Nutrition Exam #4 Study Guide
Which of the following foods would provide the greatest satiety?
An egg
Cardiorespiratory Exercise Improves Cardiorespiratory Endurance and Body Composition
Involves continuous activities that use large muscle groups Typically aerobic exercise Cardiorespiratory fitness is measured by V O2max: - The maximum amount of oxygen muscles can consume during exercise - The more fit you are, the higher your VO2max
Binge Eating Disorder
Recurrent episodes of binge eating without purging or regard to physiological cues - May eat for emotional reasons - Leads to out-of-control feeling while eating and physical and psychological discomfort after eating - May eat in secret and feel ashamed about the behavior
The health benefits of physical activity include __________.
a reduced risk of several chronic diseases, including type 2 diabetes, heart disease, and cancer improved body composition, bone health, immune function, and mental well-being reduced stress
Carbohydrate loading
a strategy athletes uses to build glycogen stores
The body's adjustment of heat production to environmental changes such as temperature or stress levels is an example of __________.
adaptive thermogenesis
Fat cells in the body are called
adipocytes
Cardiorespiratory exercise, also known as _______ exercise, uses oxygen and typically involves using large muscle groups during continuous activities.
aerobic
The _______ is the amount of energy that body uses in order to perform its basic physiological functions
basal metabolic rate
Focusing on changing eating behaviors that contribute to weight gain is known as __________.
behavior modification
Physical Activity
body movement that expends energy (kilocalories)
Individuals likely to benefit the most from carbohydrate loading are those who participate in __________.
endurance events or exercise that lasts more than 90 minutes
When the number of kilocalories a person consumes is equal to the number of kilocalories he or she burns in a day, that person's body is in __________
energy balance
Non-Exercise Activity Thermogenesis (NEAT)
energy expended from activities not considered "exercise" coined by James Levine
Positive Energy Balance
energy intake is greater than energy expended, generally resulting in weight gain
The term __________ describes the changes in gene activity and gene expression that occur without changing the DNA sequence itself.
epigenetics
A person's ____________ is the average kilocalories intake needed to maintain energy balance based on factors such as age, gender, height, weight, and activity level
estimated energy requirement
The average calorie intake that is needed to maintain energy balance based on one's height, weight, gender, and physical activity is known as __________.
estimated energy requirement (EER)
What happens when you have too much fluid?
excess water consumption without sufficient electrolytes can dilute the blood and cause hyponatremia - rapid weight gain, nausea, vomiting, swollen hands and feet, headache, dizziness, and confusion
Anorexia Nervosa
excessive weight loss fear of getting fat (distorted body image) fear of eating certain foods weight control methods: restrictive eating and/or excessive exercise
When participating in low-intensity activities over a long period of time, the body primarily uses _____ for energy.
fat
During low-intensity activity, your body obtains most of its energy from __________.
fatty acids
Without changing eating habits or going to the gym, a person can increase his or her energy expenditure by __________.
fidgeting while doing homework
The acronym FITT stands for __________.
frequency, intensity, time, and type
The hormone _____ is secreted from the stomach to stimulate hunger
ghrelin
What can we get weight gain from?
increase muscle mass, increased adipose tissue, or both
Total Daily Energy Expenditure (TDEE)
total Calories needed to meet energy requirements
The Harris-Benedict Equation is a formula that determines __________.
total daily energy expenditure
The number of adipocyte cells never decrease in the body
true
Weight-related health problems and chronic disease
type 2 diabetes high blood pressure heart disease and strokes certains types of cancer sleep apnea osteoarthritis fatty liver disease kidney disease
BMI Values
underweight: <18.5 normal: 18.5-24.9 overweight: 25-29.9 obese: 30-39.9 severe obesity: > 40
dual energy x-ray absorptiometry (DEXA)
uses two low-energy X-ray beams to measure bone density and body mass
The region of the brain that responds to hormones to stimulate satiety is the
ventromedial nucleus
If a person were to lose 7 pounds in seven days, the majority of his or her weight loss would be __________.
water loss
Energy Balance
the relationship between the food we eat and the energy we expend energy intake = energy expenditure results in weight management
Weight loss occurs after gastric bypass surgery because __________.
the stomach size is reduced and the person cannot eat big meals
The __________ refers to the number of kilocalories burned in order to digest, absorb, metabolize, and store food
thermic effect of food
The tip of the Physical Activity Pyramid emphasizes activities that __________.
we should do less of, such as sitting at the computer and watching television
Determining fluids needed for exercise
weigh yourself before and after exercise consume 20-24 oz (2.5-3 cups) of fluid for every pound of body weight lost during exercise
Foods Rich in Simple Carbohydrates
sport drink with glucose low-fat smoothie
Cardiorespiratory endurance is the ability to __________.
sustain cardiorespiratory exercise, such as running and biking, for an extended length of time
Energy Gap
the amount of kcal needed before and after weight loss
Satiety
the feeling of "fullness" produced by the consumption of food
With regard to fitness, the term intensity means __________.
the level of difficulty (low, medium, high) at which you perform an activity
Hunger
the physical sensation associated with the need or intense desire for food
Drinks that are suboptimal for hydration
- juice and juice drinks - carbonated drinks - alcohol - caffeine
Increased Intensity
- more ATP is needed - oxygen delivery to and used by the muscle limited - muscle make ATP by anaerobic metabolism
Intake Before Exercise
1 to 4.5 grams carbohydrate per kilogram of body weight 1 to 4 hours prior to exercise -Consume carbohydrate 15 to 30 minutes before exercise; focus on simple carbohydrates. - Avoid carbonated drinks and high-fiber foods Consume moderate amounts of protein. -Consume with carbohydrate to promote muscle glycogen synthesis and protein synthesis. High-fat foods should be avoided for several hours before exercise.
What are the 3 factors of TDEE?
1. Basal Metabolic Rate (BMR) - 50-70% 2. Thermic Effect of Food (TEF) - 10% 3. Thermic Effect of Exercise (TEE) - ~20-35%
Growth of adipocytes (fat) cells
1. Can expand to store more fat (hypertrophy) 2. One filled to capacity, stimulate the production of more fat calls (hyperplasia)
5 Components of Physical Fitness
1. Cardiorespiratory endurance: Ability to sustain cardiorespiratory exercise for an extended length of time 2. Muscular strength: Ability to produce force for a brief period of time 3. Muscular endurance: Ability to exert force over a long period of time without fatigue 4. Flexibility: Range of motion around a joint, improved with stretching 5. Body composition: The proportion of muscle, fat, water, and other tissues in the body
Total Body Fat
1. Essential Fat - essential for the body to function - women have more essential fat (12%) then men (3%) 2. Stores Fat - found in adipose tissue
Environmental Factors Contributing to Obesity
1. Lack of time 2. An abundant food supply and portion distortion 3. Lack of physical activity and increased sedentary behavior
Wholistic Approach for Weight Loss
1. diet/nutrition 2. physical activity 3. behavior modification
A recommended amount of weight loss over a six-month period is __________.
10 percent
The percentage of body fat needed for good health in men is __________.
10 to 20 percent
The thermic effect of food (TEF) is the amount of energy the body needs to digest, absorb, metabolize, and store the food you consume. Though the TEF varies somewhat depending on the type of food, in general, what percentage of kilocalories in the food consumed is used for TEF?
10%
Carbohydrates (physical activity)
a 5-K run a soccer match a marathon
ATP-CP (physical activity)
a block start in 50-M freestyle
Adipocytes produce the hormone _____ to stimulate satiety
leptin
A BMI of less than __________ is considered underweight.
18.5
Obesity in the US
2/3 of Americans are overweight (BMI 25-29.9) or obese (BMI 30+) more than 1/3 of adults and 16% of children are obese
Amount of fat needed for exercise
25-35% of kcalories athletes should not consume <20 % of total kcals from fat
In order to lose 1 pound of body weight, one must burn __________ kilocalories.
3,500
Mark consumed 3,000 kilocalories yesterday. Approximately how many kilocalories will be expended as the thermic effect of food?
300 kilocalories
A waist circumference greater than __________ inches in women is associated with higher risk of heart disease, diabetes, and hypertension.
35
In order to help with weight loss and prevent weight gain, it is advised to devote __________ minutes daily to moderate-intensity activity.
60 to 90
If a woman consumed an extra 500 kilocalories a day over her estimated needs, how long would it take her to gain 1 pound?
7 days
Treatment for Eating Disorders
A Registered Dietitian Nutritionist can help someone with an eating disorder establish normal eating behaviors. Nutritional approaches include: - Meal planning - Using food journals - Identifying binge triggers, safe and unsafe foods - Recognizing hunger and fullness cues Full recovery from eating disorders is possible and most successful when the disorder is treated in the early stages. - Some people are able to control the disorder - Some never fully recover - Takes time - no "quick fix"
Which of the following individuals is at highest risk of developing heart disease and hypertension?
A man with a waist circumference of 42 inches
When the end phosphate is hydrolyzed from an _____ molecule, ADP is formed, and energy is released.
ATP
Low-Intensity Activity
ATP produced from glucose and fatty acids by aerobic metabolism
How Does Fluid Intake Affect Fitness?
Adequate fluid intake optimizes performance and prevents dehydration and electrolyte imbalances. - Exercise induces greater losses of water and electrolytes. - Electrolyte imbalance leads to: heat cramps, low blood pressure, nausea, edema in hands and feet - Electrolytes can be replaced with food and sports drinks. Greater fluid losses occur in hot, humid weather. - In extreme humidity the body can't cool down, which may lead to hyperthermia; Sweat doesn't evaporate from skin, leading to Hyperthermia (rise in body temperature) - Increased risk for heat stroke or heat exhaustion; Exercising in cold weather increases risk for hypothermia.
Long-term energy
After about two to three minutes, oxygen delivery to the muscles has increased enough to support aerobic metabolism, which uses fatty acids and glucose to produce ATP
Timing of Meals
Allow sufficient time for food to digest before exercise. - Large meals: 3 to 4 hours - Smaller meals: 2 to 3 hours - Liquid supplement or small snack: 30 min to 1 hour Exercise lasting > 1 hour requires food intake to maintain blood glucose levels. - Consume carbohydrate every 15 to 20 minutes. - 30 to 60 grams of carbohydrate per hour After exercise, consume appropriate foods for muscle recovery.
BMR
Amount of energy spent to meet the body's basic physiological needs in an awake, resting state
Orthorexia
An obsession with "healthy" or "right" eating Often begins with a person's desire to live a healthy lifestyle Characteristics of the individual: - Spends most of his or her time thinking about food and how it was prepared, processed, and overall health benefits of the food - Typically does not obsess over calorie content of foods - Eliminates foods based on learning about a negative health effect from eating the food Restrictive nature can develop into anorexia
Short-term energy
Anaerobic metabolism of glucose, obtained either from the blood or from muscle glycogen, becomes the predominant source of ATP when creatine phosphate stores have been depleted. 30 seconds into the activity, anaerobic pathways are operating at full capacity
What Vitamins and Minerals Are Important for Fitness?
Antioxidants protect cells from damage caused by exercise. - Intense, prolonged exercise increases production of free radicals. - Vitamins E and C protect cells from the damage of free radicals. - Supplementation above the RDA does not improve athletic performance or decrease oxidative stress.
Bicarbonate
Believed to counter drop in p H from lactate production during high intensity exercise Side effects: - Nausea, bloating, and gastric reflux within an hour of ingestion; diarrhea and flatulence
Genetic "set point" theory
Body fights to remain at a specific body weight and opposes attempts at weight loss
Estimating Healthy Body Weight
Body mass index (BMI) calculates body weight in relation to height. - Useful screening tool to determine an individual's risk for disease - BMI = kg/m^2 - BMI (US) = weight in pounds/(height in inches)^2 X 703 - Pounds divided by inches, divided by inches x 703 EX. 125lbs and 5'1" - 125 divided by 61 divided by 61 x 703 = 23.6
_______ is stored in the muscles and is broken down to replenish ATP stores.
CP
Which of the following meals has the largest effect on satiety and helps reduce the intake of food?
Caesar salad with salmon
What is the primary energy source during high-intensity exercise?
Carbohydrate
Intake after exercise
Consume carbohydrate to replenish muscle and liver glycogen. - It is most effective 30 to 45 minutes after exercise - 0.3-0.6g/kg Consume protein and carbohydrate to increase muscle protein synthesis. - 20g of high-quality protein - Low-fat chocolate milk is a low-cost option to provide whey protein and carbohydrate to assist in recovery. A high-carbohydrate, moderate-protein, low-fat meal should be consumed within 2 hours.
When you maintain an energy imbalance over a long period of time, it will have an effect on your body weight. Consider the following statements and indicate which correctly reflect the result of prolonged energy imbalance on the body.
Cutting even 50 kcal from your daily diet will result in weight loss if strictly adhered to over an extended period of time. When you continually eat fewer kilocalories than you use, your body will use its stored energy to compensate.
Weight loss is a common goal among many adults, and losing weight can be very difficult. There are countless approaches to consider, but often-overlooked areas are the roles of hunger and satiety hormones in weight loss and weight maintenance. Which of these statements describe possible reasons for a person's difficulty losing weight and maintaining weight loss?
Dieters may severely restrict calories and proteins, resulting in decreased satiety Shrinking adipocytes cause a drop in leptin, which may stimulate hunger Diets low in kilocalories results in higher levels of ghrelin
Instant Energy
During the first few seconds of exercise, the muscles get energy from stored ATP. Then for the next 10 seconds or so, creatine phosphate stored in the muscles is broken down to form more ATP
A person's estimated energy requirement can be a useful tool for estimating an individual's kilocalorie needs for energy balance. Mia is a 20-year-old active female. She is 5 ft, 3 in tall and weighs 125 lb. What is Mia's EER? Choose the equation below that correctly describes how to calculate Mia's EER. Final answers have been rounded to the nearest whole number.
EER = [354 − (6.91 × 20)] + 1.27 × [(9.36 × 56.82) + (726 × 1.60)] = 2366
Which of the following is an environmental factor influencing the weight of Americans?
Easy access to a variety of foods
The words "hunger" and "appetite" are often used interchangeably, but they have very different meanings. Which of these statements correctly describes hunger and/or appetite?
Eating a full meal, continuing to pick up appetizers all night while at a party is an example of appetite The feeling of an empty stomach signifies hunger
Health Consequences of Anorexia Nervosa
Electrolytes imbalances - low potassium leads to heart beat irregularities Drop in heart rate and blood pressure, weakness and fatigue, hair loss Slowing of the digestive process Nutrient deficiencies Inability to regulate internal body temperature - Lanugo (downy hair on face and arms) Dehydration Anemia Osteoporosis Amenorrhea
Kiyanna is a firefighter. The physical requirements of the job are intense, and all the firefighters expend a great deal of energy every day. However, they are also pretty good cooks, and they regularly make and eat big, rich meals at the firehouse. As a result, Kiyanna still weighs 148 lb even after 12 months on the job.
Energy Balance
Lisa just started college. She finds herself eating a lot more convenience food than she ever used to as part of her new routine. However, she and her roommate also swim laps every other day. As a result, her weight hasn't changed at all.
Energy Balance
Thermic Effect of Exercise (TEE)
Energy expended by contracting muscles during physical activity Calories needed for TEE depends on: - Intensity of activity - Duration of activity - Body weight
Thermic Effect of Food (TEF)
Energy used to process the macronutrients and extract kilocalories from food Approximately 10% of Calories in food consumed is used for TEF: - Protein (20-30%) - Carbohydrates (5-10%) - Fat (0-3%)
Gynoid Obesity
Excess fat around the thighs and buttocks More common in women (pre-menopause) than men
Central Obesity (Android Obesity)
Excess visceral fat in the abdomen Increases risk for heart disease, type 2 diabetes, and hypertension Visceral fat releases fatty acids that travel to the liver, causing insulin resistance, increased LDL< decreased HDL, and increased cholesterol
Which of the following defines central obesity?
Excess visceral fat storage in the abdominal region
Protein is Primarily Needed to Build and Repair Muscle
Exercise increases cortisol, which stimulates protein turnover. Small amounts of protein are used for energy during activity. When kilocalorie intake and carbohydrate stores are insufficient, the body relies on protein. If protein breakdown exceeds protein synthesis, muscle atrophy can occur.
Intake during exercise
Exercise lasting more than one hour - Begin eating food shortly after the start of exercise to maintain blood glucose levels, delay glycogen depletion, and reduce fatigue. Recommendations: - 30 to 60 grams CHO per hour - Endurance athletes may need 90 grams CHO per hour. Recommended foods: - Sports drinks, bars, and gels - Limit or avoid fructose (fruit sugar); may cause GI distress. Consuming carbohydrate and protein improves net protein balance for endurance athletes.
Aerobic energy production during exercise with carbs, fat, protein
Exercise slows down when ATP and creatine stores are depleted. Body uses ATP generated by aerobic metabolism. Body uses a mixture of carbohydrate, fat, and protein for energy during exercise. Type and amount used varies with: - Intensity and duration of exercise - Body's nutritional status Level of physical fitness
Fat cells in the body increase in size when energy intake is greater than energy expended, resulting in weight gain. When a person loses weight, the fat cells decrease in size. Enzymes influence the growing and shrinking of fat cells, and it is important to note that this enzyme activity differs between genders, and also between overweight and lean individuals. Choose the statement below that correctly describes fat cells.
Fat storage in the body increases by hypertrophy and hyperplasia.
What source of fuel is used by the body during low-intensity exercise?
Fatty acids stored in adipose tissue
Exercise Duration and Fuel Use
First few seconds of exercise - Stored ATP is used then - Creatine phosphate is broken down to make ATP After about 15 seconds of exercise - Anaerobic metabolism uses glucose to make ATP After 2-3 minutes of exercise - Breathing and heart rate have increased - Aerobic metabolism uses glucose and fatty acids to make ATP
FITT
Frequency: how often an activity is performed (times per week) Intensity: the degree of difficulty at which the activity is performed - low, moderate and vigorous (high) - max heart rate - 206.9 - (age x .67) - 55-67% of max hr = low intensity - 85-95% of max hr = high intensity Time: how long the activity is performed Type: the specific activity performed
Which weight-loss surgery involves the use of a silicone band to reduce the size of the stomach?
Gastric banding
Nutrigenomics
Gene-diet interactions; how our diet and food components affect gene expression and how our genetic makeup affect how we metabolize the foods we eat
Epigenetics
Gene-environment interaction; how environmental factors affect which genes are expressed and how much they are expressed
Which of the following is NOT an environmental factor that can increase appetite and/or decrease physical activity?
Genetics
Hormones that Affect Hunger
Ghrelin - secreted by the stomach - increased production tells the hypothalamus the body needs energy - stimulates hunger during fasting or on a low-kilocalories diet Neuropeptide Y - produced in the hypothalamus and activated by ghrelin - stimulated hunger
Acromegaly can be caused by the abuse of which ergogenic aid?
Growth hormone
Progressive Overload Principle
Helps improve fitness over time: Challenging the body by performing different workout regimens Adjustments in frequency, intensity, time, or type of exercise Prevents a plateau of fitness level due to the body adapting to an exercise regimen
Health Consequences of Binge Eating
High blood pressure High cholesterol Heart disease Type 2 diabetes Gallbladder disease
Actions that occur during times of hunger
Hormones stimulate the lateral hypothalamus. Ghrelin is secreted by the stomach. Neuropeptide Y (NPY) is produced.
________ is strong sensation indicating a need for food
Hunger
Fatigue
Inability to continue activity at optimal level Occurs when glycogen stores are depleted - Occurs much more quickly with high-intensity exercise because it relies more on anaerobic metabolism, which only uses glucose "Hitting the Wall"
Under what conditions will the body use significant amounts of protein for energy during exercise?
Inadequate calorie intake and inadequate carbohydrate stores
Physical Fitness Program
Incorporates activities based on the five components of fitness Tailored to meet the needs of the individual Performed consistently Includes activities that are enjoyable
Bulimia Nervosa
Individuals consume larger than normal amounts of food in a short period of time, followed by purging - purging can be in laxative abuse, excessive exercise, diet pills, fasting, strict dieting, diuretics - Sense of lack of control over food consumption - Often consume foods in secret
________ is the hormone released by the pancreas after carbohydrates are ingested.
Insulin
What substance forms in the muscles when glucose is broken down at a high rate and cannot be metabolized into adenosine triphosphate (ATP) as a result of insufficient oxygen?
Lactate
The more intense your workout, the more your body relies on carbohydrates to fuel it. Duration and intensity affect the degree to which carbohydrates and fat contribute to overall energy production. Review the following statements on the effect that intensity and duration have on glucose and glycogen use and select all those that apply
Lactate can be used for energy. Completely depleting your glycogen stores will result in "hitting the wall."
Which part of the brain is responsible for the control of hunger?
Lateral hypothalamus
Factors Affecting BMR
Lean Body Mass Age Gender Body Size Genes Ethnicity Stress Hormones Starvation Environmental temperature Caffeine Drugs
Which of the following hormones decreases hunger?
Leptin
Creatine
May improve athletic performance in high-intensity, short-duration activities such as weight training 1990s studies resulted in improved muscle strength and muscle mass Recent research provides mixed results Side effects: Water retention Some reports of liver and kidney problems when taken at higher than recommended doses for several months
Mifflin-St. Jeor Equation
Men: (9.99 x weight) + (6.25 x height) - (4.92 x age) +5 Women: (9.99 x weight) + (6.25 x height) - (4.92 x age) - 161
Harris Benedict Equations
Men: [13.75 x weight (kg)] + [5.00 x height (cm)] - [6.78 x age (y)] + 66.5 Women: [9.56 x weight (kg)] + [1.85 x height (cm)] - [4.68 x age (y)] + 655.1
Iron for Fitness
Necessary for energy metabolism and oxygen transport Training increases iron loss through sweat, urine, & feces Lower iron absorption after exercise Levels may be low due to menstruation in women. Intravascular hemolysis can lead to hemolytic anemia, but is not related to iron status. (aka foot-strike hemolysis) Sports anemia is not related to iron status, but rather a dilution of red blood cells due to increased blood volume. Inadequate iron intake may require supplementation
Carter is in his 20s and was just diagnosed with celiac disease. He has been mysteriously losing weight over the last three months. His doctors found that his intestinal villi are damaged and he has not been absorbing enough nutrients from the food he eats.
Negative Energy Balance
Randall recently started a new job. He used to work at a desk for 8 hours a day, but is now a retail manager, spending all day on his feet walking from one department to another. Besides really liking his new coworkers and work environment, the loose waistband on his work pants has been a nice bonus.
Negative Energy Balance
____________ occurs when the number of kilocalories a person burns in a day is grater than the amount he or she consumes
Negative energy balance
Maria is a 121-lb endurance athlete who is planning to employ carbohydrate loading before her next race. Which strategy correctly follows the guidelines for carbohydrate loading?
One to three days before the event, 550 g of carbohydrate daily is recommended.
Hormones Affecting Satiety
Peptide YY - secreted by the small intestine to stimulate satiety Leptin - produce in adipose tissue - decreases hunger and food intake - increases energy expenditure - decreases with weight loss
Traits and Signs of Eating Disorders
Perfectionism Unrealistic standards Poor self-esteem, low self-worth Sense of failure Needing to feel in control of something Depression/anxiety Withdraw from social interactions
Relative Energy Deficiency in Sport (RED-S)
Physically Active Females: Low energy availability—from disordered eating - Low kilocalorie intake - Diagnosed anorexia nervosa or bulimia Amenorrhea Decreased bone density or osteoporosis
Jessica is staying with her grandparents for the summer. Her grandmother is an exceptional cook, and Jessica finds herself regularly having second helpings as well as indulging in rich desserts. By the end of the summer, her clothes are all tight.
Positive Energy Balance
Miguel had weighed a stable 175 lb before his move to the city 6 months ago. Though his diet and kilocalorie intake is exactly the same as it used to be, he no longer takes those daily walks through the park.
Positive Energy Balance
Lactic Acid
Produced during anaerobic metabolism During low-intensity exercise - Small amounts produced are carried away from muscles and used by other tissues as an energy source or converted back into glucose by the liver During high-intensity exercise - Builds up in muscle then blood since amount produced > amount used by other tissues - Only one of many metabolic changes associated with fatigue
Anaerobic energy production during exercise with carbs, fat, protein
Production of ATP in the absence of oxygen Generated for quick, intense activities that require strength, agility, and speed, or a sudden burst of energy Occurs during the first few seconds of exercise - Energy produced from A T P and creatine phosphate (PCr) found in muscle cells -2 to 3 seconds: ATP in muscle -7 to 10 seconds: ATP from P C r -ATP from glycolysis
How much protein do we need?
Recreation exercisers: 0.8g/kg Endurance athletes: 1.2-1.4 g/kg Resistance and strength athletes: 1.6-1.7 g/kg
Benefits of being physically fit
Reduced risk of cardiovascular disease - lowers bp and positively associated with HDL Improves body composition - have less total fat and abdominal fat Reduces risk of Type 2 Diabetes - helps control blood glucose levels by increasing insulin insensitivity Reduces risk of some forms of cancer Improved bone health - reducing risk for osteoporosis Improved immune system Improved mental well-being - protects against depression and anxiety disorders Improved sleep
Stretching Improves Flexibility
Reduces muscle soreness Reduces risk of injury Improves balance, posture, and circulation
Calcium for Fitness (vitamin D)
Reduces risk for injury to bone - Stress fractures Lost in sweat, thus losses may be high in athletes Supplementation is not recommended unless intake from food and beverages is inadequate to meet the R D A.
Adipose Tissue
Releases fat during negative energy balance. Adipocytes shrink and weight is lost In positive energy balance, fat accumulates and adipose cells expand Brown adipose tissue (BAT) is another type of fat tissue made up of specialized fat cells - Contain more mitochondria and rich in blood - Converts kcal into heat instead of storage - Lower BMI
Gastric Bypass/Sleeve - Bariatric Surgery
Restrictive and malabsorptive (decreases food intake and amount of nutrients absorbed) - 1/4 c of food Post Surgery: - consume small, frequent meals - Supplements: iron, vitamin B12, calcium; protein - Weight Loss: 5-15 lbs per week in the first 2 to 3 months; 1-2 lbs per week after first 6 months
What seems to be a key factor for a successful, high-adherence weight-loss process?
Satisfying, appropriately portioned diet
Weight-Loss Medications
Sibutramine (Meridia) - suppresses appetite and increases energy expenditure - increases heart rate and blood pressure Orlistate (Xenical) - inhibits fat absorption - diarrhea, flatulence, oily stools; liver damage Lorcaserin - stimulates satiety and may reduce food intake Common Side Effects: dry mouth, constipation, insomnia, dizziness, nausea, anxiety, feeling nervous/restless, headache, elevated bp, rapid pulse
Carbohydrates to focus on for high intensity exercises
Simple Carbohydrates: immediately and during exercise - fruits, milk, sugar: low fiber starches (crackers, rice krispies) Complex Carbohydrates: few hours before exercise
Carbohydrate is the Primary Energy Source during High-Intensity Exercise
Source for working muscles -Blood glucose -Stored glycogen in muscles and liver -Dietary carbohydrate ~2,600 kilocalories of glycogen are stored in the body - depletion of glycogen stores during exercise - high intensity exercise uses up glycogen stores at a faster rate than low intensity
Fat is the Primary Energy Source during Low- to Moderate-Intensity Exercise
Source of energy is from: -Fatty acids stored in muscle tissue -Free fatty acids in the blood from adipose stores Factors that affect use of fat during exercise: Intensity - Low-intensity exercise uses free fatty acids in the blood from stored adipose tissue. - Moderate-intensity exercise uses more free fatty acids from muscle triglycerides and less from the adipose tissue. Duration - 20+ minutes of low- to moderate intensity exercise uses the greatest amount of fat Conditioning - highly trained individuals use more fatty acids for energy
Can Dietary Supplements Contribute to Fitness?
Sports bars and shakes are not defined as dietary supplements by the FDA. - Main energy source is carbohydrate, with some protein and fat - Offer convenience, but are often expensive - May be high in Calories, sodium, and added sugars - Should not replace whole, nutritious foods in the diet
Caffeine
Stimulates the central nervous system and decreases perception of effort - May increase metabolism of fatty acids for energy and spare glycogen stores Enhances athletic performance during endurance events - No effect for short-duration events NCAA classifies caffeine as a banned substance when urine concentrations exceed 15 micrograms per milliliter.
Which of these is NOT a component of physical fitness?
Stress
The basal metabolic rate (BMR) is the minimum amount of energy needed to maintain basic physiologic functions and keep the body alive. However, this rate is different for each person. Consider the following statements regarding the factors that affect the basal metabolic rate.
Stress will affect your BMR A person's lean body mass accounts for around 70% of his or her BMR
Amino Acid
Supplementation with BCAAs does not enhance performance. - Found naturally in whey protein (dairy) Amino acids may enhance recovery after exercise.
Health Consequences of Bulimia Nervosa
Tears in the esophagus Tooth decay and gum disease from stomach acid Electrolyte imbalances Dehydration and constipation Impaired bowel function through laxative use Depression and low self-esteem
Body Composition
The amount of fat and lean body mass (muscle, bone, and organs) The TOTAL percentage of fat tissue compared to body mass is important for measuring health risks (percent body fat)
What was the result when researchers tested the effects of isocaloric diets that contain either high carbohydrate/low fat or high protein/high fat on weight loss?
The weight loss was similar.
Strength Training Improves Muscle Strength, Muscle Endurance, and Body Composition
To increase muscle strength: Low number of repetitions using heavy weights To increase muscle endurance: High number of repetitions with lighter weights Rest between sets of exercises and between workouts to avoid overworking muscles and decrease risk of injury: -2-3 minutes between sets for increasing muscle mass -30sec for increasing muscle endurance -~48hrs between workouts of the same muscle groups
Actions that occur during times of satiety
Ventromedial nucleus responds to hormones. Adipocytes release leptin into the blood. Peptide YY (PYY) and cholecystokinin (CCK) are released from the small intestine. Insulin is released from the pancreas
Aerobic Metabolism
WITH oxygen - uses carbohydrates, protein, and fat - more efficient; produce more ATP per glucose - occurs in mitochondria
Anaerobic Metabolism
WITHOUT oxygen - only uses glucose - generates lactic acid
____________ involves applying strategies that allow someone to keep his or her body weight within a healthy range
Weight management
Exercise Intensity and Fuel Use
With low-intensity activity: - ATP produced from glucose and fatty acids by aerobic metabolism With intense exercise: - More ATP is needed - Oxygen delivery to and used by muscles limited - Muscles make ATP by anaerobic metabolism
A small amount of ________ can be utilized for energy production during endurance events, but their primary role is to promote muscle growth and help with repair.
amino acids
Fat (physical activity)
an all-day walkathon
Your body produces energy under _________ conditions during the first few seconds of intense exercise.
anaerobic
Ergogenic Aid
any substance that is used to improve athletic performance -creatine -caffeine -bicarbonate -amino acids -sports shakes and drinks
A craving for a food in reaction to sight, smell, or sound is known as _______
appetite
After eating a complete dinner, the desire for a piece of chocolate cake is an example of __________.
appetite
When to hydrate
at 15-20 minute intervals when exercising less than 60 minutes at 15-20 minute intervals when exercising more than 60 minutes with electrolytes
Fat cells that have more mitochondria and less stored fat are called __________.
brown adipocytes
Foods Rich in Complex Carbohydrates
brown rice with vegetables whole-wheat spaghetti with marinara sauce whole-wheat pancakes
Endurance athletes may use a training strategy known as __________ to maximize their body's glycogen stores.
carbohydrate loading
Your body burns _________ for energy during every type of exercise that lasts longer than three seconds. Intensity and duration of exercise will affect the percentage of energy that is derived from this source.
carbohydrates
Strength training is associated with improving all of these EXCEPT your __________.
cardiorespiratory endurance and your cardiovascular system
The best post-exercise meal should __________.
contain adequate fluid for hydration be consumed within 30 to 45 minutes post-exercise contain carbohydrate and protein in a ratio of approximately 3:1
Sport Drinks
contains 6-8% carbohydrate, sodium, potassium ~14g carb per 8oz
A commercial sports drink might be beneficial after 60 minutes or more of exercise because it __________.
contributes to hydration provides electrolytes provides carbohydrate
Disordered Eating
described abnormal and potentially harmful eating patterns - refusing to eat - compulsive eating - binge eating - restrictive eating - vomiting after eating - abusing diet pills, laxatives, or diuretics
Appetite
desire to eat food whether or not there is physical hunger triggered by factors such as time of day, social occasions, emotions, or sight or smell of food
Carbohydrate requirement depends on exercise _______
duration keeps muscle glycogen stores filled, optimizes performance, and limits the onset of fatigue
Physical Fitness
good health or physical condition as a results of exercise and proper nutrition
Constant eating throughout the day without allowing for feelings of hunger or fullness is called __________.
grazing
Food Without Carbohydrates
grilled salmon roasted chicken breast
A person's body mass index is a calculation of body weight in relationship to __________.
height
A pre-game meal should be __________.
high in carbohydrate, low in fat
A method used to determine the body fat percentage by weighing a person in water is called __________.
hydrostatic weighing
The increase in the size of an adipocyte when it fills with fat is known as __________.
hypertrophy
The condition that occurs when too much water is consumed or too much sodium is lost in sweating, resulting in abnormally low levels of sodium in the blood is called __________.
hyponatremia
The best types of carbohydrate to eat during or immediately after exercise are __________.
simple carbohydrates such as sports drinks, fruit, and bagels
Measuring the amount of oxygen consumed and carbon dioxide produced to calculate energy expenditure is known as __________.
indirect calorimetry
The weight-loss medication Xenical works by __________.
inhibiting fat absorption
Cardiorespiratory exercise usually involves continuous activities that use __________.
large muscle groups under aerobic conditions
Hormones that stimulate hunger act on the region of the brain called the
lateral hypothalamus
A person's _______ refers to his or her total body mass minus fat mass
lean body mass
If a woman's estimated energy need were 1,800 kilocalories per day and she regularly consumed 1,400 kilocalories per day, she would __________.
lose weight
An appropriate exercise recovery beverage would be __________.
low-fat chocolate milk
Air displacement plethysmography (BodPod)
measure air rather than water displacement
Skinfold Caliper
measure fat in various location
Bioelectrical impedance analysis (BIA)
measure resistance to low energy current as it travels through muscle and body fat
Direct Calorimetry
measure the amount of heat (energy) the body generates using a specialized chamber
Indirect Calorimetry
measure the amount of oxygen consumed and carbon dioxide produces
Hydrostatic Weighing
method to assess body volume underwater weighing
Waist Circumferences that could lead to health risks
more than 35 inches for women more than 40 for men
If you are able to do 100 consecutive push-ups without taking a break, you are exhibiting great __________.
muscle endurance
The body's preferred carbohydrate source for energy during very high intensity exercise is __________
muscle glycogen
Energy that is expended for standing at an office desk, walking to a file cabinet, and other job-related activities is called __________.
non-exercise activity thermogenesis (NEAT)
A man with a body mass index (BMI) of 23 is considered __________.
of normal weight
A person whose energy intake is greater than his or her energy expenditure is in __________.
positive energy balance
Someone who is in ___________ eats more kilocalories in a day then he or she burns.
positive energy balance
What are the periods of weight gain?
pregnancy, childhood, adolescence, recovery from illness, building muscle mass, excess food intake
Heat Exhaustion Signs
profuse sweat fatigue thirst muscle cramps headache dizziness or lightheadedness weakness nausea or vomiting cool, moist skin
All of these statements about enhancing physical fitness are true EXCEPT __________.
protein intake is more important than weight-resistance training to build muscle
Eating Disorders
psychological illnesses diagnosed by meeting specific criteria that include disordered eating behaviors and other factors Most common in young adults and adolescents, predominantly in white upper-middle- and middle-class families Increasing among males, minorities, and other age groups *Approximately 20 million women/girls and 10 million men/boys suffer from eating disorders in the U.S.*
Heat Stroke Signs
red, hot, and dry skin (no sweating) rapid, strong pulse rapid, shallow breathing throbbing headache dizziness nausea extreme confusion unconsciousness extreme high body temp (above 103, orally)
Symptoms of the condition known as the female athlete triad include __________.
restricted energy intake menstrual dysfunction or amenorrhea low bone mineral density
Gastric Banding - Bariatric Surgery
restrictive procedure (less food is able to be consumed) banding is less invasive on the top of the stomach
The state during a meal that inhibits the ability to eat more food is called
satiation
The feeling of fullness after a meal is known as __________.
satiety
