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NS exam #4
NS exam #3
| Question | Answer |
|---|---|
| what form of energy is used for high intensity activities? | carbohydrates |
| what form of energy is used for low energy activities? | fats |
| what is not used as a fuel source for exercise? | protein (amino acids) |
| energy needs depends on | body size, gender, type of physical activity, athlete or not |
| recommend amount of kcal from carbs | 45-65% |
| recommended kcal from fat | 15-25% |
| recommended kcal from protein | 12-20% |
| recommended diet following exercise | consume carbs with protein, enhances muscle protein synthesis |
| critical period (3-4 hours after exercise) | to optimize glycogen storage and muscle protein synthesis |
| carbohydrate loading | alter exercise duration and carb intake to maximize muscle glycogen |
| when is water an adequate form of hydration? | activities lasting an hour or less |
| consume enough water to.. | maintain body weight |
| heat exhaustion | occurs when exercise causes loss of body fluids and then depleation of blood volume (sweating at 75% of humidity or higher) |
| (sweating at 75% of humidity or higher | rapid fatigue |
| heat stroke | occures when bodies temperature regulation mechanisms fail (core temp 104 or higher |
| symptoms of heat stroke | rapid pulse, hot, dry skin, hight body temp, weakness |
| sports anemia | increases the amount of water (plasma) in our blood without an increase in the amount of hemoglobin |
| B vitamins needed | for increased energy metabolism |
| 3 syndromes in female athlete triad | eating disorders, osteoporosis, amenorrhea |
| female athlete triad | menstrual dysfunction, low bone dynasty, disordered eating |
| ergonomic aids | substances used to improve exercise and athletic performance |
| anabolic steroids | testosterone based, effective in increasing muscle size, strength, power, and speed (illegal in US and IOC) |
| DHEA (dehydroepiandrosterone) | precursor of testosterone, claim taking them will increase testosterone levels and muscle strength |
| GHB (gamma-hydroxybutyric acid) | promoted as an alternative to anabolic steroids |
| creatine (creatine phosphate) | stored in our muscles, does not seem to enhance performance in aerobic type performance but does seem to enhance sprint performance in running, swimming, and cycling |
| caffeine | stimulant, makes us feel more alert and energetic, decreases fatigue increses use of fat as fuel, spares glycogen |
| ephedrine (ephedra, chinese ephedra and ma huang) | was in market for weightless. weightloss only shown in sedentary women, when increases with caffeine allows for vigorous exercise to go longer before reaching exhaustion |
| carnitine | helps shuffle fatty acids into the mitochondria to be used for energy, marketed as "fat burner" |
| chromium | enhances insulins action of increasing the transport of amino acid in the cell, marketed as "fat burner" |
| ribose | 5 carbon sugar critical to producton of ATP, claim to improve athletic performance |
| eating disorder | psychiatric condition involving extreme body dissatisfaction and longterm eating patterns harming the body |
| disordered eating | variety of abnormal or atypical eating behaviors used to reduce weight |
| anaerobic metabolism of glucose produces.. | lactic acid |
| lactic acid | by product of anaerobic metabolism, was once thought to cause muscle pain and fatigue, new research suggest that may not be true, may be used during high and low intensity |
| underweight | having too little body fat to maintain health |
| overweight | having a moderate amount of excess body fat |
| obese | having an excess of body fat that adversely affects health |
| morbid obesity | bodyweight exceeding 100% of normal, creating a very high risk for serious health complications |
| determining if a persons body weight is healthful should include | determining BMI, measuring body composition, assessing the pattern of fat distribution |
| Body Mass Index (BMI) | BMI={weight (lbs)/height (inches)^2} x703 |
| BMI <18.5 | underweight-increased risk of health problems |
| BMI 18.5-24.9 | Normal |
| BMI 25-29.9 | overweight |
| BMI 30-39 | obese-incresed risk of health problems |
| BMI >40 | morbid obesity-very hight risk of health problems |
| limitations of BMI | may overestimate fat in athletes, may underestimate fat in older people and those with less muscle mass |
| densitometry | underwater weighing |
| anthropometry | measurement of skin fold thickness using skin fold calipers or body circumference |
| conductivity | bioelectric impedance |
| duel energy xray absorptiometry (DEXA) | considered to be the most accurate |
| Bod Pod | air displacement (plethysmography), expensive |
| skinfold measurement | most inaccurate, dependent on person taking measurement and degree of training |
| fat distribution pattern | measured by weight to hip ratio and weight circumference (apple and pear shaped) |
| Apple shaped fat patterning | upper body, increased risk for chronic diseases |
| pear shaped fat patterning | lower body, no significant increased risk for chronic disease |
| Waist to hip ratio | waist circumperence/hip circumference desirable:<0.80 women, <0.95 men |
| waist circumferece | risk of death/chrnic diseases from all causes appears to be highest for individuals with central obesity which is defined as >40in males, >35 inches females |
| wheather a person gains or loses weight epends on | energy intake vs energy expenditure, genetic factors, childhood weight, behavior/lifestyle choices, social factor |
| weight loss equation | eat fewer calories+increase activity=weight loss |
| energy in carbohydrates | 4kcal/g |
| energy in protein | 4kcal/g |
| energy in fat | 9kcal/g |
| alcohol | 7kcal/g |
| Basal Metabolic Rate (BMR) | energy expended to maintain basal or resting functions of the body, the highest proportion of total energy expenditure |
| BMR increases with | more lean body mass, during stress, and periods of growth (childhood&prego), illness, and fever |
| BMR decreases with | age and during energy restriction (fasting or starvation) |
| Calculate your BMR | men: weight (kg)x 1.0 x 24 hrs women: weight (kg) x 0.9 x 24 hrs |
| physical activity and energy expenditure | 15-35% of daily energy expenditure |
| thermal effect of food | energy expended to digest, absorb, transport, metabolize and store food; 5-10% of total expenditure, lowest for fat and highest for protein |
| direct calorimetry | method that measures the amount of heat the body releases |
| indirect calorimetry | estimates energy expenditure by measuring oxygen consumption and carbon dioxide production |
| genetic factor | about 25% of ones body fat is accounted for by genetic influences |
| thrift gene theory | proposes that a gene causes people to be energetically thrifty, people with this gene expend less energy than other people and therefore gain weight |
| set point theory | proposes that each persons weight stays within a small range (set point), the body compensates for changes in energy balance and keeps a persons weight at his/her set point |
| leptin | acts to reduce food intake, produced by body fat act to reduce food intake |
| ghrelin | stimulates appetite, increases when hungry and decreases about one hour after eating, not diminished with obesity |
| peptide YY (PYY) | decreases appetite, released in the GI tract, after a meal to decrease appetite and inhibit food intake |
| social factors that influence our diet | family/cultural traditions, holidays, easy access to high fat foo, less physical activity, social expectations of the "perfect" body |
| high fat, low carb, high protein diet | results in low blood glucose levels which leads to decreases energy levels, diminished cognitive functioning and increased ketones (Dr. Atkins diet revolution, protein powder) |
| moderate fat, high carb, moderate protein diet | balanced in nutrients, gradual weight loss (weight waters, jenny craig, DASH diet, USDA MyPyramid) |
| low fat and very low fat diets | about 11-19% of total energy as fat, regular exercise is key, effective at weight loss but to restrictive to maintain over time. lower LDL cholesterol, triglycerides, glucose, insulin levels, blood pressure |
| how many kcals in 1 pound of fat | 3,500 |
| how many kcal in 5 pounds of fat | 17,500 |
| appropriate weight loss | no more than 1-2 pounds per week |
| consequence of a 2% error in energy balance over 20 years | 31,796 g fat produced, 27,026 g adipose tissue, 59.5 pounds gained |
| adipose tissue has how much fat | 85% |
| weight loss meds and herbal supplements | may have dangerous side effects, many have been removed from market, should only be used on obese people or heave people with health risks |
| effective weight gain | eat 500-1000 extra calories per day, eat throughout day, keep balanced diet, avoid tobacco |
| cutting back on one can of soda a year can lead to a weight loss of how much per year? | 15 pounds |
| soft drinks have how many kcals of sugar | 150kcal |
| protein supplements | do not increase muscle growth or strength, can cause dehydration, liver and kidney damage, calcium loss, compromised absorption of amino acids |
| how many of the leading causes of death in US are associated with obesity | 5 out of 9 |
| dyslipidemia | elevated total cholesterol, LDL cholesterol, decreased HDL choleterol |
| treatments for obesity | lo calorie diet and reglar exercise, medications, vertical banded gastroplasty, gastric bypass gastric banding |
| Meridia (sibutramine) | decreases appetite by altering brain neurotransmitters |
| Xenical (orlistat) | inhibits pancreatic lipase and decreases fat absorption |
| 4 components of fitness | flexibility, strength, cardiorespiratory fitness, body composition |
| regular physical activity reduces the risk of | heart disease, stroke, high blood pressure, obesity, type 2 diabetes, osteoporosis, colon cancer |
| how many americans do not get sufficient physical activity? | more than half of the population |
| how many highschool students participate in physical activity? | less than 30% |
| a good physical fitness program | meets your personal goals, is fun, include variety and consistence, appropriately overloads the body, includes a warm up and cool down |
| The FIT principal | frequency, intensity, time of activity |
| cool downs help to | prevent injuries, prevent soreness |
| calculating maximum heart rate | 220-your age=MHR |
| how close to your MHR should you be at during exercise | less fit at 50%, for fit at 75% |
| Adenosine triphosphate (ATP) | the common currency of energy for virtually all cells in the body |
| how much ATP do the muscles store | enough for about 1-3 seconds of activity (must be generated continuously) |
| metabolism of glucose | anerobic breakdown of glucose yields 2 ATP, aerobic breakdown of glucose yields 36-38 ATP |
| Triglyceride (fats) can be metabolized to generate ATP | for low intensity exercise, exercise of long duration, provides 2x more energy per gram than carbohydrate, "unlimited" supply |
| multiple factors contribute to the development of an eating disorder | family environment, unrealistic media image, sociocultural values, genetic and biological factors |
| families with an anorexic member seem to have... | a more rigid family structure |
| families with a member who has bulimia seem to have... | a less stable family organization |
| personality traits of anorexia nervosa | exhibit increased rates of: OCD, perfectionism, socially inhibited, compliant, emotionally restrained |
| personality traits of bulimia nervosa | exhibit increased rates of: impulse, low self esteem, extroverted, erratic personality that seeks attention and admiration |
| what is the probability of having an eating disorder if a family member has one | several times higher |
| anorexia nervosa | medical disorder in which unhealthful behaviors are used to maintain a body weight less than 85% of expected weight, 90-95% are young girls and women, 1% of US females will develop anorexia, 5-20% will die within 10 years of diagnosis |
| symptoms of anorexia nervosa | extremely restrictive eating practices, self starvation, intense fear of weight gain, unhealthful body image, amenorrhea |
| amenorrhea | no menstrual period for at least 3 months |
| health risks of anorexia nervosa | electrolyte imbalance, cardiovascular problems, gastrointestinal problems, bone problems |
| bulimia nervosa | eating disorder characterized by binge eating followed by purging, affects 1-4% of women, female to male ratio of 1:6 and 1:10, 50% diagnosed with anorexia will also be diagnosed with bulimia, 1% die within 10 yrs of diagnosis |
| binge eating | eating a large amount of food in a short period of time |
| purging | the attempt to rid the body of unwanted food by: vomiting, laxatives, fasting for days (followed by binge), excess exercise, |
| symptoms of bulimia nervosa | recurrent episodes of binge eating, recurrent behavior to compensate for binge eating, binge eating occurs on average, at least twice a week for three months, negative body image |
| health risks of bulimia nervosa | electrolyte imbalance, gastrointestinal problems, dental problems, calluses on back of hands and knuckles from vomiting, swelling of the cheeks or jaw from vomiting |
| disordered eating | comprised of a variety of unhealthy behaviors including binge eating, chronic overeating, chronic dieting (none last long enough to cause serious illness but can lead to eating disorders |
| symptoms of binge eating disorder | often overweight, sense of lack of control during binging, chaotic eating behavior (eating too much, too fast, in private) negative self esteem and body image, often associated with depression substance and anxiety disorders |
| health risk of binge eating disorder | increased risk of overweight or obesity, foods eaten during binging are often high in fats and sugars |
| night eating syndrome | eat majority of energy between 8pm-6am, get up to eat, characterized by a depressed mood, health risk:obesity |
| chronic dieting symptoms | preoccupation with food, weight, calories, strict dieting, excessive exercise, loss of concentration, mood swings, increased criticism of body shape |
| chronic dieting health risks | poor nutrient and energy intake, decreased caloric intake causing inadequate vitamin and mineral intake, decreased energy expenditure due to a reduced basal metabolic rate, decreased ability to exercise, increased risk of psychiatric eating disorder |
| when is female athlete trio seen most often | sports that use subjective scoring (dance, diving, skating, gymnastics, horse racing) |
| treatment for eating disorders | successful treatment usually involves a team approach including: patient, physician, nutritional counselor, psychiatric counselor |
| treatment for anorexia nervosa | restore healthy weight, treat complications, encourage healthful behaviors, correct dysfunctional feeling toward the eating disorder,enlist help of family and friends |
| treatment for bulimia nervosa | identify and modify the events that trigger binging and purging behaviors, monitor and alter thought patters related to food and body, include help from friends and family |
| prevention of eating disorders requires | reducing weight related criticism of children and young adults, identifying unrealistic body images in the media, participation in physical activity and sports, modeling a healthy diet by parents |
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