NUTRITION FINAL EXAM Flashcards
factors of energy balance
basal metabolic rate (BMR), energy used in physical activity, thermic effect of food
be familiar with different types of body fat distribution and their associated health risks. what are the contributing factors for this fat distribution?
visceral fat - deep within central abdominal
subcutaneous fat - under the skin; insulation + protection
factors of fat distribution:
- gender
- age
- genes
- hormone levels
what is BMI? what does it measure? what does it not measure?
Body Mass Index; a measure of body weight relative to height
does NOT measure:
- excess fat, muscle, or bone mass
what are the different BMI categories? what is considered…
underweight: BMI < 18.5
normal weight: BMI 18.5 - 24.9
overweight: BMI 25 - 29.9
obese: BMI 30 - 39.9
severely obese: BMI > 40
what is the set point theory?
states that our bodies have a preset weight baseline hardwired into our DNA. According to this theory, our weight and how much it changes from that set point might be limited.
what role does the hormones leptin and ghrelin play in hunger and weight regulation?
leptin: hormone made my fat cells that decreases appetite
ghrelin: hormone that increases appetite and plays a role in body weight
what might an effective treatment plan look like for eating disorders?
- cognitive behavior therapy (CBT)
- help to regain control of other aspects of their lives
- determine underlying problems
- group therapy
what may interfere with treatment in those suffering from anorexia nervosa?
- getting person to recognize that they have an illness
- getting past sense of denial
be familiar with the different fuel sources used by cells and when they could be used
CARBS: can sustain low-to-moderate intensity work for up to two hours
FAT: supports prolonged low/moderate exercise
PROTEIN: during rest and low/moderate exercise + endurance sports or prolonged activities
for physically active individuals, which macronutrient should constitute the majority of their kcal intake? what macronutrients converted to in order for our cells to utilize them as energy?
- carbs should take up most of a physically active person’s diet
- glucose is used as a main energy source in the body (carbs are converted to glucose)
when individuals are physically fit, what training effect might they expect to see?
- improved brain health
- managed weight
- strengthened muscles + bones
- reduced risk of disease
what is carb loading? what is the premise behind it? benefits + drawbacks?
= consuming lots of carbs to increase glycogen stores in muscles prior to event
- gives energy for event with less fatigue
BENEFITS: increased stamina
DRAWBACKS: weight gain, digestive issues
when is protein utilized as an energy source?
during rest + low/moderate exercise
are protein supplements essential for athletes? why or when should they be used?
- protein can be provided through well-balanced diet
- to maintain nutrition + prevent muscle loss
amount of kcals in 1lb of fat
3,500
