Body Comp Flashcards
Current recommendations of calories from carbs, fats, and protein
carbs: 45-65%
fat: 20-35%
protein: 10-35%
quantity of each nutrient to meet the needs of most healthy people
RDA recommended daily allowance
average dietary energy intake predicted to maintain energy balance considering age, gender, weight, height and level of physical activity
EER estimated energy requirement
percentage of recommended intake in each serving
DV daily value
classes of nutrients (6)
- water
- vitamin
- mineral
- carb
- fats
- protein
the body normally loses _____ ml of water per day
2500
organic catalysts for metabolic reactions
vitamins
fat soluble vitamins (4) can be stored in the body
- A
- D
- E
- K
water soluble vitamins (4) are more easily excreted
- C
- B-6
- B-12
- the ones with names
vitamin that maintains bone, cartilage and connective tissue
C
elements associated with body structure and function
minerals
mineral associated with tooth and bone structure, osteoporosis, and mm contractions
calcium
mineral associated with HTN, and resting membrane potential
sodium
mineral that is a component of hemoglobin and associated with anemia
iron
Consists of sugars, starches and dietary fiber. Major energy source (most ATP)
carbs
at least ____ of your diet should consist of whole grains
half
bad cholesterol that is related to increased risk of heart disease
LDL low density lipoproteins
good cholesterol that protects from heart disease
HDL high density lipoproteins
3 types of dietary fats
- triglycerides
- phospholipids
- cholesterol
Contains the 9 essential amino acids and is not a major source of energy. Cannot by made by the body
proteins
best sources for protein (3)
- eggs
- milk
- fish
limit saturated fats, added sugars and sodium to _____ per day
fats: <10%
sugar: <10%
sodium: 2300mg
characteristic of foods that provide vitamins, minerals, to contribute to adequate nutrient intakes with little or no solid fats, added sugars, or sodium
nutrient dense
measure of amount of fat vs lean mass. percentage of water/fat based tissue. elements composing the body
body composition
weight (kg) / height (m2) =
body mass index BMI
recommended body fat for males/females
males: 10-20%
females: 15-25%
Calories stored =
calories in - calories out
Calorie surplus =
weight gain
calorie deficit =
weight loss
static energy balance does not account for effect that weight gain will have on energy expenditure
Static Energy Balance Model
Increase in energy intake results in increased body weight. Energy expenditure for daily activity also increases
Dynamic Energy Balance Model
rate of energy expenditure under standardized conditions. Calories needed to exist. 60-75% total energy expenditure
BMR basal metabolic rate
accounts for 5-40% total energy expenditure. physical activity
calories out
fats make up a large fraction of energy expended with ______ exercise
light to moderate
expends large amount of fat and calories
moderate exercise
effective in expending calories and achieving fitness and fat loss goals. Increase VO2 max
vigorous exercise
BMI of >30
obesity
obesity in men vs women waist measurement
men: >40”
women: > 35”
obesity due to increase in fat cell size (hypertrophy)
Less severe
obesity due to increase in fat cell number (hyperplasia)
severe
health risks associated with obesity (4)
- hypertension
- CHF
- sleep apnea
- diabetes type II
risk for type II diabetes increases by 25% for each BMI over…
22
what is the most important part in the tx of obesity
prevention
tx of obesity exercise
moderate aerobic 30-45 min, 3-5x per week
PT involvement with obesity (3)
- prevention
- instruction for activity
- surgical post-op
transports glucose and amino acids into cells
insulin
three poly’s of diabetes
- polyuria (urination)
- polydipsia (thirst)
- polyphagia (hunger
deficit in insulin secretion by beta cells. Too little insulin.
Type I diabetes “juvenile”
lack of response by cells to insulin. Insulin resistance. Too much insulin
Type II diabetes “adult onset”
Type I diabetes characteristics
- rapid development
- requires insulin
- normal body weight
Type II diabetes characteristics
- slow development
- doesn’t always require insulin
- generally obese
Excess insulin in the blood leads to low blood glucose Weakness, confusion, tremors. NEEDS TO BE ADDRESSED (candy)
hypoglycemic shock
Insufficient insulin leads to high blood glucose. Leads to diabetic ketoacidosis
hyperglycemia
increase break down of fat and protein
diabetic ketoacidosis
tx of diabetes (3)
- diet
- medication
- insulin
Primary recommendation for type II diabetes
exercise
