Exam 3 Flashcards by Genesis Dandy

How many kcal is roughly equal to a pound of stored body fat?

3500 kcals

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What role does the hypothalamus play in appetite control?

Makes you feel hunger/satiety

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Define satiety.

Satisfaction

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Define hunger.

Need for food

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Define appetite.

Want for food

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Which foods can best suppress hunger?

High fiber, low energy density

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What energy-yielding nutrient is the most satiating?

Protein

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What is thermogenesis?

Generation of heat

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What is REE? What % does it contribute to total energy expenditure?

Resting Energy Expenditure; ⅔ of total energy expenditure

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What is TEF? What % does it contribute to total energy expenditure?

Thermic Effect of Food; 5-10%

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What factors can raise/lower the BMR?

Pregnant, lactating, growing, Males, Age

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Who will have the highest metabolic rate?

Pregnant, Tall people, Athletes, Males

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What is BMI?

Body Mass Index

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What is the healthy range of BMI associated with low disease risk?

18.5-24.9

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What is the BMI range for overweight?

25-29

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What is the BMI range for obese?

30+

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What is the recommended body fat % for men aged 20-39?

Men: 20-39% body fat

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What waist circumference measurements are associated with good health for men?

Men: 40in

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What waist circumference measurements are associated with good health for women?

Women: 35in

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What is visceral fat?

Fat around the abdomen

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What is subcutaneous fat?

Fat under the skin, around veins

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List methods of assessing body composition.

Hydrodensitometry
Waist Circumference
Air-displacement plethysmography
Skinfold
Dexa
Bioelectrical Impedance

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What is metabolic syndrome?

Group of symptoms resulting from ectopic fat

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What is ectopic fat?

Accumulation of excess triglycerides in organs not designed to store fat

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What percentage of the US population is overweight or obese?

70% (about 2/3)

What happens to fat cells during weight gain?

Increase in number and size

What role does lipoprotein lipase (LPL) play?

Promotes fat storage in adipose and muscle cells

What role does leptin play in energy balance?

Promotes negative energy balance, suppresses appetite, increases energy expenditure

What role does ghrelin play?

Increases appetite, promotes positive energy balance

What happens to leptin and ghrelin levels when a person is sleep-deprived?

Leptin decreases; ghrelin increases

What is the role of brown adipose tissue?

Burns calories to generate heat

What is an obesogenic environment?

An environment that promotes overeating

What is weight cycling?

Repeatedly losing and regaining weight

Are dietary supplements tightly regulated for safety and efficacy?

No, they are not tightly regulated

How does orlistat (Xenical, Alli) work?

Blocks enzymes that break down dietary fats, preventing fat absorption

What is gastric bypass?

Reduces stomach size and reroutes the small intestine, limiting food intake

What is sleeve gastrectomy?

Removes about 80% of the stomach, reducing hunger and calorie intake

What is adjustable gastric banding?

Places a band around the upper stomach to restrict food intake

What is a safe, reasonable rate of weight loss?

0.5 to 2 pounds per week

What is the minimum number of kcal recommended for women?

1,200 kcals per day

What is the minimum number of kcal recommended for men?

1,500 kcals per day

Is breakfast recommended for weight maintenance?

Yes

What is an energy dense food?

Food high in calories relative to its weight

How many minutes of moderately intense exercise are recommended per week to prevent weight gain?

150 minutes

Why is appetite suppressed after exercise?

What activities rely on the phosphagen system?

Activities shorter than 20 seconds

What activities rely on the lactic acid system?

Activities lasting 20 seconds to 2 minutes

What activities rely on the aerobic system?

Activities lasting 2 to 20 minutes

What is the body’s primary source of glucose during activity?

Glycogen

What happens to fuel usage as intensity increases?

More glycogen is used and less fat

What happens to fuel usage after 20 minutes of activity?

More moderate fats are used

What is 'hitting the wall'?

Running out of glucose after about 2 hours

Approximately how much energy is available from glycogen stores?

One hour-ish

How can an athlete maximize glycogen stores after a workout?

Eat carbohydrates in the first 2 hours

How can an athlete enhance protein synthesis after a workout?

Eat extra protein on workout days

What is the recommended protein intake per day for males?

85-140g

What is the recommended protein intake per day for females?

66-110g

How can fluid losses/needs be estimated after a workout?

2 cups of water for each pound of body weight lost

What’s the best fluid for replacing lost fluids for most physically active people?

Cool water

Is alcohol a good rehydration beverage? Why or why not?

No, it slows performance and increases urine output

What’s a good pre-game meal?

Pasta-night before, easily digestible, low in fibers

What’s a good post-exercise snack?

High in carbs, moderate protein

What is the female athlete triad?

Low energy, menstruation dysfunction, low bone density

What is muscle dysmorphia?

Self-perception of being weaker

What is orthorexia nervosa?

Eating intended to improve health but taken to the extreme

What fraction of leading causes of death are diet-related?

4 out of 10

What is the primary cause of death in the US?

Heart Disease

What is plaque?

Buildup of fatty acids in the arteries

Describe an atherogenic diet.

High in saturated and trans fats, causes plaque buildup

What is the DASH diet?

Excess _______ intake is often implicated in the development of hypertension.

Salt and Alcohol

What is the difference between T1DM and T2DM?

* T1DM: Cannot make insulin * T2DM: Insulin resistance, diet-related

In which group has T2DM dramatically increased in the last two decades?

Younger individuals

What is Hgb A1C (or A1C)?

Average blood sugar over the past couple of months

What is considered a normal A1C level?

Less than 5.7%

What A1C level indicates diabetes?

Greater than 6.5%

What is prediabetes?

Blood glucose levels are elevated

What is hyperglycemia?

High blood sugar

What should CHO intake for those with diabetes be?

Consistent

What % of cancers are linked to diet?

1/3

What dietary components may protect against cancer?

* High fiber * Low red meat * High phytochemicals * High cruciferous vegetables

What does the Healthy Eating Plate emphasize?

* Oils and water on the side * Dairy not listed * Specific kinds of proteins * Whole grains

What is atherosclerosis?

Buildup of plaque in the arteries

What are cruciferous vegetables? Why might they be recommended?

* Kale * Cabbage * Brussels sprouts * Cauliflower * Broccoli * They protect against cancer

What immune response underlies obesity and many chronic diseases?

Inflammation (swelling)