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Nutrition Final Exam
KIN-263-101
| Question | Answer |
|---|---|
| Overweight | having extra weight from bone, muscle, body fat, and/or body water |
| Obese | Condition characterized by excessive and unhealthy amounts of fat |
| Ketosis | a metabolic stat that occurs when your body burns fat for energy instead of glucose |
| BMI | Body Mass Index - numerical value that reflects body weight adjusted for height |
| Basal Metabolism | minimal number of kilocalories the body uses to support vital activities after fasting and resting for 12 hours |
| RMR | Resting Metabolic Rate - body's rate of energy use a few hours after resting and eating |
| Android | fat stores mainly around the trunk/abdomen (also called "central" fat stores). Has an apple shape; usually seen in men |
| Gynoid Obesity | Fat stores primarily stores in the lower par of the body. Has a pear shape; usually seen in women |
| Hunger | uncomfortable feeling that rives a person to consume food |
| Appetite | desire to eat appealing food |
| Satiety | sense that enough food or beverages have been consumed to satisfy hunger |
| Anorexia Nervosa | (AN) severe psychological disturbance characterized by self-imposed starvation |
| Bulimia Nervosa | (BN) severe psychological condition characterized by repeated episodes of binge eating followed by unhealthy behaviors to prevent weight gain |
| Thermic Effect of Food | (TEF) energy used to digest foods and beverages as well as absorb and further process the macronutrients |
| For most people, the body's ordinary metabolic activities account for a smaller part of energy expenditure than do muscular activities | False |
| List the different BMI classifications and the ranges associated with each. | Underweight: Below 18.5 Healthy Weight: 18.5-24.9 Overweight: 25-29.9 Obesity: 30+ |
| Explain the set point theory. | Scientific notion that body fat content is genetically predetermined. Therefore, most people will lose or regain weight after experiencing gain or loss |
| List the factors that influence the metabolic rate. | age; gender; muscle-to-fat ratio; amount of physical activity; hormone function; emotional stress; stimulant drugs |
| Explain what most weight loss during the early stages of a low-carbohydrate diet is the result of | water loss |
| List and briefly describe the weight loss medication approved by the FDA. | Contrave; Saxenda; Qsymia; Xenical (orlistat). Some of these medications suppress or regulate appetite, but orlistat reduces fat digestion by 30% |
| Explain the concept of “spot reduction” and whether or not it’s effective. | Spot reduction is the idea that you can focus on losing fat in one area of your body; it is not possible. |
| Explain the effective way for people to gain or lose weight. | - adopt a non-diet approach - develop long-term healthy eating habits and physical activity habits - set achievable goals - avoid "all-or-nothing" thinking - focus on health rather than appearance |
| Explain how a health care professional can distinguish between an individual with anorexia nervosa and bulimia nervosa. | Someone with Bulimia is still getting calories in |
| List and briefly explain the tests to measure body composition. | Hydrostatic (underwater) Weighing; BOD POD (measures air displacement); Skinfold test (calipers); Bioelectrical impedance (electrical current) |
| Explain the difference between and eating disorder and disordered eating. | an eating disorder is clinically diagnosed and chronic, disordered eating is just abnormally patterned eating (think about how you eat on vacation vs your day-to-day diet) |
| Physical Activity | movement resulting from contraction of skeletal muscles |
| Physical Fitness | ability to perform moderate-to-vigorous-intensity activities for a reasonable amount of time, without becoming excessively fatigued |
| Target Heart Rate | heart rate range that reflects intensity of physical exertion |
| Maximum Heart Rate | 220 - your age = your age-related maximum heart rate |
| ATP | Adenosine triphosphate - molecule that stores energy |
| Heat Cramps | heat-related illness characterized by painful muscle contractions |
| Heatstroke | Most dangerous form of heat-related illness |
| Heat Exhaustion | heat-related illness that can occur after intense exercise |
| Lactic Acid | compound formed from pyruvate during anaerobic metabolism |
| Ergogenic Aid | foods, devices, dietary supplements, or drugs used to improve physical performance |
| List the benefits of being physically active. | Reduces stress; improves self-image; increases muscle mass and strength; reduces risk of colon cancer; increases flexibility and balance; improves blood glucose regulation; increases cardiovascular function; reduces likelihood of sleep disorders |
| Calculate your target heart rate zone. | Moderate: 64 to 76% of age-related maximum Vigorous: 66 to 93% of age-related maximum Age related maximum: 220 - your age |
| Explain aerobic vs. anaerobic exercise. | anaerobic requires less oxygen (weight lifting), while aerobic requires more oxygen (cycling) |
| Explain metabolism (catabolic vs. anabolic). | Catabolic breaks down big molecules into easier to absorb molecules. Anabolic builds molecules required for the body's functionality |
| List and briefly describe the three energy systems and provide examples of sports/activities for each | - Phosphocreatine (PCr) ATP system: (anaerobic) supplies muscles for ab 10 sec - Lactic acid system: (anaerobic) - 10 to 180 seconds - oxygen system: (aerobic) - 2 min or longer |
| List and briefly explain the energy sources for the muscles. | - ATP (PCr): used at all time; 10 sec; bench press, high jump - Anaerobic: high-intensity exercise; 10-180 sec; sprint - Aerobic: sustained exercise; 2+ min; swimming, jogging |
| Explain the timing and importance of the pre-event meal and the suggested macronutrient composition | 1 to 4 hours before comp in events lasting longer than 1 hour, athletes should eat a meal that supplies 1 to 4 g of carbs per kg of body weight. Improves performance |
| Explain the process of carbohydrate loading and which athletes benefit most from this practice | manipulating dietary and physical activity patterns 3 to 7 days before an event to increase muscle glycogen stores well above the normal range. Delays fatigue in athletes participating in events lasting 90+ minutes |
| Explain the importance of protein and carbohydrate consumption for recovery. | Athletes need to consume 6 to 12g of carb/kg of body weight to replenish their muscle glycogen stores. Muscles may also lose some protein during prolonged physical activity because certain amin acids are metabolized |
| Explain the effect of caffeine on the CNS. | Raises the level of fatty acids in the blood, causing exercising muscles to use more fat for energy. Enhances the ability of skeletal and heart muscles to contract and increases mental alertness |
| AI for water intake for males and females. | M: 15.5 cups or 3.7L F: 11 cups or 2.7L |
| 11. Do I need a sports drink? Explain. | Are you performing a high-intensity activity lasting more than 1 hour? if so, then yes |
| Botulism | a rare but serious illness caused by a toxin that attacks the body's nerves and causes difficulty breathing, muscle paralysis, and even death. Associated with improperly canned items and honey (specifically for infants) |
| Foodborne Illness | Illness that results when a pathogen in food inflames the intestinal tract or other body tissues |
| Food Intoxication | Illness that results when poisons produced by certain microbes contaminate food and irritate the intestinal tract |
| Pathogens | disease-causing agents |
| Pasteurization | process that kills pathogens in foods and beverages as well as many microbes responsible for spoilage |
| Listeriosis | Infection resulting from consuming Listeria bacteria. Usually in unpasteurized milk and some soft cheese |
| Salmonellosis | Infection resulting from consuming salmonella bacteria. Can be found in undercooked beef, poultry, eggs, and fresh produce |
| GRAS List | (Generally Recognized as Safe) ingredients considered to be safe |
| Lead Poisoning (and explain how it progresses) | Occurs when lead builds up in the body, often after months or years. Usually caused by eating or breathing in dust from deteriorating lead=based paint. Causes severe brain damage |
| Shelf Life | period of time that a food can be stored before it spoils |
| Fermentation | process used to preserve or produce a variety of foods, including pickles and wine |
| Irradiation | Preserves foods by using a high amount of energy to kill pathogens such as salmonella and E. coli, as well as microbes that contribute to food spoilage |
| Pesticides | Substance that people use to kill or control unwanted insects, weeds, or other harmful organisms |
| List what most E. coli outbreaks have been linked to | Contaminated water or food, especially raw vegetables and undercooked ground beef |
| List the danger zone of food temperatures and the safe cooking temperatures for ham, beef, ground beef, and chicken | Danger zone: 40 to 140 Degrees F Ground Beef: 160 Birds: 165 Fish: 145 Steak: 145 |
| List common sources of food-borne illness caused by bacteria and viruses and briefly explain the difference | Raw meat; and poultry, raw milk, fresh soft cheese |
| Explain who is most affected by foodborne illnesses | The elderly (65+), children younger than 5; people with weakened immune systems; pregnant women |
| Explain how cross contamination can be avoided | Wash hands and utensils after the come in contact with raw produce and meats |
| Explain how meats are thawed safely. | in the refrigerator or under cold running water |
| Lis the tips that can help reduce one’s risk for obtaining a food-borne illness. | - proper thawing practices - cook foods immediately after thawing - marinate food in the fridge, and discard marinade - do not remove cold foods from the fridge or hot foods from the stove until it is time to serve them |
| Who is raw seafood safe for? | healthy people |
| List and briefly explain the four simple rules of the “Check Your Steps” program. | 1. CLEAN. wash hands and surfaces often 2. SEPARATE. Do not cross-contaminate 3. COOK. Cooke to proper temperatures 4. CHILL. Refrigerate promptly |
| List and briefly explain common types of food additives. | - Preservatives: prevent food from spoilage (citric acid, BHA) - Sweeteners: adds sweetness (sucrose, glucose) - Flavors and spices: adds specific flavors - Nutrients, emulsifiers, stabilizers, colors |
| Briefly explain TD and how a person can reduce their risk, and how TD can be treated. | Travelers' Diarrhea results from consuming food or water contaminated with pathogens. To avoid, drink bottled water only, wash/sanitize hands before eating, and make sure all food is fully cooked and served hot |
| Bifidus Factor | Compound that specifically enhances the growth of bifidobacteria in either a product or in the intestines |
| Colostrum | initial form of breast milk that contains anti-infective properties |
| Low Birth Weight | LBW babies generally weigh less than pounds at birth. Second leading cause of infant death |
| Morning Sickness | nausea with or without vomiting that occurs early in pregnancy and typically ends by week 16 |
| Pica | Craving (and eating) nonfood substances such as laundry detergent, starch, ashes, and soil. May be associates with iron and zinc deficiencies |
| Gestational Diabetes | form of diabetes that pregnant women can develop |
| FAS | Fetal Alcohol Spectrum Disorder |
| Prenatal Care | specialized health care for pregnant women |
| Extrusion Reflex | involuntary response in which a young infant thrusts its tongue forward when a solid of semisolid object is placed in its mouth |
| Adolescence | life stage in which a child matures physically into an adult |
| Life Expectancy | length of time an average person born in a specific year can expect to live |
| When planning a pregnancy, both men and women should consider adopting a healthy lifestyle that includes... (4 things) | - consuming a nutritionally adequate diet - achieving and maintaining a healthy BMI - avoiding harmful drugs - exercising regularly |
| Explain the energy needs of a female throughout pregnancy | - First trimester: daily energy requirement is the same - Second trimester: 340 more kcals per day - Third trimester: 450 more kcals per day |
| Is fish safe to eat during pregnancy? Explain | Pregnant women should avoid eating swordfish, shark, king mackerel, tilefish, marlin, orange roughy, and bigeye tuna as they are high in methylmercury |
| Explain weight gain during pregnancy | - Underweight: gain 28 to 40 pounds - healthy: gain 25 to 35 pounds - Overweight: gain 15 to 25 pounds - Obese: gain 11 to 20 pounds |
| What is the average weight gain during pregnancy and how is this weight distributed? | 5 pounds during the first trimester and 3 to 4 pounds each month for the rest of the pregnancy. |
| Breast milk vs. formula... which is the best option? Explain | Breast milk. Colostrum (first 3 days) contains antibodies and immune systems. Rich source of lipids. More convenient and economical. |
| When do women typically stop breast feeding? (number of months) | 6 months |
| List the food items that should not be fed to an infant | Solid foods |
| List the common food-related concerns for school-aged children and adolescents | tend to provide excessive amounts of solid fat, added sugar, and sodium |
| List the common health-related problems associated with childhood obesity and list the contributing factors associated with childhood obesity | diabetes, elevated blood lipids, breathing problems, musculoskeletal problems, fatty liver disease, social and psychological problems. Caused by having fat parents, mother gained too much weight during pregnancy |
| Explain why older adults typically reduce food intake (i.e. - contributing factors) | inability to taste or smell food, difficulty swallowing, loss of teeth, lack of income, loss of cognitive function, depression, reduced mobility and flexibility |
| Explain depression in older adults (list percentages of males and females affected) | 15% of women and 10% of men ages 65 or older reported having symptoms of depression |
| Explain the Gastric bypass | a small pouch near the top of the stomach is created with staples or a plastic band and connected directly to the middle portion of the small intestine (jejunum) |
| Explain the Gastric Band | reduces the size of the stomach by using an adjustable silicone band or cuff near the top of the stomach to create a pouch that fills quickly and empties slowly |
| Explain the vertical sleeve | most of the stomach is surgically removed, leaving a small banana shaped portion |
| What is the Food Additives Amendment (FAA) of 1958? | According to the FAA of 1958, any additive that was in use and deemed sage prior to 1958 was placed on the GRAS list |
| What is subcutaneous fat? | Fat just below the skin |
| What is visceral fat? | fat that surrounds/cushions the organs |
| DEXA | body fat and bone density scanner |
| What glands produce the primary hormone that controls metabolic rate? | thyroid |
| The universal energy currency is______ | ATP |
| T or F: While at rest, a muscle cell only stores a small amount of ATP | True |
| Which of the following physical activities metabolizes the most fat: 200 meter hurdles, running for 3 hours, hard cycling for an hour, walking for an hour? | walking for an hour |
| Why is hyponatremia? | low concentration of sodium in the blood, aka water toxicity |
| What supplement is recommended during pregnancy and why? | folic acid to prevent neural tube defects |
| In the US, our diets are typically high in_____? | sodium |
| The diets of older adults typically do not contain adequate amounts of what? | vitamins A, B-6, and Folate |
| What is a physiological change associated with aging? | hardening of the arteries |
| What was the life expectancy in 2018? | 79 |
Created by:
erynmany