EXAM 4 Flashcards
(107 cards)
1
Q
Prior to 1990, supplements consisted of…
A
Vitamins, minerals, and other essential nutrients
2
Q
In 1990 ___ and ___ were added to the definition of supplements
A
Herbs and Botanicals
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
4
Q
FDA
A
Regulates dietary supplements different that conventional food and drug
5
Q
Monitoring accuracy of advertising and labeling of supplements is responsibility of:
A
The federal trade commission
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`
7
Q
Supplements use most prevalent in:
A
-Women
-Adults 60 and older
-Caucasians
-Those with higher education level
-Athletes
-College students
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
9
Q
Dietary supplements that may have beneficial effects:
A
-Omega 3 fatty acids and fish oil
-Glucosamine Chondroitin
-Protein and amino acid supplements
10
Q
Supplements for performance:
A
Creatine and Caffeine
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
12
Q
Exercise assists with weight management by:
A
Regulating hunger
Muscle mass maintenance requires more calories than fat
13
Q
Components of fitness:
A
-Cardiovascular endurance
-Muscle strength
-muscular endurance
-flexibility
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
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
16
Q
Stretching
A
prevent: soreness, injury
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
18
Q
At any given time, your cells always have roughly _____ times the amount of oxygen that they need
A
4
19
Q
ATP Creatine phosphate (ATP-CP) system
A
-Uses ATP stored in muscle
-Used during first 10 seconds of exercise
20
Q
-Anaerobic
A
Used during the first 10 seconds of exercise
21
Q
Glycolysis: Anaerobic Metabolism
A
-Used during first 2-3 minutes of activity
22
Q
-Used during first 2-3 minutes of activity***
A
The Cori Cycle
23
Q
Aerobic Metabolism
A
-Two minutes to several hours
- Carbohydrate, fat, and amino acids are continuously oxidized to provide atp
24
Q
During rest, body delivers most ATP from oxidation of:
A
fatty acids and glucose
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
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As exercise begins, primary fuel sources is carbs from:
Muscle Glycogen
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-At 60-90 minutes, low glycogen stores result in:
Hitting the wall
Feel tired/weak
Performance drops
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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
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Low to moderate intensity cardiorespiratory activity
> hr. In duration
4-5 g of carbs per kg body weight
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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
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______ is used as primary fuel source at rest during low intensity aerobic activities
fat
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AMDR for athletes
20-35% of total calories
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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
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Protein and amino acids are NOT used for energy production, except during:
Starvation
Limited carb supplies
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Protein provides _______ of energy needs
5-10%
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Protein Requirement
AMDR: 15-20% of total calories
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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
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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
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Monitoring hydration status
Consume 1 L of water per 1-2 pounds of weight loss.
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What is disordered eating?
Range of eating disorders and behaviors that span from less severe behaviors to medically diagnosable diseases
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Criteria to diagnose an eating disorder is found in:
Diagnostic and statistical Manual, Fifth edition (DSM-V)
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Eating disorders defined in DSM-V
-anorexia nervosa
-bulimia nervosa
-binge eating disorder
-other specified feeding or eating disorders
-unspecified feeding or eating disorders
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Anorexia nervosa
Refusal to maintain body weight at or above a minimally normal weight for age and height
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Characteristics of Anorexia
intense fear of gaining weight or becoming fat, they are generally underweight
-Poor body image -Amenorrhea may occur
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Sub types of anorexia:
Restricting type
-Binging-eating/purging type
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Bulimia Nervosa
Diagnostic criteria may include
Eating large amounts of of food in short periods of time
-Binging
-Feeling of loss of control
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Compensatory behaviors of Bulimia
-Purging
-Laxative use
-Dieting
-Excessive exercise
Individual is generally of normal weight
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Subtypes of Bulimia
Purging Bulimia
-By means of laxatives, diuretics, or vomiting
Nonpurging Bulimia
-Excessive exercise or dieting
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Binge Eating Disorder
Relatively new eating disorder category
Characterized by:
Recurrent episodes of binge eating
Lack of compensatory behaviors to control weight
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Characteristics of Binge Eating Disorder
Prevalence in general population
-1-2%
-Often goes unreported
-May be higher amongst obese individuals
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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
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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
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Examples of other specified feeding or eating disorders
Purging disorder: Recurrent purging to influence weight or shape in the absence of binging
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Night eating syndrome:
Recurrent episodes of night eating
Eating after waking from sleep or excessive food intake after evening meal
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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
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Orthorexia
Fixation on righteous eating
Unhealthy obsession with eating only foods considered “Pure” or high in quality
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Eating disorders affect all ages and ethnicities
Disordered eating behaviors often become most obvious during adolescence
May begin as early as age 7
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Older adults affected as well
-Women >40 years of age may develop eating disorders in response to a traumatic experience
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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
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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
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-Muscle dysmorphia
-AKA Bigorexia
-Type BDD in which individuals focus on their muscularity and believe they are never muscular enough
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Three main aspects of female athlete triad
Amenorrhea
Osteoporosis
Disordered Eating
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Medical complications of Anorexia Nervosa
-Heart Failure
-Kidney Failure
-Multiple Organ Failure
-Illness such as pneumonia
5-20% of anorexia nervosa patients die
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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
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Complications of Muscle Dysmorphia
-Increased training intensity
-Steroid use: Anabolic-Androgenic steroids (AAS)
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-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
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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
72
Full term pregnancy lasts for:
38-42 weeks
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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
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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
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Protein needs during pregnancy:
increase by ~25 g per day
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Carbohydrate needs during pregnancy
consume >= 175 g per day
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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
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Zinc Requirements During Pregnancy
Zinc requirements increase by more than 30% during
pregnancy
* Needed for DNA and RNA syntheses
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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
87
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
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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
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Gestational diabetes
Rise in blood glucose diagnosed during pregnancy
-Usually controlled via diet and lifestyle
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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
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Fetal alcohol syndrome (FAS)
Condition in infant caused by maternal alcohol consumption
-Characterized by growth retardation, facial abnormalities, and central
nervous system (CNS) dysfunction
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Smoking is associated with increased risks for:
Miscarriages
* Preterm delivery
* Smaller birth weigh
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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 $$
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Benefits of breastfeeding for new born
Increased allergy tolerance
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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
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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
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Growth of infant
Double in birth weight by 4 to 6 months
-Triple birth weight by 12 months
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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
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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
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