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Intro to Fitness > Quiz 3 > Flashcards

Quiz 3 Flashcards

1
Q

Energy Balance

A

balance the calories consumed through eating and drinking compared to calories burned

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2
Q

Weight maintenance

A

E in = E out

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3
Q

Weight gain

A

E in > E out

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4
Q

Weight loss

A

E in < E out

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5
Q

What is the result of a short period of positive energy balance?

A
  • Short-term weight gain
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6
Q

How does the body prevent the continuous increase of weight?

A
  1. increasing resting energy expenditure
    • hormone regulation
    • thyroid regulates metabolic rate
  2. Increase the energy cost of performing an activity
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7
Q

Gaining weight from positive energy balance =

A

increase in fat mass

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8
Q

Can carbs be converted into protein or fat

A
  • unlike animals, humans have insufficient enzymes to do so
  • there is some conversion only
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9
Q

Limited storage:

A

carbs and proteins

Carbs stored as glycogen ( 2 pounds max)

excess carbs and protein expended first, fat gets stored without being used as fuel

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10
Q

What is the estimation of healthy weight? Men

A

106 pounds for first 5 ft. + 6 lbs for every inch over that

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11
Q

What is the estimation of healthy weight? Women

A

100 lbs for the first five ft. + 5 lbs for every inch over

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12
Q

Macronutrients ( large quantities):

A
  • Energy providing nutrients ( calories)
  • Carbs, proteins, Lipids
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13
Q

Carbs

A
  • Major source of fuel for body in exercise
  • starches and sugars
  • food sources: grain, veggies, legumes, fruits, dairy
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14
Q

Proteins

A
  • Building blocks of life - amino acids combine = proteins
  • some proteins are essential ( can’t be made so must be in the diet)
  • Food sources: animal sources, dairy, legumes and grains
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15
Q

Lipids

A
  • bad fats and good fats
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16
Q

Bad fats:

A
  • Trans fats- worst dietary fat ( margarine, shortening)
  • Saturated fats- Common in the American diet ( red meat, whole milk)
  • trans and saturated fats increase the risk of heart disease
  • protective against heart disease
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17
Q

Good fats:

A
  • From veggies, nuts, seeds, fish
  • monosaturated fats ( ex. olive oil)
  • polyunsaturated fats ( ex. corn oil)
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18
Q

Micronutrients( smaller quantities):

A
  • Vitamins, minerals
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19
Q

Vitamins:

A

regulate bodily processes, keep organs and tissues functioning, and promote growth
- blood clotting, calcium balance

Do not contribute energy ( help with the extraction of energy)

Fat-soluble and water soluble in the body ( water-soluble lost daily)

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20
Q

Minerals and Water

A
  • 16 minerals are essential to health
  • deficiencies are uncommon, except calcium and iron
  • Water is chemically the simplest nutrient, most important
  • can survive loner without any other nutrient than we can survive w/o water
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21
Q

How much of our bodies are water?

A

60%

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22
Q

Top sources of calories in Americans 2 years or older

A
  1. Grain-based desserts
  2. Yeast breads
  3. Chicken and chicken mixed dishes
  4. Soda/energy/sports drinks
  5. Pizza
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23
Q

Code words for sugar:

A
  • brown sugar
  • cane juice and cane syrup
  • confectioners sugar
  • corn sweeteners and corn syrup
  • dexrose
  • fructose
  • glucose
  • high fructose corn syrup
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24
Q

Whole Grains:

A
  • unrefined grains that haven’t had their bran and germ removed by milling - low glycemic index
  • more fiber and important nutrients
  • brown rice, ingredients such as buckwheat
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25
Q

Refined grains:

A
  • milled to give them a finer texture and extend their shelf life- no bran and germ
  • the refining process removes many nutrients and fiber
  • white flour, white rice, white bread, and degermed cornflower
  • enriched and fortified at times
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26
Q

Daily Value %

A
  • 5% or less is low
  • 20% or more is high
27
Q

Mediterranean Diet

A
  • high in fruits, veggies, wholegrains bread, rice and pasta, potatoes, beans, nuts and seeds
  • Olive oil as an important fat source and fat from dairy products, fish, and poultry ( consumed in low- moderate amounts)
  • eggs in moderate amounts, and low amounts in red meat in low amounts
  • wine is consumed in low to moderate amounts
28
Q

Where does the Mediterranean diet originate?

A

American scientist Ancel Keys pointed out the correlation between cardiovascular disease and diet in the 1950s

  • Seven countries study
29
Q
A
30
Q

What evidence did the seven countries’ study provide?

A
  • cardiovascular risks are universal
  • diet-heart hypothesis
  • preventable
  • A healthy lifestyle may promote different aspects of health `
31
Q

DASH- Dietary Approach to Stop Hypertension

A
  • emphasized veggies, fruits and low fat dairy ( moderate amounts of whole grains, fish, poultry and nuts
32
Q

Standard DASH diet:

A

2300 mg of sodium a day

33
Q

Lower sodium DASH diet:

A

Consume up to 1500mg sodium a day

34
Q

What is intermittent fasting

A
  • specifies when you should not eat certain foods
  • eating pattern that cycles between periods of fasting and eating
  • currently popular
35
Q

History of Intermittent fasting:

A
  • Practice throughout human evolution. Hunters-gatherers
    - evolved to function without food for longer periods of time
  • several people consider fasting from time to time as more natural than eating 3-4 meals a day
    • often done religiously as well
  • animal studies
    • E restriction study: prevents cancer
36
Q

Energy restriction is difficult to achieve more to maintain:

A
  • 25-30% adherence ONLY to low cal diets at 12 months
  • 20-240% achieve> 5% weight loss at `1 year
  • Only 20% of women at high risk of breast cancer maintain > 5% weight loss a 5 years with restriction diets
37
Q

How does fasting affect body?

A
  • Fasting for 14 hrs makes body burn body fat due to lowering of blood sugar or carbs
  • rapid loss of fat ny fasting 14-20 hours per day = metabolic switching
  • progress slowly, not advised to jump straight into 24-23 hr fasts
38
Q

Metabolic switching:

A

liver-derived glucose to adipose cell-derived ketones

39
Q

What are the most popular methods of intermittent fasting?

A
  • 16/8 method ( Leangains protcol)
  • Eat- Stop- Eat method
  • 5:2 diet
40
Q

In the research who lost more fat the Intermittent dieters or the daily dieters?

A

Intermittent dieters lost more fat ( 6kg v.s 4.9 kg)

41
Q

The intermittent diet had beneficial effects on metabolism during and after restriction days. True/ False

A

True.

  • better at reducing insulin on “non-diet day”
  • additional 25% reduction on insulin on diet days
42
Q

What positive changes did intermittent fasting have?

A
  • improved glucose regulation
  • stress rsistance
  • suppresses inflammation
  • cells activate pathways that enhance intrinsic defenses against oxidative stress and those that remove or repair damaged molecules.
43
Q

Bariatric Surgery:

A
  • restrictive surgery - restricts amount of food ingested (decreases appetites)
  • Malabsorptive: limits digestion and absorption –> decreases the length of intestine exposed to the food ( reduces fat absorption by 2%)
  • Surgery is always accompanied by behavior modification - diet and exercise
44
Q

Sleeve gastrectomy:

A
  • Resection of 80% of the greater curvature side of the stomach
  • smaller tubular sleeve is created
  • causes weight loss through mechanical restriction and hormonal modification
45
Q

Ghrelin

A
  • hunger hormone
  • lowered in sleeve gastrectomy
46
Q

Mechanical restriction:

A

reducing volume and stomach motility

47
Q

Intra- Gastric Balloon:

A
  • deflated balloon placed in the stomach, filled to decrease stomach space
  • left in stomach max 6 months
  • typically used prior to other surgery
48
Q

Why measure body comp?

A
  • change in body fat weight due to weight loss programs
  • athletes : performance
  • monitor weight in diseased patients
  • Track long term changes with aging
49
Q

Essential Fat

A

necessary for normal functions
- bone marrow
- cell membranes
- organs
- fat rich tissues in the CNS

  • 2-5% in men / 10-13% in women
50
Q

Storage Fat:

A

Adipose tissue = storage fat
- located around internal organs
- Subcutaneous

51
Q

fat cell growth: Hypertrophy

A
  • increase in size
  • excess triglyceride fat accumulation in existing adipocytes
52
Q

fat cell growth: hyperplasia

A
  • increase in number
  • results from the recruitment of new adipocytes from the precursor cells in fat tissue
53
Q

BMI:

A
  • Common way to classify obesity
  • Body mass index = (weight in kg)/height in m^2
  • composite # used to define obesity
  • does not take into account lean body mass
  • effective screening tool - it’s not diagnostic
54
Q

Childrens BMI:

A
  • For children 2-19 yrs old BMI is age and gender-specific
  • tracks childhood overweight into adulthood
55
Q

2-compartment model:

A
  • Fat mass
  • fat-free mass
56
Q

3-compartment model:

A
  • fat mass
  • fat-free mass
  • bone ( mineral) mass
57
Q

4- compartment model:

A
  • fat mass
  • fat-free mass
  • water mass
  • bone (mineral) mass
58
Q

Underwater weighing:

A
  • a person is weighed on land and in the water tank to determine BODY DENSITY
59
Q

Basics of Underwater weighting:

A
  • Archimedes Principple
  • lean tissue = greater density than water
  • fat tissue = lower density than water

= A person with more body fat will weigh less underwater than a person with more lean tissue

60
Q

Bioelectrical impedance:

A
  • electric current flows through the body and resistance is measured
61
Q

Basics of Bioelectrical impedance:

A
  • more muscle= greater amount of water the body can hold = less resistance
  • more fat= less water= more resistance
62
Q

Air displacement plethysmograph-
BodPod

A

Utilizes displacement of air within a closed chamber (Bod Pod) and
pressure-volume relationships (Boyle’s Law) to estimate BV

63
Q

DXA measures:

A

Distinguishes between
- bone
- soft tissue ( muscle and fat)

64
Q

Measuring Body Fat

A
  • skinfold thickness measurements, using calipers to measure fat under the skin
  • based on the direct correlation between subcutaneous fat and whole-body fat.

Intro to Fitness (4 decks)

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