Unit 10 : Nutrition for a Healthy Weight and Fit body

What are the healthy, overweight, and obese BMI's for men

13-21 % Healthy 22-25% Overweight 26-31% Obese 32%+ Extremely Obese

What are the healthy, overweight, and obese BMI's for women

23-31% Healthy 32-37% Overweight 38-42% Obese 43%+ Extremely Obese

To delay fatigue, how many grams of carbs should a person drink during a workout lasting between 1 and 2.5 hours

30-60g

Typically, female athletes training for more than 90 minutes per day need _____ kcal/kg of body weight per day. 40-45 35-40 45-50 >50

45-50

A good initial weight loss goal is typically to lose _____ of one's starting weight over a 6-month period. 5-10% 1-2% 15-20% 25-30%

5-10%

Losing only _____ of excess body weight can reduce risk factors associated with cardiovascular disease, stroke and type 2 diabetes. 1-2% 5-10% 3-4% 15-20%

5-10%

What is bulimia nervosa

A BED that is followed by purging techniques

What is Ghrelin

A hormone secreted and released in the stomach that stimulates eating behavior

What is leptin

A hormone that is secreted by fat cells that reduces the feeling of hunger and inhibits fat storage in the body

Cells capture energy in compounds such as _____. ATP fatty acids glycogen DNA

ATP

What are the components of the female athlete triad

Abnormal menstrual cycles Bone mineral irregularities low energy intakes

How long can adipose cells live for under normal conditions

About 10 years

What is the skinfold thickness measurement

An assessment that measures the thickness of the subcutaneous tissue on multiple areas of the body. These figures are then incorporated into a formula to give a BMI.

What are the three diagnoseable eating disorders

Anorexia Nervosa Bulimia Nervosa Binge-Eating

Even though fatty acids contribute more energy per gram than carbohydrates why are they not great sources for short bursts of energy

Because the fatty acid chain does not contain nearly enough oxygen atoms as glucose molecules do

What is the scientific principal behind the bioelectrical impedance method

Because water and electrolytes are conductors of electricity, they are more susceptible to sending electrical signals throughout the body. Fat holds less water and electrolytes than adipose tissue, so, it will be more resistant to the test.

_____ is a method used to estimate total body fat that uses a low-energy electrical current. Body mass index Bioelectric impedance Waist circumference Skinfold thickness

Bioelectric impedance

Select all that apply Which of the following are components of fat-free mass? Body water Adipose tissue Muscles Bones

Body water Muscles Bones

_____ is characterized by recurring episodes of bingeing and compensatory purging behaviors. Binge-eating disorder Anorexia nervosa Bulimia nervosa Female athlete triad

Bulimia nervosa

How does someone gain weight

By having a large intake of fatty foods or an overabundance of non-used calories, the adipose cells (typically white) will absorb the fatty acids and triglycerides from the bloodstream and will expand. This appears as weight gain, but also noticeably enlarged features

How does someone lose weight

By increasing the ratio between energy output and energy consumption, in favor of the output, the white cells will release stored fatty acids for energy. Over time, this results in weight loss and a slimmer appearance.

Why is it dangerous to drink energy drinks/caffeine with alcohol

Caffeine can suppress the CNS, masking the effects of the depressant properties of alcohol. In other words, people who combine these substances may not know how drunk they are

_____ teaches people ways to monitor their eating behavior and change their unhealthy eating habits and is often used in the treatment for eating disorders. Cognitive behavioral therapy A very-low-calorie diet Disordered eating therapy A fad diet

Cognitive behavioral therapy

Select all that apply Individuals with binge-eating disorder typically exhibit which behaviors? Eat excessive amounts even when they are not hungry Eat small amounts of food Eat until they feel uncomfortably full Eat when they are with groups of people

Eat excessive amounts even when they are not hungry Eat until they feel uncomfortably full

How is the bioelectrical impedance technique administered

Electrodes are placed on the appendages of a person's body and a low energy/painless current is sent though the electrodes. This measures the amount of total water within the body and can further give a relativity accurate assessment of the amount of adipose tissue within a body

_____ refers to the energy needed for cells to carry out their daily activities. Energy intake Energy balance Energy expenditure

Energy expenditure

Which option best describes energy balance? Energy intake = Energy output Energy intake < Energy output Energy intake > Energy output Energy Intake + NEAT = Energy Output

Energy intake = Energy output

_____ refers to physical activities that are usually planned and structured for a particular purpose. Energy expenditure Exercise Intensity Physical fitness

Exercise

What are the two major body components that make up weight

Fat-free mass and total body fat

Select all that apply For underweight adults looking to gain weight, which of the following foods would they be encouraged to incorporate into a regular meal and snack schedule? Fatty fish Nuts 100% fruit juices Soft drinks

Fatty fish Nuts 100% fruit juices

Select all that apply Choose the health conditions that an obese individual has a greater risk of developing. Gallbladder disease Sleep apnea Baldness Dental caries

Gallbladder disease Sleep apnea

What are four of the most common sweeteners added to sports drinks

Glucose, sucrose, fructose, and maltodextrin

Select all that apply What are some health benefits of regular exercise? Helps control your weight Decreases your bone mineral density Improves your psychological well-being Strengthens your muscles

Helps control your weight Improves your psychological well-being Strengthens your muscles

Select all that apply What are some health benefits of regular exercise? Decreases your bone mineral density Improves your psychological well-being Helps control your weight Strengthens your muscles

Improves your psychological well-being Helps control your weight Strengthens your muscles

Select all that apply What are some recommended approaches for underweight adults who want to gain weight? Increase intake of foods high in healthy fat Increase portion sizes of food Increase intake of foods high in saturated fat and added sugars Increase intake of calorie-dense foods

Increase intake of foods high in healthy fat Increase portion sizes of food Increase intake of calorie-dense foods

Select all that apply Which of the following health effects has been linked to losing just 5-10% of excess body weight? Increased triglyceride levels Increased HDL cholesterol levels Lowered blood glucose levels Lowered blood pressure

Increased HDL cholesterol levels Lowered blood glucose levels Lowered blood pressure

Select all that apply Which of the following are characteristics of individuals with anorexia nervosa? Limit calorie intake such that it results in a very low body weight compared to normal for one's height Have an intense fear of gaining weight or becoming fat despite their very low weight Willingly admit they have a serious illness that needs to be addressed Emotionally disturbed about their body weight and shape

Limit calorie intake such that it results in a very low body weight compared to normal for one's height Have an intense fear of gaining weight or becoming fat despite their very low weight Emotionally disturbed about their body weight and shape

Select all that apply What risks do athletes face if they do not consume enough energy? Loss of muscle mass Greater risk of injury Fatigue Increase in bone mineral density

Loss of muscle mass Greater risk of injury Fatigue

Select all that apply What risks do athletes face if they do not consume enough energy? Loss of muscle mass Greater risk of injury Increase in bone mineral density Fatigue

Loss of muscle mass Greater risk of injury Fatigue

Select all that apply Which of the following health effects has been linked to losing just 5-10% of excess body weight? Lowered blood glucose levels Increased HDL cholesterol levels Increased triglyceride levels Lowered blood pressure

Lowered blood glucose levels Increased HDL cholesterol levels Lowered blood pressure

Select all that apply Select members of the multidisciplinary team that are typically involved in the treatment of eating disorders. Orthodontist Mental health counselor Registered dietitian Physician

Mental health counselor Registered dietitian Physician

Is intermittent fasting scientifically proven to be a good weight-loss method

NO. There has not been much study done to support this idea. Moreover, the decreased intake in food during a fast can effect the blood chemistry within people; through the production of ketone bodies

_____ is a condition characterized by an excessive and unhealthy amount of body fat. Obesity Overweight Normal weight Underweight

Obesity

_____ is a condition characterized by an excessive and unhealthy amount of body fat. Overweight Normal weight Obesity Underweight

Obesity

Select all that apply Obesity poses an increased risk for which of the following chronic health problems? Cystic Fibrosis Osteoarthritis Stroke Hypertension

Osteoarthritis Stroke Hypertension

What is brown adipose tissue

Participates in thermogenesis. Do not store and release fat, but burn the fatty substances to regulate body temperature and energy availability

_____ is defined as movement that results from skeletal muscle contraction and is generally unstructured. Physical fitness Intensity Exercise Physical activity

Physical activity

Select all that apply Which of the following are characteristics of a fad diet? Attempts to modify problem behaviors and change negative thought patterns Promotes rapid weight loss without calorie restriction or increased physical activity Limits food selection and requires specific food rituals Recommends buying expensive supplements

Promotes rapid weight loss without calorie restriction or increased physical activity Limits food selection and requires specific food rituals Recommends buying expensive supplements

Select all that apply Choose the medications that are approved by the FDA for long-term use for weight loss. Ephedra Qsymia Belviq Orlistat

Qsymia Belviq Orlistat

What is white adipose tissue

Removes fatty acids from the bloodstream and stores the lipids as a larger droplet of triglycerides. They can also remove excess glucose from the bloodstream and form fatty acids from the carbon structures.

Select all that apply Choose characteristics of fad diets. Require the purchase of products that contain "secret" weight-loss ingredients Rely on testimonials from famous people Recommend setting a reasonable weight-loss goal and practicing self-monitoring Suggest how to plan menus and use them to form grocery lists

Require the purchase of products that contain "secret" weight-loss ingredients Rely on testimonials from famous people

_____ is the sense that enough food or beverages have been consumed to satisfy hunger. Thirst Appetite Satiety Preference

Satiety

What is anorexia nervosa

Self imposed starvation that leads to malnutrition

Select all that apply Individuals with bulimia nervosa often use compensatory behaviors in an attempt to purge excess calories consumed during binges by doing which of the following? Self-induced vomiting Taking a multivitamin Misusing laxatives Misusing diuretics

Self-induced vomiting Misusing laxatives Misusing diuretics

Select all that apply Individuals with disordered eating may display which of the following behaviors? Eating a variety of foods Skipping meals Limiting food choices Bingeing on food

Skipping meals Limiting food choices Bingeing on food

Select all that apply What are the three important components of a comprehensive exercise program? Stretching activities High-intensity interval training Resistance exercises Aerobic exercises

Stretching activities Resistance exercises Aerobic exercises

Select all that apply Which of the following are important considerations when designing an exercise program? Focus on physical activities that require specialized, expensive equipment Take the stairs instead of elevators or escalators whenever possible Reduce the amount of time you spend sitting Incorporate moderate-intensity activities into your leisure time

Take the stairs instead of elevators or escalators whenever possible Reduce the amount of time you spend sitting Incorporate moderate-intensity activities into your leisure time

What is the TEF

The Thermic Effect of Food is the energy that is usually required to digest food and beverages

What is the thrifty gene hypothesis?

The idea that a specific gene that is passed down through generations can increase the efficiency towards fat storage.

What is set-point theory

The idea that our bodies have pre-determined weight standards and that no matter how much weight we gain/lose, we will generally go back to where our body is predisposed to be

What is basal metabolism

The minimum energy requirement to maintain proper function of cellular activities after fasting/resting for 12 hours

Why do people who start low-carbohydrate diets lose so much weight in the beginning

The weight is mostly water. Because glucose is restricted, glycogen stores begin to deplete. Tissues maintain roughly 3 grams of water per gram of glycogen; so, a decrease in carbs would raise the efficiency of glycogen utility, resulting in a drastic decrease in water weight.

What are the 3 main components of energy output

Thermic Effect of Food Basal Metabolic Rate Physical Activity

Select all that apply What are some desired outcomes of eating disorder therapy? To achieve and maintain a healthy BMI without using unhealthy practices To use guilt as a motivator to make dietary changes To develop more positive feelings about one's body shape and weight To control daily calorie intake by carefully counting calories

To achieve and maintain a healthy BMI without using unhealthy practices To develop more positive feelings about one's body shape and weight

Select all that apply Exercising regularly helps to reduce the risk of which of the following health conditions? Type 2 Diabetes Peptic ulcers Dementia Cardiovascular disease

Type 2 Diabetes Dementia Cardiovascular disease

Select the option that correctly describes the use of weight-loss medications. Use of weight-loss medication means a person does not need to worry about calorie intake or physical activity Weight-loss medication should be combined with reduced calorie intake and increased physical activity It is usually advised to decrease physical activity when taking a weight-loss medication It is not advised to reduce calorie intake when taking a weight-loss medication

Weight-loss medication should be combined with reduced calorie intake and increased physical activity

What are the two types of adipose tissue

White adipose and brown adipose

Which adipose tissue is most common in adults

White. Adults have both, but there is usually an abundance of white adipose tissue.

Why do women and men have different requirements for a healthy minimum percentage of body fat? Men require extra body fat to properly maintain body temperature Men require extra body fat for energy use in the body Women require extra body fat for normal reproductive function Women require extra body fat to build muscle

Women require extra body fat for normal reproductive function

Adenosine triphosphate (ATP) is the primary source of direct energy for _____. all cells heart cells brain cells muscle cells

all cells

Adenosine triphosphate (ATP) is the primary source of direct energy for _____. brain cells heart cells muscle cells all cells

all cells

A severe psychological disturbance characterized by self-imposed starvation is known as _____. disordered eating binge-eating disorder anorexia nervosa bulimia nervosa

anorexia nervosa

Medical experts often use _____ to judge whether an adult's weight is healthy. a blood test a urine sample a DEXA scan body mass index

body mass index

BMI is based on the relationship between a person's height and _____. percentage body fat muscle mass body weight waist circumference

body weight

Temporary changes in eating habits that occur in response to stress, a desire to lose weight, or to modify one's appearance describe _____. anorexia nervosa. disordered eating. an eating disorder bulimia nervosa

disordered eating.

People with binge-eating disorder often binge, which is defined as _____. eating an unusually large amount of food at one time refraining from eating any food for a specified amount of time following hunger cues and eating until satiety is reached attempting to eliminate excess calories consumed during an eating occasion

eating an unusually large amount of food at one time

The energy derived from the consumption of foods and beverages contributes to _____. energy balance energy intake basal metabolism energy expenditure

energy intake

The energy derived from the consumption of foods and beverages contributes to _____. energy expenditure energy intake basal metabolism energy balance

energy intake

After overeating, a person with binge-eating disorder may _____. exercise excessively to try to offset calories consumed self-induce vomiting to try to eliminate excess calories consumed feel comfortably full and satisfied feel disgusted or depressed

feel disgusted or depressed

After overeating, a person with binge-eating disorder may _____. self-induce vomiting to try to eliminate excess calories consumed feel comfortably full and satisfied feel disgusted or depressed exercise excessively to try to offset calories consumed

feel disgusted or depressed

Women need more body fat than men _____. to maintain body temperature for reproductive purposes to provide cushion for muscles for energy needs

for reproductive purposes

You go to a restaurant after not having eaten for multiple hours. The uncomfortable feeling that you have before the food is served is known as _____. hunger thirst satiety appetite

hunger

The effectiveness of most dietary supplements that are promoted as ergogenic aids _____ by reliable scientific evidence. is fully supported is mostly supported is not supported

is not supported

Physical fitness is the ability to perform _____. moderate-intensity activities while fighting extreme fatigue low--intensity activities while fighting extreme fatigue moderate- to vigorous-intensity activities without becoming excessively tired low- to moderate-intensity activities without becoming excessively tired

moderate- to vigorous-intensity activities without becoming excessively tired

Individuals who have too much body fat can be considered _____. underweight overfat overmuscular underfat

overfat

The ability to perform moderate- to vigorous-intensity activities without becoming excessively fatigued is described as _____. exercise physical fitness physical activity aerobic exercise

physical fitness

Ergogenic aids are foods, devices, dietary supplements, or drugs that are used to improve _____. medical outcomes dietary variety body image physical performance

physical performance

When desiring to lose excess body weight, it is important to first _____. establish a regular exercise program set a realistic weight-loss goal begin a very-low-calorie diet purchase various supplements and weight loss aids

set a realistic weight-loss goal

Weight should remain relatively stable over time if a person maintains a _____. negative energy state state of energy balance state of energy uncertainty positive energy state

state of energy balance

The two major compartments that your body is comprised of are fat-free mass and _____. mineral-rich tissues total lean tissue protein-rich tissues total body fat

total body fat

Bioelectrical impedance is based on the principle that _____. waist circumference is associated with disease risk water and electrolytes conduct electricity the depth of subcutaneous fat indicates the amount of body fat there is a relationship between height and weight

water and electrolytes conduct electricity

Typically, male athletes training for more than 90 minutes per day need _____ kcal/kg of body weight per day. 45-50 35-40 ≥50 40-45

≥50