Straighterline Intro to Nutri Chap 7

What are five methods by which body fat content can be estimated?

-Underwater weighing -air displacement (BodPod) -Skinfold measurements - Bioelectrical impedance - Dual energy X-ray absorptiometry (DEXA)

What behavior modification steps are helpful in changing problem eating behaviors to increase weight-loss success?

1. Shopping: -Shop for food after eating; buy nutritious foods. -Shop from a list; limit purchases of irresistible "problem" foods. Shopping for fresh foods around the perimeter of the store first helps. -Avoid ready-to-eat foods. -Put off food shopping until absolutely necessary. 2. Plans: -Plan to limit food intake as needed. -Substitute periods of physical activity for snacking. -Eat meals and snacks at scheduled times; don't skip meals. 3. Activities: -Store food out of sight, preferably in the freezer, to discourage impulsive eating. -Eat all food in a "dining" area. -Keep serving dishes off the table, especially dishes of sauces and gravies. -Use smaller dishes and utensils. 4. Holidays and Parties: -Drink fewer alcoholic beverages. -Plan eating behavior before parties. -Eat a low-calorie snack before parties. -Practice polite ways to decline food. -Don't get discouraged by an occasional setback. 5. Eating Behavior: -Put the fork down between mouthfuls. -Chew thoroughly before taking the next bite. -Leave some food on the plate. -Pause in the middle of the meal. -Do nothing else while eating (for example, reading and watching television). 6. Reward: -Plan specific rewards for specific behavior (behavioral contracts). -Solicit help from family and friends and suggest how they can help you. Encourage family and friends to provide this help in the form of praise and material rewards. -Use self-monitoring records as basis for rewards. 7. Self-Monitoring: -Note the time and place of eating. -List the type and amount of food eaten. -Record who is present and how you feel. -Use the diet diary to identify problem areas. -Use online or mobile/smartphone apps to track your progress, including your new nutrition and health goals and habits (see Further Reading 4). 8. Cognitive Restructuring: -Avoid setting unreasonable goals. -Think about progress, not shortcomings. -Avoid imperatives such as always and never. -Counter negative thoughts with positive restatements. 9. Portion Control: -Make substitutions, such as a regular hamburger instead of a "quarter pounder" or cucumbers instead of croutons in salads. -Think small. Order the entrée and share it with another person. Order a cup of soup instead of a bowl or an appetizer in place of an entrée. -Use a doggie bag. Ask your server to put half the entrée in a doggie bag before bringing it to the table. As we said at the start of this chapter, many of us need to become "defensive eaters." Know when to refuse food after satiety registers and reduce portion sizes.

It is recommended that adults should do the equivalent of _____minutes of moderate-intensity aerobic activity each week for weight loss and to achieve and maintain a healthy body weight.

300

leptin

A hormone produced by adipose (fat) cells that acts as a satiety factor in regulating appetite.

self-monitoring

awareness of one's behavior and how it affects others

Caffeine is used as an ergogenic aid by some athletes because it is thought to

decrease fatigue.

As the body adapts to regular exercise, the "training effect" results in

decreased resting heart rate

identical twins

twins who develop from a single fertilized egg that splits in two, creating two genetically identical organisms

contingency management

undesirable behavior is not reinforced, while desirable behavior is reinforced

The benefit of a "sports" drink is to provide

water to hydrate. electrolytes to enhance water absorption in the intestine and maintain blood volume. carbohydrate for energy.

How much physical activity is recommended by the Physical Activity Guidelines for Americans to reduce risks for chronic diseases?

-For substantial health benefits, adults should do at least 150 minutes per week of moderate-intensity, or 75 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week. -For additional and more extensive health benefits, adults should increase their physical activity to 300 minutes per week of moderate-intensity, or 150 minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. -Additional health benefits are gained by engaging in physical activity beyond this amount. Adults should also include muscle-strengthening activities that involve all major muscle groups on 2 or more days a week.

What are the characteristics of an appropriate weight-loss program?

1. Control of calorie intake. One recommendation is to decrease calorie intake by 500 kcal per day. This should allow for slow and steady weight loss. 2. Increased physical activity to the equivalent of more than 150 minutes (probably 300 minutes) of moderate-intensity aerobic activity each week. 3. Behavior modification.

According to sports nutrition experts, the daily protein intake for a male muscle-building athlete to maintain current fitness and strength should be _____ grams per kilogram body weight.

1.0 to 1.2

During muscle-building regimens, athletes should consume ______________ grams of protein per kilogram body weight.

1.5 to 1.7

Joe loses 4 pounds of fluid by sweating during a vigorous basketball game. How many cups of fluid are needed to replenish this loss?

10 cups

How many cups of fluid are required to replace each pound of weight lost during an athletic event or workout?

2 to 3

An energy deficit of 100 kcal per day would result in a total weight loss of about 10 pounds over a _____period.

3-year

adenosine diphosphate (ADP)

A breakdown product of ATP. ADP is synthesized into ATP using energy from foodstuffs and a phosphate group (abbreviated Pi).

What are the components necessary to gain weight as muscle and not as fat?

A combination of diet and strength training is needed to gain weight as muscle. Strength training slows muscle loss that comes with dieting and age, builds the strength of your muscles and connective tissues, and increases bone density.

underweight

A condition in which a person is less than the standard weight range for his or her height

dual energy X-ray absorptiometry (DEXA)

A highly accurate method of measuring body composition and bone mass and density using multiple low-energy X rays.

relapse prevention

A series of strategies used to help prevent and cope with weight-control lapses, such as recognizing high-risk situations and deciding beforehand on appropriate responses.

lactic acid

A three-carbon acid formed during anaerobic cell metabolism; a partial breakdown product of glucose; also called lactate.

pyruvic acid

A three-carbon compound formed during glucose metabolism; also called pyruvate.

Compared to anaerobic glucose metabolism, aerobic glucose metabolism produces more

ATP.

brown adipose tissue

Adipose tissue that responds to cold by releasing energy as heat, rather than using it to make ATP.

A fitness program should include

Aerobic exercises 5 days per week Strength-training exercises 2 to 3 days per week Stretching exercises 2 to 3 days per week

upper-body obesity

Also called android obesity; associated with a high risk of heart disease, hypertension, and diabetes. The type of obesity in which fat is stored primarily in the abdominal area; apple shape

stimulus control

Altering the environment to minimize the stimuli for eating; for example, removing foods from sight and storing them in kitchen cabinets.

Is protein a useful source of energy during exercise?

Although amino acids derived from protein can be used to fuel muscles, their contribution is relatively small, compared with that of carbohydrate and fat. Most protein is reserved for building and repairing body tissues and for synthesizing important enzymes, hormones, and transporters. As a rough guide, only about 5% of the body's energy comes from the metabolism of amino acids.

bomb calorimeter

An instrument used to determine the calorie content of a food.

_______________ obesity is a pattern of body fat distribution that is associated with an increased incidence of cardiovascular disease, diabetes mellitus, and hypertension.

Android

What are "calorie creep" and the weight-loss plateau and how can they lead to weight gain?

Because a healthy weight-loss program is designed to cause fat loss rather than loss of muscle or fluid, your weight loss will begin to slow down after the first week or so. Also the level of calorie deprivation needed to lose weight is hard to maintain, and you may begin to eat more calories than your diet recommends. This "calorie creep" can contribute to the weight-loss plateau and eventually lead to weight gain. Another possible reason for the weight-loss plateau is that your metabolism is adjusting to your lower calorie intake. In this case, it may be time to reduce your calories somewhat. Your metabolism may also be adapting to your physical activity routine.

Which nutrient(s) should be emphasized in a pre-event meal for an endurance athlete?

Before the event, endurance athletes should focus on maximizing muscle and liver glycogen stores, which will later be used to fuel muscles and maintain blood glucose. A pre-event meal should consist primarily of carbohydrate (about 200 grams), contain little fat or fiber, and include a moderate amount of protein

chain-breaking

Breaking the link between two or more behaviors that encourage overeating, such as snacking while watching television.

cognitive restructuring

Changing one's frame of mind regarding eating; for example, instead of using a difficult day as an excuse to overeat, substituting other pleasures for rewards, such as a relaxing walk with a friend.

periodization

Cycling the volume, intensity, and activities of workouts throughout the training season.

Estimated Energy Requirement can be calculated based on which five factors?

EER= Estimated Energy Requirement AGE= age in years PA= physical activity estimate WT= weight in kilograms ( pounds ÷ 2.2) HT = height in meters (inches ÷ 39.4)

What are the main components of energy balance?

Energy Input (calories from food intake) = Energy Output (metabolism; digestion, absorption and transport of nutrients; physical activity)

Why is fat a useful source of energy during exercise?

Fat is an advantageous fuel for muscles: we generally have plenty of it stored, and it is a concentrated source of energy. For a given weight of fuel, fat supplies more than twice as much energy as carbohydrate does.

What is the FITT principle?

Frequency, Intensity, Time, Type

What are the BMI, body fat percentage, and waist circumference values for men and women that are associated with increased risk of health problems related to being overweight?

Health risks from excess weight may begin when the BMI is 25 or more. Men with over 24% body fat and women with over 37% body fat are considered obese. The higher range of body fat percentage for women is needed physiologically to maintain reproductive functions, including estrogen production. A waist circumference more than 40 inches (102 centimeters) in men and more than 35 inches (89 centimeters) in women indicates upper-body obesity (Fig. 7-15). If BMI is also 25 or more, health risks are significantly increased.

What does it mean to "cut weight" before a competition? How may this affect physical performance?

Historically, athletes who competed in sports with weight classes (e.g., wrestlers, boxers, judoists, and oarsmen) would try to lose weight before a competition. Being certified to compete in a lower weight class could help an athlete gain a mechanical advantage over an opponent of smaller stature. Many of the methods used to cut weight are unhealthy and dangerous. For example, an athlete could lose up to 22 pounds (10 kilograms) of body weight as water in 1 day by sitting in a sauna, exercising in a plastic sweat suit, or taking diuretic drugs, which speed water loss via the kidneys. Losing as little as 2% of body weight by dehydration can adversely affect physical and mental performance, especially in hot weather. A pattern of repeated weight loss or gain of more than 5% of body weight by dehydration carries risk of kidney malfunction and heat-related illness. Death is also a possibility.

How are hormones involved in hunger control?

Hormones and the nervous system help you know when you are hungry. The hormone ghrelin in your blood, along with an empty stomach, signals the brain that you are hungry.

Which of the following is not characteristic of a fad diet?

It uses scientific evidence, presenting pros and cons

Kilocalorie or Calorie?

Kilocalorie (kcal) is a unit that describes the energy content of food. Specifically, a kilocalorie (kcal) is the heat energy needed to raise the temperature of 1000 grams (1 liter) of water 1° Celsius. Remember that although kcal refers to a 1000-calorie unit of measurement, it is commonly referred to as " calories". Calories is a familiar term for the energy content of a food

very-low-calorie diet (VLCD)

Known also as protein-sparing modified fast (PSMF), this diet allows a person 400 to 800 kcal per day, often in liquid form. Of this, 120 to 480 kcal is carbohydrate, and the rest is mostly high-quality protein.

fat adaptation

Manipulating the diet and physical training regimen so that muscles become more efficient at metabolizing fat as fuel during aerobic activity.

Why is goal-setting important for the success of an exercise program?

Measurable, attainable, and realistic goals provide focus and motivation for any endeavor.

direct calorimetry

Measures heat produced in respiration chamber - limited usefulness

What should dieters remember about physical activity as part of their weight loss plan?

More calories are used during physical activity than at rest. Expending only 100 to 300 extra kcal per day above and beyond normal daily activity, while controlling calorie intake, can lead to a steady weight loss. Furthermore, physical activity has so many other benefits, including a boost for overall self-esteem. Although some adults will need a higher level of physical activity than others, it is recommended that adults should perform a minimum of 150 minutes of moderate-intensity aerobic activity each week to achieve and maintain a healthy body weight. Some may need more than the equivalent of 300 minutes per week of moderate-intensity activity. Duration and regular performance, rather than intensity, are the keys to success with this approach to weight loss. One should search for activities that can be continued over time.

Which of the following is true about the vitamin and mineral intake of athletes?

Most athletes tend to consume ample vitamins and minerals if they meet their calorie needs

Differentiate between muscular strength, muscular endurance, and muscular power.

Muscular strength is the maximal force a muscle can exert against a load at one time (one repetition maximum or 1 RM). For example, a strength-trained athlete may be able to dead-lift 400 pounds one time. Muscular endurance refers to the ability of the muscle to perform repeated, submaximal contractions over time without becoming fatigued. An athlete training for muscular endurance may bench press 80 to 100 pounds for several sets of 8 to 12 repetitions. Both muscular strength and endurance are important aspects of muscular fitness that relate to health for athletes of all levels. Muscular power combines strength with speed for explosive movements such as jumping or throwing. Power is a crucial aspect of muscular fitness for many athletes. Studies also show that developing muscular power can help to improve function and balance among older adults.

Differentiate between physical activity and exercise.

Physical activity refers to any movement of skeletal muscles that requires energy. It includes exercise, sports, as well as all the simple, unplanned activities of daily living, such as raking the yard, walking up and down the stairs, and carrying bags of groceries into the house. Exercise specifically refers to those physical activities that are planned, repetitive, and intended to improve physical fitness.

Sleeve gastrectomy

Portion of stomach is removed, leaving a banana-shaped stomach pouch. Surgical reduction of stomach by about 75%

anaerobic

Process that does not require oxygen

aerobic

Process that requires oxygen

What role does nurture play in determining body weight?

Several social and behavioral factors promote fat storage and support the link between socioeconomic status and obesity. These factors include lower socioeconomic status, overweight friends and family, a cultural/ethnic group that prefers higher body weight, a lifestyle that discourages healthy meals and adequate exercise, easy availability of inexpensive high-calorie food, limited access to fresh fruits and vegetables, excessive television viewing, smoking cessation, lack of adequate sleep, emotional stress, and meals frequently eaten away from home.

What are the Dietary Guidelines related to a healthy eating pattern and managing weight?

The 2015-2020 Dietary Guidelines for Americans provide the following recommendations for following a healthy eating pattern and managing weight: 1. Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. 2. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease. 3. Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts. 4. Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns. 5. Shift physical activity choices. Most individuals would benefit from making shifts to increase the amount of physical activity they engage in each week. Individuals would also benefit from limiting screen time and decreasing the amount of time spent being sedentary.

How does the ATP yield of anaerobic breakdown of glucose compare to that of aerobic breakdown of glucose?

The advantage of anaerobic glucose breakdown is that it is the fastest way to resupply ATP, other than PCr breakdown. It therefore provides most of the energy needed for events that require a quick burst of energy, ranging from about 30 seconds to 2 minutes. Examples of activities that primarily rely on anaerobic glucose breakdown include sprinting 400 meters or swimming 100 meters. The two major disadvantages of the anaerobic process are that (1) the high rate of ATP production cannot be sustained for long periods and (2) the rapid accumulation of lactic acid increases the acidity of the muscle. Aerobic glucose breakdown supplies more ATP than does the anaerobic process, but it releases the energy more slowly. This slower rate of aerobic energy supply can be sustained for hours. One reason is that the products are carbon dioxide and water, not lactic acid. Aerobic glucose breakdown makes a major energy contribution to activities that last anywhere from 2 minutes to several hours. Examples of such activities include jogging or distance swimming

What methods can be used to measure energy use by the body?

The amount of energy a body uses can be measured by both direct and indirect calorimetry or can be estimated based on height, weight, degree of physical activity, and age.

What are the four main purposes for which the body uses energy?

The body uses energy for three general purposes: basal metabolism; physical activity; and digestion, absorption, and processing of ingested nutrients. A fourth minor form of energy output, known as adaptive thermogenesis, refers to energy expended during fidgeting or shivering in response to cold

adenosine triphosphate (ATP)

The main energy currency for cells. ATP energy is used to promote ion pumping, enzyme activity, and muscular contraction.

Basal Metabolism (BMR)

The minimal amount of calories the body uses to support itself in a fasting state when resting and awake in a warm, quiet environment

How is the energy content of food determined and expressed?

The number of calories in a food is determined with an instrument called a bomb calorimeter. The bomb calorimeter measures the amount of calories coming from carbohydrate, fat, protein, and alcohol. These energy figures have been adjusted for (1) our ability to digest the food and (2) substances in food, such as fibrous plant parts that burn in the bomb calorimeter but do not provide calories to the human body. The figures are then rounded to whole numbers. However, today it is also possible and more common to determine the calorie content of a food by quantifying its carbohydrate, protein, and fat (and possibly alcohol) content.

lower-body obesity

The type of obesity in which fat storage is primarily located in the buttocks and thigh area. Also known as gynoid or gynecoid obesity.

How is the body mass index determined?

To measure body fat content accurately using typical methods, both body weight and body volume of the person are used to calculate body density. Body weight is easy to measure on a conventional scale. Of the typical methods used to estimate body volume, underwater weighing is the most accurate. Air displacement is another method of determining body volume. Body volume is quantified by measuring the space a person takes up inside a measurement chamber, such as the BodPod

Of the following methods of estimating body composition, which is most accurate?

Underwater weighing

How is underweight defined and what are some of its primary causes?

Underweight is defined by a BMI less than 18.5 and can be caused by a variety of factors, such as cancer, infectious disease (e.g., tuberculosis), digestive tract disorders (e.g., chronic inflammatory bowel disease), and excessive dieting or physical activity.

Obesity leads to an increased risk of which diseases?

Upper-body obesity, characterized by a large abdomen, is more often called abdominal or central obesity and is related to insulin resistance and fatty liver leading to diabetes, high blood lipids, and heart disease Lower-body (gynecoid or gynoid) obesity—the typical female pattern. The small abdomen and much larger buttocks and thighs give a pearlike appearance. Fat deposited in the lower body is not mobilized as easily as the other type and often resists being shed. After menopause, blood estrogen falls, encouraging upper-body fat distribution and raising the risk of chronic disease dramatically for postmenopausal females.

phosphocreatine (PCr)

a high-energy compound that can be used to re-form ATP. it is used primarily during bursts of activity, such as lifting and jumping

body mass index (BMI)

a measure of body weight relative to height

indirect calorimetry

a method of estimating energy expenditure by measuring respiratory gases

hypothalamus

a neural structure lying below the thalamus; directs eating, drinking, body temperature; helps govern the endocrine system via the pituitary gland, and is linked to emotion

stress fracture

a small crack in the bone that often develops from chronic, excessive impact

amphetamine

a type of stimulant often used to stay awake or to reduce appetite

A group of medications that induce stimulation of the central nervous system are _______________.

amphetamines

creatine

an amino acid that helps the body build protein; can be taken as a dietary supplement to help a person build muscle mass

physical activity

any form of movement that causes your body to use energy

For most adults, the greatest portion of their energy expenditure is for

basal metabolism.

The major goal for weight reduction in the treatment of obesity is the loss of

body fat

underwater weighing

body fat is less dense than water, therefore the person with more fat will be more buoyant and weigh less underwater

lean body mass

body weight without body fat

moderate-intensity aerobic physical activity

defined as the equivalent of a brisk walk that noticeably increases the heart rate

Thermic effect of food represents the energy cost of

digesting, absorbing, and packaging nutrients.

A good sports drink contains

electrolyte minerals.

All of the following contribute to total energy expenditure except

energy content of food

energy balance

energy in = energy out

positive energy balance

energy intake is greater than energy expended, generally resulting in weight gain

Thermic Effect of Food (TEF)

energy used to digest foods and beverages as well as absorb and further process the macronutrients

How is body weight influenced by nature?

genes effect metabolic rate, fuel use, brain chemistry, body shape

Probably the most important contributing factor for obesity rates today in the United States is

inactivity.

A well-designed weight-loss diet should

increase physical activity, alter problem behaviors, reduce energy intake

A physically active lifestyle leads to

increased bone strength. decreased risk of colon cancer. reduced anxiety and depression

The intent of bariatric surgery is to

limit stomach volume

All of the following factors are associated with a higher basal metabolic rate except

low calorie intake

An energy-rich compound, phosphocreatine (PCr), is found in ______________ tissue

muscle

gastroplasty

operation on the stomach for repair or reconfiguration

vigorous-intensity aerobic

physical activity Aerobic activity that greatly increases a person's heart rate and breathing (7-8 on RPE scale). Examples include jogging, singles tennis, swimming continuous laps, or bicycling uphill.

muscle-strengthening activity

physical activity that increases skeletal muscle strength, power, endurance, and mass

adjustable gastric banding

procedure in which opening from esophagus to stomach is reduced by a hollow gastric band

exercise

purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness

Basal metabolism

represents about 60% to 75% of total calories used by the body during a day.

Which of these foods is the best choice for carbohydrate loading before endurance events?

rice

bariatrics

specialty that treats obesity

air displacement

technique to assess body composition by calculating the body volume from the air replaced by an individual sitting inside a small chamber

bioelectrical impedance

technique to assess body composition by running a weak electrical current through the body

physical fitness

the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands

resting metabolism (RMR)

the energy requirement to maintain the body's vital processes in the resting state

adaptive thermogenesis

the energy used by the body to adjust to changing physical and biologic environmental situations.

progression

the gradual increase in overload necessary to achieve higher levels of fitness

set point

the point at which an individual's "weight thermostat" is supposedly set. When the body falls below this weight, an increase in hunger and a lowered metabolic rate may act to restore the lost weight.

carbohydrate loading

the practice of greatly increasing carbohydrate intake and decreasing exercise on the days immediately before a competition

negative energy balance

the state in which energy intake is less than energy expended, resulting in weight loss

The best way to determine if an athlete is consuming adequate kilocalories is to

track changes in weight over time.