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KP332 > Pre-Midterm Content > Flashcards

Pre-Midterm Content Flashcards

1
Q

What is energy balance? When is it positive or negative?

A

energy balance = when energy that goes in matches the energy that goes out, weight should be maintained

positive = when you’re intaking more energy than you are expending, will gain weight

negative = when you’re intaking less energy than you are expending, will lose weight

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2
Q

What is RMR?

A

resting metabolic rate

how many calories you would burn if you laid in bed and did nothing all day

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3
Q

What is TEF?

A

thermogenic effect of food

energy of your body breaking down food

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4
Q

What is PAEE?

A

physical activity energy expenditure

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5
Q

Why might study data be misinterpreted by reporters or authors?

A

pressure to publish

publication bias (didn’t want to public “no results”)

pressure to achieve impact outside academic

misinterpretation by press/journalists

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6
Q

What are the 6 categories of nutrients?

A 
carbohydrates
fats
proteins
vitamins
minerals 
water
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7
Q

What are the primary roles of nutrients?

A

provide energy

promote growth/development

regulate metabolism

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8
Q

What are the essential nutrients? What is left off this list?

A 
water
amino acids
fatty acids
minerals/trace minerals
electrolytes
vitamins

carbohydrates left off

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9
Q

What are the limitations of the Canadian Food Guide?

A

grains higher than they need to be

promotes fruits and veggies but not decreased consumption of starchy veggies

doesn’t promote decreased consumption of sugar, refined grains, processed meats, unhealthy oils, etc.

nothing about total calorie intake or energy balance

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10
Q

What are the 5 terms used to discuss nutrient content?

A 
EAR - estimated average requirement
RDA - recommended daily allowance
AI - adequate intake
UL - tolerable upper intake level
DRI - daily reference intake
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11
Q

What is EAR?

A

estimated average requirement

amount of nutrient deemed sufficient to meet needs of the average individual in a certain age/gender group

minimum to not be deficient

at EAR, half of the specified group would NOT meet their nutritional needs

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12
Q

What is RDA?

A

recommended daily allowance

estimate of minimum daily average intake level meeting the nutrient requirements of nearly all healthy people (97-98%)

should be the goal for daily intake

RDA = EAR + 2 SD

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13
Q

What is AI?

A

used when sufficient evidence to estimate EAR is insignificant

goal for intake (since no RDAs can exist)

based on observed or experimentally determined value in healthy people

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14
Q

What is UL?

A

tolerable upper intake level

highest level likely to pose no risks of adverse health effects, any intake above will pose risks

need for this comes from supplementation

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15
Q

What is DRI?

A

dietary reference intake

umbrella term for group of reference values (EAR, RDA, AI, UL)

aimed at preventing/reducing disease incidence and promote optimal health

framework for new set of recommendations, can be used to plan/assess diets for healthy people

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16
Q

What is a kcal? How does it convert to kJ?

A

1 kcal (1 Cal) = energy to increase 1 kg of water by 1 degree celsius

1 kcal = 4.186 kJ

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17
Q

What are retrospective diet assessment techniques?

A

diet history/recall
- interviewer, food models

food frequency questionnaire
- amount, frequency

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18
Q

What are limitations of retrospective diet assessment techniques?

A

memory often inaccurate

alter habits/lie

judge portion sizes inaccurately

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19
Q

What are prospective diet assessment techniques?

A

duplicate meal
- make 2 copies of exact meal you would eat, eat one analyze the other

food records
- typically 3-7 days, use food consumption database

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20
Q

What are limitations of prospective diet assessment techniques?

A

cost/equipment

may still report inaccurately

database may lack foods

tend to underestimate intake by up to 20%

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21
Q

What are the functions of CHO?

A

major source of energy

forms important cell components

form smaller CHO compounds

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22
Q

What are the monosaccharides?

A

glucose (most common)

fructose (sweetest)

galactose (never alone)

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23
Q

What are the disaccharides?

A

sucrose
- honey, maple syrup

maltose
- fermentation

lactose
- milk

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24
Q

What are the types of complex CHO?

A

oligosaccharide (3-9 glucose)

polysaccharide (10+ glucose)

  • short chains around 10-20 glucose
  • starch/glycogen = thousands
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25
Q

What are the 2 arrangements of starch?

A

chain arrangement

  • slow digestion
  • ex. amylose

branched arrangement

  • rapid digestion (easier to cleave parts off)
  • ex. amylopectin
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26
Q

What is glycemic index?

A

numerical system that represents the rise in circulating blood sugar that 50g of CHO generates

higher = more blood sugar response

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27
Q

What are the classification levels of GI?

A

high GI = 70+
- ex. baked potatoes, ice cream

medium GI = 56-69
- ex. oatmeal, table sugar

low GI = 55 or less
- ex. eggs, apples

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28
Q

What is glycemic load?

A

impact of CHO consumption

considers both rate of entry of glucose into the blood and amount of CHO in the serving

(GI x g CHO per serving) / 100

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29
Q

What are the classification levels of GL?

A

high = 20+

medium = 11-19

low = 10 or less

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30
Q

What is glycogen?

A

thousands of branching glucose units
- branching to store the most

form of energy storage in animals, mainly in muscle and liver

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31
Q

What is dietary fibre? What is the recommended amount?

A

component of plans that resist digestive enzymes

increases satiety, slows absorption of glucose

recommended 25-38g/day

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32
Q

What are the 2 types of dietary fibre?

A

soluble

  • soft fibres
  • ex. oats, beans, figs
  • controls blood glucose, reduces cholesterol

insoluble

  • bulky fibres
  • ex. cereals, apples
  • prevents constipation and some cancers
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33
Q

What are normal blood glucose levels? What is the role of insulin?

A

4.4-5.5 mmol/L

insulin from the pancreas increases glucose uptake by the cells (to decrease blood glucose)

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34
Q

What is reactive/rebound hypoglycemia?

A

low blood sugar slightly after intake of high glycemic food

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35
Q

What are the average Western intakes of CHO?

A

40-60% of total energy intake

is this right? shouldn’t it have something to do with how active we are?
- yes

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36
Q

What is the minimum requirement for CHO?

A

130 g/day

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37
Q

What are the 3 types of fats?

A

triglycerides
cholesterol
phospholipids

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38
Q

What are the important roles of fat?

A

fuel during low-moderate/long-term exercise

essential FA

make things taste good

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39
Q

What are triglycerides?

A

main lipid in food and stored in the body

3 FFA and 1 glycerol backbone
- form an ester, go through esterification to remove H2O so weight doesn’t double

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40
Q

What is cholesterol?

A

many important roles:

  • precursor of sex hormones/bile acids
  • structural component of membranes
  • TG transport in blood

found in animal products

HDL and LDL

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41
Q

What are phospholipids?

A

glycerol base, 1-2 FFA, phosphate group

found in many body tissues

similar to TG, can be made from TG!
- ingesting fats to make subsequent fasts also important

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42
Q

What are the 2 groups of FFA?

A

saturated

  • solid at room temperature, packed tightly
  • no double bonds

unsaturated

  • liquid at room temperature, bends and kinks
  • 1+ double bond (mono = 1, poly = multiple)
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43
Q

What is the smoking point of oils?

A

point at which heating changes chemical composition

denatures, produces potentially carcinogenic compounds
- decreases antioxidants and health benefits in general

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44
Q

What is hydrogenation?

A

adding H+ ions to saturate all of the unsaturated bonds

increase stability of food (can sit for long time)

alters texture (ex. pie crusts become flaky)

lose health benefits of unsaturated
- can also make trans fats

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45
Q

What are the 2 types of configurations of unsaturated FFA?

A

cis = normal
- H+ ions on same side of double bond

trans = created by commercially prepared foods

  • H+ ions of opposite sides of double bond
  • more difficult to digest, carcinogenic
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46
Q

What are the main functions of lipids?

A

structure of cell membranes

insulation/temperature regulation

protection/shock absorption

metabolism regulation

energy source

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47
Q

What are cell membranes made of?

A

phospholipids

affect permeability

heads are hydrophilic, face away from each other

tails are hydrophobic, face each other

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48
Q

How can fat work as insulation in different temperatures?

A

prevent too much heat loss in cold environments

provide protection from heat in warm environmnets

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49
Q

How can fat offer protection?

A

surrounds body’s organs

prevents organs from sinking due to downward stress of gravity

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50
Q

What compounds do fats create that regulate metabolism?

A

hormones
bile salts
blood clotting agents
eicosanoids (improve blood flow/vasodilation)

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51
Q

How can ketones act as an energy source?

A

when fasting or consuming high fat diets

accumulation can cause acidosis
- coma or death

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52
Q

What do we need to find the energy content of fat in reference to?

A

% energy content

not % mass

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53
Q

What are the recommended intake amounts for fat?

A

less than 30% total intake
- lower for obese/heart disease patients

about 1g/kg

of the 30%, mostly monounsaturated

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54
Q

What are Western intakes of fat? From what sources?

A

% have decreased but only because we are eating more in total

closer to 100-150g/day

95% intake from TG
1/3 from veggie 2/3 from animal

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55
Q

What makes up an amino acid?

A

C, O2, H+, N

amino group = distinguishing AA
R = organic side chain

more difficult to break down because we need to deaminate (break down N)

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56
Q

What are the functions of protein?

A

structure
- muscle, bone, hormones

metabolism regulation

energy (small amount)

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57
Q

What are peptide bonds?

A

join AA together

important to cleave for digestion

2 = dipeptide, 3 = tripeptide
50-100 = polypeptide
> 100 = protein

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58
Q

What are essential AA? What AA are considered essential?

A

AA that can’t be made, we must ingest them

histidine
isoleucine
leucine
lysine
methionine
phenylalanine
threonine
tryptophan
valine
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59
Q

Describe the pathway of protein.

A

taken in by intake of dietary protein or breaking down of tissues/hormone/enzymes/antibodies

can be synthesized into tissues/hormones/enzymes/antibodies or taken into the pool of AA in blood/fluids

from blood/fluids, is deaminated in liver where nitrogen can be excreted and carbon residue can be turned into CHO or FAT

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60
Q

What is a high quality protein?

A

complete protein that contains all EAA

good digestibility

usually from animal-derived foods

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61
Q

What is a low quality protein?

A

incomplete protein that lacks one or more AA

limiting EAA = one in short supply

usually from plant-derived foods

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62
Q

What are complementary PRO combinations?

A

incomplete protein sources that when eaten together provide a full complement of EAA

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63
Q

What are the health risks of a vegan diet?

A

low in zinc, iron, calcium, D, B12, riboflavin, etc.

higher intakes of phytates, oxalates, tannins that can bind to minerals and make them less available to the body

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64
Q

What is recommended PRO intake?

A

2.2 g/kg up to 6 months

gradually decreases to about 0.9 g/kg for 15-18 year olds

0.8 g/kg for healthy, inactive adults (may increase again for older adults)

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65
Q

What is the recommended PRO intake for athletes?

A
  1. 2-1.4 g/kg for endurance athletes

1. 6-1.8 g/kg for strength athletes

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66
Q

What are Western PRO intakes?

A

about 10-15%

well in excess

vegetarians at risk for marginal intake

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67
Q

Overall how have Western intake trends changed?

A

CHO increase
PRO =
FAT decrease

daily calories in total increase by about 200-300 more

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68
Q

What are the primary functions of the GI tract?

A

provide the body with nutrients, water, and electrolytes

perform digestion and absorption

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69
Q

What is digestion? Where does it occur?

A

chemical and mechanical breakdown of food into absorbable units

mouth, stomach, pancreas, gallbladder

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70
Q

What is absorption? Where does it occur?

A

movement of material from GI tract to ECF

small and large intestine

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71
Q

What is motility?

A

movement of material through GI tract as a result of muscle contraction

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72
Q

What is secretion?

A

movement of material from the cells into Gi tract

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73
Q

What is the GI tract?

A

long tube from mouth to anus

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74
Q

What functions occur at the mouth?

A

mechanical digestion through the teeth chewing (masticating)

salivary glands release fluid and digestive enzymes for chemical digestion

3 main functions:

  • decrease food size and increase emptying
  • increase food surface area
  • mix food with saliva and enzymes
75
Q

What functions occur at the esophagus/epiglottis?

A

tube from mouth to stomach

peristalsis

epiglottis = one-way door into esophagus, food can push past it but not back up

76
Q

What functions occur at the stomach?

A

storage of large quantities of food
- normal volume 1.5 L but can expand to as much as 6.0L

mixing of food with acid to create chyme

  • contacts and relaxes to help mix food with gastric juices (PRO digestion)
  • 3rd layer of muscle is diagonal to push chyme downward
  • regulation of emptying into intestines

highly acidic - thick stomach membrane to combat

77
Q

What functions occur at the pancreas?

A

NaHCO3 and digestive enzymes break down PRO/CHO/FAT

78
Q

What functions occur at the liver?

A

bile acids break down FAT

79
Q

What functions occur at the gallbladder?

A

stores the bile from the liver

80
Q

What functions occur in the small intestine?

A

digestion of food stuffs

absorption of water, nutrients, electrolytes

81
Q

What functions occur in the large intestine?

A

reabsorption of water and electrolytes

stores feces at colon

82
Q

What is peristalsis?

A

rhythmic contractions by ringed muscle of GI tract to push food from mouth to stomach

when rings contract, long muscles relax and tube constricts

when rings relax, long muscle tightens and tube bulges

83
Q

What is responsible for mixing of food stuffs?

A

segmental contraction

some moves forward and mixes with what was pushed back by section ahead

84
Q

What are the structural features of the small intestine?

A

3 sections

  • duodenum
  • jejunum
  • ileum

2-3m in length, 3-5cm in diameter

folds greatly increase surface area for increased absorption

  • folds, villi on folds, microvilli on villi
  • total surface area may be 250m squared

lacteal = in villi, transport non-water soluble particles

85
Q

What is the role of gastric juices?

A

PRO digestion

inactivate CHO enzymes with high acidity

acidity also prevents bacteria from growing/entering

86
Q

What are the structural features of large intestine?

A

3 sections

  • colon (ascending, transverse, descending)
  • rectum
  • anal canal

thicker membrane, less absorption

87
Q

How is the GI tract regulated by the nervous system?

A

parasympathetic stimulates motility

sympathetic diverts blood flow to muscles, impairs digestion/absorption

sensory neurons within GI tract intrinsically control

hormones secreted affect secretion/motility

88
Q

What are the 2 main GI hormones?

A

gastrin

  • secreted by stomach
  • stimulates HCl production and pepsinogen secretion in stomach
  • mucosal growth

secretin

  • secreted in small intestine
  • stimulates water and bicarbonate secretion in pancreatic juice (neutralizes chyme to avoid small intestine damage)
89
Q

How much time does food spend in the GI tract?

A

1-3 days

0.5-2cm/sec

not very fast considering length of system

90
Q

How does saliva secretion change when stimulated?

A

unstimulated = 0.5mL

stimulated = 10 fold higher

excited by the food you are going to eat

91
Q

What are the contents of saliva?

A

99.5% water to moisten food

alpha amylase
- break down starch

mucoid proteins increase alpha amylase function

protein antibodies

electrolytes, bicarbonate, lysozymes, enzymes, lingual lipase

92
Q

Describe the digestion of CHO.

A

mechanical and chemical breakdown in mouth

once food is swallowed and digested, arrive in the stomach where acids decrease amylase function, digestion slows
- 30-40% digested before it gets there

CHO emptied into SI

acid neutralized, additional amylase added with pancreatic juice to increase digestion rate again

most starches hydrolyzed before ileum (break bonds with water)

brush border contains lactase, sucrase, maltase to breakdown disaccharides into monosaccharides for absorption

93
Q

How is fibre digested?

A

fibre contains cellulose which is resistant to human digestive enzymes - we can’t break it down

cellulose excreted in feces or fermented (gas)

slow motility allows for more time for digestion/breakdown of what we can digest

94
Q

How is CHO absorbed? (3 mechanisms)

A

simple sugars use different transport mechanisms

from SI to membrane:

  1. sodium-glucose linked transporter
    - Na+ dependent transporter for glucose and galactose (for each molecule to membrane, 2 Na+ ions goes into gut lumen - recycled)
  2. GLUT5
    - facilitated diffusion transporter for fructose

from membrane to capillary/circulation:

  1. GLUT2
    - accepts all 3 simple sugars to distribute around the body
95
Q

Where does fat digestion begin?

A

in the mouth with lingual lipase

  • splits TG into 2 FA and a monoglycerol
  • not affected by acidity, so digestion continues; completes 10-30% of all TG digestion
96
Q

Why is the fat digestion process slow?

A

TG insolubility

don’t mix well with water fraction of lipase

chyme contains large fat droplets needed to increase surface area

97
Q

Summarize fat digestion.

A

TGs broken into FFA and monoglyercol by lingual lipase

when chyme enters SI, still full of large lipid droplets

  • bile added
  • fats insolubility in water requires bile (hydrophilic component to interact with water, hydrophobic component to interact with lipid)
  • creates stable emulsion (smaller lipid droplets) that allows lipases to work, digestion picks up

pancreas releases lipase to further break down fat
- allows access of fats inside bile coating

components reformed and absorbed into villi via micelles

98
Q

Summarize fat absorption for LCFA (most common).

A

1st packaging

  • LCFAs incorporated into micelles, ferried to enterocyte
  • contents break out once across

2nd packaging

  • monoglycerols and FA move to endoplasmic reticulum and recombine into TGs
  • TGs join with cholesterol and protein to form large chylomicrons (can’t directly cross into blood)

MAJOR EXTRA STEP IN FAT DIGESTION

  • chylomicrons must be packaged into secretory vesicles and removed via exocytosis into lacteals
  • go through lymphatic system, eventually enter bloodstream at thoracic duct
99
Q

Summarize fat absorption for SCFA/MCFA.

A

don’t require micelles

more soluble in water, can bind to albumin in blood and directly cross the membrane to enter the bloodstream

100
Q

What is the main purpose of chylomicrons?

A

transport fat into blood

101
Q

What is HDL and LDL?

A

cholesterol types

high-density lipoprotein (apoprotein A)

  • healthy
  • high protein, low cholesterol

low-density lipoprotein (apoprotein B)

  • unhealthy
  • low protein, high cholesterol
102
Q

Once in the bloodstream, what happens to chylomicrons?

A

FFA transported into fat or muscle

glycerol and rest of chylomicron transported to liver, recombined into other components
- ex. phospholipid, cholesterol, TG, protein

103
Q

When does PRO digestion begin?

A

in the stomach (minus mastication)

stomach acid activates proteases that breakdown food proteins into polypeptides then AA

104
Q

How is PRO digested differently based on type?

A

unequal

plant PRO least digestible
egg PRO is highest (90%+)

105
Q

What are the 2 types of PRO digestion enzymes?

A

endopeptidase/protease

  • attack interior bonds
  • cleave PRO into smaller units
  • major work

exopeptidase

  • work from ends
  • cleave off individual AA in sequence

result in AA, dipeptides, and tripeptides

106
Q

Once proteases activated by stomach acid, what happens in PRO digestion?

A

acid neutralized by bicarbonate in SI
- from pancreatic juice

ready for absorption

107
Q

How can AA transport mechanisms be saturated?

A

if you eat a lot of a specific AA, may block absorption of another

shares transporters

108
Q

Describe PRO absorption.

A
  1. into enterocyte:
    most free AA absorbed via Na+ dependent transport

dipeptides and tripeptides use PepT1 (H+ dependent)
- broken down into AA once inside enterocyte

  1. into blood:
    AA absorbed into blood via Na+ dependent transport
    - then travel to liver to be converted or released back into blood as free AAs
109
Q

Where is water absorbed? How is it absorbed?

A
  1. 5% in SI
    - 72% in duodenum

entirely by simple diffusion/laws of osmosis

110
Q

How are ions absorbed?

A

Na+ through 3 membrane proteins

  • Na+ channels
  • Na+-Cl- symporter
  • Na+-H+ exchanger

once inside enterocytem Na+-K+ pump is primary transporter

K+ moves by paracellular pathway (passing through intracellular space between cells)

111
Q

How are vitamins absorbed?

A

fat soluble vitamins absorbed in SI with FFA

- A, D, E, K

112
Q

How are minerals absorbed?

A

not well, usually require active transport and still have absorption rates far less than 50%

absorption can increase when intake is low

113
Q

What is the role of bacteria? Where is it mostly found?

A

feed on undigested nutrients
- fermentation of cellulose

produces vitamins/minerals, important for blood clotting, brain/NS function, metabolism

found most in SI
- stomach acidity too high for bacteria to survive

114
Q

What is the difference between a prebiotic and a probiotic?

A

probiotic

  • bacteria that you eat
  • promote gut and immune health

prebiotics

  • stimulate growth of good bacteria in the bowel
  • found in wheat, oats, garlic, some veggies

both have widespread health benefits

115
Q

What factors affect digestion regulation?

A

food
- sight, smell, thought

drink
- volume, energy density

temperature
- of food/drink and of body

exercise
- type and intensity

stress/anxiety

gender

116
Q

What is the enteric nerve plexus?

A

“little brain” in the gut wall

  • direct communication from gut to other organs in regulating motility/secretion
  • integrates sensory info from GI tract and initiates a response
117
Q

What are long reflexes outside and inside the GI?

A

afferent info to CNS

outside GI = feedforward from brain
- smell, sight, thought

inside GI = from GI tract

  • PNS via vagus nerve excitatory
  • SNS is inhibitory
118
Q

What is the stimulus for release and primary effects of gastric inhibitory peptide?

A

stimulus:

  • glucose, FA, AA (in SI)
  • inhibited by eating a meal

effects:

  • stimulates insulin release
  • inhibits gastric emptying and acid secretion
119
Q

What is the stimulus for release and primary effects of cholecystokin?

A

stimulus:
- fatty acids, some AA

effect:

  • satiety hormone; more food = more CCK = less hungry
  • stimulates gallbladder contraction and pancreatic secretion
  • inhibits gastric emptying and acid secretion
120
Q

What is the stimulus for release and primary effects of glucagon-like peptide 1?

A

stimulus:
- mixed meal that includes CHO/FAT

effect:

  • stimulates insulin release, promotes satiety
  • inhibits glucagon release and gastric functioning
121
Q

What are 3 categories of GI problems with exercise?

A

physiological

  • decrease blood flow (redirected to muscle)
  • cramps

mechanical
- posture/impact

nutritional

  • dehydration
  • distress (dairy, concentrated beverages)
122
Q

What are some GI issues in upper and lower GI tract?

A

upper
- heartburn, bloating, vomiting

lower
- urge to defecate, diarrhea

123
Q

What are things to avoid to prevent GI issues?

A
  • trying new things on day of performance
  • dairy
  • fibre
  • aspirin
  • high fructose
  • dehydration
124
Q

What factors determine fuel use and fatigue?

A

exercise intensity and duration

FITT principle

125
Q

What is direct calorimetry?

A

food combusted in chamber

heat produced = energy content of the food

126
Q

What is the available content of CHO, FAT, and PRO due to inefficiency?

A

1g CHO = 4 kcal
1g FAT = 9 kcal
1g PRO = 4 kcal

the gross energy content is not completely absorbed

127
Q

What is the Atwater Correction Factor?

A

godfather of energy balance

corrections in kcal/g of nutrients to account for differences in absorption

128
Q

What are coefficients of digestibility?

A

tell us how well our body can process something

easily digest CHO/FAT

animal PRO absorbed better than plant PRO

129
Q

What are the components of energy expenditure?

A

60% RMR
32% physical activity
8% TEF

130
Q

What is BMR?

A

basal metabolic rate

your body sustaining life, never getting up

RMR slightly higher

131
Q

What is a person’s average RMR?

A

1 kcal/kg/h

depends on muscle mass, age, gender, fitness, weight loss, hormones, etc.

132
Q

Describe characteristics of TEF.

A

increase due to digestion/absorption following food intake

1-4 hours following a meal = 8-10% increase in RMR

magnitude depends on types of food taken in (CHO and PRO > FAT)

differs from lean and obese individuals

133
Q

How does TDEE change between sedentary and very active individuals?

A

sedentary

  • vast majority RMR
  • some TEE

very active

  • majority TEE
  • some RMR

both about equal parts TEF/DIT

134
Q

What is the Harris Benedict Equation for?

A

calculate BMR and daily kcal requirements

135
Q

What is the static view of energy balance? What is it actually like?

A

RMR/PA balance with food intake

not as simple, many things influence

136
Q

What is SPA?

A

not explicitly exercising

ex. walking up the stairs to class

137
Q

Why are obesity rates increasing?

A

portion sizes increase

increase in sedentary behaviours

increased access to junk food

138
Q

Why is BMI not an appropriate gage of healthy weight?

A

doesn’t account for composition

ex. 200 lbs of muscle vs. 200 lbs of fat

139
Q

What is waist:hip ratios?

A

female > 0.85, gynoid/pear

male > 0.95, apple/android

if higher, higher risk for chronic disease

narrowest point = waist, widest = hips

140
Q

What are skin folds?

A

relationship between subcutaneous and total fat

not advisable on obese individuals, more error

7-10 sites recommended

141
Q

What are the 2, 3, and 4 compartment models of body composition?

A

2

  • fat vs fat free mass
  • ex. skin folds

3
- fat mass, lean mass, water

4

  • water, bone, lean mass, fat mass
  • ex. DXA
142
Q

What is BIA?

A

bioelectric impedance analysis

“barefoot scales”

electrodes placed on body, current is applied, greater resistance = greater fat

different tissues/substances have different signal resistances (ex. fat will impede, muscle will speed up signal)

143
Q

What is densitometry?

A

density = mass/volume

differences in density between fat and fat-free mass

measure mass, then measure volume through either hydrostatic weighing or air displacement

use to determine density

144
Q

What is DXA?

A

dual energy x-ray absorptiometry

lay on table, X-rays put through you and measure how distorted it is from source to receiver
- different tissues absorb differently

145
Q

What is CT?

A

computed tomography

use ionized radiation by x-ray (large dose, not feasible for whole body)

transverse views of body segments

146
Q

What is pQCT?

A

can examine bone strength/shape, patterns of subcutaneous fat, etc in older adults

147
Q

What is MRI?

A

use strong magnetic fields and radio-waves

accurately quantify muscle size

148
Q

What is the Atkins diet? Issues?

A

lose weight by drastically cutting back CHO
- low CHO, high FAT

uses ketones

  • works in the short term, not sustainable
  • blames CHO for obesity
149
Q

What is the Bernstein diet? Issues?

A

very low calorie as well as low CHO

constant visits, Vitamin B shots

  • works in short term, not sustainable
  • “medically backed 20 lbs loss per month”
  • extremely restrictive
150
Q

What is the Mediterranean diet? Issues?

A

lots of heart healthy fats
seafood, nuts, legumes, fruits, veggies, red wine, olive oil

everything in moderation

more of a lifestyle change than a weight loss plan

  • positive in health but not a lot of data on body composition
  • bit low in calcium (lack of dairy)
  • can be expensive
151
Q

What is the Paleo diet? Issues?

A

eat like our ancestors

fish, meat, eggs, fruits/veggies

no grains, dairy, sugars, oils, legumes/starchy veggies, processed foods

emphasis on exercise, high protein, no calorie restrictions

  • extremely hard to do
  • not sustainable
152
Q

What is the Slow CHO diet? Issues?

A

eat foods low in glycemic index
eliminate starches, sweets, dairy, fruit

main foods are eggs, meat, lentils, nuts, legumes, veggies
emphasize fermented foods

1 cheat day (good for sustainability)

  • no evidence that it works aside from short term
  • proposes 20 lbs/month (red flag)
153
Q

What is the South Beach diet? Issues?

A

control hunger by eating before it strikes

low CHO, high PRO
focus on lean PRO, low fat dairy, good CHO (fruits/veggies, whole grains)

phases: 1st strict, 3rd maintenance

  • no evidence that it works
  • works short term, mediocre sustainability
154
Q

What is Weight Watchers diet?

A

flexible, eat a balanced diet, in moderation, eat what you want

uses a point system to track what you eat

local meetings with motivation and weigh-ins

1st commercialized weight loss program to do clinical trials

effective, relatively

155
Q

What is the Zone diet? Issues?

A

equal, balanced
40% CHO, 30% FAT, 30% PRO

but 1000-1300 kcal/day

proper hormone balance

  • extremely calorically restrictive
  • works short term, mediocre sustainability
156
Q

What are the types of intermittent fasting?

A

alternate day
- 36h fast, 12h feed

modified
- fasting days = extreme caloric restriction (25% needs)

time-restricted

  • free feeding within certain windows
  • ex. 16h fast 8h feed, 20h fast 4h feed
157
Q

What are ketogenic diets? Issues?

A

little to no CHO intake
body relies on fat producing ketones for energy

can be deadly if going into ketoacidosis

often associated with large caloric restriction

hard to say where weight loss comes from
- may be largely fat-free mass

158
Q

What are similarities between all the diets?

A

most use “medical backing” as evidence

most are for commercial gain

most work in the short-term

most are restrictive/low-calorie, are not lifestyle

rapid weight loss which could be unhealthy

159
Q

Study: Endurance cyclists ate either high fat or high CHO diets (isoenergetic) and did a DXA for body composition.

A

body composition remained unchanged

high fat does not mean fat gain

energy balance is key factor

160
Q

Study: Obese subjects consumed either LCHF or LFHC diets (isoenergetic and hypocaloric, equal PRO) and measured weight/composition changes.

A

weight loss, fat loss, waist circumference all changed equally

in calorie drought, energy balance matters regardless of source

161
Q

Study: Obese subjects consumed either LPHC or LCHP diets that were isoenergetic and slightly hypocaloric and measured weight loss and RMR.

A

high PRO lost more weight

high CHO decreased RMR

majority of weight loss was water since loss of CHO and water stored with it
- weight loss doesn’t equal fat loss

162
Q

Study: Obese studies consumed either LPHC or LCHP diets ad libitum, measured weight/fat loss and eating patterns.

A

high PRO lose more weight and fat
- LCHP diet promotes negative energy balance

high CHO lost for first 3 months and then had plateau, where PRO group continued

high PRO group ate less food (more satiated)
- CHO less satisfying

163
Q

What can override satiety?

A

taste/smell of food
time of day/memory
social situations
stress

164
Q

Study: Women ate isoenergetic, 30% FAT diets with either high CHO or high PRO, either sedentary or exercising. Measured weight/fat loss.

A

high PRO group lost most weight and fat mass as well as least lean mass

exercise and PRO had independent and additive effects

LCHP diet plus exercise is superior strategy

165
Q

Study: Young, overweight males were provided meals that were 40% hypoenergetic, one group ate 1.2g/kg PRO and other ate 2.4g/kg PRO with intense 6d/week exercise regime. Measured weight and fat loss.

A

high PRO group lost more weight, almost entirely fat

lean mass increased

166
Q

What is the role of blood insulin?

A

increase fat storage and decrease fat use

poor for weight loss

low insulin = increased fat mobilization and decreased storage

167
Q

Study: What happened to chip intake when when no nutrition information was given versus when is was given?

A

not given:
- no difference between dieting and non-dieting in chip intake

given:

  • not dieting ate similar amount
  • dieting ate MORE fat-free chips (same kcal)

increased intake when foods are marked low-fat/fat-free, however many of these foods are high in CHO still

168
Q

What happens to EE when EI is restricted?

A

EE decreases

body is attempting to preserve mass, prevent fatigue

169
Q

Study: People ate extremely energy-restricted diets, either high PRO, CHO or FAT

A

decrease in RMR was the least in high PRO group
- greater TEF

dietary PRO maintains RMR

170
Q

What are the effects of high PRO intake?

A

lower insulin = increased fat mobilization and decreased storage

protein sparing effect on lean mass

higher satiety = decreased EI

increased RMR + energy expenditure in aerobic exercise
- increased TDEE

171
Q

What is orexigenic? What is anorexigenic?

A

orexigenic = appetite stimulation
- ghrelin

anorexigenic = satiety stimulation
- PYY, GLP1, PP, leptin

172
Q

What is the arcuate nucleus role in hunger?

A

ARC region in hypothalamus

generates release of neuropeptides which travel across brain to excite/inhibit activity

173
Q

What is special about leptin?

A

only tonic hormone

chronic indicator of energy balance

others are short-term, meal to meal variance

174
Q

How does energy balance differ with endurance training versus interval training?

A

endurance training burns more calories

interval training lost more fat in way less time exercising

EPOC may make energy expenditure higher over 24h
- may decreases hunger after exercise

175
Q

What is the difference between HIIT and SIT?

A

HIIT = intervals up to maximal

SIT = intervals above maximal

176
Q

What is the energy value of alcohol?

A

7 kcal/g

lots of calories from fat

177
Q

What does the body have to do to process alcohol?

A

alcohol can’t be stored

alcohol -> acetylaldehyde -> acetic acid -> acetate

acetate is stored as fat

reaction requires NADH, with in excess prevents making glucose and results in hypoglycemia

178
Q

What causes hangovers?

A

alcohol over 4%

  • prevents ADH release
  • excessive urination
  • dehydration and loss of water soluble vitamins
179
Q

How does alcohol promote fat formation/storage?

A

excess energy causes insulin to stimulate TG storage, causing generation of FA and TG

prevents fat oxidation

180
Q

What is considered safe/sustainable weight loss?

A

1% weight loss per week/about 1-2 pounds

caloric deficit of 500-1000 calories per day

intense restriction = rapid weight loss but not of fat, mostly glycogen in water, in some cases even PRO

181
Q

What are some effective weight loss strategies?

A

multiple smaller meals to stimulate metabolic rate
- eat every 2-3 hours, decreases hunger and EI

PRO with every intake
- increases satiety, slows absorption

low glycemic load CHO
- reduce insulin

182
Q

What results from common dieting trends of caloric restriction or cutting stuff out?

A

increased appetite
decreased energy expenditure during PA
decreased RMR
altered hormonal profile

183
Q

How can we use our hands to measure portion sizes?

A

fist = 1 serving veggies
palm = 1 serving protein
cupped hand = 1 serving CHO
thumb = 1 serving fat

KP332 (2 decks)

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