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Ther Ex II > Body Comp > Flashcards

Body Comp Flashcards

1
Q

Current recommendations of calories from carbs, fats, and protein

A

carbs: 45-65%
fat: 20-35%
protein: 10-35%

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2
Q

quantity of each nutrient to meet the needs of most healthy people

A

RDA recommended daily allowance

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3
Q

average dietary energy intake predicted to maintain energy balance considering age, gender, weight, height and level of physical activity

A

EER estimated energy requirement

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4
Q

percentage of recommended intake in each serving

A

DV daily value

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5
Q

classes of nutrients (6)

A
  1. water
  2. vitamin
  3. mineral
  4. carb
  5. fats
  6. protein
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6
Q

the body normally loses _____ ml of water per day

A

2500

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7
Q

organic catalysts for metabolic reactions

A

vitamins

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8
Q

fat soluble vitamins (4) can be stored in the body

A
  1. A
  2. D
  3. E
  4. K
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9
Q

water soluble vitamins (4) are more easily excreted

A
  1. C
  2. B-6
  3. B-12
  4. the ones with names
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10
Q

vitamin that maintains bone, cartilage and connective tissue

A

C

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11
Q

elements associated with body structure and function

A

minerals

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12
Q

mineral associated with tooth and bone structure, osteoporosis, and mm contractions

A

calcium

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13
Q

mineral associated with HTN, and resting membrane potential

A

sodium

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14
Q

mineral that is a component of hemoglobin and associated with anemia

A

iron

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15
Q

Consists of sugars, starches and dietary fiber. Major energy source (most ATP)

A

carbs

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16
Q

at least ____ of your diet should consist of whole grains

A

half

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17
Q

bad cholesterol that is related to increased risk of heart disease

A

LDL low density lipoproteins

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18
Q

good cholesterol that protects from heart disease

A

HDL high density lipoproteins

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19
Q

3 types of dietary fats

A
  1. triglycerides
  2. phospholipids
  3. cholesterol
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20
Q

Contains the 9 essential amino acids and is not a major source of energy. Cannot by made by the body

A

proteins

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21
Q

best sources for protein (3)

A
  1. eggs
  2. milk
  3. fish
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22
Q

limit saturated fats, added sugars and sodium to _____ per day

A

fats: <10%
sugar: <10%
sodium: 2300mg

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23
Q

characteristic of foods that provide vitamins, minerals, to contribute to adequate nutrient intakes with little or no solid fats, added sugars, or sodium

A

nutrient dense

24
Q

measure of amount of fat vs lean mass. percentage of water/fat based tissue. elements composing the body

A

body composition

25
Q

weight (kg) / height (m2) =

A

body mass index BMI

26
Q

recommended body fat for males/females

A

males: 10-20%
females: 15-25%

27
Q

Calories stored =

A

calories in - calories out

28
Q

Calorie surplus =

A

weight gain

29
Q

calorie deficit =

A

weight loss

30
Q

static energy balance does not account for effect that weight gain will have on energy expenditure

A

Static Energy Balance Model

31
Q

Increase in energy intake results in increased body weight. Energy expenditure for daily activity also increases

A

Dynamic Energy Balance Model

32
Q

rate of energy expenditure under standardized conditions. Calories needed to exist. 60-75% total energy expenditure

A

BMR basal metabolic rate

33
Q

accounts for 5-40% total energy expenditure. physical activity

A

calories out

34
Q

fats make up a large fraction of energy expended with ______ exercise

A

light to moderate

35
Q

expends large amount of fat and calories

A

moderate exercise

36
Q

effective in expending calories and achieving fitness and fat loss goals. Increase VO2 max

A

vigorous exercise

37
Q

BMI of >30

A

obesity

38
Q

obesity in men vs women waist measurement

A

men: >40”
women: > 35”

39
Q

obesity due to increase in fat cell size (hypertrophy)

A

Less severe

40
Q

obesity due to increase in fat cell number (hyperplasia)

A

severe

41
Q

health risks associated with obesity (4)

A
  1. hypertension
  2. CHF
  3. sleep apnea
  4. diabetes type II
42
Q

risk for type II diabetes increases by 25% for each BMI over…

A

22

43
Q

what is the most important part in the tx of obesity

A

prevention

44
Q

tx of obesity exercise

A

moderate aerobic 30-45 min, 3-5x per week

45
Q

PT involvement with obesity (3)

A
  1. prevention
  2. instruction for activity
  3. surgical post-op
46
Q

transports glucose and amino acids into cells

A

insulin

47
Q

three poly’s of diabetes

A
  1. polyuria (urination)
  2. polydipsia (thirst)
  3. polyphagia (hunger
48
Q

deficit in insulin secretion by beta cells. Too little insulin.

A

Type I diabetes “juvenile”

49
Q

lack of response by cells to insulin. Insulin resistance. Too much insulin

A

Type II diabetes “adult onset”

50
Q

Type I diabetes characteristics

A
  1. rapid development
  2. requires insulin
  3. normal body weight
51
Q

Type II diabetes characteristics

A
  1. slow development
  2. doesn’t always require insulin
  3. generally obese
52
Q

Excess insulin in the blood leads to low blood glucose Weakness, confusion, tremors. NEEDS TO BE ADDRESSED (candy)

A

hypoglycemic shock

53
Q

Insufficient insulin leads to high blood glucose. Leads to diabetic ketoacidosis

A

hyperglycemia

54
Q

increase break down of fat and protein

A

diabetic ketoacidosis

55
Q

tx of diabetes (3)

A
  1. diet
  2. medication
  3. insulin
56
Q

Primary recommendation for type II diabetes

A

exercise

Ther Ex II (9 decks)

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