nutrition unit 10
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| show | having extra weight from bone, muscle, body fat, and/or body water
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| show | condition characterized by an excessive and unhealthy amount of body fat
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| show | type 2 diabetes, hypertension, CVD, stroke, gallbladder disease, cancer, sleep apnea, breathing problems, high total cholesterol/triglycerides, osteoarthritis, death
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| what factors might be responsible for racial/ethnic differences in obesity rates? | show 🗑
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| show | obesity spreading worldwide (epidemic)
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| show | 33.1%
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| show | 31,6%
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| show | 22.9%
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| obese percentage 2015-16 | show 🗑
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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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| show | essential fat and storage fat tissue. essential for life and found in every cell
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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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| what is the function of white adipose cells? | show 🗑
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| show | burn triglycerides (release heat) to maintain body temperature.
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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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| show | 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
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| show | 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
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| where is subcutaneous fat found? | show 🗑
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| show | insulate body against cold temperatures and protects muscles and bones from bumps and bruises
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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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| which gender has more visceral fat? | show 🗑
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| true/false: cellulite is toxic waste trapped under skin | show 🗑
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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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| healthy bmi | show 🗑
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| show | 25.0 to 29.9
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| show | 30.0 to 39.9
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| extremely obese bmi | show 🗑
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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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| what is bioelectrical impedance based on? | show 🗑
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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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| how does skinfold estimate subcutaneous fat? | show 🗑
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| show | 13 to 21%
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| women healthy body fat percentage | show 🗑
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| show | 22 to 25%
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| show | 32 to 37%
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| show | 26 to 31%
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| show | 38 to 42%
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| men extremely obese body fat percentage | show 🗑
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| women extremely obese body fat percentage | show 🗑
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| in general, why do women have more body fat? | show 🗑
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| show | calories from foods and beverages that contain macronutrients and alcohol
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| energy output | show 🗑
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| show | all chemical change occurring in cells
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| anabolic reactions | show 🗑
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| show | chemical changes in cells that release energy
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| basal metabolism | show 🗑
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| examples of metabolic processes | show 🗑
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| show | body’s rate of energy use a few hours after resting and eating
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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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| show | ____lb divided by 2.2 lb/kg=____kg
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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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| Factors that influence caloric needs for physical activity | show 🗑
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| show | cycling, swimming, running/jogging at steady pace, martial arts, tennis,
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| nonexercise activity thermogenesis (NEAT) | show 🗑
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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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| show | calorie intake equals calorie output
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| show | calorie intake is less than calorie output. ex, body metabolizes more fat than stored (weight loss)
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| positive energy state | show 🗑
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| energy output/expenditure equals what? | show 🗑
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| show | 3500
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| Factors that influence food intake and weight gain or loss | show 🗑
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| show | uncomfortable feeling that drives a person to consume food
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| show | sense that enough food or beverages have been consumed to satisfy hunger
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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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| show | protein/hormone that stimulates eating behavior
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| leptin | show 🗑
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| thrifty metabolism | show 🗑
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| set-point theory | show 🗑
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| appetite | show 🗑
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| show | false
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| show | true
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| main goal of a weight-loss diet | show 🗑
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| features of an ideal weight loss diet | show 🗑
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| show | 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
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| suggestions to help lose and maintain weight | show 🗑
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| show | 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
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| FDA approved weight loss medication | show 🗑
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| show | Roux-en-Y, Sleeve gastrectomy, Gastric banding
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| show | medical specialty that focuses on the treatment of obesity
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| roux-en-y procedure | show 🗑
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| show | 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
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| show | 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
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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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| fad diet characteristics | show 🗑
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| be wary of weight-loss diets that... | show 🗑
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| show | bitter orange, chitosan, chromium, conjugated linoleic acid
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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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| eating disorder risk factors | show 🗑
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| show | Binge eating (eat a lot in one sitting) and no purging following binges
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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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| binge-eating disorder feelings | show 🗑
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| show | binge-eating disorder
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| bulimia nervosa (BN) | show 🗑
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| what is binge-eating followed by in someone with bulimia nervosa? | show 🗑
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| show | esophogeal problems, tooth decay. Blood chemistry issues, super low potassium. Tend to have BMIs in healthy range. May have history of anorexia nervosa
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| anorexia nervosa (AN) | show 🗑
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| show | movement resulting from contraction of skeletal muscles
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| show | physical activities that are usually planned and structured for a purpose
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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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| physical fitness | show 🗑
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| intensity | show 🗑
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| types of intensities | show 🗑
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| show | include usually daily activities, e.g., chores
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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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| vigorous intensity | show 🗑
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| show | physical activities that involve sustained, rhythmic contractions of large muscle groups (makes heart pump harder)
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| show | running, jogging, walking, swimming, biking, hiking
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| resistance exercise | show 🗑
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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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| show | daily living activities (most days of week at least 30 minutes), moderate/flexible/strength activities, light activities (2-3 days/week), sedentary activities (occassional)
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| show | gardening, raking, mowing, cleaning, walking the dog, playing with children
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| show | running, cycling, skating, stair stepping
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| show | static stretching of major muscle groups. hold each stretch for about 10-30 seconds
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| strength exercise (2-3 days/week, 8-10 exercises, 1 set of 8-10 reps) | show 🗑
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| show | bowling, walking, line dancing, yoga
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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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| show | fatty acids and glucose can be metabolized completely by the mitochondria into carbon dioxide and water
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| explain what the body does during high-intensity exercise | show 🗑
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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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| show | 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
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| glucose recycling step 3 | show 🗑
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| glucose recycling step 4 | show 🗑
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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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| show | records steps taken
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| inadequate energy intake symptoms | show 🗑
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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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| Maintaining glycogen stores for endurance athletes | show 🗑
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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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| During exercise recovery | show 🗑
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| show | RDA for protein + 0.3 g high-quality protein/kg of body weight
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| show | Avoid losing more than 2% of your body weight during exercise
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| show | Provide additional nutritional benefits besides water. Sodium and other electrolytes. Avoid water intoxication
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| heat related illnesses | show 🗑
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| show | Foods, devices, dietary
supplements, drugs that are promoted to improve physical performance
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| show | caffeine, a stimulant. energy drinks can also lead to caffeine toxicity
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| heatstroke | show 🗑
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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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| show | true
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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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| show | strength, endurance, and flexibility needed to meet demands of daily living
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| aerobic activities involve... | show 🗑
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| true/false: sedentary activities don't require much energy to perform | show 🗑
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| show | fat
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| what beverage is a common source of caffeine? | show 🗑
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| under aerobic conditions, cells break down glucose to form... | show 🗑
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| show | ATP
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