Nutrition & Obesity

Question 1

What are the 3 macronutrients in which energy can be produced?

Answer 1

CHO
Fats
Protein

Question 2

The glycemic index serves as a relative (qualitative indicator of carbohydrates ability to

Answer 2

raise blood glucose levels

Question 3

Glycemic load indicates CHO ability to raise blood glucose levels along with considering the

Answer 3

amount of CHO per serving

Question 4

1. Energy source
2. Protein Sparer
3. Metablic primer
4. Fuel for CNS, especially the brain
   are the

Answer 4

four main roles CHO play in the body

Question 5

What are the current % recommendations for CHO intake for the Average American?

Answer 5

40-55% of total cals

Question 6

What are the current % recommendations for CHO intake for the Active American?

Answer 6

60% of total cals

Question 7

What are the current % recommendations for CHO intake for the Heavy Exercisers?

Answer 7

70% of total cals

Question 8

What are the 3 storage sites for CHO in the human body?

Answer 8

Plasma
Muscle
Liver

Question 9

The formation of glucose front he breakdown of glycogen is called?

Answer 9

glycogenolysis

Question 10

The formation of glucose from fats and protein is called?

Answer 10

gluconeogenesis

Question 11

What is released from beta cells in the pancreas when blood sugar levels are high and balances it to a lower level?

Answer 11

insulin

Question 12

What is released from alpha cells in the pancreas when blood sugar levels are too low?

Answer 12

Glucagon

Question 13

What is the fuel source when it is

Answer 13

mainly fat

Question 14

What is the fuel source when it is 40-60% of VO2 max?

Answer 14

Fat & CHO evenly

Question 15

What is the fuel source when it is 75% of VO2 max?

Answer 15

Mainly CHO

Question 16

What is the fuel source when it is >80% of VO2 max?

Answer 16

Nearly 100% CHO

Question 17

What are the 3 main storage sites for fat in the human body?

Answer 17

Blood
Muscle
Adipose Tissue

Question 18

1. Fat Storage
2. Protection of vital organs
3. Thermal insulation
4. Transport medium for fat-soluble vitamins
5. Hunger suppressor
   are the

Answer 18

5 main roles of fat in the body

Question 19

How many calories are in each gram of fat?

Answer 19

9

Question 20

What is the current % recommendation of fat for Americans?

Answer 20

20-30%

Question 21

How many calories are in one pound of fat?

Answer 21

3500 cal

Question 22

How would maintaing a low fat diet help you consume less calories?

Answer 22

Fat has highest amount of cal/g so if you take in low fat, taking in less cals

Question 23

What are the 3 roles that protein play in the human body

Answer 23

structural
regulatory
energy

Question 24

With protein, what is used to form ATP?

Answer 24

energy

Question 25

With protein, what is needed for immune function?

Answer 25

regulatory

Question 26

With protein, what builds muscle mass & Strength?

Answer 26

Structural

Question 27

How many calories are there in each gram of protein

Answer 27

4

Question 28

What is the current % recommendation of protein for americans

Answer 28

10-35%

Question 29

How many grams of protein would you recommend for the average american

Answer 29

0.8 g/kg/day

Question 30

How many grams of protein would you recommend for the endurance athlete

Answer 30

1.2-1.4 g/kg/day

Question 31

How many grams of protein would you recommend for the strength athlete

Answer 31

1.4-1.8 g/kg/day

Question 32

1. Extra protein will be converted to body fat 2. Dehydration 3. Possible decreases in bone density 4. Possible kidney damage 5. High amounts of one amino acid can inhibit the absorption of another are the

Answer 32

5 primary consequences of excessive protein intake

Question 33

How many kcal's are burned for every liter of oxygen a subject consumes

Answer 33

5 cals

Question 34

What does BMI stand for

Answer 34

Body Mass Index

Question 35

What are the two locations for long term fat storage in the body

Answer 35

muscle | adipose tissue

Question 36

What are the 5 main diseases associated with high amounts of visceral fat?

Answer 36

1. Type 2 Diabetes 2. Dyslipidemia 3. Hypertension 4. Cardiovascular disease 5. Cancer

Question 37

What measuring device is used to determine if a patient has excessive visceral fat?

Answer 37

measuring tape for waist circumference

Question 38

Describe the location of the waist measurement

Answer 38

between umbilicus and xyphoide

Question 39

What gender is android fat storage and whats another name?

Answer 39

male, visceral fat

Question 40

What gender is gynoid fat storage and whats another name?

Answer 40

female, subcutaneous fat on hips and thighs

Question 41

What is essentially a fancy ht/wt table and isn't the most accurate?

Answer 41

BMI

Question 42

What is a measurement that accounts wt/ht/lean body wt/fat %

Answer 42

Body Composition

Question 43

``` BIA (body impedance analysis) Skin Fold measurements Underwater/hydrostatic weighing DEXA (Dual Energy X-Ray Absorpitometry are the ```

Answer 43

4 common methods used to measure body composition

Question 44

What body composition method would not be effective/accurate for measuring a patient with high amounts of visceral fat?

Answer 44

skinfold measurement

Question 45

What are the skin fold sites used for men?

Answer 45

pectoral, abdominal, and anterial thigh

Question 46

What are the skin fold sited used for women?

Answer 46

tricep, supraillic, anterior thigh

Question 47

What type of calories takes absolute VO2 in L x min -1 and multiply by 5?

Answer 47

Gross cal

Question 48

What type of calories must subtract the number of calls that you would have normally expended at rest which is 3.5ml/kg/min

Answer 48

Net Cal