Nutrition final exam 7-11

- Physical activity can close the(2)

"energy gap," which is easier than further reducing caloric intake ▪ estimated that the energy gap is about 8 calories per pound of lost weight

Water is the most abundant substance in body (3)

- Average healthy adult is about 60 percent water ▪ Muscle tissue is 75 percent water, fat up to 20 percent - Can survive only a few days without water

Components of Relative Energy Deficiency in Sports (RED-S)\ (3)

- LowEnergyAvailabilityDisorderedEating - MenstrualDysfunction/Amenorrhea - LowBoneMineralDensity/Osteoporosis

Sodium and salt (4)

- Sodium is an electrolyte (charged ion) in blood and in the fluid surrounding cells - About 90 percent of sodium consumed is in form of sodium chloride, table salt • Functions: chief role is regulation of fluid balance - Also transports substances such as amino acids across cell membranes

Sodium balance in your body(5)

- Sodium level is maintained by the kidneys reducing or increasing sodium excretion as needed - Smaller amounts lost in stool and sweat • Daily needs: 1,500 milligrams/day for adults under 51 • Food sources: 75 percent of sodium consumed by Americans comes from processed foods - About 10 percent occurs naturally in foods; another 5- 10 percent added during cooking and at table

Too little and too much potassium(5)

- Too much from supplements or salt substitutes can cause hyperkalemia in some individuals ▪ Can cause irregular heartbeats, damage heart, and be life-threatening - Too little can cause hypokalemia ▪ Can cause muscle weakness, cramps, irregular heartbeats, and paralysis ▪ Can occur as result of excessive vomiting and/or diarrhea, anorexia and/or bulimia eating disorders

Exploring Iron (3 of 3) • Too much or too little: (6)

- Too much iron from supplements can cause constipation, nausea, vomiting, diarrhea - In United States, a leading cause of accidental poisoning deaths in children under 6 years - Iron overload can damage heart, kidneys, liver, nervous system - Hemochromatosis, a genetic disorder, can cause iron overload - Iron deficiency: most common nutritional disorder in world - Iron-deficiency anemia occurs when iron stores are depleted and hemoglobin levels decrease

Vitamin A needs(4(

-Adult males: 900 micrograms (µ g) retinol activity equivalents (R A E) -One R A E = 3.3 international units (I U) -Adult females: 700 µ g R A E •Food sources: organ meats (liver), milk, eggs, carrots, spinach, sweet potatoes, pumpkin

Water output

.5 cup intestine stool 1 cup sweat 3 skin and lungs . 6 cups kidneys or urine

We can train our muscles to make more glycogen available, at rest last s(2)

18 hours but exercising is less. We use up our liver stored glycogen within 2 hours. Skeletal muscles store glycogen for exercise and through training we can increase this capacity- to do this you can carb load before an event, like a week before a race and vary exercise intensity and the result is the muscle stores more glycogen and our skeletal muscles become more efficient to burn more fatty acids in a better way.

Above .3 for woman is

8 drinks an hour for 100 pound woman. Usually pass out, protective mechanism. If you drink really fast the BAC rises too fast and coma results. And above .4 heart can stop.

Numbers mean the order they were discover- first was thiamin B1. (3)

Addition to being coenzmye also includes nerve impulses, and breakdown of alcohol If you dont have enough you dont break down alcohol, but too much alcohol you dont consume B1 properly and get too little. Get it from enriched and whole graisn and pork

Three vitamins that work as antioxidants- A C and E. (4)

Best is E, in its function Anitoxidiants, we normally have metabolic reactions, oxidation and reduction, more oxidation results in free radicals can cause damage and antioxidants bind to them and nuetrilize them. Things that increase oxidation is exercise, important you get antioxidants, inflammation can cause lots of oxidation. Beta carotene- provitamin, can be converted to a vitamin, specifically vitamin A, good for vegans, comes from plants.

Treatment of osteoporosis

Best things you can due is V d and calcium and weight boring exercising, helps slow it down the bone density loss. Wolf's law, lay down more bone with more stress.

Yellow/Orange

Beta-carotene Apricots, butternut squash, cantaloupe, carrots, mangoes, peaches, pumpkin, sweet potatoes Flavonoids Apricots, clementines, grapefruits, lemons, papaya, pears, pineapple, yellow raisins

.41 and greater

Death Impaired heart rate

Phosphorus food sources and daily needs

Exploring Phosphorus (2 of 2) • Daily needs: - Adults: 700 milligrams/day • Food sources: - Meat, fish, poultry, dairy - Abundant in diet

Warning signs of heat stroke(8)

Extremely high body temperature (above 103°Fahrenheit [39.4°Celsius], measured orally) Red, hot, and dry skin (no sweating) Rapid, strong pulse Rapid, shallow breathing Throbbing headache Dizziness Nausea Extreme confusion Unconsciousness

Food sources of niacin

Food sources: meat, fish, poultry, enriched whole-grain breads, fortified cereals - Protein-rich foods are good sources of tryptophan

Like Katie which of the following women has the three conditions needed to be potentially diagnosed with the female athlete triad?

Jody, a gymnast, has a BMI of 17.9. Since joining her college team, she has had no periods for four months. Last week she was diagnosed with a vertebral stress fracture.

The three other aspects of physical fitness (4)

Muscle endurance: ability to exert force for a long period of time without fatigue - Muscle strength and endurance best achieved with strength training • Flexibility: range of motion around a joint - Improved with stretching • Body composition: proportion of muscle, fat, water, and other body tissues that make up body weight

Potassium, FDA requires it on(4)

NFP along with calcium and vitamin D, because deficenity in it. Fruits and veggies- we dont get enough of these so deficient. Too much or too little potassium cause irregular heart beats and can be live threatening. Vomiting you lose a lot of potassium like bulimia, run the risk of deficiency.

Fat soluble vitamins versus water soluble absorption

Need fat to be absorbed Absorbed in upper part of small intestine Water soluble Absorbed with water Most absorbed in upper part of the small intestine Vitamin B12 absorbed in the lower part of the small intestine

Dehydration

Older adults, those with vigorous jobs, and individuals who are physically active are particularly at risk for this state. This state can occur as a result of severe diarrhea and/or vomiting or abuse of diuretics.

Who might benefit from a supplement? -

People who cannot meet their needs through a regular, varied diet, such as pregnant or lactating women; older people; strict vegetarians; people with food allergies, with medical conditions, or on low-calorie diets

.01-.05 BAC

Relaxation, sense of well being loss of inhibition Cerebral cortex Impaired function of alertness and judgment

Vitamin C:

Scurvy symptoms, caused by a deficiency of this nutrient, include rough skin rash and wounds that will not heal.

Protein and carbohydrate have a higher

TEF than dietary fat. This is because your body requires more energy to digest, absorb, and metabolize amino acids, starches, and sugar into stored body fat than to metabolize dietary fat into body fat.

AUD QUESTIONAIRE answers(5)

The presence of at least 2 of these symptoms indicates an Alcohol Use Disorder (A U D). The severity of the A U D is defined as: Mild: The presence of 2 to 3 symptoms Moderate: The presence of 4 to 5 symptoms Severe: The presence of 6 or more symptoms

Time and type

Time, or duration, is how long you performed the activity, such as a 30-minute run Type means the specific activity that you are doing, such as step aerobics or cycling.

The phosphate from the compound phosphocreatine can be used to synthesize more ATP from ADP.

True

Moderate exercise water balancd

When you are appropriately hydrated engaged in moderate exercise and not too hot the concentration of electroytes is the same on both sides of the cell membrane, you are in fluid balance

What is the best source of energy to fuel your body and brain? Energy bars were originally created for _

Whole foods. astronauts

ATP-CP

a block start in 50-m freestyle

Carbohydrates

a marathon a 5-km run a soccer match

Fat

an all-day walkathon

Successful long-term weight loss requires changes in

diet, physical activity, behavior

Alcohol can harm your

digestive organs, heart, and liver

Body can use protein for(4)

energy but prefers carbohydrate and fat as main energy sources - Amino acids are converted to glucose in liver • Endurance athletes need 1.2 to 1.4 gram of protein/kilogram body weight • Resistance/strength activities: 1.2 to 1.7 gram/kilogram body weight

• Physical activity will increase your (4)

energy needs - Energy expended by sedentary people = less than half of BMR - Very active athletes can expend twice BMR ▪ Exercise causes small increase in energy expenditure after activity has stopped

. Exercise is defined as

formalized training or structured activity, like step aerobics, running, or weightlifting.

Which of the following would be the best source of vitamin D?

fortified milk

Energy balance is calories(5)

in versus calories out -Positive energy balance: more calories consumed than expended (leads to fat storage, weight gain) ▪Energy excess -Negative energy balance: more calories expended than consumed (leads to weight loss) ▪Energy deficit

Weight management is (3)

maintaining weight within a healthy range -Overweight: 10 to 15 pounds more than healthy weight ▪More than 70 percent of Americans are overweight

RDA are?

minimum amounts.

Over half of adults in United States do not meet

regular physical activity recommendations

Moderate consumption is based on

standard drink sizes, which contain about half an ounce of alcohol

Strength training increases overall performance with

strength and msucle training and protect joins from injury. Stretching need 3 days a week to maintain flexiblity

Total calorie needs depend on the(3(

type and schedule of exercise • Timing of meals affects fitness performance - Optimal food choices vary before, during, and after exercise

Which of the following would not be a significant source of vitamin C?-

whole wheat bread

Why Is Water so Important? (7)

• Acts as universal solvent and transport medium - Medium for chemical reactions in body - As part of blood, helps transport oxygen, nutrients, hormones to cells - As part of interstitial fluid, helps transport waste products away from cells for excretion • Helps maintain body temperature • Lubricant for joints, eyes; part of mucus and saliva • Protective cushion for brain, organs, fetus

Exploring Chloride(7)

• Chloride is part of hydrochloric acid in the stomach, which enhances protein digestion • Functions: - Sodium and chloride are major electrolytes outside cells and in blood to help maintain fluid balance - Acts as buffer to keep blood at normal pH • Daily needs: adults: 2,300 milligrams/day • Food sources: salt (NaCl) is main source • Too much or too little: deficiencies are rare - UL 3,600 milligrams/day to match sodium UL

Zinc functions (6)

• Involved in function of more than 100 enzymes - DNA synthesis, growth, and development - Healthy immune system and wound healing - Taste acuity - Treatment for common cold - May reduce risk of age-related macular degeneration

How Does the Timing of Meals Affect Fitness and Athletic Performance? (1 of 4) (3)

• Optimal foods before exercise - Allow adequate time for digestion ▪ Large meal: 3 to 4 hours; smaller meals: 2 to 3 hours; snack or liquid supplement:.5 to 1 hour

Consuming Too Little or Too Much Fluid Can Be Harmful(5)

• Thirst is not a good indicator of fluid needs for athletes - Acute dehydration: when not adequately hydrated over a short period of time - Chronic dehydration: when not adequately hydrated over extended period of time ▪ Fatigue, muscle soreness, poor recovery from workout, headaches, nausea, dark urine • Hyponatremia: low sodium blood levels due to consuming too much water without electrolytes

Vitamin C UL and deficiency (4)

• Too much or too little: - UL = 2,000 milligrams/day to avoid nausea, stomach cramps, diarrhea ▪ People with a history of kidney stones or hemochromatosis (body stores too much iron) should avoid excess - Deficiency disease: scurvy

What Vitamins and Minerals Are Important for Fitness? (1 of 5) (2)

• Vitamins and minerals play major role in metabolism of carbohydrate, fat, and protein for energy during exercise • Some also act as antioxidants and help protect cells from the oxidative stress that can occur with exercise

Vitamin D (1 of 4) •Called(4)

"sunshine vitamin" because it is made in the body with help of sunlight (U V) -Cholesterol-containing compound in skin is converted to inactive form of vitamin D -People with insufficient sunlight exposure must meet needs through diet; vitamin D in foods is also an inactive form -Inactive form converted to circulating form in liver, then to active form in kidneys

fitness levels will suffer. When you eat and drink, you meet your nutrient needs for physical activity in two ways:

(1) You supply the energy, particularly from carbohydrate and fat, that your body needs for the activity; and (2) you provide the nutrients, particularly carbohydrate and protein, that will help you recover properly so that you can repeat the activity.

How Can You Maintain Weight Loss? • Weight cycling (4)

(repeated gain and loss of body weight) is common result of fad diets • Weight loss can be maintained if healthy habits used during weight loss are maintained - National Weight Control Registry • New, lower weight requires fewer calories to maintain weight

Problem with calcium supplements(2)

, really cheap due to sea shells and we can get toxic metals. Pollutants in the bottom of the water, the shells pick up the toxins and we eat them in supplements. Other forms of calcium supplements calcium citrate, make it in the lab and helps with osteoporosis.

• Evaluating Popular Diets, Beware of fad diet claims and hype: (4)

- "It's carbs, not calories, that make you fat!" - "Lose seven pounds in one week!" - Celebrity-endorsed miracle weight-loss products - "Natural" substances help lose weight without risk

How much fat do you need for exercise? (3)

- 25 to 30 percent of calories should come from fat ▪ Consume unsaturated fats and limit saturated fat to ≤10 percent of total calories ▪ Too little fat (<20 percent) has nutritional risks

Daily needs of folate(B9)(3)

- Adults need 400 μg of dietary folate equivalents (DFE) - Folic acid is absorbed 1.7 times more efficiently than folate found naturally in foods - Women who might become pregnant need 400 μg extra from fortified foods/supplements

Daily needs of vitamin B12(2)

- Adults: 2.4 μg/day - Ability to absorb naturally occurring B12 from foods declines with age

Potassium daily needs(2)

- Adults: 4,700 milligrams/day - Adult females consume only about 2,400 milligrams/day and adult males only 3,170 milligrams/day, on average

Physical fitness has five basic components: (4)

- Cardiorespiratory endurance: ability to sustain cardiorespiratory exercise for extended time ▪ Examples: running, biking ▪ Cardiovascular and respiratory systems must provide enough oxygen and energy to muscles - Muscle strength: ability to produce force for brief time

Calcium supplements:(3)

- Consume in doses of 500 milligrams or less - Some sources (oyster shell, bone meal, dolomite) may contain lead, other toxic metals - May be inadvisable if consuming enough in foods

Other ways to tell if you're dehydrated: (4)

- Cornerstone method: measure body weight before and after exercise ▪ Weight loss = water loss - Monitor urine color ▪ Color darkens with concentration, indicating water loss

Your thirst mechanism signals dehydration (4)

- Dry mouth due to increased electrolyte concentration in blood: less water available to make saliva - Blood volume decreases, sodium concentration increases in blood ▪ Brain triggers thirst mechanism and secretion of antidiuretic hormone (ADH) to reduce urine output ▪ Fluid inside cells moves into blood by osmosis

Excess calories can lead to weight gain (5)

- Excess calories are stored as fat, regardless of source ▪ Limited capacity to store glucose as glycogen ▪ Can't store extra protein ▪ Unlimited capacity to store fat - Body contains about 35 billion fat cells, which can expand

Riboflavin (B2) (2 of 2) • Too much or too little: (4)

- Excess riboflavin excreted in urine: bright yellow color - No UL set - Deficiency symptoms rarely seen in healthy individuals eating a balanced diet: ▪ Sore throat, swelling inside mouth, inflamed and purplish-red tongue (glossitis), dry and scaly lips

Potassium Important mineral with many functions:(6)

- Fluid balance: electrolyte inside cells - A blood buffer: helps keep blood pH and acid-base balance correct - Muscle contraction and nerve impulse conduction - Can help lower high blood pressure - Aids in bone health: helps increase bone density - Reduces kidney stones by helping to excrete citrate (binds with calcium to form kidney stones)

Optimal foods during exercise (5)

- For exercise >1 hour, begin carbohydrate intake shortly after start and every 15 to 20 minutes ▪ 30 to 60 grams carbohydrate/hour to avoid fatigue - Glucose, sucrose, maltodextrin are best choices for quick absorption ▪ Avoid fructose, which can cause GI problems - Consuming both carbohydrate and protein is best for muscle maintenance and growth

Potassium Food sources (3)

- Fruits and vegetables ▪ Minimum of 41⁄2 cups/day will help meet potassium needs - Dairy foods, nuts, legumes also good sources

Osteoporosis: Not Just Your Grandmother's Problem (2 of 3) • Risk factors: (6)

- Gender (females at higher risk due to loss of estrogen after menopause) - Ethnicity (Caucasian and Asian-American at higher risk) - Age (over 30) - Body type (small-boned/petite women at higher risk) - Family history of fractures increases risk - Level of sex hormones (amenorrhea, menopause, or men with low levels of sex hormones)

Physical fitness provides numerous benefits (4)

- Helps achieve and maintain healthy body weight - Reduces risk of cardiovascular disease, type 2 diabetes, and some types of cancer - Improves body composition, bone health, and immune system - Improves overall health, such as more restful sleep and stress reduction

Chromium (1 of 2) • Functions:

- Helps insulin in your body ▪ Increases effectiveness in cells

Use MyPlate as a weight-loss guide (5)

- High volume of fruits, vegetables, whole grains, some lean protein, modest amounts of fat - Diet should contain variety of foods from all food groups ▪ Replace higher-calorie foods with lower-calorie options from each food group. - Example: replace full-fat dairy with nonfat products - Replace sodas with water

Other risks of osteoporosis (5)

- Medications: glucocorticoids, antiseizure medications, aluminum-containing antacids, high amounts of thyroid replacement hormones - Smoking - Low physical activity: 30 minutes per day recommended - Alcohol (more than one drink for women, two for men) - Inadequate calcium and vitamin D (less than three cups/day of vitamin D-fortified milk or yogurt)

Fluoride daily needs and food sources

- Men: 3.8 milligrams/day; women: 3.1 milligrams/day Sources: foods are not a good source - Best source is fluoridated drinking water and beverages made with this water

Vitamin B12 food sources(2)

- Naturally occurring B12 only found in animal foods (meat, fish, poultry, dairy) - Synthetic B12 found in fortified foods such as soy milk and some cereals

Pantothenic Acid (B5) and Biotin (B7) (2 of 2) • Too much or too little: (5)

- No UL, no known adverse effects from consuming too much of either vitamin - Deficiencies of these vitamins are rare ▪ "Burning feet" syndrome seen in WWII prisoners of war in Asia due to pantothenic acid-deficient diet of polished rice ▪ Biotin deficiency: hair loss, skin rash, fatigue, nausea, depression - Avidin protein in raw egg whites binds biotin, preventing absorption

Thiamin (B1) (2 of 2) • Too much or too little: (6)

- No known toxicity, no UL set - Beriberi: thiamin deficiency disease ▪ Symptoms can include rapid heartbeat, edema, confusion, loss of coordination ▪ Rare in United States due to enrichment of grains ▪ Chronic alcohol abuse can lead to advanced form, Wernicke-Korsakoff syndrome: progressively damaging brain disorder - Due to thiamin-deficient diet, and alcohol interfering with thiamin absorption

Hypertension is a silent killer (3)

- No symptoms - have blood pressure checked regularly - Contributes to atherosclerosis, heart enlarges and weakens - Damages arteries leading to brain and kidneys, increasing risk of stroke and kidney disease

Too little too much vitamin B12(3)

- No upper level set since no known risk from consuming too much B12, natural or synthetic - Deficiency can cause macrocytic anemia (because folate can't be utilized properly) ▪ Lack of intrinsic factor causes pernicious anemia, involves nerve damage

Too little too much niacin (4)

- Overconsumption of niacin supplements can cause flushing, nausea, vomiting; be toxic to liver; raise blood glucose levels: UL is 35 milligrams/day to prevent flushing - Pellagra: niacin deficiency disease ▪ Four Ds: dermatitis, diarrhea, dementia, death ▪ Once common in South, due to corn-based diet

Exploring Copper (1 of 2) • Functions: (5)

- Part of many enzymes and proteins - Important for iron absorption and transfer, synthesis of hemoglobin and red blood cells - Helps generate energy in cells, synthesize melanin, link the proteins collagen and elastin together in connective tissues - Helps enzymes protect cells from free radicals - Role in blood clotting and maintaining healthy immune system

Trace minerals are needed in small amounts (5)

- Play essential roles as important as major minerals - Chromium and iodine help certain hormones - Iron maintains healthy red blood cells - Fluoride protects teeth - Iron, zinc, copper, manganese, and molybdenum are cofactors that work with enzymes in critical chemical reactions

Exploring Fluoride (1 of 1) • Functions: (5)

- Protects against dental caries ▪ Helps repair enamel eroded by acids from bacteria ▪ Reduces amount of acid bacteria produce ▪ Provides protective barrier - Fluoridated drinking water has reduced dental caries in United States

Other Specified Feeding or Eating Disorder (OSFED) (6)

- Purgingdisorder - AtypicalAnorexiaNervosa - Orthorexia:"healthyorrighteouseating" ▪ Fixation on eating the "right" foods Nighteatingsyndrome:combinationeating,sleep,mooddisorder ▪ Person consumes most calories after evening meal, wakes up at night to eat

• To control hypertension:

- Reduce weight, increase physical activity, eat a balanced diet

Anorexia nervosa results from severe calorie restriction (5)

- Self-starvation and excessive weight loss - Intense fear of being "fat" - Distorted body image: see oneself as fat when underweight - Health consequences: electrolyte imbalance (low blood potassium) can be fatal - Other risks: decrease in heart rate and blood pressure, lanugo (downy hair), osteoporosis

You need major minerals in larger amounts (2)

- Sodium, chloride, potassium, magnesium, sulfur play key roles in fluid balance - Calcium, phosphorus, magnesium work together to strengthen bones and teeth

Reducing calories can lead to weight loss (5)

- Stored glycogen and fat are used as fuel sources ▪ Amino acids from body protein breakdown can be used to make glucose ▪ Prolonged fast depletes all liver glycogen ▪ Ketone bodies generated from incomplete breakdown of fat ▪ Fat stores and about one-third of lean tissue mass depleted in about 60 days

Daily needs of vitamin D(4)

- Sun exposure cannot meet everyone's vitamin D needs ▪ Skin pigment melanin and use of sunscreen reduce vitamin D production ▪ Sunlight intensity during winter in northern and southern latitudes not sufficient to make vitamin D - Therefore, vitamin D needs are based on dietary sources - Adults: 15 to 20 μg (600 to 800 IU) per day, depending on age (19 to 70 yo and > 70 yo, respectively)

Optimal foods after exercise (4)

- The best postexercise meal is consumed quickly and contains both carbohydrate and protein: ▪ Carbohydrate/protein ratio of 3:1 is ideal to promote muscle glycogen and protein synthesis and faster recovery time - Preferred protein choice: whey protein (in milk) is absorbed rapidly and contains all essential amino acids needed • When consuming small snack or liquid supplement after exercise, should have a high-carbohydrate, moderate- protein, low-fat meal within 2 hours

Sports bars, shakes, and meal replacers may provide benefits (3)

- The main energy source in most sports bars and shakes is carbohydrate, with protein and fat contributing smaller amounts of energy - Convenient alternative, but more expensive than whole foods ▪ Often include vitamins and minerals, which may be unneeded

Vitamin B12 functions(3)

- To make DNA - To use certain fatty acids and amino acids - For healthy nerves and cells, especially red blood cells

Too little or too much of folate (3)

- UL = 1,000 μg/day of folic acid from enriched/fortified foods and supplements ▪ Too much folic acid (not naturally occurring folate in foods) masks vitamin B12 deficiency anemia - Folate deficiency can lead to macrocytic anemia

Zinc too much and too little(5)

- UL = 40 milligrams/day - As little as 50 milligrams can cause stomach pains, nausea, vomiting, diarrhea - 60 milligrams/day can inhibit copper absorption - Excessive amounts can suppress immune system, lower HDL cholesterol - Deficiency: hair loss, impaired taste, loss of appetite, diarrhea, delayed sexual maturation, impotence, skin rashes, impaired growth

Exploring Selenium (2 of 2) (5)- too little and too much

- UL = 400 μg/day - Too much can cause toxic condition selenosis ▪ Symptoms: brittleness and loss of nails and hair, stomach and intestinal discomfort, skin rash, garlicky breath, fatigue, nervous system damage - Selenium deficiency is rare in United States ▪ Deficiency can cause Keshan disease (heart damage): seen in children in rural areas that have selenium-poor soils

Too much and too little sodium(3)

- UL for adults is set at 2,300 milligrams/day to reduce the risk of hypertension (high blood pressure) ▪ Cut back on processed foods and salt added to foods to lower sodium intake - Sodium deficiency is rare in healthy individuals consuming a balanced diet

Magnesium too little and too much (2)

- UL from supplements (not foods) = 350 milligrams/day to avoid diarrhea - Deficiencies are rare, but diuretics and some antibiotics can inhibit absorption

• Too much or too little: vitamin B6 (5)

- UL is 100 milligrams/day to prevent nerve ddamage - Has been used to alleviate symptoms of premenstrual syndrome (PMS) - Deficiency symptoms: ▪ Sore tongue, skin inflammation, depression, confusion, anemia - Those with alcoholism are at risk for deficiency due to poor diet, and because alcohol causes body to lose B6

Too much or too little: phosphorus (2)

- UL set at 4,000 milligrams/day for adults 19 to 50 to prevent hyperphosphatemia, which can lead to calcification of tissues; 3,000 milligrams for those aged 51 or older - Too little can result in muscle weakness, bone pain, rickets, confusion, death; would need to be in state of near starvation to experience deficiency

Too little and too much of copper(3)

- UL: 10,000 μg/day - Excess can cause stomach cramps, nausea, diarrhea, vomiting, liver damage - Copper deficiency rare in United States

Too much or too little: calcium (3)

- UL: 2,500 milligrams/day (ages 19-50); 2,000 milligrams (51+) - Too much calcium leads to hypercalcemia: impaired kidneys, calcium deposits in body - Too little can lead to less dense, weakened, brittle bones, and increased risk for osteoporosis

Antioxidants and cellular damage caused by exercise (3)

- Using more oxygen during exercise increases free radicals that damage cells ▪ Supplements of antioxidant vitamins E and C not shown to improve athletic performance or decrease oxidative stress in highly trained athletes ▪ Consume adequate amounts (RDA) from nuts, vegetable oils, broccoli, citrus fruits

Fluid and electrolyte balance and body temperature are affected by exercise (5)

- Water is lost through sweat and exhalation - Sodium and chloride, and to a lesser extent potassium, are electrolytes lost in sweat ▪ Electrolyte imbalance can cause heat cramps, nausea, lowered blood pressure, edema - Evaporation of sweat helps cool the body ▪ Hot, humid weather reduces evaporation and body heat increases: increases risk of heat exhaustion and heat stroke

Effects of alcohol on your brain (5)

-Depressant of central nervous system -Slows down transmission of nerve impulses and reaction time to stimuli -Impairs thoughts, actions, behavior -The more consumed, the more areas of brain affected -If enough consumed, activities of brain stem are suppressed (breathing, heart rate), resulting in death

Calculating the number of calories you expend daily is a little more complicated.

-Energy needs are unique to every individual, and your energy needs are different from those of your 80-year-old grandparents, your 50-year-old parents, and your marathon-running roommate. Your energy needs are comprised of your basal metabolism, the thermic effect of food (TEF), and the calories needed to fuel your physical activities - 60 percent of your daily energy needs is determined by your BMR. lean body mass affects your BMR the most and accounts for about 70 percent of your BMR> Age sex body size genes ethnicity, emotional and physical stress, thryoid hormone, nutritional state, environmental temperature, caffeine and nicotine affect your BMR . - lean body mass: more metabolicaly active than fat tissue so more calories needed to maintain it. Altheltes have a higher BMR due to more lean body mass -age: for adults BMR declines 1 to 2 percent per decade but increases by 15 percent during pregnancy. BMR increases during adolescence. - sex: woman have less lean body mass than men and higher fat percentage, 10 percent lower BMR. - body size: larger people have higher BMR due to increased surface area compared with smaller individuals. More surface area means more heat lost by the body means metabolic rate is higher to maintain body temp. - genes: families have similar metabolic rate - ethnicity: AA have lower BMI by 10 percent Stress- injuries raises BMR due to heat loss. -hormones: higher thyorid hormone increase BMR, little of this lowers BMR. -starvation- fasting or starving for 58 hours lowers BMR - environmental temperature: too cold or too hot increases BMR - caffeine: raises BMR slightly and temporary -Drugs- may increase BMR

Functions of vitamin K(4)

-Essential for blood clotting (coagulation) ▪Involved in synthesizing four blood clotting factors -Important to bone health ▪Enables bone protein osteocalcin to bind with calcium

Vitamin A functions (7)

-Essential for healthy eyes ▪Component of rhodopsin and iodopsin, light-sensitive proteins needed for vision -Involved in cell differentiation, reproduction, and immunity by promoting gene expression for: ▪Healthy skin, mucous membranes ▪Bone growth ▪Fetal development ▪White blood cells to fight harmful bacteria

Vitamin A excesses and deficiencies (8)

-Excessive amounts of preformed vitamin A can accumulate to toxic levels ▪Upper limit for adults: 3,000 µ g -Carotenoids in food are not toxic ▪Excess carotenoids in diet cause nonthreatening condition: carotenodermia -Chronic vitamin A deficiency causes night blindness -Prolonged vitamin A deficiency leads to xerophthalmia (permanent damage to the cornea) ▪Main cause of preventable blindness in children -Vitamin A deficiency also associated with stunting of bones

Alcohol can put a healthy pregnancy at risk(5)

-Exposure to alcohol prenatally can cause fetal alcohol spectrum disorders (F A S Ds) ▪Most severe form is fetal alcohol syndrome (F A S) -Causes physical, mental, and behavioral abnormalities ▪Effects of F A S Ds are permanent ▪The only proven, safe amount of alcohol a pregnant woman can consume is none

Vitamins are either fat-soluble or water-soluble (3)

-Fat-soluble vitamins (A, D, E, and K) are absorbed with dietary fat and can be stored in body -Water-soluble vitamins (B vitamins and C) are absorbed with water and enter the bloodstream directly ▪Not stored in body, but excesses can still be harmful

There are some common signs of disordered eating (6)

-Hair loss -Significant/sudden weight changes -Russell's sign: scar tissue on knuckles of fingers used to induce vomiting (bulimia nervosa) -Avoiding social situations where food is present -Weighing often, obsessively counting calories -Denial of problem

Being overweight increases risk of: (7)

-Hypertension and stroke -Heart disease -Gallbladder disease -Type 2 diabetes -Osteoarthritis -Some cancers -Sleep apnea

Underage drinking (4)

-Increases risk of violence, injuries, health risks -Can also interfere with brain development and lead to cognitive and memory damage in teenagers -Underage drinking and driving is extremely risky -The earlier in life a person starts drinking, the higher the risk for alcoholism

Excessive amounts of alcohol can cause: (7)

-Inflammation of esophagus -Cancers of the esophagus, mouth, and throat -Gastritis and stomach ulcers -Hypertension and damage to heart tissue -Increased endotoxin -Alcoholic liver disease ▪Three stages: fatty liver, alcoholic hepatitis, cirrhosis

Alcohol can interact with hormones (4)

-Interferes with insulin and glucagon that regulate blood glucose level -Negatively affects parathyroid hormone and other bone-strengthening hormones; can increase risk of osteoporosis -Can increase estrogen levels in women; may increase risk of breast cancer -Affects reproductive hormones and associated with both male and female sexual dysfunction

Strategies to help maintain a positive body image: (5)

-Know and accept what determines your physical appearance (genetics, age, etc.) -Avoid dieting -Avoid comparing yourself to others -Recognize that you are a whole person and not just individual parts -Respect yourself and others based on the qualities of character and accomplishments, rather than appearance.

Vitamin K too little(5)

-No known problems of consuming too much vitamin K from foods or supplements -People taking anticoagulant medications such as warfarin (Coumadin) need to keep vitamin K intake consistent ▪Changes in intake can increase or decrease drug effectiveness -Vitamin K deficiency that is severe enough to affect blood clotting is extremely rare ▪At risk: people with problems absorbing fat

Too little too much of vitamin E(3)

-No known risk of consuming too much vitamin E from natural food sources ▪Overconsumption of synthetic form in dietary supplements and fortified foods can increase risk of a hemorrhage: upper limit is 1,000 milligrams/day -Although rare, chronic deficiency of vitamin E can cause nerve problems, muscle weakness, and free radical damage to cell membranes

Vitamin A: retinoids (retinol, retinal, retinoic acid) (4)

-Preformed vitamin A only found in animal foods: liver, eggs, fortified milk and cheese -Some plants contain provitamin A carotenoids, which are converted to retinol in your body ▪Carotenoids, including beta-carotene, are pigments that give color to carrots, cantaloupe, sweet potatoes, spinach, broccoli -Like fat-soluble vitamins, are absorbed more efficiently if fat is present in intestinal tract

Moderate drinkers should pay attention to: (3)

-Size of drinks -Frequency of drinking ▪Abstaining from alcohol for several days, then overdrinking one day is not moderate drinking

Vitamins are essential nutrients ((3)

-Tasteless, organic compounds needed in small amounts -A deficiency will cause physiological symptoms -Consuming too much of some vitamins will cause adverse effects

Fluoride too much or too little(4)

-Too little increases risk of dental caries. Too much can cause fluorosis (mottling/staining) when teeth are forming during infancy/childhood. ▪ Fluorosisofbonescanoccurwhen>10milligrams/dayisconsumedfor10ormore years. UL: adults:10 milligrams/day, much lower for infants and children

According to the Dietary Guidelines for Americans, the following people should also abstain from drinking alcohol: (7)

-Women of childbearing age who may become pregnant -Pregnant women -Children and adolescents -Those taking medications that can interact with alcohol, which include prescription and over-the-counter medications -Those with specific medical conditions, such as liver disease -Those engaging in activities that require attention, skill, or coordination, such as driving or operating machinery -Those who cannot restrict their alcohol intake

Functions of iron (3)

-hemoglobin in red blood cells transport oxygen from lungs to tissue and picks up carbon dioxide waste from cells - myoglobin transports oxygen in muscle cells -aids brain in function by helping enzymes make neurotransmitters

Water intake

1 cup metabolimc 3 cups food..6.5 cups beverages

Pre-exercise meal:(4)

1 to 4.5 grams carbohydrate/kilogram body weight, 1 to 4 hours before exercise - Carbohydrate 15 to 30 minutes before gives muscles immediate energy, spares glycogen stores, helps reduce muscle damage - Consuming protein before exercise as well as during exercise increases muscle glycogen synthesis and protein synthesis after exercise is over - High-fat foods should be avoided before exercise: take longer to digest, may cause stomach discomfort and sluggishness

Women and alcohol

1-1/3 of men's drink Less alcohol dehydrogenase Less muscle mass Asian women can experience alcohol flush, red skin due to lack of enzyme

• National Institutes of Health: overweight individuals should aim to lose about(5)

10 percent of body weight over 6-month period - Example: 180-pound person should lose 18 pounds/6 months = 3 pounds/month, 3⁄4 pounds/week - To lose 1 pound of body fat, need 3,500-calorie deficit ▪ For a weight loss of 1⁄2 to 1 pounds/week, need to decrease daily calories by 250 to 500 calories • Fad diets promise dramatic results but may carry risks

Major minerals- need(3)

100 mg to 1500 mg/1g. Trace minerals- micrograms sometimes. Sodium chloride and potassium- share role in fluid balance. Calcium and phosphorus make up the hard points of our bones and teeth and where we stores calcium and phosphorus. Needed in less amounts, part of other substances like AA, or proteins. Lots of minerals act as cofactors similar to coenzymes of vitamins. Trace minerals act as cofactors.

A standard drink is one of the following: -

12-ounce serving of beer -1.5-ounce shot of liquor -5-ounce glass of wine

How many vitamins are there?

13

Healthy weight:

18.5-24.9 body weight relative to height that does not increase the risk of developing weight-related health problems or diseases

Minimum amount of sodium each day-

180 mg

The total amount of energy stored as carbohydrate in the body is about

2,600 calories (650 grams multiplied by 4 calories per gram), of which 2,000 calories can be used. This is enough energy to perform about 2 hours of moderate exercise, and then glycogen stores are almost completely depleted.

Calculation of maximum heart rate (HRmax)

206.9 − age in years × 0.67 = estimated H R max.

Obesity:(3)

25 to 40 pounds more than healthy weight ▪Over 37percent of those Americans are obese ▪Classified as a disease by the A M A in 2013

Table 11.6 ACSM Hydration Recommendations When? How Much Fluid? (4)

4 hours before exercise-16-20 fl ounce (2-21⁄2 cups) 10 to 15 minutes before exercise-8-12 fl ounce (1-11⁄2 cups) At 15- to 20-minute intervals when exercising less than 60 minutes- 3-8 fl ounce (3/8-1 cup) sports beverage(5-8 percent carbohydrate with electrolytes) After exercise for every pound of body weight lost- 20-24 fl ounce (21⁄2-3 cups)

Binge drinking refers to a man consuming(2)

5 or more drinks or a woman consuming 4 or more drinks in about two hours. It is estimated that one in six American adults binge drinks about four times a month. Binge drinking is associated with many other health problems, such as hypertension, heart attack, sexually transmitted infections, unintended pregnancy, and sexual dysfunction

Carbohydrate recommendations for athletes range from(4)

5 to 12 grams per kilogram of body weight per day. Carbohydrate loading is one training strategy that athletes use to build up muscle glycogen stores before a competition the goal of carbohydrate loading before an endurance event is to maximize the storage capacity of muscle glycogen. Increasing the amount of stored muscle glycogen can improve an athlete's endurance performance by giving the energy to fuel activity at an optimal pace for a longer period of time.

Physical Activity Guidelines:

60 minutes/week of moderate- intensity activity for some health benefits; 150 minutes/week for substantial benefits and reduced risk of chronic disease - 60 to 90 minutes daily to lose weight effectively

Table 11.4 Carbohydrate Needs for Activity and Recovery

60 to 90 minutes moderate intensity-5-7 1 to 3 hours moderate to high intensity-7-12 4 to 6+ hours extreme endurance- 10-13

If your exercising for cardiorespiratory endurance your at(2)

85 percent of the maximum heart rate. Protein- more muscle turnover, muscle tissue and connective tissue damaged more with an athlete so the protein needs are higher for an athlete.

Male need how much vitamin C(3)

90 mg a day, increased need for increase chronic inflammation, lots of it due to antioxidants and C is an antioxidant. Took it off the nutrient facts panel, we get lots of A and C now because its fortified in foods. Smokers need more because for every cigarette you use 20 mg of vitamin C.

Selenium

A component of enzymes; antioxidant 55 μg/day Meat, seafood, fish, eggs, whole grains Selenosis, brittle hair and nails, skin rash, garlic breath odor, fatigue UL: 400 μg/day Keshan disease

Copper

A component of several enzymes; involved in iron transport; needed for healthy connective tissue enzymes; role in blood clotting and a healthy immune system 900 μg/day Organ meats, nuts, seeds, cocoa, whole grains, legumes, and shellfish Vomiting, abdominal pain, nausea, diarrhea, liver damage UL: 10,000 μg/day Impaired growth and development

Vitamin B6:

A deficiency of this vitamin can lead to sore tongue, skin inflammation, depression, confusion, or anemia.

Thiamine

A deficiency of this vitamin causes beriberi, which is characterized by weakness, swelling, and tingling or numbness in the hands and feet.

Sulfur

A part of other compounds in body; helps give some amino acids their three- dimensional shape Meats, fish, poultry, eggs, dairy foods, fruits, vegetable

Sprint start- 0-3 seconds

A short intense burst of activity is fueled by at and under anaerobic conditions

Copper is important because apart of several(4)

AA, enzymes are proteins. Antioxidant. Minerals copper and selenium are antioxidants. Need copper for hemoglobin and red blood cell production. Have too much GI distress and liver damage. Only an issue of too little if you are starving.

100 M- dash- 10 to 12 seconds -

ATP and CP provide energy for about 10 seconds of quick intense activity after this energy is provided as ATP from breakdown of carbohydrates. 50 percent ATP-CP, 50 percent Carbs

We use different energy sources for different intensity For short duration high intensity you use(2)

ATP creatine phosphate, and use up any additional ATP, don't generate any ATP from glucose. This is why people take creatine supplements to make creatine phosphate. After excerising for a few minutes you use glucose to make ATP then you use fatty acids for fruel, and it takes more oxygen to break down fatty acids than glucose. So if you run out of glucose after a couple hours, you switch to fatty acids and the oxygen needs increases and decreases your performance, need to replenish your glucose.

Consume more than moderate, what develops?(3)

AUD> Mild, Moderate and severe levels, severe is alcoholic. Binge drinking is a form of AUD, dont drink a lot and then drinking too many in one time, 5 for men and 4 for woman in a two hour period.

For the anaerobic production of energy, the body relies heavily on two high-energy molecules in muscle cells:

Adenosine triphosphate (ATP) is a compound composed of a molecule called adenosine attached to a "tail" of three phosphates (tri = three). When one of these phosphates is removed from ATP, energy is released as a by-product (Figure 11.2). The remaining compound is called adenosine diphosphate (ADP), because it contains only two phosphates (di = two). The amount of ATP (energy) in cells is limited, so its breakdown can support only a few seconds of intense exercise. Creatine phosphate is a compound containing the molecule creatine attached to a single phosphate. Your body produces creatine with the help of the liver and kidneys and then stores it in skeletal muscle and other tissues. Your body also gets some creatine from foods, including meat and fish. Direct energy is produced when the phosphate is split off from the creatine, and indirect energy is produced when the phosphate is donated to ADP, thereby regenerating ATP. Because these processes work together, these molecules are sometimes referred to as ATP-CP. The amount of creatine that can be stored in the muscles is very limited and becomes depleted after about 10 seconds of high-intensity activity.

.21- .3

Aggression reduced sensations depression and stupor Cerebral cortex forebrain cerebellum and brain stem Speech balance temperature regulation

Vitamins Can Be Destroyed by(5)

Air, Water, or Heat •Air exposure can destroy water-soluble vitamins and fat-soluble vitamins A, E, and K. -Store in airtight, covered containers and use soon after purchase •To reduce vitamin loss, cook vegetables in a minimal amount of liquid -Steaming or microwaving with minimal water may help preserve some vitamins in vegetables

Binge drinking can lead to

Alcohol poisoning rises to extreme levels that CNS is impaired in terms of breathing and heart rate

White veggies

Alliums/allicin Chives, garlic, leeks, onions, scallions

Patrick wants to increase his intake of vitamin E. Which of the following foods would provide him with a significant amount of vitamin E?

Almonds

Magnesium (1 of 2) •facts and functions(8)

Another abundant mineral in body - About half in bones; most of rest inside cells Functions: - Helps more than 300 enzymes, including energy metabolism - Used in synthesis of protein - Helps muscles and nerves function properly - Maintains healthy bones and regular heartbeat - May help lower high blood pressure and reduce risk of type 2 diabetes

The National Cancer Institute recommends eating a variety of colorful fruits and vegetables daily to provide your body with valuable vitamins, minerals, fiber, and disease-fighting phytochemicals. Whole grains also have phytochemicals and have been added to this list. Color-Red Phytochemical Found In

Anthocyanins Apples, beets, cabbage, cherries, cranberries, red cabbage, red onion, red beans, peppers Lycopene Tomatoes, watermelon, pink grapefruit

Blue/Purple

Anthocyanins Blackberries, black currants, elderberries, purple grapes Phenolics Eggplant, plums, prunes, raisins

Iron

As a major component of hemoglobin and myoglobin, helps transport oxygen throughout the body; enhances brain function 8 to 18 milligrams/day Meat, fish, poultry, enriched and fortified breads and cereals Excessive :Vomiting, nausea, diarrhea, constipation, organ damage including the kidney and liver UL: 45 milligrams/day Deficiency:Fatigue, iron- deficiency anemia, growth retardation in infants

Unfortunately, for a variety of reasons, some athletes do not consume adequate calories to fuel appropriately for the increase in their energy expenditure. For a long time, this was thought to be only an issue for females, referred to as the female athlete triad, but it is now recognized that this issue can affect both males and females in many ways. This deficiency in calories is referred to as relative energy deficiency in sport (RED-S) low Energy Availability/Disordered Eating(4)

At the most extreme, an athlete with disordered eating may fulfill the diagnostic criteria for anorexia nervosa or bulimia nervosa. However, disordered eating occurs on a continuum and is not always so pronounced. Many athletes mistakenly believe that losing weight by any method enhances performance, and that disordered eating is harmless. Disordered eating is most common among athletes in sports where appearance is important, such as figure skating, gymnastics, and ballet, but can occur in athletes in all types of sports. It is also possible for athletes who do not exhibit disordered eating patterns to unintentionally take in fewer calories than they need, such as in Katie's case. They may appear to be eating a healthy diet—one that would be adequate for a sedentary individual—but their caloric needs are higher due to their level of physical activity.

Vitamin E Sources

Avocados, wheat germ, and sunflower oil are sources of this vitamin.

What Is Disordered Eating and What Are the Warning Signs? (6 of 8) • Other disordered eating behaviors can be harmful •(3)

Avoidant/Restrictive Food Intake Disorder (ARFID) • Pica: desire to consume nonnutritive substances (clay, dirt, chalk) -------- Cancausemedicalcomplications

BMI(7)

B M I measurements can provide a general guideline: - Weight lb x 703/height squared (in2) ▪B M I ≥ 25 is overweight: modest increase in risk of dying from diseases ▪≥ 30 is obese: 50 to 100 percent higher risk of dying prematurely compared to healthy weight ▪< 18.5 is underweight; can also be unhealthy -May not be accurate for everyone -Does not directly measure % body fat

Sulfur is apart of several

B vitamins and amino acids, in every food usually unless your starving, no toxic effects.

No UL for(3)

B1, put possible issues if you have too much: Affect nerve impulses to your organs like lung and heart, affects heart beat If deficiency you can cause rapid heart beat due to nerve impulse transmission. B1 2 and 3, are all vitamins you add to the enrichment process to refined grains.

If you just combine BMI and waist circumference and you access your risk of chronic diseases

BMI below 25, not an increased risk 25-29.9- more risk, but not entirely accurate. 25-29.9 with a high waist circumference puts you at more risk, or over 30 and normal waist circumference you can be at a higher risk.

More physical activity increases the

BMR and affects your energy needs and reduces risk of gaining rate, keeping the BMR high. physical activity has direct influence on BMR, number one reason we need a lot of energy is lean body mass skeletal muscle tissue and is more metabolically active and the higher the BMR the more you exercise the higher your skeletal muscle amount.

Fat soluble vitamins are absorbed in the

Beginning NT of the SI with micelles and chylomicrons into the lymph

Measure body fat\ Become more expensive with different measurement (2)

Bioelectical current- goes through fat differently than muscle. Displacement in water, displaces water a certain amount and can do this with air displacement(expensive).

Water makes up the

Blood, Lymph, and other bodily fluids.

Increasing heart rate and respiratory rate involves(2)

CR endurance. To build muscle tissue through muscle strength or to tone them is muscle endurance. Important if your a long distance runner need muscle fitness. Need a combination of endurance and muscle strength training along with cardioR Endurance, also need flexibility (stretching helps avoid tearing of muscles). Muscles need to be toned to prevent tears

(5) calcium and magnesium for exercise

Calcium: important to reduce risk of bone fractures - Calcium is lost in sweat - Exercise can increase bone mineral content and may be able to compensate for calcium lost in sweat - Magnesium: Higher needs with physical activity - Supplements not recommended unless food intake is inadequate

Vitamin D (4)

Can make it in skin and also from dairy. You make inactive form in skin and gets activities in liver and kidneys. Function: essential for proper calcium absorption to absorb enough. Shown in osteoporosis, without vitamin D, calcium supplements were effective. Get it from fortified foods, dairy and sardines

A vitamin is classified as fat soluble or water soluble based on

Chemical stcuture. Fat needs dietary fat to ashore and water needs water to absorb

Pryrodixine is B6 (5)

Coenzyme and needed for hemoglobin production, and nervous system function Alcohol use will block absorption of b6 and make you excrete more of it in urine because dietratic. Rare to become deficiency unless you have chronic alcohol consumption Or crohn's disease. Deficiceny: can become anemic due to hemoblobin low Propery nerve function decreases can lead to confusion and depression. Lack of proper nerve transmission

Molybdenum

Cofactor for a variety of enzymes 45 μg/day Legumes, nuts, leafy vegetables, dairy, cereals Unknown in humans UL: 2 milligrams/day

Zinc

Cofactor for several enzymes; DNA and RNA synthesis; needed for a healthy immune system, wound healing, and taste acuity 8 to 11 milligrams/day Meat, poultry, seafood, whole grains Nausea, vomiting, cramps, diarrhea, impaired immune function UL: 40 milligrams/day Skin rash and hair loss, diarrhea, loss of taste and smell

Manganese

Cofactor involved in metabolism 1.8 to 2.3 milligrams/day Beans, oats, nuts, tea Abnormal central nervous system effects UL: 11 milligrams/day Deficiency rare; rash and scaly skin

Iodine

Component of a thyroid hormone 150 μg/day Iodized salt, seafood, dairy products Impaired functioning of thyroid UL: 1,100 μg/day Goiter, congenital hypothyroidism

Strenuous exercise with inadequate fluid intake

Concentration of electro types is greater outside the cells than inside, water goes out of the cells and they shrink, consuming sport drinks will replace fluid and electrolyte loss

Which of these is a strategy for sensible weight gain?

Consume a diet relatively higher in mono- and polyunsaturated fats, like the Mediterranean diet.

Questionnaire for AUD

Continued to drink even though it was causing trouble with your family or friends? 2.Given up or cut back on activities that were important or interesting to you, or gave you pleasure, in order to drink? 3.More than once gotten into situations while or after drinking that increased your chances of getting hurt (such as driving, swimming, using machinery, walking in a dangerous area, or having unsafe sex)? 4.Continued to drink even though it was making you feel depressed or anxious or adding to another health problem? Or after having had a memory blackout? 1.Had to drink much more than you once did to get the effect you want? Or found that your usual number of drinks had much less effect than before? 2.Found that when the effects of alcohol were wearing off, you had withdrawal symptoms, such as trouble sleeping, shakiness, restlessness, nausea, sweating, a racing heart, or a seizure? Or sensed things that were not there?

Desiree visits her RDN to help support her weight-loss efforts. What might her dietitian recommend? (3)

Cook more meals at home. Eat breads made with unrefined flour, rather than those made from refined flour. Increase consumption of fruit and vegetables for more fiber.

Bottled versus tap water

Cost for bottled, 1-4 , tap .003 per gallon Safety- regulated by fda, landfills if not recycled , Tap- regulated by fda state and local, Benefits- convient of bottled water May taste better Tap- faucet, contains fluoride no sugar or calories

Fitness aids (5)

Creatine supplements- good with power lifter, short duration intense exercise it will work to make enough creatine phosphate Caffeine is short lived, increases the BMR, have more energy for your muscles but run the risk of dehydration. Anabolic steroids- effective for muscling muscle mass and strength Acromegaly causes stress on heart and leads to heart attack Blood doping- collect the RBC before the event and then before the event you inject them into you, and you increase your oxygen carry capacity. Lots of stress on the heart, people were dying and its banned.

The functions of vitamin B12 include __________. synthesis of healthy red blood cells the maintenance of healthy nervous tissue

DNA synthesis

Daily needs and food sources of magnesium

Daily needs: - 19 to 30 years: males, 400 milligrams/day; females, 310 milligrams/day - >30 years: males, 420 milligrams/day; females, 320 milligrams/day - Many Americans fall short (80 to 85 percent of needs) • Food sources: - Whole grains, vegetables, nuts, fruits; also milk, yogurt, meat, eggs

Daily needs and food sources of copper

Daily needs: - Adults: 900 μg/day • Food sources: - Organ meats, seafood, nuts, seeds, bran cereals, whole-grain products, cocoa

Vitamin C food sources and daily needs

Daily needs: - Men: 90 milligrams/day - Women: 75 milligrams/day - Smokers: 35+ milligrams/day • Food sources: fruits and vegetables (tomatoes, peppers, broccoli, oranges, cantaloupe)

Daily needs and food sources of iron

Daily needs: - Menandwomen>50:8milligrams/day - Women19to50:18milligrams/day:higherduetoironlostduring menstruation • Food sources: - Iron-enrichedbreadandgrainproducts;hemeironinmeats,fish, and poultry

Daily needs and sources of vitamin K(4)

Daily needs: based on current consumption, since amount contributed by intestinal synthesis is unknown -Men need 120 µ g/day -Women need 90 µ g/day •Food sources: green vegetables such as broccoli, asparagus, spinach, salad greens, brussels sprouts, cabbage; also vegetable oils and margarine

Physical activity pyramid

Daily: walk rather than drive, take stairs instead of elevator etc/ 3-5 days per week, cardiorespiratory moderate-high intensity such as treadmill speed increased, play team sports 2-3 days per week, flexibility and muscular fitness, yoga, resistance bands, and free weights Minimize sedentary activities.

Desiree's doctor suggests she try Xenical (trade name for orlistat) to help her weight-loss efforts. Which piece of advice would the doctor most likely give her to help improve her experience?

Decrease consumption of take-out meals and switch to lower-fat options to decrease gastrointestinal side effects.

Deficiency in sodium caused by

Deficiency: too much water. Can't transport ions across cell membrane property etc.

How much carbohydrate do you need for exercise? -(3)

Depends on duration of activity ▪ During and/or after activity: bananas, bagels, corn flakes that are absorbed quickly ▪ 2 hours before exercise: rice, oatmeal, pasta, corn enter blood more slowly for sustained energy

Marathon- 2.5-3 hours

During endurance events, ATP is derived from carbs and less of fat, a very small amount from amino acids to form glucose 75% carbs, 20 % fat, 5 % other

10 KM race, 30-40 minutes

During moderately intense activities atp is provided by fat and carbs metabolism, as the intensity increases the utilization of carbs for energy does too. 40 fat 60 percent carbs.

We can make it from tryptophan AA.

Eating just corn leads to pollegra because different plants are deficient in one or more AA, deficiency in tryptophan so we cant make niacin and we become deficient in it.

Low Bone Mineral Density/Osteoporosis

Energy deficiency and decreased estrogen levels due to menstrual dysfunction contribute to bone loss and low bone mineral density. At its most extreme this causes premature osteoporosis, putting the athlete at risk for stress fractures, hip and vertebral fractures, and the loss of bone mass, which may be irreplaceable. Katie's low-calorie diet, excessive exercise, and menstrual disruption created the conditions that led to the stress fracture in her foot.

1500 M Race(4-6 minutes)

Energy derived from ATP and CP is small and would be exhausted after about 10 seconds of the race. At this point most of the energy is derived from aerobic metabolism of primarily carbohydrates 6 percent ATP-CP, 94 percent carbs

Environmental factors can increase appetite and decrease physical activity (5)

Environment of cheap and easily obtainable energy-dense foods stimulates appetite - Gene-environment interaction: increases risk of obesity in some people • We work more and cook less - 32 percent of calories come from ready-to-eat foods prepared outside of home - Frequent dining out associated with higher BMI

• Calculating your energy needs: -

Estimated energy requirement (EER): daily energy need based on age, gender, height, weight, activity level

Vitamin and mineral supplements are generally not necessary -

Everyone, not just athletes, should obtain vitamins and minerals through nutrient-dense foods before considering the use of supplements

How at risk are you?

Extremely high risk - BMI 40 + and high waist circumference Very high risk - 30-39.9 and high waist circumference High risk- BMI 25-29.9 and high waist circumference or 30-34.9 and low waist circumference Increased risk- BMI 25-29.9 and low waist circumference Low risk- below 25

Free radicals can damage your

Eyes causing age related macular degeneration , 50 or over and leading cause of vision loss in older people

Dietary supplements are not strictly regulated by

FDA - Manufacturers not required to prove safety or efficacy of supplement claims

Figuring out EER determine if your low moderate or high physical activity

Fast walking, running or biking fast is high PA

The bioavailalve is less with

Fat double vitamins compared to water soluble due to bile salts , vitamins in plants less bioavalbile compared to animal foods

We need some fat to asborb(3)

Fat soluble vitamins, if fat free diet you may be deficient in fat soluble vitamins Sometimes you cant absorb fat vitamins well if you consume too much alcohol over time, less absorption of minerals like zinc and b vitamins too. Water soluble, B and C. absorbed through the blood with the amino acids and glucose in blood. Fat soulbe stored in tissue, excess b vitamins go out in urine except b12 in liver. If you have too much in general, they go out in urine, why theres not a lot of toxicity with water soluble vitamins

Fat burning and carb burning zone

Fat-burning zone: 65 to 73 percent of maximum heart rate • "Cardio" zone: >73 percent of maximum heart rate

Thiamin (B1) (1 of 2) •function daily needs and sources

First B vitamin discovered • Functions: - Transmission of nerve impulses - Metabolism of carbohydrates and certain amino acids - Plays role in breakdown of alcohol in body • Daily needs: men: 1.2 milligrams/day; women: 1.1 milligrams/day • Food sources: enriched and whole grain products, pork

What vitamins are in veggies (5)

Folate A C E K W

What vitamins are in fruit

Folate c a

What vitamins are in grains

Folic acid niacin b6, b12(fortified), riboflavin , thiamin

Food sources of vitamin b6

Food sources - Meat, fish, poultry, fortified cereals, nuts, legumes, peanut butter, many fruits and vegetables

Food sources of folate

Food sources: - Enriched grains (rice, pasta, breads, cereals), legumes,broccoli, asparagus, leafy greens such as spinach

Food sources of vitamin D

Food sources: fortified milk and yogurt, fortified cereals, fatty fish (examples: sardines, salmon)

Food sources of vitamin E

Food sources: vegetable oils, nuts, seeds, fortified cereals, some green leafy vegetables

Phosphorus

Formation of bones and teeth 700 milligrams/day Meat, fish, poultry, eggs, dairy, cereals Hyperphosphate mia UL: 4,000 milligrams/day Muscle weakness, bone pain, rickets, confusion, and death

Calcium

Formation of bones and teeth, muscle contraction and relaxation, blood clotting, heart and nerve function 1,000 milligrams/day Milk and dairy products, leafy greens, broccoli, salmon, sardines, tofu Hypercalcemia UL: 2,500 milligrams/day Osteoporosis

Energy used during different eventss(5)

Frist couple of seconds use creatine phosphate then ATP left over. 5 minutes- use primary glucose, oxidative pathway used aerobic. 30-40 minutes- carbs and mix of fatty acids burned. 60 40 carb fat ratio Marathon, 2-5 3 hours, mostly carbs but fat gets larger if you run out of glucose Day long hike- 5-7, low intensity but high duration but use mostly fatty acids instead of carbs. Start people at a low to moderate exercise at low intensity because it targets fat from fat stores to lose weight, more beneficial compared to high intensity sometimes, it just takes a longer time to burn more calories. More compliance with this than stress on the heart with intense exercise.

Functions of vitamin D(5)

Functions: active form acts as a hormone - Regulates two important bone minerals: calcium (Ca) and phosphorus (P) ▪ Stimulates intestinal absorption of Ca and P to maintain healthy blood levels and build and maintain bones ▪ When dietary calcium is inadequate, vitamin D and parathyroid hormone cause calcium to leave bones to maintain necessary blood levels - May aid prevention of some cancers, diabetes, heart disease, and other conditions

Molybdenum •

Functions: part of several enzymes involved in breakdown of certain amino acids and other compounds • Daily needs: adults: 45 μg/day • Food sources: legumes, grains, nuts • Too much or too little: - UL = 2 μg/day, based on animal studies in which too much molybdenum caused reproductive problems - No cases seen in healthy individuals

Folate (B9) functions (5)

Functions: vital for DNA synthesis - To create and maintain new cells, including red blood cells - To help body use amino acids - Folate deficiency during pregnancy can result in neural tube birth defects (examples: spina bifida, anencephaly) - Reduces risks of some cancers

Strategies for AUD

GOALS FOr reducing alcohol consumption, alternating drinks with nonalcoholic beverages and spacing the time between drinks Alocholic anonymous

your parents are obese more likely for you to be more overweight.

Ghrelin lets us know we're hungry, goes to hypothalamus and registers as hungry. Other hormones like leptin go to hypothalamus from fat cells and stop eating, we can ignore both of these signals (physiological hunger) ignored by your psychological ability. Ghrelin and leptin regulate physiological hunger

Effects of alcohol

Hangovers Blurred vision Slurred speech Breathing may stop Malnutrition or overnutrition Brain damage addiction and stroke Heart disease irregular heart beat Liver disease and liver failure Infertility and impotence in men Osteoporosis

Chloride

Helps maintain fluid and acid- base balance 2,300 milligrams/day Found as sodium chloride in foods UL: 3,600 milligrams/day

There are higher risks of people who have a waist circumference of

Higher health risk: •Woman > 35 inches •Man > 40 inches

Your muscles will use carbohydrates for energy no matter how intense the exercise. (5)

However, the amount of carbohydrate used is affected by intensity, as well as your level of fitness, initial muscle glycogen stores, and whether you're consuming carbohydrates during exercise. Research shows that as the intensity of exercise increases, so does the use of glucose and glycogen for energy.14 At very high intensities (85 percent of VO2 max), most of the energy is supplied by carbohydrates in the form of muscle glycogen. During exercise of moderate intensity (65 percent of VO2 max), carbohydrate (in the form of blood glucose and muscle glycogen) contributes to approximately half to two-thirds of the energy needed, with the remainder coming from fat (more on this in a later section). Although carbohydrates are not the main energy source during exercise of low intensity (25 percent of VO2 max), they still provide some energy for the working muscles from glucose in the bloodstream. Additionally, if carbohydrates are consumed before or during exercise, the use of carbohydrates as an energy source would be greater, even at lower intensities.

Copper deficiency

Impaired growth and development

Trace minerals iron - (3)

Important with good sources of iron, meat and poultry, heme form that is absorbable, we only absorb about 10-15 percent. Iron is lost in sweat, and blood. This is how you become deficient. Iron deficiency is number 1 nutritional issue in the world not enough iron- anemia results

Chromium

Improves insulin response 20 to 35 μg/day Pork, egg yolks, whole grains, nuts Unconfirmed toxicity effects Potential increase of insulin resistance

The difference between orthorexia and these eating disorder diagnoses is the motivation behind the obsession.

In orthorexia, the motivation is not typically tied to control of weight, shape, body size, or caloric intake. Instead, it is tied to controlling what is perceived as "good food" versus "bad food" when it comes to health value. While orthorexia is not a formal eating disorder diagnosis, be aware that the restrictive nature of orthorexia may be a risk factor for a future eating disorder diagnosis.105

Nutritional issues with althetes

Iron deficiency, calcium, enough water - know the recommendation look at the american college of sports medicine. Need enough calories and protein, 1.2-1.4 and 1.2-1.7.

too much niacin can cause

Issue if you take supplement, prescribed to help with blood cholesterol but issues include: flushing and can toxic to the liver long term. If you dont get enough niacin you get pellagra, the four D in that order.

Bioavailability of calcium

Less than 10: spinach, okra and rhubarb 20-30: milk, cheese yogurt tofu salmon almonds and beans and soy milk Above 40: kale broccoli, green cabbage Chinese mustard greens

Where are fat soluble vitamins stored?

Liver is the main storage area for A And lesser for J E D is stored mostly in fat and muscle tissue

Some minerals can be of concern in highly active people • Iron:(6)

Low iron levels can reduce hemoglobin and blood's ability to transport oxygen to cells, causing early fatigue during exercise - Female athletes more at risk for iron-deficiency anemia ▪ Also long-distance runners, those in "make weight" sports and other sports ▪ Iron-rich foods and iron supplements may be needed - "Sports anemia": Decreased hemoglobin can result from strenuous training due to increased blood volume ▪ Not same as iron-deficiency anemia and is self-correcting

Green

Lutein, zeaxanthin Broccoli, collard greens, honeydew melon, kale, kiwi, lettuce, mustard greens, peas, spinach Indoles Arugula, broccoli, bok choy, brussels sprouts, cabbage, cauliflower, kale, Swiss chard, turnips

Sodium(5)

Major electrolyte outside the cell; helps regulate body water and blood pressure 1,500 milligrams/day Processed foods, table salt, meat, seafood, milk, cheese, eggs Excessive Hypertension UL: 2,300 milligrams/day Deficiency Rare in individuals consuming a healthy diet

Potassium

Major mineral inside the cell, needed for muscle contraction and nerve impulses; regulates body water and blood pressure 4,700 milligrams/day Potatoes, melons, citrus fruits, most fruits and vegetables, meat, milk, legumes Hyperkalemia Hypokalemia

Major and trace minerals

Major minerals (macrominerals): needed in amounts greater than 100 milligrams/day • Trace minerals (microminerals): needed in amounts less than 20 milligrams/day

Fluoride

Makes teeth stronger 3 to 4 milligrams/day Fluoridated water, tea Fluorosis in teeth and skeletal fluorosis UL: 10 milligrams/day Increased susceptibility to dental caries

How Do You Know If You're at a Healthy Weight?(3)

Measure your body fat and its location -Average healthy adult male between 20 and 49 years of age: 16 to 21 percent of weight is body fat -Average healthy female: 22 to 26 percent body fat

FAS symptoms

Mental impairment of, head circumference is smaller, eyes are usually squinted. Flat face, upturn nose. Increase chance of younger people drinking or smoking due to advertising.

.11- .2 (3)

Mood swings anger sadness mania Cerebral cortex forebrain and cerebellum Impaired reasoning and depth perception; appropriate social behavior

Calcium function and properties (8)

Most abundant mineral in body - More than 99 percent located in bones and teeth • Functions: - Helps build strong bones and teeth - Plays a role in muscles, nerves, and blood - May help lower high blood pressure - May fight colon cancer - May reduce risk of kidney stones (though supplements have opposite effect)

How to increase physical activity

Move to lose: 10k a day, better chance of maintaining healthy weight, have moderate level of physical activity everyday, 45 minutes a day such as walking, bike, toning type exercises, hiking.

sodium , major mineral (2)

Need around 1500 mg a day, helps with fluid balance and transport stuff across cell membranes, helps with muscle conduction and contraction, we get it from our diet in table salt and also naturally occurring salt. Sodium levels maintained by kidneys, lose it in sweat and feces too.

Vitamin K

Newborns are typically given shots of this vitamin to help with blood clotting until their intestinal bacteria begin to produce the vitamin.

What vitamins are in proteins

Niacin, thiamin b6, b12

Little or too much of vitamin D(7)

Over use of supplements may lead to hypervitaminosis D which causes hypercalcemia ▪ Damaging calcium deposited in kidneys, lungs, blood vessels, heart ▪ UL: 4,000 IU (100 μg) - Rickets:vitaminDdeficiencydiseaseinchildren ▪ On the rise in United States due to decreased milk consumption, other factors ▪ Bones inadequately mineralized with calcium and phosphorus, causing them to weaken and leading to bowed legs - Osteomalacia:adultequivalentofrickets

Magnesium

Participates in muscle contraction and nerve conduction 310 to 420 milligrams/day Meat, seafood, nuts, legumes, dairy, whole grains Large intakes from supplements can cause diarrhea, cramps, and nausea

High or low grehlin levels can also be determined by genetics. (2)

People have NEAT- people who are constantly fidgeting, hand and feet always moving, always talking etc and that burns calories and they burn more calories compared to other people. Your body gets used to the weight you are at metabolically, if you gain weight you lose weight too much more than the set point, metabolically the body triggers a starvation response and store the calories as fat, and you will go back to the set point or above. Its a reaction to starvation and store extra fat incase it happens again.try to only lose 10 percent of weight over time.

Body image is the way you (2)

Perceive and what you believe about your physical appearance • Body dysmorphic disorder: is a mental illness in which a person's preoccupation with minor or imaginary physical flaws cause significant distress

.06-.1

Pleasure numbing of feelings nausea sleepiness emotional arousal Cerebral cortex and forebrain Impaired coordination such as fine motors skills and visual tracking

fruits minerals(4)

Potassium Calcium - fortified juice Manganese Boron

minerals in vegetables(5)

Potassium Calcium Magnesium Chromium Manganese

minerals in dairy

Potassium calcium phosphorus

Day long hike- 5.5-7 hours

Primary energy source for events lasting several hours at low intensity is fat( free fatty acids in the bloodstream which derive from triglycerides stored in fat cells). Carbohydrates contribute a lesser % of energy needs. 65% fat, 35% carbs.

Warning Signs of Heat Exhaustion (6)

Profuse sweating Fatigue Thirst Muscle cramps Headache Dizziness or light-headedness Weakness Nausea and vomiting Cool, moist skin

Binge Eating Disorder • • - - - - - • • (7)

Recurrent episodes of binge eating (binges have same characteristic criteria as in bulimia nervosa) The binge eating episodes are associated with three (or more) of the following: -Eating much more rapidly than usual -Eating until uncomfortably full -Eating large amounts of food when not physically hungry -Eating alone because of feeling embarrassed by how much one is eating Feeling guilty, depressed, or disgusted with oneself afterward Marked distress regarding binge eating The binge eating is not associated with the recurrent use of compensatory behavior (for example, purging) and does not occur exclusively during the course of anorexia nervosa or bulimia nervosa.

Bulimia Nervosa • - - • • (3)

Recurrent episodes of binge eating, characterized by both: Eating large amounts of food in a discrete amount of time (a 2-hour period) A sense of lack of control over eating during the episode Recurrent inappropriate compensatory behavior (purging) Self-evaluation is unduly influenced by body shape and weight.

The benefits of physical fitness (4)

Reduced Risk of Heart Disease Research has shown that moderate physical activity lowers blood pressure.3 In addition, exercise is positively associated with increased levels of high-density lipoprotein (HDL) cholesterol, often referred to as the "good" cholesterol.4 Reduced Risk of Type 2 Diabetes How It Works: Exercise helps control blood glucose levels by increasing insulin sensitivity.5 This not only reduces risk for type 2 diabetes but also improves blood glucose control for those who have been diagnosed with type 2 diabetes. A woman jogs. Improved Body Composition How It Works: Exercise helps burn excess stored body fat and builds muscle, resulting in a leaner body mass. Individuals with moderate cardiorespiratory fitness have less total fat and abdominal fat compared with people with low cardiorespiratory fitness.6 Blank Reduced Risk of Some Forms of Cancer How It Works: Increased physical activity has been associated with a reduced risk of colon, breast, endometrial, and lung cancers. This reduced risk is likely the result of a reduction in overall body weight and other hormonal and metabolic

Hormone interactions with alcohol (3)

Reprdouctive or steroid hormones ,estorgen levels affected which causes ovulation issues maybe cant get pregant. And sexual arrosal can be different under alcohol. Increase estrogen increase breast cancer or return of breast, ovarian or cancer in another area. Parathyroid hormone affect leads to osteoporosis. If you have diabetes you should drink because of inferering with insulin and glucagon and increases inflammation which is already an issue, increased risk of cardio disease.

Signs and treatment of RED-S(3)

Signs Warning signs include weight changes, disordered eating patterns, cardiac arrhythmia, depression, stress fractures, or, in females, menstrual changes. Those working with athletes should provide a training environment in which athletes are not pressured to lose weight, and should be able to recommend appropriate nutritional, medical, and/or psychological resources if needed. Treatment of an athlete with this disorder is multidisciplinary, and needs to involve cooperation among the athlete's physician, dietitian, psychologist, coach or trainer, family, and friends.

grains minerals(8)

Sodium Phosphorous Magnesium Iron Zinc Selenium Chromium Manganese

Sparkling water

Spring water that has carbon dioxide gas added to supply "bubbles" before bottling. Also sold as seltzer water or club soda. Note: This is technically considered a soft drink and does not have to adhere to FDA bottled water regulations.

Dash foods(7)

Sweets- 5 per week Beans, nuts,seeds- 4- 5 per week Oils salad dressings, mayo- 2-3 per week Low fat dairy- 2-3 per day Seafood polutry and lean meat- 0-2 per day Grains (whole grain)- 7-8 per day Vegetables and fruit- 8-10 per day

Which agency reports data on the trends in adult obesity in the United States? The average person's major energy expenditure is for __________.

The CDC tracks and reports trends in obesity with the Behavioral Risk and Factor Surveillance System (BRFSS). basal metabolism

heavy drinking

The consumption of 5 or more drinks on the same occasion in each of 5 or more days in the past month. Associated with underage drinking

Strenuous exercise with rapid and high water intake

The extraceullar fluids becomes diluted and results the in the concentration of electroytres being greater inside the cells than outside causing water to enter the cells making them swell. Drinking the water slowly will replace lost fluids and restore fluid balance

Menstrual Dysfunction/Amenorrhea

The failure to consume enough energy to compensate for the "energy cost" of the exercise can lead to disruption of the menstrual cycle. At its most extreme and recognizable, this results in amenorrhea, the absence of three or more consecutive menstrual cycles.

Liver disease develops in three stages, although some stages can occur simultaneously. (5)

The first stage of the disease is fatty liver, which can result from just a weekend or a few days of excessive drinking. Because alcohol metabolism takes top priority in the liver, the metabolism of other nutrients, including fats, will take a back seat to alcohol. Thus, the liver isn't able to metabolize all the fat that arrives in the liver, causing a buildup in this organ. Simultaneously, the liver uses some of the by-products of alcohol metabolism to make even more fat. The net effect is a liver that has cells that are full of fat.29 A fatty liver can reverse itself if the alcohol consumption is stopped.

Water Gain (4)

The fluid volume in blood is increasing. Net movement of water is into the cells. Urine becomes lighter in color. Concentration of electrolytes outside the cells is decreasing compared to that inside the cells.

Water Loss (5)

The fluid volume in the blood is decreasing. Net movement of water is out of the cells . Urine becomes darker in color. The thirst mechanism is triggered. Antidiuretic hormone is released from the pituitary gland, causing the kidneys to decrease the volume of water used to make urine.

Examining the Evidence: Myths and Facts about the Common Cold (7)

The truth about catching a cold: - Direct or indirect contact with cold virus • Vitamin C and the common cold - Research shows vitamin C to be ineffective in preventing colds, but may reduce severity in some people - Other cold remedies (echinacea, zinc): jury is still out ▪ Zinc may have some benefits • What you can do: wash hands frequently in soap and water to reduce risk of cold

water regulates temperature

The water in the blood carries heat to the capillaries at the skin surface, the heat is released at the skin surface and evaporation of sweat cools the skin, cooled blood returns to the body's core

Weight cycling:(4)

These people were successful because they maintained their physical activity habits and positive behavior changes after they reached their weight goal. They commonly limited the intake of fatty foods, monitored their calorie intake, consumed breakfast, and ate nearly five times a day, on average. (For many people, eating smaller meals allows them to avoid becoming ravenous and overeating at the next meal.79) The majority of them routinely weighed themselves and maintained a high level of daily physical activity, expending the energy equivalent of walking four miles a day. This suggests that weight loss can be maintained as long as the individual doesn't abandon the healthy habits that promoted the weight loss and revert to the unhealthy habits that caused the excess weight in the first place.Physical activity can also help those who've lost weight close the "energy gap."

Water Balance(2)

This state occurs when the thirst mechanism has been successful. This state occurs when enough fluid is consumed to allow for an equal concentration of electrolytes between the intra- and extracellular fluid compartments.

Hyponatremia

This state occurs when too much fluid (particularly pure water) is consumed in a short period of time. This state can result in swelling of tissues, including the brain.

Too forms of vitamin K

Two forms of vitamin K -Menaquinone synthesized by intestinal bacteria -Phylloquinone found in green plants

Iodine too little too much (5)

UL = 1,100 μg/day ▪ Excess iodine can impair thyroid function, decrease synthesis and release of thyroid hormones - Early sign of deficiency = goiter (enlarged thyroid gland) ▪ Mandatory iodization of salt has decreased iodine deficiency in United States but not in other parts of world ▪ Iodine deficiency during early stages of fetal development can cause cretinism (congenital hypothyroidism)

.31-4

Unconsciousness comma and death possibly Entire brain Bladder control and breathing impaired

Order of energy sources

Use glucose first, glycogen fat then protein Closer you get to starving more likely to use protein.

Vitamins made by the body

Vitamin d k niacin and biotin are made by the body

Mineral water

Water derived from an underground source that contains a specific amount of naturally occurring minerals and trace elements. The minerals and elements cannot be added to the water after bottling.

Flavored water

Water that has a flavor such as lemon or lime added. It may also contain added sugars and calories.

Distilled water

Water that has been boiled and processed to remove most, but not all, contaminants.

Vitamin or enhanced waters

Water that has vitamins, protein, herbs, and/or caffeine added to it. Such water may also contain added sugars and calories.

Spring water

Water that is obtained from underground water that flows naturally to the surface. The water is collected at the spring or at the site of the well purposefully drilled to obtain this water.

How Does Fluid Intake Affect Fitness? (2 of 2) •(2)

You need fluids before, during, and after exercise - The American College of Sports Medicine has specific recommendations for how much fluid to drink before and during exercise

If bmr if 40 and high waist circumference (3)

You need to be more aggressive than losing 10 percent body weight. Need experts to help you such as physicians. Low calorie diets usually come into play, BMR higher when your overweight due to maintenance of that weight, Medications block fat absorption and surgery.

Blood pressure(5)

a measure of force that blood exerts on the walls of arteries • Expressed as systolic pressure (when heart beats) over diastolic pressure (when heart is at rest between beats) - <120/80 millimeters Hg is normal - Systolic >120 or diastolic >80 = prehypertension - ≥140/90 = hypertension

Disordered eating:

abnormal and potentially harmful eating behaviors that do not meet specific criteria for eating disorders

Excessive alcohol can interfere with(2)

absorption and/or use of protein, zinc, magnesium, thiamin, folate, and vitamins B12, A, D, E, K ▪Thiamin deficiency affects brain function and increases risk of Wernicke-Korsakoff syndrome

• Eat smart, because calories count:(6)

add satiation to low-calorie meals by including higher-volume foods - Eat more vegetables, fruit, and fiber - Include some protein and fat in your meals ▪ Protein increases satiety most ▪ Fat slows movement of food from stomach into intestines ▪ Choose lean meat, skinless chicken, fish, nuts, unsaturated oils

Fortified foods can provide(2)

additional nutrients but should not displace vitamin-/mineral-rich foods - Excessive use of fortified foods can increase risk of overconsumption of some nutrients

Physical fitness programs are generally based on the five components of fitness, and include

aerobic exercise, resistance training, and stretching.

BMR decreases with(3)

age, men have more lean body mass than woman so higher BMR than woman, thyroid disorder affects BMR, hyper has increased hypo is lower BMR. healhty adult the biggest thing you can affect is your lean muscle mass or skeletal muscle tissue. Very tall, BMR higher. Stress- not the best way, also increase inflammation. Starvation decreases BMR to conserve energy, important because diets are starvation modes and it lowers the BMR instead of increasing the BMR which is what you want, why people gain the weight back.

Ethanol is the type of(5)

alcohol consumed in alcoholic beverages -Methanol (in antifreeze) and isopropanol (rubbing alcohol) are both poisonous to humans -Ethanol is safe for consumption, but excessive amounts are toxic and can be fatal -Made by fermentation of yeast and natural sugars in grains (beer) and fruits (wine) ▪Liquor is concentrated alcohol collected through distillation

Alcohol use disorder (A U D) is the continuation of(2)

alcohol consumption even though this behavior has created social, psychological, and/or physical health problems. •Binge drinking, drinking and driving, and underage drinking are situations in which alcohol is being abused.

Usually the liver only uses(2)

alcohol dehydrogenase, the alcoholics have MEOS for protection mechanism for increases alcohol breakdown, when alcohol dehydrogenase isnt enough. Alcohol as 7 calories per gram and takes calories for MEOS to work and make energy so the net carbs from a single drink would be 4 calories per gram, doesnt include the additives in the alcohol. Net calories is about the same as carbs per gram.

Binge drinking with chronic drinking can lead to

alcohol tolerance ▪Brain becomes less sensitive to alcohol, needing more to get same intoxicating effect

Iron, lose it in sweat, need to replenish this, such as(3)

almonds green veggies, whole grains, and meat. If you dont get enough iron you get iron deficiency anemia and impacts your performance and oxygen carry capacity to your cells. Sports anemia- temporary anemia after exercise when your blood volume increases, this is normal and it returns to normal after a few days. Iron defincienty anemia doesnt fix itself. Supplements wont fix sports anemia Lose calcium in sweat and can lead to osteoporosis without it.

Vitamin A Functions, where you find them, and if too little or too much Different forms: comes from

animal foods, essential for vision because our optisons require it. Vitamin A comes from animals, we can convert beta carotene into vitamin A Vitamin A big role in bone growth and development, kids need a lot of vitaminA

Selenium is a good(2)

antioxidant. Component of some AA, issue with it is that its in the soil and different areas dont have good soil, if on a farm and you only eat what you grow, if its selenium poor the plants wont have it and neither will the animals and you will become deficient.

ACE -

antioxidants need this due to increased amounts of oxidation due to exercise, need lots of this. E in veggie oils or veggies whole grains nuts. A and C are in veggies and fruit. Don't need to take supplements, no additional benefits to this.

Some vitamins function as(3)

antioxidants, which counteract oxidation by neutralizing substances called free radicals. -Vitamins A, C, and E, and beta-carotene are antioxidants -Free radicals are unstable oxygen-containing molecules that can damage the cells of the body and possibly contribute to increased risk of chronic diseases

Vitamin C Also known as

ascorbic acid

Keep a food lounge with that information of what you(2)

ate ,what time of the day because your metabolic rate decreases throughout the day. Also include the mood you were in when you eat such as icecream Lot of diets are very restrictive such as atkins: eliminating most carbs in first 2 weeks, huge drop off rate. Run the risk of not getting fiber etc. It doesnt matter where the calories come from, if main concern is weight loss, it doesnt matter. We need all of the macronutrients, AMDR.

Caffeine enhances(3)

athletic performance, mostly during endurance events. - Stimulates central nervous system, breakdown of muscle glycogen, may increase fatty acid availability - Considered a banned substance by some athletic associations

ARFID refers to(3)

avoidant/restrictive food intake disorder. This condition is more likely to occur in children and may be seen in those with feeding disorders, failure to thrive, trauma histories, or sensory disorders as in autism. The range of foods a person is willing or able to tolerate in their daily diet is often extremely limited, perhaps to certain textures, colors, shape, or forms (cooked versus uncooked, for example). In one study, almost one-quarter of child/adolescent patients receiving eating disorder treatment had a diagnosis of ARFID. Individuals with ARFID are at risk for nutritional deficits including impaired growth and development. Because sensory and/or swallowing issues are often a component of the ARFID condition, an occupational therapist or speech/swallowing therapist may be an integral member of the treatment team.

Foods Rich in Simple Carbohydrates Foods Rich in Complex Carbohydrates Non-Carbohydrate Foods

banana smoothie made with nonfat yogurt sport drink with glucose brown rice with vegetables whole-wheat pancakes roasted chicken breast grilled salmon

When it comes to energy needs You can influence your

basal metabolic rate and physical activity but not the thermic effect(always around 10 percent, to process your food)

Patrick wants to increase his intake of niacin. Which of the following foods would provide Patrick with a significant amount of niacin?-

beef

Bulimia nervosa involves cycle of(4)

binge eating and purging - Purging can include self-induced vomiting; excessive exercising; strict dieting or fasting; abuse of diet pills, laxatives, diuretics ▪ Vomiting can cause tears in esophagus, swollen parotid glands, tooth decay, gum disease, broken blood vessels in eyes - Potentially fatal electrolyte imbalance can result

Binge drinking can also cause

blackouts, which are periods of time that a person cannot remember, even though he or she may have been conscious.

If your liver cannot handle the amount of alcohol all at once, the extra alcohol reenters the(2)

blood and is distributed in the watery tissues in your body. Your blood alcohol concentration (BAC) is the amount of alcohol in your blood, measured in grams of alcohol per deciliter of blood, usually expressed as a percentage. the more you drink, the higher your BAC. Because alcohol infiltrates your brain, as your BAC increases so does your level of mental impairment and intoxication.

Chromium May improve (4)

blood glucose control, but no large study confirms this theory ▪ Small study suggests chromium supplement may reduce risk of insulin resistance ▪ FDA allows a Qualified Health Claim on chromium supplements, but label must state that evidence is not certain - Does not help build muscle mass

Intracellular inside cell. Extracellular-

blood intersitital, blood and lymph. Water is a good solvent, separate solutes, stable with temperature so takes a lot of heat or coldness to change body temperature. Major transporter with blood and lymph,

RED-S affects more women due to

blood loss and lower bone density compared to men. And eating disordered is common more in women than men, and if you combine all these things they have nutritional issues need to make sure women athletes are getting enough iron calcium and water, lost in sweat and blood for iron and calcium. Need b12 if your vegan female athlete to prevent issues.

much vitamins K Dont take it if

blood thinner, can interfere with its action, intefers with the coamin levels in blood How to become fat soluble vitamin deficiency, is you dont get enough fat in diet or you can absorb fat properly.

Vitamin EFind it in veggie oils, seed oils, nuts and seeds, whole grains, fortified foods. Leafy veggies It's an Anticoagulant, need to be careful if taken

blood thinner, you shouldn't be taking vitamin E supplements. Antioxidant too

Alcohol circulates in your

blood until metabolized -Blood alcohol concentration (B A C) correlates with amount of alcohol in your breath

Different for woman compared to men due to(2)

body frame and hydrogenase enzyme. You can notice the affects of alcohol with 1 drink, but .05 BAC is where it usually shows. BAC depends on body weight, men are heavier than woman so more tolerable to alcohol, more drinks can be consumeed before .05 is reached.

Though the liver will eventually metabolize most of the alcohol that is consumed, a small amount will leave your

body intact through your breath and urine. Because the amount of alcohol in your breath correlates with the amount of alcohol in your blood, a Breathalyzer test can be used to measure your BAC. Police officers often use this device when they suspect that a person has consumed too much alcohol.

Physical activity refers to

body movement that results in expending calories. Activities such as gardening, walking the dog, and playing with children can all be regarded as physical activity.

Genetics partially determines(3)

body weight - Risk of becoming obese doubles if parents are overweight, triples if obese, five times greater if severely obese - Confirmed by studies of identical twins separated at birth

You probably associate muscle strength with

bodybuilders or weightlifters, and it's true that these people train to be particularly strong. However, other athletes, such as cheerleaders and ballet dancers, also work hard to strengthen their muscles.

Calcium most abundant because we store in(4)

bones and teeth, need it for muscle contraction and nerve function Too much calcium- deposits in organs and tissues and makes kidney stones. Green veggies, have a lot of calcium such as kale, very absorption. Dairy is not as good of a source of calcium compared to 40. 10 percent has oxalates, makes it unavailable for absorption,

Magnesium is also in the(4)

bones, calcium, phosphorus and magnesium in the bone Take supplements for mild heart irregularities is One of the most common reasons, helps lower high blood pressure too. Good cofactor. Supplement from magnesium can cause diarrhea and electrolyte imbalances and dehydration. Diuretics can become deficient.

macular degeneration

breakdown or thinning of the tissues in the macula, resulting in partial or complete loss of central vision , cataracts cause the vision to become cloudy

Most people know about the importance of calcium to maintain bone health, but athletes are particularly susceptible to(2)

broken bones and fractures. Therefore, they need to consume enough calcium in their diets to reduce their risk of sustaining these types of injuries. Calcium affects both skeletal and heart muscle contraction, and hormone and neurotransmitter activity during exercise. It also assists in blood clotting when you have a cut or other minor hemorrhage, which may occur during exercise or competition.

Minerals dont get(3)

broken down, they can build up more than vitamins, so easier for toxicity with minerals than vitamins. Too much in sodium, only need about 1500 per day, the cap is 2300 mg, we get about 3500 mg a day. Hypertension with sodium too much. We increase blood volume because too much sodium in blood, water follows sodium. Rare to have too little, but deficient if you drink too much water and sodium concentrations get too low, starvation,

Protein is primarily needed to(3)

build and repair muscle - Muscle damage results from exercise, especially in weight or strength training - Amino acids needed to promote muscle growth and recovery

A common and legal substance used by many athletes as an ergogenic aid and shown in some studies to increase exercise endurance is/are __________. Female athletes may experience disruptions in menstruation because of __________.

caffeine insufficient energy intake to support activity and normal body function

Susan had a salad made of dark, leafy greens, oil and vinegar dressing, and cheese. Susan consumed a significant amount of which of the following minerals?

calcium and potassium

Phosphorus is abundant because stored with(2)

calcium in the bones and teeth, every cell is made of a phospholipid bilayer. You can have too much in the form of taking a supplement, similar to calcium- calcified soft tissue, and weak bones if you have too little,

What are the major minerals?

calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium

Skinfold thickness and bioelectrical impedence

calipers used to measure the thickness of fat that is located under the skin in the arm, back, upper thigh and in the waist. Bioelectrical impedance: electrical current flows through the body and its resistance is measured. Lean tissue is highly conductive and less resistant than fat mass. Based on the current flow the volume of lean tissue can be estimated.

If you have to use MEOS it uses a lot more

calories so you expend more calories than what you get from the alcohol, this is why alcohols are thin, no net calories and dont eat a lot due to alcohol consumption. They expend most calories to metabolize this. Protein absorption decreases so decrease in collagen so your thin.

You can determine whether you are in positive or negative energy balance by comparing the number of

calories you consume to the number of calories you expend on a given day.You can also use the grams of macronutrients in foods to calculate the number of total calories they contain.

Glucose derived from stored muscle glycogen is the preferred(2)

carbohydrate source for energy during exercise. However, liver glycogen stores are just as important to your body during activity. Glycogen stored by the liver can be converted into glucose and delivered to the bloodstream in order to maintain normal blood glucose levels, both during times of activity and while you are at rest.

The more intense your workout, the more your body relies on(3)

carbohydrates to fuel it. Duration and intensity affect the degree to which carbohydrates and fat contribute to overall energy production. Review the following statements, and choose the ones that correctly describe the effect that intensity and duration have on glucose and glycogen use. -Lactate can be used for energy. -Completely depleting your glycogen stores will result in "hitting the wall."

Every 15 to 20 minutes over an hour you should replenish your(2)

carbs to prevent fatigue due to oxygen need increase as you switch from carbs to fatty acid usage. After exercise, you need replenish your carbs to rebuild your glycogen stores and to get protein to deal with protein breakdown during exercise, 3:1 ratio. Need to look at sources, if you need whole grains and veggies you get 3:1 ratio but can overdue it if you eat a steak with protein.

Cardiorespiratory exercise provides the most benefits to your (3)

cardiovascular system (heart, blood, and blood vessels), which improves your cardiorespiratory endurance. In addition, it reduces stress and lowers your risk of heart disease by maintaining normal cholesterol levels, heart rate, and blood pressure. Cardiorespiratory exercise also helps you maintain a healthy weight and improve your body composition by burning excess calories, leading to a reduction of excess body fat.

Healthier reasons to drink is(3)

celebration and socialization, lots of times not very harmful. Other people drink due to depression or emotional issue(family life etc), it can be greater issue of alcohol use disorder. We have to define what moderate alcohol consume is because there are benefits to this. Phytochemicals in the wine work as antioxidants, small amounts can be helpful for heart function, and 55 or older increases HDL. Moderate consumption is 1 drink for woman, and 2 for men. Anything beyond this is excessive consumption.

All alcohol is toxic to our(2)

cells at different levels, ethanol is less toxic but less damaging to cells and can damage them if enough. To make alcohol: fruit ferments and turns to alcohol, we can do this with grains etc. yeast consumes the sugar and metabolizes it into alcohol and CO2, we refine it and purify it and get the alcohol (distillation) to increase the alcohol content and make liquor. We take 95 percent ethanol and make liquor

Gaining weight for the underweight is as(5)

challenging as losing weight is for the overweight • Need to add at least 500 calories to daily energy intake for gain of 1 pound/week - Choose more energy-dense but nutritious foods from each food group ▪ Examples: waffle instead of toast, coleslaw instead of cabbage - Eat more snacks during day to add more calories

Which of the following foods or drinks would be best to cosumeimmediately following exercise such as resistance training?

chocolate milk and a handful of nuts

An adequate intake of which of the following minerals can help to reduce the risk of developing type 2 diabetes?-

chromium

Vitamin B12 (1 of 3) • Also called(4)

cobalamine because it contains the element cobalt • Requires intrinsic factor, protein made in stomach, in order to be absorbed in small intestine - Pernicious anemia results in people who cannot make intrinsic factor; treatment requires B12 injection to bypass intestine - Symptoms may take years to appear since B12 is stored in the liver

Vitamin C- function as(2)

coenzyme but needed to make collagen, if too little you cant make and repair connective tissue, leads to scurvy you dint heal wounds, loss hair and teeth and skin is damaged easily because lack proper CT> lots of wrinkles Has a role in immune system but doesnt prevent colds, doesnt prevent you from getting sick.

Vitamin C functions(6)

coenzyme to synthesize and use certain amino acids - Needed to make collagen, most abundant protein in body, present in connective tissue ▪ Important for healthy bones, skin, blood vessels, teeth - Also acts as an antioxidant - Helps absorb iron from plant foods - Breaks down histamine, cause of inflammation - Helps to maintain a strong immune system

B vitamins all act as

coenzymes, aid in metabolic reactions of carbs and proteins assist enzymes in these processes. Functions also include, nerve impulses and DNA production- folate and DNa production major cause of birth defects to due too little folate, Dna is produced properly.

Zinc is a good(3)

cofactor, important for immune function and wound healing, and common cold. Doesnt prevent a cold put reduce the severity and length of the cold. Harder to get zinc from plants than animals, vegans need to uptake their intake. Zinc isnt absorbed with alcoholics If vegan, need lots of whole grains for zinc Imparied sense of smell and taste from too much zinc

You should be replenishing the glucose every 20 minutes Typically a couple hours before you exercise you should consume

complex carbohydrates, digest them more slowly and help to maximize your glycogen stores and get protein, use the past. 15-30 before you need simple carbs for fast absorption. Corn flakes are easier to break down and used for 15 before an event.

Binge eating disorder involves(5)

compulsive overeating (without purging) - Eat in secret, feelings of shame - Health effects are those associated with obesity ▪ High blood pressure, cholesterol levels ▪ Risk of heart disease, type 2 diabetes, gallbladder disease

When electrolyte losses are within the range of normal daily dietary intake, they can easily be recovered by

consuming a balanced meal within 24 hours after exercise. Electrolytes can also be replaced by beverages that contain them, such as sports drinks, if food is not available.

Alcohol inhibits the ability of the lower esophagus sphincter to(2)

contract properly. This enables the acid juices in the stomach to flow back up into the esophagus, causing inflammation. Chronic inflammation can be a stepping-stone to esophageal cancer. If you smoke when you drink, your chances of developing esophageal cancer, as well as mouth and throat cancer, are even higher.26 Individuals who are heavy drinkers also have increased incidences of gastritis (gastr = stomach, itis =inflammation).

For Vitamins Try to avoid(3)

cooking veggies, or as minimally as possible to retain larger amount of vitamins and phytochemicals. If you take supplement you can increase risk of toxicity, Cant take more than 2000 mg of vitamin C a day. Can lead to kidney stones, can cause diarrhea and stomach cramps. Beta carotene from orange and yellow veggies and fruits and converts to vitamin A

Liposuction is performed for(3)

cosmetic reasons - Fat may reappear; results are not permanent - Complications such as infections, scars, swelling

Eating disorders are diagnosed based on specific(2)

criteria regarding the frequency and severity of disordered eating behaviors as well as other factors (see TabIt is possible for someone to engage in disordered eating patterns without having a clinically diagnosed eating disorder. However, it is not uncommon for disordered eating to progress into a full-blown eating disorder, and this transition can happen relatively quickly.85 Early intervention is a primary strategy for the prevention of eating disorders.

Very low calorie diets can lead to(3)

dangerous electrolyte imbalances. A person who obsesses over "clean" eating may have disordered eating habits, even if energy intake is adequate. An individual can have disordered eating habits without having a clinically diagnosed eating disorder.

Intensity refers to the (6)

degree of difficulty at which you perform the activity. Common terms used to describe intensity are low, moderate, and vigorous (high). One measure of intensity for cardiorespiratory exercise is the rating of perceived exertion (RPE), in which the person performing the activity self-assesses the level of intensity. The RPE is based on your current level of fitness and your perception of how hard you are working. The scale ranges from 1 (rest) to 10 (maximal exertion). -A range of 5 to 7 on the RPE scale (somewhat hard to hard) is recommended for most adults to achieve fitness.

Lose more water than coming in, we get(3)

dehydrated, we change how concentrated the sodium is in the blood, change the concentration of the solutes. We have fluid leave our cells and go into our blood, dry out cells. Urine color, best way. Darker, more concentration, more dehydrated. -Most americans are dehydrated chronically, most beverages have caffeine so its a diuretic.

Most americans are chronically(2)

dehydrated. We drink lots of caffeinated beverages. During exercise if you're dehydrated your athlete performance decreases, muscles cramp. If you drink too much water at once it leads to hyponatremia and is life threatening, needs to be lots of water in a short time, need to give your kidneys enough time to regulate it interferes with muscle contraction nand nerve function

Heavy drinking can also cause the increased passage of

destructive endotoxin, which is released from bacteria in your intestines into your blood. Once endotoxin arrives in your liver, it can cause the release of substances called cytokines that further damage healthy liver cells and perpetuate scarring.30

Vitamins and minerals arent generally toxic if you get them from

diet, but processed foods can cause issues with sodium. Any toxicity from these is from supplements not naturally in diet. Deficiency is a bigger issue than too muhc

More alcohol you consume the more nutrients you(2)

displace by not eating a varied diet or due to lack of absorption. Fat soluble vitamins and b vitamins, zinc and magnesium and protein will be absorbed less. Thiamin deficiency, progressive destruction of the brain.

Which of the following can be a warning sign of an eating disorder?

distorted body image

Alcohol is a

diuretic, best compared to caffine, run risk of dehydration and electrolyte imbalance. Why athletes shouldnt consume alcohol due to dehydration.

Alcohol is a

diuretic; can cause dehydration and electrolyte imbalances

From studies, if your parents are obese, you have a

double chance of people obese. If they are overweight as well. If they are both obese it triples for you, and if both are obese over 40 BMI with high waist circumference you have 5 times greater obese yourself. Influenced by fat cell activity and BMR is heritetry but also lifestyle.

Illegal to drive with more than .08. At .05 you can also have issues

driving coordination etc.

dual -energy X-Ray absroptiometry(DXA)- Underwater weighing: Air displacement using a bodpod:

dual -energy X-Ray absroptiometry(DXA)- x ray used to measure bone fat and lean tissue that the x ray passes through will absorb different amounts of enerhy, the amount of energy lost will allow the % of body fat to be determined Underwater weighing: done to determine the desnity of the body. Fat is less dense and weighs less than muscle mass, and will reflect as such when the person is weighed in the water. Difference in a person's weight in water and on land is used to calculate % body fat. Air displacement using a bodpod: person's body volume is determined by measuring air displacement from a chamber. Person sits in a special chamber and air displacement in the chamber is measured.

Modifying one or more of the FITT principles so that you gradually increase exercise demands on the body will improve fitness. For example, if you are trying to improve cardiorespiratory endurance, you might gradually increase the

duration of a run. To increase muscle strength, you may gradually increase the amount of weight being lifted.

Anorexia nervosa, bulimia nervosa, and binge(3)

eating disorder are the three specified eating disorder diagnoses. The categories "other specified feeding or eating disorder" (OSFED) and "unspecified feeding or eating disorder" additionally help to capture symptoms and presentations that aren't categorized as among one of the three main categories of diagnoses. Current research indicates the highest prevalence of eating disorders is among women, with peak onset occurring in adolescence and young adulthood; however, eating disorders and disordered eating are increasing among males, children, adults, ethnic minorities, sexual minority groups, and other special populations, including athletes. In fact, about 10 percent of all cases of anorexia nervosa and bulimia nervosa occur in men, and athletes are 2-3 times more likely to develop an eating disorder than non-athletes.

The term disordered eating describes a variety of

eating patterns considered potentially harmful. Restrictive eating, meal skipping, binge eating, secretive eating, vomiting after eating, compulsive exercise to burn off calories, and abusing diet pills, laxatives, or diuretics are all examples of disordered eating behaviors

Alcohol in blood causes inflammation in(2)

endothelial lining in cells leads to cardio disease and cell function in general, tissue damage. Liver is particualry an issue because thats where the breakdown occurs- liver disease can result. Different stages of liver disease -Fatty liver- breakdown alcohol and causes fatty liver (such as over a weekend), it can be reversed but if it continues it develops into alcohol hepatitis, doesn't just store fat, fat cells release proinflammatory chemicals and causes hepatitis and replacement of scar tissue and cirrhosis results, not reversible.

For low-intensity exercise, your body uses mostly fat for(4)

energy in the form of free fatty acids in the blood rather than fatty acids stored in muscles. Oxidation of fat from fat (adipose) tissue typically occurs after 15 to 20 minutes of aerobic exercise. When exercising at a low intensity for a period of up to 2 hours, fatty acids in the bloodstream that are used for energy are replaced by fatty acids from adipose tissue to sustain energy levels. During moderate exercise, approximately one-third to half of the energy needed is supplied by fat, and the rest is supplied by carbohydrates. For moderate-intensity exercise lasting up to 3 hours, your body begins to use equal amounts of fatty acids derived from muscle triglycerides and fatty acids in the bloodstream (derived from adipose tissue). At high levels of activity, fatty acids cannot be converted into energy fast enough to meet the demand; therefore, fat use decreases and carbohydrates become the preferred energy source.

The thermic effect of food affects your(2)

energy needs -Amount of calories expended to digest, absorb, and process food (about 10 percent of calories in food eaten)

After weight loss, a person will have lower overall

energy needs, as there is less body weight to maintain. The energy gap is the difference in daily calories that are needed for weight maintenance before and after weight loss. Researchers have estimated that the energy gap is about 8 calories per pound of lost weight.

If you are very physically active, you're going to need more(3)

energy than someone who is sedentary. For sedentary people, the amount of energy expended in physical activity is less than half of their BMR. For very physically active individuals, such as athletes, it can be as much as double their BMR. The more physical activity you routinely incorporate into your day, the more calories you will need to eat to meet your energy needs. The amount of energy expended during physical activity goes beyond the activity itself. Exercise causes a small increase in energy expenditure for some time after the activity has stopped.17

Which of the following two foods are good sources of B6?-

enriched bread and chicken

We Put iron in(4)

enriched grains. Also found naturally In meat fish and poultry. Myoglobin, in muscle tissue makes O available to muscle cells. Too much iron can cause GI distress, true for all minerals on an empty stomach. Way too much you can get iron overload and build up in tissue and integers with muscle contraction and nerve transmission.

Alcohol circulates through our blood. Enzyme called(3)

enzmye dehydrase, in the liver mostly but also in stomach. Up to 20 percent gets absorbed in the stomach, good to have this enzyme to work on it before its absorbed to decrease BAC. issue is woman are less tolerable because less alcohol dehydrase in stomach and also body frame size(smaller compared to men). Consider when drinking, dont on an empty stomach, 20 percent gets absorbed in stomach, slows down the absorption and lower BAC. After absorbed in SI it goes to liver, and the rest is broken down, can take 1.5 to 2 hours for one drink to metabolized. Takes 20 minutes for alcohol to circulate in the blood.

Most of the growth occurs in the(4)

epiphyseal plate the area of tissue near the end of the long bones in children and adolescents.Bone mineral density (BMD) increases through early adulthood, and peak bone mass may not be reached until age 30. test measures bone density - Low score = osteopenia (low bone mass) - Very low score = osteoporosis -The amount of minerals, in particular calcium, per volume in an individual's bone.

Carnitine, lipoic acid, inositol are not

essential because body can synthesize adequate amounts

Alcohol is not an

essential nutrient

Alcohol interferes with sleep patterns, exceptional if you drink in the (2)

evening and its not metabolized before you go to bed, hard to get to a deep sleep stage if continued most people feel tired all the time, due to no deep sleep. Distilled liquor can have less pure alcohol (top shelf liquor) lots of alcohol 95% pure alochol and this will affect. The more additives and by product the more congeners which causes hangovers more.

Central obesity is characterized by __________.

excess visceral fat in the abdominal area and insulin resistance

Foods alone rarely provide(3)

excessive amounts - Problems usually arise with supplements - Another good reason to eat a varied diet

During cardiorespiratory exercise, your heart beats(2)

faster and more oxygen-carrying blood is delivered to your tissues. How does this work? As you begin to exercise, your body requires more oxygen to break down nutrients for energy, so it increases blood flow (volume) to the working muscles. It accomplishes this by increasing your heart rate and stroke volume. Your body also redistributes blood from your internal organs to maximize the volume of blood that is delivered to the muscles during exercise.

High energy dense has more

fat specifically saturated fat. We need all the macronutrients but if outside the AMDR its harmful, dont limit them but chose better sources, fat should be unsaturated for best option. For protein, go with sources with lean cuts not saturated fat dense.

Intensity and training affect how much(5)

fat you use -Low-intensity exercise uses mostly fat from adipose tissue -Moderate-intensity exercise also uses fatty acids from muscle triglycerides -Well-trained muscles burn more fat than less trained muscles ▪Body uses less glycogen and more fat, increases endurance

the DASH diet, was a balanced diet that was lower in

fat, saturated fat, cholesterol, and sweets, and high in whole grains, fruits, vegetables, and low-fat dairy products

Any excess calories will be stored as(3)

fat. No matter where they come from macronutrients or alcohol. Around 100 calories per drink according to serving size, differs with serving size. Wine around 100, phytochemicals, 1 a day can help heart function and increase HDL, benefits to moderate consumption needs to be the right alcohol such as wine, spirits won't have antioxidants or phytochemicals so not as good. If you mix the alcohols etc, more alcohol and more calories from fat.

For strength trainingThe amount of rest depends on your(2)

fitness goals and level of conditioning. If increasing strength is your goal, you should allow long rest periods of 2 to 3 minutes between sets. If increasing muscle endurance is your goal, shorter rest periods of 30 seconds or less are recommended. Between workouts, the general guideline to reduce the risk of injury is to allow 48 hours between sets that use the same muscle groups. However, strength training can be done daily as long as different muscles are used on consecutive days

The FITT Principle can help you design a (4)

fitness program: frequency, intensity, time, type - Rate of perceived exertion (RPE) is a self assessment that measures intensity of cardiorespiratory exercise - Target heart rate shows exercise intensity through heart rate (percentage of maximum) - Repetition maximum (RM) refers to intensity of strength training

• Stretching can improve

flexibility

Athletic performance and joint and muscular function are all enhanced with improved

flexibility, which also reduces the likelihood of injury. A gymnast exhibits high flexibility when performing stunts and dance routines. In contrast, someone with low flexibility might not be able to bend over and touch his toes from a standing or sitting position.

Stains bones and teeth if you get too much

fluoride. Weight lifters take chromium for muscle mass, it doesnt do this. Helps with blood glucose levels though.

Water balance- two ways we get our water,

food and beverages, 80 from beverages, 20 from food. Water leaving, either sensible(we can see it), insensible (cant see it) exhalation of water vapor and surface area on skin has water evaporating constantly.

Need to get vitamins from(2)

food and not supplements due to bioavailability, if its naturally occurring in the food the other nutrients the food helps with the absorption, you absorb more and more of the vitamins are available . Not absorbed as well with a supplement. We can damage vitamins and make them less absorbable with we heat it up, vitamin C is an example, get it from fruits and vegetables so its best to eat raw than gooded to get more C, same with beta carotene and vitamin E

Folate (B9) (1 of 3) • Naturally occurring form in

foods • Folic acid: synthetic form of folate added to foods and supplements

B12 Only comes from animals naturally, but symethic b12 in(2)

fortified foods (good for vegans or vegetarians), better than a supplement because more available Need intrinsic factor to absorb it in the ileum. Needs to be bound to it, if your stomach doesnt make intrinsic factor you will develop pernicious anemia and need b12 injections into blood because you csnt absorb it.

Potassium and calcium in(2)

fruits and veggies- best sourcesWe get it also from dairy, cut calcium in plants is more absorbable than dairy. Sodium in grains and proteins, processed foods, Trace minerals in grains and meat- in whole grains and enriched grains and fortified grains. Fortified grains such as cereal, lots of vitamins and minerals.

Fight cancer, better with vitamin E than selenium. Can cause

garlic breath. Dont get fluoride from any food, low content we get it from fortified water, toothpaste and mouthwash. In areas if no fluoridated water, more dental diseases.

Desiree is most concerned about the health consequences of her hypertension, but she is fearful of how drastic and permanent surgical options sound. What surgical intervention might be most appropriate for considering her reservations?

gastric banding

Taking in too many calories over burning leads to weight gain Number of fat cells is determined by

genetics, we have an unlimited storage of fat.

Sport drinks have water but(2)

glucose and electroytes. If you are excersign less than 60 minutes you just need to replenish the water, but 90 minutes may need sport drinks to replenish the glucose and electroytes, only exception is extreme exercise during less than 60 minutes of exercise Should be water, not caffeine lose more than gaining Fruit juice has fructose and leads to stomach cramping

• Intensity affects how much(2)

glucose and glycogen you use - glucose and glycogen use increases as intensity increases

Iodine deficiency

goiter, cretinism (congenital hypothyroidism)

Physical fitness:

good health or physical condition, primarily the result of exercise and proper nutrition

Which of the following foods is considered a poor source of fat-soluble vitamins? -

grains

FIIT principle, need to keep the metabolism (4)

guessing changing all 4 of the aspects to not reach a fitness plateau. Target heart rate based on age, 85 percent of the maximum heart rate to determine intensity to estimate your exercise intestinity For strength training its repetition maximum- for toning you have more repetition. For strength you have less repetition and more weight. Physical activity guidelines- moderate is walking, stairs, walking instead of driving less than 10 minutes a day. To get substantial benefits should be 150 minutes a week to lose weight, 60-90 minutes a day. Will be around the 85 percent of the maximum heart rate

Losing 5 to 10 percent of body weight can produce

health benefits -Lower blood pressure, cholesterol, and glucose

19-24.5- BMI,

health weight. Does Not work for everyone, don't use it alone. A starting point Based on weight and height, Underweight less than 18.5

Choline: essential nutrient needed for(5)

healthy cells and nerves - Not classified as a vitamin; body can synthesize it, but dietary sources may be needed - Daily needs: men: 550 milligrams; women: 425 milligrams - Widely available in foods: milk, eggs, peanuts, liver - UL of 3,500 milligrams/day to prevent hypotension, sweating, vomiting, fishy odor

Vitamin supplements are not a substitute for

healthy eating - Cannot provide all missing substances of a healthy diet

Main benefit of cardiorespiratory endurance is to keep your(2)

heart healthy Make sure its efficient to get blood to cells We know that exercise helps us sleep better, and keep inflammation in check as long as you get enough antioxidant vitamins E AC, helps prevent cancer. And weight baring excerise to prevent osteoporpiss

Too much D too much C in blood gets dispossed in

heart kidneys and tissues, Too little, not enough C absorbed and weaker bones, rickets bowed out legs due to vitamin D deficiency. Called osteomalacia in adults.

The sweat you produce during exercise releases(3)

heat and helps keep your body temperature normal. The amount of fluid lost through sweating depends on the type, intensity, and duration of exercise and varies from person to person One significant warning sign of heat stroke is if you are not sweating when you should be. This happens when you are extremely dehydrated and cannot produce sweat, which prevents the release of heat and causes your body temperature to rise This is a general guideline to follow for adequate hydration. Another way to determine your estimated daily fluid needs is to divide your body weight by 2. This tells you the number of ounces of fluid you need (8 ounces = 1 cup) on a daily basis, not including the additional needs associated with exercising.

distillation and are more accurately called distilled spirits.1 In this process, an alcoholic beverage is

heated, causing the ethanol to vaporize. The vapor is collected, cooled, and condensed into a very concentrated liquid called liquor

Taking in testosterone causes the body to decrease its own production of the

hormone, leading to a hormone imbalance. In men, this can cause shrinkage of the testicles, decreased sperm production, impotence, painful urination, severe acne (especially on the back), and changes in hair growth (an increase in facial hair and a decrease in hair on the head). Men may also experience psychiatric side effects such as extreme mood swings and aggressiveness, which can lead to violence.

Genetic differences in level or function of(4)

hormones, such as high ghrelin or low leptin levels, increase obesity - Many obese have adequate leptin, but brain has developed resistance to it • Genetic differences in non-exercise-associated thermogenesis (NEAT): energy expenditure in nonexercise movements, such as fidgeting, standing, chewing gum • "Set point" theory holds that body opposes weight loss and works to maintain a set weight

lighter the urine the more(2)

hydrated. The ADH will decrease urine output, alcohol interferes with this and we get a light color urine and we are losing too much water and run the risk of dehydration Useful for athletes to use the cornerstone method: lose water through sweat and evaporation, shows how much water you want to consume after exercising

Although dramatic amounts of weight loss can occur and research has shown that incidences of

hypertension, diabetes, high blood cholesterol levels, and sleep apnea have been reduced among people who've had the surgery, there are also risks involved. Less than 1 percent of those undergoing bariatric surgery experience complications such as gallstones and less than 0.1 percent die from the surgery.76 After surgery, individuals need to be monitored long term by medical and nutrition professionals to ensure that they remain healthy and meet their nutritional needs.

Drinking and driving:

illegal to drive with B A C of 0.08 -One drink impairs alertness, judgment, coordination

The progressive overload principle can help(3)

improve fitness over time - The body adapts to physical activities, producing fitness plateau - Modify one or more FITT principles to increase exercise and improve fitness

Dehydration can result from

inadequate water intake or too much water loss from diarrhea, vomiting, high fever, or use of diuretics

At bar or restaurant, alcohol is associated with

increased energy dense food consumption, increases calorie intake.

Some people experience decreased levels of hemoglobin because of training, especially when the training is quite strenuous. During exercise your blood volume

increases, which in turn causes lower concentrations of hemoglobin in the blood. This is often referred to as sports anemia, or pseudoanemia, and is not the same as iron-deficiency anemia. Iron-deficiency anemia typically has to be treated with iron supplementation. Sports anemia can be corrected on its own because the body can adapt to training and produce more red blood cells, which restores normal hemoglobin levels.

Exercise helps control blood glucose levels by __________.

increasing insulin sensitivity

During exercise, especially weight training, muscles are under a great deal of stress, which can result in potential(2)

inflammation, overstretching and even tearing of muscle fibers. After exercise, the body is in a catabolic (breaking down) state: Muscle and liver glycogen stores are low or depleted, muscle protein is broken down, and the immune system is suppressed. Therefore, supplying the body with the nutrients needed to reverse this catabolic state into an anabolic (building up) state is crucial and necessary for optimal fitnessJust as your body needs a continuous supply of carbohydrate, it also needs moderate amounts of protein throughout the day. Timing your protein intake around activity will have a significant impact on muscle preservation, growth, and recovery.

FDA approval not required for

ingredients in use prior to 1994; FDA cannot remove supplement from marketplace until shown to be harmful

Binge drinking causes increased likelihood of (2)

injuries, car accidents, drowning, unplanned sexual activity, death -Associated with sexual aggression, assaults, suicide, homicide, child abuse, and health problems (hypertension, heart attack, sexually transmitted disease)

Minerals are

inorganic, no carbon, of 6 nutrients the two inorganic are minerals and water. Different minerals are absorbed in different areas and interference with other substance so bioavailability issue. Ex need V D for absorption of calcium, but if you get it from calcium, the oxalates binds to calcium and makes it unavailable.

What are the trace minerals?

iron, zinc, copper, manganese, iodine, selenium

Minerals in protein

iron, zinc, magnesium, potassium, selenium, phosphorus, copper, sodium

the second stage of liver disease, alcoholic hepatitis, can develop. In alcoholic hepatitis, the liver basically becomes (4)

irritated by various by-products of alcohol metabolism. Some by-products, namely acetaldehyde, are toxic to the liver. Free radicals, another by-product of alcohol metabolism, react with the proteins, lipids, and DNA in your cells, causing damage. Nausea, vomiting, fever, jaundice, and loss of appetite are signs of alcoholic hepatitis. Chronic, excessive amounts of alcohol may also impair your immune system, which can contribute to liver damage and increase the susceptibility to pneumonia and other infectious diseases

Weight cycling __________ and can be avoided by maintaining __________. Individuals who want to gain weight should __________ and __________. . An individual with excess visceral fat in

is repeated weight gain and loss; maintaining energy balance eat a healthy diet with a few more energy-dense foods; exercise to build muscle mass the abdomen may have central obesity.

Benefits from excerise-(2(

keeps heart strong, blood flow to muscles and tissue properly, helps protect your joints. Weight baring excerise with osteoporosis is beneficial. Diabetes need excersie and people trying to lose weight. Bar minum recommendation by the USDA, ½ of americans dont meet those requirements.

Secretion of antidiuretic hormone (ADH) from the pituitary gland signals the

kidneys to cut down on water lost via urine excretion

When glucose is broken down at a very high rate and there is not enough oxygen, the muscles produce a by-product called(2)

lactate. Lactate is continuously produced and removed from the body at all times, even at rest. When produced at a low rate, the muscles can effectively clear lactate from the blood and use it directly as an energy source or convert it to glucose (which can also be used for energy). For example, during low-intensity exercise, the body is able to oxidize the lactate that is produced by the muscles for energy, and therefore it does not accumulate in the working muscle tissue. This makes it an important fuel source for exercise. The body also shuttles excess lactate to other tissues, such as the brain, heart, and liver, to prevent excessive accumulation.

Just because you engage in resistance training does not mean that you will develop

large, bulky muscles. Many females, as well as males, use resistance training to tone and define their muscles to alter their physical appearance and body composition.

1 drink is 12 oz beer, 1.5 ounce shot or 5 ounce glass of wine for moderate consumption. Distilled spirits is(3)

liquor. Becomes an issue to keep in this moderate level, 16 oz beer at restaurant etc, you exceed your moderate consumption due to this. Mixed drinks have 2-3 shots, and can cause easy excessive consumption of that day. Typical to get 8 oz glass of wine. You cant drink nothing and drink a lot one day- its called binge drinking.

Growth hormone:(3)

little research on effects on athletic performance, results mixed - Increases muscle mass and reduces body fat but does not increase muscle strength - Excess can cause acromegaly and serious health issues

You metabolize alcohol primarily in your(3)

liver: one standard drink is metabolized in 1½ to 2 hours -Alcohol dehydrogenase converts alcohol to acetaldehyde (eventually metabolized to C O 2 and water) -The microsomal ethanol-oxidizing system (M E O S) also metabolizes alcohol and is revved up when chronically high levels of alcohol are present in liver

Not necessary to stay in fat-burning zone to(3)

lose weight - Need to burn calories to produce overall calorie deficit - High-intensity exercise burns calories more quickly but lower-intensity workout can last longer and achieve more

Fat is the primary energy source during(3)

low-intensity exercise -Two forms: fatty acids (from triglycerides) in adipose tissue and in muscle tissue -Converting fatty acids into energy is slow and requires more oxygen compared with carbohydrate

Which of the following is the largest benefit of flexibility achieved by regular stretching?

lower risk of injury

Examples of carotenoids-

lutein and lycopene

__zinc__ may help fight age-related

macular degeneration (AMD) by helping the liver release ____vitamin A_____

Energy production, oxygen uptake, and electrolyte balance in the muscle are all processes that involve the mineral (3)

magnesium. Recent research suggests that metabolic demands of physical activity can redistribute magnesium throughout the body, potentially increasing the amount required for active individuals. Severe magnesium deficiency can result in muscle weakness and/or spasms and can negatively impact muscle recovery. Inadequate magnesium intake is common, and while more research is needed to determine a recommended intake for active individuals, it is a nutrient that should not be overlooked by active individuals. Efforts should be made to meet magnesium needs through food, recognizing that excess magnesium supplementation can have negative side effects, including gastrointestinal distress.

Even at rest, your body uses fat as its(3)

main energy source. Unlike glycogen, fat does not contain water, so the amount of energy stored in the form of body fat is far greater, and more concentrated, than the amount of energy that is stored as glycogen. Fat is supplied as an energy source during exercise in two forms: fatty acids in the bloodstream (derived from food and triglycerides released from fat stores) and fatty acids in muscle tissue (also in the form of triglycerides). When the body uses stored fat for energy, it is broken down into fatty acids and then supplied to the muscles via the bloodstream, where it is converted into energy (ATP). Muscle triglycerides are directly oxidized to provide energy to the working muscles in which they are stored.

Your level of cardiorespiratory fitness can be measured by the

maximum volume of oxygen your muscles can consume during exercise, or VO2 max. People who are more physically fit have a higher VO2 max and can exercise at a higher intensity without fatigue than someone who is not as fit.

Moderate alcohol consumption may have health benefits:(4)

may reduce risk of heart disease -Moderate alcohol consumption: no more than one drink daily for adult women, two for men -Alcohol can increase H D L cholesterol and may make blood platelets less "sticky": less likely to form unwanted blood clots -Health benefits only shown in women ≥55 years of age and men ≥45 years old, not in younger people

3-4 hours before need large(2)

meal complex carbs with protein, and then simple carbs and a small snack. Carb loading, taper the exercise and increase carbs to increase the amount of glycogen storage in muscles and usage of fatty acids.

Healthy weight should be

meeting metabolic needs and not exceeding them.

Low iron levels can be a result of poor dietary intake or increased iron losses. Women can lose a lot of iron during(3)

menstruation, depending on their iron status and menstrual blood flow. Iron is also lost in sweat, but not in amounts significant enough to lead to iron deficiency. Another effect of exercise on iron is intravascular hemolysis (hemo = blood, lysis = breaking down), which is the bursting of red blood cells. This happens when you are running and your feet repeatedly hit the ground (a hard surface), causing red blood cells to burst and release iron. This iron is recycled by the body and not lost, and therefore does not typically contribute to iron deficiency.

Fat cells dont just store fat their(3)

metabolically active such as the visceral fat around the organs, not the subcutaneous fat as much. Visceral fat cells will release hormones and inflammatory chemicals that increases long term inflammation and chronic diseases. If your over weight, the big issue is that they try to lose weight too quickly, the goal is to lose 5-10 percent of body wright over a long period of time such as 6 months, as health benefits, lowers BP, glucose, and biggest beneift is less chance of gaining it back

Less water should come from(4)

milk and soft drinks, and unsweetened coffee We get our water from bottled water usually, but issue with too much plastics(environmental issues), no recycling, many bottled water suppliers sell tap water and jack up the price. Bottled water isnt has regulated as tap water, bottled water could be mineral water and you dont know whats in it, Federal state and local regulations for tap water, local needs to test the water and make sure its safe to drink- not like this for bottled water. Sugar and flavors in bottled water, add electrolytes that you dont need in bottled water. Under two hours you dont need sport drinks.

Your basal metabaolic rate (B M R) is the(4)

minimum amount of energy you need to function -Amount needed to meet basic physiological needs, keep you alive -Makes up about 60 percent of total energy needs -Many factors affect B M R, chiefly lean body mass

If your trying to lose weight it should be lose 10 percent body weight over 6 month period, more likely to meet goal and keep it off. More efficeive with decrease by 250 to 500 calories a day We are deficient in flesh fruit and vegetables. We need more volume not

more calories, keeps you from feeling hungry all the time.

Obesity is __classified as a

multifactorial disease.

In addition to intensity, the duration of exercise also affects the source and amount of carbohydrate that you use to fuel physical activity. At the start of low- to moderate-intensity exercise, stored(4)

muscle glycogen is the main carbohydrate source of energy, although fat contributes most of the total energy at lower intensities. After about 20 minutes, as low- to moderate-intensity exercise continues, muscle glycogen stores diminish, and your muscles rely more on fat for fuel As your muscle glycogen stores diminish, the liver also contributes its glycogen to be converted to glucose for energy and to prevent hypoglycemia. Remember that your body will always use glycogen for energy during exercise, and if the intensity and duration of the exercise last long enough, muscle and liver glycogen stores become depleted and the activity that you are doing can no longer be sustained. Many endurance runners refer to this as "hitting the wall" or "bonking."

The consumption of foods with both carbohydrate and protein before exercise, such as fruit and yogurt, benefits the body by causing a greater increase in(3)

muscle glycogen synthesis than consuming carbohydrate alone. With more glycogen in your muscles, you can increase endurance. Another benefit of consuming both protein and carbohydrate before exercise is that it results in greater protein synthesis after the exercise is over compared with either protein or carbohydrate alone. The making of new proteins, including muscles, is necessary for optimal fitness and muscle preservation, repair, and growth.

Strength training can improve(4)

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 using lighter weights - Important to rest between sets of an exercise and between workouts to prevent muscle strains and injury

While muscle glycogen provides energy for the

muscles during activity, blood glucose is the energy source for your brain. If you are not supplying your brain with the energy it needs, you may feel a lack of coordination or a lack of concentration—two things you especially don't want to experience during exercise or a sport competition.

Most strength training programs blend(2)

muscular strength and muscular endurance, which is generally referred to as muscular fitnes Someone who can run a leisurely mile without being too out of breath to talk has good cardiorespiratory endurance. Someone who is out of breath after climbing one flight of stairs, in contrast, does not.

Antioxidants are part of your body's(2)

natural defense system to harness free radicals and stop them from damaging cells (Figure 7.4). If free radicals accumulate faster than your body can neutralize them (a condition known as oxidative stress), their effects can contribute to various health problems, including heart disease, cancer, arthritis, and Alzheimer's disease.3

Water-(4)

need more than anything else. Lose water in sweat, and any weight loss is due to water loss. Need to replenish it. Electrolytes are lost with water such as sodium potassium and calcium over time. During hot humid weather they can get heat exhaustion or heat stroke Heart exhaustion- feel nauseous and headaches and sweating a lot Heart stroke- red dry skin, not sweating and because not sweating its high temp fever can have seizures.

Which of the following activities requires ATP to function?

nerve conduction muscular work secretions of the endocrine system

A deficiency in vitamin b12 causes

nerve damage

Consuming too much b6 causes-

nerve damage

Alcohol interferes with CNS and(6)

nerve transmission, and all neurons because of motor coordination issue, we lose depth perception due improper nerve transmission As we consume more alcohol and BAC increases it affects more areas of the brain, first the prefrontal (emotional areas up to .05 alcohol) , above this affects other regions of the brain, .06-.1 feel nausea and sleepiness affects cerebral cortex and affects emotions. .10 mood swings and anger or sad- things with depth perception and coordination. .2 affects cerebellum so affects the coordination and balance (.2 and above). .3 shows depression, and above .3 is life threatening- involves the brainstem is where the cardiac and respiratory centers are.

Athletes considered overweight and obese-

not accurate more muscle mass instead of body fat. Lean muscle mass, skeletal muscle, is the biggest contribution to the BMR, the more you have the higher the BMR more healthier you are.

Underweight, usually is associated with

not getting enough calories such as protein, lack connective tissue, wont be able to balance the fluids etc. have less muscle mass or force on your bones and get weaker and can develop osteopenia and osteoporosis.

Pro for resitrcitve diet is quick weight loss,

not good, starvation mode and decrease BMR.

Frequency is how

often you do the activity, such as the number of times per week.

In the United States, more than half of adults consume at least

one alcoholic beverage per month.2

Alcohol may lead to(4)

overnutrition and malnutrition -Provides 7 calories per gram, contributing to weight gain ▪Increases fat and weight around stomach -Alcohol calories can displace nutritious foods

Too much oxidation leads to

oxidation stress leads to heart disease, cancer etc

As exercise continues(2)

oxygen intake and aerobic energy production increase - Carbohydrate (glucose) and fatty acids broken down to yield ATP energy via aerobic metabolism

Fat is used for low intensity exercise, needs more(2)

oxygen, we take off hydrocarbons through beta oxidation. Low intensity exercise targets fat in adipose tissue, moderate targets fatty acids or free fatty acids in muscles. The more well trained your muscles the better it is to use fatty acids for fuel

As you continue exercising, you will breathe more heavily and take in an increased amount of (2)

oxygen. At this point your body begins to rely more on aerobic energy production because the amount of ATP needed to support your activity cannot be generated fast enough by anaerobic energy production to meet the energy demands. To supply your body with the energy it needs, you begin to oxidize carbohydrate (glucose), fat (fatty acids), and, to a minimal extent, protein (amino acids) to produce energy in the form of ATP.

Dietary supplements and ergogenic aids may improve(3)

performance, but can have side effects - Creatine: research data mixed on enhancement of performance ▪ Improves high-intensity, short-duration activities (like weight training) that rely on anaerobic metabolism

If pregnant increased risk to baby, crosses the(2)

placenta and affects the fetus. Range of issues from mild physical deformations or mental to severe birth defects. - called FASDs. Worst is FAS- if the kid lives, mental and physical issues. Woman dont know their pregnant for several weeks and can cause damage to the baby before you know. So recommendation for pregnant and child bearing age is to watch consumption.

Carbohydrate is the(6)

primary energy source during high- intensity exercise - Carbohydrate from blood glucose and stored glycogen in muscle and liver: about 2 hours of exercise - Well-trained muscles store 20 to 50 percent more glycogen than untrained muscles - Liver glycogen maintains normal blood glucose - Lactic acid is produced at high exercise intensities and shuttled to other tissues ▪ Used for energy during low-intensity exercise

Black outs occur for(2)

protection, body shuts down before more damage can occur. People get a tolerance over time, issue because inflammation and damage is still occurring but you aren't aware of it due to tolerance. Severe AUD, you cant stop drinking and you dont feel the affects of it too much tolerance need professional help. Moderate ADU can usually help themselves.

The protein needs for most recreational and competitive athletes can be met without the use of

protein supplements.A meal or snack containing both protein and carbohydrates should be consumed within 45 min of the conclusion of exercise.

Eating disorders:(3)

psychological illnesses that involve specific abnormal eating behaviors and other factors - In United States, about 20 million women and 10 million men struggle with eating disorders at some point in life ▪ Most are adolescent or young adult white, middle- or upper-middle-class females, but increasing among males, minorities, other age-groups

A healthy weight is considered a body weight that doesn't increase your risk of developing weight-related health problems or diseases. Rather than a single number, it's a

range of weight that is appropriate for your sex, height, and muscle mass, a weight at which you feel energetic and fit. A healthy weight is also a realistic weight, one that you can maintain naturally through consuming a nourishing diet and engaging in regular physical activity

Some researchers have described a genetic "set point" that determines body weight. This theory holds that the body fights to(2)

remain at a specific body weight and opposes attempts at weight loss. The body may even enable very easy weight gain in order to get back to this "set point" when weight is lost. In other words, a person's weight remains fairly constant because the body "has a mind of its own." Given that the weight of Americans has disproportionately increased over the last few decades relative to previous decades, this theory either isn't true or the set point can be overridden.30

Another form of stretching, called ballistic stretching, involves a(2)

repetitive, bouncing motion while you are stretching. Some believe that ballistic stretching increases your risk for pulling a muscle; therefore, it is less favored than static and dynamic stretching stretching afterward has been shown to relax and reduce tension on muscles that were just exercised.

More energy dense foods in

restaurants Larger portion sizes. We are less physically active than past decades, contributes to overweight epidemic.

Vitamins in dairy

riboflavin, A, B12, D

Gastric bypass and gastric banding result in higher levels of(3)

satiety and lower levels of hunger - Results in dramatic weight loss and reduction of hypertension, diabetes, high blood cholesterol, and sleep apnea - Small risk of gallstones, death from surgery

High-protein diets may also be high in __________. which of the following actions would be the easiest way to maintain a new, lower body weight over time?

saturated fat increasing physical activity by a couple hundred calories per day

As bouts of heavy drinking continue, chronic inflammation further injures the liver cells and can cause(3)

scarring. Cirrhosis is the third and final stage of alcoholic liver disease. In cirrhosis, the cells of the liver die and form scar tissue, which prevents this organ from performing critical metabolic roles, such as filtering toxins and waste products in the blood and out of the body. If these toxins and waste products build up, it can lead to mental confusion, nausea, tremors or shakiness, and even coma

Osteoporosis is(3)

severe bone density lose, lesser amount bone density is osteopenia. Osteoprosis occurs more in women than men due to estrogen decrease which prevents bone less. They dont have that protection anymore. More rapid loss of bone density during menopause but decrease from 20s to this point. 50-60 levels out but can decrease.

When exercising routinely, timing the food that you eat around your exercise activities is important. Carbohydrate intake is particularly influential, with different ideal timings for simple carbohydrates and complex carbohydrates. The best types of carbohydrates to eat during and/or immediately after exercise are

simple carbohydrates, whereas complex carbohydrates are ideally consumed a couple of hours before exercise. Complex carbohydrates take longer to digest and enter the bloodstream and can help build glycogen stores.

If you become dehydrated over a short period of time, such as during a

single exercise session or sport competition, acute dehydration may set in. Acute dehydration most commonly occurs if you are not adequately hydrated before beginning a hard exercise session, especially if you have been sick, if it is extremely hot and humid, or if the temperature is significantly different from what you are used to. To prevent acute dehydration, follow a regimented hydration schedule using water or sports drinks to hydrate before, during, and after exercise sessions and/or competition

Which of the following foods has the least amount of iron?-(2)

skim milk Dash diet is high in potassium and magnesium from fruits and vegetables

Techniques to measure body fat include(3)

skinfold thickness measurements and bioelectrical impedance •Central obesity (excess visceral fat) versus subcutaneous fat, increases risk of heart disease, diabetes, hypertension -Measure waist circumference

There are several techniques you can use to measure total body fat, including

skinfold thickness measurements, bioelectrical impedance, dual-energy X-ray absorptiometry, underwater weighing, and air displacement.

Alcohol can disrupt(4)

sleep and cause hangovers -Even moderate amount in late afternoon/evening can disrupt sleep cycle •Alcoholic beverages may contain congeners, which contribute to hangover symptoms -Symptoms: headache, fatigue, nausea, increased thirst, rapid heart beat, tremors, sweating, dizziness, depression, anxiety, irritability

Micronutrient, needed in

smaller amounts. Essential Niacin, side effects if in supplement form Most vitamins dont have side effects if from diet naturally

Too little sodium and too much water, doesn't happen a lot with americans because(3)

sodium in diet, Consume too much water, dilutes blood and causes electrolyte imbalances and problems with fluid balance Best source of water is plain water, not in other beverages. Men, 16 cups, 12 for woman. General recommendations,

Chronic dehydration refers to when you are not adequately hydrated over an extended period of time, such as during several

sport practices or games. The most common warning signs of chronic dehydration include fatigue, muscle soreness, poor recovery from a workout, headaches, and nausea. If your urine is very dark and you do not need to go to the bathroom every 3 or 4 hours, then you could be experiencing chronic dehydration. As with acute dehydration, following a regimented hydration schedule throughout the day will help prevent chronic dehydration.

There are several types of stretching. The most common form is. (3)

static stretching, which consists of relaxing a muscle, then extending it to a point of mild discomfort for about 10 to 30 seconds, and then relaxing it again. You can use static stretching exercises to stretch one muscle at a time, or you can stretch more than one muscle or muscle group simultaneously. A form of stretching used by many professional athletes as a pre-event warm-up is dynamic stretching, which stretches muscles while moving, for example, by performing arm swings, kicks, or lunges. A form of exercise called yoga incorporates aspects of both static and dynamic stretching, and individuals who perform yoga on a regular basis can significantly improve their flexibility

You absorb alcohol in your(6)

stomach and small intestine -Some alcohol is metabolized by alcohol dehydrogenase enzyme in the stomach before it's absorbed -Women are more susceptible to effects of alcohol than men ▪Have 20 to 30 percent less alcohol dehydrogenase than men, so absorb more alcohol in stomach -Food in stomach slows alcohol absorption -About 80 percent of alcohol is absorbed in the small intestine

Because both the majority of the

stomach and the upper part of the small intestine are bypassed after the surgery, individuals can experience deficiencies of vitamin B12, iron, and calcium. (Vitamin B12 needs intrinsic factor from the stomach to be absorbed, which is missing after surgery. Iron and calcium are typically absorbed in the upper part of the small intestine, which is now bypassed.) Supplements must be given because of these deficiencies.

liposuction, is less about health and more about physical appearance. During this procedure, a doctor removes

subcutaneous fat from the abdomen, hips, or thighs (and sometimes other areas of the body) by suctioning it out with a penlike instrument. People often undergo liposuction to get rid of cellulite, which isn't a medical term, but refers to the fat cells that give the skin a dimpled appearance.

7Excessive amounts of alcohol can also affect the beating and rhythm of the heart, which likely plays a role in the

sudden deaths of some individuals who abuse alcohol.28 It can damage heart tissue and increase the risk of hypertension. Hypertension is a risk factor for both heart disease and stroke.Alcohol can also damage your liver and cause alcoholic liver disease

As your body loses fluid through(2)

sweating and exhalation during physical activity, it will let you know that you need to replace these fluids by sending a signal of thirst. However, by the time you're thirsty, you may already be dehydrated. Fully hydrated to 2% water loss of body weight impaired aerobic performance, 2-4 % reduced muscle endurance, 4-6 percent reduced muscle strength and 6-8 percent heat cramps, and heat exhaustion.

Issue with too much folate in the form of supplement is because it masks the

symptoms of b12 deficiency anemia. If you dont get enough it can cause macrocytic anemia.

Folic acid is the

synthetic form Needed for pregnant mother so the baby does have birth defects due to improperly DNA production Folic acid in green leafy veggies, kale and spinach and enriched grains.

Gastric bypass,(2)

take upper part of stomach and stable off the other part of the stomach, small stomach, you wont be able to get a larger amount of food, bypasses the rest of the stomach and goes to the small intestine. Banding is similar but use the entire stomach but quickly distention and makes you feel full and you eat less.

A more precise method of measuring intensity is using your(3)

target heart rate.Your target heart rate is the range (given in percentages of maximum heart rate) that your heart rate should fall within to ensure that you are training aerobically. A target heart rate of 55 percent to 64 percent of maximum heart rate is considered low intensity, 65 percent to 84 percent of maximum heart rate is defined as moderate intensity, and 85 percent to 95 percent is considered high intensity. For strength training, intensity is referred to as repetition maximum (RM). For example, 1 RM is the maximum amount of weight that can be lifted one time; 10 RM is the maximum amount of weight that can be lifted 10 times.Time, or duration, is how long you performed

Health consequences associated with bulimia nervosa when self-induced vomiting is the purging method include (4)

tears in the esophagus, swollen parotid glands, tooth decay and gum disease (due to stomach acid in the mouth), and broken blood vessels in the eyes (due to pressure from vomiting). Electrolyte imbalances often occur with bulimia nervosa and can be fatal, just as with anorexia nervosa. People with bulimia nervosa may also experience dehydration and constipation due to frequent episodes of binge eating and purging. Laxative abuse can also cause serious medical complications depending on the type, amount, and length of time the person has used them. Laxatives used repeatedly can cause constipation, dehydration due to fluid loss in the intestines, electrolyte imbalances, fluid retention, bloody stools, and impaired bowel function.

We use water for(3)

temp regulation Exercisng- blood shifts up toward the surface of skin, Sweat goes to the surface od the skin to cool us donw

Anabolic steroids:(2)

testosterone-based substances that promote muscle growth and strength (anabolic effect) - Androgenic effect (testosterone-promoting): hormone imbalance causes undesirable side effects in both men and women; also health risks

Underage drinking is worse than when an adult due to(3)

the brain, when your born your brains develop quickly, and levels off but once at 10-12 to 20 you make a lot of connections and you mentally grow, storage and decision areas, if you consume alcohol during this time you aren't going to make these connects you will make poor decisions because of lack of connections neurologically. Studies have shown that the earlier you drink the more severe AUD as an adult Can deal with mild AUD on your own, moderate or severe need professional help to get better.

If you replace regular meals with energy bars, your body will get __________.

the calories it needs, but not the nutrients

Vitamins differ in bioavailability:(6)

the degree to which a nutrient is absorbed from foods and used in the body -Vitamins can be destroyed by air, water, or heat -Don't expose your produce to air -A little water is enough for cooking -Reduce cooking time -Keep your food cool

There is a second enzyme system in the liver that metabolizes alcohol:

the microsomal ethanol-oxidizing system (MEOS). Individuals who consume a lot of alcohol will have a somewhat more active MEOS, because this system is revved up when chronically high levels of alcohol are present in the liver.

Athletes' needs for vitamins and minerals are __________ the needs of more sedentary people.

the same as

If you dont have iodine you cant make(2)

thyroid hormoen and the metabolism of every cell in the body. Need iodine from table salt, iodized salt, You dont have enough iodine you can get a goiter, too much or too little affects the thyroid function and overall cell metabolism.

Erythropoietin and blood doping:(2)

to increase oxygen- carrying capacity of the blood - Can increase blood viscosity, increase risk of stroke and heart attack

Waist circumference can also determine if you're at a healthy weight,(3)

too much visceral fat or not. Hip level and measure 35 or 40 more increased risk of chronic disease, add this to your BMI and more accuarate together than apart. 5-10 percent body fat for men athletes. Woman have more body fat than lean muscle mass. Another way you can measure is calipers Skin folds, measure different areas, and calculate the body fat percentage.

gastric banding in which a silicone band is placed around the

top of the stomach to create a small pouch with a very narrow opening at the bottom for the food to pass through (Figure 10.13 b). This delays the emptying of the stomach contents so that a person will feel fuller longer. The doctor can adjust the opening of the pouch by inflating or deflating the band.

Overconsumption of minerals can be(3)

toxic - Difference between recommended and excessive amount may be minimal ▪ Example: magnesium, which can cause gastrointestinal problems

Overconsumption of some vitamins can be

toxic •Provitamins can be converted to vitamins by the body

Too much vitamin A in a supplement form, beta carotene isn't a concern and not

toxic usually. Too much beta carotene your skin turns orange Vitamin A deficient, first sign in adult in night blindness not making ribodonsin. Kids bone growth stunting is the first sign.

Greater chance with fat soluble vitamins of

toxicity compared to water soluble because water soluble out in urine, caused by supplement leads to toxicity.

Too much vitamin E:

toxicity from supplements not diet, risk of hemorrhage due to cocugant Deficient- increased free radical to the cells, can cause oxidative damage and disease.

Alcohol is a

toxin, and the body works quickly to metabolize and eliminate it •

Vitamin B12 is attached to a protein called

transcobalamin II and travels in the blood bound to this protein.

Alcohol is a depressant, a substance that slows the(3)

transmission of nerve impulses. Your brain is very sensitive to the depressant effect of alcohol. For instance, alcohol slows down your reaction time to stimuli (such as a car coming toward you on the road), confuses your thoughts, impairs your judgment, and induces sleepiness. The more you drink, the more areas of the brain are affected.If enough alcohol has been consumed, the activities of the brain stem, which controls breathing and heart rate, can be suppressed, and ultimately cause death Excessive amounts of alcohol can cause "brain shrinkage," which can impair memory and learning as well as coordination and balance.13

In the FITT principle, the choice of swimming instead of walking would be an example of _____. In general, _____ should be avoided before exercise to ensure that the individual does not feel sluggish or sick to their stomach.

type,Fat

The greatest amount of water loss occurs via production of Which of the following minerals is linked with energy metabolism?-

urine by the kidneys. Water loss through breathing (respiration) is a type of insensible water loss. chromium

Provitamins are substances found in foods that are not in a form directly(3)

usable by the body, but that can be converted into an active form once they are absorbed -Example: beta-carotene, which is split into two molecules of vitamin A in the small intestinal cell wall or in the liver cells •Vitamins found in foods that are already in the active form, called preformed vitamins, do not undergo conversion in the body.

Sources for different vitamins (5)

veggie s and fruits, A C E, antioxidant vitamins ADEK fat soluble, vitamin D from dairy or lots of sun, veggies have A and E K, grains have B vitamins except b12 and folate. B12 only comes from animals, and we foritify grains with B12, and we need to enrich grains after refining them and we put folic acid in it. Grains are good sources of vitamins, if you eat enriched grains(cereal) lots of b vitamins. B12 get from poultry and meet, put also biacin and thiamin. Diary- animal product so b12 but major source of vitamin D. fortify lots of foods with vitamin D if you dont eat dairy.

Susan had a salad made of dark, leafy greens, oil and vinegar dressing, and cheese. Which of the following vitamins would not be found in adequate quantities from this lunch?-

vitamin D

Which of the following vitamins is linked with the immune system?-

vitamin a

Food is still the best way to meet your

vitamin needs - Dietary Guidelines recommend a variety of foods and increased amounts of fruits, vegetables, whole grains, lean dairy to meet needs

Consult health professional before taking(3)

vitamin/mineral supplements - Read supplement label carefully ▪ U.S. Pharmacopoeia (USP) seal of approval ensures quality and safety, but does not endorse or validate health claims

Essential nutrients we need in our diet, we can only make a few(4)

vitamins but not in the amount we need. Minerals are essential too from water and diet. Micronutrients, need smaller amount Water soluble vitamins absorbed in blood with glucose and protein Fat soluble vitamin absorbed with fat in lymph, linked not getting enough fat in diet if deficient

Distilled water, interferes with

water balance. Vitamin enhanced may bot need it. Safer and cheaper to use tap water.

Heat will also destroy(3)

water soluble vitamins, especially vitamin C -Microwaving, steaming, or stir-frying can preserve more vitamins than boiling •Cooler temperatures help preserve vitamins, so store produce in the refrigerator rather than pantry

Underweight:(6)

weighing too little for your height -May be caused by excessive calorie restriction and/or physical activity, underlying medical condition, emotional stress -Increases risk for osteoporosis -Risks for: ▪Young adults: nutrient deficiencies, electrolyte imbalance, low energy levels, decreased concentration ▪Older adults: low body protein and fat stores, depressed immune system, medical complications

Resistance training can be a helpful complement to a

weight gain program.

Hypertension gets worse with

weight gain, DASH- foods you should eat to reduce sodium intake.

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 calories than you use, your body will use its stored energy to compensate.

• Factors in weight management:(5)

what and how often you eat, physiology, genetics, environment • Hunger and appetite affect what you eat - Appetite is psychological desire for food - Hunger is physiological need for food; subsides as feeling of satiation sets in ▪ Satiety determines length of time between eating episodes

Eating disorder Tend to affect

younger people more and more women than men, has to do with body image with bulimia and anorexia, psychological issues. Makes it hard to treat, don't listen to friends and family members,need professional help with psychological and nutritional help.

gastric bypass surgery, the majority of the stomach is stapled shut (shown in Figure 10.13 a). This reduces the size of the stomach so that it holds about (3)

¼ cup of fluid. Food consumed leaves the small stomach pouch through a surgically added intestinal loop that bypasses the original stomach and attaches directly to the small intestine. After the surgery, these individuals need to consume small, frequent meals because the stomach pouch can only expand to a maximum of about 5 ounces, the size of a woman's fist. Individuals not only eat less because of their smaller stomachs but also have higher levels of satiety and lower levels of hunger after the surgery. This effect on their appetite may be associated with lower levels of the hormone ghrelin due to the loss of stomach area after the surgery

Niacin (B3) (1 of 2) (9)

• Active forms: nicotinic acid and nicotinamide • Functions: - Energy metabolism - Synthesize fat and cholesterol - Keep skin cells and digestive system healthy • Sometimes prescribed in high doses (50 times UL) by physicians to decrease blood LDL cholesterol and triglycerides, increase HDL • Daily needs: men: 16 milligrams/day; women: 14 milligrams/day - Can also be made in the body from the amino acid tryptophan: daily needs expressed in niacin equivalents (NE)

Vitamin B6 (1 of 2) Active form, functions, daily needs, sources (6)

• Active forms: pyridoxine, pyridoxal, and pyridoxamine • Functions: as coenzyme with over 100 enzymes in protein metabolism, needed to: - Make nonessential amino acids, convert tryptophan to niacin and hemoglobin in red blood cells - Keep immune and nervous systems healthy - Metabolize fats and carbohydrates and break down glycogen • Daily needs: men: 1.3 to 1.7 milligrams/day; women: 1.3 to 1.5 milligrams/day, depending on age

Dealing with Extreme Obesity (8)

• BMI > 40 = extreme obesity - High risk of heart disease, stroke, dying - Requires aggressive weight-loss treatment, including very-low-calorie diets, medications, and/or surgery - Very-low-calorie diets (< 800 calories) are short-term and must be medically supervised - Medications such as Orlistat, Belviq, and Qsymia can't replace a lower-calorie diet, physical activity, and behavior modification ▪ However, they impact appetite and help individuals lose from 3-9 % of their body weight when combined with diet and exercise

Osteoporosis: Not Just Your Grandmother's Problem (1 of 3) (4)

• Bones are living tissue, constantly changing • Peak bone mass occurs in early adulthood (20s) - Then slowly more bone is lost than added - As bones lose mass, they become more porous and prone to fractures, leading to osteoporosis

What Does a Physical Fitness Program Look Like? (1 of 4) (6)

• Cardiorespiratory exercise can improve cardiorespiratory endurance and body composition - Continuous activities that use large muscle groups ▪ Examples: high-impact aerobics, stair climbing, brisk walking ▪ Primarily aerobic because it uses oxygen - ——-Heart rate and stroke volume increased to maximize blood flow delivery to muscles ▪ Reduces stress and risk of heart disease; helps maintain healthy weight and improves body composition

Sulfur (6)

• Component of other compounds in body, including the vitamins thiamin, biotin, pantothenic acid • Functions: - Helps give proteins 3-D shape as part of amino acids methionine, cystine, and cysteine - Sulfites used as food preservative • Food sources: meat, poultry, fish, eggs, legumes, dairy, fruits, vegetables • Too much or too little: no known toxicity or deficiency symptoms

Calcium daily needs and food sources(4)

• Daily needs: - 1,000 to 1,200 milligrams/day, depending on age • Food sources: - Milk, yogurt, cheese, broccoli, kale, canned salmon (with bones), tofu processed with calcium, calcium- fortified juices and cereals

Zinc daily needs and food soudces

• Daily needs: - Men: 11 milligrams/day; women: 8 milligrams/day - Vegetarians may need as much as 50 percent more Food sources: - Red meat, some seafood, whole grains

Chromium (2 of 2) (4) Daily needs food sources and too much and too little

• Daily needs: men: 30 to 35 μg; women: 20 to 25 μg • Food sources: grains, meat, fish, poultry, some fruits and vegetables • Too much or too little: - No known risk from consuming too much - Deficiency is rare in United States

How Much Water Do You Need and What Are the Best Sources? (6)

• Daily water needs depend on physical activity, environmental factors, diet • Recommendations based on reported total water intake of healthy Americans • Men: 16 cups/day (about 13 cups of beverages) • Women: 12 cups/day (about 9 cups of beverages) - About 80 percent from beverages, 20 percent from foods - Physical activity increases needs

How Are Carbohydrate, Fat, and Protein Used during Exercise? (1 of 9) (3)

• Energy during first few minutes of physical activity is provided by anaerobic energy production (without oxygen) from breakdown of: - Adenosine triphosphate (ATP) - Creatine phosphate ▪ Limited amount stored in cells

Nutrition in the Real World: Tap Water or Bottled Water: Is Bottled Better? (7)

• False assumption: bottled water is purer than tap water • Tap water is perfectly safe - Monitored by Environmental Protection Agency (EPA) - Provides fluoride, helps prevent dental caries • Bottled water is very popular - Most products conform to FDA requirements - May actually be tap water - High cost - Various "designer" waters on the market

Pantothenic Acid (B5) and Biotin (B7) Function daily needs and food sources

• Functions: assist in energy metabolism of carbohydrates, fats, protein • Daily needs for adults: - Pantothenic acid: 5 milligram/day - Biotin: 30 μg/day • Food sources: - Widespread in foods such as whole grains and cereals, nuts, legumes, peanut butter, meat, milk, eggs - Biotin also synthesized by intestinal bacteria

Iodine function, daily needs and food sources(6)

• Functions: needed by thyroid to make essential hormones - Thyroid hormones regulate metabolic rate; help heart, nerves, muscle and intestines function properly • Daily needs: adults: 150 μg/day • Food sources: iodized salt (400 μg/teaspoon) - Amount in foods is low; depends on iodine content of soil, water, fertilizer - Salt-water fish have higher amounts

Consuming Too Much Water Can Cause Hyponatremia (4)

• Hyponatremia is a condition of too little sodium in the blood • For healthy individuals who consume a balanced diet, it is difficult to consume too much water • However, some individuals have experienced water toxicity - Examples: soldiers in training, endurance athletes

What Are Minerals and Why Do You Need Them? (1 of 4) (6)

• Inorganic elements needed in relatively small amounts • Mineral absorption depends on bioavailability - Some minerals compete for absorption: too much of one can decrease absorption of another ▪ Example: excess zinc can reduce copper absorption - Some substances bind minerals, making them unavailable for absorption ▪ Example: oxalates in spinach bind calcium

Riboflavin (B2) (1 of 2) Function daily needs and sources

• Light-sensitive vitamin, abundant in milk - Opaque containers preserve riboflavin content • Functions: - Important for energy metabolism - Keeps cells healthy - Enhances functions of other B vitamins, such as niacin and B12 • Daily needs: - Men: 1.3 milligrams/day; women: 1.1 milligrams/day • Food sources: milk, yogurt, enriched cereals, grains

Iron facts and forms (7)

• Most abundant mineral on earth and main trace mineral in body • Two forms: heme and nonheme iron - Heme iron from animal sources is part of hemoglobin and myoglobin and easily absorbed - Nonheme iron in plant foods is not as easily absorbed, due to phytates and other substances - Body absorbs only 10 to 15 percent of iron consumed - Absorption increases if body stores are low - Not excreted in urine or stool; once absorbed, very little leaves body (95 percent recycled, reused)

How Can You Lose Weight Healthfully? (4 of 4) (6)

• Move to lose - 45 minutes/day of moderate-intensity activities can prevent becoming overweight and aid in weight loss ▪ 10,000 steps/day can reduce risk of becoming overweight • Break bad habits - Behavior modification: change behaviors that contribute to weight gain or impede weight loss ▪ Techniques include keeping food log, controlling environmental cues that trigger eating, managing stress

Eating disorders can be treated (6)

• Multidisciplinary team approach is most effective -Psychological, medical, and nutrition professionals -Nutritional approaches include: ▪Identifying binge triggers, safe and unsafe foods, hunger and fullness cues using food journals ▪Meal plans to ensure adequate calorie/nutrient intake (anorexia nervosa) or to avoid overeating (bulimia nervosa, binge eating disorder) -Best treated in early stages; no "quick fix"

What Is Disordered Eating and What Are the Warning Signs? (2 of 8) ;7)

• Nosinglefactorcauseseatingdisorders • Socioculturalfactors - Desire/social pressure to be thin or "cut" • Geneticfactors. - Eating disorders "run in families" • Psychologicalfactors - Depression, anxiety, perfectionism, sense of control contribute, OCD, need of control

Selenium, location, function, daily needs, food sources(6)

• Part of class of proteins called selenoproteins, many of which are enzymes • Functions of selenoproteins: - Help regulate thyroid hormones - Act as antioxidants - May help fight cancer • Daily needs: adults: 55 μg/day • Food sources: meat, seafood, cereal, grains, dairy foods, fruits, vegetables, Amount varies depending on soil content

Manganese function, daily needs, food sources too much and too little(8)

• Part of, or activates, many enzymes in body • Functions: - Helps metabolize carbohydrates, fats, amino acids - Aids bone formation • Daily needs: men: 2.3 milligrams/day; women: 1.8 milligrams/day • Food sources: whole grains, nuts, legumes, tea, vegetables, pineapples, strawberries, bananas • Too much or too little: - UL = 11 milligrams/day to avoid toxicity with Parkinson's disease-like symptoms

Examining the Evidence: Evaluating Popular Diets (2)

• Reduction of calories, not composition of diet, is key to weight loss • People who diligently adhere to diets lose the most weight - High dropout rates for most extreme diets (Atkins and Ornish diets)

Phosphorus functions and facts(6)

• Second most abundant mineral in body - 85 percent in bones; rest in cells and fluids outside cells, including blood • Functions: - Needed for bones and teeth - Important component of cell membranes - Needed for energy metabolism and stores - Acts as a blood buffer - Part of DNA and RNA

Some Beverages Are Better Than Others(4(

• Sports drinks contain 6 to 8 percent carbohydrate and sodium and potassium: beneficial in long endurance events - For events <60 minutes, water is sufficient to replace fluids, and postexercise food will replace electrolytes - Sports drinks should be avoided as a daily beverage: damage tooth enamel, provide unwanted calories • Not recommended during physical activity: fruit juice (too high carbohydrate concentration); carbonated drinks (bloating); alcohol and caffeine (diuretics, unwanted side effects)

What Is Water Balance and How Do You Maintain It? (5)

• Water balance: water consumed = water lost • You take in water through beverages and food • You lose water through your kidneys (as urine), large intestine, lungs, skin - Insensible water loss: through evaporation from skin and when you exhale - Sensible water loss: through urine, feces, and sweat

The B Vitamins and Vitamin C Are Water-Soluble (5)

• Water-soluble vitamins are not stored in body - Excess is excreted in urine - However, routine intakes of excessive amounts can be harmful. • B vitamins share common role as coenzymes - Help many enzymes produce chemical reactions in cells

What Factors Are Likely to Affect Body Weight? (6 of 6) (5)

• We eat more (and more) - Increased availability of food-service establishments and access to large variety of foods, larger portions encourage people to eat more • We sit more and move less - Americans are eating about 600 calories/day more than in 1970 - Labor-saving devices at work and home, sedentary leisure activities ("screen time") result in decreased energy expenditure

Two Points of View: Vegan Diet for Elite Athletes?

• Yes - Animal proteins cause health issues - Plant-based diets higher in carbohydrates, which provided glycogen - Increased intake of fruits, vegetables, and whole grains provides micronutrients - Lower healthcare costs correlated with vegan diets • No - Requires advanced planning, which is hard for athletes who travel for their sport - Total protein intake can be low if not planned well - Difficult to obtain adequate micronutrients - More research needed

Anorexia Nervosa(3)

• • • Restriction of energy (caloric) intake relative to energy (calorie) requirements leading to a significantly low body weight (less than minimally expected) Intense fear of gaining weight or becoming fat or persistent behavior that interferes with weight gain Disturbance in the way one's body weight or shape is experienced, undue influence of body weight or shape on self-evaluation, or lack of recognition of the seriousness of low body weight

Vitamin E , function and daily needs(6)

•Alpha-tocopherol is most active form in body •Functions: -Acts as a powerful antioxidant ▪Protects cell membranes, prevents oxidation of L D L cholesterol -Acts as an anticoagulant, inhibiting formation of harmful clots inside bloodstream •Daily needs: Adults need 15 milligrams of alpha-tocopherol equivalents

Examining the Evidence: Alcohol and Advertising (2)

•In some media, including popular magazines like Sports Illustrated, alcohol ads can outnumber non-alcohol ads by almost 3 to 1 •Studies have shown that advertisements for alcoholic beverages are associated with an increase in drinking amongst some adolescents

Why Do People Drink Alcohol? (1 of 2) (3)

•People drink to relax, celebrate, and socialize •Social drinking: drinking patterns that are considered acceptable by society. Social drinking is not the same as moderate drinking (see the next section), as consuming too much alcohol, even in socially acceptable situations, can be harmful, even if it is only done on the weekends. Later in this chapter we discuss binge drinking, which often occurs in social settings.

Overconsumption of Some Vitamins Can Be Toxic (4)

•Vitamin toxicity, or hypervitaminosis, is very rare •Vitamin toxicity does not occur by eating a normal balanced diet •Can result when individuals consume megadose levels of vitamin supplements, usually in the mistaken belief that more is better •To prevent excessive intake, the Dietary Reference Intakes include a tolerable upper intake level for most vitamins

Physiological mechanisms help regulate hunger - Manyhormonesplayarole: (6)

▪ Ghrelin: produced in stomach when empty; increases hunger ▪ When fat stores increase, leptin in fat tissue signals brain to decrease hunger and food intake. ▪ Cholecystokinin: released when stomach is distended, increasing feelings of satiation, decreasing hunger -Protein,fattyacids,andmonosaccharidesinsmallintestine stimulate feedback to brain to decrease hunger - Insulinalsocausesbraintodecreasehunger • Many people override feedback mechanisms, resulting in energy imbalance

Water is balanced among fluid compartments (3)

▪ Intracellular fluids: inside cells ▪ Extracellular fluids: interstitial fluid between cells and fluid in the blood - Electrolytes: minerals that help maintain fluid balance

Energy needs are different for everyone -Energy needs comprise: (3)

▪Basal metabolism, 50-70 percent ▪Thermic effect of food, 10% ▪Physical activities, 20-35%