Nutrition Test 3
13.3 Identify the components of body composition.
% of fat that is adipose tissue
13.1 Describe recent statistical trends for obesity and overweight in the United States and globally.
69% of American adults over the age of 20 were either overweight or obese in 2011-2012.2 One-third of Americans were overweight, and more than one-third of them were obese. In 2011-2012, over 6% of Americans were classified as being extremely obese. This percentage more than doubled since 1988-1994. -may be leveling off
13.2 Identify ranges of BMIs that are used to classify people as underweight, healthy weight, overweight, and obese.
< 18.5 Underweight 18.5-24.9 Normal (Healthy) 25.0-29.9 Overweight 30.0-34.9 Obese class I 35.0-39.9 Obese class II ≥ 40.0 Obese class III
13.10 Identify medications that can aid in weight loss or weight management.
Currently, four prescribed medications have been approved by the FDA for weight loss or management. Bariatric surgery is an effective method of treating extreme obesity. Xenical®, Qsymia®, Belviq®, and Contrave®
14.5 Describe signs and symptoms of diabulimia, orthorexia nervosa, and muscle dysmorphia.
Diabulimia: diabetes...use less insulin to alter weight (fruity breath, high glu, urination, etc.) orthorexia nervosa: "perfect/pure" diet (lacks moderation, unbalanced) muscle dysmorphia: in men, not enough muscle, steroids, train excessively (all not recognized as eating disorders by the American Psychiatric Association.)
13.5 Discuss direct and indirect measures of energy expenditure.
Direct: measures the body's heat of metabolism. This method requires use of a calorimetric ("metabolic") chamber, a special airtight laboratory room that is surrounded by water (Fig. 13.14). When someone is in the chamber, his or her body's metabolic activity releases heat that warms the air and water surrounding the chamber. Researchers can then use the change in temperature to calculate the energy expended by the person's body. Indirect: measures a person's oxygen consumption and carbon dioxide production...breathe through mouthpiece
14.7 Discuss methods that may be used to prevent eating disorders.
Early identification Education programs designed to improve body image among adolescents Treatment of eating disorders requires a multidisciplinary approach. Cognitive behavioral therapy (CBT) is a major treatment approach for bulimia nervosa and binge-eating disorder.
15.6 Explain how fats stored in muscle tissue and adipose tissue are used as energy sources during exercise.
Intramuscular triglycerides and plasma free fatty acids are used to fuel exercise. Plasma free acids must be constantly replenished, predominately by breaking down triglycerides stored in adipose tissue.
14.4 Identify major health consequences of binge-eating disorder
Is extremely distressed over the binge-eating behavior Eats large amounts of food when not hungry Eats more rapidly than normal and until uncomfortably full Eats alone because of feeling embarrassed by how much is consumed Exhibits food concocting (i.e., making and eating strange food mixtures) Feels depressed, guilty, or disgusted with him- or herself after the binge Binge eats, on average, at least once a week for 3 months
14.5 Describe typical food-related behaviors associated with night eating syndrome.
People with night eating syndrome experience episodic food binges (without purging) that take place after awakening from sleep or after the evening meal.
13.7 Identify how physical activity and other factors influence body weight.
Physical activity level influences energy output and can alter body weight.
15.2 Develop a physical fitness plan for a healthy adult.
Physical fitness plans should be individualized and include three stages: initiation, improvement, and maintenance.
13.7 Describe the influence of food composition, hormones, and environment on eating behavior.
Physical sensations (contracts and expands) Food composition factors (environment promotes weight gain) Hormonal influences ---study more?
14.3 Identify health consequences of bulimia nervosa.
The rapid loss of electrolytes and fluid due to self-induced vomiting and diuretic abuse can cause hypokalemia, low blood levels of potassium The salivary glands can become swollen, irritated, and infected. Frequent vomiting also causes tears, ruptures, or bleeding of the esophagus and stomach.
15.3 Contrast the body's use of fat and carbohydrate during physical activities of different intensities.
The rate of intensity and duration of physical activity determine the fuel source for that activity. Muscle cells rely on a balance of carbohydrate and fat for fuel. -Fat is the primary fuel muscles use while resting or engaged in low- to moderate-intensity physical activities.During high-intensity exercise, the rate of fat oxidation decreases, while that of glucose oxidation increases. -graph?
15.7 Identify protein recommendations for athletes.
There are no specific protein RDAs for athletes. According to recommendations, endurance athletes should consume 1.2 to 1.4 g of protein/kg of body weight/day. Resistance athletes should consume 1.2 to 1.7 g of protein/kg of body weight/day.
13.9 Explain the pros and cons of following a low-carbohydrate diet.
Thus, low-carbohydrate diets may be as effective as or even more effective than low-fat diets for reducing weight and risk of CVD, but the benefits persist only for up to 1 year
13.11 Identify healthy ways to gain weight.
To gain weight, underweight adults can gradually increase their consumption of calorie- and nutrient-dense foods. (replace beverages w/ nutritious calorie sources)
13.4 Identify the components of total energy expenditure and use formulas to estimate TEE.
Total energy expenditure is made up of basal and resting metabolism, physical activity, thermic effect of food, and nonexercise activity thermogenesis. KNOW MATH!!
13.8 Describe features of safe and reliable weight loss methods.
Uses portion control at meals and snacks to help reduce calorie intake; Incorporates 3 to 4 servings of low-fat dairy foods; Emphasizes a variety of fresh fruits and vegetables; Spreads total calorie intake through the day by eating 4 to 5 meals or snacks, including breakfast; Involves a routine of self-monitoring, such as keeping a food diary or journal; and Suggests ways to reduce intake of energy-dense foods and monitor portion sizes when eating meals away from home.55,56
13.3 Discuss how waist circumference is used to assess health.
a waist circumference that is greater than 40 inches for men or 35 inches for women is associated with increased risks of developing type 2 diabetes, abnormal blood lipid levels, hypertension, and CVD
15.2 Explain the use of age-related maximum heart rate in determining the intensity of physical activity.
subtract from 220 x 50-70% Target heart rate!
Cognitive Behavioral Theory (CBT)
therapy approaches that address unhealthy emotions and behavior. The therapy follows a goal-oriented, systematic process that challenges the patient's current beliefs and attempts to replace them with realistic thoughts.
15.4 Explain the energy needs of an athlete.
thletes may require 3000 kcal/day or more to support their energy needs and maintain their weight
13.10 Describe some potential physical and psychological complications of bariatric surgery.
up to 20% of Roux-en-Y gastric bypass patients struggle to maintain their initial weight loss 2 to 3 years after the surgery. overeating causes discomfort or vomiting. Thus, people who undergo such surgical procedures must make major lifestyle changes, such as learning to plan and consume frequent, small meals.
13.8 Identify practices of people who are successful at losing excess body fat and maintaining the reduced weight
weigh themselves regularly. Keeping daily records of body weight, physical activity, fruit and vegetable consumption, and water intake can aid in maintaining weight loss.
15.2 Describe the physical activity guidelines of the Centers for Disease Control and Prevention.
-Adults under 65 years of age should perform moderate-intensity aerobic activity for at least 150 minutes per week. For moderate-intensity physical activity, an individual should exercise at 50 to 70% of their age-related maximum heart rate. -At least 2 days per week, adults should engage in strength-training exercises, neuromotor exercises, and flexibility exercises.
15.9 Compare heat cramps, heat exhaustion, and heat stroke.
1. Heat Cramps: painful muscle contractions 2. Heat Exhaustion: Muscle ("heat") cramps Low-grade fever Heavy sweating Weakness Light-headedness or dizziness Headache Nausea 3. Heat Stroke: Severe weakness High fever (over 104°F) Lack of sweating Rapid, shallow breathing Irritability and confusion Coma
14.7 Summarize approaches to treatment of eating disorders.
1. Meet with the person privately and without distractions. 2. Share your feelings and concerns in a compassionate and supportive manner. 3. Describe occasions when you observed behaviors that were signs of an eating disorder and may indicate the person needs professional care. 4. Avoid using harsh or accusatory language and instead focus on explaining how you feel. For example, instead of stating, "You've lost too much weight. You look like you're starving!" say, "I feel very worried about how much weight you've lost." 5. Do not suggest simple solutions, such as: "If you'd just start eating meals with the family again, I know you'll eat and feel better!" 6. Suggest that the person discuss your concerns with an expert who is involved in the treatment of eating disorders, such as a psychotherapist, dietitian, physician, or nurse. Offer to help find such an expert, make an appointment, or accompany the individual on the first visit. 7. Avoid creating conflict. If the person denies that he or she has an eating disorder, repeat your concerns and indicate that you will be available to help in the future. 8. At the end of the conversation, share your desire to be supportive. For example, remind the person that you want him or her to be happy and healthy.37
13.2 Discuss limitations of using the BMI.
1.limited when assessing the health of highly muscular individuals, older adults, or chronically ill persons. Someone with a high degree of muscularity may have an elevated BMI but low percent body fat. 2. BMI does not reflect excess fat reliably, because people typically lose weight, especially lean mass, as they age 3.does not take a person's sex or race into account
15.10 Identify commonly used ergogenic aids.
Anabolic steroids, bee pollen, HMB, chromium, GHB, Ginseng, Glucosamine, Growth hormone, baking soda
14.2 Discuss anorexia nervosa, and describe the condition's primary signs and symptoms.
Anorexia nervosa is a severe psychological disturbance characterized by self-imposed starvation that results in malnutrition and low body weight. A major underlying feature of anorexia nervosa is a distorted body image. Many people with the condition also display signs and symptoms of depression. People suffering from anorexia nervosa have a high risk of dying from starvation, electrolyte imbalances, or suicide.
15.8 Explain the importance of antioxidant vitamins in physical activity.
Antioxidant vitamin supplements are not recommended for athletes.
14.3 Compare bulimia nervosa and anorexia nervosa.
As with AN, a major underlying personal characteristic of BN is having a distorted body image. -study more?
15.5 Identify carbohydrate recommendations for athletes.
Athletes should consume 6 to 10 g of carbohydrate per kilogram of body weight daily. (About 3 to 4 hours before competing, athletes should consume a meal containing 200 to 300 g of carbohydrates.)
13.9 Identify popular dietary supplements promoted for weight loss.
Açai berry Beta-hydroxy-beta-methylbutyrate Chia seed Chinese diet pills Chitosan Chromium picolinate Conjugated linoleic acid Green tea or extracts Ephedrine Garcinia cambogia (hydroxycitric acid, HCA) Glucomannan Guar gum Hoodia Human chorionic gonadotropin (hCG) Pyruvate Spirulina (blue-green algae)
14.1 Identify factors that can contribute to the development of an eating disorder.
Being female Being an adolescent (AN and BN) Having a history of frequent dieting Having a first-degree relative with an eating disorder Placing a high degree of importance on having an "ideal" body shape Being dissatisfied with one's body shape Having a poor self-image and low self-esteem Having a perfectionist personality Being from a dysfunctional family Being in an occupation or sport that emphasizes a lean body buil
13.11 Explain the health consequences associated with being underweight.
Being underweight is associated with increased risk for early mortality. Illness and osteoporosis
14.4 Compare binge-eating disorder with bulimia nervosa.
Binge-eating = no purging Bulimia Nervosa = find unhealthy ways to lose weight and binge eating
14.4 Discuss binge-eating disorder, and describe the condition's signs and symptoms.
Binge-eating disorder is an eating disorder featuring recurrent episodes of binge eating that are not followed by purging behaviors. BED increases risk of obesity, diabetes, and hypertension.
13.2 Explain how to calculate a person's body mass index (BMI).
Body mass index (BMI) is a numerical value based on the relationship between body weight and height.
14.3 Discuss bulimia nervosa, and describe the condition's major signs and symptoms.
Bulimia nervosa is a severe psychological condition characterized by repeated episodes of binge eating followed by unhealthy compensatory behaviors in order to prevent weight gain. Persons with bulimia nervosa often have low self-esteem and feel guilty or depressed after a binge. The fluid and electrolyte imbalances caused by purging activities of bulimia nervosa can be life threatening.
15.10 Describe the ergogenic effects of creatine, energy drinks, and caffeine.
Creatine (build muscle) Caffeine (energy) Energy drinks (alertness) -10-60min before exercise
15.5 Describe carbohydrate loading , and identify athletes who may benefit from this technique.
Carbohydrate loading may delay fatigue in athletes participating in certain endurance activities. Athletes exercising vigorously or for a prolonged period of time can optimize performance by consuming 30 to 60 g of carbohydrate per hour of physical activity. -The practice helps delay fatigue in athletes participating in events lasting more than 90 minutes
15.5 Explain the importance of carbohydrates before, during , and after prolonged physical activity.
Carbohydrates are necessary for optimal muscle glycogen in athletes. Glycogen stores should be replenished following physical activity.
14.1 Explain the difference between having an eating disorder and practicing disordered eating.
Eating disorders are psychological disturbances that cause abnormal physiological changes that have dangerous health consequences. The three types of eating disorders are anorexia nervosa, bulimia nervosa, and binge-eating disorder. Disordered eating is chaotic and abnormal food-related practices. Disordered eating behaviors are temporary. Risk factors for eating disorders include being a female, dieting frequently, and having low self-esteem. People who are diagnosed with the same eating disorder may share certain personality traits.
15.10 Summarize trends in the use of ergogenic aids by athletes.
Ergogenic aids are used by athletes to try to improve physical performance. 86% had used energy drinks, dietary supplements, or prescription medications within the past year to enhance athletic performance. Energy drinks were the most frequently used (80%), followed by dietary supplements (64%) and prescription medications (53%).
13.4 Describe methods of calculating basal metabolic rate, and name factors that alter its value.
FACTORS Body composition: Lean body mass is the major factor that influences the metabolic rate. Muscle tissue, a component of lean body mass, is more metabolically active than fat tissue. In general, a person who has more muscle mass has a higher BMR than someone with less muscle mass. Sex: Males generally have higher metabolic rates than females, which may be due to greater lean body mass, on average, in males. Body surface area: The body constantly loses energy in the form of heat that moves to the skin's surface and then into the environment. Because a taller person has more body surface area than a shorter person, the taller individual loses more body heat. Age: Basal metabolism declines as one grows older, primarily due to the loss of lean tissues such as muscle. An average adult needs about 150 fewer kilocalories per day for every decade after 20 years of age. Regular exercise helps build and preserve lean body mass. Thyroid hormone: Thyroid hormone regulates metabolism (Fig. 11.13). Excess thyroid hormone elevates the BMR, while insufficient amounts of the hormone reduce the BMR. Caloric intake: The body conserves energy use when calorie intake is very low or absent. Very-low-calorie diets reduce the metabolic rate. Therefore, such diets are not generally recommended for weight loss, because a lower metabolic rate can slow the rate of loss.
13.9 Describe the typical features of fad diets.
Fad diets often contribute to short-term weight loss followed by regaining the lost weight. More research is needed to determine the safety and effectiveness of dietary supplements ".a trendy weight-loss practice that has widespread appeal among a population. After a period, however, people lose interest in the practice, and it becomes no longer fashionable" gimmecks
13.7 Explain how various physiological factors can influence body weight.
Genetic environmental, and psychological factors play major roles in the development of obesity.
13.1 Identify health and economic consequences of obesity.
HEALTH Coronary artery disease Dyslipidemia (high LDL cholesterol, low HDL cholesterol, and/or high levels of triglycerides in the blood) Gallbladder disease Gout Infertility Hypertension and stroke Low back pain Metabolic syndrome Osteoarthritis Polycystic ovarian syndrome (condition that can cause fertility problems for women) Sleep apnea and respiratory problems Some cancers (particularly, endometrial, breast, and colon cancers) Type 2 diabetes ECoNOMIC In 2008, the estimated expenses for taking care of obese patients and related economic costs were about $147 billion in the United States. -spiral upward
13.6 Describe factors that create the physiological states of energy balance.
If the calorie intake from macronutrients (and alcohol) is greater than calorie output, this situation creates a positive energy balance negative energy balance occurs. In this state, the body needs more calories to carry out its activities than the diet supplies. Therefore, the body metabolizes stored fat, ketone bodies, and some amino acids for energy
15.6 Describe dietary fat recommendations for athletes.
Like nonathletes, athletes should consume a diet with 20 to 35% of total calories being supplied by fat.
How many kcal for AEROBIC athletes that compete over 90 minutes daily?
Males -50 kcal/kg/day Females - 45-50 kcal/kg/day (EX: woman, 134 pounds.... or 60.9kg x 45 (-50) kcal/day)
BMR formula
Men =1.0kcal/kg body weight/hr Women=0.9kcal/kg body weight/hr (1 kg = 2.2 lb) over 24 hours
13.3 Explain methods of estimating percent body fat.
Methods of estimating body composition include underwater weighing, air displacement, dual-energy x-ray absorptiometry, bioelectrical impedance, and skinfold thickness.
15.9 Describe the fluid recommendation for athletes.
Proper hydration is essential for athletes to optimize athletic performance, delay fatigue, and prevent some forms of heat illness. Fluid intake before, during, and after exercise is important in preventing dehydration. An athlete's fluid needs during and following exercise can be determined by measuring changes in body weight. Athletes should avoid losing more than 2% of their body weight during exercise. 2-3 cups of fluid for each pound lost -Hyponatremia can result when athletes drink too much water and dilute the level of sodium in their blood.
15.7 Explain the importance of proteins before, during , and after physical activity.
Protein is not a major energy source during exercise. Protein is important for muscle tissue growth and repair. Consuming protein with carbohydrates before and after exercise provides support for the physical activity and the body's recovery.
15.7 Summarize the effects of protein supplements, including branched-chain amino acids and whey protein, in resistance and endurance athletes.
Protein supplements are unnecessary. By eating their usual diet, most athletes meet their protein needs.
15.1 Explain the health benefits of performing regular physical activity.
Regular physical activity has numerous health benefits, including weight control and prevention of heart disease. Aerobic exercises raise heart rate, and resistance exercises build muscle mass, muscle strength, and bone density.
13.10 Discuss the three major types of bariatric surgery.
Roux-en-Y: staples on stomach create pouch Gastric bypass: small intestine is cut and attached to lower end of stomach gastric banding: cord around tract, saline input
13.8 Explain the importance of physical activity in weight loss.
Safe and effective weight-loss methods involve achieving negative energy balance and regular physical activity. Regular self-monitoring is important for long-term weight-loss success.
15.10 Explain the safety of ergogenic aids and how supplements are categorized based on safety.
Scientific evidence does not support the use of most potentially ergogenic agents, and the long-term safety of such products has not been determined. Certain ergogenic aids are restricted or banned by various athletic organizations.
15.9 Explain the composition of sports drinks and recommendations for consumption by athletes.
Sports drinks may be beneficial for some athletes. The source of carbohydrate varies based on the variety of sports drink. Made up of water, carbohydrates, and electrolytes, particularly sodium and potassium.
15.3 Describe how muscles obtain energy from the PCr-ATP, lactic acid, and oxygen systems.
The PCr-ATP energy system does not require oxygen (anaerobic) and provides energy for quick bursts of physical activity. The lactic acid energy system does not require oxygen. The degradation of glucose (to pyruvate) to lactic acid provides energy during high-intensity physical activity that lasts up to 30 to 40 seconds. The oxygen energy system is the primary source of energy for most exercising muscles. The aerobic system enables cells to produce significantly more ATP energy than the PCr-ATP or lactic acid energy systems.
13.6 Explain the role of energy balance in weight management.
The concept of energy balance is critical to understanding why most people gain, lose, or maintain body weight. Positive energy balance contributes to weight gain; negative energy balance for an extended period of time contributes to weight loss.
14.6 Identify the components of the female athlete triad.
The female athlete triad is a condition characterized by low energy availability, abnormal menstrual function, and reduced bone mineral density in female athletes.
15.8 Summarize the roles of vitamin D and calcium in bone health of athletes and exercise performance.
Vitamin D or calcium deficiency in athletes results in low bone mass, increasing the risk of injury during physical activity. Athletes who consistently train indoors are at the greatest risk for a vitamin D deficiency. These athletes should consume adequate amounts of vitamin D-rich foods and consider supplementation, if dietary intake is inadequate.
14.2 Identify major health consequences of anorexia nervosa.
Weakened immune system Dehydration Slow heart rate Hypotension (low blood pressure) Low bone mineral density Muscle wasting and weakness Lanugo (la-new'-go)—widespread, white, delicate, and dense hair Cold intolerance Low thyroid hormone Decreased metabolic rate
15.8 Describe the incidence of iron deficiency anemia and recommendations for prevention in athletes.
Young female athletes are at the greatest risk for iron deficiency. Athletes who follow low-calorie or vegan diets are also at risk of iron deficiency. Sports anemia is a temporary condition that develops in the early phases of endurance training as a result of an increase in the liquid portion of blood.
Dialectical Behavioral Theory (DBT)
a form of psychotherapy that strives to improve skills used to manage stress, anxiety, or feelings of inadequacy.
13.6 Use a formula to predict weight changes over time
a person should lose or gain approximately one pound of fat in a year for every 10 kcal/day reduction or increase in his or her caloric intake (10 kcal/day × 365 days = 3650 kcal)
15.4 Describe factors that contribute to the dietary needs of an athlete.
athletes generally need more energy to support their physically active lifestyles. Many athletes require an additional 500 to 700 kcal/day, but caloric needs depend on the individual athlete, type of training, and amount of training. Athletes should choose nutrient-dense foods to boost daily energy intake.
15.1 Describe typical physical activity habits of Americans.
fewer than half of all American adults meet the minimum physical activity recommendation of obtaining at least 2.5 hours a week of physical activity 6% of Americans reported walking on a regular basis in 2005; in 2010, that number increased to 62%. - Access to safe indoor and outdoor places to walk, including fitness facilities, churches, shopping malls, trails, and safe sidewalks, promotes physically active lifestyles.
14.6 List the most serious health consequences of the female athlete triad.
low estrogen - low bone mass at risk for eating disorders restrict calories
14.7 Identify treatment goals for the three major eating disorders.
medication, cognitive behavioral theory, dialectical behavioral theory
