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Final Flashcards

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1
Q

What are 3 weight loss strategies? (Behaviours and attitudes)

A 
1) cognitive skills
     — problem solving
     — replacing negative thoughts
2) personal attitude 
     — understand personal relationship with food
     — sound emotional health
3) social support
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2
Q

What does reaching a plateau mean in terms of weight loss

A

It is the body readjusting to new weight, it is not failure

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3
Q

To keep the weight off, what must an overweight/obese individual do

A

Eat less and move more than someone else at that weight

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4
Q

True or false: it takes more effort to prevent weight regain than to prevent weight gain

A

TRUE

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5
Q

Capacity to make large scale changes to promote healthy behaviours is largely dependant on _______?

A

Political will

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6
Q

What three environments are more controversial national policies, give examples of each

A

— physical environment, e.g. protection of natural resources, and agricultural policies
— economic environment, e.g. social inequities and distribution of income
— consumer environment, e.g. protect consumers, and advertising restrictions

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7
Q

In terms of fat cell development, which is larger? Energy in or energy out

A

Energy in is greater than energy out

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8
Q

Where is energy stored in terms of fat cell development

A

In fat cells of adipose tissue

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9
Q

How is body fat reflected?

A

In the number of size and fat cells.

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10
Q

What happens when enlargement of the fat cells becomes to much for adipose tissue

A

Fat may accumulate in other areas of the body (e.g. visceral compartment)

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11
Q

What does an accumulation of the visceral compartment lead to

A

Metabolic disturbances such as insulin resistance and inflammation

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12
Q

What happens when energy out is greater than energy in in terms of fat cell development

A

— Fat cell size decreases; no change in number of fat cells

— ectopic fat likely decreased initially

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13
Q

During fat cell metabolism, what activity does LPL do?

A

— weight loss increases activity
— higher in obese people
— gender dependent

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14
Q

What is the relationship of fat oxidation and obese individuals

A

Fat oxidation is lower in obese individuals

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15
Q

Describe the set-point theory

A
  • body likes to maintain homeostasis
  • during weight gain, the body increases metabolism to burn excess calories
  • during weight less, the body will store more fuel to prevent fat stores from decreasing
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16
Q

_______ may determine predisposition to obesity

A

Genetics

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17
Q

What can minimize the genetic influence on body weight

A

Physical activity

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18
Q

What is the obesity gene in adipose tissue

A

Leptin

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19
Q

What does leptin do

A

HORMONE

  • maintains homeostasis
  • suppresses appetite
  • increases energy expenditure
  • when obese people lose weight, their leptin levels drop, and they feel more hungry
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20
Q

What is leptin resistance

A
  • levels increase with BMI
  • fails to suppress appetite or enhance energy expenditure
  • excessive fructose consumption introduces leptin resistance and accelerate fat storage
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21
Q

What is ghrelin

A
  • a protein synthesized in the stomach
  • acts as a hormone
  • stimulates appetite
  • increases after weight loss
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22
Q

What affect does lack of sleep have on ghrelin and leptin

A

Lack of sleep increases ghrelin and decreases leptin

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23
Q

What is peptide YY

A
  • protein produced in the GI tract after a meal
  • decreases appetite
  • obese people have lower levels when fasting and have less released after a meal than non-obese
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24
Q

Describe physical inactivity

A

Requires little energy beyond RMR

Watching tv influences food choices and snacking

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25
Q

What are the physical activity recomendations to prevent weight gain, and for health canada

A

To prevent weight gain - 60 minutes per DAY

For health canada - 150 minutes per WEEK

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26
Q

What is food?

A
  • essential for life
  • symbol of culture
  • ritual object
  • product to be purchased
  • can cause pleasure
  • cause guilt and shame
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27
Q

What are some of the physiological influences of food

A

Sight, smell, sound, texture

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28
Q

What prompts us to eat

A

Hunger

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29
Q

What sends signals to eat or to feel full?

A

The hypothalamus

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30
Q

Humans are born with unlearned preferences for _____ taste and rejecting ____ and _____

A

Sweet, sour, bitter

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31
Q

What is anorexia of aging

A

Reduced smell and taste of food

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32
Q

Explain what is meant by “food preference and acceptance is a learned behaviour”

A
  • finish your plate, meat and potatoes
  • dessert with dinner
  • positive and negative associations
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33
Q

Name two ways of social conditioning in terms of food

A

Food role models and peers
Food as a reward or punishment
- you can have dessert if you eat your broccoli

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34
Q

What are some non-nutritional elements of perceptions of healthy eating

A

Freshness
Organic
Unprocessed
Home-made

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35
Q

What is considered “environment”

A

All circumstances that we encourager daily

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36
Q

What are some social and cultural cues that may lead to weight gain

A 
Birthday parties
Holidays
Sleepovers
Movie theatres
Baseball games
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37
Q

What is the most important barrier to healthy eating

A

Poverty

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38
Q

What is the poverty obesity paradox

A
  • food insecurity leads to both under or over nutrition.

- because of this it is possible to be undernourished and obese

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39
Q

What is organized tricking

A
  • food marketing

- advertising

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40
Q

What is the key to weight loss success

A

Motivation

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41
Q

When is weight loss recommended for overweight or obese individuals

A
  • when a life threatening disease is present

- two or more risk factors for disease exist

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42
Q

Willpower is a _______ _________

A

Fixed commodity

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43
Q

What are some of the social consequences of obesity

A
  • discrimination
  • judgement
  • laziness
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44
Q

What is the psychological problem circle for overweight individuals

A

I am fat and unhappy
I want to be happy
If i lose weight i will be happy
I try too hard to reach an unrealistic goal
I lose a little weight but then regain it

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45
Q

What are 3 aggressive treatment of obesity

A
  • Drugs
  • gastric bypass
    - attaching jejunum to the stomach, by passing most of the stomach. Malabsorption and low failure rate. 30-60ml
  • gastric sleeve
    - portion of stomach, top to bottom is removed. 100-150ml. Performed laparoscopically
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46
Q

What are the three things to do if you want to lose weight and keep it off

A
  1. Food record
  2. Walk 150 minutes every week
  3. Self weigh periodically
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47
Q

What are the guidelines for reasonable goals for weight loss

A
  • small changes
  • modest weight loss (5-10%) per 6 months
  • incorporation of healthy eating ad physical activity into daily living
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48
Q

What are some weight loss strategies for eating plans

A
  • realistic energy intake
  • emphasize nutritional adequacy
  • eat small portions
  • water
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49
Q

What percent of the body is water

A

60%

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50
Q

In lean tissue, what fraction of weight is water

A

3/4

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51
Q

In fat tissue what fraction of weight is water

A

<1/4

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52
Q

What groups have the lowest proportion of water

A

Females, obese, elderly

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53
Q

What are the functions of water

A
  • carries nutrients and waste products
  • lubricant
  • solvent
  • hypothalamus
  • structure
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54
Q

Water intake is controlled by _____

A

Hypothalamus

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55
Q

What are the symptoms of dehydration and water intoxication

A

Dehydration: thirst, weakness, exhaustion, delirium

Water intoxication: confusion, convulsions, death, hyonatremia

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56
Q

Name the sources of water from highest to lowest

A

Liquids
Foods
Metabolic water

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57
Q

Name the losses of water from highest to lowest

A

Kidneys
Skin
Lungs
GI tract

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58
Q

What fraction of water is inside and outside cells

A

Inside cells: 2/3

Outside cells: 1/3

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59
Q

What are the electrolytes inside the cell

A

Potassium phosphorus

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60
Q

What electrolytes are outside the cell

A

Na cl

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61
Q

What regulates fluid movement

A

Proteins

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62
Q

How to proteins regulate fluid movement

A

Attract water

Transport proteins: sodium potassium

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63
Q

Where does regulation of fluid and electrolyte balance occur

A
  • GI tract

- kidneys

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64
Q

What are some causes of electrolyte imbalances

A
  • prolonged vomiting or diarrhea
  • heavy sweating
  • burns/wounds
  • medications
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65
Q

Fluids and electrolytes help maintain ____

A

PH

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66
Q

What is pH buffered by

A

Blood
Kidneys
Lungs

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67
Q

What are the roles of sodium in the body

A
  • fluid balance
  • acid-base balance
  • nerve transmission
  • muscle contraction
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68
Q

What are two food additives used to prolong shelf life

A

Salt and sugar

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69
Q

What can sodium cause if UL is crossed

A

High blood pressure

Hypertension

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70
Q

What diet is recommended for sodium control

A

DASH

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71
Q

What symptoms are due to sodium deficiency

A

Vomiting, heavy sweating, diarrhea, hyponatremia

- rare

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72
Q

Chloride is involved in ____________

A

Fluid and electrolyte balance

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73
Q

What is chloride associated with

A

Sodium outside the cell and potassium inside the cells

— moves passively through membrane channels

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74
Q

What is potassium

A

A cation found inside cells

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75
Q

What are the roles of potassium in the body

A
  • fluid and electrolyte balance
  • nerve transmission and muscle contraction
    • steady heartbeat
    • sodium and potassium trade places
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76
Q

What is the UL for potassium

A

There is no UL

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77
Q

What is the 2nd most abundant mineral in the body

A

Phosphorus

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78
Q

Where is the majority of phosphorus in the body

A

85% in the bones

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79
Q

What are the roles of phosphorus

A
  • part of DNA or RNA
  • lipid bilayer and lipoproteins
  • ATP
  • regulates enzymes
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80
Q

What are heat cramps

A

Subtle twitches to painful spasms
Excessive loss of water and sodium
Strenuous activity in hot environments

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81
Q

What is heat exhaustion

A

Result of exertional activities in a hot environment

Increased body heat, less water

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82
Q

What are the symptoms of heat illnesses

A 
Headache
Nausea 
Vertigo
Weakness
Rapid breathing 
Thirst 
Loss of consciousness
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83
Q

What is heat stroke

A
  • serious
  • sweating stops
  • body temp increases
  • hyperventilation, confusion, death
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84
Q

What is the term for water intoxication

A

Hyper hydration

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85
Q

Why is thirst a poor indication of hydration status

A
  • some people don’t feel thirsty

- some people forget

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86
Q

What is the role of an antioxidant

A

To protect cells from oxidative damage

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87
Q

Vitamins eliminate what

A

Free radicals

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88
Q

Minerals act as ______ for enzymes

A

Cofactors

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89
Q

Antioxidants ______ free radicals

A

Neutralize free radicals

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90
Q

Where are Epithelial cells found inside and outside of the body

A
  • outside (skin)

- inside (mucous membranes)

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91
Q

What is the job of vitamin A in the body

A
  • promotes skin differentiation of epithelial and goblet cells
  • protects skin from sun damage and integrity of mucous membranes
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92
Q

What is the job of vitamin A in preproduction and growth

A
  • sperm development in men
  • fetal development in women
  • bone remodelling
  • failure of growth in children
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93
Q

Describe vitamin A deficiency

A
  • Can take 1-2 years
  • night blindness
    • lack of rhodopsin
    • inability to recover from changes in light
  • xerophthalmia (total blindness)
    • drying and softening of cornea
  • keratinization
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94
Q

What are the consequences of vitamin A toxicity

A

Birth defects

Bone defects

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95
Q

What happens during vitamin A toxicity

A

Binding proteins become swamped

Free vitamin A causes damage

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96
Q

What foods are high in vitamin A

A 
Broccoli 
Carrots
Tomatoes
Milk
Soy
Egg
Beef liver
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97
Q

What vitamin is the primary defender against free radicals

A

Vitamin E

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98
Q

What is the job of vitamin E in terms of antioxidants

A

Prevents free radicals from producing more free radicals

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99
Q

Which vitamin lowers the risk of CVD

A

Vitamin E: it oxidizes LDL

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100
Q

What happens in vitamin E deficiency

A

Fat malabsorption
Red blood cells break open
- erythrocyte hemolysis in premies

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101
Q

What is the primary source of vitamin E

A

Vegetable oils

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102
Q

What is the role of vitamin c as an antioxidant in the body

A

Gives up electron to stop free radical damage

Enhances iron absorption

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103
Q

When stressed, where is vitamin c secreted from

A

Adrenal glands

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104
Q

Excess vitamin C is secreted by the ___

A

Kidneys

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105
Q

Who needs more vitamin C

A

Smokers

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106
Q

What is the name of a vitamin C deficiency disease

A

Scurvy

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107
Q

What symptoms arise due to vitamin C deficiency

A

Inadequate collagen, wound healing ceases, teeth become loose, skin becomes dry, rough and scaly

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108
Q

What symptoms arise from vitamin C toxicity

A

GI disease, diarrhea, iron overload

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109
Q

What foods are high in vitamin C

A 
Broccoli
Tomato
Blueberries
Kiwi
Citrus
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110
Q

Which vitamin is associated with heart disease and cancer?

A

Selenium

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111
Q

Which element is selenium similar to

A

Sulphur

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112
Q

Which vitamins work synergistically

A

Vitamin E and selenium
Vitamin E and A
Vitamin E and C

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113
Q

What are two lines of defence against free radicals

A

Antioxidant enzyme defence system

Antioxidant nutrients, including photochemicals

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114
Q

What disease is inversely related to vegetable intake

A

Cancer

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115
Q

Oxidation of LDL leads to

A

Atherosclerosis

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116
Q

The major role of vitamin A is

A

Vision

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117
Q

What are bones composed of

A

65% mineral crystals

35% organic substances

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118
Q

What are the two types of bone tissue and how much of each is the bone made up of

A

Cortical: dense, outer walls 80%
Trabecular: lacy, spongy 20%

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119
Q

What are the functions of bone health, structurally and metabolically

A
  • physical support
  • protection
  • muscles attached to bones
  • storage reservoir for minerals
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120
Q

What years does bone growth occur

A

Conception to 14 years for girls, 17 years for boys

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121
Q

As we age, what is greater, osteoclasts or osteoblasts

A

Osteoclasts > osteoblasts

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122
Q

What age is peak bone mass

A

From 14-30

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123
Q

Bone loss occurs from the ages?

A

30+

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124
Q

What is resorption

A

Surface of the bones are broken down

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125
Q

What are osteoclasts

A

Cells that erode the surface of bones

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126
Q

What are osteoblasts

A

From new bones

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127
Q

What is the most abundant mineral in the body

A

Calcium

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128
Q

Where is calcium found in the body

A

99% in bones, 1% in fluids

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129
Q

What is DEXA

A

Dual energy x ray absorptiometry

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130
Q

What happens when a high calcium level is achieved

A
  • thyroid gland releases calcitonin
  • calcitonin functions to
    • prevent calcium reabsorption from kidneys.
    • limit calcium absorption from intestines
    • inhibit osteoclasts from breaking down bone
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131
Q

What happens to the body when low calcium level

A
  • Parathyroid hormone is released
  • PTH stimulates activation if vitamin D
  • PTH and vitamin D cause
    - kidneys to retain more calcium
    - osteoclasts to break down bone and release calcium
    - stimulation of calcium absorption from intestines
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132
Q

What is bioavailability

A

The degree to which a nutrient is absorbed and used

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133
Q

What percentages of calcium absorption are at each stage in life

A

Adults: 30%
Pregnancy: 50%
Children: 50-60%

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134
Q

What are some factors that enhance calcium absorption

A

Stomach acid and vitamin D

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135
Q

What are some factors that inhibit vitamin c absorption

A 
Lack of enhancers
High phosphorus
Phytates
Oxalates
Fibre
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136
Q

Calcium deficiency leads to?

A

Low bone mineral density (BMD)
- peak BMD is at 20 years
Osteoporosis
- 1/4 women and 1/8 men over 50 years

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137
Q

True or false: blood calcium level directly reflects calcium status

A

FALSE: blood calcium level does not reflect calcium status

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138
Q

What foods are high in calcium

A

Milk
Cheese
Kefir
Tofu

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139
Q

True or false: green veggies and cauliflower absorb MORE calcium than milk and tofu

A

TRUE

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140
Q

What happens if you consume too much calcium

A
  • excreted from the body

- supplementation can lead to mineral imbalances

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141
Q

What is hypercalemia

A

High blood calcium caused by cancer and overproduction of PTH

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142
Q

What is PTH

A

Parathyroid hormone

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143
Q

What is hypocalcemia

A

Low blood calcium, can be caused by kinder disease or overproduction of parathyroid hormone (PTH)

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144
Q

Which sex consumes less calcium daily

A

Females

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145
Q

Where is excess vitamin D stored

A

The liver and fat tissue

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146
Q

Is vitamin D fat soluble?

A

Yes

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147
Q

How is vitamin D synthesized

A

UV light from the sun

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148
Q

Why is vitamin D a hormone?

A

Is is synthesized in one location and acts in another location

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149
Q

What happens when blood calcium rises

A
  • calcitonin inhibits the activation of vitamin D
  • calcitonin prevents calcium reabsorption in the kidneys
  • calcitonin limits the calcium absorption in the intestines
  • calcitonin inhibits osteoclasts cells from breaking down bone preventing the release of calcium
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150
Q

What happens when blood calcium falls

A
  • PTH stimulates the activation of vitamin D
  • vitamin D and PTH stimulate calcium reabsorption in the kidneys
  • vitamin D enhances calcium absorption in the intestines
  • vitamin D and PTH stimulate osteoclasts cells to break down bone releasing calcium into the blood
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151
Q

Describe what happens when vitamin D is absorbed into the body

A

Skin: 7-dehydrocholesterol + UV light from the sun

Heat from the body: previtamin D —-> vitamin D3 (calciol)

In the liver: calcidiol
In the kidneys: calcitriol

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152
Q

what is the sun exposure recomendation

A

5-10 minutes 3x/week

- skin cancer risk increases

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153
Q

Who is usually insuffient with vitamin D

A
  • dark skin
  • breastfeeding
  • fat malabsorption
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154
Q

What months can Canadians NOT rely on sun exposure for vitamin D

A

October - April

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155
Q

Low calcium binding protein = ?

A

Calcium deficiency

156
Q

What is Rickets

A

Growth retardation
Bowed legs
Beaded ribs

157
Q

Vitamin D toxicity results in what?

A

Hypercalcemia

158
Q

What are the functions of phosphorus

A
  • mineral composition of bone
  • proper fluid balance
  • component of ATP, DNA, and membranes
159
Q

Phosphorus combined with calcium is what and what is it used for

A

Hydroxyapatite: to strengthen bones

160
Q

Where is phosphorus found in food

A

Mostly proteins

161
Q

How much of our bodies’ magnesium is found in bones

A

50-60%

162
Q

What does magnesium do

A
  • reservoir for blood
  • energy metabolism
  • immune system
  • blood clotting
  • muscle contraction
163
Q

The higher the hard water the ______

A

Lower rates of heart disease

164
Q

What happens with a magnesium deficiency

A

Vessel wall constriction

165
Q

What foods are high in magnesium

A

Broccoli
Tomato
Tofu
Spinach

166
Q

What is hypomagnesemia

A

Low magnesium: can result in low blood calcium and osteoporosis

167
Q

Where is most of the body’s fluoride stored?

A

In the teeth

168
Q

Why do we put fluoride in the water

A
  • replaces OH to make fluroapatite

- bones are stronger and teeth more resistant to decay

169
Q

What is the AI range for fluoride

A

1-4mg/day

170
Q

What is fluorosis

A

Consumption of too much fluoride leading to staining and pitting of teeth

171
Q

What is the job of vitamin K

A

Blood clotting
Metabolizes osteocalcin
Binding calcium to bone
Anti-coagulation: prothrombin synthesis

172
Q

Where is vitamin K stored

A

Stored in the liver

173
Q

What are some sources of vitamin K

A

GI bacteria
Green veggies
Veggie oils

174
Q

Explain what osteoporosis is

A
  • apparent in later years
  • unaware of bone loss until a fracture occurs
  • hip fracture is most common
  • lower trend in canada
175
Q

What are some non modifiable risk factors for women for osteoporosis

A

Old age
Small frame
Maternal history
Estrogen deficiency

176
Q

What are some modifiable risk factors for osteoporosis

A

Sedentary lifestyle
Diet intakes with calcium and vitamin D
Smoking and drinking
Low BMI

177
Q

What is the second strongest predictor of bone loss

A

Gender and hormones

178
Q

Risk for bone loss is higher in which gender, and why

A

Women:
Lower bone mineral density
Loss of estrogen
Amenorrhea or low body weight

179
Q

Calcium intake increases ________ ________

A

Calcium excretion

180
Q

Is vitamin K fat soluble?

A

Yes

181
Q

What is vitamin K used for

A

Bone health

Coenzyme for synthesis fo proteins involved in blood clotting

182
Q

What are the roles of iron in the body

A

Oxidation-reduction reactions
Electron carriers in the ETC
Part of hemoglobin and myoglobin

183
Q

What are the two types of iron in the body

A

Ferrous and ferric (++ and +++ respectively)

184
Q

What are two enhancers of iron

A

Meat factor protein (MFP)

Vitamin C

185
Q

Where are 4 inhibitors that affect iron absorption

A
  • phytates
  • veg proteins
  • calcium
  • polyphenols
186
Q

What is the transport protein for iron

A

Transferrin

187
Q

Where is excess iron bound to?

A

To ferritin in the liver

188
Q

_______ stores iron at high levels

A

Hemosiderin

189
Q

What does hemosiderin do

A

Stores iron at high levels
Releases iron slowly
Protects body against free-iron damage

190
Q

How long does the average blood cell live for

A

4 months

191
Q

Describe iron transport

A
  • spleen and liver remove red blood cells, take them apart, and prepare the degradation products for excretion and recycling
  • iron is salvaged, transferred to transferrin, and travels back to the bone marrow to be reused for red blood cell synthesis
192
Q

Where do losses of iron occur

A

Though the GI tract

Through blood loss

193
Q

What is iron balance in the blood regulated by

A

Hepcidin: a peptide hormone produced by liver

194
Q

What is the most coming nutrient deficiency worldwide

A

Iron

195
Q

What are the most vulnerable stages of life for iron deficiency

A

Growing years

Child bearing years/pregnancy

196
Q

What are the three stages of iron deficiency

A

1) stores decline and causes low ferritin
2) transport of iron is affected. High transferrin with low serum iron = deficiency
3) body is unable to make hemoglobin

197
Q

What is microcytic anemia

A

Iron-deficiency anemia

  • small RBCs do not carry enough hemoglobin, and O2
  • over time, these replace healthy cells
  • fatigue, pale skin, impaired work, depressed immune function, impaired memory
198
Q

What is macrovytic anemia

A

Pernicious anemia

  • most common cause is lack of intrinsic factor or guidelines in gastric acid production
  • pale skin, reduced energy, fatigue, neurological symptoms
199
Q

What is hemochromatosis

A

Iron toxicity

  • common genetic condition
  • unneeded iron is absorbed
  • apathy, lethargy, fatigue
  • leads to tissue damage and infections
200
Q

What is a vitamin that enhances iron

A

Vitamin C

201
Q

What is iron contamination from

A

Iron cookware

202
Q

What cells is zinc found in

A

All cells

203
Q

What is the role of zinc

A 
Metalloenzymes
Protects cell membranes from damage
Immune function
Blood clotting
Wound healing sperm production
204
Q

High zinc status = ______

A

Less absorption

205
Q

How is zinc metabolized

A
  • enters the intestinal cell
  • stored as metallothionein OR transported to the pancreas
  • enteropancreatic circulation of zinc
206
Q

What are the symptoms of zinc deficiency

A

Poor physical growth
Poor cognitive growth
Impaired immunity
Poor wound healing

207
Q

How are copper and iron related

A

Involved in enzyme that converts ferrous to ferric allowing iron to bind to transferrin

208
Q

What are two deficiencies of copper

A

Menkes

Wilsons

209
Q

What are sources of copper

A 
Legumes
Whole grains
Nuts
Shellfish
Hard water
210
Q

Nickel is a _____ for _____

A

Cofactor for enzymes

211
Q

What are two trace minerals in bone health

A

Silicon and vanadium

212
Q

_______ as part of vitamin B12

A

Cobalt

213
Q

_______ in bone health, brain activity, and immunity

A

Boron

214
Q

What are some contaminant minerals

A

Heavy metals

215
Q

Define physical activity

A

State of being that is created by the interaction between nutrition and physical activity

216
Q

What are 4 kinds of physical fitness

A
  • cardio
  • musculoskeletal
  • flexibility
  • body composition
217
Q

What does sedentary mean

A

Opposite of physical activity

218
Q

What is physical activity

A

Any muscle movement that increases energy expenditure

219
Q

What is leisure time physical activity

A

Any activity unreleased to a person’s occupation

220
Q

Describe the levels of physical activity

A

Light: able to sing
Moderate: able to talk
Vigorous: conversation is broken

221
Q

What are the CSEP guidelines for physical fitness

A 
Cardio: 150 min/week
                Moderate/vigorous 
                In bouts of 10 minutes
Resistance: 2 days per week
                        8-12 reps
222
Q

How is conditioning achieved

A

Training

223
Q

What is the overload principle

A

Frequency
Intensity
Time of active

224
Q

Describe a sound fitness program

A
  • stretching and calisthenics
  • helps prevent injuries
  • may reduce muscle soreness
  • 5-10 minutes
225
Q

What is hypertrophy

A

Worked muscles (increase in size and strength)

226
Q

What is atrophy

A

Unused atrophy (decrease in size and strength)

227
Q

______ is the best strategy

A

Variety

228
Q

What does cardiorespiratory endurance enhance?

A

Oxygen delivery and waste removal (VO2 max)

The health of the heart and circulatory system

229
Q

Cardioresiratory conditioning involves:

A

1) increase cardiac output
2) increase blood volume per heartbeat
3) lower resting pulse
4) higher breathing efficiency
5) improved circulation
6) lower blood pressure

230
Q

What is ATP

A
  • present in small amounts in muscle
  • instant energy (1-3 second)
  • splits anaerobically
231
Q

What is creative phosphate

A
  • high energy phosphate

- splits anaerobically

232
Q

How many glucose molecules does aerobic metabolism produce

A

36-38 molecules of ATP

233
Q

What is the product of anaerobic metabolism

A

Lactic acid

234
Q

_________ can be metabolized to generate ATP

A

Triglycerides

235
Q

When can triglycerides be metabolized to generate ATP

A
  • aerobic
  • low intensity exercise
  • long duration
  • very abundant
  • provides 2 times more energy per gram as carbs
236
Q

When are carbs used to generate ATP

A

High intensity

Glucose

237
Q

Glycogen is found where? And where is it released

A

Liver —->glucose into the bloodstream

238
Q

________ amount of glycogen available

A

Limited

239
Q

Availability of glycogen is dependant on?

A
  • stores
  • duration
  • intensity
240
Q

Briefly describe the cori cycle

A

Pyruvate (limited O2)
——> lactate (muscles) ——>
Glucose (liver)

241
Q

How long does it take to deplete glucose during strenuous activity

A

2+ hours

242
Q

What is the result of depletion of glucose

A

Nervous system function halt

243
Q

How can you avoid glucose exhaustion:

A

1) eat high CHO
2) ingest glucose during activity
3) eat CHO after activity
4) train muscles

244
Q

What is carb loading

A
  • altering exercise duration and carb intake to maximize amount of muscle glycogen
  • good for marathoners
  • causes GI stress
  • start 6 days before event
245
Q

When are fat stores important in terms of exercise

A

Long, less intense exercise

246
Q

True or false: most inactive people and athletes consume more than adequate protein

A

TRUE

247
Q

Which individuals do not consume enough protein

A

Low energy intake
Vegetarians
Young athletes

248
Q

Food sources of protein

A 
Lean meats
Fish
Eggs 
Legumes
Soy
249
Q

What is sports anemia

A

Not an iron deficiency anemia

  • loss of old blood cells
  • expansion of blood volume
  • unaltered O2 carrying capacity
250
Q

What vitamin is a concern for vegans

A

B12

251
Q

Calcium and vitamin D are nutrients of concern because?

A
  • Canadian women not meeting needs
  • increased risk of bone fractures
  • female athlete triad
252
Q

Dehydration reduces ______ _______

A

Muscle performance

253
Q

How does the body cool itself

A

Sweating

254
Q

What are ways to prevent heat stroke

A
  • drink fluids
  • rest in the shade
  • wear light clothing
255
Q

What is hypothermia

A
  • low body temp
  • shivering
  • weakness
  • euphoria
  • disorientation
  • apathy
256
Q

Electrolytes are lost in _______

A

Sweat

257
Q

How are electrolytes replenished

A

A well balanced diet

258
Q

When should you consume sports drinks

A
  • activity > 1 hour
  • intense activity
  • intermittent activity for long periods of time
259
Q

What are two kinds of poor beverage choices

A 
Caffeine
- stimulant
Alcohol
- no energy
- can include fluid loss, inability to regulate body temp, altered perception
260
Q

What diet is best to support fitness

A

No one diet is best

261
Q

What diet would you recommend to support fitness

A
  • during activity weight loss, per 1lb = 500 ml of water needed
  • increase carbs for pregame meal (intensive training)
  • increase protein for pregame meal (weight and endurance)
262
Q

What are ergogenic acids

A

Promises of enhanced athletic performance make these aids popular

  • not supported by research
  • may actually be harmful
263
Q

What is carnitine

A
  • so called “fat burner”
  • spares glycogen
  • facilitates the transfer of fat into the mitochondria
  • ineffective
264
Q

What is chromium picolinate

A
  • involved in CHO and fat metabolism
  • more easily absorbed, builds muscle, burns fat
  • ineffective
265
Q

“Complete” nutrition supplements do not _____ ______

A

Replace meals

266
Q

What is creatine used for

A 
Enhance creating phosphate levels
Train at higher intensities 
Effective in some situations
Safe short term only
Weight gain
267
Q

What is conjugated linoleic acid

A
  • derived from linoleic acid
  • lowers body fat and increases lean body mass
  • effective
268
Q

What are anabolic steroids and when are they used

A
  • derived from testosterone
  • promote male characteristic and lean body mass
  • muscle bulking
  • banned
  • toxic
269
Q

What are 2 hormonal supplements

A
  • DHEA and androstenedione
    • produced by adrenal glands
    • precursor to testosterone
    • burn fat, build muscle, slows aging
    • short and long term issues
  • HGH
    • benefits of steroids without the risks
    • can cause acromegaly
    • difficult to detect
270
Q

Nutrition may affect ______

A

Fertility

271
Q

How can you prepare before pregnancy

A
  • physical active
  • avoid harmful influences
  • healthy body weight
  • balanced diet
272
Q

What are critical periods of development

A

Times of intense development and rapid cell division

- full recovery may not be possible if lack of nutrients

273
Q

______ is the most reliable indication of infant’s health

A

Birthweight

274
Q

What is the necessary weight gain for pregnant women who are normal weight, underweight, and overweight

A

Normal: 25-35
Underweight: 28-40
Overweight: 15-25

275
Q

What are the energy and nutrient needs during pregnancy (energy, CHO, protein, fat)

A 
Energy: 1st tri = 0 kcal
                2nd tri = 340 kcal
                3rd tri = 450 kcal
CHO = no less than 135g
Protein = RDA + 25g
Fat - DHA and EPA
276
Q

When using the EER for pregnant women, what weight do you use and what do you add on

A

Use the initial weight and add the trimester extra

277
Q

What is the term used for non food cravings

A

Pica

278
Q

Often, non food craving are associated with ?

A

Iron deficiency anemia

279
Q

What are some concerns of pregnancy

A

Nausea: any time of day during initial stages due to hormones
Constipation: baby crowding organs
Heartburn: baby crowding organs
Food and non food cravings

280
Q

Malnutrition has what impact

A
  • lower sperm levels

- can lead to amenorrhea

281
Q

What is a factor of more than half of all deaths of children <4years worldwide

A

Malnutrition with LBW

282
Q

What is gestational diabetes

A
  • develops in the second half of pregnancy
  • can lead to complications in labour
  • managed by diet and excerise
283
Q

What does the maternal age lead to

A

Adolescents:

  • needs more nutrients
  • stillbirths, preterm, LBW

Older women:
- preterm birth, LBQ, Down syndrome

284
Q

What are practices incompatible with pregnancy

A

Environmental contaminants: lead, mercury
Foodborne illnesses: 20x more likely to get listeriosis
Vitamin/mineral megadosing
Caffeine: crosses placenta. Have less than 300mg/day
Alcohol: avoid. Fetal alcohol spectrum
Smoking/cannabis

285
Q

Describe weight loss after pregnancy

A
  • losses during deliver: accumulated fluids are lost

- most will not return to pre-pregnancy weight.

286
Q

_______ naturally follows pregnancy

A

Lactation

287
Q

What glands secrete milk

A

Mammary glands

288
Q

What stimulates hormone release

A

Demand for milk

289
Q

Define prolactin

A

Milk production

290
Q

What is the let-down reflex

A

When oxytocin is released with the ejection of milk

291
Q

Breastfeading is a _______ ________

A

Learned behaviour

292
Q

What is the recommendation for breast-feeding

A

Excluding for first 6 months, and for up to two years with supplemental feedings

293
Q

How many extra kcal are needed to produce 750ml of milk

A

500;
6 months and under (+330)
After 6 months (+400)

Rest from fat storage

294
Q

Do nutritional inadequacies affect quantity of quality of milk

A

Quantity

295
Q

True or false Nursing must stop during illness and infectious diseases

A

FALSE

296
Q

True or false: estrogen containing contraceptive can affect volume and protein content of breast milk

A

TRUE

297
Q

Practices incompatible with lactation

A
  • drugs
  • smoking
  • cannabis
  • caffeine
  • medicinal drugs
  • alcohol
298
Q

How many times does birth weight increase by 5 months, and 1 year

A

5 mo: doubles

1 yr: trippers

299
Q

How much more energy does an infant need than an adult

A

2 times the amount

300
Q

What percentages of protein, fat, and carbs does breastfeeding milk have

A

Protein: 6
Fat: 55
Carbs: 39

301
Q

Why do babies get a shot of vitamin K

A

Blood clotting for the ride home

Prevention of hemorrhagic disease

302
Q

What kind of immunological protection does the baby get from breast milk

A
  • sterile
  • colostrum
  • bifidus factors: healthy gut bacteria
  • lactoferrin: helps infant to absorb iron
  • lactadherin: virus protection
303
Q

Why is cows milk not appropriate under 1 year of age

A
  • intestinal bleeding
  • iron deficient
  • higher calcium, lower vitamin C
  • higher protein; stress on kidneys
304
Q

When should you start introducing food allergies

A

6 months

305
Q

What are the most common allergies

A

Peanuts, eggs, milk, soybeans.

306
Q

Why is an open cup used to feed babies

A

Motor skill development

307
Q

After one year, how much cows milk should a child drink per day

A

2-3 cups

308
Q

What are the energy intakes of a 1, 6 and 10 year old

A

800kcal
1600kcal
2000kcal

309
Q

How much CHO, Fat and Protein do children need

A

CHO: within adult range
Fat: 1-3: 30-40%
4-18: 25-35% energy
Protein: needs decline if body weight is considered

310
Q

Disruptive behaviour and lack of motivation in children can be caused by

A

Iron deficiency

311
Q

How to have a successful mealtime at home

A
  • mealtimes should be fun
  • avoid power struggles
  • be a role model
  • encourage healthy snacking
312
Q

When is the highest energy and nutrient needs in a child’s life

A

Adolescence

313
Q

When can spurts begin in adolescence

A

Girls: 9-10
Boys: 10-11

314
Q

When do boys and girls reach full height

A

Girls: 17
Boys: 18-21

315
Q

What are nutrients that affect immunity

A
  • fatty acids
  • protein
  • iron, selenium, zinc
  • vitamin A, B6, C, E, folate
316
Q

______ is a response to infection or injury

A

Inflammation

317
Q

What is acute inflammatio

A

Acute: HELPFUL

  • high blood flow, high white blood cells to site
  • phagocytes engulf microbes
  • oxidative products kill microbes
  • fights off infection and promotes recovery
318
Q

What is chronic inflammation

A

Chronic: HARMFUL

  • sustained inflammation can perpetuate chronic diseases
  • damage to cells lining the blood vessels
  • immune system sends macrophages
  • eventually become cells of plaque
  • blood clots
319
Q

What are the top three leading deaths in canada related to diet

A
  • cancer
  • heart disease
  • strokes
320
Q

What are the symptoms of metabolic disease

A
  • triglycerides > 1.7 mmol/L
  • waist circumference > 102 (men) 89 (women)
  • HDL < 1.03 mmol/L (men) 1.3mmol/L (women)
    Blood pressure> 130/85 mmhg
    Fasting glucose>6.1mmol/L
321
Q

What diets are large risk factors for chronic disease

A

High in added sugars
High in salt
High in saturated fats

322
Q

How would you treat hypertension

A 
Weight reduction
Dash eating plan
Sodium reduction
Physical activity 
Moderate alcohol
323
Q

What are some recommendations for type 2 diabetes

A
  • consistent CHO through the day
  • 1/2 CHO as whole grains
  • avoid sugar
  • limit saturated fats
324
Q

Fried foods have ______ associated with them causing cancers

A

Acrylamide

325
Q

What is a cancer promoter and what is a canacer antipromoter

A

Promoter: animal fats vs vegetable fats
Anti: fruits and veggies, garlic, omegas

326
Q

What is a recommendation for a person with chronic pain

A

Live a healthy lifestyle

327
Q

_____ and _____ are closely linked and often occur simultaneously in an individual

A

CVD and diabetes

328
Q

_____ _____ is the most powerful predictor of mobility in later years

A

Physical activity

329
Q

Restriction to _____ of usual food intake while preventing malnutrition leads to _______ ( _______________)

A

70%
Longer life
30 years = 3 years

330
Q

A moderate restriction of _______ will produce similar results of longer life as 70%

A

10-20%

331
Q

In the aging population, what BMI is more helpful

A

< or = 27

Low body weight may signal malnutrition, immunity issues

332
Q

What is sarcopenia

A

Loss of muscle mass

333
Q

What is infla-aging

A

Chronic inflammation in the aging population

334
Q

What is dysphasia

A

Unable to chew food properly

335
Q

What are some of the changes in the GI tract with the aging population

A
  • intestinal wall loses strength and elasticity
  • alternations in GI secretions
  • slows motility —-> constipation
336
Q

What sensory losses and other physical problems do aging population have

A
  • vision
  • mobility
  • taste
  • smell
337
Q

What is a major psychological change with the aging population

A

Depression

338
Q

Why is dehydration of concern for older adults

A
  • thirst response appears diminished

- forgetfulness

339
Q

Energy needs _____ about _____ per decade

A

5% per decade

340
Q

Nutrition screening in older adults

A 
Disease
Eating poorly
Toothless/mouth pain
Economic hardship
Reduce social contact
Multiple medications
Involuntary weight loss or gain
Needs assistance
Elderly person
341
Q

What are the 9 D’S of geriatric weight loss

A
  • dysfunction
  • dementia
  • drugs
  • dysphasia (unable to swallow)
  • dysgeusia (loss of taste)
  • dentition
  • diarrhea
  • depression
  • disease
342
Q

What amount of seniors are at nutritional risk

A

1 in 3

343
Q

What is the readmission rate for seniors

A

30 days

344
Q

How much longer do seniors stay in hospitals than health people

A

2-7 times

345
Q

3 kinds of unsafe food

A

Chemical
Biological
Physical

346
Q

True or false: you cannot tell by looking at spoiled food if it contains harmful pathogens

A

TRUE

347
Q

Differentiate between food Bourne illness, foodborne infection and food intoxications

A

Illness: SYMPTOMS from the food or water
Infections: foods contaminated BY infectious microbes (salmonella)
Intoxication: foods contaminated with toxins that PRODUCE toxins (s. Aureus, botulism)

348
Q

What is the strain of E. Coli that is bad

A

0157:H7

349
Q

What can you get. E. Coli from

A
  • water
  • raw meat
  • unpasteurized milk
  • uncooked fruits
350
Q

What is hamburger disease

A
  • a complication of hemolytic uraemia syndrome
  • can lead to permanent kidney damage
  • from raw ground beef
351
Q

What is listeria monocytogenes

A
  • raw meats
  • lunch meats
  • Soft cheeses
  • unpasteurized milk
352
Q

What intoxication can you not destroy by cooking

A

S. Aureus

353
Q

What are the growth favouring conditions

A 
Food
Acid
Time
Temp
Oxygen
Moisture
354
Q

What is irradiation

A
  • sterilizing food by exposure to energy waves
  • food is NOT radioactive
  • used for controlling mold in grains, sterilizing spices, controlling insects, destroying bacteria in meat
355
Q

Where is mercury in fish high

A

In predatory fish

356
Q

What kinds of fish should you choose, and why

A

High omega -3, low mercury

Salmon, herring, sardines, mackerel, polluck

357
Q

What are some antimicrobial agents

A

Salt
Sugar
Nitrates

358
Q

How much of our water is surface water vs groundwater

A

Surface 88%

Ground water 12%

359
Q

How many people experience chronic hunger

A

1 in 9

360
Q

How many kcal are available per person worldwide

A

2800

361
Q

How many people are hungry on the planet and how many are overweight

A

842 million hungry

1.5 billion overweight

362
Q

What is food security

A
  • have the food i need
  • have safe and healthy food
  • have the foods i like and want to eat
  • protecting the water, land and people who grow and produce the food
363
Q

What is food insecurity

A

A state where nutritious food is unavailable or inaccessible or where the supply is unstable

364
Q

What are the three variables of household food insecurity

A

Income
The cost of food
The cost of non food essentials

365
Q

True or false: food insecurity is static, not dynamic.

A

FALSE: food insecurity is not static, but dynamic in nature, with different events and experiences

366
Q

What are the dimensions of food insecurity on the individual and household level

A

QUANTITATIVE: insufficient intake, food depletion
QUALITATIVE: nutritional inadequacy, unsuitable food
PSYCHOLOGICAL: lack of choice, feelings of deprivation, food anxiety
SOCIAL: disrupted eating patterns, food acquisition in socially unacceptable ways

367
Q

How do we measure food security

A

Quantity and quality

368
Q

What people are more at-risk for food insecurity in canada

A
  • aboriginal
  • immigrants
  • women
  • children
369
Q

What is the strongest socio-economic predictor of food insecurity in canada

A

Household income

370
Q

What is a food desert

A

Geographic areas that have limited access to healthy food. Common in neighbourhoods that are economically or socially disadvantaged

371
Q

What is a food swamp

A

A geographical areas with adequate access to healthy food retail but that also features an overabundance of exposure to less healthy food and beverages

372
Q

True or false: interventions like programs aimed to improve food and budgeting skills or community gardens are UNLIKELY to impact food insecurity rates in canada

A

True: low income people are already resourceful

373
Q

From greatest to least, rank the following in terms of clients that visit the food bank

Single person
Two parents
Single parents
Couple, no children

A

Single person
Single parent
Two parents
Couple, no children

374
Q

What are some programs that aim to address food insecurity

A

Food banks
Breakfast club
Soup kitchens
Emerg shelters

375
Q

What is the nutritious food basket

A

Survey tool that is a measure of the cost of basic healthy eating that represents current nutrition recommendations and average food purchasing patterns
- used to monitor both affordability and accessibility of foods

376
Q

How does hunger affect the environment

A

Producing more food damages the environment

Damaged environment cannot produce food

377
Q

Planting crops does what to the environment

A
  • land clearing
  • fertilizer
  • herbicides and pesticides
  • irrigation
378
Q

What causes most of the world famine

A
  • political turbulence
  • armed conflicts
  • natural disasters
379
Q

_____ companies produce more than _____ percent of the worlds seeds

A

4, 58%

380
Q

_____ global firms account for _____ percent of genetics research and development

A

4, 97

381
Q

___ produce more than ____ percent of the agrochemicals farmers use

A

4, 60

382
Q

What is nutrition transition

A

The change from a diet rich in starch and fibre, low in fat and a physically active lifestyle to a diet rich in sugars, saturated fats and processed foods, low in fruits, veggies and fibre and a sedentary lifestyle

383
Q

What are some sustainable solutions for poor nations and rich nations

A

Poor:

  • contraception
  • education
  • assistances

Rich:

  • be less wasteful
  • ease the debt burden of poor nations
384
Q

What are the five steps to zero hunger

A
  1. Put the furthest behind first (lift out of poverty)
  2. Invest in making supply chains more efficient
  3. Reduce food waste
  4. Sustainable crops
  5. Make nutrition a priority
385
Q

What is the DRI for water

A
  1. 7 women

3. 7 men

386
Q

Vitamin A types and differences

A

o Retinal – involved in vision,
o Retinol – involved in reproduction (Storage form of vitamin A) stored in the liver for when more retinoic acid is needed
o Retinoic acid – involved in gene transcription, hormone of vitamin A, growth reproduction, cell division

Food and Nutrition (1 decks)

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