EXAM 4 Flashcards

(107 cards)

1
Q

Prior to 1990, supplements consisted of…

A

Vitamins, minerals, and other essential nutrients

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2
Q

In 1990 ___ and ___ were added to the definition of supplements

A

Herbs and Botanicals

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3
Q

In 1994, the passage of dietary supplement health and education act:

A

Expanded the formal definition of a supplement, modified the FDAs role in supplement regulation

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4
Q

FDA

A

Regulates dietary supplements different that conventional food and drug

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5
Q

Monitoring accuracy of advertising and labeling of supplements is responsibility of:

A

The federal trade commission

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6
Q

Who takes supplements?

A

50% of United States population have taken at least one supplement in previous month
-Vitamins and minerals are most common type used`

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7
Q

Supplements use most prevalent in:

A

-Women
-Adults 60 and older
-Caucasians
-Those with higher education level
-Athletes
-College students

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8
Q

Potential downsides to taking a supplement:

A

Quality may be poor
To ensure quality look for approval seals from:
-US Pharmacopeia
-Consumerlab.com
-NSF international

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9
Q

Dietary supplements that may have beneficial effects:

A

-Omega 3 fatty acids and fish oil
-Glucosamine Chondroitin
-Protein and amino acid supplements

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10
Q

Supplements for performance:

A

Creatine and Caffeine

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11
Q

Benefits of Exercise

A

-Helps reduce risk of chronic disease
Increased HDL, decreased RHR, decreased bp
-Helps with stress management, quality of sleep, weight management, maintenance of muscle mass

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12
Q

Exercise assists with weight management by:

A

Regulating hunger
Muscle mass maintenance requires more calories than fat

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13
Q

Components of fitness:

A

-Cardiovascular endurance
-Muscle strength
-muscular endurance
-flexibility

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14
Q

Calculating heart rate range***

A

Moderate intensity
(220- age ) x 0.55 and (220- age) x 0.7
High Intensity
(220-age)x 0.7 and (220 - age) x0.85

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15
Q

Benefits of strength training

A

Build muscle mass
Control weight
Build and maintain bone mass
Prevent injury
Improving daily function
Prevent chronic disease

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16
Q

Stretching

A

prevent: soreness, injury

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17
Q

three systems or pathways for converting carbohydrates fats and proteins into useful energy:

A

1.)The immediate energy system
2.)Anaerobic metabolism
3.)Aerobic metabolism

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18
Q

At any given time, your cells always have roughly _____ times the amount of oxygen that they need

A

4

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19
Q

ATP Creatine phosphate (ATP-CP) system

A

-Uses ATP stored in muscle
-Used during first 10 seconds of exercise

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20
Q

-Anaerobic

A

Used during the first 10 seconds of exercise

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21
Q

Glycolysis: Anaerobic Metabolism

A

-Used during first 2-3 minutes of activity

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22
Q

-Used during first 2-3 minutes of activity***

A

The Cori Cycle

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23
Q

Aerobic Metabolism

A

-Two minutes to several hours
- Carbohydrate, fat, and amino acids are continuously oxidized to provide atp

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24
Q

During rest, body delivers most ATP from oxidation of:

A

fatty acids and glucose

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25
During Physical activity:
body adjusts fuel mixture: muscles always use a combination of fuel sources.
26
Athletes and those who exercise regularly should:
Obtain additional calories from nutrient dense foods (Whole grains, dairy, lean protein, fruits and vegetables, unsaturated fats) Eat small meals/snacks every 3-4 hours to maintain energy levels
27
As exercise begins, primary fuel sources is carbs from:
Muscle Glycogen
28
-At 60-90 minutes, low glycogen stores result in:
Hitting the wall Feel tired/weak Performance drops
29
How can you avoid “hitting the wall”
Consume high carbohydrate foods or beverages before and during prolonged exercise Carbohydrate containing sports drinks can improve performance
30
Low to moderate intensity cardiorespiratory activity
> hr. In duration 4-5 g of carbs per kg body weight
31
Endurance activities for higher intensity
-7-8 g of carbs per kg body weight
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High intensity daily training
-8-10g of carbs per kg body weight
33
______ is used as primary fuel source at rest during low intensity aerobic activities
fat
34
AMDR for athletes
20-35% of total calories
35
Female athlete triad***
Top of triangle: Anorexia, bulimia, disordered eating Bottom left triangle: Delayed menarche, absence of menstrual cycle Amenorrhea Bottom right of triangle: increased risk of stress fractures, lower bone density Osteoporosis
36
Protein has 2 important functions in exercise
-Used in muscle recovery -Forms enzymes that regulate energy metabolism
37
Protein and amino acids are NOT used for energy production, except during:
Starvation Limited carb supplies
38
Protein provides _______ of energy needs
5-10%
39
Protein Requirement
AMDR: 15-20% of total calories
40
Protein Recommendations
RDA for adults 0.8 g/kg/day Recommendation for power athletes: 1.2-1.7g/kg/day Recommendation for endurance athletes: 1.2-1.4g/kg/day
41
Consume a fairly high glycemic index carbohydrate within 15-20 minutes of finishing
-4g of carbohydrate /kg BW -0.5g of protein/kg body weight
42
Monitoring hydration status
Consume 1 L of water per 1-2 pounds of weight loss.
43
What is disordered eating?
Range of eating disorders and behaviors that span from less severe behaviors to medically diagnosable diseases
44
Criteria to diagnose an eating disorder is found in:
Diagnostic and statistical Manual, Fifth edition (DSM-V)
45
Eating disorders defined in DSM-V
-anorexia nervosa -bulimia nervosa -binge eating disorder -other specified feeding or eating disorders -unspecified feeding or eating disorders
46
Anorexia nervosa
Refusal to maintain body weight at or above a minimally normal weight for age and height
47
Characteristics of Anorexia
intense fear of gaining weight or becoming fat, they are generally underweight -Poor body image -Amenorrhea may occur
48
Sub types of anorexia:
Restricting type -Binging-eating/purging type
49
Bulimia Nervosa
Diagnostic criteria may include Eating large amounts of of food in short periods of time -Binging -Feeling of loss of control
50
Compensatory behaviors of Bulimia
-Purging -Laxative use -Dieting -Excessive exercise Individual is generally of normal weight
51
Subtypes of Bulimia
Purging Bulimia -By means of laxatives, diuretics, or vomiting Nonpurging Bulimia -Excessive exercise or dieting
52
Binge Eating Disorder
Relatively new eating disorder category Characterized by: Recurrent episodes of binge eating Lack of compensatory behaviors to control weight
53
Characteristics of Binge Eating Disorder
Prevalence in general population -1-2% -Often goes unreported -May be higher amongst obese individuals
54
Other specified feeding or eating disorders (OSFED)
Disordered eating patterns and behaviors that do not meet specific criteria for other eating disorder diagnosis Associated with: Reduced ability to engage in social interactions Inability to perform work at expected level
55
Examples of other specified feeding or eating disorders
Atypical anorexia nervosa -Weight at or above normal range Bulimia Nervosa (of low frequency and or limited duration) -Frequency: < 1 Episodes per week -Duration: < 3 Months Binge eating disorder (low frequency and or limited duration) -Frequency <1 Episode per week -Duration: <3 months
56
Examples of other specified feeding or eating disorders
Purging disorder: Recurrent purging to influence weight or shape in the absence of binging
57
Night eating syndrome:
Recurrent episodes of night eating Eating after waking from sleep or excessive food intake after evening meal
58
Unspecified feeding or eating disorder
Eating disorders that do not meet specified criteria for eating disorder -Results in clinically significant distress or impaired social and occupational engagement
59
Orthorexia
Fixation on righteous eating Unhealthy obsession with eating only foods considered “Pure” or high in quality
60
Eating disorders affect all ages and ethnicities
Disordered eating behaviors often become most obvious during adolescence May begin as early as age 7
61
Older adults affected as well
-Women >40 years of age may develop eating disorders in response to a traumatic experience
62
Men and Eating Disorders Men account for approximately 10% of reported cases of eating disorders
-Majority of cases are of binge eating disorder or OSFED Many men feel pressured to emulate the ideal male physique
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Risks factors for disordered eating behavior
-Dieting -Cultural pressure -Body dissatisfaction -Teasing -Poor self esteem -Puberty -Family -Athletics
64
Potential harmful effects of dieting
-Anxiety -depression -low self esteem -disturbed body image -amenorrhea -micronutrient deficiencies, impaired growth and development of children and teens, osteoporosis, impaired immune system function -infertility
65
-Muscle dysmorphia -AKA Bigorexia
-Type BDD in which individuals focus on their muscularity and believe they are never muscular enough
66
Three main aspects of female athlete triad
Amenorrhea Osteoporosis Disordered Eating
67
Medical complications of Anorexia Nervosa
-Heart Failure -Kidney Failure -Multiple Organ Failure -Illness such as pneumonia 5-20% of anorexia nervosa patients die
68
Medical complications of bulimia nervosa
Stomach Rupture Heart failure: due to electrolyte and mineral loss Irregular menstrual cycles Diminished libido Addictions/compulsive behavior Clinical depression/anxiety Increased risk of suicidal behavior
69
Complications of Muscle Dysmorphia
-Increased training intensity -Steroid use: Anabolic-Androgenic steroids (AAS)
70
-Steroid use: Anabolic-Androgenic steroids (AAS)
Manufactured hormones related to natural male sex hormones Developed in 1930s for medical purposes Illegal to possess w out prescription Banned in most comp sports
71
Negative Side effects of AAS;
-Reduced testicular size -Acne -Increased blood pressure -Increased LDL cholesterol - Decreased HDL cholesterol -Liver cancer -Aggression -Hepatitis B and C viruses -Human immunodeficiency virus
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Full term pregnancy lasts for:
38-42 weeks
73
Pregnancy Divided into stages of about 13 weeks each
Trimesters
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Infant <5.5lb is considered
Low birth weight At risk of: Infection, lung problems, learning disabilities, increased mortality
75
Weight gain During Pregnancy
PreBMI<18.5=underweight recommended weight gain 28-40lbs 18.5-44.9 =Normal weight Recommended weight gain 25-35 25-29.9= Overweight Recommended weight gain 15-25 lbs. >= 30 = Obese Recommended weight gain 11-20lbs
76
Calorie needs in pregnancy
No increase during first trimester After first trimester: increase 200-300 calories/day from pre-pregnant calorie requirements
77
Protein needs during pregnancy:
increase by ~25 g per day
78
Carbohydrate needs during pregnancy
consume >= 175 g per day
79
Fat requirement during pregnancy
- Recommended total fat intake does not change during pregnancy -During 3rd trimester, fetus stores fat as energy to use as newborn
80
Folate requirement during pregnancy
RDA: * 600 μg a day * Also applies to women planning to become pregnant
81
Inadequate folate/folic acid during pregnancy:
* Neural tube defects -Spina bifida -Anencephaly
82
Iron Requirements During Pregnancy
RDA for iron increases * 27 mg per day
83
Calcium Requirements During Pregnancy
Calcium needs increase as much as 30 mg/day during 3rd trimester
84
Zinc Requirements During Pregnancy
Zinc requirements increase by more than 30% during pregnancy * Needed for DNA and RNA syntheses
85
Inadequate zinc intake during pregnancy can lead to:
birth defects * poor cognitive development after birth * premature delivery * prolonged labor
86
Prenatal Vitamin and Mineral Supplements
Supplementation of some nutrients recommended: * Iron -Needs difficult to meet via diet * Folic acid -Should begin 1 month before conception * Calcium -Recommended for vegans, women <25 yrs. of age, and those avoiding milk products
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Hydration during pregnancy
increase fluid by 300 mL above non-pregnancy intake
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Pica
Compulsive eating of nonfood substances, such as clay, chalk or dirt
89
Pica can lead to
iron deficiency in mother -smaller head circumference in the infant -inadequate weight gain -Other complications: intestinal blockages, diarrhea, vomiting, infections
90
Edema
Fluid retention that results in swelling of hands, feet, and ankles
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Eclampsia
manifestation of pre-eclampsia -Convulsions or seizures
92
Gestational diabetes
Rise in blood glucose diagnosed during pregnancy -Usually controlled via diet and lifestyle
93
Caffeine during pregnancy
Consuming >2 cups of coffee daily may increase risk of miscarriage or low- birthweight baby - Avoid or limit caffeine to ≤300 mg per day
94
Fetal alcohol syndrome (FAS)
Condition in infant caused by maternal alcohol consumption -Characterized by growth retardation, facial abnormalities, and central nervous system (CNS) dysfunction
95
Smoking is associated with increased risks for:
Miscarriages * Preterm delivery * Smaller birth weigh
96
Listeria is found in:
Uncooked meat and vegetables -Unpasteurized milk -Ready to eat foods
97
Toxoplasma
Parasite found in undercooked meat -Cat litter
98
Benefits of breastfeeding for mother
Lose weight faster -Built stronger bond with baby -Decreased risk of breast/ovarian cancer -Saves $$
99
Benefits of breastfeeding for new born
Increased allergy tolerance
100
Colostrum
First milk produced after birth Is thinner and yellowish in color -High in protein -Contains antibodies that serve as laxative
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Recommendations for feeding infant
Exclusively breast feed for 6 months Continued supplemental feeding up to a year After 6 months, can be introduced to soft solid foods
102
Nutritional needs of the breast feeding mother
Carbs: requirement increase by 80g from pre pregnancy requirement Protein: Increase by 15-20g above pre preg. requirement Fat: No more than 30-35% total calories from fat Iron needs decrease during lactation
103
Growth of infant
Double in birth weight by 4 to 6 months -Triple birth weight by 12 months
104
Infants are at risk of dehydration. Why?
Loses more water via evaporation -Kidneys are not fully developed Infants need 1/3 cups of fluid per pound of body weight up to 18lbs
105
Nutrients that can be problematic for infants:
-Iron, Zinc, Vit A, Vit B6
106
Iron and zinc begin to decline in breast milk after
3 months Iron and Zinc stores used up after 6 months
107