Nutrition & Obesity Flashcards
What are the 3 macronutrients in which energy can be produced?
CHO
Fats
Protein
The glycemic index serves as a relative (qualitative indicator of carbohydrates ability to
raise blood glucose levels
Glycemic load indicates CHO ability to raise blood glucose levels along with considering the
amount of CHO per serving
- Energy source
- Protein Sparer
- Metablic primer
- Fuel for CNS, especially the brain
are the
four main roles CHO play in the body
What are the current % recommendations for CHO intake for the Average American?
40-55% of total cals
What are the current % recommendations for CHO intake for the Active American?
60% of total cals
What are the current % recommendations for CHO intake for the Heavy Exercisers?
70% of total cals
What are the 3 storage sites for CHO in the human body?
Plasma
Muscle
Liver
The formation of glucose front he breakdown of glycogen is called?
glycogenolysis
The formation of glucose from fats and protein is called?
gluconeogenesis
What is released from beta cells in the pancreas when blood sugar levels are high and balances it to a lower level?
insulin
What is released from alpha cells in the pancreas when blood sugar levels are too low?
Glucagon
What is the fuel source when it is
mainly fat
What is the fuel source when it is 40-60% of VO2 max?
Fat & CHO evenly
What is the fuel source when it is 75% of VO2 max?
Mainly CHO
What is the fuel source when it is >80% of VO2 max?
Nearly 100% CHO
What are the 3 main storage sites for fat in the human body?
Blood
Muscle
Adipose Tissue
- Fat Storage
- Protection of vital organs
- Thermal insulation
- Transport medium for fat-soluble vitamins
- Hunger suppressor
are the
5 main roles of fat in the body
How many calories are in each gram of fat?
9
What is the current % recommendation of fat for Americans?
20-30%
How many calories are in one pound of fat?
3500 cal
How would maintaing a low fat diet help you consume less calories?
Fat has highest amount of cal/g so if you take in low fat, taking in less cals
What are the 3 roles that protein play in the human body
structural
regulatory
energy
With protein, what is used to form ATP?
energy
With protein, what is needed for immune function?
regulatory
With protein, what builds muscle mass & Strength?
Structural
How many calories are there in each gram of protein
4
What is the current % recommendation of protein for americans
10-35%
How many grams of protein would you recommend for the average american
0.8 g/kg/day
How many grams of protein would you recommend for the endurance athlete
1.2-1.4 g/kg/day
How many grams of protein would you recommend for the strength athlete
1.4-1.8 g/kg/day
- Extra protein will be converted to body fat
- Dehydration
- Possible decreases in bone density
- Possible kidney damage
- High amounts of one amino acid can inhibit the absorption of another
are the
5 primary consequences of excessive protein intake
How many kcal’s are burned for every liter of oxygen a subject consumes
5 cals
What does BMI stand for
Body Mass Index
What are the two locations for long term fat storage in the body
muscle
adipose tissue
What are the 5 main diseases associated with high amounts of visceral fat?
- Type 2 Diabetes
- Dyslipidemia
- Hypertension
- Cardiovascular disease
- Cancer
What measuring device is used to determine if a patient has excessive visceral fat?
measuring tape for waist circumference
Describe the location of the waist measurement
between umbilicus and xyphoide
What gender is android fat storage and whats another name?
male, visceral fat
What gender is gynoid fat storage and whats another name?
female, subcutaneous fat on hips and thighs
What is essentially a fancy ht/wt table and isn’t the most accurate?
BMI
What is a measurement that accounts wt/ht/lean body wt/fat %
Body Composition
BIA (body impedance analysis) Skin Fold measurements Underwater/hydrostatic weighing DEXA (Dual Energy X-Ray Absorpitometry are the
4 common methods used to measure body composition
What body composition method would not be effective/accurate for measuring a patient with high amounts of visceral fat?
skinfold measurement
What are the skin fold sites used for men?
pectoral, abdominal, and anterial thigh
What are the skin fold sited used for women?
tricep, supraillic, anterior thigh
What type of calories takes absolute VO2 in L x min -1 and multiply by 5?
Gross cal
What type of calories must subtract the number of calls that you would have normally expended at rest which is 3.5ml/kg/min
Net Cal
