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Food Nutrition > Ch 10/11 > Flashcards

Ch 10/11 Flashcards

1
Q

Overweight BMI

A

25-29.9

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2
Q

Obese BMI

A

30+

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3
Q

Underweight BMI

A

<18.5

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4
Q

Normal BMi

A

18.5-24.9

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5
Q

BMI formula

A

(weight in pounds*703)/(height in inches^2)

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6
Q

Method of measuring body fat that sends electric current through body

A

Bioelectrical impediance

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7
Q

Types of body fat

A

Subcutaneous, visceral

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8
Q

What’s the easiest way to gauge weight status?

A

BMI

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9
Q

What is energy expenditure based on?

A

Age, gender, height, weight, activity level

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10
Q

An excess storage of fat in the abdominal area….

A

increases the risk of heart disease, hypertension, and diabetes

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11
Q

Energy balance

A

State where energy (cal) intake is the same as the output

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12
Q

Energy excess or positive energy balance

A

Consuming more energy than is expended

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13
Q

Energy deficit or negative energy balance

A

Using more energy than is consumed

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14
Q

BMR uses how much energy?

A

50-70%

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15
Q

Physical activity uses how much energy?

A

20-35%

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16
Q

TEF uses how much energy?

A

10%

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17
Q

Cholecystokinin

A

Hormone released when stomach is distended, causes satiety

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18
Q

Leptin

A

Hormone produced in fat tissue regs body fat by reducing food intake

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19
Q

Thermogenesis

A

Heat made by cells

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20
Q

NEAT stands for

A

Nonexercise-associated thermogenesis

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21
Q

Energy expended during fidgeting, standing, chewing, etc

A

NEAT

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22
Q

Bariatric surgery

A

Procedures that lower vol. of stomach to decrease food eaten

23
Q

Gastric bypass surgery

A

Type of bariatric surgery that reduced volume of stomach; intestine is re-routed

24
Q

Weight cycling

A

Repeated gain and loss of body weight

25
Energy gap
Difference between the numbers of calories needed to maintain weight pre and post weight loss
26
Stroke volume
Ant of blood pumped by the heart with each heart beat
27
VO2max
Max oxygen your muscles can use during exercise
28
Repeated activity that improves physical fitness is called
Conditioning
29
Bingeing disorder
Food binging, no purging
30
Bulimia nervous
Lots of exercise, self induced vomiting, abuse of diuretics
31
What hormone affects BMR
Thyroid hormone
32
Amino acid and protein __________ muscle growth
increases
33
What’s a good meal after a workout to promote muscle glycogen?
3:1 carb to protein
34
What are the five components of physical fitness?
Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
35
Hyponatremia
Not enough electrolytes, too much water
36
What electrolytes are most lost through sweat?
Sodium and chloride
37
How much water needed 10-15 minutes before exercise?
1-1.5 cups
38
Protein needs for endurance athlete
1.2-1.4 g protein/kg
39
Resistance athletes protein need
1.2-1.7 g protein/kg
40
Normal protein needs
0.8 g protein/kg
41
Exercise intensity is measured via...
Heart rate and heart rate max
42
Female athlete triad
Amenorrhea, higher risk of osteoporosis, and eating disorders
43
Heat stroke
Dry skin, very hot body temp
44
Heat exhuastion
Cool, wet skin
45
Carbohydrate loading function
Build muscle glycogen stores
46
BMR decreases by how much per decade?
1-2%
47
Target heart rate
HR bpm achieved in exercise that indicates exercise intensity
48
Progressive overload principle
Gradual increase in exercise demands resulting from modifications to the frequency, time, intensity, or type of activity
49
Creatine phosphate
Compound that is broken down to replenish ATP
50
Best food before exercise
4.5 g carbohydrate per kilogram of body weight 1-4 hrs prior to exercise
51
Why is iron important for exercise?
Needed for energy metabolism and transporting oxygen throughout the body and within the cells
52
Acute dehydration
Dehydration starting after a short period of time
53
Chronic dehydration
Dehydration over a long period time

Food Nutrition (3 decks)

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