Nutrition and Body Composition

Question 1

how many essential nutrients are there?

Answer 1

45

Question 2

what are macronutrients?

Answer 2

proteins
fats
carbohydrates

Question 3

what are micronutrients?

Answer 3

vitamins

minerals

Question 4

how many calories of fat are there per 1 gram?

Answer 4

9

Question 5

how many calories of carbs are there per 1 gram?

Answer 5

4

Question 6

how many calories of protein are there per 1 gram?

Answer 6

4

Question 7

how many calories of alcohol are there per 1 gram?

Answer 7

7

Question 8

what is a kilocalorie?

Answer 8

the heat (energy) taken to raise temperature of 1L of water by 1 degree celcius

Question 9

how many kCals are there in 1 kg of body fat?

Answer 9

7700 kCal

Question 10

how many amino acids are there? how many are essential?

Answer 10

20 amino acids, 9 are essential

Question 11

what are 2 examples of complete and incomplete proteins?

Answer 11

complete: meat and fish
incomplete: nuts and legumes

Question 12

what is the recommended intake of protein?

Answer 12

0.8g/kg of body weight

Question 13

what percentage of calories should come from protein?

Answer 13

10-30%

Question 14

what are 2 essential fatty acids?

Answer 14

1. linoleic acid

2. alpha-linolenic acid

Question 15

what is a triglyceride?

Answer 15

a glycerol molecule plus 3 fatty acid chains attached

Question 16

what is saturated fat? give an example.

Answer 16

• solid at room temperature
• found in animal products

example) red meat, whole dairy

Question 17

what is polyunsaturated fat? give an example.

Answer 17

• liquid at room temperature
• essential fatty acids

example) corn, soybean, cottonseed oils

Question 18

what is a monounsaturated fat? give an example.

Answer 18

• liquid at room temperature

example) olive, sunflower, safflower, peanut oils

Question 19

what is a hydrogenated fat? give an example.

Answer 19

• a liquid fat turned semi-solid or solid

example) margarine, shortening

Question 20

what is the relationship between trans fats and health?

Answer 20

• trans fat is detrimental to cardiovascular health

- increases LDL and lowers HDL

Question 21

what is the relationship between saturated fats and health?

Answer 21

increases LDL

Question 22

what is the relationship between monounsaturated fats and health?

Answer 22

increases HDL

Question 23

what is the essential fat intake recommendations for men and women?

Answer 23

men: 17g/day linoleic acid, 1.6g/day alpha-linoleic acid
women: 12g/day linoleic acid, 1.1g/day alpha-linoleic acid

3-4 teaspoons vegetable oil & limit saturated fat

Question 24

what are 2 simple carbohydrates?

Answer 24

1. monosaccharides

2. disaccharides

Question 25

what are the 3 monosaccharides?

Answer 25

1. glucose 2. fructose 3. galactose

Question 26

what are the 2 disaccharides?

Answer 26

1. sucrose | 2. lactose

Question 27

what are 3 examples of complex carbohydrates?

Answer 27

1. grains: wheat 2. legumes: beans 3. tubers: potatoes

Question 28

what is the glycemic index?

Answer 28

a measure of how much and how rapidly a food raises levels of blood glucose

Question 29

what food reference is glycemic index usually measured against?

Answer 29

white bread, potatoes or glucose

Question 30

what are 2 health benefits of consuming fibre?

Answer 30

1. lowers cholesterol | 2. improves digestion

Question 31

what is soluble fibre? give an example.

Answer 31

- dissolves in water to create a gel-like consistency - lowers BP and glucose levels example) apples

Question 32

what is insoluble fibre? give an example.

Answer 32

- promotes gut motility - increases bulk of stool examples) beans

Question 33

what is the recommended intake of fibre?

Answer 33

21-38 grams per day

Question 34

what makes up energy expenditure? what percentage does each component take up?

Answer 34

1. basal metabolic rate (50-70%) 2. thermic effect of food (< 10%) 3. thermic effect of H2O 4. physical activity (20-40%)

Question 35

what is purposeful physical activity (PPA)?

Answer 35

physical activity done with the intent of improving health or fitness

Question 36

what is non-purposeful physical activity?

Answer 36

non-exercise activity thermogenesis (N.E.A.T) | - anything that is not sleeping, eating, or PPA

Question 37

what are vitamins?

Answer 37

organic substances required in small amounts to regulate various body processes

Question 38

how many vitamins do humans need?

Answer 38

13

Question 39

what are the 4 fat soluble vitamins?

Answer 39

1. vitamin A 2. vitamin D 3. vitamin E 4. vitamin K

Question 40

what are the water soluble vitamins? how many are there?

Answer 40

- vitamins C and B | - 9 water soluble vitamins

Question 41

what are minerals?

Answer 41

inorganic elements needed in small amounts to help regulate body functions, aid in growth, maintain body tissue, and help release energy

Question 42

what are the 6 major minerals?

Answer 42

1. calcium 2. chloride 3. magnesium 4. phosphorus 5. potassium 6. sodium

Question 43

what are the 6 trace minerals?

Answer 43

1. copper 2. selenium 3. fluoride 4. iodine 5. iron 6. zinc

Question 44

what is the definition of body composition?

Answer 44

the body's relative amounts of fat mass and fat-free mass

Question 45

what is essential fat? what percentage does it make up in males and females?

Answer 45

fat that is crucial for normal body functioning males: 3-5% females: 8-12%

Question 46

what is being overweight?

Answer 46

total body weight above recommended range for good health (BMI 25-29.9)

Question 47

what is being obese?

Answer 47

severely overweight and over fat (BMI > 30)

Question 48

what is the equation to calculate BMI?

Answer 48

body weight (kg) / height (m)2

Question 49

what is metabolic syndrome? what are 2 symptoms?

Answer 49

cluster of symptoms increasing risk of heart disease, diabetes and other chronic illnesses symptoms: insulin resistance, high blood pressure

Question 50

what are the 3 classifications of obesity?

Answer 50

class 1: BMI > 30 class 2: BMI > 35 ``` class 3: BMI > 40 ```

Question 51

what is diabetes mellitus?

Answer 51

- disruption of normal metabolism and glucose uptake | - build up of glucose in blood stream

Question 52

what is type 1 diabetes?

Answer 52

pancreas produces little or no insulin genetic

Question 53

what is type 2 diabetes?

Answer 53

pancreas does not produce enough insulin due to consistently high blood sugar levels cells become resistant to insulin

Question 54

what is gestational diabetes?

Answer 54

develops in 2-4% of pregnant women

Question 55

what is the preventive diet composition?

Answer 55

- low sugar, refined carbs, saturated fat, red meat - rich in whole grains, fruits vegetables, legumes - avoid soft drinks, white bread, white rice, french fries, processed meat

Question 56

at what percentage of low body fat must males and females be at in order to be at risk for health problems?

Answer 56

males: 3-5% females: 8-12%

Question 57

what are the 3 interrelated conditions of the female athlete triad?

Answer 57

1. abnormal eating patterns/excessive exercise 2. amenorrhea (no menstruation) 3. premature osteoporosis

Question 58

what is T.E.M?

Answer 58

typical error of measurement - human - equipment - subject

Question 59

what is the bod pod?

Answer 59

to estimate percent body fat amount of air displaced by a person in a small chamber measured by computerized sensors

Question 60

what is a bioelectrical impedance analysis (BIA)?

Answer 60

a small electrical current is sent through the body and the resistance to the current is recorded

Question 61

what is the DEXA?

Answer 61

tissue absorption of low-energy x-ray beams