nutrition unit 10
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overweight | show 🗑
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obesity | show 🗑
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what diseases do overweight and obese people have a greater risk of developing? | show 🗑
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show | cultural, behavioral, and environmental
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globesity | show 🗑
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overweight 1988-94 | show 🗑
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show | 31,6%
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show | 22.9%
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show | 39.6% (650 million)
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what 2 major compartments is your body composed of? | show 🗑
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fat-free mass | show 🗑
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total body fat | show 🗑
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show | Body water, Mineral-rich tissues (bones, teeth), Protein-rich tissues (muscles, organs)
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show | white adipose cells and brown adipose cells
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show | 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
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what is the function of brown adipose cells? | show 🗑
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what type of adipose cells do humans have more of? | show 🗑
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adipose tissue | show 🗑
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when is adipose tissue developed? | show 🗑
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subcutaneous fat | show 🗑
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show | holds skin in place over underlying tissues such as muscles
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subcutaneous fat functions | show 🗑
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show | adipose tissue that’s under the abdominal muscles, which forms a protective apron over the stomach and intestines
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show | excess and unhealthy visceral fat
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show | women
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show | false; it's nontoxic. it's subcutaneous fat held in place by irregular bands
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show | 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
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central-body obesity | show 🗑
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lower-body obesity | show 🗑
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what's a quick and easy method to determine whether you have an unhealthy amount of visceral fat? | show 🗑
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show | numerical value that’s used to relate body weight and risk of chronic health problems associated with excess body fat
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bmi formula | show 🗑
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show | true
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underweight bmi | show 🗑
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show | 18.5 to 24.9
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overweight bmi | show 🗑
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show | 30.0 to 39.9
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show | 40 and above
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limitations of bmi | show 🗑
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2 ways to estimate body fat | show 🗑
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show | 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)
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show | the principle that water and electrolytes conduct electricity
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show | 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
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show | technique of estimating body composition in which calipers are used to measure the width of skinfolds at multiple body sites
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show | by using calipers to measure the width
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men healthy body fat percentage | show 🗑
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women healthy body fat percentage | show 🗑
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men overweight body fat percentage | show 🗑
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show | 32 to 37%
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men obese body fat percentage | show 🗑
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show | 38 to 42%
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show | 32% or more
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show | 43% or more
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in general, why do women have more body fat? | show 🗑
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energy intake | show 🗑
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show | calories cells use to carry out their activities (energy expenditure) (muscles contracting, liver detoxing, etc.)
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metabolism | show 🗑
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show | chemical changes in cells that require energy to occur
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show | chemical changes in cells that release energy
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basal metabolism | show 🗑
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show | breathing, circulating blood, maintaining constant liver, brain, and kidney functions
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metabolic rate | show 🗑
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what regulates the metabolic rate? | show 🗑
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show | Thyroid hormone, Body composition (muscle tissue has higher metabolic rate), Sex (male or female), Age, Calorie intake
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basal metabolic rate (bmr) formula for men | show 🗑
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basal metabolic rate (bmr) formula for women | show 🗑
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basal metabolism formula for kcals (convert to kg from lbs) | show 🗑
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basal metabolism formula for gender | show 🗑
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basal metabolic rate for a full day formula | show 🗑
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show | Type of activity, Duration, Degree of effort, Weight of person
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types of physical activity | show 🗑
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show | involuntary/uncontrollable skeletal muscular activities such as fidgeting, shivering, maintaining muscle tone, maintaining body posture when not lying down;
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show | energy used to digest foods and beverages as well as absorb and further process the macronutrients
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percentage of TEF energy intake from calories | show 🗑
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energy balance | show 🗑
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negative energy state | show 🗑
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positive energy state | show 🗑
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energy output/expenditure equals what? | show 🗑
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about how many kcals are in one pound? | show 🗑
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show | mood, biological factors, environmental forces, hormone regulation
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hunger | show 🗑
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satiety | show 🗑
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show | 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
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ghrelin | show 🗑
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show | hormone that reduces hunger and inhibits fat storage in the body. obese people produce high amounts of leptin
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show | body tends to store fat quicker
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set-point theory | show 🗑
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appetite | show 🗑
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show | false
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true/false: No particular weight-loss diet or food has a “metabolic advantage” | show 🗑
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show | Caloric reduction while maintaining adequate amounts of essential nutrients
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show | 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
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key factors for successful weight loss | show 🗑
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show | 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
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Members of The National Weight Control Registry tend to... | show 🗑
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FDA approved weight loss medication | show 🗑
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Popular surgical procedures (bariatric surgeries) | show 🗑
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bariatric medicines | show 🗑
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roux-en-y procedure | show 🗑
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sleeve gastrectomy procedure | show 🗑
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gastric banding procedure | show 🗑
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show | fad diets and dietary supplements
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show | trendy practice that has widespread appeal for a period, then becomes no longer fashionable
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show | Widespread appeal, usually short term. Often use gimmicks. Some excessively restrict carbohydrates intake. Some excessively restrict fat intake
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be wary of weight-loss diets that... | show 🗑
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some examples of dietary supplements for weight loss | show 🗑
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show | 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
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in 2015 to 2016, what percentage of americans were underweight? | show 🗑
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show | increase intake of high-calorie and nutrient-dense foods, especially high in healthy fats. maintain regular meal and snack schedule
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eating disorders | show 🗑
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show | 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
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binge-eating disorder (BED) | show 🗑
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show | 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
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show | disgusted, depressed, guilty
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most common eating disorder in U.S. | show 🗑
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show | eating disorder characterized by cyclic episodes of bingeing and calorie-restrictive dieting
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what is binge-eating followed by in someone with bulimia nervosa? | show 🗑
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bulimia nervosa characteristics | show 🗑
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show | severe psychological disturbance characterized by self-imposed starvation that results in malnutrition and extreme underweight
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physical activity | show 🗑
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exercise | show 🗑
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show | 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
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show | ability to perform moderate- to vigorous-intensity activities without becoming excessively fatigued
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intensity | show 🗑
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show | low, moderate, vigorous
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low intensity | show 🗑
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show | make muscles and heart work harder than usual
and increase heart-rate, e.g., you can talk but you can’t sing
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show | muscles work and breathing much harder than usual, e.g., can’t say more than a few words without catching breath
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aerobic exercise | show 🗑
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examples of aerobic exercise | show 🗑
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show | increases muscle and bone strength by making your muscles work against weight or force (ex. weightlifting)
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show | at least 150 to 300 minutes per week
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how long should you perform vigorous-intensity physical activity? | show 🗑
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show | at least twice a week
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physical activity pyramid from largest to smallest | show 🗑
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show | gardening, raking, mowing, cleaning, walking the dog, playing with children
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moderate-intensity activities (3-5 days/week) | show 🗑
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show | static stretching of major muscle groups. hold each stretch for about 10-30 seconds
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show | bicep curls, tricep presses, squats, lunges, push-ups
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light recreational activities | show 🗑
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show | sitting, driving, watching tv, using computer, talking on phone, laying down
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show | conditions that include oxygen
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what happens in aerobic conditions? | show 🗑
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show | 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
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anaerobic | show 🗑
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show | cells convert glucose into pyruvate then convert it into lactic acid
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glucose recycling step 2 | show 🗑
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show | although certain muscle cells can use lactate as a fuel, some of the compound enters the bloodstream
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show | 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
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show | 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
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what does a pedometer do? | show 🗑
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show | Loss of bone density and muscle mass. Fatigue. Menstrual problems (females). Increased risk of injury
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male athlete energy recommendations | show 🗑
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show | at least 45 to 50 kcal/kg/day
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show | 3 to 10 g carbohydrates/kg body weight/day. Carbohydrate spares protein from being used for
energy
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Carbohydrate (glycogen) loading | show 🗑
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show | 30 to 60 g/hr during prolonged physical activities. Ultra-endurance activities may require 90 g/hr
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show | proteins are not a “quick” source of energy. Energy bars are expensive
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show | RDA for protein + 0.3 g high-quality protein/kg of body weight
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Replenishing fluids | show 🗑
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show | Provide additional nutritional benefits besides water. Sodium and other electrolytes. Avoid water intoxication
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show | heat cramps, heat exhaustion, heat stroke
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show | Foods, devices, dietary
supplements, drugs that are promoted to improve physical performance
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what do energy drinks contain? | show 🗑
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show | most dangerous form of heat-related illness
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popular ergogenic aids | show 🗑
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show | coffee, starbucks, mountain dew, tea, red bull, monster
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show | 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
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show | subcutaneous
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show | breathing and circulating blood
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true/false: thyroid hormone levels influence metabolic rate | show 🗑
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a negative energy state occurs when... | show 🗑
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____is a hormone that reduces hunger and inhibits fat storage in your body | show 🗑
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members of the national weight registry tend to | show 🗑
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show | bulimia nervosa
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miranda is physically fit. based on this, she has... | show 🗑
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aerobic activities involve... | show 🗑
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show | true
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amy is studying quietly. under these conditions her muscles are using primarily ____ for energy | show 🗑
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show | iced tea
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under aerobic conditions, cells break down glucose to form... | show 🗑
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show | ATP
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Created by:
rachelrobinson