Nutrition chapter 6, 7, 14, 15, 8, 9
water takes up ____% of the body
50-70%
the body can only absorb about ___% of water consumed
60% of water
pH of pure water
7
body pH
7.35-7.45
average urine output loss amount is
8.5 cups
Anthony is training for a half-marathon. On long-run days, which of the following snacks would be the most appropriate to consume after one hour of running and why? Beef jerky A banana and pretzels Peanut Butter Granola Bar
A banana and pretzels because they provide carbohydrate, which helps prevent fatigue
underweight
A body mass index below 18.5. The cutoff is less precise than for obesity because this condition has been less studied.
ADP function
A breakdown product of ATP. ADP is synthesized into ATP using energy from foodstuffs and a phosphate group (abbreviated Pi).
peptide bond
A chemical bond formed between amino acids in a protein.
subthreshold eating disorder
A clinically recognized eating disorder that meets some, but not all of the criteria for diagnosis of anorexia nervosa, bulimia nervosa, or binge eating disorder.
saturated fats
A fat that is solid at room temperature and found in animal fats, lards, and dairy products.
polypeptides
A group of 10 to 2000 or more amino acids bonded together to form proteins.
leptin
A hormone made by adipose tissue in proportion to total fat stores in the body that influences long-term regulation of fat mass. Leptin also influences appetite and the release of insulin.
aldosterone
A hormone produced by the adrenal glands when blood volume is low. It acts on the kidneys to conserve sodium (and therefore water) to increase blood volume.
angiotensin
A hormone produced by the liver and activated by enzymes from the kidneys. It signals the adrenal glands to produce aldosterone and directs the kidneys to conserve sodium (and therefore water). Both of these actions have the effect of increasing blood volume.
antidiuretic hormone (ADH)
A hormone that is secreted by the pituitary gland when blood concentration of solutes is high. It causes the kidneys to decrease water excretion, which increases blood volume.
air displacement
A method for estimating body composition that makes use of the volume of space taken up by a body inside a small chamber (Bod Pod). This tool is also known as air displacement plethysmography.
direct calorimetry
A method of determining a body's energy use by measuring heat released from the body. An insulated metabolic chamber is typically used.
indirect calorimetry
A method to measure energy use by the body by measuring oxygen uptake and carbon dioxide output. Formulas are then used to convert this gas exchange value into energy use, estimating the proportion of energy nutrients that are being oxidized for energy in the fuel mix.
ion
A positively or negatively charged atom.
dual energy X-ray absorptiometry (DEXA)
A scientific tool used to measure bone mineral density and body composition.
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.
diuretic
A substance that increases the volume of urine.
the immediate source of energy for body functions
ATP
ACSM
American College of Sports Medicine
nonessential amino acids
Amino acids that can be synthesized by a healthy body in sufficient amounts; there are 11 nonessential amino acids. These are also called dispensable amino acids.
branched-chain amino acids
Amino acids with a branching carbon backbone; these are leucine, isoleucine, and valine. All are essential amino acids.
bomb calorimeter
An instrument used to determine the calorie content of a food.
physical activity
Any movement of skeletal muscles that requires energy.
intracellular fluid
Fluid contained within a cell; it represents about two-thirds of body fluid.
extracellular fluid
Fluid found outside the cells; it represents about one-third of body fluid.
conditionally essential amino acids
Nonessential amino acids that cannot be made in adequate amounts to support the body's increased requirements during conditions of rapid growth, disease, or metabolic stress, and therefore become essential (i.e., must be obtained from food).
identical twins
Two offspring that develop from a single ovum and sperm and, consequently, are born with the same genetic makeup.
metabolic water
Water formed as a by-product of carbohydrate, lipid, and protein metabolism.
soft water contains
Water that contains a high level of sodium.
hard water contains
Water that contains high levels of calcium and magnesium.
BMI
Weight (in kilograms) divided by height (in meters) squared; a value of 25 and above indicates overweight, and a value of 30 and above indicates obesity.
monosaturated fats
are the most common fats found in plant-based oils such as olive, canola and peanut oils, in monosaturated soft margarines, advocados, nuts and leaner meats. unlike saturated fats, a diet high in monounsaturated fats helps lower levels of bad cholesterol without lowering the levels of good cholesterol in the blood. healthiest source of fats. eg. hazelnuts, cashews and almonds, canola or olive oil margarine spreads olive, canola, and peanut oils.
almost all sodium consumed is absorbed in the
digestive tract
exercise-included thermogenesis (EAT)
energy burned during intentional exercise
age and how fat storage is affected
excess body fat is more common in adults and middle-age individuals due to loss of leans body mass and often a reduction in physical activity
Acidosis
excessive acidity of body fluids
when a person loses 10% of body weight in fluids
heat tolerance is decreased and weakness results
nine amino acids
histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
menopause and how fat storage is affected
hormonal changes result in increased abdominal fat deposition
synthesize dipeptides
peptide bonds
water molecules are what charge
polar charged
most useful form of carbohydrate fuel
simple sugar glucose
the metabolism of nutrients generates
some waste products, most which can be dissolved in water and exit the body via urine
gastric bypass
surgical treatment for obesity; portion of stomach is stapled off and bypassed so that it holds less food; also called stomach stapling
Estimated Energy Requirement (EER)
the average dietary energy intake that maintains energy balance and good health in a person of a given age, gender, weight, height, and level of physical activity
In 2018, partially hydrogenated oils were banned from the food supply because they are a source of ______, which negatively impact blood lipid levels.
trans fatty acids
polyunsaturated fats
triglycerides in which most of the fatty acids have two or more points of unsaturation
salt is what % sodium and what % chloride
40% sodium 60% chloride
the AI for chloride
40:60
ADP meaning
(Adenosine Diphosphate) The compound that remains when a phosphate group is removed from ATP, releasing energy
ATP
(adenosine triphosphate) main energy source that cells use for most of their work
low fat diets
-Contain approximately 5 to 10% energy intake as fat -Not harmful, but difficult to follow: Many get bored -Contain mainly grains, fruits, and vegetables
typical urine output is _______a day
1-2 liters per a day
water lost through feces ad day
1/2 cup of water
The Acceptable Macronutrient Distribution Range for total protein intake is
10-35% total kcal
For substantial health benefits, adults should do at least _____ minutes per week of moderate-intensity, or _____ minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. 150 to 300; 75 to 150 75 to 150; 150 to 300 30 to 75; 75 to 150 30; 60
150 to 300; 75 to 150
proteins form a large amount of lean body tissue about ___%
17 percent
removal of body waste products requires at least ______of urine production per day
2 cups of urine production per day
ACSM recommends performing flexibility exercises
2-3 days a week
adequate water intake for a women
2.7 liters or 11 cups a day
To maintain healthy muscles and bones, experts recommend consuming ______ grams of protein at a meal.
20-30 grams
The Acceptable Macronutrient Distribution Range for total fat intake is
20-35%
amount to be concerned about reducing sodium intake
2300mg per day
pH of seltzer water
3 and 4 and can erode tooth enamel
There are four primary categories of energy expenditure. Of the following, which one represents the majority of total energy use by the body?
Basal metabolism
the body uses energy for three general purposes
Basal metabolism Physical activity Digestion, absorption, and processing of ingested nutrients
secondary hypertension
Blood pressure of 130/80 mmHg or higher as a result of disease (e.g., kidney dysfunction or sleep apnea) or drug use.
primary hypertension
Blood pressure of 130/80 mmHg or higher with no identified cause; also called essential hypertension.
CSSD
Board Certified Specialist in Sports Dietetics
lean body mass
Body weight minus fat storage weight equals lean body mass. This includes organs such as the brain, muscles, and liver, as well as bone and blood and other body fluids.
chain-breaking
Breaking the link between two or more behaviors that encourage overeating, such as snacking while watching television.
action potential
Change in the electrical charge of the nerve cell membrane, resulting in an electrical signal that can be transmitted from one nerve cell to the next.
cognitive restructuring
Changing one's frame of mind regarding eating; for example, instead of using a difficult day as an excuse to overeat, a person would substitute other pleasures for rewards, such as a relaxing walk with a friend.
hyponatremia
Dangerously low blood sodium level.
depolarization
During nerve impulse transmission, the process in which the resting state of the nerve cell membrane (slightly negative inside the cell membrane) is temporarily disrupted.
repolarization
During nerve impulse transmission, the restoration of the resting state of the nerve cell membrane.
novelty diets
Emphasize a single food or food group and exclude others
contingency management
Forming a plan of action to respond to a situation in which overeating is likely, such as when snacks are within arm's reach at a party.
isotonic
Having equal concentration of solutes.
hypertonic
Having high concentration of solutes.
progression
Incremental increase in frequency, intensity, and time spent in each type of physical activity over several weeks or months.
pyruvate
Organic compound with a backbone of three carbon atoms. Two molecules form as end products of glycolysis
PAR-Q
Physical Activity Readiness Questionnaire
exercise
Physical activities that are planned, repetitive, and intended to improve physical fitness.
water intoxication
Potentially fatal condition that occurs with a high intake of water, which results in a severe dilution of the blood and other fluid compartments.
The thermic effect of food Represents the calories needed to digest, absorb, and process ingested food. Represents approximately 20% of total energy expenditure. Is included in the measurement of basal metabolism. Refers to energy expended to produce heat in response to a cold environment.
Represents the calories needed to digest, absorb, and process ingested food.
To improve his overall strength, Anthony has been lifting weights in addition to running. He is now focusing on the nutrient mix of his post-workout recovery snack. Which snack is ideal for recovery after weight training? Sandwich made with bread and lean turkey String cheese Blueberry bagel Beef jerky
Sandwich made with bread and lean turkey
skinfold measurements
Skinfold or caliper testing; a common method to determine body fat percentage. This utilizes prediction equations that are population specific to estimate fat.
meal replacements
Supplements promoted as fat burners have a limited impact on weight loss with most ingredients lacking quality evidence. However, the use of protein-rich meal replacements one to two times/day has been shown to improve weight-loss success, body composition, and maintenance of a healthy body weight.
aspireassist
Surgically placed tube that drains portion of stomach contents after a meal.
physical fitness
The ability to perform moderate to vigorous activity without undue fatigue.
essential amino acids
The amino acids that cannot be synthesized by humans in sufficient amounts or at all and therefore must be included in the diet; there are nine essential amino acids. These are also called indispensable amino acids.
resting metabolism
The amount of calories the body uses when the person has not eaten in 4 hours and is resting (e.g., 15 to 30 minutes) and awake in a warm, quiet environment. It is usually slightly higher (10%) than basal metabolism due to the less strict criteria for the test; often referred to as resting metabolic rate (RMR).
limiting amino acids
The essential amino acid in lowest concentration in a food or diet relative to body needs.
thermic effect of food (TEF)
The increase in metabolism that occurs during the digestion, absorption, and metabolism of energy-yielding nutrients. This represents 5% to 10% of calories consumed.
bariatrics
The medical specialty focusing on the treatment of obesity.
bioelectrical impedance (BIA)
The method to estimate total body fat that uses a low-energy electrical current. The more fat storage a person has, the more impedance (resistance) to electrical flow will be exhibited.
basal metabolism
The minimal amount of calories the body uses to support itself in a fasting state when resting and awake in a warm, quiet environment. It amounts to roughly 1 kcal per kg per hour for men and 0.9 kcal per kg per hour for women; these values are often referred to as basal metabolic rate (BMR).
osmosis
The passage of water through a membrane from a less concentrated compartment to a more concentrated compartment.
positive energy balance
The state in which energy intake is greater than energy expended, generally resulting in weight gain.
negative energy balance
The state in which energy intake is less than energy expended, resulting in weight loss.
upper-body (android) obesity
The type of obesity in which fat is stored primarily in the abdominal area; defined as a waist circumference more than 40 inches (102 centimeters) in men and more than 35 inches (88 centimeters) in women; closely associated with a high risk for cardiovascular disease, hypertension, and type 2 diabetes. Also known as visceral or central obesity.
lower-body (gynoid) 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.
set-point
Theory of weight status that refers to the close regulation of body weight. Although the details remain unclear, there is evidence that complex mechanisms exist that help regulate weight.
very-low-calorie diet (VLCD)
This diet allows a person fewer than 800 calories per day, often in liquid form. Of this, 120 to 480 calories are typically from carbohydrate, and the rest are mostly from high-quality protein.
underwater (hydrostatic) weighing
This is a method of estimating total body fat by weighing the individual on a standard scale, then weighing him or her again submerged in water. The difference between the two weights is used to estimate total body volume. Also known as hydrodensitometry.
fad diet
a diet that requires a major change in eating habits and promises quick weight loss
Phenylketonuria (PKU)
a disorder related to a defective recessive gene on chromosome 12 that prevents metabolism of phenylalanine
Athletes who consume adequate carbohydrates experience
adequate liver and muscle glycogen stores.
what the body does when overheated
body secretes fluids in the form of perspiration it evaporates through the skin pores this releases heat energy
muscles cells ______ directly use energy released from breaking down glucose or triglycerids
can not
As the intensity of exercise increases, the proportion of ______ used to fuel activity increases.
carbohydrates
reducing sodium reduces
cardiovascular disease high blood pressure
are important for acid-base balance in the body
chloride ions
Hypokalemia
deficient potassium in the blood symptoms: loss of appetite, muscle cramps
Potassium functions
fluid balance, transmission of nerve impulses, muscle contraction
we get most of our sodium from
food intake
phosphocreatine
found in muscle tissue; provides a rapid source of high-energy ATP for muscle contraction
thermogenesis
generation of heat
cryolipolysis
just enough cold to kill underlying fat cells, but not skin cells
when urine production is under 2 cups a day one is at higher risk for
kidney stones
Consuming 30 to 60 grams of carbohydrates per hour during endurance exercise
maintains glucose supply to the brain. improves physical performance. spares protein from being metabolized for energy.
dietary pattern weight loss
meets nutrient needs (with low calorie intake) includes common foods, no foods being promoted as magical or special uses MyPlate or comparable food guide as a pattern food choice
low sodium can lead to
muscle cramps, nausea, vomiting, dizziness, shock, coma
when a person loses 4% of body weight in fluids
muscles loss significant strength and endurance, central nervous system is negatively affected (memory and reaction time compromized)
when kidneys function poorly
potassium increases in the blood
lactate
produce milk
RPE scale
rate of perceived exertion
adult consumption of sodium should be (per day)
roughly 1500mg a day
Dietary consumption of which of the following has the greatest impact on blood lipids?
saturated fat
carbonated water is more acidic because
the carbon dioxide turns into carbonic acid
non-exercise activity thermogenesis
the energy expended for all activities not related to sleeping, eating, or exercise, including fidgeting, performing work-related activities, and playing
what intestine in the gi system absorbs the water
the small intestine
liposuction
the surgical removal of fat beneath the skin with the aid of suction
body temperature is tightly regulated by
the thalamus
water is referred to as
the universal solvent as so many solutes can be dissolved into it
when a person loses 1-2% of body weight in fluids
they will become thirsty
acids in the body need to be equal otherwise the pH of the body will become
too acidic
acidosis occurs in
uncontrolled diabetes, starvation, diarrhea, emphysema
physical activity aids in
weight control, raising resting energy expenditure, increasing overall energy expenditure,
Basal metabolism is the energy expended
when resting, but awake, and in a fasting state.
