EXAM 4 Flashcards
Prior to 1990, supplements consisted of…
Vitamins, minerals, and other essential nutrients
In 1990 ___ and ___ were added to the definition of supplements
Herbs and Botanicals
In 1994, the passage of dietary supplement health and education act:
Expanded the formal definition of a supplement, modified the FDAs role in supplement regulation
FDA
Regulates dietary supplements different that conventional food and drug
Monitoring accuracy of advertising and labeling of supplements is responsibility of:
The federal trade commission
Who takes supplements?
50% of United States population have taken at least one supplement in previous month
-Vitamins and minerals are most common type used`
Supplements use most prevalent in:
-Women
-Adults 60 and older
-Caucasians
-Those with higher education level
-Athletes
-College students
Potential downsides to taking a supplement:
Quality may be poor
To ensure quality look for approval seals from:
-US Pharmacopeia
-Consumerlab.com
-NSF international
Dietary supplements that may have beneficial effects:
-Omega 3 fatty acids and fish oil
-Glucosamine Chondroitin
-Protein and amino acid supplements
Supplements for performance:
Creatine and Caffeine
Benefits of Exercise
-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
Exercise assists with weight management by:
Regulating hunger
Muscle mass maintenance requires more calories than fat
Components of fitness:
-Cardiovascular endurance
-Muscle strength
-muscular endurance
-flexibility
Calculating heart rate range***
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
Benefits of strength training
Build muscle mass
Control weight
Build and maintain bone mass
Prevent injury
Improving daily function
Prevent chronic disease
Stretching
prevent: soreness, injury
three systems or pathways for converting carbohydrates fats and proteins into useful energy:
1.)The immediate energy system
2.)Anaerobic metabolism
3.)Aerobic metabolism
At any given time, your cells always have roughly _____ times the amount of oxygen that they need
4
ATP Creatine phosphate (ATP-CP) system
-Uses ATP stored in muscle
-Used during first 10 seconds of exercise
-Anaerobic
Used during the first 10 seconds of exercise
Glycolysis: Anaerobic Metabolism
-Used during first 2-3 minutes of activity
-Used during first 2-3 minutes of activity***
The Cori Cycle
Aerobic Metabolism
-Two minutes to several hours
- Carbohydrate, fat, and amino acids are continuously oxidized to provide atp
During rest, body delivers most ATP from oxidation of:
fatty acids and glucose
During Physical activity:
body adjusts fuel mixture: muscles always use a combination of fuel sources.
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
As exercise begins, primary fuel sources is carbs from:
Muscle Glycogen
-At 60-90 minutes, low glycogen stores result in:
Hitting the wall
Feel tired/weak
Performance drops
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
Low to moderate intensity cardiorespiratory activity
> hr. In duration
4-5 g of carbs per kg body weight
Endurance activities for higher intensity
-7-8 g of carbs per kg body weight
High intensity daily training
-8-10g of carbs per kg body weight
______ is used as primary fuel source at rest during low intensity aerobic activities
fat
AMDR for athletes
20-35% of total calories
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
Protein has 2 important functions in exercise
-Used in muscle recovery
-Forms enzymes that regulate energy metabolism
Protein and amino acids are NOT used for energy production, except during:
Starvation
Limited carb supplies
Protein provides _______ of energy needs
5-10%
Protein Requirement
AMDR: 15-20% of total calories
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
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
Monitoring hydration status
Consume 1 L of water per 1-2 pounds of weight loss.
What is disordered eating?
Range of eating disorders and behaviors that span from less severe behaviors to medically diagnosable diseases
Criteria to diagnose an eating disorder is found in:
Diagnostic and statistical Manual, Fifth edition (DSM-V)
Eating disorders defined in DSM-V
-anorexia nervosa
-bulimia nervosa
-binge eating disorder
-other specified feeding or eating disorders
-unspecified feeding or eating disorders
Anorexia nervosa
Refusal to maintain body weight at or above a minimally normal weight for age and height
Characteristics of Anorexia
intense fear of gaining weight or becoming fat, they are generally underweight
-Poor body image -Amenorrhea may occur
Sub types of anorexia:
Restricting type
-Binging-eating/purging type
Bulimia Nervosa
Diagnostic criteria may include
Eating large amounts of of food in short periods of time
-Binging
-Feeling of loss of control
Compensatory behaviors of Bulimia
-Purging
-Laxative use
-Dieting
-Excessive exercise
Individual is generally of normal weight
Subtypes of Bulimia
Purging Bulimia
-By means of laxatives, diuretics, or vomiting
Nonpurging Bulimia
-Excessive exercise or dieting
Binge Eating Disorder
Relatively new eating disorder category
Characterized by:
Recurrent episodes of binge eating
Lack of compensatory behaviors to control weight
Characteristics of Binge Eating Disorder
Prevalence in general population
-1-2%
-Often goes unreported
-May be higher amongst obese individuals
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
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
Examples of other specified feeding or eating disorders
Purging disorder: Recurrent purging to influence weight or shape in the absence of binging
Night eating syndrome:
Recurrent episodes of night eating
Eating after waking from sleep or excessive food intake after evening meal
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
Orthorexia
Fixation on righteous eating
Unhealthy obsession with eating only foods considered “Pure” or high in quality
Eating disorders affect all ages and ethnicities
Disordered eating behaviors often become most obvious during adolescence
May begin as early as age 7
Older adults affected as well
-Women >40 years of age may develop eating disorders in response to a traumatic experience
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
Risks factors for disordered eating behavior
-Dieting
-Cultural pressure
-Body dissatisfaction
-Teasing
-Poor self esteem
-Puberty
-Family -Athletics
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
-Muscle dysmorphia
-AKA Bigorexia
-Type BDD in which individuals focus on their muscularity and believe they are never muscular enough
Three main aspects of female athlete triad
Amenorrhea
Osteoporosis
Disordered Eating
Medical complications of Anorexia Nervosa
-Heart Failure
-Kidney Failure
-Multiple Organ Failure
-Illness such as pneumonia
5-20% of anorexia nervosa patients die
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
Complications of Muscle Dysmorphia
-Increased training intensity
-Steroid use: Anabolic-Androgenic steroids (AAS)
-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
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
Full term pregnancy lasts for:
38-42 weeks
Pregnancy Divided into stages of about 13 weeks each
Trimesters
Infant <5.5lb is considered
Low birth weight
At risk of: Infection, lung problems, learning disabilities, increased mortality
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
Calorie needs in pregnancy
No increase during first trimester
After first trimester: increase 200-300 calories/day from pre-pregnant calorie requirements
Protein needs during pregnancy:
increase by ~25 g per day
Carbohydrate needs during pregnancy
consume >= 175 g per day
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
Folate requirement during pregnancy
RDA:
* 600 μg a day
* Also applies to women planning to become pregnant
Inadequate folate/folic acid during pregnancy:
- Neural tube defects
-Spina bifida
-Anencephaly
Iron Requirements During Pregnancy
RDA for iron increases
* 27 mg per day
Calcium Requirements During Pregnancy
Calcium needs increase as much as 30 mg/day during 3rd
trimester
Zinc Requirements During Pregnancy
Zinc requirements increase by more than 30% during
pregnancy
* Needed for DNA and RNA syntheses
Inadequate zinc intake during pregnancy can lead to:
birth defects
* poor cognitive development after birth
* premature delivery
* prolonged labor
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
Hydration during pregnancy
increase fluid by 300 mL above non-pregnancy intake
Pica
Compulsive eating of nonfood substances, such as clay, chalk or dirt
Pica can lead to
iron deficiency in mother
-smaller head circumference in the infant
-inadequate weight gain
-Other complications: intestinal blockages, diarrhea, vomiting, infections
Edema
Fluid retention that results in swelling of hands, feet, and ankles
Eclampsia
manifestation of pre-eclampsia
-Convulsions or seizures
Gestational diabetes
Rise in blood glucose diagnosed during pregnancy
-Usually controlled via diet and lifestyle
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
Fetal alcohol syndrome (FAS)
Condition in infant caused by maternal alcohol consumption
-Characterized by growth retardation, facial abnormalities, and central
nervous system (CNS) dysfunction
Smoking is associated with increased risks for:
Miscarriages
* Preterm delivery
* Smaller birth weigh
Listeria is found in:
Uncooked meat and vegetables
-Unpasteurized milk
-Ready to eat foods
Toxoplasma
Parasite found in undercooked meat
-Cat litter
Benefits of breastfeeding for mother
Lose weight faster
-Built stronger bond with baby
-Decreased risk of breast/ovarian cancer
-Saves $$
Benefits of breastfeeding for new born
Increased allergy tolerance
Colostrum
First milk produced after birth
Is thinner and yellowish in color
-High in protein
-Contains antibodies that serve as laxative
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
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
Growth of infant
Double in birth weight by 4 to 6 months
-Triple birth weight by 12 months
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
Nutrients that can be problematic for infants:
-Iron, Zinc, Vit A, Vit B6
Iron and zinc begin to decline in breast milk after
3 months
Iron and Zinc stores used up after 6 months
