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nutrition unit 10
| Question | Answer |
|---|---|
| overweight | having extra weight from bone, muscle, body fat, and/or body water |
| obesity | condition characterized by an excessive and unhealthy amount of body fat |
| what diseases do overweight and obese people have a greater risk of developing? | type 2 diabetes, hypertension, CVD, stroke, gallbladder disease, cancer, sleep apnea, breathing problems, high total cholesterol/triglycerides, osteoarthritis, death |
| what factors might be responsible for racial/ethnic differences in obesity rates? | cultural, behavioral, and environmental |
| globesity | obesity spreading worldwide (epidemic) |
| overweight 1988-94 | 33.1% |
| overweight percentage 2015-16 | 31,6% |
| obese percentage 1988-94 | 22.9% |
| obese percentage 2015-16 | 39.6% (650 million) |
| what 2 major compartments is your body composed of? | fat-free mass and total body fat |
| fat-free mass | lean tissue |
| total body fat | essential fat and storage fat tissue. essential for life and found in every cell |
| what is fat-free mass comprised of? | Body water, Mineral-rich tissues (bones, teeth), Protein-rich tissues (muscles, organs) |
| 2 main types of adipose (fat) cells | white adipose cells and brown adipose cells |
| what is the function of white adipose cells? | remove fatty acids from the bloodstream, store lipid as a large drop of triglycerides, remove excess glucose, convert simple sugars into fatty acids, make/secrete proteins, regulate food intake, glucose metabolism, immune responses |
| what is the function of brown adipose cells? | burn triglycerides (release heat) to maintain body temperature. |
| what type of adipose cells do humans have more of? | white adipose cells |
| adipose tissue | collection of fat cells that swell as they accumulate fat, can be released and burned for energy |
| when is adipose tissue developed? | before birth and during teenage years, but also under high calorie diets. once fat cells are born they can live for 10 years or more |
| subcutaneous fat | layer of tissue that’s under the skin and has more fat cells than other kinds of cells. distribution of this fat differs in men and women, especially in abs, thighs, butt |
| where is subcutaneous fat found? | holds skin in place over underlying tissues such as muscles |
| subcutaneous fat functions | insulate body against cold temperatures and protects muscles and bones from bumps and bruises |
| visceral fat | adipose tissue that’s under the abdominal muscles, which forms a protective apron over the stomach and intestines |
| "beer belly" or "middle-age spread" | excess and unhealthy visceral fat |
| which gender has more visceral fat? | women |
| true/false: cellulite is toxic waste trapped under skin | false; it's nontoxic. it's subcutaneous fat held in place by irregular bands |
| how does obesity affect someone's mental health? | people admire thin and muscular bodies. thus, obese people suffer from poor self-images b/c they think they're unattractive. the public views obesity as a condition of laziness and stupidity |
| central-body obesity | condition characterized by having a large amount of visceral fat and an “apple” shape; increased risk of CVD and type 2 diabetes. causes inflammation in body |
| lower-body obesity | Excess subcutaneous fat below waist. “Pear” body shape. Increased risk of osteoarthritis in hips and knees. Not associated with increased risk of serious chronic diseases |
| what's a quick and easy method to determine whether you have an unhealthy amount of visceral fat? | measure waist circumference. someone with central-body obesity has waist circumference greater than 40 inches (men) and greater than 35 inches (women) |
| body mass index (bmi) | numerical value that’s used to relate body weight and risk of chronic health problems associated with excess body fat |
| bmi formula | Weight (lbs) ÷ [Height (in)]^2 X 703 |
| true/false: as bmi increases, so does risk of diseases | true |
| underweight bmi | below 18.5 |
| healthy bmi | 18.5 to 24.9 |
| overweight bmi | 25.0 to 29.9 |
| obese bmi | 30.0 to 39.9 |
| extremely obese bmi | 40 and above |
| limitations of bmi | muscle is denser than fat (muscular people and elderly or ill can be misjudged) |
| 2 ways to estimate body fat | bioelectric impedance and skinfold thickness |
| bioelectrical impedance | technique of estimating body composition in which a device measures the conduction of a weak electrical current through the body. (fat has less water and electrolytes than lean tissue -more resistant to current) |
| what is bioelectrical impedance based on? | the principle that water and electrolytes conduct electricity |
| how does bioelectrical impedance work? | the device sends a painless, low-energy electrical current through the body via wires connected to electrodes placed on the skin. converts info. about the body's resistance to the electrical current into an estimate of total body water |
| skinfold thickness measurements | technique of estimating body composition in which calipers are used to measure the width of skinfolds at multiple body sites |
| how does skinfold estimate subcutaneous fat? | by using calipers to measure the width |
| men healthy body fat percentage | 13 to 21% |
| women healthy body fat percentage | 23 to 31% |
| men overweight body fat percentage | 22 to 25% |
| women overweight body fat percentage | 32 to 37% |
| men obese body fat percentage | 26 to 31% |
| women obese body fat percentage | 38 to 42% |
| men extremely obese body fat percentage | 32% or more |
| women extremely obese body fat percentage | 43% or more |
| in general, why do women have more body fat? | they need extra body fat for reproduction |
| energy intake | calories from foods and beverages that contain macronutrients and alcohol |
| energy output | calories cells use to carry out their activities (energy expenditure) (muscles contracting, liver detoxing, etc.) |
| metabolism | all chemical change occurring in cells |
| anabolic reactions | chemical changes in cells that require energy to occur |
| catabolic reactions | chemical changes in cells that release energy |
| basal metabolism | the minimal number of calories the body uses for vital activities after fasting and resting for 12 hours |
| examples of metabolic processes | breathing, circulating blood, maintaining constant liver, brain, and kidney functions |
| metabolic rate | body’s rate of energy use a few hours after resting and eating |
| what regulates the metabolic rate? | thyroid hormone; too little and you may gain weight and too much you lose weight |
| what influences metabolic rate? | Thyroid hormone, Body composition (muscle tissue has higher metabolic rate), Sex (male or female), Age, Calorie intake |
| basal metabolic rate (bmr) formula for men | 1.0 kcal/kg/hr |
| basal metabolic rate (bmr) formula for women | 0.9 kcal/kg/hr |
| basal metabolism formula for kcals (convert to kg from lbs) | ____lb divided by 2.2 lb/kg=____kg |
| basal metabolism formula for gender | ____kg X 0.9 (woman) =____kcal/hr. _____kg X 1.0 (men)=kcal/hr |
| basal metabolic rate for a full day formula | ___kcal/hr X 24 hr = ____kcal/day |
| Factors that influence caloric needs for physical activity | Type of activity, Duration, Degree of effort, Weight of person |
| types of physical activity | cycling, swimming, running/jogging at steady pace, martial arts, tennis, |
| nonexercise activity thermogenesis (NEAT) | involuntary/uncontrollable skeletal muscular activities such as fidgeting, shivering, maintaining muscle tone, maintaining body posture when not lying down; |
| thermic effect of food (TEF) | energy used to digest foods and beverages as well as absorb and further process the macronutrients |
| percentage of TEF energy intake from calories | 5 to 10% |
| energy balance | calorie intake equals calorie output |
| negative energy state | calorie intake is less than calorie output. ex, body metabolizes more fat than stored (weight loss) |
| positive energy state | calorie intake is greater than calorie output. ex. body stores more fat than metabolized (weight gain) |
| energy output/expenditure equals what? | = sum of calories needed for metabolism, physical activity, and TEF |
| about how many kcals are in one pound? | 3500 |
| Factors that influence food intake and weight gain or loss | mood, biological factors, environmental forces, hormone regulation |
| hunger | uncomfortable feeling that drives a person to consume food |
| satiety | sense that enough food or beverages have been consumed to satisfy hunger |
| what else influences satiety? | size of stomach. during meals, stomach stretches as it fills. overfat people don't recognize stomach fullness and may eat when they're not hungry |
| ghrelin | protein/hormone that stimulates eating behavior |
| leptin | hormone that reduces hunger and inhibits fat storage in the body. obese people produce high amounts of leptin |
| thrifty metabolism | body tends to store fat quicker |
| set-point theory | scientific notion that body fat content is genetically predetermined. ex: someone infected with bacterial virus may lose weight since they have no interest in eating for a few days |
| appetite | desire to eat appealing food. advertisements aim at increasing appetite |
| true/false: there are quick cures to being overweight or obese | false |
| true/false: No particular weight-loss diet or food has a “metabolic advantage” | true |
| main goal of a weight-loss diet | Caloric reduction while maintaining adequate amounts of essential nutrients |
| features of an ideal weight loss diet | Meets nutritional, psychological, social needs. Incorporates variety of foods. Doesn’t require costly devices. Accommodates food likes and occasions. Doesn’t make you feel deprived. Encourages regular physical activity. Can be followed for life. safe |
| key factors for successful weight loss | Motivation, Commitment, Setting realistic goals (lose 5 -10% of current weight over 6 months), Making lifestyle changes such as Caloric reduction and Regular physical activity |
| suggestions to help lose and maintain weight | Planning menus, Shopping carefully, Preparing and serving your food, Eating smart, Preparing for holidays/parties, Using caution at restaurants, Self-monitoring, Obtaining social support, Changing negative thought patterns |
| Members of The National Weight Control Registry tend to... | Eat a low-calorie, low-fat diet, Exercise, on average, for about 1 hour a day, Eat breakfast daily, Watch less than 10 hours of television per week, Weigh themselves at least once a week |
| FDA approved weight loss medication | Orlistat (“Alli”, reduces fat absorption), Contrave, Saxenda (suppress hunger), Belviq, and Qsymia |
| Popular surgical procedures (bariatric surgeries) | Roux-en-Y, Sleeve gastrectomy, Gastric banding |
| bariatric medicines | medical specialty that focuses on the treatment of obesity |
| roux-en-y procedure | using surgical staples to reduce the obese patient's stomach capacity to about 1.5 oz. additionally, the surgeon cuts small intestine and attaches the lower end of it to the new stomach pouch |
| sleeve gastrectomy procedure | surgeon staples stomach to form banana-shaped pouch that holds 2 to 5 ounces of food. doesn't involve bypassing a section of the small intestine. irreversible |
| gastric banding procedure | creates a small pouch with an adjustable band instead of staples. band can adjust stomach size. is easier to perform and reversible but lost popularity |
| unreliable weight loss methods | fad diets and dietary supplements |
| fad | trendy practice that has widespread appeal for a period, then becomes no longer fashionable |
| fad diet characteristics | Widespread appeal, usually short term. Often use gimmicks. Some excessively restrict carbohydrates intake. Some excessively restrict fat intake |
| be wary of weight-loss diets that... | promote rapid weight loss without limiting calories and increasing physical activity. limit food selections. include fasting or necessary purchases. promote “secret” weight-loss ingredients. use testimonials of famous people or “South Beach Diet” |
| some examples of dietary supplements for weight loss | bitter orange, chitosan, chromium, conjugated linoleic acid |
| According to the Federal Trade Commission (FTC), be wary of claims that a product or service that... | Causes rapid & extreme weight loss; Requires no need to change dietary patterns/physical activity. Results in permanent weight loss. scientifically proven or doctor endorsed. Displays before-and-after photos. money-back guarantee. safe or natural. support |
| in 2015 to 2016, what percentage of americans were underweight? | 2.5% |
| how can underweight adults healthily gain weight? | increase intake of high-calorie and nutrient-dense foods, especially high in healthy fats. maintain regular meal and snack schedule |
| eating disorders | psychological disturbances that lead to certain physiological changes and serious health complications |
| eating disorder risk factors | Sex. History of frequent dieting to lose weight. Overly concerned of body shape/weight. Low self-esteem; poor self-image. Being in an occupation that emphasizes lean body. History of being a victim of bullying or sexual abuse. Having a close relative with |
| binge-eating disorder (BED) | Binge eating (eat a lot in one sitting) and no purging following binges |
| binge-eating disorder characteristics | may eat more quickly than usual during binge episodes; eat until comfortably full; eat excessively when not. hungry; eat alone because they're embarassed of their eating habits |
| binge-eating disorder feelings | disgusted, depressed, guilty |
| most common eating disorder in U.S. | binge-eating disorder |
| bulimia nervosa (BN) | eating disorder characterized by cyclic episodes of bingeing and calorie-restrictive dieting |
| what is binge-eating followed by in someone with bulimia nervosa? | self-induced vomiting |
| bulimia nervosa characteristics | esophogeal problems, tooth decay. Blood chemistry issues, super low potassium. Tend to have BMIs in healthy range. May have history of anorexia nervosa |
| anorexia nervosa (AN) | severe psychological disturbance characterized by self-imposed starvation that results in malnutrition and extreme underweight |
| physical activity | movement resulting from contraction of skeletal muscles |
| exercise | physical activities that are usually planned and structured for a purpose |
| what can regular exercise help? | Weight control. Reduction of dementia, CVD, type 2 diabetes cancers of colon, bladder, uterine lining, kidney, lung, esophagus, and breast. Increased bone and muscle strength. Increased chances of enjoying a longer, healthier life physically and mentally |
| physical fitness | ability to perform moderate- to vigorous-intensity activities without becoming excessively fatigued |
| intensity | degree of effort used to perform a physical activity |
| types of intensities | low, moderate, vigorous |
| low intensity | include usually daily activities, e.g., chores |
| moderate intensity | make muscles and heart work harder than usual and increase heart-rate, e.g., you can talk but you can’t sing |
| vigorous intensity | muscles work and breathing much harder than usual, e.g., can’t say more than a few words without catching breath |
| aerobic exercise | physical activities that involve sustained, rhythmic contractions of large muscle groups (makes heart pump harder) |
| examples of aerobic exercise | running, jogging, walking, swimming, biking, hiking |
| resistance exercise | increases muscle and bone strength by making your muscles work against weight or force (ex. weightlifting) |
| how long should you perform moderate-intensity physical activity? | at least 150 to 300 minutes per week |
| how long should you perform vigorous-intensity physical activity? | at least 75 to 150 minutes per week |
| how long should you perform muscle strengthening exercises? | at least twice a week |
| physical activity pyramid from largest to smallest | daily living activities (most days of week at least 30 minutes), moderate/flexible/strength activities, light activities (2-3 days/week), sedentary activities (occassional) |
| daily living activities | gardening, raking, mowing, cleaning, walking the dog, playing with children |
| moderate-intensity activities (3-5 days/week) | running, cycling, skating, stair stepping |
| flexibility exercise (2-3 days/week) | static stretching of major muscle groups. hold each stretch for about 10-30 seconds |
| strength exercise (2-3 days/week, 8-10 exercises, 1 set of 8-10 reps) | bicep curls, tricep presses, squats, lunges, push-ups |
| light recreational activities | bowling, walking, line dancing, yoga |
| sedentary activity | sitting, driving, watching tv, using computer, talking on phone, laying down |
| aerobic | conditions that include oxygen |
| what happens in aerobic conditions? | fatty acids and glucose can be metabolized completely by the mitochondria into carbon dioxide and water |
| explain what the body does during high-intensity exercise | Fatty acids yield more ATP per gram than carbs, but are harder for mitochondria to metabolize due to them having less oxygen atoms. Therefore, during high-intensity exercises requiring a lot of ATP in a short amount of time the body prefers to use glucose |
| anaerobic | conditions that lack oxygen |
| glucose recycling step 1 | cells convert glucose into pyruvate then convert it into lactic acid |
| glucose recycling step 2 | the breakdown of glucose to lactic acid produces a small amount of ATP ---only enough to sustain maximum physical exertion for 10 seconds to about 2 minutes. lactic acid accumulates into muscles and converts to a related substance, lactate |
| glucose recycling step 3 | although certain muscle cells can use lactate as a fuel, some of the compound enters the bloodstream |
| glucose recycling step 4 | the liver can convert lactate into glucose. the liver can then release the glucose into the bloodstream to help meet muscles' demand for fuel or use the simple sugar to make glycogen |
| explain how intensity and duration affect exercise | intensity and duration of an activity largely influence the relative amounts of fatty acids and glucose that muscles metabolize for energy. fat is the primary fuel that muscles use during physical activity. during high-intensity exercise, glucose is used |
| what does a pedometer do? | records steps taken |
| inadequate energy intake symptoms | Loss of bone density and muscle mass. Fatigue. Menstrual problems (females). Increased risk of injury |
| male athlete energy recommendations | at least 50 kcal/kg/day |
| female athlete energy recommendations | at least 45 to 50 kcal/kg/day |
| Maintaining glycogen stores for endurance athletes | 3 to 10 g carbohydrates/kg body weight/day. Carbohydrate spares protein from being used for energy |
| Carbohydrate (glycogen) loading | May help delay fatigue in events that last more than 90 min |
| Carbohydrate intake during events | 30 to 60 g/hr during prolonged physical activities. Ultra-endurance activities may require 90 g/hr |
| During exercise recovery | proteins are not a “quick” source of energy. Energy bars are expensive |
| Protein intake for athletes during training | RDA for protein + 0.3 g high-quality protein/kg of body weight |
| Replenishing fluids | Avoid losing more than 2% of your body weight during exercise |
| what do Sport drinks do? | Provide additional nutritional benefits besides water. Sodium and other electrolytes. Avoid water intoxication |
| heat related illnesses | heat cramps, heat exhaustion, heat stroke |
| ergogenic aids | Foods, devices, dietary supplements, drugs that are promoted to improve physical performance |
| what do energy drinks contain? | caffeine, a stimulant. energy drinks can also lead to caffeine toxicity |
| heatstroke | most dangerous form of heat-related illness |
| popular ergogenic aids | caffeine, creatine, beta-alanine, baking soda, HMB, BCAA, calcium pyruvate, chromium, coenzyme Q, nitrate, ginseng |
| popular caffeine drinks | coffee, starbucks, mountain dew, tea, red bull, monster |
| Tips for lifetime of physical activity | Choose physical activities you enjoy. Increase time walking. Reduce time sitting. Take stairs when possible. Park farther away, if it’s possible and safe. Lift handheld weights. Adopt moderately intense activities for your leisure time |
| ____fat is in a layer under the skin | subcutaneous |
| basal metabolism includes energy needs for... | breathing and circulating blood |
| true/false: thyroid hormone levels influence metabolic rate | true |
| a negative energy state occurs when... | your body needs more calories than the diet supplies |
| ____is a hormone that reduces hunger and inhibits fat storage in your body | leptin |
| members of the national weight registry tend to | eat breakfast |
| joseph's bmi is 23. when he's under lots of stress, he eats lots of desserts. soon after eating these foods, he makes himself puke. what eating disorder does joseph have? | bulimia nervosa |
| miranda is physically fit. based on this, she has... | strength, endurance, and flexibility needed to meet demands of daily living |
| aerobic activities involve... | sustained, rhythmic contractions of certain large skeletal muscles |
| true/false: sedentary activities don't require much energy to perform | true |
| amy is studying quietly. under these conditions her muscles are using primarily ____ for energy | fat |
| what beverage is a common source of caffeine? | iced tea |
| under aerobic conditions, cells break down glucose to form... | CO2 and H2O |
| _____is an immediate and direct source of energy for cells | ATP |
Created by:
rachelrobinson