Ch 11-14 E F & G

Question 1

What is the minimum amount of permanent weight loss that can significantly reduce the risk of chronic disease and premature death?

Answer 1

5%
Permanent weight loss is usually associated with at least 1 hour of daily exercise.
A modest reduction in body weight can result in significant improvements in health for people who are overweight or obese. Losing 5–10% of body weight (and maintaining that lower weight) can reduce the risk of chronic diseases (cardiovascular disease and diabetes, for example) and premature all-cause mortality by about 50%.

Question 2

The Borg Rating of Perceived Exertion scale rates exercise intensity based on:

Answer 2

feelings of effort, strain, and/or discomfort experienced.

multiply the number by ten to estimate the heart rate of that exertion.

Question 3

During high energy demands, the pyruvate that accumulates in the muscle must be converted to:

Answer 3

lactate (lactic acid).

Lactate can be converted to glucose in the liver.

Question 4

What is an ergogenic aid?

Answer 4

substances or treatments believed to improve athletic performance. An ergogenic aid is any physical, mechanical, nutritional, psychological, or pharmacological substance or treatment that either directly improves physiological variables associated with exercise performance or removes subjective restraints that may limit physiological capacity.

Question 5

define calories and how they’re measured via raising the temperature of water.

Answer 5

A calorie is defined as the energy required to raise 1 gram (g) of water 1° Celsius (C). The energy in food is measured in units of kilocalories (kcal = 1000 calories). A kilocalorie is the energy required to raise 1 kilogram (kg) of water 1°C.

Question 6

Describe the differences between white and brown fat

Answer 6

WAT stores excess energy in the form of fatty acids in triglycerides and releases those fatty acids during times when energy intake is low. In contrast, BAT burns fatty acids and glucose to produce heat by a process called nonshivering thermogenesis (heat production).

Question 7

Describe the two systems that regulate energy balance and food intake.

Answer 7

The short-term system, mediated by hormones and stomach pressure, triggers hunger and satiety (the opposite of hunger), respectively, before and after individual meals.
The long-term system, mediated by a different set of hormones, adjusts food intake and energy expenditure to maintain adequate fat stores (adipose cells and tissue).

Question 8

What two hormones affect hunger and long term fat regulation

Answer 8

Over the long term, energy balance is affected by a hormone called leptin. Leptin is produced primarily by adipose tissue. The circulating concentration of leptin in our blood is closely associated with total body fat. When fat stores increase, more leptin is produced. The leptin level increase in the blood acts on the brain to suppress hunger and increases energy expenditure to avoid excess weight gain. obese individuals have higher levels of circulating leptin than lean individuals, but obese individuals seem to be resistant to the hunger-suppressing effects of leptin. Some evidence states that high fructose beverages contribute to leptin resistance.

It is the only hormone that has been found to increase hunger. Circulating ghrelin levels in the blood surge just before meals and decrease after eating. Ghrelin stimulates hunger by activating specific neurons in the brain. Ghrelin secretion decreases only when nutrients from the meal are absorbed into the blood. The secretion of ghrelin is most effectively inhibited by carbohydrates and then by proteins; dietary fat is least effective at decreasing ghrelin secretion.

Question 9

What is fat-free mass (FFM)?

Answer 9

total body mass minus the fat mass (adipose tissue). The greater a person’s FFM, the higher his or her basal metabolic rate (BMR).

Question 10

Define NEAT or nonexercise activity thermogenesis

Answer 10

the energy expended for everything we do that is not sleeping, eating, or sportslike exercise.NEAT includes all activities of daily living, such as performing household chores, doing yard work, shopping, carrying out occupational activities, walking the dog, and playing a musical instrument. It also includes the energy expended to maintain posture and spontaneous movements such as fidgeting, pacing, and even chewing gum.

Question 11

List the factors that contribute to our weight gain as a society

Answer 11

Food environment-easy access to nutrient-poor, energy-rich foods.
Portion sizes-larger standard portions.
Fewer home cooked meals.
Sleep deprivation-increase food intake
Pregnancy-women have difficulty losing weight from pregnancy.
emotions-overeating from boredom,stress, or anger.
Sedentary lifestyle-slaves to chairs= decreased energy output.
Television-additional time sitting.-tend to eat more,snack more, choose less healthy food.
Communities-environment may provide barriers to physical activity(no sidewalks, trails,parks, green space( or we feel unsafe.
Prescription drugs-can effect appetite and metabolism or physical activity.
Smoking cessation-weight gain follows after quitting.
Genes-how well we regulate food intake and how easily we gain weight when we overeat.

Question 12

What are the BMI ranges?

Answer 12

Underweight 15-18
Normal weight 18-24
Overweight 25-29
Obese 30-45

Question 13

What is another way to assess a person’s body fat?

Answer 13

Abdominal obesity is excessive fat distributed around the stomach and abdomen; the most often used measure of abdominal obesity is waist size; abdominal obesity in women is a waist size of 35 inches or higher, and in men, it is a waist size of 40 inches or higher.

It is a measurement of visceral fat and defined as fat in the abdominal area that surrounds the body’s internal organs; has been shown to be an independent health risk.
Even individuals who are of normal weight (BMI less than 25) but with a large waist are at an increased risk of a number of chronic diseases.

Question 14

What are some methods to determine body composition?

Answer 14

1. skinfold thickness with calipers
2. underwater weighing
3. Air displacement.
4. Bioelectrical impedance, which is the method used by home bathroom scales or handheld devices that measure body fat content.
5. DEXA( dual-energy x-ray absorptiometry)-a method of determining body composition; a differential absorption of x-rays of two different energy levels are used to calculate bone mineral mass, lean soft-tissue mass, and fat mass.

Question 15

Formula for EER Estimated Energy Requirement( p.373 11.15)

Answer 15

1. PA(physical activity factor) ranges 1.0-1.48 based on active minutes per day
2. Weight converted to kilograms
3. Height converted to meters

women 19 and older
EER=(354- (6.91 x age)) = PA x (9.36 x weight, kg) = (726 x height, m)

Men 19 and older
EER=(662- (9.53 x age)) = PA x (15.91 x weight, kg) = (539.6 x height, m)

Question 16

Define NEAT, EER, TEF, AEE

Answer 16

Non Exercise Activity Thermogenisis
Estimated Energy Requirement
Thermic Effect of Food
Activity Energy Expenditure-energy spent from intentional movement

Question 17

Define TEE,BMI, BMR

Answer 17

Total energy expenditure
Body Mass Index
Basal Metabolic Rate

Question 18

What are the benefits of regular physical activity?

Answer 18

infographic 12.1
Stress, anxiety, and depression symptoms reduction.
Reduces blood pressure, improves heart function, reduces the risk of cardiovascular disease, strengthens muscles and skeleton, bone, and muscle mass maintenance.
Reduced risk of osteoporosis, falling, stroke, and dementia. Reduces the risk of colon, breast, lung, and endometrial cancer. Lowers risk of premature death.

Improves management of blood glucose in people with diabetes. Improves immune function.
Maintain healthy body weight

Question 19

Which TWO energy substrates are used for fuel in the body? What energy currency do they make for our cells?

Answer 19

fat and carbs, glucose and ketones

Question 20

The longer the duration, the body will most rely on_____as the fuel source. If the intensity increases during that time(a short-sprint or going uphill), more______will need to be used

Answer 20

The longer the duration, the body will most rely on_____as the fuel source. If the intensity increases during that time(a short-sprint or going uphill), more______will need to be used

Question 21

A good post workout meal will include both______to replace ______stores and _______to help with ________repair.

Answer 21

A good post-workout meal will include both carbs and protein to replace glycogen stores and protein to help with muscle repair.

Question 22

For the recreational athlete,_______is the best fluid replacement. For training session or events lasting longer then one hour,_______will provide______to maintain glycogen stores and ______fluid balance.

Answer 22

For the recreational athlete, water is the best fluid replacement. For training session or events lasting longer then one hour, sports drinks will provide carbs to maintain glycogen stores and electrolyte fluid balance.

Question 23

what are the two nutrients often under-consumed in this age group? What are the good food sources of each?

Answer 23

Calcium-RDA 1300 mg for teens, 1000 mg for adults. Leafy greens and dairy.
Iron is low for women but adequate for men RDA 18 mg for women, 8 mg for men.
liver, dark leafy greens, fortified foods, beans, lentils, meat, baked potatoes.

Question 24

Define eating disorder and body image

Answer 24

an unhealthy and abnormal relationship with food and weight that threatens the health and interferes with many areas of life. Eating disorders are associated with emotional and psychological issues such as depression, anxiety, perfectionism, and low self-esteem.
Body Image-the way a person perceives his or her body size, shape, or overall appearance.

Question 25

How is alcohol absorbed and metabolized? What are the factors that affect a person’s intoxication?

Answer 25

Alcohol is readily absorbed in the bloodstream through diffusion and then is transported to the body’s cells and tissues and dispersed throughout the water-containing portions of the body. About one-fifth of all alcohol consumed is absorbed through the stomach; the rest is absorbed in the small intestine. When consumed in moderate amounts, alcohol is metabolized primarily in the liver by a two-step process to form acetate.In the first step, the enzyme alcohol dehydrogenase converts alcohol to acetaldehyde, which is a highly reactive and toxic compound that can damage cellular components, including DNA. Acetaldehyde is then converted to acetate by the enzyme acetaldehyde dehydrogenase, and acetate then disperses to tissues throughout the body where it is converted to acetyl-coenzyme A, which can be used as a source of energy in the liver and elsewhere in the body.

Question 26

Define “moderate” alcohol consumption. What are the “one drink equivalents?What is the different alcohol content and serving of each type of drink

Answer 26

infographic 13.5 
12oz Beer 5%
6-7 oz Craft beer 8-10% 
5 oz wine 12%
1.5 oz shot 80 proof spirits 40%
formula
60/%alcohol content= # oz per 14 g alcohol = standard drink

Question 27

How is alcohol absorbed and metabolized? What are the factors that affect a person’s intoxication?

Answer 27

Alcohol is readily absorbed in the bloodstream through diffusion and then is transported to the body’s cells and tissues and dispersed throughout the water-containing portions of the body. About one-fifth of all alcohol consumed is absorbed through the stomach; the rest is absorbed in the small intestine. When consumed in moderate amounts, alcohol is metabolized primarily in the liver by a two-step process to form acetate.In the first step, the enzyme alcohol dehydrogenase converts alcohol to acetaldehyde, which is a highly reactive and toxic compound that can damage cellular components, including DNA. Acetaldehyde is then converted to acetate by the enzyme acetaldehyde dehydrogenase, and acetate then disperses to tissues throughout the body where it is converted to acetyl-coenzyme A, which can be used as a source of energy in the liver and elsewhere in the body.
Most alcohol is metabolized to acetate in the liver, but a small amount can also be metabolized in the stomach by the same two-step process; even smaller amounts are excreted through a person’s breath, sweat, and urine.

Question 28

What are the health effects of heavy drinking or recurrent binge drinking 13.9

Answer 28

brain: dementia, stroke, shrinkage of brain tissue, psychiatric problems(depression, anxiety,suicide)
Oral cavity, throat, esophagus: Cancer
Cardiovasular system: heart attack,cardiomyopathy,arrhythmia,hypertension
Female breast: cancer
Liver: cirrhosis, cancer
Stomach: Gastritis
Pancreas: Pancreatitis
Colon: cancer
Reproductive system: Ovarian cancer, miscarriage and stillbirth among pregnant women, erectile dysfunction in men
Bones: osteoporosis
Peripheral nervous system: numbness in arms, legs, muscle weakness
Immune system: suppressed immune function, increased risk of infectious disease.

Question 29

what are the two nutrients often under-consumed in this age group? What are the good food sources of each?

Answer 29

Calcium-RDA 1300 mg for teens, 1000 mg for adults. Leafy greens and dairy.

Iron is low for women but adequate for men RDA 18 mg for women, 8 mg for men.
liver, dark leafy greens, fortified foods, beans, lentils, meat, baked potatoes.
Iron-deficiency rates are highest among college-age women 18-23

Question 30

What pattern of protein intake is associated with improved muscle mass gains in response to resistance training in elderly individuals?

Answer 30

1-1.5 gram protein per kilogram daily older then 65. 25-30 grams at each meal.

Question 31

Define terms

umbilical cord, uterus, placenta,embryo, fetus, gestation, critical periods

Answer 31

umbilical cord-a rope-like structure that transports nutrients and oxygen to the embryo and fetus and removes waste products. It begins to develop four weeks after fertilization.
Uterus-muscular organ that holds a developing fetus .
Placenta-an organ within the uterus that allows for exchange between maternal and fetal circulations via the umbilical cord.
Embryo-the developing human during the first two to eight weeks of gestation.
Fetus-the developing human from eight weeks of gestation until birth.
Gestation-The entire period of development from fertilization to birth.
Critical periods-stages of development that occur during the first trimester of pregnancy, during which major organs and vital systems are particularly vulnerable because they are forming and developing rapidly.

Question 32

What are the four factors that influence birth weight?

Answer 32

The four main factors that influence birth weight are (1) the duration of pregnancy, (2) the weight status of the mother before conception, (3) the amount of weight the mother gained during pregnancy, and (4) whether the mother smoked during pregnancy.

Question 33

What are the foods and beverages every pregnant woman should avoid and why?

Answer 33

unpasteurized milk and cheese(brie, feta, camembert, blue cheese, queso bianceo, and fresco), Raw fresh produce, deli meats, and hot dogs all may be contaminated with listeria monocytogenes which can cause miscarriage, fetal death, newborn illness.

undercooked chicken-campylobacterjijuni-abortion, neonatal death, still birth.
High mercury fish-damage to the developing brain and nervous system of the fetus(marlin, shark, tilefish, swordfish, king mackerel,tuna(6 oz per week allowed).)
Alcohol-fetal alcohol syndrome-abnormal facial features, neuro impairment, heart, kidney, bone or hearing defects.

Question 34

What are the benefits of breastfeeding for mother and infant?

Answer 34

provides babies with many crucial nutrients as well as antibodies that enhance their ability to fight infections and strengthen their immune systems. Breast milk is rich in vitamins, is full of essential fatty acids for brain development, contains the appropriate balance of proteins and minerals to enhance digestion, and promotes infant oral motor development. breastfeeding reduces the risk of diarrhea and vomiting in infants and mitigates their risk of becoming obese later in life. There is also limited evidence that it may reduce the risk for chronic diseases later in life, such as type 2 diabetes and heart disease. Additional benefits include reductions in the incidence of upper respiratory infections during the first two years of life, in childhood leukemia, in sudden infant death syndrome, and in orthodontic problems. Evidence also exists to support higher IQ scores among children who were breastfed for at least six months.

Benefits for mothers who nurse that include a reduced risk of ovarian and breast cancer, less risk of developing type 2 diabetes, and possibly a faster return to prepregnancy body weight.

Question 35

What are the potential barriers to breastfeeding?

Answer 35

HIV/AIDS, herpes simplex or chicken pox lesions on one or both nipples, alcohol or drug addiction, nipples that have been removed and replaced, or cancer treated with cytotoxic drugs.
Social barriers-friends,family, spouse negative opinions. Discomfort, not understanding how to achieve an effective latch.
Embarrassment-socially excluded, unsupportive work environment.

Question 36

Breastmilk or formula is recommended for the first___months of life. Solid foods can be added between the ages of ____ to___ months. Cow’s milk can replace breastmilk or formula at ___ months.

Answer 36

Breastmilk or formula is recommended for the first 6-12 months of life. Solid foods can be added between the ages of 4-6 months. Cow’s milk can replace breastmilk or formula at ___ months. Parents are advised to supplement their breastfed babies with 400 IU of vitamin D each day, starting from the first few days of life.

Question 37

What types of foods are appropriate before 12 months of age? Which should be avoided. (E.11)

Answer 37

4-6 months- fortified rice cereal, oatmeal and barley cereal.
6-8 months-strained veg and fruit, fruit juice, trained chopped meats, cooked mashed beans.
8-10 months-Cooked and mashed egg yolks, cottage cheese, yogurt, crackers, bread.
10-12 months- table food(cut into small pieces)
Avoid- nuts,seeds, raw carrots and celery, raw peeled apple and pear slices, unpeeled fruits and vegetables, popcorn, whole grapes, hard candies, dried fruits, large chunks of meat or cheese.

Question 38

How long is each trimester?

Answer 38

Pregnancy is divided into three periods called trimesters: Weeks 1–13 are considered the first trimester, weeks 14–27 compose the second trimester, and weeks 28–40 make up the third trimester.

Question 39

What are the health risk of low birth weight babies?

Answer 39

higher risk of stillbirth and dying but also have a heightened risk for medical conditions, such as hypertension, diabetes, and heart disease, as adults.

Question 40

Which nutrients are at an increased importance for pregnant mothers-for health of the baby and mother

Answer 40

Folate-spina bifida(neural tube defect-incomplete development of the brain,spinal cord and or their protective coverings)RDA 600 micograms

Vitamin A-too little vitamin A can cause developmental problems, too much can also cause birth defects such as facial and heart deformities. 770-3000 micrograms.

Iron-blood volume increases,supply oxygen to the fetus. non preg 18 mg vs pregnant 27 mg per day.

Calcium-still recommended 1000 mg
Vitamin D-calcium into bones and programming genese to reduce chronic diseases 600 IU.
Iodine-fetal brain development(lower IQ retardation when deficient) 220 micrograms.
Omega-3 fatty acids-brain development 300 DHA daily(8-12 oz each week)

Question 41

Which nutrients are at an increased importance for pregnant mothers-for health of the baby and mother

Answer 41

Folate-spina bifida(neural tube defect-incomplete development of the brain,spinal cord and or their protective coverings)RDA 600 micograms

Vitamin A-too little vitamin A can cause developmental problems, too much can also cause birth defects such as facial and heart deformities. 770-3000 micrograms.

Iron-blood volume increases, supply oxygen to the fetus. non preg 18 mg vs pregnant 27 mg per day.

Calcium-still recommended 1000 mg
Vitamin D-calcium into bones and programming genese to reduce chronic diseases 600 IU.
Iodine-fetal brain development(lower IQ retardation when deficient) 220 micrograms.
Omega-3 fatty acids-brain development 300 DHA daily(8-12 oz cold water fish each week)

Question 42

Which nutrients are at an increased importance for pregnant mothers-for health of the baby and mother

Answer 42

Folate-spina bifida(neural tube defect-incomplete development of the brain, spinal cord, and or their protective coverings)RDA 600 micrograms

Vitamin A-too little vitamin A can cause developmental problems, too much can also cause birth defects such as facial and heart deformities. 770-3000 micrograms.

Iron-blood volume increases, supply oxygen to the fetus. non preg 18 mg vs pregnant 27 mg per day.

Calcium-still recommended 1000 mg
Vitamin D-calcium into bones and programming genese to reduce chronic diseases 600 IU.
Iodine-fetal brain development(lower IQ retardation when deficient) 220 micrograms.
Omega-3 fatty acids-brain development 300 DHA daily(8-12 oz cold water fish each week)

Question 43

What is the role of parents in shaping a child’s diet?

Answer 43

Consistently offer and encourage children to taste healthy foods.
Provide regularly timed meals in a healthy setting.
Model health food choices.
Allow the child to control their energy intake.
Provide a pleasant social environment at mealtime.
Provide access to healthy foods and snacks.

Question 44

Food preferences are largely learned through____

Answer 44

Their parents model food choices and practices surrounding foods.

Question 45

What are three nutrients of concern during childhood? What are the food sources of each?

Answer 45

Calcium,iron, and fiber.

Dairy & leafy greens, meats & liver, vegetables, and fruits.

Question 46

Food preferences are largely learned through____

Answer 46

Their parents model food choices and practices surrounding foods.

Question 47

What are the big eight food allergens?

Answer 47

The most common food allergies are to cow’s milk, eggs, peanuts, tree nuts, wheat, soy, fish, and crustacean shellfish.

Question 48

Define catabolism and anabolism. What type of feeding leads to each?

Answer 48

Eating at regular intervals throughout the day will allow athletes to avoid extended periods of calorie deficit that can lead to catabolism, which is the breakdown of large molecules (protein, fat, and glycogen) into smaller ones, causing a loss of skeletal muscle mass. When sufficient glucose is not available to meet energy needs, the body will accelerate the breakdown of muscle proteins to provide the amino acids that are required to synthesize the needed glucose, which leads to a reduction in lean body mass—something most athletes want to avoid. This is the opposite of anabolism, the process by which the body synthesizes protein, fat, and glycogen and builds muscle mass and lean tissue. To build muscle and increase the proportion of lean tissue to fat tissue, both athletes and non-athletes must consume adequate calories to prevent catabolic processes from exceeding anabolic processes over the course of the day while engaging in activities (primarily resistance training) that promote muscle growth.
Anabolism-energy-requiring metabolic processes that synthesize large molecules from smaller ones
Catabolism-the breakdown of large molecules into smaller ones, which is generally accompanied by the release of energy

Question 49

What are the four types of exercise recommended by the American College of Sports Medicine for promoting maximal health and preventing diseases and injuries?

Answer 49

Resistance(activities performed against an opposing force that increases muscle strength, improves body composition, and promotes healthy bone density.) Train major muscle groups(legs,hips,back,abdomen,chest,shoulders, and arms) 2-3 days per week

cardiorespiratory(activities that increase the heart rate and promote increased use of oxygen to improve overall body condition and endurance.)30 minutes 5 + day per/week= 150 minutes OR 25 min vigorous-intensity 3+ day/week for 75 min/week.

neuromotor(activities that incorporate motor skills such as balance, coordination, and agility (also known as functional fitness).)
2-3 days per week20-30 minutes per day

flexibility(activities that promote the ability to move joints through their whole span of movement.) 2-3 days/week Stretch to the point of slight discomfort or tightness and hold for 10-30 seconds.

Question 50

Physical fitness is defined..

Answer 50

the ability to perform moderate to vigorous activity without undue fatigue.

Question 51

What is ATP and how does it work?

Answer 51

Both glucose and fatty acids are rich in chemical energy, stored in the chemical bonds holding the molecules together. Before that energy can be tapped by the body, however, it must be converted to a form that cells can use to perform work. That usable form is called adenosine triphosphate!

Question 52

Describe the Energy system use.

Which is used at what time?

Answer 52

Most of the energy comes from ATP-PCr(ATP-phosphocreatine)but is used up very quickly,after about 30 seconds.
After a few seconds a burst of energy comes from glycolysis which peaks and phosphocreatine is depleted.
After two minutes our muscles obtain more then 60% of their energy from Aerobic metabolism. While continuing to rely on glycolysis.

Question 53

How is female athlete triad characterized

Answer 53

a condition recognized in female athletes, characterized by interrelated energy restriction, menstrual dysfunction, and bone loss (osteoporosis).