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Nutrition 202 Exam 4 > EXAM 4 > Flashcards

EXAM 4 Flashcards

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
Q

During Physical activity:

A

body adjusts fuel mixture: muscles always use a combination of fuel sources.

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26
Q

Athletes and those who exercise regularly should:

A

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

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27
Q

As exercise begins, primary fuel sources is carbs from:

A

Muscle Glycogen

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28
Q

-At 60-90 minutes, low glycogen stores result in:

A

Hitting the wall
Feel tired/weak
Performance drops

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29
Q

How can you avoid “hitting the wall”

A

Consume high carbohydrate foods or beverages before and during prolonged exercise
Carbohydrate containing sports drinks can improve performance

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30
Q

Low to moderate intensity cardiorespiratory activity

A

> hr. In duration
4-5 g of carbs per kg body weight

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31
Q

Endurance activities for higher intensity

A

-7-8 g of carbs per kg body weight

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32
Q

High intensity daily training

A

-8-10g of carbs per kg body weight

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33
Q

______ is used as primary fuel source at rest during low intensity aerobic activities

A

fat

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34
Q

AMDR for athletes

A

20-35% of total calories

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35
Q

Female athlete triad***

A

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

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36
Q

Protein has 2 important functions in exercise

A

-Used in muscle recovery
-Forms enzymes that regulate energy metabolism

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37
Q

Protein and amino acids are NOT used for energy production, except during:

A

Starvation
Limited carb supplies

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38
Q

Protein provides _______ of energy needs

A

5-10%

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39
Q

Protein Requirement

A

AMDR: 15-20% of total calories

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40
Q

Protein Recommendations

A

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

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41
Q

Consume a fairly high glycemic index carbohydrate within 15-20 minutes of finishing

A

-4g of carbohydrate /kg BW
-0.5g of protein/kg body weight

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42
Q

Monitoring hydration status

A

Consume 1 L of water per 1-2 pounds of weight loss.

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43
Q

What is disordered eating?

A

Range of eating disorders and behaviors that span from less severe behaviors to medically diagnosable diseases

44
Q

Criteria to diagnose an eating disorder is found in:

A

Diagnostic and statistical Manual, Fifth edition (DSM-V)

45
Q

Eating disorders defined in DSM-V

A

-anorexia nervosa
-bulimia nervosa
-binge eating disorder
-other specified feeding or eating disorders
-unspecified feeding or eating disorders

46
Q

Anorexia nervosa

A

Refusal to maintain body weight at or above a minimally normal weight for age and height

47
Q

Characteristics of Anorexia

A

intense fear of gaining weight or becoming fat, they are generally underweight
-Poor body image -Amenorrhea may occur

48
Q

Sub types of anorexia:

A

Restricting type
-Binging-eating/purging type

49
Q

Bulimia Nervosa

A

Diagnostic criteria may include
Eating large amounts of of food in short periods of time
-Binging
-Feeling of loss of control

50
Q

Compensatory behaviors of Bulimia

A

-Purging
-Laxative use
-Dieting
-Excessive exercise
Individual is generally of normal weight

51
Q

Subtypes of Bulimia

A

Purging Bulimia
-By means of laxatives, diuretics, or vomiting
Nonpurging Bulimia
-Excessive exercise or dieting

52
Q

Binge Eating Disorder

A

Relatively new eating disorder category
Characterized by:
Recurrent episodes of binge eating
Lack of compensatory behaviors to control weight

53
Q

Characteristics of Binge Eating Disorder

A

Prevalence in general population
-1-2%
-Often goes unreported
-May be higher amongst obese individuals

54
Q

Other specified feeding or eating disorders
(OSFED)

A

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
Q

Examples of other specified feeding or eating disorders

A

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
Q

Examples of other specified feeding or eating disorders

A

Purging disorder: Recurrent purging to influence weight or shape in the absence of binging

57
Q

Night eating syndrome:

A

Recurrent episodes of night eating
Eating after waking from sleep or excessive food intake after evening meal

58
Q

Unspecified feeding or eating disorder

A

Eating disorders that do not meet specified criteria for eating disorder
-Results in clinically significant distress or impaired social and occupational engagement

59
Q

Orthorexia

A

Fixation on righteous eating
Unhealthy obsession with eating only foods considered “Pure” or high in quality

60
Q

Eating disorders affect all ages and ethnicities

A

Disordered eating behaviors often become most obvious during adolescence
May begin as early as age 7

61
Q

Older adults affected as well

A

-Women >40 years of age may develop eating disorders in response to a traumatic experience

62
Q

Men and Eating Disorders Men account for approximately 10% of reported cases of eating disorders

A

-Majority of cases are of binge eating disorder or OSFED
Many men feel pressured to emulate the ideal male physique

63
Q

Risks factors for disordered eating behavior

A

-Dieting
-Cultural pressure
-Body dissatisfaction
-Teasing
-Poor self esteem
-Puberty
-Family -Athletics

64
Q

Potential harmful effects of dieting

A

-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
Q

-Muscle dysmorphia
-AKA Bigorexia

A

-Type BDD in which individuals focus on their muscularity and believe they are never muscular enough

66
Q

Three main aspects of female athlete triad

A

Amenorrhea
Osteoporosis
Disordered Eating

67
Q

Medical complications of Anorexia Nervosa

A

-Heart Failure
-Kidney Failure
-Multiple Organ Failure
-Illness such as pneumonia
5-20% of anorexia nervosa patients die

68
Q

Medical complications of bulimia nervosa

A

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
Q

Complications of Muscle Dysmorphia

A

-Increased training intensity
-Steroid use: Anabolic-Androgenic steroids (AAS)

70
Q

-Steroid use: Anabolic-Androgenic steroids (AAS)

A

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
Q

Negative Side effects of AAS;

A

-Reduced testicular size
-Acne
-Increased blood pressure
-Increased LDL cholesterol
- Decreased HDL cholesterol
-Liver cancer
-Aggression
-Hepatitis B and C viruses
-Human immunodeficiency virus

72
Q

Full term pregnancy lasts for:

A

38-42 weeks

73
Q

Pregnancy Divided into stages of about 13 weeks each

A

Trimesters

74
Q

Infant <5.5lb is considered

A

Low birth weight
At risk of: Infection, lung problems, learning disabilities, increased mortality

75
Q

Weight gain During Pregnancy

A

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
Q

Calorie needs in pregnancy

A

No increase during first trimester
After first trimester: increase 200-300 calories/day from pre-pregnant calorie requirements

77
Q

Protein needs during pregnancy:

A

increase by ~25 g per day

78
Q

Carbohydrate needs during pregnancy

A

consume >= 175 g per day

79
Q

Fat requirement during pregnancy

A
  • Recommended total fat intake does not change during pregnancy
    -During 3rd trimester, fetus stores fat as energy to use as newborn
80
Q

Folate requirement during pregnancy

A

RDA:
* 600 μg a day
* Also applies to women planning to become pregnant

81
Q

Inadequate folate/folic acid during pregnancy:

A
  • Neural tube defects
    -Spina bifida
    -Anencephaly
82
Q

Iron Requirements During Pregnancy

A

RDA for iron increases
* 27 mg per day

83
Q

Calcium Requirements During Pregnancy

A

Calcium needs increase as much as 30 mg/day during 3rd
trimester

84
Q

Zinc Requirements During Pregnancy

A

Zinc requirements increase by more than 30% during
pregnancy
* Needed for DNA and RNA syntheses

85
Q

Inadequate zinc intake during pregnancy can lead to:

A

birth defects
* poor cognitive development after birth
* premature delivery
* prolonged labor

86
Q

Prenatal Vitamin and Mineral Supplements

A

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

87
Q

Hydration during pregnancy

A

increase fluid by 300 mL above non-pregnancy intake

88
Q

Pica

A

Compulsive eating of nonfood substances, such as clay, chalk or dirt

89
Q

Pica can lead to

A

iron deficiency in mother
-smaller head circumference in the infant
-inadequate weight gain
-Other complications: intestinal blockages, diarrhea, vomiting, infections

90
Q

Edema

A

Fluid retention that results in swelling of hands, feet, and ankles

91
Q

Eclampsia

A

manifestation of pre-eclampsia
-Convulsions or seizures

92
Q

Gestational diabetes

A

Rise in blood glucose diagnosed during pregnancy
-Usually controlled via diet and lifestyle

93
Q

Caffeine during pregnancy

A

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
Q

Fetal alcohol syndrome (FAS)

A

Condition in infant caused by maternal alcohol consumption
-Characterized by growth retardation, facial abnormalities, and central
nervous system (CNS) dysfunction

95
Q

Smoking is associated with increased risks for:

A

Miscarriages
* Preterm delivery
* Smaller birth weigh

96
Q

Listeria is found in:

A

Uncooked meat and vegetables
-Unpasteurized milk
-Ready to eat foods

97
Q

Toxoplasma

A

Parasite found in undercooked meat
-Cat litter

98
Q

Benefits of breastfeeding for mother

A

Lose weight faster
-Built stronger bond with baby
-Decreased risk of breast/ovarian cancer
-Saves $$

99
Q

Benefits of breastfeeding for new born

A

Increased allergy tolerance

100
Q

Colostrum

A

First milk produced after birth
Is thinner and yellowish in color
-High in protein
-Contains antibodies that serve as laxative

101
Q

Recommendations for feeding infant

A

Exclusively breast feed for 6 months
Continued supplemental feeding up to a year
After 6 months, can be introduced to soft solid foods

102
Q

Nutritional needs of the breast feeding mother

A

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
Q

Growth of infant

A

Double in birth weight by 4 to 6 months
-Triple birth weight by 12 months

104
Q

Infants are at risk of dehydration. Why?

A

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
Q

Nutrients that can be problematic for infants:

A

-Iron, Zinc, Vit A, Vit B6

106
Q

Iron and zinc begin to decline in breast milk after

A

3 months

Iron and Zinc stores used up after 6 months

107
Q
A

Nutrition 202 Exam 4 (1 decks)

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