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KINS 1103 > Nutrition and Body Composition > Flashcards

Nutrition and Body Composition Flashcards

1
Q

how many essential nutrients are there?

A

45

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2
Q

what are macronutrients?

A

proteins
fats
carbohydrates

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3
Q

what are micronutrients?

A

vitamins

minerals

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4
Q

how many calories of fat are there per 1 gram?

A

9

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5
Q

how many calories of carbs are there per 1 gram?

A

4

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6
Q

how many calories of protein are there per 1 gram?

A

4

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7
Q

how many calories of alcohol are there per 1 gram?

A

7

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8
Q

what is a kilocalorie?

A

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

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9
Q

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

A

7700 kCal

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10
Q

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

A

20 amino acids, 9 are essential

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11
Q

what are 2 examples of complete and incomplete proteins?

A

complete: meat and fish
incomplete: nuts and legumes

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12
Q

what is the recommended intake of protein?

A

0.8g/kg of body weight

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13
Q

what percentage of calories should come from protein?

A

10-30%

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14
Q

what are 2 essential fatty acids?

A
  1. linoleic acid

2. alpha-linolenic acid

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15
Q

what is a triglyceride?

A

a glycerol molecule plus 3 fatty acid chains attached

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16
Q

what is saturated fat? give an example.

A
  • solid at room temperature
  • found in animal products

example) red meat, whole dairy

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17
Q

what is polyunsaturated fat? give an example.

A
  • liquid at room temperature
  • essential fatty acids

example) corn, soybean, cottonseed oils

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18
Q

what is a monounsaturated fat? give an example.

A
  • liquid at room temperature

example) olive, sunflower, safflower, peanut oils

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19
Q

what is a hydrogenated fat? give an example.

A
  • a liquid fat turned semi-solid or solid

example) margarine, shortening

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20
Q

what is the relationship between trans fats and health?

A
  • trans fat is detrimental to cardiovascular health

- increases LDL and lowers HDL

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21
Q

what is the relationship between saturated fats and health?

A

increases LDL

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22
Q

what is the relationship between monounsaturated fats and health?

A

increases HDL

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23
Q

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

A

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

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24
Q

what are 2 simple carbohydrates?

A
  1. monosaccharides

2. disaccharides

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25
Q

what are the 3 monosaccharides?

A
  1. glucose
  2. fructose
  3. galactose
26
Q

what are the 2 disaccharides?

A
  1. sucrose

2. lactose

27
Q

what are 3 examples of complex carbohydrates?

A
  1. grains: wheat
  2. legumes: beans
  3. tubers: potatoes
28
Q

what is the glycemic index?

A

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

29
Q

what food reference is glycemic index usually measured against?

A

white bread, potatoes or glucose

30
Q

what are 2 health benefits of consuming fibre?

A
  1. lowers cholesterol

2. improves digestion

31
Q

what is soluble fibre? give an example.

A
  • dissolves in water to create a gel-like consistency
  • lowers BP and glucose levels

example) apples

32
Q

what is insoluble fibre? give an example.

A
  • promotes gut motility
  • increases bulk of stool

examples) beans

33
Q

what is the recommended intake of fibre?

A

21-38 grams per day

34
Q

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

A
  1. basal metabolic rate (50-70%)
  2. thermic effect of food (< 10%)
  3. thermic effect of H2O
  4. physical activity (20-40%)
35
Q

what is purposeful physical activity (PPA)?

A

physical activity done with the intent of improving health or fitness

36
Q

what is non-purposeful physical activity?

A

non-exercise activity thermogenesis (N.E.A.T)

- anything that is not sleeping, eating, or PPA

37
Q

what are vitamins?

A

organic substances required in small amounts to regulate various body processes

38
Q

how many vitamins do humans need?

A

13

39
Q

what are the 4 fat soluble vitamins?

A
  1. vitamin A
  2. vitamin D
  3. vitamin E
  4. vitamin K
40
Q

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

A
  • vitamins C and B

- 9 water soluble vitamins

41
Q

what are minerals?

A

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

42
Q

what are the 6 major minerals?

A
  1. calcium
  2. chloride
  3. magnesium
  4. phosphorus
  5. potassium
  6. sodium
43
Q

what are the 6 trace minerals?

A
  1. copper
  2. selenium
  3. fluoride
  4. iodine
  5. iron
  6. zinc
44
Q

what is the definition of body composition?

A

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

45
Q

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

A

fat that is crucial for normal body functioning

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

46
Q

what is being overweight?

A

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

47
Q

what is being obese?

A

severely overweight and over fat (BMI > 30)

48
Q

what is the equation to calculate BMI?

A

body weight (kg) / height (m)2

49
Q

what is metabolic syndrome? what are 2 symptoms?

A

cluster of symptoms increasing risk of heart disease, diabetes and other chronic illnesses

symptoms: insulin resistance, high blood pressure

50
Q

what are the 3 classifications of obesity?

A

class 1: BMI > 30

class 2: BMI > 35

class 3:
BMI > 40
51
Q

what is diabetes mellitus?

A
  • disruption of normal metabolism and glucose uptake

- build up of glucose in blood stream

52
Q

what is type 1 diabetes?

A

pancreas produces little or no insulin

genetic

53
Q

what is type 2 diabetes?

A

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

cells become resistant to insulin

54
Q

what is gestational diabetes?

A

develops in 2-4% of pregnant women

55
Q

what is the preventive diet composition?

A
  • 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
56
Q

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

A

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

57
Q

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

A
  1. abnormal eating patterns/excessive exercise
  2. amenorrhea (no menstruation)
  3. premature osteoporosis
58
Q

what is T.E.M?

A

typical error of measurement

  • human
  • equipment
  • subject
59
Q

what is the bod pod?

A

to estimate percent body fat

amount of air displaced by a person in a small chamber measured by computerized sensors

60
Q

what is a bioelectrical impedance analysis (BIA)?

A

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

61
Q

what is the DEXA?

A

tissue absorption of low-energy x-ray beams

KINS 1103 (8 decks)

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