Term
| What does the center for disease control and prevention define as overweight? |
|
Definition
| A body weight that is higher than what is considered healthy for a specific height. |
|
|
Term
| What are the lean components of a person's body? |
|
Definition
| muscle, bone, water, and blood. |
|
|
Term
| What kind of fat stores are there? |
|
Definition
| Subcutaneous, intraabominal, and intramuscular. |
|
|
Term
| How is fat typically assessed? (5) |
|
Definition
| Skinfold calipers, Bioelectrical impedance, Hydrostatic weighing, Dual-Energy X-ray Absorptiometry, and Air displacement plethysmography. |
|
|
Term
|
Definition
| Body weight in KG divided by height in meters squared. |
|
|
Term
| What is the BMI Disease Risk Classification? |
|
Definition
<18.5 kg.m-2 = Underweight
18.5-24.9 = Normal
25.0-29.9 = Overweight
30-34.9 = Class 1 Obesity
35.0 - 39.9 = Class 2 Obesity
>40.0 = Class 3 Obesity |
|
|
Term
| How is Anorexia classified? |
|
Definition
1. Body weight at least 15% below the lowest value expected for height.
2. BMI ≤ 17.5 kg.m-2 |
|
|
Term
| What are other key factors in determining anorexia nervosa? |
|
Definition
11 listed, many are common knowledge.
Distorted self body image perception.
Intense fear of weight gain or becoming fat.
Health complications include osteoporosis, menstrual irregularities, electrolyte imbalances, cardiac arrtyhmias, and loss of muscle mass.
Increasing in adult women ages 25-40. |
|
|
Term
| How is bulimia classified? |
|
Definition
9 things mentioned, but many are common knowledge.
Body weight could be underweight, overweight, or normal weight.
Health complications include gastrointestinal disturbances, wearing away of teeth enamel, pancreatitis, electrolyte imbalances, and esophageal rupture.
Purging behaviors, vomiting, laxative abuse, excessive exercise, sauna suits, diuretics. |
|
|
Term
| What are common obesity-related diseases? |
|
Definition
Diabetes, Coronary artery disease, Heart failure, Stroke, Certain cancers such as pancreatic, colon, possibly breast and prostate.
Sleep apnea, arthritis, hypertension. |
|
|
Term
| What are should people with low body fat seek medical care for? |
|
Definition
a) Eating disorders
b) Digestive diseases and other diseases of nutrient absorption abnormalities.
c) Cancer
d) Type 1 diabetes or other metabolic disorders. |
|
|
Term
| What are typical body fat distribution patterns? |
|
Definition
Android pattern (apple shaped). Most common in men. Also known as abdominal obesity.
Gynoid pattern. (pear shaped) Body fat is mostly located in the hips and thighs and is more common in women. |
|
|
Term
| What values of Waist to Hip Ratio are too high in men and women? |
|
Definition
|
|
Term
| At what point when measuring the circumference of man's or woman's waist does increased chronic disease risk appear? |
|
Definition
>40 inches in men
>35 inches in women |
|
|
Term
| What risk factors are associated with abdominal obesity? |
|
Definition
| Insulin resistance, high blood pressure, elevated fasting blood glucose level, and dyslipidemia |
|
|
Term
| How many calories are in a pound? |
|
Definition
|
|
Term
| Why are weight loses of > 1-2 lb/week not recommended? |
|
Definition
| It may result in a decreased resting metabolic rate from loss of lean body mass. |
|
|
Term
| What two things might preservation of lean body mass affect? |
|
Definition
| resting metabolic rate and weight management. |
|
|
Term
| What are inappropriate methods for weight loss? |
|
Definition
Spot reduction - exercising a particular body part does not lead to weight or fat loss over that body part.
Saunas, sweat suits, and body wraps
Vibrating belts
Electrical stimulators
Fad and starvation diets - Basically if you just eat less over time, you will burn fat. You don't need to do all of the fad crap. |
|
|
Term
| What should the minimum amount of energy intake be for men and women? |
|
Definition
Women 1200 calories a day
Men 1800 calories a day |
|
|
Term
| How much should one increase his or her recommended calorie intake a day to gain weight in a healthy manner? |
|
Definition
|
|
Term
| What is the resting metabolic rate? |
|
Definition
| Amount of energy, usually expressed in calories, required for the body's most basic vital functions in a quiet, resting state. |
|
|
Term
| What is Thermic Effect of Food? |
|
Definition
| Energy required for absorption, and assimilation of nutrients. |
|
|
Term
| What is Thermic Effect of Exercise? |
|
Definition
| Energy required for physical activity or exercise. |
|
|
Term
| What is the gold standard for measurement of resting metabolic rate? |
|
Definition
| Measurement by indirect calorimetry. |
|
|
Term
| What is the Harris-Benedict Equation? |
|
Definition
a. RMR calculated as calories per day.
b. Males RMR=88.32 + (4.799x height in CM) + 13.397 x weight in KG) - (5.677 x age in years)
c. Females: RMR = 447.53 + (3.098 x height in cm) + (9.247 x weight in KG) - (4.33 x age in years)
d. Sedentary: RMR x 1.4
Moderately active: RMR x 1.6
Highly active: RMR x 1.8 |
|
|
Term
| How do you calculate RMR based on fat-free mass? |
|
Definition
| RMR = 370 + 21.6 x fat free mass in kg) |
|
|
Term
| How is a moderately active person described in terms of energy expended? |
|
Definition
| Typical daily activity + physical activity equivalent to walking approximately 1.5 - 3.0 miles a day. |
|
|
Term
| How much is carbohydrate intake recommended on a daily basis? |
|
Definition
| It should be 45%-65% of caloric intake. |
|
|
Term
| How much dietary fiber is recommended per 1000 kcal of energy consumed? |
|
Definition
| 14g/1000 kcal. or 56 kcal. |
|
|
Term
| What is the recommended amount of fruits and vegetables per day? |
|
Definition
| 2 cups of fruits. 2.5 cups of vegetables. |
|
|
Term
| On a weekly basis, how much should an individual aim to consume for dark green veggies, orange veggies, legumes, starchy veggies, and other veggies? |
|
Definition
3 cups of dark green
2 cups of orange
3 cups of legumes or other dry beans
3 cups of starchy
6.5 servings of other veggies. |
|
|
Term
| How many servings of whole grain products are recommended per day? |
|
Definition
|
|
Term
| Why is it difficult to maintain body weight when an individual consumes large amounts of sugar-sweetened foods? |
|
Definition
| Because sugar provides large amounts of energy, but little nutrients. |
|
|
Term
| How many cups of fat-free or low-fat milk is recommended on a daily basis? |
|
Definition
|
|
Term
| Up to how many ounces of cooked lean meats, fish or poultry is recommended on a daily basis? |
|
Definition
|
|
Term
| What are good non-meat sources of protein? |
|
Definition
1)Egg, egg whites or egg substitutes
2) Nonanimal sources, such as 1/4 cup dry beans, or 1/2 cup cooked beans, 1/4 cup tofu, 1 tablespoon peanut butter, 1/2 oz nuts, or 1/2 oz seeds. |
|
|
Term
| What are recommended fat intakes for each age group? |
|
Definition
20-35% for adults
30-35% of children 2-3 yrs old.
25% for children 4-18 years old. |
|
|
Term
| What is recommended for saturated fat consumption? |
|
Definition
|
|
Term
| What should the max cholesterol consumption be per day? |
|
Definition
|
|
Term
| What are examples of healthy fats? |
|
Definition
Polyunsaturated omega-3 fats: conola oil, soybean oil, flaxseed oil, walnuts, salmon, trout, herring
Polyunsaturated omega-6 fats: soybean oil, corn oil, safflower oil.
Monosaturated fats: olive oil, high oleic safflower oil, canola, and sunflower oil. |
|
|
Term
| What are the dangers of fat intake at <20% of total energy? |
|
Definition
| It may interfere with absorption of fat-soluble vitamins such as vitamin E and my lead to unfavorable changes in high-density lipoprotein (HDL) cholesterol and triglycerides. |
|
|
Term
|
Definition
| A personalized food pyramid that is supposed to be highly superior to the original food pyramid which came out in 1992. |
|
|
Term
| What is the suggested range of discretionary calories on a daily basis? |
|
Definition
|
|
Term
| What are carbohydrates made of? What is the abbreviation? |
|
Definition
| Carbon, Hydrogen, and Oxygen. CHO |
|
|
Term
| How many carbs should athletes preparing for endurance events consume? |
|
Definition
|
|
Term
| How are carbs stored and metabolized for energy? (3 ways) |
|
Definition
a) Blood glucose - an immediately available source of carbohydrate lasting for a few seconds.
b) Muscle glycogen - primary substrate used for physical activity. Dependency increases with increased exercise intensity.
c) Liver glycogen - first in line when blood glucose falls. |
|
|
Term
| What is protein composed of? |
|
Definition
|
|
Term
| Along with C, H, and O what do amino acids contain? |
|
Definition
|
|
Term
| How many amino acids are considered essential? What are essential amino acids? |
|
Definition
| 8, body cannot produce them so they must be consumed. |
|
|
Term
| How much protein is recommended for consumption? |
|
Definition
| 10-15% or .8 g protein/kg of body weight. |
|
|
Term
| How much protein consumption is recommended for athletes? |
|
Definition
| 1.2 - 1.4 g protein/kg body weight for endurance athletes, and 1.6-1.7 g protein/kg body weight for strength athletes. |
|
|
Term
| _____________ are composed of a glycerol molecule combined with three fatty acids. |
|
Definition
|
|
Term
| Triglycerides represent the largest potential energy store in the body, found in: |
|
Definition
a) Bloodstream as free fatty acids
b) Subcutaneous fat.
c) Intraabdominal fat that surrounds the internal organs.
d) Intramuscular fat, another readily available energy source. |
|
|
Term
| Fats are the primary substrate used in aerobic exercise, less so in anaerobic exercise. |
|
Definition
|
|
Term
| How is alcohol broken down? |
|
Definition
| catabolized by the liver. |
|
|
Term
| What key roles in metabolism do vitamins play? |
|
Definition
| they are used in bodily functions such as blood clotting, digestion, and enzyme reactions. |
|
|
Term
| What are the two classifications of vitamins? |
|
Definition
| water soluble and fat soluble |
|
|
Term
| What are the water soluble vitamins? |
|
Definition
| The 8 B complex vitamins and vitamin C. They must be consumed on a frequent basis. |
|
|
Term
| What are the fat soluble vitamins? |
|
Definition
|
|
Term
| What are included in Dietary Reference Intakes (DRI)? (4) |
|
Definition
1) Estimated Average Requirements (EAR): the average daily nutrient intake level estimated to meet the requirements of %50 of healthy individuals.
2) Recommended daily allowances.
3) Adequate Intake
4) Upper limits |
|
|
Term
| What is calcium essential for? (4) |
|
Definition
1) Bone formation and maintenance
2) Muscle contraction
3) Nerve conduction
4) Blood clotting |
|
|
Term
| Why are women susceptible to calcium deficiencies? (2) |
|
Definition
1) Energy intake is less than men
2) Less dairy products consumed. |
|
|
Term
| Adequate Intake for calcium |
|
Definition
9-18 years old: 1,300 mg/day
19-50 years old: 1,000 mg/day
>50 years old: 1,200 mg/day
Pregnant Women: 1000-1300 mg/day |
|
|
Term
| What is the difference between osteopenia and osteoporosis? |
|
Definition
| Osteopenia is bone loss that occurs faster than it can be replaced, osteoporosis is bone loss that cannot be replaced. |
|
|
Term
| What are four common sources of calcium? |
|
Definition
1) All dairy products.
2) Canned fish that includes bones, such as salmon or sardines.
3) Dark green veggies.
4) Specific foods that may be purposely calcium fortified. |
|
|
Term
| What three things are iron needed for? |
|
Definition
1) Maintains hemoglobin in red blood cells.
2) Prevents some anemias
3) Cofactor in enzymatic reactions. |
|
|
Term
| Why are women susceptible to deficiencies in iron? |
|
Definition
| Their energy intake is less than men, their meat consumption is lower than men, and losses in menstruation. |
|
|
Term
|
Definition
8-18 mg/day in women depending on age.
8-11 mg/day in men depending on age. |
|
|
Term
| What is the tolerable upper limit of iron on a daily basis? |
|
Definition
|
|
Term
| What can result from iron deficiencies? |
|
Definition
| Amenia, which can manifest in fatigue and poor exercise or sport performance. |
|
|
Term
| What 5 categories of food can iron be found in? |
|
Definition
Meats,
Legumes,
Eggs,
Grains, breads, and iron fortified cereals,
Dark green veggies. |
|
|
Term
| How much of total body mass is consisted of water? |
|
Definition
|
|
Term
| Is total body water higher in persons with higher lean body mass or high fat mass? |
|
Definition
|
|
Term
| What percent of total body water loss is defined as dehydration? |
|
Definition
| >2% of total body weight in water. |
|
|
Term
| What are the effects of dehydration? (5) |
|
Definition
1) Increased core temperature and increased risk of heat-related illnesses
2) Decreased aerobic exercise performance
3) Increased perceived exertion
4) Increased heart rate and cardiac strain.
5) Can impair cognitive and mental capabilities. |
|
|
Term
| Who is at the highest risk of getting dehydration? (5) |
|
Definition
1) Prepubescent children who have lower sweating rates than adults.
2) Older adults who have reduced thirst senstivity
3) Athletes who require reduced body weight.
4) Athletes who participate in multiple workouts per day.
5) People who use diuretics. |
|
|
Term
| How many glasses of water should one drink to replace daily water losses? |
|
Definition
|
|
Term
| How much water should be consumed while exercising? |
|
Definition
|
|
Term
| What electrolytes do sports drinks typically contain? |
|
Definition
|
|
Term
| Sports drinks are most beneficial for what kind of activity? |
|
Definition
| Higher-intensity exercise of a minimum of 60 minutes. Also for exercise in high temp or humidity. |
|
|
Term
| What can excessive use of protein cause? |
|
Definition
| dehydration and stress kidney function. |
|
|
Term
| "ACCORDING TO THE BOOK" what benefits can come with the use of creatine? |
|
Definition
| It can benefit high-intensity anaerobic exercise, but little or no benefit exists during aerobic activities. |
|
|
Term
| Nothing recorded here about steroids or herbal supplements. |
|
Definition
|
|
Term
| Nothing written down about caffeine, DHEA, or androstenedione |
|
Definition
|
|
Term
| What is the female athlete triad? |
|
Definition
| A condition characterized by disordered eating, which manifests in a mismatch of too low energy taken combined with high-energy expenditure through exercise, disruption or total loss of menstrual cycle, and reduced bone density. |
|
|
Term
| How is the female athlete triad treated? (5) |
|
Definition
1. Medical and pharmaceutical intervention.
2. Counseling.
3. Daily calcium intake of 1,500 mg.
4. Oral contraceptives or other female hormone replacement.
5. Slight increases in energy intake by 250-350 kcal/day or reducing exercise training by 10%-20% |
|
|
Term
| What is the initial weight loss goal recommendation for overweight and obese people? |
|
Definition
| 10% of body weight over a six month period. |
|
|
Term
| Note to self. Enhanced performance has been seen in studies using 200-300g of carbohydrate consumed 3-4 hours before exercise. |
|
Definition
|
|
Term
| Exercising at an intensity of __%-__% VO2 max for 30-60 minutes _-_ times per week promotes carbohydrate metabolism and insulin sensitivity (for people w/ diabetes). |
|
Definition
|
|
Term
| The glycemic response of persons with type 1 diabetes is affected by: (5) |
|
Definition
1) Overall level of blood sugar control.
2) Levels of insulin and glucose at the start of exercise.
3) Previous diet.
4) Training status
5) Timing, intensity, and duration of exercise. |
|
|
Term
| Very little worth writing in index cards regarding the diseases mentioned. |
|
Definition
|
|
Term
| What are the different types of diseases mentioned? |
|
Definition
| Diabetes, CVD, Chronic Heart Failure, Pulmonary Disease. |
|
|
Term
| What are the diets mentioned at the end of the chapter? |
|
Definition
| Low carb diets, vegetarian diets, mediterranean diet. |
|
|
Term
| What are common features of mediterranean diets? |
|
Definition
Whole grains, potatoes, pasta.
High in complex carbs and fiber.
Veggies and legumes.
Yogurt, feta, and mozzarella cheeses.
Nuts.
Fruits.
Little meat and egg consumption.
Some seafood and poultry consumption.
Sources of fat are olives, olive oil, nuts, and fish.
High (good) fat intake.
Low saturated fat intake. |
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|
