called "good" cholesterol.
1/26
,4/21/26, 6:05 WGU C458 Health, Fitness and Wellness Flashcards |
PM
LDL cholesterol (low density lipoproteins) most cholesterol in the blood is of this type. Often referred to as the bad
cholesterol.
high levels in the blood increases the risk of fatty deposits forming in
the arteries, which in turn increases the risk of a heart attack
Lipoproteins large molecules of fat and protein in the bloodstream; how cholesterol is
transported
Antioxidants slow the aging process. Reduce cellular damage by binding with free
radicals produced during oxidation reactions
Oxidation reactions the energy-yielding reactions in which either an oxygen atom adds an
electron to or a hydrogen atom removes an electron from a substrate (a
group of atoms or molecule)—the net result is a substrate that has had
a partial or complete loss of a negatively charge particle, an electron.
Two partially charged atoms or groups of atoms, one positively charged
and the other negatively charged, now exist
Free radical (Oxidant) any atom or group of atoms that has an unpaired electron. Because
electrons typically function in pairs, these are very prone to binding to
other substrates in an effort to regain this paired status. When this
happens in the human body, there is potential for a great deal of
damage.
Carbohydrates produce 4 calories of energy per gram. Found in foods as
monosaccharides, disaccharides, and polysaccharides. Sources include
fruits, vegetables, pasta, and rice which consist of simple sugars and
starches
Protein produce 4 calories of energy per gram. Sources include meats and milk.
Composed of 8 essential(provided by the diet) and 12
nonessential(synthesized by the body) amino acids. Perform many
functions including building cells and tissues, forming blood and
enzymes, and fighting infection.
means primary, and no organism can live, and almost no biological
process can take place, without it
Lipids produce 9 calories of energy per gram. Organic compounds that do
not readily dissolve in water; based on their solubility, they are
classified into triglycerides (more commonly known as fats),
phospholipids, and sterols
Incomplete protein proteins that are lacking one or more of the essential amino acids
Glycogen the polysaccharide form in which glucose is stored in the liver
Glucose simple sugar. The only source of energy that brain cells use to function
Triglycerides (Fats) Solid at room temperature. Group of chemical compounds that contain
fatty acids, often in very long strands. Most concentrated source of
energy in the diet. Provides much of the stored energy of the body.
Insulate body organs against changes in
environmental temperature. Protect the organs and underlying tissues
by acting as a shock absorber.
2/26
, 4/21/26, 6:05 WGU C458 Health, Fitness and Wellness Flashcards |
PM
Water essential component of body structure. Second only to oxygen in
importance to body functioning. Acts as a solvent for minerals and other
physiologically important compounds. In the body, it transports
nutrients to and waste products from the cells and helps regulate body
temperature. Comes from fluids and solids in the diet and also is
produced by the metabolic processing of energy nutrients within the
tissues
Oils liquid at room temperature.
Vitamins organic compounds required by every part of the body to maintain
health and prevent disease. Classified as either fat-soluble or water-
soluble. Do not become part of the body. Only small amounts are
needed, but must be provided by the diet because the body is not able
to synthesize them in the required quantities for proper nourishment
and body function. Foster growth, promote the ability to produce
healthy offspring, maintain health, aid in the normal function of the
digestive tract and appetite, and help maintain immune system
functions.
Fat-soluble vitamins found in the fatty parts of food and body tissues. Stored in the body until
needed, so it is not necessary to consume them every day. Transported
by lipids through the body; A, D, E, and K
Vitamin A important in promoting growth and health of body tissues as well as
enhancing the function of the immune system. Enhances vision by
helping the retina function properly, permitting us to distinguish
between light and shade and to see various colors distinctly. A form of
this is used by dermatologists to treat acne and other skin disorders.
Overdoses may result in yellowish, dry, scaly skin and dry, irritated eyes
Vitamin D essential for calcium absorption and thus is needed to prevent and cure
rickets(deficiency disease in which bones fail to harden)
Vitamin E an activator in certain enzyme reactions, and it protects vitamins A and
C from being used up too quickly
Vitamin K essential for the synthesis of prothrombin, a substance needed for
normal blood coagulation.
Water-soluble vitamins associated with the watery parts of food and body tissues. Not stored
by the body. Excess amounts are usually excreted in the urine and,
therefore, should be provided in the diet on a regular basis. Includes
the B vitamins and vitamin C (ascorbic acid)
B vitamins essential to daily human nutrition. Known as the B-complex group, they
help body systems combat stress and maintain energy reserves. The B-
complex group consists of vitamin B1 (thiamin), vitamin B2 (riboflavin),
vitamin B3 (niacin), vitamin B6 (pyridoxine), vitamin B12 (cobalamin),
folic acid, and biotin.
Vitamin B1 (thiamin) necessary for carbohydrate metabolism. Aids in the release of energy
from food
Vitamin B2 (riboflavin) helps body cells use oxygen, promotes tissue repair, and helps the
nervous system function properly
Vitamin B3 (niacin) essential to growth; without it, thiamin and riboflavin could not function
properly in the body
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