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Nutrition Ch. 7

Nutrition Chapter 7

QuestionAnswer
1. A food that is high in “energy” is high in calories. 1. TRUE. Calorie is a unit of measure pertaining to energy in foods. Thus a food that is high in “energy” is high in calories.
2. An excess of carbohydrates is more likely to cause weight gain than an excess of fat. 2. FALSE. An excess of any calorie-yielding nutrient, whether carbohydrate, protein, or fat, is converted to fatty acids and stored as fat.
3. When glucose from food or glycogen is not available to meet glucose need, the body converts fatty acids into glucose for energy. 3. FALSE. The body cannot convert fatty acids into glucose; only the glycerol portion of a triglyceride can be transformed into glucose.
4. Starvation diets (e.g., fasting) may cause less loss of body fat than low-calorie diets. 4. TRUE. Starvation diets (e.g., fasting) may cause less loss of body fat than low-calorie diets because the body seeks to lower its metabolic rate to sustain life when food is not available.
5. Ketones result from the incomplete breakdown of fatty acids. 5. TRUE. Ketones result from the incomplete breakdown of fatty acids when adequate glucose is available. Ketones inhibit appetite and increase the risk of acidosis.
6. The majority of calories expended daily by most Americans are on basal needs. 6. TRUE. Depending on the individual's activity level, basal metabolism accounts for 60 to 70% of total calories expended in a day.
7. Building muscle speeds metabolic rate. 7. TRUE. Building muscle speeds metabolic rate because lean tissue is metabolically active.
8. To reap health benefits, you must participate in continuous activity for at least 30 minutes. 8. FALSE. Activity does not need to be sustained for any given duration to provide health benefits. Snippets of activity accumulated over the entire day can provide the same health benefits as one exercise session of the same total length of time.
9. The best exercise is one the individual sticks with. 9. TRUE. The best exercise is one the individual sticks with. Exercise prescriptions are not one-size-fits-all.
10. To lose weight, what matters is the amount of calories burned not whether those calories are from stored fat or stored glycogen. 10. TRUE. The bottom line for losing weight is that calorie expenditure must exceed calorie consumption over time.
Calorie unit by which energy is measured; the amount of heat needed to raise the temperature of 1 kg of water 1 degree Centigrade. Technically, calorie is actually kilocalorie or kcal.
Metabolism the sum total of all physical and chemical changes that occur in living cells; it encompasses the two fundamental processes of anabolism and catabolism.
Anabolism energy-using reactions that build.
Catabolism energy-producing reactions that break down.
Anaerobic not requiring oxygen.
Pyruvate a three-carbon atom compound made from the breakdown of glucose, glycerol, and glucogenic amino acids.
Glucogenic Amino Acids amino acids that are broken down into the three-carbon compound pyruvate and are able to be synthesized into glucose.
Does the body efficiently convert fat into glucose? No. Converting fat to glucose is extremely inefficient because it represents only 5% of the total triglyceride molecule.
During the first few days of a fast the brain obtains its energy from where? It gets 90% of its glucose from catabolism of body proteins and 10% from glycerol in triglycerides
As the intensity of activity increases, the proportion of glucose used does what? increases because glucose is the only fuel that can be burned anaerobically via glycolysis
As the duration of activity increases, the proportion of fat used does what? increases. At the onset of moderate exercise fueled aerobically, muscle glycogen serves as the primary source of energy. After 20 to 30 minutes, the proportion of fat used increases to 50% to 60% of the total in an attempt to conserve glycogen.
Why do physically fit people burn more fat? Physically fit people have a higher aerobic capacity, allowing them to use more fat and spare more glycogen. Fat can be used for energy only when adequate
Basal Metabolic Rate (BMR) or Basal Energy Expenditure (BEE) the minimum caloric requirement to sustain life in a resting individual.
How do you calculate the BMR Weight in lb x 10cal/lb for women and 11 cal/lb for men
Hyperthyroidism is a big factor in obesity? T/F Hypothyroidism is responsible for only a small percentage of obesity.
Aerobic Exercise activity requiring oxygen; provides cardiovascular benefits because the cardiovascular system must work harder to deliver oxygen to the tissues.
ACSM American College of Sports Medicine
What does the ACSM recommend for exercise to provide health benefits? For health benefits, the ACSM recommends a minimum of 30 minutes of moderate intensity physical activity most days of the week.
What does the Institute of Medicine recommend for exercise to provide health benefits and weight loss? For health benefits and prevention of weight gain, the Institute of Medicine recommends 60 min/day of moderate intensity physical activity (e.g., walking/jogging at 4 to 5 mph) in addition to normal lifestyle activity.
What is an effective way to maximize glycogen storage for endurance? Carbohydrate-loading is an effective way to maximize glycogen storage for endurance events by simply adjusting carbohydrate intake and training schedule.
Ergogenic Aid products used to enhance physical performance.
When is the best time to exercise? The best time to exercise is what works for the individual.
For greatest effectiveness, exercise is best combined with what? A controlled calorie intake.
Low- and moderate-intensity exercises performed for longer than 20 minutes are fueled primarily by What? Fat
high-intensity exercise is fueled mostly by what? By glucose, but it burns more calories per unit of time.
Created by: cspearsall
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