Unit 3 Flashcards
(146 cards)
1
Q
How do endurance athletes compare to non-athletes with regard to caloric intake and percent of calories for CHO, fat, and protein?
A
- Endurance athletes
o Need to take in much more calories (take in 3500-8000 compared to 1800-3000 for average)
o Can take in more carbs than the normal but usually that will only be around a big competition like prepping for a marathon
o Can have up to 70% carbs but they will most likely fall in the same range as the non athletes
o They take in less fats than the average
o They take in the same protein as the normal non athlete
2
Q
How do strength athletes compare to non-athletes with regard to caloric intake and percent of calories for CHO, fat, and protein?
A
- Strength athletes
o Need to take in much more calories (take in 3500-8000 compared to 1800-3000 for average)
o They will take in about the same carbs, fats, and protein as the non athlete when you look at the percentages (overall they will be taking in more when you look at the grams of food of each category they are eating but percentage of daily calories is the same but the athletes are taking in more calories so that is why they get more food)
3
Q
What is the CHO recommendation for endurance athletes? In what ways is this similar/different for the strength/power athlete?
A
- The higher volume activity the more carbs that need to be taken in
o It can change day to day depending on the activity that was done and it will range between 6-10 grams carb /kg body weight - This is similar for the strength athlete as well, they need to be between 6-10 g/kg body weight and depending on the day, things will change on intake based on the workout they had
4
Q
What is the protein needs and uses for endurance athletes? In what ways are these similar/different for the strength/power athlete? How do these differ from the non-athlete needs?
A
- Endurance athletes need protein for tissue repair and muscle adaptation
o The adaptation that is going on in endurance athletes is different than for strength athletes but we still need to feed the muscle tissue with amino acids so it is necessary - Endurance athletes also will have more amino acid oxidation which is different than the strength athlete
o This means they are using amino acids for fuel (something that the strength athlete will most likely not do) - Also for glycogen repletion
o They burn many carbohydrate calories and eating carbs with protein assist with glycogen replenishment and that is important - Endurance need about 1.4-2.0 grams of protein depending on the intensity of the workout
- Non athletes need about 1.2-1.4 grams
This shows that even on some days with a workout, the protein intake is going to be similar to the non athlete
5
Q
After exercising, how can I determine how much fluid replenishment I need?
A
- Weigh yourself before and after will show how much water was lost and then you can know to drink that much in oz of water (I pound = 16-24 oz)
6
Q
What are the common vitamin and mineral concerns for the endurance athlete?
A
- For endurance athletes, you want to make sure to replenish B vitamins (they are important for metabolism) and the C and E vitamins because they are important for the antioxidents
o Endurance athletes will be making more free radicals than the strength athlete and by taking in these will aid in making sure that the endurance athlete has significant amounts of them - You also want to supplement iron and calcium because those are common to be in deficiency for endurance athletes
- Vitamin D is important to replenish especially if you are a person that trains inside
- Endurance athletes often try to not over eat so that they are lighter and it is easier (for example a cross country runner) to run faster
o This can lead to a deficiency of minerals
Common to be deficient in calcium and iron
o When they are performing the endurance event
They need to get electrolyte replenishment during (especially sodium because lots of electrolytes are lost in sweat)
7
Q
What are the common vitamin and mineral concerns for the strength athlete?
A
Strength and power athletes do not have the same concerns as endurance athletes, (it is hard to know because very little research) the professor said that with little research this shows low amounts of deficiencies for those athletes
o Strength athletes, just like endurance athletes though, do want to be taking in vitamin D supplements
8
Q
What is nitrogen balance and how does this determine if protein synthesis or protein breakdown is greater? Which of these, synthesis or breakdown, is most desirable
A
- Nitrogen balance is looking at the amount of nitrogen one is taking in verses the amount they are excreting and this is important to look at to know if you are taking in enough to grow your muscle or maintain your muscle after it has been broken down during a workout
o We want to have synthesis after a workout
9
Q
Within the last hour prior to the athletic event, what type of foods should be eaten?
A
- Complex carbs, avoid simple sugars, avoid fats, and avoid fiber
10
Q
What are the recommended intake of carbohydrates and fluid during exercise?
A
- You want to consume about 60 carbs for each hour of exercise when working out
o Might be in the form of Gatorade or the gel packs
11
Q
What food should the strength/power athlete focus on pre-workout? Why?
A
- They should focus on carbs because carbs are what provide the body with the fuel they need to do the work
o Maybe some protein before but mostly carbs
12
Q
What foods should the strength/power athlete eat after?
A
- Strength athletes want to take in a ratio of about 2;1 carbs to proteins after a workout
13
Q
What absolute protein amounts are recommended before and after workouts?
A
- 20 grams of protein is the absolute amount because after that there is no sign of it being any more effective so there is no reason to take in more
14
Q
How does body size impact longevity?
A
- Being underweight or overweight has a negative impact on how long you will live
o They both cause you to have a shorter expected life
15
Q
What are common health risks associated with obesity?
A
- Type II diabetes
- Heart disease
- Hypertension
- Many cancers are associated with obesity
- Stroke
- Osteoarthritis
16
Q
What is the secret to weight management?
A
- If you want to maintain weight, calories in needs to equal calories out
- If you want to lose weight, you need to expend more than you consume
17
Q
What component of expenditure utilizes the greatest amount of daily calories?
A
- The resting metabolic rate uses the most amount of calories
o This includes the energy used while sedentary and sitting
18
Q
Can you describe what has happened to intake of calories over the last century?
How about since 1985?
A
- From 1900-1985, calorie intake and calorie expenditure both decreased (the expenditure decreased more
- From 1985-now, the intake of calories has increased and the expenditure of calories continued to decrease
19
Q
Where is our caloric intake today in comparison to 1900?
A
- We are not consuming as much as we were in 1900 and this shows we must really not be expending lots of calories because in 1900 there was not a body size problem and today we do, so this shows just how much their daily physical demands allowed them to consume more because it was prior to modernization
20
Q
What has happened to expenditure of these calories over the past century?
A
- The expenditure has decreased significantly
21
Q
How does this history of intake and expenditure compare to the prevalence of overweight individuals over the last 50 years?
A
- There is some difficulty looking because different standards, but there has been an increase in the amount of obesity and overweight after the time period of 1985
22
Q
What is the current percent of our population identified as being overweight/obese by the standards established by the National. Heart, Lung, & Blood Institute (BMI <25)?
A
- 70.2 percent of US adults are overweight
- 39.8 percent of US adults are obese
23
Q
What particular association between prevalence of disease and body size was the primary cause for the change from BMI of 27 to 25 for identifying overweight?
A
- Looking at the risk of diabetes and they found that people at a BMI of 25 are at an increased rate of body fat
24
Q
What is overweight referring to?
A
- The person with excess body fat (excess energy storage because fat is where excess calories go)
25
Is obesity an adult problem only?
- No it is also a problem for children
26
What are "energy in" changes that have occurred, over the past number of years, that are adversely impacting the energy in vs energy out balance?
- The population is now commonly taking in high fat and energy dense foods, larger portion sizes, and easily available foods
- We have almost doubled our caloric intake since the 1970s
27
When it comes to meals, what do over 50% of the U.S. population do?
- 50% of the meals eaten by our society are eaten outside of the home
- Increases the amount of soft drinks people drinks, the portion sizes, and a lack of control to what is added to what you are eating
28
What are potential problems with this practice?
- Highly available, low cost, energy dense food is causing extra calories being taken in
- More opportunity to eat high fat, energy dense meals
29
What are "energy out" changes that have occurred over the past number of years that are adversely impacting this side of the equation?
- The energy expenditure has decreased and this means we are using less energy but taking in more --> a double negative when it comes to weight
- Only 3 percent of the workforce is in the physical demanding job, most of us are trying to go to college to not have to do the physically demanding things
- Most of what we do is sitting down and at a computer
- Our activity of daily living is also down
30
How has technology impacted this?
- The lawn mower is now often sit down
- The vacuum often moves on its own
- People often use a snow blower rather than shoveling
- Cars have caused people to walk less, bike less etc.
- TVs cause people to sit for long hours for no reason
31
What is meant by the statement “little things make a big difference?”
- Choose to walk somewhere, choose to take the stairs, choose to make the healthier food, etc
- Trying to actively make decisions that may seem small to be better throughout the day will make a big difference in the end
32
What is the success rate of dieting for weight loss?
- Individuals who have lost 12 pounds or more or 5% of body weight, there is a three percent success rate for dieting and keeping that weight off
33
Why is dieting a common method selected for wt. loss?
- It is easier than having to get yourself to workout
- Diets are often heavily marketed
- Exercise is not even often the number 2 option for people (exercise tends to be a slower process)
- People with look for medications or other supplements
34
Why is a low-carbohydrate diet strategy effective in weight loss (rapid wt. loss)?
- The low carb diet leads to lots of water loss because glucose stored in the body needs to be stored with water so people do not realize they are not losing fat they are losing water
35
What is the down side of a low-carbohydrate diet?
- People are losing water and not fat so that is not ideal.
36
What effect does dieting have on BMR?
- It can slow down the BMR because dieting leads to more of a loss of lean body mass compared to the exercise group
37
What happens to lean tissue during weight loss if I don’t exercise? Why is this important?
- It can be lost and this is a problem because that is what contributes to lean body mass
38
What is the typical weight loss outcome (can you identify the curve)?
- It is common to have a rebound effect and eventually you may actually be heavier than you were when you started
39
Compare the strategy for sustainable vs. non-sustainable weight loss?
- Sustainable is over a longer period of time and is a moderate restriction which allows for better and longer sustainability
- Maybe decrease some food intake and increase energy output (increasing exercise can aid in maintaining resting metabolic rate and maintain muscle mass as you are losing weight)
- Eat enough that you do not hinder the resting metabolic rate
- Non sustainable is fast with severe restriction and this often leads to a severe decrease in resting metabolism which leads to the rebound effect
40
What is the suggested meal frequency? Why?
- Having less meals throughout the day can decrease the resting metabolic rate because the body goes into survival mode
- We want to eat smaller but more meals
41
Why are carbohydrates considered a necessary part of a weight loss diet program?
- Carbs are important because it allows for the body to preserve the proteins and amino acids which aids in the metabolic rate and keeping our lean body mass
42
Which food choices should we try to minimize if weight loss is desired? Why?
- Decrease fat intake, sugar intake, and alcohol intake
43
What is the fat content of whole milk?
- A glass is about 100 calories but the grams of fat is about 5 or 6 grams of fat in a cup of milk
- That is about 50 % of the calories are fat calories
44
What are food choice options that should be considered to replace higher energy dense food sources
- Fiber rich foods
- Complex carbohydrates
- Lean proteins and dairy products
45
What is the relationship between muscle mass and resting metabolism? Why is this the case?
- More lean muscle mass means you are going to have a higher resting metabolism
- This is important to allow for burning more calories during resting throughout the day
46
How does the prescription for weight management differ from that prescribed for weight loss? Why?
- Weight loss tends to be more focused on aerobic exercises and weight baring exercise
- They also want to be keeping up the frequency and this could be daily
- They want to work for about 60 minutes at about 40-70 percent max intensity but the 60 minutes can be broken up into smaller blocks
- Weight maintence
- This is focusing more on a mix of aerobic and resistance exercise
- This should be done about 3 days aerobic and 2 days resistance
- This should be about 30-45 minutes (can be in small blocks)
- This should be about 60-75% of max
47
What are key ingredients of the exercise prescription and what is the bottom line that needs to be met?
- Exercise
- Do it often
- And do it for 30-60 minutes a day
- Bottom line, burning calories is what matters and a combination of intensity and time is key
48
Does exercise guarantee weight loss and why does this reflect a problem with BMI tables for athletic populations?
- No because you can lose fat and gain muscle and you may not see a change on the scale
- This is why the BMI tables do not necessarily mean healthier based on active individuals may be seen as overweight on there based on muscle
49
What is body composition and what is the accuracy to which it can be assessed?
- This is looking at the weight that is fat weight and what is muscle
- This is better for determining health risks
- Underwater weighting is the going standard of determining body composition
50
Is skinfold or bio-electrical impedance the most accurate method?
- These are about + or – 3 percent off of the actual
51
What is considered to be the health body fat % range for males and females in your age group?
- Females:
- 21% - 32%
- Women can be below this and still be healthy but around 14-16 percent is where things can start being affected like bone health and menstrual health
- Males:
- 12% -19%
52
What is the average difference in body fat % for males and females?
- The average difference between men and women is 10% more body fat in women compared to men.
53
What are other things to consider when determining your "ideal body weight" besides body composition?
- Genetics, age, how long you have been at the weight, other medical issues
54
Why is it suggested to start with a smaller percentage goal, even if this doesn't get you to within the healthy body fat range for your age?
- This is going to be more sustainable, it is all about developing habits and if you loose too much too quickly it is not sustainable and will not stay off
55
Can you do a calculation of body weight loss using body composition as a starting point?
- Yes you can, you need to know your lean body mass and then you divide that by 1- the desired body fat percentage
- This will give you your desired goal weight
56
What is deemed to be the best rate of weight loss if the goal is to reduce chance of weight regain? Why?
- It is suggested to go no more than 1-2 pounds of weight loss per week (but even that is hard to maintain if you consider the calorie deficit
- The best is to do ¼ pound to ½ pound per week because that allows for a sustainable plan that introduces lifestyle changes over time that can allow for maintenance.
57
1. Is psychological distress associated with caloric restriction or caloric intake?
1. Caloric restriction
58
2. Which of the college swimmers showed elevated psychological distress during an overtraining phase after the swim season?
1. The swimmers that were in a caloric deficit and ate less carbs
59
College wrestlers who lost weight quickly (approx 10 lbs) had significant changes in what variable?
Increases in anxiety
60
4. What are two “risky eating behaviors” on college campuses identified by the CDC?
1. Anorexia
| 2. Bulimia
61
1. What psychological change occurred following eating lunch (study by Wilson)?
1. Reduction in anxiety
62
2. Creeping obesity was observed in the Wisconsin Longitudinal Study of Athletes and Non-Athletes. How much weight was gained? Which group gained significantly less weight?
1. 20 pounds were gained (about a pound a year since college)
2. The individuals that were consistently active since college only gained about 6 pounds
63
3. How much physical activity is needed according to the Institute of Medicine to avoid weight gain?
1. 60 minutes a day
64
4. Is the prevalence of overweight and obesity higher or lower in the Amish Community compared to the general population? What factor seems to influence these prevalence rates in the Amish?
1. It is much lower in the amish community and this is because of the amount of purposeful physical activity
65
. Did the CDC find significant differences between college men and women for the prevalence of being overweight?
1. Both college men and women were at about 20% of the population being overweight
men were at 21% and women were at 20%
66
Did the CDC find significant differences between college men and women for the percentage of individuals who had dieted in the last 30 days to maintain/lose weight?
1. Women had a higher percentage at 42 % compared to men at 17% who had dieted in the last 30 days
67
Did the CDC find significant differences between college men and women for the percentage of individuals who had exercised in the last 30 days to maintain/lose weight?
1. Women had a higher percentage at 63% compared to men at 42% who were exercising with the intention to lose weight
68
Do psychological factors play a role in heart health?
Yes, factors may have just as much influence on heart health as things like smoking, physical inactivity, high blood pressure, and high cholesterol
69
Are Type A personalities at a higher risk of developing heart disease than Type B personalities?
No they are not even though many people thought they were for a long time
70
Which group, Type A or Type B personality, had the highest survival rate following a heart attack?
- the type A group were twice as likely to survive
71
Is anger linked to cardiac events? If so, how?
- yes!
Higher rates of CV events in the 2 hrs following outbursts of anger
72
What is the relationship between depression and cardiac events (Cohen study)?
- depression increases the risk of mortality after cardiac surgery
- depression has a higher risk of leading to cardiac events than diabetes, smoking, and high cholesterol
73
The American Heart Association (AHA) Scientific Advisory Panel recommends routine screening for what psychological variable in patients with heart disease?
- depression is recommended to be screened for routinely
74
What behavioral programs were found by Blumenthal and colleagues (2014) to reduce depression and improve markers of cardiac risk?
stress management programs and exercise programs were looked at to reduce depression and improve markers of cardiac risk and they both had significant results for reducing depression and improving biomarkers for CV risk
75
What is the prevalence of heart disease in the U.S. ?
- 92.1 million Americans are living with some form of cardiovascular disease or dealing with the after effects of a stroke
76
What is congestive heart disease?
- This is when the heart has become weaker and it is not able to pump sufficient amounts of blood to the tissues
77
who tends to get congestive heart disease
- Older people tend to get this, having hypertension is a cause of congestive heart disease
o Certain diseases that cause stiffening of the muscles can cause it
o Diseases that require more oxygen to the muscles which in turn asks the heart to work harder
o The heart basically is working so hard for so long that it wears out
78
what are symptoms of congestive heart disease
o Edema (especially in the ankles) where there is a buildup of fluid because the fluid is seeping out of the capillaries
79
What is congenital heart disease?
- These are heart diseases that are present at birth but may not be discovered until later in life
- Some require no treatment and are self-correcting others may require heart surgery
80
What is coronary artery disease?
- Narrowing of small blood vessels that supply blood and oxygen to the heart
- This is what we typically think of when we discuss heart disease
- Most common type of heart disease
- This is associated with lifestyle
81
What is the cause of coronary artery disease?
Atherosclerosis
82
What is atherosclerosis
This is the progressive degeneratice changes in the arteral walls involving the buildup of eposit and dat and fibrous placues in the coronary arteries
o This prevents typical blood flow through the artery
83
Autopsies in the 1950's of Korean War casualties made apparent that heart disease is a life long process. What did these autopsies reveal?
- Atherosclerosis is a process and it is a life long process
o We first learned this when we did autopsies of korearn war casualties and they found that alothouth they were very young, they had the presense of Atherosclerosis in their blood vessels
o They have been able to look at dietary aspects of the individuals and found that those with unhealthy diets have increased rates of Atherosclerosis
o Shows this happens before the age of 40 it does not just start at old age
84
What are some primary arteries in other area of the body that are compromised by this same process? What are results of these other arteries being compromised?
- Arteries to the brain (carotid arteries)
o Obstructed blood flow there leads to strokes
- Arteries to the kidney
o Can cause kidney disease and why people need dialysis
- Femoral artery
o Can have severe leg pain and it can be very difficult to walk without severe pain
85
What is ischemia?
- Restricted or lack of blood supply
86
What does asymptomatic mean?
- No symptoms present themselves
| - Heart disease typically has no symptoms until a heart attack or an event occurs
87
What is angina?
- this means pain of the chest
88
If heart disease is present, what abnormality in the EKG often presents itself during a stress test?
- They are looking for the ST depression showing a blockage of the electrical conductivity of the heart and this is due to the limited oxygen
89
What is myocardial infarction?
- This is the death of part of the heart muscle due to a lack of oxygen to that tissue
90
What is often the episodic event/cause of a heart attack? Why are there major and minor heart attacks?
- The episodic event is typically caused by a blood clot
- If it is in a small section of the artery it may not even effect the person and they may not know
- But if it is in a large branch and it is effecting the pump functions then the rest of the body will not be getting oxygen and the person will die along with the heart
91
Who has categories risk factors of heart disease into primary and secondary factors
- The CDC
92
What determines if a risk factor is primary or secondary?
- Need to have a significant impact
- Need to have a direct impact
- Need to be modifiable
93
What are the primary risk factors? Are secondary risk factors less significant?
- Primary:
- Smoking
- Diabetes
- Obesity
- Sedentary lifestyle
- Hypertension
- High cholesterol
- Secondary:
- No these are not less significant but they have been associated with the disease
94
What is a dose-response relationship?
- This strengthens or decreases the association of risk based on how much you do it
- An exposure increases the response of pattern or decreases
- This can either be direct of inverse
- Direct: increasing smoking increases risk of heart disease
- Inverse: increasing exercise can decrease risk of heart disease
95
What is the cholesterol level (total) that is typically used to define at risk individuals?
- 200 of greater
96
Why is total cholesterol not the only cholesterol consideration?
- We need to look at the good cholesterol as well, you divide the total cholesterol by the HDL
97
Why do we need blood pressure in the body?
- We need blood pressure to pump blood throughout the body and to get it back to the heart
- We need blood pressure for circulation
- The greater the difference between the diastolic and systolic the greater the rate of circulation
98
What happens to blood pressure during exercise? Why?
- Diastolic does not change but the systolic increases and that is what increases the rate of circulation throughout the body
99
What is the definition and relationship of systolic b.p. and diastolic b.p.?
- The systolic is going to react to diastolic
- People tend to look at systolic but diastolic may be more important because the diastolic may determine the systolic
- There needs to be a pressure gradient
100
What is the prevalence of heart disease in the U.S. ?
- 92.1 million Americans are living with some form of cardiovascular disease or dealing with the after effects of a stroke
101
What has been happening to heart disease, regarding cause of death, especially for about the last 10 years?
- We have been able to decrease mortality based on having better technology, better procedures Heart transplants), better ways to check for symptoms and watching for signs of what could potentially be an issue, we understand the heart better, we have made recovery periods shorter and better
- we have trained more than 22 million people in CPR
102
What is the incidence of premature death due to ht. disease?
- 6 in 10 preventable heart disease and stroke deaths happen to people under the age of 65
103
What treatment options are available?
- Congenital heart disease (heart disease that is present at birth) may require major reconstructive surgery while others require no treatment and are self-correcting
- For non congenital heart disease, this is often caused by lifestyle factors so by eating better, exercising, and by making good decisions like choosing not to smoke or drink too much, one will have less chances of getting heart disease and by changing habits they can referse some of the effects they have already caused
104
Why do we need blood pressure in the body?
- We need blood pressure to pump blood throughout the body and to get it back to the heart
- We need blood pressure for circulation
- The greater the difference between the diastolic and systolic the greater the rate of circulation
105
What happens to blood pressure during exercise? Why?
- Diastolic does not change but the systolic increases and that is what increases the rate of circulation throughout the body
106
What is the definition and relationship of systolic b.p. and diastolic b.p.?
- The systolic is going to react to diastolic
- People tend to look at systolic but diastolic may be more important because the diastolic may determine the systolic
- There needs to be a pressure gradient
107
With regard to active vs. sedentary lifestyles, what are some examples of indirect support for the benefits of exercise?
■ Indirect support for physical activity
– Fewer symptoms of heart disease
– Better survival rate after heart attack
108
what does the direct evidence of exercise reveal?
– Active animals – larger, heavier, healthier hearts
– Active animals – larger coronary arteries
– Active animals – less plaque buildup in arteries
109
With regard to cholesterol, what does exercise do that other strategies typically cannot do?
- Exercise is able to lower LDL and higher HDL which is not something that typically happens
110
How is work of the heart measured and how does exercise lower work of the heart?
– Lowers blood pressure
– Lowers heart rate
– Less likely to have blood clots
– Overall: Decreases workload of the heart
– The work of the heart is measured by cardiac output
111
What other heart healthy benefits are provided by exercise?
■ Improved myocardium circulation and metabolism
■ Enhanced vascularization
■ Increase in glycogen stores
■ Increase in contractile properties of the heart
■ More favorable blood clotting characteristics
■ Increased ability to dissolve blood clots
■ Improved blood lipid profile
– Increased HDL, decreased LDL
■ Alters heart rate and blood pressure
– Decreased work of myocardium
■ Decreased body fatness, decreased heart workload
■ Favorable outlet for stress and tension
112
How often should you have your cholesterol and blood pressure checked?
This should be done at least once every 5 years beginning at age 20 (once every three years if you have family history or if you find that cholesterol is elevated)
113
To what does the Jim Fixx syndrome refer?
- You cannot outrun your genetics
- Very fit runner and he was a healthy
- He died of a heart attack when running at age 52
- He had lots of heart disease in his family and his brothers and dad all died of heart disease in their forties so there was genetic difficulties that he chose to ignore, he didn’t do a stress test or get cholesterol check and there are speculations that if he had gone in for checkups then he would have been able to catch this and he could have lived a long healthy life
114
Chylomicrons:
when is fat digested, it gos down to this structure and this is what will need to be packaged to travel through the blood stream
115
VLDL:
very low density lipoprotein; this does not sink, it is a higher percentage of fat to protein so it floats a lot
- This is made in the liver and it goes out into the blood stream and drops off triglycerides to where cells need them (when circulating it is converted to LDL)
116
LDL:
this contains a high amount of fat and les protein and this delivers fat to cells to make cell wals and it gets deposited into arteries and contributes to atherosclerosis
117
HDL:
these are high in protein and low in lipid and it acts as a scavenger in the arties and picks up and carries cholesterol from the arteries to the liver
118
Why do we refer to LDL as bad cholesterol and HDL as good cholesterol?
HDL is good cholesterol because it picks up fat in the blood stream and then deliver it back to the liver to be excreted
LDL is bad cholesterol because it is able to drop lipids off throughout the blood stream and this contributes to atherosclerosis
119
What gender-related factor decreases LDL?
- Estrogen decreases LDL levels so women have this as a protective measure until menopause
120
Besides exercise, how else might I be able to increase HDL levels?
- Weight loss is known to raise HDL when you are loseing fat weight
121
What levels of LDL do we consider to be at risk? HDL? Total cholesterol?
At risk levels:
- Total: 200-239
- LDL: 130-159
- HDL: 40-60
122
Does dietary cholesterol affect risk? Explain.
- Not as much as people think because there is a feedback system courtesy of the liver
- when you eat it so if you consume cholesterol it will enter the blood stream and make its way to the liver and the liver will see this and recognize that it may not need to make as much because the body has enough
123
In what foods is cholesterol found?
- I do not think he went over directly what foods have in cholesterol but it is animal products
124
How does saturated fat affect cholesterol fractions and total cholesterol?
- It is going to increase totally cholesterol and the LDLs but it will also increase HDLs
125
What are the two types of poly-unsaturated fatty acids (PUFAs)? What foods are they found in?
- Omega 6
- This is vegetable oils
- omega 3
- this is fish oils
126
How do polyunsaturated vegetable fats affect total cholesterol? LDL? HDL? Total cholesterol?
- Role in heart disease
- Lower LDL
- Lower total cholesterol
- Lower HDL
- Overall net effect
127
How do fish oils help prevent heart attacks?
■ Role in heart disease
– No impact on cholesterol levels
– Prevent blood clots
– Replacement for saturated fat
128
What are examples of mono-unsaturated fats? How do they affect total cholesterol? LDL? HDL?
```
■ Might be best choice
– Lower LDL
– Lower total cholesterol
– No change in HDL
■ These would be the olive oils or other things that are liquid at room temperature
```
129
How does soluble fiber effect blood cholesterol levels?
Souble fiber binds to bile salts and causes them to get excreted and the body then needs to take cholesterol and replenish the bile salts left so it uses some of the cholesterol up
130
What is the dietary culprit with regard to hypertension? How do we know this to be the case (other nations, etc.)?
Saturated fat is the worse and we have way more in our diet compared to other nations and this shows a relationship between high saturated fat and high cholesterol
131
What diet/nutrient manipulation occurs with the DASH diet (what does it attempt to increase/decrease?
Saturated fat is the worse and we have way more in our diet compared to other nations and this shows a relationship between high saturated fat and high cholesterol
132
What diet/nutrient manipulation occurs with the DASH diet (what does it attempt to increase/decrease?
– Increase potassium intake
– Decrease sodium intake
– Get better balance between sodium and potassium levels in the body
133
Is this an effective strategy to lower blood pressure?
- Yes it worked across all populations and it lowered LDL and homocyctenin and it reduces blood pressure within 4 weeks
134
What are health concerns (ailments/disorders) associated with diabetes?
- Hyperglycemia
- Hypoglycemia
- Foot problems
o Due to circulation being a problem with diabetes
- Eye problems
- Kidney problems
- Nerve problems
- Gum and teeth problems
- Depression
- Heart attack
- Heart disease (2 out of 3 people with diabetes die from heart disease and stroke)
- Blindness
- Bacterial and fungal infections
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| What are differences between Type I and Type II diabetes?
- Type one
o This is someone who is insulin dependant
o Their beta cells on their pancreas are not functioning and cannot produce insulin to meet our needs and they need insulin from an outside source
- Type two
o Not an insulin availability issue, at least primarily
o More of a problem at the muscle/fat cell level
o Glucose intolerance/insulin resistance
o This is a life style disease
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What are receptor sites, cell sensitivity, and insulin resistance? What type of cells are we talking about primarily?
- There is a problem at the muscle and fat cell level
- The insulin receptors that receive insulin to open gateways into cells for the glucose to enter
- For type two there is insulin resistance
- The cells are resistence to insulin
- They do not open up the gates like normal and it is harder to get glucose out of the blood stream and into the cells
137
What % of all diabetics are afflicted with Type II, non-insulin dependent diabetes?
- 95 % of all the people with type 2
138
What is the role of nutrition in prevention/management of Type II diabetes?
■ Similar to weight loss/weight management diet
– Usually recommend lower fat/lower calorie meals
– Variety of foods
– Some new thinking on ketogenic diets
139
What can exercise and wt. loss do to assist with, at least, a partial reversal of this disease?
- Nutrition and exercise can help to decrease the amount of glucose entering the blood stream and then exercise can increase sensitivity to help get what glucose is in the blood into the cells
140
For how long does the impact of an acute bout of exercise last with regard to increasing insulin sensitivity of the cell?
■ A single bout of exercise increases receptor site activity 48-72 hours
■ Recommended to exercise 5 days/week for 45-60 minutes
■ Low resistance, high frequency exercises such as walking are highly recommended
141
What are the health care costs of the diabetic in comparison to someone who is not diabetic?
- They are 2.3 times greater than someone without diabetes
142
What does the typical American Aging model look like with regard to physiological changes?
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■ From age 30 on:
– Max heart rate ↓ ~3/4 beat/year
– VO2 max ↓ 1 mlO2/kg/min/year
– Blood pressure ↑ ½ mmHg/year
– Muscle mass ↓ 1 pound/year
– Fat mass ↑ 1 pound/year
– Lung capacity ↓ 1%-2%/year
– Vision, hearing, teeth, etc. all ↓ each year
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143
What is meant by the term "true” aging and how does this compare to “typical” aging?
- True aging is looking at something as it is the only thing that has changed, exercise hasn’t changes, eating hasn’t changed, and nothing else has changed and the only thing changing is age
o Then we could look at the aging impacts and not mix them up with the aging impacts
- Aging impacts when studied separate from all other variables
- When the only life change is age, activity, weight, etc. have not changed, what does the aging process look like?
144
What is the problem with a strategy of stopping a healthy routine in times when you are really busy, with the goal to “get back to it” when conditions are less hectic?
- When things get busy, the first thing they drop is their exercise routine
- They say they will get back to it, and they tend to not get back to
- It will be 3-5 years later and other things have replaced the physical activity that was in their daily routine so then something in their new routine will need to be replaced.
- So find a way to keep health habits in your lifestyle
145
Why are costs of healthy behaviors often seen as outweighing the benefits of healthy lifestyle choices? Why is this a bit misguided thinking?
- The benefits are not immediate and they are long term and often the costs are very visible right away so sometimes it is hard to remember that the it takes time
- People often say “cost outweighs the benefits”
- But there are costs of inactivity too!!
146
Is "I am too old?” a valid reason not to be physically active?
- No this is something that social expectations allow us to believe we can not do as much and people talk ourselves into inactivity
- We do things for our grandparents or parents to help them out (lifting the boxes, taking the groceries)
- It would be better off to allow them to do it
- There are many cases of older people that are super fit, we cannot allow ourselves to think we cannot do something
