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Nutritional Science > Test 3 > Flashcards

Test 3 Flashcards

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1
Q

BMR

A

Basal Metabolic Rate
Energy expended to maintain basal or resting functions of the body.
The highest proportion of total energy expenditure.

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2
Q

BMR increases with:

A

more lean body mass , during stress, and periods of growth (childhood & pregnancy), illness and fever.

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3
Q

BMR decreases with:

A

age and during energy restriction (fasting or starvation).

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4
Q

Thrifty Gene Theory

A
  • Proposes that a gene (or genes) causes people to be energetically thrifty.
  • Proposes that people with this gene expend less energy than other people and therefore gain weight.
  • A “thrifty gene” has not been identified.
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5
Q

Set Point Theory

A
  • purposes that each person’s weight stays within a small range (set point)
  • The body compensates for changes in energy balance keeps a person’s weight at his/her set point.
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6
Q

Weight Loss Surgery

A
  • Only for morbid obese
  • Serious surgery with varied outcomes and possible complications
  • Often very successful
  • Should not be the last choice

Types are

  • Vertical banded gastroplasty: reversible
  • Gastric bypass: NOT reversible
  • Gastric banding: reversible
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7
Q

Meridia (sibutramine)

A

decreases appetite by altering brain neurotransmitters. Side effects- increased blood pressure, dry mouth, anorexia, constipation, insomnia, dizziness, and nausea.

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8
Q

Xenical (orlistat)

A

Inhibits pancreatic lipase and decreases fat absorption. Side-Effects- abdominal pain, fatty and loose stools, leaky stools, flatulence, decreased absorption of fat soluble nutrients such as vitamins E and D.

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9
Q

Leptin

A

which acts to reduce food intake

  • Produces by body fat acts to reduce food intake
  • Less effect to leptin found in the obese
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10
Q

Ghrelin

A

stimulates appetite

  • Increase when hungry and decrease about one hour after eating
  • Not diminished with obesity
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11
Q

Peptide YY (PYY)

A

decreases appetite

-Released in the GI tract, after a meal to decrease appetite and inhibit food intake.

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12
Q

Limitations of BMI

A

It may overestimate body fat in athletes and others who have a muscular build.

It may underestimate body fat in older persons and others who have less muscle mass.

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13
Q

4 Factors of Fitness

A
  • Flexibility: Capacity of joints to move through a full range of motion.
  • Strength: the ability of muscles to work against resistance
  • Cardiorespiratory fitness: The ability of the CV system and lungs to sustain effort over time.
  • Body Composition: amount of bone, muscle, and fat tissue in the body.

Musculoskeletal fitness and endurance: The ability of a muscle to contract repeatedly without becoming exhausted.

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14
Q

Are fat-free and carbohydrate-free diets healthy weight loss strategies when following them long term?

A

NO

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15
Q

Benefits of Physical Activity

A

Regular physical activity reduces the risk of heart disease, stroke, high blood pressure, obesity, type 2 diabetes, osteoporosis and may reduce the risk of colon cancer.

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16
Q

Food Infections

A

Illness resulting from eating food contaminated with living organisms.

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17
Q

Food Intoxication

A

Illness resulting from eating food in which microbes have secreted toxins (poisons).

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18
Q

Preventing Food-Borne illnesses:

A
  • Wash hands and kitchen surfaces often
  • Separate foods to prevent cross contamination.
  • Chill foods to prevent microbes from growing.
  • Cook foods to their proper temperature.

Foods should be thawed in fridge.
Purchase refrigerated and frozen foods last when shopping.

19
Q

3500kcal equals _____________, so decreasing _______kcal a day from the diet will equate to losing one pound (hopefully from fat) weekly.

A

1 pound

500kcal

20
Q

Eating Disorders:

A

psychiatric condition involving extreme body dissatisfaction and long term eating patterns harming the body.

21
Q

Disordered eating:

A

variety of abnormal or a typical eating behaviors used to reduce weight.

22
Q

Anorexia Nervosa

A
  • Medical disorder in which unhealthful behaviors are used to maintain a body weight less than 85% of expected weight.
  • Symptoms: extremely restrictive eating practices, self-starvation, intense fear of weight gain, unhealthful body image.
23
Q

Bulimia Nervosa

A
  • Characterized by binge eating followed by purging, binge eating by eating a large amount of food in a short period of time and then riding it by purging.
  • Symptoms include recurrent episodes of binge eating, recurrent inappropriate behavior to compensate for binge eating, and negative body image.
24
Q

_________ is an ergogenic aid that can be used to __________ muscle mass.

A

creatine

increase

25
Q 
BMI Ranges
Underweight-
Normal weight- 
Over-weight-
Obese- 
Morbidly obese-
A

Underweight- /= 40

26
Q

Female Athlete Triad

A

The triad includes three syndromes: eating disorders, osteoporosis, and amenorrhea.

  1. Nutritional inadequacies from disordered eating
    2 Irregularities menstrual cycle
    3 These in turn cause hormonal disturbances
    4 Which lead to a significant loss of bone mass.

Supplementation may be needed for female athletes who are physically small and comsume lower energy intakes.

27
Q

Purging:

A

An attempt to rid the body of unwanted food by:

  • vomiting
  • Laxatives
  • Fasting for days (following a binge)
  • Excessive Exercise
28
Q

Causes of Food-Borne Illness

A
  • Campylobacter jejuni
  • Salmonella
  • Escherichia coli
  • Viruses (hepatitis A & E, and norwalk virus
  • Helminths (or worms)
  • Giardia
  • Protozoa (water-borne illness)
  • Toxins
  • Fungi
29
Q

Short powerful bursts (discus throw) primarily uses ____________/.

A

ATP/ creatine phosphate

30
Q

High intensity exercise short-lasting events (running a mile as fast as you can) uses ________.

A

carbohydrates

31
Q

longer low intensity events (day long hike) uses __________.

A

Fats

32
Q

Waist-to-Hip Ratio

A

-WHR= Waist circumference/ Hip circumference
-Valuable indicator of fat distribution
-Desirable Values:< .8 for women
< .95 for men
-High=Central Obesity

33
Q

Waist Circumference

A

Risk of death/ chronic diseases from all causes appears to be the highest for individuals with central obesity which is defined as:

> 40in (males)
35in (females)

34
Q

Body’s defense against Microbes

A
  • antimicrobial enzymes in saliva
  • HCL in stomach (strong acid environment)
  • Vomiting and diarrhea help expel microbes
  • Immune system is activated
  • Generalizedin flammatory response: nausea, fatigue, muscle cramps.
  • At risk are children under 10, the elderly, pregnant women, and people who are immunocompromised or undergoing chemotherapy.
35
Q

What section of fat distribution is associated with an increased risk of cardiovascular disease and type 2 diabetes.

A

Mid-section (stomach and abdomen)

36
Q

You can prevent food spoilage by using many natural techniques.

A
  • Salting or sugaring
  • Drying the food.
  • Smoking
  • Cooling

Others include:

  • industrial canning
  • Pasteurization
  • Aseptic packaging
  • Chemical preservatives
  • Irradiation
  • Genetic modification
37
Q

Different ways to evaluate body composition:

A

Densitometry: underwater weighing,

Anthropometry: Measurement of skinfold thickness using skinfold calipers or body circumferences,

Conductivity: Bioelectric impedance, Dual-Energy x-ray absorptiometry (DEXA)-CONSIDERED MOST ACCURATE,

Bod Pod- Air displacement (expensive).

Skinfold measurement is the most inaccurate measurement available.

38
Q

How many American adults do NOT perform a sufficiant amount of physical activity?

A

More than half

39
Q

_____ is the energy currency of our body and when stored in our _________ only lasts about ___________ during exercise, so we constantly need to _________ ATP stores during physical activity.

A

ATP is the energy currency
stored in our MUSCLES
only lasts about 1-3 SECONDS
so we constantly need to REPLENISH ATP

40
Q

What is the best way to treat eating disorders?

A

Team-Management Approach

41
Q

What is FIT?

A

(Frequency, Intensity, and Time)
•Frequency- the frequency of physical activity varies with fitness goals.
•Intensity- determining proper intensity may be based on maximal heart rate.
•Time of activity- whether the total activity time is an accumulation of activities or completed all at once.

42
Q

Sources of Energy (in order):

A
  1. ATP
  2. Creatine Phosphate
  3. Carbohydrates (glucose)
  4. Fatty Acids
43
Q

Weight exceeding _______% of normal is defined as Morbid Obesity.

A

100%

44
Q

Fat=
Carbs=
Protein=

A 
Fat= 9kcal/gram
Carbs= 4kcal/gram
Protein= 4kcal/gram

Nutritional Science (6 decks)

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