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Bio Quiz 2 > Nutrition Exam III > Flashcards

Nutrition Exam III Flashcards

Ch 3,7,10 (10 T/F, 20 MC, 25 matching)

1
Q

Hormones T/F

A
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2
Q

Leptin

A

full

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3
Q

Ghrelin

A

Hungry

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4
Q

Insulin

A

Absorption (nutrients)
anabolic

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5
Q

Glucagon

A

Frees stored energy
catabolic
opposite of insulin

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6
Q

Testosterone

A

increase protein synthesis
anabolic

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7
Q

Growth Hormone

A

general growth
anabolic

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8
Q

Cortisol

A

stress hormone
catabolic

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9
Q

Which hormones are anabolic?

A

Insulin, testosterone, growth hormone

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10
Q

Which hormones are catabolic?

A

Glucagon and cortisol

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11
Q

(1)What does BMI measure and (2) how is it measured?

A
  1. health populations
  2. Weight (kg)/height (m)
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12
Q

What BMI range is considered underweight?

A

Equal to or less than 18.

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13
Q

What BMI range is considered healthy?

A

18.1-24.9

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14
Q

What BMI range is considered overweight?

A

25-29.9

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15
Q

What BMI range is considered obese?

A

30-34.9

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16
Q

What BMI range is considered obese II?

A

35-39.9

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17
Q

What BMI range is considered obese III?

A

equal to or over 40.

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18
Q

What is Body fat % used to calculate?

A

Lean body mass

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19
Q

Body fat % for men

A

3% required
18-21% average with HBW

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20
Q

Body fat % for women

A

9-11% required
23-26% average with HBW

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21
Q

Body fat % Measures:
Skinfold

A

uses calculation to estimate percentage

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22
Q

Body fat % Measures:
Bioelectrical Impedance

A

measures electrical resistance

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23
Q

Body fat % Measures:
Underwater weighing

A

measures body density

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24
Q

What is the gold standard for body fat % measures?

A

DEXA scan

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25
What are Macronutrient Sources of Energy DURING ACTIVITY?
Glucose Amino Acids (convert to glucose)
26
What are Macronutrient Sources of Energy DURING REST?
Fatty Acids
27
What does glycogen store?
Carbohydrates
28
Where does glycogen store carbohydrates in?
Muscle and liver
29
(1) How many calories stored on average? (2) How many calories stored in liver and muscle?
1. 2,000 calories 2. Liver- 400 cal Muscle- 1,600 cal
30
What does triglyceride store?
Lipid
31
Where does triglyceride store lipids in?
Adipose tissue
32
How many calories are stored in adipose tissue?
70,000 calories
33
(1)Amino acids are converted to? (2)Where are they converted?
1. Glucose 2. kidney (WHEN GLYCOGEN RUNS OUT)
34
What is Lactate and Citrate purpose?
Used for energy during recovery
35
What are the Energy production systems?
Immediate (phosphagen) and Short Term (anaerobic)
36
What does Immediate energy production system provide energy for?
Activities under 10 seconds
37
What energy production system uses stored and recycled ATP and creatine?
Immediate (phosphagen) energy production system
38
What energy production system has Cytosol?
Immediate and Short Term
39
What does Short Term energy production system provide energy for?
Activities between 11-60 seconds
40
What energy production system uses glucose?
Short Term
41
What energy production system includes glycolysis and fermentation?
Short Term
42
What energy production system has a Lactic Acid byproduct?
Short Term
43
What energy production system generates 4 ATP?
Short term
44
(1) Waist Circumference has a strong correlation with? (2) What type of people does it effect?
1. disease risk 2. men & postmenopausal women
45
What waist circumference for men is high risk?
>40” high risk (more than)
46
What waist circumference for women is high risk?
>36” high risk (more than)
47
What is purpose of Pine bark extract?
fiber, helps with reducing inflammation
48
pH balance
Beta Alanine (produced naturally in body/nonessential) Baking Soda
49
Performance Enhancing Drugs
Anabolic Steroids SARMS SERMS Prohormones
50
Anabolic Steroids
synthetic testosterone
51
SARMS
act on testosterone receptors
52
SERMS
Influence estrogen metabolism
53
Prohormones
Substances that promote production of certain hormones
54
What does Long term energy production system provide energy for?
Activities over 1 min
55
What energy production system uses B vitamins?
Long term
56
What is the byproduct of Long Term energy system?
CO2 and Citric Acid
57
How much ATP does the Long Term Energy System generate?
32-34 ATP
58
What does the Long term energy system use that forms/metabolizes Acetyl COA?
Pyruvate from glucsoe/triglycerides
59
Where does long term energy system occur in?
Mitochondria
60
Energy Balance
measured in calories Surplus: in >out Deficit: in < out
61
Energy in
-Calorie intake -calorie absorption -regulated by hormones/microbiome
62
Energy out
-BMR -EAT -NEAT -TEF -AT
63
BMR
at rest
64
EAT
planned activities
65
NEAT
unplanned activities
66
TEF
digestion
67
AT
body temp
68
(1)What is Waist to hip ratio? (2)What is correlation? (3)Who does it effect?
1. Comparison of waist circumference/hip circumference 2. disease risk 3. premenopausal women
69
What is the Waist to Hip Ratio for men at high risk?
>1 (more than)
70
What is the Waist to Hip Ratio for women at high risk?
>.85 (more than)
71
Types of fat by location?
Visceral and Subcutaneous fat
72
What fat is around organs and linked to disease risk?
Visceral fat
73
(1) Where is Subcutaneous fat found? (2) What is its purpose?
1. Under skin 2. used for energy
74
What fat cell is "good"? What does it do?
Brown adipose -increase metabolism
75
What fat cell is "bad" What does it do?
White adipose -decrease metabolism
76
Protein intake
1g/lbs body weight
77
What does BCAAs (Leucine) do?
Preserve existing muscle
78
What does nootropics effect?
neurologic adaptation/focus
79
Nootropics examples
Caffeine Ginseng Amphetamines Nicotine
80
What are nitric oxide boosters (blood flow)
Citrulline

Bio Quiz 2 (12 decks)

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