Chapter 8 Energy Balance and Body Composition, Chapter 9 Weight Management: Overweight, Obesity, and Underweight, Chapter 14 Fitness: Physical Activity, Nutrients, and Body Adaptations, Chapter 18 Diet and Health

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In Diet & Wellness Plus you will create the below profile and add the foods below. You will then pull Reports and answer the questions. Topic: Diabetes Menu: One Day Menu for Diabetes Management DWP Reports Used: Intake vs. Goals Source Analysis: Carbohydrate Exchanges Spreadsheet Profile for Sue Zhu: Birth Date: Insert a birthday so that Sue is 36 months old when you deploy the assignment. Gender: Female Height: 3 ft, 4 inches Weight: 34 lbs Not Pregnant, Non-Smoker, Non Strict Vegetarian/Vegan Activity Level: Active Track Diet: Sample Menu for Child with Type 1 Diabetes Breakfast Pancakes (1 item) Peanut Butter, Smooth (2 teaspoons) Juice, Orange (4 fluid ounces) Morning Snack Grapes, Red or Green (0.5 cups - Seedless) Cheese, Mozzarella, Part Skim Milk (0.5 ounce) Lunch Bread, 100% Whole Wheat (1 slices - 3 ¾ in. x 5 in. x ½ in.) Ham, Sliced, Prepackaged or Deli (1 slice - 4 ¼ in. squares) Avocado, California (0.22 items fruit without skin) Milk, Low Fat, 1% (4 fluid ounces) Afternoon Snack Cereal, Granola, Prepared (0.25 cups) Dinner Soup, Chicken Noodle (0.75 cups) Cornbread (0.5 pieces) Broccoli, Chopped, Boiled, Drained (0.5 cups) Milk, Low Fat, 1% (4 fluid ounces) 3. Sue has Type 1 diabetes, meaning she does not produce any insulin. Her parents give her 1 unit of insulin for every 15 grams of carbohydrate they feed her. Just before her afternoon snack of Cereal, Granola, Prepared (0.25 cups), how many units of insulin should they prepare to inject? a. 1 unit b. 0.5 units c. 15 units d. 2 units

1 unit

Identify which step in the diagram each of the given statements is discussing. The first step has already been identified for you. Descriptions 1.) __ As part of the body's effort to heal the initial blood vessel damage, LDL accumulates in the vessel wall. The cholesterol in the LDL becomes oxidized. 2.) __ Once the monocytes enter the vessel wall, they enlarge and become macrophages. The macrophages engulf oxidized LDL until they become fat-packed cells called foam cells. When foam cells collect in the vessel wall, they begin to form a fatty streak. 3.) __ As the fatty streak grows, smooth muscle cells migrate from deeper inside the vessel wall to the interior surface of the vessel wall. These smooth muscle cells enlarge and contribute to the expanding plaque. 4.) _1_ An injury to the interior blood vessel wall triggers an inflammatory response. 5.) __ The bulging, mature plaque made of inflamed tissue and fatty deposits can grow so large that it obstructs the flow of blood. Sometimes the plaque is hardened by calcium deposits, which further limits the flexibility and blood flow of the blood vessel. 6.) __ Oxidized LDL in the vessel wall attracts white blood cells called monocytes, which enter the cell wall and increase the inflammatory response.

1.) _2_ 2.) _4_ 3.) _5_ 4.) _1_ 5.) _6_ 6.) _3_

A weight gain of more than _____ pounds after the age of 18 doubles the risk of developing diabetes, even in adults of average weight. a. 40 b. 50 c. 30 d. 10 e. 20

Ellen is a 55-year-old woman with multiple medical problems, including chronic back pain. She is 66 inches tall and weighs 286 pounds. She takes medications for high blood pressure and hypercholesterolemia, both of which are currently under control. She also takes pain medications every day and has difficulty walking, although she occasionally attends a water exercise class at the local sports center. She states that she has been overweight most of her life and confesses that foods, especially sweet foods, are a comfort to her when she experiences physical or emotional pain. Her diet history reveals an intake of two or three cans of ginger ale or root beer each day. Her usual meals with her husband include meat or chicken (she does not like fish) and vegetables, such as corn or potatoes. She snacks on several types of frozen desserts between meals. She enjoys milk on occasion but admits that it is not a part of her regular diet. A recent visit to her doctor reveals a weight gain of 15 pounds over the past six months and an increase in her fasting blood glucose level into the "pre-diabetes" range. She has no family history of diabetes. Her doctor has recommended she lose weight and make lifestyle changes to prevent her from developing diabetes. 6. If Ellen were to reduce her weight to a healthy level and maintain a BMI of between 18.5 and 24.9, how much of a blood pressure reduction would she likely achieve for each 10 kg she lost? a. 2 mm Hg b. 6 mm Hg c. 8 mm Hg d. 4 mm Hg e. 10 mm Hg

10 mm Hg

Energy from the phosphagen system diminishes after _____. a. 5 minutes b. 1 minute c. 10 seconds d. 30 seconds e. 5 seconds

10 seconds

10.4 percent

Fad diets often produce weight loss, at least initially, because they are designed to limit total kcalories to ________ kcalories or less per day.

1200

A person is overweight (350 pounds) and desires to lose 35 pounds over a 6-month period. The total kcalorie intake restriction required to reach the weight-loss goal is _______________. If the weight loss time period is 27 weeks, the weekly kcalorie restrictions to achieve the goal are _____________ and the daily kcalorie restrictions to achieve this goal are ___________.

122,500 kcalories 4,537 kcalories 648 kcalories To determine total kcalories in 35 pounds, multiply 35 pounds by 3,500 kcalories per pound to get 122,500 kcalories. To calculate the weekly kcalorie restriction to achieve the goal in 27 weeks, divide 112,500 kcalories by 27 weeks to get a 4,537-kcalorie deficit in 1 week. To calculate the daily kcalorie restriction to achieve the goal in 27 weeks, divide the weekly 4,537 kcalories by 7 days per week to get 648 kcalories per day. This means the person must eat 648 fewer kcalories everyday than is required to maintain his current weight of 350 pounds.

As little as ___ minutes per day of activity can add years to a person's life expectancy.

1650 kcalories

18 pounds

188

Calculate the estimated energy requirement (EER) for a female who weighs 140 pounds, is 65 inches tall, and is 30 years old. She is also sedentary. The EER for this woman is: a. 1940 kcalories b. 2150 kcalories c. 2000 kcalories d. 1605 kcalories e. 1852 kcalories

1940 kcalories

1953

Kaitlyn F. is a 21-year-old woman who weighs 121 pounds. She has taken up running in an effort to lose weight and improve her endurance. She runs 3 to 4 days a week for approximately 45 minutes to an hour. At the store, she finds a sports "energy gel" labeled as a "natural performance enhancer." Each 1.1-ounce package provides 100 kcalories, 40 milligrams sodium, 30 milligrams potassium, and 25 grams total carbohydrates. The directions read: "For best results, consume one package 15 minutes before activity, one to two packages per hour during activity and one package immediately after activity to aid in recovery. Always follow consumption with water." Kaitlyn is trying to determine whether she needs this product for her training regimen. 6. Kaitlyn is well aware of the risks of dehydration and decides to monitor her fluid status by weighing herself before and after her workout. How much water should she drink for each pound of weight loss? a. 3 cups b. 2 cups c. 1 cup d. ½ cup e. 1 ½ cups

2 cups

Sally is a 43-year-old mother of two who has gained 50 pounds over the past 5 years. She is 64 inches tall and weighs 180 pounds with a BMI of 30.8. Her waist circumference is 37 inches. She acknowledges that she is not as physically active as she would like to be. She also notes how recent stresses in her life have affected her sleep and seem to have triggered her appetite for sweets and comfort foods. Sally's father recently died from complications of type 2 diabetes, and her mother and sisters are overweight. Sally says she is very motivated to "not get diabetes" and is disturbed that her recent physical exam revealed mildly elevated blood pressure, glucose, and cholesterol levels. 7. Applying the same principles as described in question 6 what dinner option would be best for Sally? a. 6 oz Chicken Wings, barbeque flavor, ½ cup corn, 1 cup melon cubes b. 1 Cheese Quesadilla, 1 cup mixed vegetable salad made with low calorie dressing, 1 cup strawberries c. 1½ cups Spaghetti with meat sauce, 2 cups tossed green salad without croutons, 1 Tbsp lowfat Italian dressing, ½ cup kiwi slices d. 2 cups Chicken Tortilla Soup, made with ½ cup chopped chicken, ¼ cup corn, pepper, and onions and topped with 4 baked tortilla chips, crumbled; 1 cup spinach salad with lowfat vinaigrette; 6 oz lowfat Greek yogurt e. 1½ cups Chicken Alfredo with 1 slice garlic bread, 2 cups Caesar salad, ½ cup berry parfait

2 cups Chicken Tortilla Soup, made with ½ cup chopped chicken, ¼ cup corn, pepper, and onions and topped with 4 baked tortilla chips, crumbled; 1 cup spinach salad with lowfat vinaigrette; 6 oz lowfat Greek yogurt

After physical activity, a person should drink _____ of fluids for each pound of body weight lost. a. 2 or more cups b. 1 cup c. 4 ounces d. 2 ounces e. 1 ounce

2 or more cups

The American College of Sports Medicine recommendations for strength training include exercising _____. a. 5 to 7 days per week b. at least an hour per day c. 2 to 3 nonconsecutive days per week d. enough to feel tightness e. enough to feel discomfort

2 to 3 nonconsecutive days per week

A classic rule states that each pound of body fat contains 3500 kcalories. Thus, a person who consistently eats 2300 kcalories per day and expends 2000 kcalories per day for 30 days would be expected to gain: a. 1.5 lbs b. 2 lbs c. 2.6 lbs d. 3 lbs e. 4 lbs

2.6 lbs

Rick is a healthy 19-year-old college student who is 70 inches tall and weighs 205 pounds. He has decided to "get a six-pack" over the summer with a diet and exercise program. As part of his new plan, he has stopped drinking soda and is eating more salads in addition to his usual diet. Besides of these changes, he is unclear on how to proceed to reach his fitness goal. Rick's mother wants to make sure his approach will not interfere with his normal growth and development, and has asked him to seek reliable information to help him make a reasonable plan. 8. If Rick wishes to reduce his BMI to 27, he needs to eat fewer kcalories than he expends. For an adolescent who carries excess fat, the recommended maximal weight loss is one pound per week. Since there are 3500 kcalories in a pound of body fat, a deficit of 3500 kcalories for the week or 500 kcalories per day would be required. Calculate the maximum number of kcalories Rick can consume per day to achieve a weight loss of one pound per week. Assume that his weight is 205 pounds and that his physical activity factor is "low active." a. 2710 kcalories b. 3533 kcalories c. 3192 kcalories d. 3033 kcalories e. 2692 kcalories

2692 kcalories

27-32 percent

29.4

Calculate the BMI of a person who is 69 inches tall and weighs 200 pounds. The calculated BMI is: a. 27.1 b. 29.5 c. 24.9 d. 31.6 e. 34.2

29.5

295

An individual is considered obese if his or her body mass index is equal to or greater than ____. a. 20 b. 40 c. 30 d. 25 e. 35

Differentiate among cancer initiators, promoters, and antipromoters and describe how nutrients or foods might play a role in each category.

Some dietary factors, such as alcohol and heavily smoked foods, may initiate cancer development; others, such as animal fats, may promote cancer once it has gotten started; and still others, such as fiber, antioxidant nutrients, and phytochemicals, may act as antipromoters that protect against the development of cancer. By eating many fruits, vegetables, legumes, and whole grains and reducing saturated fat intake, people obtain the best possible nutrition at the lowest possible risk. Minimizing weight gain through regular physical activity and a healthy diet is also beneficial.

SMART Goals

Specific—define goal clearly Measurable—track progress and measure outcomes Attainable—set a goal that is challenging, but still realistically achievable Relevant—confirm that goal is meaningful and fits lifestyle Time based—create a time frame with specific dates for beginning actions and accomplishing goals

Which man is doing a workout that primarily involves aerobic exercise? a. Stan b. Jake

Stan

In general, why does a tall person have a higher basal metabolic rate than a shorter person of the same weight? a. Taller people eat more protein, which takes more energy to digest. b. Shorter people have more skin surface area and lose heat more rapidly than a taller person. c. Tall people are more active than shorter people. d. Shorter people eat less than tall people. e. Taller people have more skin surface area and lose heat more rapidly than a shorter person.

Taller people have more skin surface area and lose heat more rapidly than a shorter person.

Distinguish between body weight and body composition, including methods to assess each.

The BMI is based on weight relative to height and serves as a reliable indicator of chronic disease risks, but it says little about body composition. The ideal amount of body fat varies from person to person, but researchers have found that body fat in excess of 22 percent for young men and 27 percent for young women (the levels rise slightly with age) poses health risks. Central obesity is measured by waist circumference and indicates excess abdominal fat distributed around the trunk of the body. Central obesity contributes to chronic diseases and related deaths.

In Diet & Wellness Plus you will create the below profile and add the foods below. You will then pull Reports and answer the questions. Topic: Diabetes Menu: One Day Menu for Diabetes Management DWP Reports Used: Intake vs. Goals Source Analysis: Carbohydrate Exchanges Spreadsheet Profile for Sue Zhu: Birth Date: Insert a birthday so that Sue is 36 months old when you deploy the assignment. Gender: Female Height: 3 ft, 4 inches Weight: 34 lbs Not Pregnant, Non-Smoker, Non Strict Vegetarian/Vegan Activity Level: Active Track Diet: Sample Menu for Child with Type 1 Diabetes Breakfast Pancakes (1 item) Peanut Butter, Smooth (2 teaspoons) Juice, Orange (4 fluid ounces) Morning Snack Grapes, Red or Green (0.5 cups - Seedless) Cheese, Mozzarella, Part Skim Milk (0.5 ounce) Lunch Bread, 100% Whole Wheat (1 slices - 3 ¾ in. x 5 in. x ½ in.) Ham, Sliced, Prepackaged or Deli (1 slice - 4 ¼ in. squares) Avocado, California (0.22 items fruit without skin) Milk, Low Fat, 1% (4 fluid ounces) Afternoon Snack Cereal, Granola, Prepared (0.25 cups) Dinner Soup, Chicken Noodle (0.75 cups) Cornbread (0.5 pieces) Broccoli, Chopped, Boiled, Drained (0.5 cups) Milk, Low Fat, 1% (4 fluid ounces) 1. Sue is a 4-year-old girl who was diagnosed with Type 1 diabetes when she was 1. Her parents have learned that spacing out Sue's carbohydrates throughout the day helps to keep her blood sugar levels stable. Each meal (breakfast, lunch, and dinner) provides roughly how many grams carbohydrate per meal? a. 30 grams carbohydrate per meal b. 15 grams carbohydrate per meal c. 50 grams carbohydrate per meal d. 20 grams carbohydrate per meal

30 grams carbohydrate per meal

To ensure optimal carbohydrate intake, sports nutrition experts recommend _____ grams of carbohydrate per hour during prolonged events. a. 60 to 100 b. 30 to 60 c. 10 to 20 d. 100 to 150 e. 20 to 30

30 to 60

In Diet & Wellness Plus you will create the below profile and add the foods below. You will then pull Reports and answer the questions. Topic: Diabetes Menu: One Day Menu for Diabetes Management DWP Reports Used: Intake vs. Goals Source Analysis: Carbohydrate Exchanges Spreadsheet Profile for Sue Zhu: Birth Date: Insert a birthday so that Sue is 36 months old when you deploy the assignment. Gender: Female Height: 3 ft, 4 inches Weight: 34 lbs Not Pregnant, Non-Smoker, Non Strict Vegetarian/Vegan Activity Level: Active Track Diet: Sample Menu for Child with Type 1 Diabetes Breakfast Pancakes (1 item) Peanut Butter, Smooth (2 teaspoons) Juice, Orange (4 fluid ounces) Morning Snack Grapes, Red or Green (0.5 cups - Seedless) Cheese, Mozzarella, Part Skim Milk (0.5 ounce) Lunch Bread, 100% Whole Wheat (1 slices - 3 ¾ in. x 5 in. x ½ in.) Ham, Sliced, Prepackaged or Deli (1 slice - 4 ¼ in. squares) Avocado, California (0.22 items fruit without skin) Milk, Low Fat, 1% (4 fluid ounces) Afternoon Snack Cereal, Granola, Prepared (0.25 cups) Dinner Soup, Chicken Noodle (0.75 cups) Cornbread (0.5 pieces) Broccoli, Chopped, Boiled, Drained (0.5 cups) Milk, Low Fat, 1% (4 fluid ounces) 5. Children 4-18 years old, regardless of whether they have diabetes or not, should have 25-35% of their calories coming from fat. What percent of calories in this one-day menu come from total fat? a. 31% calories from fat b. 29% calories from fat c. 35% calories from fat d. 27% calories from fat

35% calories from fat

357

In Diet & Wellness Plus you will create the below profile and add the foods below. You will then pull Reports and answer the questions. Topic: Diabetes Menu: One Day Menu for Diabetes Management DWP Reports Used: Intake vs. Goals Source Analysis: Carbohydrate Exchanges Spreadsheet Profile for Sue Zhu: Birth Date: Insert a birthday so that Sue is 36 months old when you deploy the assignment. Gender: Female Height: 3 ft, 4 inches Weight: 34 lbs Not Pregnant, Non-Smoker, Non Strict Vegetarian/Vegan Activity Level: Active Track Diet: Sample Menu for Child with Type 1 Diabetes Breakfast Pancakes (1 item) Peanut Butter, Smooth (2 teaspoons) Juice, Orange (4 fluid ounces) Morning Snack Grapes, Red or Green (0.5 cups - Seedless) Cheese, Mozzarella, Part Skim Milk (0.5 ounce) Lunch Bread, 100% Whole Wheat (1 slices - 3 ¾ in. x 5 in. x ½ in.) Ham, Sliced, Prepackaged or Deli (1 slice - 4 ¼ in. squares) Avocado, California (0.22 items fruit without skin) Milk, Low Fat, 1% (4 fluid ounces) Afternoon Snack Cereal, Granola, Prepared (0.25 cups) Dinner Soup, Chicken Noodle (0.75 cups) Cornbread (0.5 pieces) Broccoli, Chopped, Boiled, Drained (0.5 cups) Milk, Low Fat, 1% (4 fluid ounces) 2. The carbohydrate recommendation for people who have diabetes is the same as it is for people without diabetes: 45-65% of total calories should come from carbohydrate. What percent of calories in this menu come from carbohydrate? a. 57% of calories from carbohydrate b. 12% of calories from carbohydrate c. 62% of calories from carbohydrate d. 49% of calories from carbohydrate

49% of calories from carbohydrate

warm-up

5 to 10 minutes of light activity, such as easy jogging or cycling, prior to a workout to prepare the body for more vigorous activity.

cool-down

5 to 10 minutes of light activity, such as walking or stretching, following a vigorous workout to gradually return the body's core to near-normal temperature.

The American College of Sports Medicine recommendations for cardiorespiratory fitness include exercising _____. a. at least an hour per day b. 2 to 3 nonconsecutive days per week c. 5 to 7 days per week d. enough to feel discomfort e. enough to feel tightness

5 to 7 days per week

Depending on initial body weight, a reasonable rate of weight loss for adults is ____ of body weight over 6 months. a. 3-4 percent b. 5-10 percent c. 1-2 percent d. 15-20 percent e. 11-14 percent

5-10 percent

Jules is a 138-pound runner who regularly competes in marathons. When he is in training, he requires 3300 kcalories per day. What is his protein RDA in grams per day prior to training? a. 5 g/day b. 50 g/day c. 10 g/day d. 60 g/day e. 25 g/day

50 g/day

In order to gain weight, a person must take in at least an extra ___ calories a day and use _______ training to ensure healthy weight gain.

500 strength

A reasonable weight-loss strategy for overweight and obese adults is to increase activity and reduce food intake enough to create a deficit of ____ kcalories per day. a. 200-300 b. 500 to 750 c. 750-1000 d. 100-200 e. 300-500

500 to 750

A desirable level of HDL is considered ____. a. 60 or greater b. 40 or greater c. < 100 d. 40-59 e. < 150

60 or greater

Water constitutes about what percent of a healthy adult's body weight? a. 30 percent b. 50 percent c. 60 percent d. 70 percent e. 40 percent

60 percent

Over the long term, the composition of weight gained or lost is _____ fat and _____ lean, whereas during fasting/starvation, losses of fat and lean are about equal.

75% 25%

In aerobic cellular respiration, the cell needs oxygen in order to generate ATP. Aerobic exercise is exercise that primarily uses aerobic cellular respiration and thus requires a lot of oxygen. Anaerobic exercise uses primarily anaerobic cellular respiration in order to generate ATP, which does not require a lot of oxygen. The graph shows that, over the course of their workouts, Rosa uses a lot more oxygen than Deborah does. Thus, Rosa is doing an aerobic exercise, such as running, and Deborah is doing an anaerobic exercise, such as weightlifting.

The American College of Sports Medicine has issued three guidelines to develop and maintain fitness. The three guidelines include: Cardiorespiratory activity that uses large muscle groups and can be maintained continuously. These moderate intensity activities include running, cycling, swimming, and so on and should be performed 5 to 7 days per week for at least 30 minutes per day. Flexibility: This category involves stretching activities that use the major muscle groups. This activity should be performed 2 to 7 days/week at an intensity enough to feel tightness or slight discomfort. Yoga is an example of a stretching activity. Strength: This category involves resistance activities such as push-ups, weightlifting, and pilates. These activities should occur on 2 to 3 nonconsecutive days per week at an intensity such that muscle strength is enhanced and body composition is improved.

Type of Activity Aerobic activity that uses largemuscle groups and can be maintained continuously Resistance activity that is performed at a controlled speed and through a full range of motion Stretching activity that uses the major muscle groups Frequency 5 to 7 days per week 2 to 3 nonconsecutive days per week 2 to 7 days per week Intensity Moderate (equivalent to walking at a pace of 3 to 4 miles per hour) Enough to enhance muscle strength and improve body composition Enough to feel tightness or slight discomfort Duration At least 30 minutes per day 2 to 4 sets of 8 to 12 repetitions involving each major muscle group 2 to 4 repetitions of 15 to 30 seconds per muscle group Examples Running, cycling, dancing, swimming, inline skating, rowing, power walking, cross-country skiing, kickboxing, water aerobics, jumping rope; sports activities such as basketball, soccer, racquetball, tennis, volleyball Pull-ups, push-ups, sit-ups, weightlifting, pilates Yoga

All of the following are dietary-related risk factors associated with chronic diseases in this chapter except: a. A diet high in added sugars b. A diet high in pickled foods c. A diet high in trans fats d. A diet low in vitamins and minerals e. A diet high in artificial sweeteners

A diet high in artificial sweeteners

Outline reasonable strategies for achieving and maintaining a healthy body weight.

A surefire remedy for obesity has yet to be found, although many people find a combination of approaches to be most effective. Diet and exercise shift energy balance so that more energy is expended than is taken in. Behavior modification and cognitive restructuring retrain habits to support a healthy eating and activity plan. Such a plan requires time, individualization, and sometimes the assistance of a registered dietitian nutritionist or support group.

Mary is a 25-year-old African American woman who has a family history of high blood pressure. She has not been diagnosed with hypertension, but her BMI is 31 and her diet is high in processed foods. Her doctor tells her she has several risk factors for developing hypertension. Which of the following is not currently a risk factor for Mary? a. Age b. Genetics c. Ethnicity d. Obesity e. Sodium intake

Age

bundle of skeletal muscle fibers

Animation shows the structure of vertebrate skeletal muscles. It starts at a large scale, showing the muscles of a human upper arm, and then gradually zooms in to smaller and smaller levels.

muscle fiber (one long muscle cell)

Animation shows the structure of vertebrate skeletal muscles. It starts at a large scale, showing the muscles of a human upper arm, and then gradually zooms in to smaller and smaller levels.

myofibril

Animation shows the structure of vertebrate skeletal muscles. It starts at a large scale, showing the muscles of a human upper arm, and then gradually zooms in to smaller and smaller levels.

skeletal muscle

Animation shows the structure of vertebrate skeletal muscles. It starts at a large scale, showing the muscles of a human upper arm, and then gradually zooms in to smaller and smaller levels.

To prepare for the cross-country meet, a skier decides to significantly increase the amount of carbohydrates in his diet (a technique also known as carbohydrate loading). Why might this be beneficial to the cross-country skier? Check all that apply. a. As long as oxygen is present, the glucose stored in the ingested carbohydrates can provide a steady stream of ATP, thus meeting the demands of prolonged periods of exercise. b. Carbohydrates are used to build actin filaments in the myofibrils, which increases muscle bulk and performance. c. Eating more carbohydrates leads to more glycogen stores in muscles, which then equates to larger energy stores for short, explosive bouts of energy use. d. The liver can store copious amounts of ingested carbohydrates as glycogen, which can then be slowly broken down to release the glucose needed to fuel aerobic respiration.

As long as oxygen is present, the glucose stored in the ingested carbohydrates can provide a steady stream of ATP, thus meeting the demands of prolonged periods of exercise. The liver can store copious amounts of ingested carbohydrates as glycogen, which can then be slowly broken down to release the glucose needed to fuel aerobic respiration.

Read the descriptions below and choose which assessment method is being described for each. Description 1. Uses an individual's weight in the calculation 2.Disease risk for men begins to increase above a measure of 40 inches 3.Used to assess risk for cardiovascular disease

Assessment Method 1. BMI 2. Waist circumference 3. Both

Read the descriptions below and choose which assessment method is being described for each. Description 1.A useful measure of overweight and obesity 2.Considers fat distribution 3.As numbers increase, disease risk tends to increase

Assessment Method 1. BMI 2. Waist circumference 3. Both

Read the descriptions below and choose which assessment method is being described for each. Description 1.Healthy values are considered to be between 18.5 and 24.9 2.Disease risk for women begins to increase above a measure of 35 inches 3.Used to estimate if you are at a healthy body weight

Assessment Method 1. BMI 2. Waist circumference 3. Both

Vitamin B12 and folate key role(s) in immune function

Assist in cell replication and specialization that support immune cell and antibody production

Describe how atherosclerosis develops and strategies to lower blood cholesterol levels.

Atherosclerosis is characterized by plaque build-up in artery walls. Plaques rupturing or blood clotting can cause heart attacks and strokes. Dietary recommendations to lower the risks of cardiovascular disease are summarized in Table 18-5. Quitting smoking and engaging in regular physical activity also improve heart health.

Which of the following statements is true regarding the use of a vitamin and mineral supplements for athletes? a. All studies indicate that high doses of vitamin E seem to protect against exercise-induced oxidative stress. b. They have been shown to improve performance if taken right before an event. c. Except for iron, vitamin and mineral supplements are needed by athletes exposed to hot and humid weather conditions. d. Athletes who do not meet their increased energy needs to fuel their activities may need to take a vitamin and mineral supplement. e. Athletes have higher vitamin and mineral requirements that cannot be met through food alone.

Athletes who do not meet their increased energy needs to fuel their activities may need to take a vitamin and mineral supplement.

Sleep effect on BMR

BMR is lowest when sleeping.

Sally is a 43-year-old mother of two who has gained 50 pounds over the past 5 years. She is 64 inches tall and weighs 180 pounds with a BMI of 30.8. Her waist circumference is 37 inches. She acknowledges that she is not as physically active as she would like to be. She also notes how recent stresses in her life have affected her sleep and seem to have triggered her appetite for sweets and comfort foods. Sally's father recently died from complications of type 2 diabetes, and her mother and sisters are overweight. Sally says she is very motivated to "not get diabetes" and is disturbed that her recent physical exam revealed mildly elevated blood pressure, glucose, and cholesterol levels. 3. Sally's friend, Monique, was morbidly obese and had surgery to help her lose weight. What should Sally know about weight loss surgery? a. Advantages of gastric banding include being more durable, reliable, and effective. b. Advantages of gastric bypass include being more ﬂexible, less invasive, and safer. c. Gastric banding suppresses hunger by changing production of gastrointestinal hormones. d. Bariatric surgery is only an option for those whose BMI ≥40 or BMI ≥ 35 with obesity-related health problems. e. About 25% of the excess weight will remain lost after 15 years.

Bariatric surgery is only an option for those whose BMI ≥40 or BMI ≥ 35 with obesity-related health problems.

HMB stands for

Beta-hydroxymethylbutyrate

Summarize strategies for gaining weight.

Both the incidence of underweight and the health problems associated with it are less prevalent than overweight and its associated problems. To gain weight, a person must train physically and increase energy intake by selecting energy-dense foods, eating regular meals, taking larger portions, and consuming extra snacks and beverages.

In Diet & Wellness Plus you will create the below profile and add the foods below. You will then pull Reports and answer the questions. Topic: Diabetes Menu: One Day Menu for Diabetes Management DWP Reports Used: Intake vs. Goals Source Analysis: Carbohydrate Exchanges Spreadsheet Profile for Sue Zhu: Birth Date: Insert a birthday so that Sue is 36 months old when you deploy the assignment. Gender: Female Height: 3 ft, 4 inches Weight: 34 lbs Not Pregnant, Non-Smoker, Non Strict Vegetarian/Vegan Activity Level: Active Track Diet: Sample Menu for Child with Type 1 Diabetes Breakfast Pancakes (1 item) Peanut Butter, Smooth (2 teaspoons) Juice, Orange (4 fluid ounces) Morning Snack Grapes, Red or Green (0.5 cups - Seedless) Cheese, Mozzarella, Part Skim Milk (0.5 ounce) Lunch Bread, 100% Whole Wheat (1 slices - 3 ¾ in. x 5 in. x ½ in.) Ham, Sliced, Prepackaged or Deli (1 slice - 4 ¼ in. squares) Avocado, California (0.22 items fruit without skin) Milk, Low Fat, 1% (4 fluid ounces) Afternoon Snack Cereal, Granola, Prepared (0.25 cups) Dinner Soup, Chicken Noodle (0.75 cups) Cornbread (0.5 pieces) Broccoli, Chopped, Boiled, Drained (0.5 cups) Milk, Low Fat, 1% (4 fluid ounces) 10. The exchange system is one approach to meal planning for people with diabetes. The exchange system works by grouping foods into lists or exchange groups with other foods of similar carbohydrate and calorie content. Which exchange group did Sue eat the greatest number of total exchanges from in this one day menu? a. Fat b. Lean Meat c. Bread or Starch d. Fruit

Bread or Starch

CRP

C-reactive protein

_______ is a protein released during the acute phase of infection or inflammation that enhances immunity by promoting phagocytosis and activating platelets. a. LDL b. C-reactive protein c. HDL d. Soy protein e. Lipoprotein-associated phospholipase A(2)

C-reactive protein

Caffeine effect on BMR

Caffeine increases energy expenditure.

Summarize dietary recommendations to prevent chronic diseases.

Clearly, optimal nutrition plays a key role in keeping people healthy and reducing the risk of chronic diseases. To have the greatest impact possible, dietary recommendations are aimed at the entire population, not just at the individuals who might benefit most. Recommendations focus on weight control and urge people to limit saturated and trans fat; increase fiber-rich fruits, vegetables, legumes, and whole grains; and balance food intake with physical activity.

Fast-food restaurants have significantly contributed to the development of obesity for all of the following reasons except: a. A "supersize" portion of fries delivers more than 600 kcalories. b. Close proximity of fast-food establishments does not increase the risk of obesity. c. Energy-dense foods in combination with large portion sizes are offered. d. People buy large portions and combinations, perceiving them to be a great value. e. Portion sizes are currently two to eight times larger than standard serving sizes.

Close proximity of fast-food establishments does not increase the risk of obesity.

Sally is a 43-year-old mother of two who has gained 50 pounds over the past 5 years. She is 64 inches tall and weighs 180 pounds with a BMI of 30.8. Her waist circumference is 37 inches. She acknowledges that she is not as physically active as she would like to be. She also notes how recent stresses in her life have affected her sleep and seem to have triggered her appetite for sweets and comfort foods. Sally's father recently died from complications of type 2 diabetes, and her mother and sisters are overweight. Sally says she is very motivated to "not get diabetes" and is disturbed that her recent physical exam revealed mildly elevated blood pressure, glucose, and cholesterol levels. 8. Sally stated that she is sedentary. You need to convince her that in addition to following a diet featuring low-energy density foods, she also needs to incorporate 200-300 minutes of moderately intense physical activity per week. The benefits of combining diet and physical activity together include all of the following, except: a. Combining diet with exercise does not reduce stress, which is not helpful for those who respond to stress with inappropriate eating. b. Combining diet with exercise reduces abdominal obesity and improves blood pressure. c. Those who lost weight by diet and exercise retained more muscle compared to those who only followed a kcalorie-restricted diet. d. Those who lost weight by diet and exercise regained less weight compared to those who only followed a kcalorie-restricted diet. e. Those who lost weight by diet and exercise lost more body fat compared to those who only followed a kcalorie-restricted diet.

Combining diet with exercise does not reduce stress, which is not helpful for those who respond to stress with inappropriate eating.

What is true about this pathway for forming ATP? Check all that apply. a. Compared to oxidative phosphorylation, this pathway can generate ATP more rapidly but also depletes glycogen stores more rapidly. b. Known as glycolysis, this pathway is ideal for endurance-type exercises, where glycogen stores are slowly and steadily depleted to provide a consistent rate of ATP production. c. This pathway typically utilizes creatine phosphate supplies to provide short bursts of high-intensity contractile effort. d. This pathway is typically used when oxygen delivery or oxidative phosphorylation capacity is exceeded.

Compared to oxidative phosphorylation, this pathway can generate ATP more rapidly but also depletes glycogen stores more rapidly. This pathway is typically used when oxygen delivery or oxidative phosphorylation capacity is exceeded.

CAM stands for

Complementary and alternative medicine

All of the following beverages would cause adverse effects during an athletic event except: a. Cool water b. Alcohol c. Energy drinks d. Carbonated beverages e. Undiluted fruit juices

Cool water

_____________ ________ __________ is the most common form of cardiovascular disease.

Coronary heart disease

Which woman is doing a workout that primarily involves anaerobic exercise? a. Rosa b. Deborah

Deborah

Compare the dietary strategies to manage type 1 diabetes with those to prevent and treat type 2 diabetes.

Diabetes is characterized by high blood glucose and insufficient insulin, ineffective insulin, or a combination of the two. People with type 1 diabetes coordinate diet, insulin, and physical activity to help control their blood glucose. Those with type 2 diabetes benefit most from a diet and physical activity program that controls glucose fluctuations and promotes weight loss.

Kaitlyn F. is a 21-year-old woman who weighs 121 pounds. She has taken up running in an effort to lose weight and improve her endurance. She runs 3 to 4 days a week for approximately 45 minutes to an hour. At the store, she finds a sports "energy gel" labeled as a "natural performance enhancer." Each 1.1-ounce package provides 100 kcalories, 40 milligrams sodium, 30 milligrams potassium, and 25 grams total carbohydrates. The directions read: "For best results, consume one package 15 minutes before activity, one to two packages per hour during activity and one package immediately after activity to aid in recovery. Always follow consumption with water." Kaitlyn is trying to determine whether she needs this product for her training regimen. 3. To avoid potential dehydration, which guideline would be best for Kaitlyn to maintain hydration during her activity? a. After the activity, she needs to drink the total amount required to replace fluid lost all at one time. b. Drink 4 oz of water plus the energy gel every 15 minutes during the first hour of the activity. c. Drink 9 oz of water 2 hours prior to the activity. d. Drink 16 oz of water 4 hours prior to the activity. e. Drink 4 oz of water every 15 minutes during the first hour of activity.

Drink 4 oz of water every 15 minutes during the first hour of activity.

All of the following are sensible guidelines to achieve weight loss except: a. Eat rapidly to avoid prolonged contact with food. b. Choose low energy density foods c. Engage in at least 30 minutes of physical exercise daily. d. A minimum of 1200 kcalories are needed to ensure nutritional adequacy. e. Focus on plant-based foods

Eat rapidly to avoid prolonged contact with food.

It might also be the case that this ice hockey player will take creatine supplements to boost his performance. Why might this be so? Check all that apply. a. Creatine in the blood allows the body to absorb more oxygen, which helps to fuel ATP production in the muscle cells. b. Eating more creatine leads to more creatine phosphate stores in muscles, which then equates to larger energy stores available for short, explosive bouts of energy use. c. Creatine increases the speed with which neural signals reach the muscle. d. Unlike oxidative phosphorylation, ATP can be formed within a fraction of a second from creatine phosphate sources, since only one enzymatic reaction is involved in this energy transfer.

Eating more creatine leads to more creatine phosphate stores in muscles, which then equates to larger energy stores available for short, explosive bouts of energy use. Unlike oxidative phosphorylation, ATP can be formed within a fraction of a second from creatine phosphate sources, since only one enzymatic reaction is involved in this energy transfer.

kcalories in the food divided by weight of the food in grams =

Energy density

Which of the following is true about energy metabolism in formerly obese people who have lost weight? a. Basal metabolic rates are higher after weight loss than during the obese state. b. Energy expenditure is the same per kilogram body weight compared with the obese state. c. Formerly obese people are less efficient at storing fat. d. Energy expenditure is the same as in people who were never obese. e. Energy requirements are lower than expected for their current body weight and body composition.

Energy requirements are lower than expected for their current body weight and body composition.

Lorcaserin (lor-ka-SER-in) hydrochloride

FDA-Approved Drugs for Weight Loss trade name: Belviq (BELL-veek) Action Interacts with brain serotonin receptors to increase satiety and reduce food intake Side Effects Headache, dizziness, fatigue, nausea, dry mouth, and constipation; low blood glucose in people with diabetes; serotonin syndrome, including agitation, confusion, fever, loss of coordination, rapid or irregular heart rate, shivering, seizures, and unconsciousness; cannot be safely used by pregnant or lactating women or people with heart-valve problems; high doses cause hallucinations

Bupropion

FDA-Approved Drugs for Weight Loss trade name: Contrave (an antidepressant and smoking cessation drug) and naltrexone (an opioid receptor antagonist used for alcohol and drug abuse) combination, Action Increases metabolism, suppresses appetite Side Effects Nausea, increased heart rate and blood pressure, suicidal thoughts

Phentermine (an appetite suppressant) and topiramate (a seizure/migraine medication) combination

FDA-Approved Drugs for Weight Loss trade name: Qsymia (kyoo-sim-EE-uh) Action Enhances the release of the neurotransmitter norepinephrine, which suppresses appetite, and increases the feeling of being full, making foods taste less appealing Side Effects Increased heart rate; can cause birth defects if taken in the first weeks or months of pregnancy; suicidal thoughts; may worsen glaucoma and other eye problems

Liraglutide

FDA-Approved Drugs for Weight Loss trade name: Saxenda Action Acts like a hormone to control blood glucose, suppresses appetite Side Effects Nausea, diarrhea, constipation, vomiting, low blood glucose, increased heart rate, pancreatitis, gallbladder disease, suicidal thoughts

Orlistat (OR-leh-stat)

FDA-Approved Drugs for Weight Loss trade names: Alli, Xenical Actions Inhibits pancreatic lipase activity in the GI tract, thus blocking digestion and absorption of dietary fat and limiting energy intake Side Effects GI cramping, diarrhea, gas, frequent bowel movements, reduced absorption of fat-soluble vitamins; rare cases of liver injur

After the first 30 seconds or so of intense activity, muscle cells call upon the lactic acid system to produce more ATP. a. True b. False

False

Among individuals who have had surgery to help them lose weight, only about 25 percent of the excess weight remains lost after 15 years. a. True b. False

False

Antibodies are the scavengers of the immune system. a. True b. False

False

Carnitine supplements both raise muscle carnitine concentrations and enhance exercise performance. a. True b. False

False

Energy drinks are an excellent choice for fluid replacement during athletic events. a. True b. False

False

Even when used alone, weight-loss drugs are quite successful in promoting substantial weight loss. a. True b. False

False

Exposure to cancer-causing substances, or tumors, may induce genetic mutations that lead to cancer. a. True b. False

False

In the United States, the safety and effectiveness of medicinal herbs are regulated the same as other medications. a. True b. False

False

Obesity develops when a person's fat cells increase in number, not in size. a. True b. False

False

People who are overweight by body mass index (BMI) standards, but otherwise in good health, will almost certainly benefit from losing weight. a. True b. False

False

Protein supplements are necessary to help build muscle. a. True b. False

False

Resistance training is critical for cardiorespiratory fitness. a. True b. False

False

Selenium helps to resolve inflammation when it is no longer needed for the immune response. a. True b. False

False

The American College of Sports Medicine recommends that aerobic exercise be limited to no more than four days a week. a. True b. False

False

Trans fat should be limited to less than 10% of total kcalories, and saturated fat to less than 1%. a. True b. False

False

Type I diabetes is the more prevalent form of diabetes caused by insulin resistance. a. True b. False

False

Water constitutes about 40 percent of an adult's body weight. a. True b. False

False

You can assume that an herbal product or dietary supplement is safe or effective just because it is available on the market. a. True b. False

False

Describe how body fat develops and why it can be difficult to maintain weight gains and losses.

Fat cells develop by increasing in number and size. Obesity prevention depends on maintaining a reasonable number of fat cells. With weight gains or losses, the body adjusts in an attempt to return to its set-point weight.

Which of the following describes fat utilization during physical activity? a. Fat represents the major fuel source during sustained, moderate activity. b. Fat is burned in higher quantities during short, high-intensity exercises than prolonged, low-intensity exercises. c. Fat oxidation makes more of a contribution as the intensity of the exercise increases. d. Fat makes more and more of a contribution to the fuel mixture as exercise intensity increases. e. Fat that is stored closest to the exercising muscle is oxidized firs

Fat represents the major fuel source during sustained, moderate activity.

Fever effect on BMR

Fever raises the BMR. Fever raises the BMR by 7 percent for each degree Fahrenheit.

_____ is an herb that may interact with warfarin and coumarin, prolonging bleeding time and increasing the risk of hemorrhage. a. Saw palmetto b. Karela c. St. John's wort d. Feverfew e. Black tea

Feverfew

Choose the food items that would most likely comprise an atherogenic diet, or a diet that increases the likelihood of atherosclerosis and heart disease. Check all that apply. a. French fries b. Beef liver c. Low-fat yogurt d. Bacon e. Vegetable stir-fry

French fries Beef liver Bacon

Which claim about herbal preparations has research support? a. Garlic may lower blood pressure. b. Chaparral may clear up acne. c. Ginkgo may relieve vertigo. d. Goldenseal may cure urinary tract infections. e. Turmeric may reduce inflammation.

Garlic may lower blood pressure.

Glucose

Discuss an appropriate daily eating pattern for athletes and list one example of a recommended pregame and recovery meal..

The person who wants to excel physically will apply accurate nutrition knowledge along with dedication to rigorous training. A diet that provides ample fluid and includes a variety of nutrient-dense foods in quantities to meet energy needs will enhance not only athletic performance, but overall health as well. Carbohydrate-rich foods that are light and easy to digest are recommended for both the pregame and recovery meal

Discuss the physical, social, and psychological consequences of overweight and obesity.

The question of whether a person should lose weight depends on many factors: among them are the extent of overweight, age, health, and genetic makeup. Not all obesity will cause disease or shorten life expectancy. Just as there are unhealthy, normal-weight people, there are healthy, overweight people. Some people may risk more in the process of losing weight than in remaining overweight. Fad diets and weight-loss supplements can be as physically and psychologically damaging as excess body weight.

Hormones effect on BMR

The thyroid hormone thyroxine, for example, can speed up or slow down the BMR. Premenstrual hormones slightly raise the BMR. The thyroid gland releases hormones that travel to the cells and influence cellular metabolism. Thyroid hormone activity can speed up or slow down the rate of metabolism by as much as 50 percent.

A body mass index of less than 18.5 is considered underweight and unhealthy. a. True b. False

True

Americans spend an estimated $60 billion a year on weight-loss services and products. a. True b. False

True

An active, growing boy may need more than 4000 kcalories a day to maintain his weight and may be too busy to take time to eat adequately. a. True b. False

True

An estimated 70 percent of the adults in the United States are now considered overweight or obese. a. True b. False

True

An individual who has a pear shape means they likely have lower levels of visceral or central adiposity and higher levels of subcutaneous fat. The amount of subcutaneous fat is not generally correlated with an increase in chronic disease risk. T/F

True

At 6 feet 4 inches tall and 250 pounds (1.93 meters and 113 kilograms), this runner would be considered overweight by BMI standards. Yet he is clearly not overfat. T/F

True

Body weight is the result of the balance between energy intake and energy expenditure. Energy intake is obtained by eating or drinking energy-containing nutrients, including carbohydrates, fats, and proteins. Energy is expended through three mechanisms. Basal metabolic rate represents the majority of energy expended throughout the day. BMR is the energy needed to maintain basic body functions to keep you alive. Approximately 15%-35% of energy is expended daily through physical activity, and approximately 5%-10% is expended through the thermic effect of food, which is the energy required to digest the food consumed throughout the day. T/F

True

Both BMI and waist circumference are methods used to assess weight status and disease risk. BMI is calculated from your height and body weight and is a useful measure to assess overweight or obesity. Healthy values are considered to be between 18.5 and 24.9 and values above 25 are considered to be overweight. T/F

True

Decreasing the energy density (kcal/g) of foods allows a person to eat satisfying portions while still reducing energy intake. To lower energy density, select foods high in water or fiber and low in fat. True/False

True

Diet analysis programs help people identify high-kcalorie foods and monitor their eating habits. True/False

True

Disease and malnutrition can create a synergistic downward spiral that must be broken for recovery to occur. a. True b. False

True

Eating in accordance with the DASH pattern not only lowers blood pressure, but also decreases total cholesterol and LDL cholesterol. a. True b. False

True

Eating large portions from the package while distracted by television is a weight-gaining combination. True/False

True

Fat cells are capable of increasing their size by 20-fold and their number by several thousandfold. T/F

True

Flexibility allows the joints to move freely, reducing the risk of injury. a. True b. False

True

For an underweight person to gain weight, meals must contain energy-dense foods and strength training exercise is necessary to build muscle. a. True b. False

True

Genetics plays a true causative role in a clear majority of cases of obesity. a. True b. False

True

Ghrelin is secreted primarily by the stomach cells and promotes eating and weight gain. a. True b. False

True

Healthful weight change requires a gradual change in energy intake, regular physical activity, and behavior modification techniques. Some of these strategies include setting measurable goals that are achievable, participating in daily physical activity, and eating less high-fat food. T/F

True

Healthy weight loss is estimated at no more than 2 pounds/week, which is why losing 6 pounds/week is not considered to be part of a healthful weight loss plan. Additionally, protein shakes are not necessary to include in a healthy weight loss plan. T/F

True

If energy intake exceeds energy expenditure, an individual will gain weight. T/F

True

If you are overweight, a good strategy for losing weight is to permanently adopt a lifestyle of healthy eating and physical activity. a. True b. False

True

If you want to lose weight, steer clear of the empty kcalories in fancy coffee drinks. A 16-ounce caffè mocha delivers 400 kcalories—half of them from fat and the other half from sugar. True/False

True

Immediately after the onset of a demand, before muscle ATP pools dwindle, a muscle enzyme begins to break down another high-energy compound that is stored in the muscle, creatine phosphate. a. True b. False

True

In healthy weight people, some visceral fat protects the organs of the abdomen. T/F

True

In hyperthermia, body heat builds up and triggers maximum sweating, but without sweat evaporation, little cooling takes place. a. True b. False

True

In overweight people, excess visceral fat increases the risk of disease. T/F

True

In type 2 diabetes, insulin secretion can vary from normal, to increased, to decreased. a. True b. False

True

Lack of physical activity fosters obesity. T/F

True

Lower body fat is more common in women than in men and is not usually associated with chronic diseases. T/F

True

Maintaining a healthy body weight requires maintaining the vigorous physical activities and careful eating habits that supported weight loss. True/False

True

Many chronic diseases are, themselves, risk factors for other chronic disease. a. True b. False

True

Menstrual irregularities and infertility are symptomatic of underweight women. a. True b. False

True

Most fad diets have enough going for them that they work for some people at least for a short time, but they fail to produce long-lasting results for most people. a. True b. False

True

Nutrition plays a role in both of the two top causes of death in the United States. a. True b. False

True

Only about 20 percent of adults in the United States meet physical activity guidelines. a. True b. False

True

People with anorexia nervosa see themselves as fat, even when they are dangerously underweight. T/F

True

People with extra fat cells tend to regain lost weight rapidly. a. True b. False

True

Physically active young women, especially those who engage in endurance activities such as distance running, are prone to iron deficiency. a. True b. False

True

Popular articles sometimes call bodies with upper-body fat "apples" and those with lower-body fat, "pears." Researchers sometimes refer to upper-body fat as "android" (manlike) obesity and to lower-body fat as "gynoid" (womanlike) obesity. T/F

True

Rapid weight loss usually means excessive loss of lean tissue, a lower basal metabolic rate (BMR), and rapid weight regains to follow. a. True b. False

True

Recommendations to prevent chronic diseases take a population approach, similar to strategies used for immunizations. a. True b. False

True

The food industry spends billions of dollars a year on advertising. The message? "Eat more." T/F

True

The inflammatory response of atherosclerosis weakens the walls of the arteries and may cause an aneurysm. a. True b. False

True

The key to good health is to combine sensible eating with regular exercise. True/False

True

The low-density lipoproteins are clearly the most atherogenic lipoproteins. a. True b. False

True

The more kcalories per gram, the greater the energy density. True/False

True

The single most effective step people can take against hypertension is to find out whether they have it. a. True b. False

True

The wise consumer seeks a diet that supports not only weight loss, but also health gains. True/False

True

To meet the more prolonged demands of sustained activity, the muscles rely on the aerobic system to provide ATP for muscle contraction. a. True b. False

True

To prevent weight gains and support weight losses, current recommendations advise at least 60 minutes of moderate activity daily. a. True b. False

True

Unlike BMI, waist circumference measures the amount of fat stored around the abdomen. This number can be indicative of visceral fat levels and can be predictive of disease risk associated with overweight or obesity. This risk begins to increase for women with a waist size above 35 inches and for men above 40 inches. T/F

True

Walking at 3 to 4.5 miles an hour would be categorized as a moderate level of exercise. a. True b. False

True

When glycogen stores are depleted, a marathon runner will experience the phenomenon known as "hitting the wall." a. True b. False

True

_______ participates in the cell replication and specialization that supports immune-cell and antibody production and the anti-inflammatory response. a. Vitamin D b. Omega-3 fatty acids c. Zinc d. Protein e. Vitamin A

Vitamin A

In Diet & Wellness Plus you will create the below profile and add the foods below. You will then pull Reports and answer the questions. Topic: Diabetes Menu: One Day Menu for Diabetes Management DWP Reports Used: Intake vs. Goals Source Analysis: Carbohydrate Exchanges Spreadsheet Profile for Sue Zhu: Birth Date: Insert a birthday so that Sue is 36 months old when you deploy the assignment. Gender: Female Height: 3 ft, 4 inches Weight: 34 lbs Not Pregnant, Non-Smoker, Non Strict Vegetarian/Vegan Activity Level: Active Track Diet: Sample Menu for Child with Type 1 Diabetes Breakfast Pancakes (1 item) Peanut Butter, Smooth (2 teaspoons) Juice, Orange (4 fluid ounces) Morning Snack Grapes, Red or Green (0.5 cups - Seedless) Cheese, Mozzarella, Part Skim Milk (0.5 ounce) Lunch Bread, 100% Whole Wheat (1 slices - 3 ¾ in. x 5 in. x ½ in.) Ham, Sliced, Prepackaged or Deli (1 slice - 4 ¼ in. squares) Avocado, California (0.22 items fruit without skin) Milk, Low Fat, 1% (4 fluid ounces) Afternoon Snack Cereal, Granola, Prepared (0.25 cups) Dinner Soup, Chicken Noodle (0.75 cups) Cornbread (0.5 pieces) Broccoli, Chopped, Boiled, Drained (0.5 cups) Milk, Low Fat, 1% (4 fluid ounces) 6. Sue's parents are concerned because their daughter is somewhat picky about which foods she eats. They often worry about whether she is getting enough vitamins and if she might need a supplement. Which vitamin is Sue's diet deficient in and from which she might benefit from a supplement to help meet her needs? a. Vitamin C b. Vitamin D c. Vitamin A d. Vitamin B6

Vitamin D

List which vitamin and mineral supplements, if any, athletes may need and why.

With the possible exception of iron, well-nourished active people and athletes do not need nutrient supplements. Women and teens may need to pay special attention to their iron needs.

Which image represents the person who has a higher level of visceral adiposity? a. Woman in red b. Woman in green

Woman in red

Which image represents the person who has a lower level of visceral adiposity? a. Woman in red b. Woman in green

Women in green

lactate

a 3-carbon compound produced from pyruvate during anaerobic metabolism.

clinically severe obesity

a BMI of 40 or greater or a BMI of 35 or greater with additional medical problems. A less preferred term used to describe the same condition is morbid obesity.

qi gong (chee GUNG)

a Chinese system that combines movement, meditation, and breathing techniques to enhance the flow of qi (vital energy) in the body.

hypothermia

a below-normal body temperature.

thrombus (THROM-bus)

a blood clot

neuropeptide Y

a chemical produced in the brain that stimulates appetite, diminishes energy expenditure, and increases fat storage.

cerebral thrombosis

a clot that blocks blood flow through an artery that feeds the brain

coronary thrombosis

a clot that blocks blood flow through an artery that feeds the heart muscle

leptin resistance

a condition in which leptin levels are increased and leptin sensitivity is decreased.

autoimmune disorder

a condition in which the body develops antibodies to its own proteins and then proceeds to destroy cells containing these proteins. In type 1 diabetes, the body develops antibodies to its insulin and destroys the pancreatic cells that produce the insulin, creating an insulin deficiency.

pica

a craving for and consumption of nonfood substances. Pica is known as geophagia (gee-oh-FAY-gee-uh) when referring to eating clay, baby powder, chalk, ash, ceramics, paper, paint chips, or charcoal; pagophagia (pag-oh-FAY-gee-uh) when referring to eating large quantities of ice; and amylophagia (AM-ee-low-FAY-gee-ah) when referring to eating uncooked starch (flour, laundry starch, or raw rice).

heat stroke

a dangerous accumulation of body heat with accompanying loss of body fluid.

hyponatremia

a decreased concentration of sodium in the blood.

massage therapy

a healing method in which the therapist manually kneads muscles to reduce tension, increase blood circulation, improve joint mobility, and promote healing of injuries.

creatine phosphate (CP)

a high-energy compound in muscle cells that acts as a reservoir of energy that can maintain a steady supply of ATP. CP provides the energy for short bursts of activity; also called phosphocreatine.

hGH (human growth hormone)

a hormone produced by the brain's pituitary gland that regulates normal growth and development; also called somatotropin.

bovine growth hormone (BGH)

a hormone produced naturally in the pituitary gland of a cow that promotes growth and milk production; now produced for agricultural use by bacteria.

lipoprotein-associated phospholipase A(2) or Lp-PLA(2)

a lipoprotein-bound enzyme that generates potent proinflammatory and proatherogenic products such as oxidized free fatty acids and lysophosphatidylcholine. Lp-PLA(2) is a specific marker of plaque inflammation.

chiropractic manipulation (KYE-roh-PRAK-tik)

a manual healing method of adjusting the spine to restore health.

biofield therapeutics

a manual healing method that directs a healing force from an outside source (commonly God or another supernatural being) through the practitioner and into the client's body; commonly known as "laying on of hands."

body mass index (BMI)

a measure of a person's weight relative to height; determined by dividing the weight (in kilograms) by the square of the height (in meters).

Beta-hydroxymethylbutyrate (HMB)

a metabolite of the amino acid leucine promoted to increase muscle mass and strength.

caffeine

a natural stimulant found in many common foods and beverages, including coffee, tea, and chocolate; may enhance endurance by stimulating fatty acid release. High doses cause headaches, trembling, rapid heart rate, and other undesirable side effects.

creatine (KREE-ah-tin)

a nitrogen-containing compound that combines with phosphate to form the high-energy compound creatine phosphate (or phosphocreatine) in muscles.

Beta-alanine

a nonessential amino acid that is the rate-limiting precursor for the synthesis of the dipeptide carnosine. Carnosine acts primarily as a buffer in skeletal muscle. Beta-alanine supplements raise carnosine concentrations, which enhance the muscles' buffering capacity.

carnitine

a nonessential nonprotein amino acid made in the body from lysine that helps transport fatty acids across the mitochondrial membrane. As a supplement, carnitine supposedly "burns" fat and spares glycogen during endurance events, but in reality it does neither.

angina (an-JYE-nah or AN-ji-nah)

a painful feeling of tightness or pressure in and around the heart, often radiating to the back, neck, and arms; caused by a lack of oxygen to an area of heart muscle.

macrobiotic diet

a philosophical eating pattern based on mostly plant foods such as whole grains, legumes, and vegetables, with small amounts of fish, fruits, nuts, and seeds. macro = large, great biotic = life

female athlete triad

a potentially fatal combination of three medical problems—disordered eating, amenorrhea, and osteoporosis.

homeopathy (hoh-me-OP-ah-thee)

a practice based on the theory that "like cures like," that is, that substances that cause symptoms in healthy people can cure those symptoms when given in very dilute amounts. homeo = like pathos = suffering

leptin

a protein produced by fat cells under direction of the ob gene that decreases appetite and increases energy expenditure.

ghrelin

a protein produced by the stomach cells that stimulates appetite and decreases energy expenditure.

C-reactive protein (CRP)

a protein released during the acute phase of infection or inflammation that enhances immunity by promoting phagocytosis and activating platelets. Its presence may be used to assess a person's risk of an impending heart attack or stroke.

muscle dysmorphia

a psychiatric disorder characterized by a preoccupation with building body mass.

intragastric balloon

a saline-filled silicone device placed in the stomach to limit food intake.

meditation

a self-directed technique of relaxing the body and calming the mind.

if a plaque or a blood clot blocks blood flow to a section of the brain, brain cells can die, resulting in __ ______.

a stroke

cathartic

a strong laxative.

carcinogen

a substance that can cause cancer; the adjective is carcinogenic.

A cross-country skier who skis continuously for two hours during a training exercise will need ____________________ of ATP. As a result, which of the following pathways would be best suited to this type of activity? a. Using creatine phosphate b. Glycolysis c. Oxidative phosphorylation

a sustained source Oxidative phosphorylation

relative energy deficiency in sport (RED-S)

a syndrome of impaired physiological functions caused by relative energy deficiency (too little energy intake for the energy expended).

naturopathic medicine (nay-chur-oh-PATH-ick)

a system that taps the natural healing forces within the body by integrating several practices, including traditional medicine, herbal medicine, clinical nutrition, homeopathy, acupuncture, East Asian medicine, hydrotherapy, and manipulative therapy.

imagery

a technique that guides clients to achieve a desired physical, emotional, or spiritual state by visualizing themselves in that state.

acupuncture (AK-you-PUNK-cher)

a technique that involves piercing the skin with long thin needles at specific anatomical points to relieve pain or illness. Acupuncture sometimes uses heat, pressure, friction, suction, or electromagnetic energy to stimulate the points.

gastric aspiration

a technique that uses a tube to empty the contents of the stomach after every meal.

hypnotherapy

a technique that uses hypnosis and the power of suggestion to improve health behaviors, relieve pain, and heal.

aroma therapy

a technique that uses oil extracts from plants and flowers (usually applied by massage or baths) to enhance physical, psychological, and spiritual health.

transient ischemic attack (TIA) (is-KEY-mik)

a temporary reduction in blood flow to the brain, which causes temporary symptoms that vary depending on the part of the brain affected. Common symptoms include light-headedness, visual disturbances, paralysis, staggering, numbness, and inability to swallow.

fasting plasma glucose

a test that measures plasma glucose after a person has fasted (no food or kcaloric beverages) for at least 8 hours.

A1C

a test that measures the percentage of hemoglobin that has glucose attached, which helps diagnose diabetes and evaluate long-term glycemic control.

ayurveda (AH-your-VAY-dah)

a traditional Hindu system of improving health by using herbs, diet, meditation, massage, and yoga to stimulate the body, mind, and spirit to prevent and treat disease.

sports anemia

a transient condition of low hemoglobin in the blood, associated with the early stages of sports training or other strenuous activity.

atherosclerosis (ATH-er-oh-scler-OH-sis)

a type of artery disease characterized by plaques (accumulations of lipid-containing material) on the inner walls of the arteries.

Sodium bicarbonate

a white crystalline powder that is used to buffer acid that accumulates in the muscles and blood during high-intensity exercise.

Choose the strategies that constitute a healthy weight loss plan. Check all that apply. a. Eat less high-fat foods b. Lose approximately 6 pounds/week c. Drink protein shakes twice/day d. Set measurable goals e. Participate in daily physical activity f. All apply

a. Eat less high-fat foods d. Set measurable goals e. Participate in daily physical activity

atherogenic

able to initiate or promote atherosclerosis.

successful weight-loss maintenance

achieving a weight loss of at least 5 to 10 percent of initial body weight and maintaining the loss for at least 1 year.

aerobic physical activity

activity in which the body's large muscles move in a rhythmic manner for a sustained period of time. Aerobic activity, also called endurance activity, improves cardiorespiratory fitness. Brisk walking, running, swimming, and bicycling are examples.

Obese individuals have more _____________ than normal weight individuals.

adipocytes

Leptin primarily secreted by _____________ cells.

adipose

adaptive thermogenesis

adjustments in energy expenditure related to changes in environment such as extreme cold and to physiological events such as overfeeding, trauma, and changes in hormone status.

the aerobic system consist of

aerobic glycolysis fatty acid oxidation TCA cycle

Several major risk factors predicting the development of hypertension have been identified, including:

aging, genetics, obesity, salt intake, alcohol

obesogenic environment

all the factors surrounding a person that promote weight gain, such as increased food intake, especially of unhealthy choices, and decreased physical activity.

gene pool

all the genetic information of a population at a given time.

With gastric banding, the ____. a. transit through the duodenum is eliminated b. outcomes are more reliable, durable, and effective c. amount of food that can be comfortably eaten is limited d. risk of malabsorption is increased e. transit through the jejunum is sharply restricted

amount of food that can be comfortably eaten is limited

aneurysm (AN-you-rizm)

an abnormal enlargement or bulging of a blood vessel (usually an artery) caused by damage to or weakness in the blood vessel wall.

tumor

an abnormal tissue mass with no physiological function; also called a neoplasm (NEE-oh-plazm). Cancers are classified by the tissues or cells from which they develop: Adenomas (ADD-eh-NOH-mahz) arise from glandular tissues. Carcinomas (KAR-see-NOH-mahz) arise from epithelial tissues. Gliomas (gly-OH-mahz) arise from glial cells of the central nervous system. Leukemias (loo-KEE-mee-ahz) arise from white blood cell precursors. Lymphomas (lim-FOH-mahz) arise from lymph tissue. Melanomas (MEL-ah-NOH-mahz) arise from pigmented skin cells. Sarcomas (sar-KOH-mahz) arise from connective tissues, such as muscle or bone.

hyperthermia

an above-normal body temperature.

plaque

an accumulation of fatty deposits, smooth muscle cells, and fibrous connective tissue that develops in the artery walls in atherosclerosis. Plaque associated with atherosclerosis is known as atheromatous (ATH-er-OH-ma-tus) plaque.

Most researchers view sports anemia as _____. a. an adaptive, temporary response to endurance training b. an indication of a possible hematologic malignancy c. a potentially serious, progressive disorder d. requiring IV iron administration e. a sign of serious overtraining

an adaptive, temporary response to endurance training

emetic

an agent that causes vomiting.

Type 1 diabetes is ____. a. an autoimmune disorder b. most commonly diagnosed after age 40 years c. associated with aging and obesity d. associated with insulin resistance e. more common, accounting for about 90% of cases

an autoimmune disorder

anorexia nervosa

an eating disorder characterized by a refusal to maintain a minimally normal body weight and a distortion in perception of body shape and weight.

binge-eating disorder

an eating disorder characterized by recurring episodes of eating a significant amount of food in a short period of time with marked feelings of lack of control.

bulimia nervosa

an eating disorder characterized by repeated episodes of binge eating usually followed by self-induced vomiting, misuse of laxatives or diuretics, fasting, or excessive exercise.

lipoprotein lipase (LPL)

an enzyme that hydrolyzes triglycerides passing by in the bloodstream and directs their parts into the cells, where they can be metabolized for energy or reassembled for storage.

stroke

an event in which the blood flow to a part of the brain is cut off; also called cerebrovascular accident (CVA).

overload

an extra physical demand placed on the body; an increase in the frequency, duration, or intensity of an activity. A principle of training that states for a body system to improve, it must be worked at frequencies, durations, or intensities that increase by increments.

dietary nitrate

an inorganic compound composed of nitrogen and oxygen found in water and foods such as spinach, beets, celery, radishes, and lettuce. Dietary nitrate supplementation may reduce the oxygen cost of exercise, thereby improving exercise performance and tolerance.

The known toxic side effects of _____ include, but are not limited to, extreme aggression and hostility, heart disease, and liver damage. a. beta-hydroxymethylbutyrate b. ribose c. anabolic steroids d. carnitine e. bicarbonate

anabolic steroids

the lactic acid system also known as

anaerobic glycolysis

An abnormal enlargement or bulging of a blood vessel (usually an artery) caused by damage to or weakness in the blood vessel wall is called an _____________.

aneurysm

Cell death is known as as _____________.

apoptosis

A body mass index of 20 generally indicates that a person is _____. a. obese b. overweight c. at a healthy weight d. underweight e. extremely obese

at a healthy weight

Performing aerobic physical activity for ______ is expected to result in a blood pressure reduction of 2 to 5 mm Hg. a. 30 minutes per day, three days per week b. at least 40 minutes per day, most days of the week c. at least 15 minutes per day, most days of the week d. 60 minutes per day, two days per week e. at least 20 minutes per day, most days of the week

at least 40 minutes per day, most days of the week

Plaque associated with atherosclerosis is known as

atheromatous plaque.

Energy expenditure includes which of the following? Check all that apply. a. Vitamins and minerals b. Thermic effect of food c. Physical activity d. Basal metabolic rate e. Foods and beverages f. All apply

b. Thermic effect of food c. Physical activity d. Basal metabolic rate

For healthy adults, the components of energy metabolism, listed from the highest proportion to the lowest proportion, are _____. a. basal metabolism and thermic effect of food b. physical activities, thermic effect of food, and basal metabolism c. basal metabolism, physical activity, and thermic effect of food d. thermic effect of food, basal metabolism, and physical activity e. adaptive thermogenesis and physical activity

basal metabolism, physical activity, and thermic effect of food

One of the following statements lists the components of energy metabolism in correct order from the highest expenditure to the smallest expenditure. Which list is correct? a. physical activity, basal metabolism, thermic effect of food b. basal metabolism, thermic effect of food, physical activity c. physical activity, thermic effect of food, basal metabolism d. thermic effect of food, basal metabolism, physical activity e. basal metabolism, physical activity, thermic effect of food

basal metabolism, physical activity, thermic effect of food

atrophy

becoming smaller; with regard to muscles, a decrease in size (and strength) because of disuse, undernutrition, or wasting diseases.

sub =

beneath

A recommended pregame meal includes plenty of fluids and provides a. between 100 to 200 kcalories from vegetable and fruit juices. b. between 800 to 100 kcalories, mostly from protein-rich foods. c. between 300 and 800 kcalories, mostly from fat-rich foods. d. high-fiber foods such as high-bran cereals and raw vegetables. e. between 300 and 800 kcalories, mostly from high-carbohydrate, low-fiber foods.

between 300 and 800 kcalories, mostly from high-carbohydrate, low-fiber foods.

What is the most common eating disorder in both males and females? a. binge eating disorder b. carbohydrate addiction c. bulimia nervosa d. athlete triad e. anorexia nervosa

binge eating disorder

What is the most common eating disorder in both males and females? a. athlete triad b. bulimia nervosa c. anorexia nervosa d. muscle dysmorphia e. binge-eating disorder

binge-eating disorder

vascular =

blood vessels

coronary arteries

blood vessels that supply blood to the heart.

physical activity

bodily movement produced by muscle contractions that substantially increase energy expenditure.

BMI

body mass index

overweight

body weight greater than the weight range that is considered healthy; BMI 25 to 29.9.

underweight

body weight lower than the weight range that is considered healthy; BMI less than 18.5.

BGH stands for

bovine growth hormone

cerebro =

brain

Sally is a 43-year-old mother of two who has gained 50 pounds over the past 5 years. She is 64 inches tall and weighs 180 pounds with a BMI of 30.8. Her waist circumference is 37 inches. She acknowledges that she is not as physically active as she would like to be. She also notes how recent stresses in her life have affected her sleep and seem to have triggered her appetite for sweets and comfort foods. Sally's father recently died from complications of type 2 diabetes, and her mother and sisters are overweight. Sally says she is very motivated to "not get diabetes" and is disturbed that her recent physical exam revealed mildly elevated blood pressure, glucose, and cholesterol levels. 6. Sally needs to learn about the importance of selecting low energy density foods that provide more satiety for fewer kcalories. Which of the following breakfast options would be best? Note: Most of the breakfast options contain the same number of kcalories. a. breakfast burrito made with a small tortilla, 2 eggs, 1 Tbsp shredded lowfat cheese, peppers, onions, 1 oz avocado, 1 Tbsp lowfat sour cream; 1 cup strawberries, 6 oz lowfat yogurt b. 2 frozen waffles, toasted with 2 Tbsp syrup, 8 oz orange juice c. 1 donut with cream filling, 8 oz orange juice, coffee with 2 Tbsp of half and half d. ½ cup of granola, ¾ cup lowfat milk, 8 oz orange juice e. 16 oz cappuccino, one scone

breakfast burrito made with a small tortilla, 2 eggs, 1 Tbsp shredded lowfat cheese, peppers, onions, 1 oz avocado, 1 Tbsp lowfat sour cream; 1 cup strawberries, 6 oz lowfat yogurt

Ellen is a 55-year-old woman with multiple medical problems, including chronic back pain. She is 66 inches tall and weighs 286 pounds. She takes medications for high blood pressure and hypercholesterolemia, both of which are currently under control. She also takes pain medications every day and has difficulty walking, although she occasionally attends a water exercise class at the local sports center. She states that she has been overweight most of her life and confesses that foods, especially sweet foods, are a comfort to her when she experiences physical or emotional pain. Her diet history reveals an intake of two or three cans of ginger ale or root beer each day. Her usual meals with her husband include meat or chicken (she does not like fish) and vegetables, such as corn or potatoes. She snacks on several types of frozen desserts between meals. She enjoys milk on occasion but admits that it is not a part of her regular diet. A recent visit to her doctor reveals a weight gain of 15 pounds over the past six months and an increase in her fasting blood glucose level into the "pre-diabetes" range. She has no family history of diabetes. Her doctor has recommended she lose weight and make lifestyle changes to prevent her from developing diabetes. 8. Ellen's excess body fat combined with her the lack phytochemicals and antioxidants from non-starchy vegetables and low physical activity increases her risk for ______. a. high blood pressure b. stroke c. cancer d. high HDL e. osteoporosis

cancer

"Natural" herbal products and dietary supplements promoting weight loss __________ be considered safe or effective just because they are available in the market.

cannot

Aerobic exercise helps to increase ______________________ _________, or the ability to perform moderate-to-high-intensity activity involving large muscle groups for long periods of time.

cardiorespiratory fitness

CVD stands for

cardiovascular disease

The recommendation to keep total fat to 20 to 35 percent of kcalories pertains to reduction in risk of ____. a. chronic obstructive pulmonary disease b. diabetes c. cardiovascular disease d. hypertension e. cancer

cardiovascular disease

Integrative medicine

care that combines conventional and complementary therapies for which there is some high-quality scientific evidence of safety and effectiveness. Integrative medicine emphasizes the importance of the relationship between the practitioner and the patient and focuses on wellness, healing, and the whole person.

uncoupled reactions

chemical reactions in which energy is released as heat.

Fat in the small intestine triggers the secretion of which hormone? a. amylase b. estrogen c. glycine d. thyroxine e. cholecystokinin

cholecystokinin

thrombo =

clot

High consumption of red meat raises the risk of ____ cancer. a. colon and rectum b. liver c. kidney d. postmenopausal breast e. lung

colon and rectum

Echinacea (roots) Echinacea angustifolia, E. pallida, E. purpurea

common/scientific herb name Claims Alleviate symptoms of colds, flus, and infections; promote wound healing; boost immunity Research Findings Ineffective in preventing colds or other infections Risks Generally considered safe; may cause headache, dizziness, nausea

Ginseng (roots) Panax ginseng (Asian), P. quinquefolius (American)

common/scientific herb name Claims Boost immunity, increase endurance Research Findings Little evidence available Risks Generally considered safe; may cause insomnia, headaches, and high blood pressure

Valerian (roots) Valeriana officinalis

common/scientific herb name Claims Calm nerves, improve sleep Research Findings Little evidence available Risks Long-term use associated with liver damage

Black cohosh (stems and roots) Actaea racemosa, Cimifuga racemosa

common/scientific herb name Claims Ease menopause symptoms Research Findings Conflicting evidence Risks May cause headaches, stomach discomfort, liver damage

Yohimbe (tree bark) Pausinystalia yohimbe

common/scientific herb name Claims Enhance "male performance" Research Findings No evidence available Risks Kidney failure, seizures

Ginkgo (tree leaves) Ginkgo biloba

common/scientific herb name Claims Improve memory, relieve vertigo Research Findings Little evidence available Risks Generally considered safe; may cause headache, GI distress, dizziness; may inhibit blood clotting

Garlic (bulbs) Allium sativum

common/scientific herb name Claims Lower blood lipids and blood pressure Research Findings May lower blood cholesterol slightly; conflicting evidence on blood pressure Risks Generally considered safe; may cause garlic breath, body odor, gas, and GI distress; inhibits blood clotting

Feverfew (leaves) Tanacetum parthenium

common/scientific herb name Claims Prevent migraine headaches Research Findings May prevent migraine headaches Risks Generally considered safe; may cause mouth irritation, swelling, ulcers, and GI distress

Ginger (roots) Zingiber officinale

common/scientific herb name Claims Prevent motion sickness, nausea Research Findings May relieve pregnancy-induced nausea; conflicting evidence on nausea caused by motion, chemotherapy, or surgery Risks Generally considered safe

Ephedra (stems) Ephedra sinica

common/scientific herb name Claims Promote weight loss Research Findings Little evidence available; FDA has banned the sale of ephedra-containing products Risks Rapid heart rate, tremors, seizures, insomnia, headaches, hypertension

Aloe (gel) Aloe vera

common/scientific herb name Claims Promote wound healing Research Findings May help heal minor burns and abrasions; may cause infections in severe wounds Risks Generally considered safe

Turmeric (roots) Curcuma longa

common/scientific herb name Claims Reduces inflammation; relieves heartburn; prevents or treats cancer Research Findings No evidence available Risks Generally considered safe; may cause indigestion; not safe for people with gallbladder disease

St. John's wort (leaves and tops) Hypericum perforatum

common/scientific herb name Claims Relieve depression and anxiety Research Findings May relieve mild depression Risks Generally considered safe; may cause fatigue, increased sensitivity to sunlight, and GI distress

Chamomile (flowers) Matricaria recutita, Chamomilla recutita

common/scientific herb name Claims Relieve indigestion Research Findings Little evidence available Risks Generally considered safe

Cinnamon (bark) Cinnamomum zeylanicum, C. cassia

common/scientific herb name Claims Relieve indigestion, lower blood glucose and blood lipids Research Findings May lower blood glucose in type 2 diabetes Risks May have a blood-thinning effect; not safe for pregnant women or those taking diabetes medication

Goldenseal (roots) Hydrastis canadensis

common/scientific herb name Claims Relieve indigestion, treat urinary infections Research Findings Little evidence available Risks Generally considered safe; not safe for people with hypertension or heart disease

Saw palmetto (ripe fruits) Serenoa repens

common/scientific herb name Claims Relieve symptoms of enlarged prostate; diuretic; enhance sexual vigor Research Findings Little evidence available Risks Generally considered safe; may cause nausea, vomiting, diarrhea

Kava (roots) Piper methysticum

common/scientific herb name Claims Relieves anxiety, promotes relaxation Research Findings Little evidence available Risks Liver failure

Chaparral (leaves and twigs) Larrea tridentata

common/scientific herb name Claims Slow aging, "cleanse" blood, heal wounds, cure cancer, treat acne Research Findings No evidence available Risks Acute, toxic hepatitis; liver damage

Comfrey (leafy plant) Symphytum officinale, S. asperum, S. x uplandicum

common/scientific herb name Claims Soothe nerves Research Findings No evidence available Risks Liver damage

sterols =

compounds chemically related to cholesterol

glucose polymers

compounds that supply glucose, not as single molecules, but linked in chains somewhat like starch. The objective is to attract less water from the body into the digestive tract (osmotic attraction depends on the number, not the size, of particles).

prediabetes

condition in which blood glucose levels are higher than normal but below the diagnosis of diabetes; formerly called impaired glucose tolerance. Prediabetes is considered a major risk factor for future diabetes and cardiovascular diseases.

hypertension

consistently higher-than-normal blood pressure. Hypertension that develops without an identifiable cause is known as essential or primary hypertension; hypertension that is caused by a specific disorder such as kidney disease is known as secondary hypertension.

Satiation determines how much food is _____. a. left in your stomach at the end of the day b. digested in one hour c. consumed over an entire day d. consumed during one meal e. stored as energy

consumed during one meal

CHD stands for

coronary heart disease

CP stands for

creatine phosphate

the phosphagen system also called the

creatine phosphate system

Identify the activities that would most likely improve an individual's cardiorespiratory fitness. Check all that apply. a. Cycling b. Back squatting c. Pilates d. Jogging

cycling jogging

Special proteins that direct immune and inflammatory responses are known as ____. a. neutrophils b. lymphocytes c. cytokines d. phagocytes e. antigens

cytokines

Lower levels of visceral fat will ___________ an individual's risk of developing many chronic diseases, including type 2 diabetes and cardiovascular disease.

decrease

When body weight decreases, fat cells _______________ in size, and the number of fat cells _______________________.

decrease remain the same

With weight loss, fat cells _______. a. decrease in number only b. decrease in both number and size c. decrease in number, but increase in size d. decrease in size, but increase in number e. decrease in size only

decrease in size only

Physiological problems - Consequences of Relative Energy Deficiency

decreased concentration depression impaired judgment irritability

Physical performance - Consequences of Relative Energy Deficiency

decreased coordination decreased endurance decreased muscle strength decreased training response increased injuries

Metabolic syndrome is a cluster of all of the following risk factors, except: a. dementia b. hypertension c. elevated fasting blood glucose d. abdominal obesity e. abnormal blood lipids

dementia

malignant (ma-LIG-nant)

describes a cancerous cell or tumor, which can injure healthy tissue and spread cancer to other regions of the body.

conventional medicine

diagnosis and treatment of diseases as practiced by medical doctors (MD), doctors of osteopathy (DO), and allied health professionals such as physical therapists and registered nurses; also called allopathy; Western, mainstream, orthodox, or regular medicine; and biomedicine.

Which of the following is not typically recommended for disease prevention? a. a healthy body weight b. no more than two alcoholic drinks a day for a man or one drink a day for a woman c. dietary supplements d. a physically active lifestyle e. a diet focused on abundant plant foods

dietary supplements

All of the following are protective factors against various forms of cancer except: a. garlic b. lactation c. physical activity d. non-starchy vegetables e. diets high in calcium

diets high in calcium

Infectious diseases

diseases caused by bacteria, viruses, parasites, or other microorganisms that can be transmitted from one person to another through air, water, or food; by contact; or through vector organisms such as mosquitoes.

cardiovascular disease (CVD)

diseases of the heart and blood vessels throughout the body. Atherosclerosis is the main cause of CVD. When the arteries that carry blood to the heart muscle become blocked, the heart suffers damage known as coronary heart disease (CHD).

microangiopathies

disorders of the small blood vessels. micro = small angeion = vessel pathos = disease

CHD risk equivalents

disorders that raise the risk of heart attacks, strokes, and other complications associated with cardiovascular disease to the same degree as existing CHD. These disorders include symptomatic carotid artery disease, peripheral arterial disease, abdominal aortic aneurysm, and diabetes mellitus.

Complementary and alternative medicine (CAM)

diverse medical and health-care systems, practices, and products that are not currently considered part of conventional medicine; also called adjunctive, unconventional, or unorthodox therapies.

anabolic steroids

drugs related to the male sex hormone, testosterone, that stimulate the development of lean body mass. anabolic = promoting growth sterols = compounds chemically related to cholesterol

Kaitlyn F. is a 21-year-old woman who weighs 121 pounds. She has taken up running in an effort to lose weight and improve her endurance. She runs 3 to 4 days a week for approximately 45 minutes to an hour. At the store, she finds a sports "energy gel" labeled as a "natural performance enhancer." Each 1.1-ounce package provides 100 kcalories, 40 milligrams sodium, 30 milligrams potassium, and 25 grams total carbohydrates. The directions read: "For best results, consume one package 15 minutes before activity, one to two packages per hour during activity and one package immediately after activity to aid in recovery. Always follow consumption with water." Kaitlyn is trying to determine whether she needs this product for her training regimen. 8. Given the length of her workouts, what would be the healthiest way for Kaitlyn to enhance glycogen storage? a. eat a high-carbohydrate meal after her workouts b. drink a sports drink during her workout c. eat a high-protein meal after her workouts d. take the energy gel as directed e. drink a sports drink prior to her workout

eat a high-carbohydrate meal after her workouts

A good strategy for weight gain in underweight individuals is to ____. a. avoid exercise, especially strength training b. eat small portions to prevent feeling overwhelmed c. select foods with high levels of trans fats d. avoid scheduled meals and eat throughout the day e. eat energy-dense foods

eat energy-dense foods

hyperglycemia

elevated blood glucose concentrations.

nonexercise activity thermogenesis (NEAT)

energy expended in both plant-derived and animal-derived foods

If energy intake continues to exceed energy expenditure, the ______________ fat cells stimulate cell proliferation so fat cell number ______________.

enlarged increases

Genetic factors determine how susceptible a person is to developing obesity, but ____________ factors such as a consistently healthy lifestyle and healthy diet can play a significant role as well.

epigenetic

Which two dietary excesses are associated with an increased risk for cardiovascular disease, hypertension, diabetes, and cancer? __________________________________________________________

excess energy intake and saturated fat

initiators

factors that cause mutations that give rise to cancer, such as radiation and carcinogens.

promoters

factors that favor the development of cancers once they have begun.

antipromoters

factors that oppose the development of cancer.

A diet that provides ample _____ and consists of a variety of nutrient-dense foods in quantities to meet ________ needs will not only enhance athletic performance but overall health as well.

fluid energy

Energy intake consists of the consumption of _______________________ .

foods and beverages

Nutrition plays a role in ____ of the top 10 causes of death in the United States. a. four b. five c. seven d. six e. three

four

According to MyPlate, approximately half of an individual's plate at a meal should consist of _______ ____ _____________. Current evidence suggests that low fruit and vegetable consumption is associated with mortality, particularly mortality from cardiovascular disease and some cancers.

fruits and vegetables

The image above represents someone who would be __________ weight.

gaining

Surgical Procedures for Severe Obesity All of these surgical procedures limit the amount of food that can be comfortably eaten. The dark pink area shows the altered flow of food through the GI tract. The pale pink area indicates the bypassed sections.

gastric bypass gastric banding sleeve gastrectomy

As a means of controlling appetite and cueing satiety, the ________ hormone is regulated by intake.

ghrelin

What hormone increases with fasting, hunger, starvation and decreases with food intake?

ghrelin

What hormone stimulates appetite, increases food intake, decreases energy expenditure?

ghrelin

Which substance is secreted primarily by the stomach cells and promotes eating and weight gain by increasing smell sensitivity, stimulating appetite, and promoting efficient energy storage? a. ghrelin b. lipoprotein lipase c. leptin d. cholecystokinin (CCK) e. serotonin

ghrelin

genic =

give rise to

hypertrophy

growing larger; with regard to muscles, an increase in size (and strength) in response to use.

faith healing

healing by invoking divine intervention without the use of medical, surgical, or other traditional therapy.

cardial =

heart

cardiac arrest is known as a

heart attack

myocardial infarction (my-oh-KAR-dee-al) (in-FARK-shun) is known as a

heart attack

The top two leading causes of death in the United States are ______ and ________. a. Alzheimer's disease; cancers b. cancers; strokes c. heart disease; cancers d. chronic lung disease; accidents e. heart disease; diabetes mellitus

heart disease; cancers

Kava, valerian

herb Drug Anesthetics Interaction May enhance drug action

Evening primrose oil, borage

herb Drug Anticonvulsants Interaction Lower seizure threshold

Feverfew

herb Drug Aspirin, ibuprofen, and other nonsteroidal anti-inflammatory drugs Interaction Negates the effect of the herb in treating migraine headaches

Valerian

herb Drug Barbiturates Interaction Causes excessive sedation

American ginseng, karela

herb Drug Blood glucose regulators Interaction Affect blood glucose levels

Echinacea (possible immunostimulant)

herb Drug Cyclosporine and corticosteroids (immunosuppressants) Interaction May reduce drug effectiveness

Kyushin, licorice, plantain, uzara root, hawthorn, Asian ginseng

herb Drug Digoxin (cardiac antiarrhythmic drug derived from the herb foxglove) Interaction Interfere with drug action and monitoring

American ginseng

herb Drug Estrogens, corticosteroids, Breast cancer therapeutic agent Interaction Enhances hormonal response, Synergistically inhibits cancer cell growth

St. John's wort, saw palmetto, black tea

herb Drug Iron supplements Interaction Tannins in herbs inhibit iron absorption

Garlic

herb Drug Protease inhibitor (HIV drug) Interaction May reduce drug effectiveness

St. John's wort

herb Drug Protease inhibitors (HIV drugs), warfarin (anticlotting drug), digoxin (cardiac antiarrhythmic drug), oral contraceptives, tamoxifen (breast cancer drug) Interaction May enhance or reduce drug effectiveness

Kelp (iodine source)

herb Drug Synthroid or other thyroid hormone replacers Interaction Interferes with drug action

Feverfew, garlic, ginkgo, ginger, and Asian ginseng

herb Drug Warfarin, coumarin (anticlotting drugs, "blood thinners") Interaction Prolong bleeding time; increase likelihood of hemorrhage

Muscle glycogen stores become depleted after an intense physical activity. The best way to replenish muscle glycogen stores after physical activity is to consume a _______________________________________ within __ hour/hours after exercise completion.

high carbohydrate meal or snack 2

Physical activity appears to have the greatest effect on reducing blood pressure in individuals who have ____________________________________________________________________.

higher blood pressure and are less active to begin with

androstenedione

hormones made in the adrenal glands that serve as precursors to the male sex hormone, testosterone; falsely promoted as burning fat, building muscl, and slowing aging

DHEA and androstenedione

hormones made in the adrenal glands that serve as precursors to the male sex hormone, testosterone; falsely promoted as burning fat, building muscle, and slowing aging.

What is hormone is also called somatotropin

human growth hormone

Which of the following ergogenic aids increases the risk of acromegaly and a shortened life span? a. carnitine b. beta-hydroxymethylbutyrate (HMB) c. creatine d. human growth hormone e. DHEA

human growth hormone

hGH stands for

human growth hormone

Ghrelin nickname is _________ ______________.

hunger hormone

An increase in skeletal muscle size, resulting in increased strength is known as ______________.

hypertrophy

The increase in mass or girth of the muscle due to an enlargement of its component cells is known as ________________.

hypertrophy

The increase in volume of the muscle fibers due to the enlargement of its components is referred to as ______________.

hypertrophy

Cardiorespiratory conditioning

improvements in heart and lung function and increased blood volume, brought about by aerobic training.

Higher levels of visceral fat will ___________ an individual's risk of developing many chronic diseases, including type 2 diabetes and cardiovascular disease.

increase

Initially, when energy intake exceeds expenditure, fat cells ____________ size and _____________________ in number.

increase do not change

Accumulation of fat in the abdominal region changes the body's metabolism, resulting in _____. a. hair loss b. low triglycerides c. high HDL cholesterol d. low blood pressure e. insulin resistance

insulin resistance

The burning is due to the buildup of ________ in the muscle tissue, a result of her muscles supplying ATP _______________.

lactate anaerobically

macrophages (mak-roe-fay-jez)

large phagocytic cells that serve as scavengers of the blood, clearing it of old or abnormal cells, cellular debris, and antigens.

antibodies

large proteins of the blood and body fluids, produced by the immune system in response to the invasion of the body by foreign molecules (usually proteins called antigens). Antibodies combine with and inactivate the foreign invaders, thus protecting the body.

The basal metabolic rate is mainly influenced by the amount of _______ body mass.

lean

The hormone _______ regulates appetite in response to body fat.

leptin

What hormone increases with increased body fat?

leptin

What hormone suppresses appetite, enhances satiety and increases energy expenditure?

leptin

What substance maintains homeostasis by regulating food intake and energy expenditure in response to adipose tissue? a. lipoprotein lipase b. ghrelin c. leptin d. cholecystokinin (CCK) e. serotonin

leptin

LPL stands for ______ _______

lipoprotein lipase

Obese individuals generally have more ___________ ________ activity in their fat cells than normal weight individuals. This is an enzyme responsible for removing triglycerides from the blood stream and placing them in fat storage.

lipoprotein lipase

The enzyme responsible for pulling circulating, excess triglycerides out of the bloodstream and placing them into fat storage is called ___________ ________ .

lipoprotein lipase

Weight loss serves as a signal to the gene that produces _____, saying "Make more of the enzyme that stores fat." a. serotonin b. lipoprotein lipase c. leptin d. CCK e. ghrelin

lipoprotein lipase

convenient dietary supplements

liquid meal replacers, energy drinks, energy bars, and energy gels that athletes and active people use to replenish energy and nutrients when time is limited.

The image above represents someone who would be ___________ weight.

losing

MyPlate suggests that dietary protein and dairy foods should generally be ____ ____. However, some fats increase one's risk for disease, particularly cardiovascular disease. Foods including pizza, ice cream, burgers, and sausage are all high in __________ fat and should therefore be limited in the diet.

low fat saturated

Fat accumulated in the ________ body is subcutaneous fat, while fat accumulated in the ____________ area is visceral fat.

lower abdominal

T-cells

lymphocytes that attack antigens. T stands for the thymus gland, where the T-cells mature.

B-cells

lymphocytes that produce antibodies. B stands for bone marrow, where the B-cells develop and mature.

The image above represents someone who would be ____________ weight.

maintain

Weight management

maintaining body weight in a healthy range by preventing gradual weight gains over time and losing weight if overweight, and by preventing weight losses and gaining weight if underweight.

cancers

malignant growths or tumors that result from abnormal and uncontrolled cell division.

brown adipose tissue

masses of specialized fat cells packed with pigmented mitochondria that produce heat instead of ATP.

The accepted measure of a person's cardiorespiratory fitness is __________ __________ _________.

maximal oxygen uptake

VO2 max stands for

maximal oxygen uptake

Diabetes mellitus

metabolic disorder characterized by elevated blood glucose resulting from insufficient insulin, ineffective insulin, or both; the complete medical term is diabetes mellitus (meh-LIE-tus). When blood glucose levels are higher than normal but below the diagnosis of diabetes, the condition is called prediabetes. mellitus = honey-sweet (sugar in urine)

The aerobic system can maintain a moderate level of physical activity for _____. a. 10 to 20 minutes b. 10 seconds c. 2 to 10 minutes d. 10 seconds to 2 minutes e. more than 20 minutes

more than 20 minutes

orex =

mouth

synergistic

multiple factors operating together in such a way that their combined effects are greater than the sum of their individual effects.

myo =

muscle

Many myofibrils are found within an individual ___________ ______.

muscle fiber

A heart attack is also referred to as a __________________ _____________.

myocardial infarction

Physical activity helps to ____________ glucose tolerance.

normalize

Higher levels of subcutaneous fat will generally __________ an individual's risk of developing chronic diseases.

not affect

Prevention of obesity is most critical during childhood/adolescence when fat cells increase in _____________. People with ___________________ number of fat cells tend to regain lost weight more readily.

number an increased

A BMI of 32 would indicate that a person is __________. a. at a healthy weight b. extremely obese c. obese d. underweight e. overweight

obese

Ellen is a 55-year-old woman with multiple medical problems, including chronic back pain. She is 66 inches tall and weighs 286 pounds. She takes medications for high blood pressure and hypercholesterolemia, both of which are currently under control. She also takes pain medications every day and has difficulty walking, although she occasionally attends a water exercise class at the local sports center. She states that she has been overweight most of her life and confesses that foods, especially sweet foods, are a comfort to her when she experiences physical or emotional pain. Her diet history reveals an intake of two or three cans of ginger ale or root beer each day. Her usual meals with her husband include meat or chicken (she does not like fish) and vegetables, such as corn or potatoes. She snacks on several types of frozen desserts between meals. She enjoys milk on occasion but admits that it is not a part of her regular diet. A recent visit to her doctor reveals a weight gain of 15 pounds over the past six months and an increase in her fasting blood glucose level into the "pre-diabetes" range. She has no family history of diabetes. Her doctor has recommended she lose weight and make lifestyle changes to prevent her from developing diabetes. 1. Prior to gaining 15 pounds over the last six months, Ellen was _____ which is associated with _______, an underlying cause of most other chronic diseases. a. overweight; heart disease b. obese; chronic inflammation c. obese; heart disease d. overweight; metabolic syndrome e. obesity; cancer

obese; chronic inflammation

hyperplastic obesity

obesity due to an increase in the number of fat cells

hypertrophic obesity

obesity due to an increase in the size of fat cells

Ellen is a 55-year-old woman with multiple medical problems, including chronic back pain. She is 66 inches tall and weighs 286 pounds. She takes medications for high blood pressure and hypercholesterolemia, both of which are currently under control. She also takes pain medications every day and has difficulty walking, although she occasionally attends a water exercise class at the local sports center. She states that she has been overweight most of her life and confesses that foods, especially sweet foods, are a comfort to her when she experiences physical or emotional pain. Her diet history reveals an intake of two or three cans of ginger ale or root beer each day. Her usual meals with her husband include meat or chicken (she does not like fish) and vegetables, such as corn or potatoes. She snacks on several types of frozen desserts between meals. She enjoys milk on occasion but admits that it is not a part of her regular diet. A recent visit to her doctor reveals a weight gain of 15 pounds over the past six months and an increase in her fasting blood glucose level into the "pre-diabetes" range. She has no family history of diabetes. Her doctor has recommended she lose weight and make lifestyle changes to prevent her from developing diabetes. 3. Ellen's high intake of added sugars from frozen desserts and daily soft drink consumption puts her at higher risk for: a. stroke. b. hypertension. c. cancer. d. atherosclerosis. e. obesity.

obesity.

bovine =

of cattle

nervos =

of nervous origin

An individual muscle fiber is _______________________.

one long muscle cell

Weight loss is recommended for those who are obese and for those who are overweight with one or more obesity-related risk factors. All of the following are obesity-related risk factors except: a. abnormal blood lipids b. osteoporosis c. diabetes or prediabetes d. hypertension e. sleep apnea

osteoporosis

ektopos =

out of place

bariatric

pertaining to the field of medicine that specializes in treating obesity.

creatine phosphate (CP) also called

phosphocreatine

vigorous-intensity physical activity

physical activity that requires a large increase in breathing and/or heart rate and expends more than 7 kcalories per minute. Walking at a very brisk pace (>4.5 miles per hour) or running at a pace of at least 5 miles per hour are examples.

moderate-intensity physical activity

physical activity that requires some increase in breathing and/or heart rate and expends 3.5 to 7 kcalories per minute. Walking at a speed of 3 to 4.5 miles per hour (about 15 to 20 minutes to walk 1 mile) is an example.

sedentary

physically inactive (literally, "sitting down a lot").

The number of kcalories that the body derives from a food, in contrast to the number of kcalories determined by calorimeters, is known as _____. a. thermogenesis b. energy balance c. thermic energy d. an energy equivalent e. physiological fuel value

physiological fuel value

geophagia (gee-oh-FAY-gee-uh) is also known as

pica

exercise

planned, structured, and repetitive body movements that promote or maintain physical fitness.

Fad diets

popular eating plans that promise quick weight loss. Most fad diets severely limit certain foods or overemphasize others (for example, never eat potatoes or pasta, or eat cabbage soup daily).

After growth ceases, the number of fat cells may continue to increase if energy balance is __________.

positive

The speed at which a given amount of exertion is completed defines muscle _____. a. strength b. power c. capacity d. endurance e. flexibility

power

endoscopic procedures

practices that require a physician to insert a medical device into the body (in this case, the gastrointestinal tract) to examine or treat a disorder.

anabolic =

promoting growth

Which kind of food generally has the highest thermic effect? a. carbohydrate b. fat c. alcohol d. starch e. protein

protein

immunoglobulins (IM-you-noh-GLOB-you-linz)

proteins capable of acting as antibodies.

Brown adipose tissue ____. a. stores fat for other cells b. contains very few brite adipocytes c. can become white adipose tissue d. provides energy to other cells e. releases stored energy as heat

releases stored energy as heat

weight cycling

repeated loss and regain of body weight; sometimes called yo-yo dieting when weight cycling results from sporadic restrictive dieting.

People who are physically fit tend to show a greater ____________ to colds.

resistance

Four of the following methods can assess body fat. What is the exception? a. waist circumference b. hydrodensitometry c. skinfold measures d. respiratory capacity e. air displacement plethysmography

respiratory capacity

Physically fit people enjoy ________ sleep.

restful

Identify the activities that would most likely improve an individual's cardiorespiratory fitness. Check all that apply. a. Stretching b. Running c. Bench pressing d. Triathlon

running triathlon

The subsections of a myofibril that perform muscle contraction are called _____________.

sarcomeres

Leptin nickname is _________ ______________.

satiety hormone

An ice hockey player who engages in repeated bouts of high intensity, fast skating maneuvers will need ________ _________ of ATP. As a result, ice hockey players will typically use ____________ respiration during a game.

short bursts anaerobic

myokines

signaling proteins secreted by skeletal muscles.

The body's first lines of defense

skin, mucous membranes, GI tract

prehypertension

slightly higher than normal, but below the diagnosis of hypertension (see Table 18-4).

Which symptom(s) is/are suspicious for hypothermia? a. flushed skin b. slow breathing and slow heart rate c. severe muscle cramping d. diarrhea e. nausea and vomiting

slow breathing and slow heart rate

In type 2 diabetes, ____. a. ketones are produced for energy b. cells break down protein and fat c. some glucose enters the cells, but slowly d. weight loss occurs despite polyphagia e. no glucose enters the cells

some glucose enters the cells, but slowly

cytokines (SIGH-toe-kines)

special proteins that direct immune and inflammatory responses.

If the body's first lines of defense - the skin, mucous membranes, and GI tract barriers fail then what organs go into action?

spleen, lymph nodes, thymus, cells of the immune system

If an endurance athlete exercises for more than 1 hour, what would be the best beverage to consume? a. undiluted fruit juices b. cool water c. sports drink d. alcohol e. carbonated beverages

sports drink

Ghrelin primarily secreted by _____________ cells.

stomach

The ability of muscles to do work against resistance defines muscle _____. a. flexibility b. tolerance c. endurance d. strength e. persistence

strength

A pear shape is generally the terms used to describe higher amounts of ______________ fat, while an apple shape is generally the terms used to describe higher amounts of ____________ fat.

subcutaneous visceral

Fat accumulated in the lower body (pear shape) is _________________ fat, while fat accumulated in the abdominal area (apple shape) is ___________ fat.

subcutaneous visceral

ergogenic aids

substances or techniques used in an attempt to enhance physical performance. ergo = work genic = gives rise to

antigens

substances that elicit the formation of antibodies or an inflammation reaction from the immune system. Examples of antigens include viruses, bacteria, and toxins.

heart attack

sudden tissue death caused by blockages of vessels that feed the heart muscle; also called myocardial (my-oh-KAR-dee-al) infarction (in-FARK-shun) or cardiac arrest. myo = muscle cardial = heart infarct = tissue death

Identify the activities that would most likely improve an individual's cardiorespiratory fitness. Check all that apply. a. Swimming b. Front squatting c. Yoga d. Running

swimming running

A downward _______________ effect is often seen when impaired immunity leads to infectious diseases that further increase nutrient needs while decreasing food intake.

synergistic

muscle endurance

the ability of a muscle to contract repeatedly without becoming exhausted.

Muscle strength

the ability of muscles to work against resistance.

Cardiorespiratory endurance

the ability to perform large-muscle, dynamic exercise of moderate to high intensity for prolonged periods.

amenorrhea

the absence of or cessation of menstruation. Primary amenorrhea is menarche delayed beyond 16 years of age. Secondary amenorrhea is the absence of three to six consecutive menstrual cycles.

hourly sweat rate

the amount of weight lost plus fluid consumed during exercise per hour. One pound equals roughly 2 cups (500 milliliters) of fluid.

lean body mass

the body minus its fat.

immune system

the body's natural defense against foreign materials that have penetrated the skin or mucous membranes.

immune response

the body's reaction to foreign antigens, which neutralizes or eliminates them, thus preventing damage.

Flexibility

the capacity of the joints to move through a full range of motion; the ability to bend and recover without injury.

Divide the grams of carbohydrates per serving by the serving size (in milliliters) and multiply by 100 to calculate

the carbohydrate concentration of a sports drink

Behavior modification

the changing of behavior by the manipulation of antecedents (cues or environmental factors that trigger behavior), the behavior itself, and consequences (the penalties or rewards attached to the behavior).

fitness

the characteristics that enable the body to perform physical activity; more broadly, the ability to meet routine physical demands with enough reserve energy to rise to a physical challenge; or the body's ability to withstand stress of all kinds.

Coronary heart disease (CHD)

the damage that occurs when the blood vessels carrying blood to the heart (the coronary arteries) become narrow and occluded.

thrombosis (throm-BOH-sis)

the formation of a thrombus (THROM-bus), or a blood clot, that may obstruct a blood vessel, causing gradual tissue death.

type 1 diabetes

the less common type of diabetes in which the pancreas produces little to no insulin. Type 1 diabetes usually results from autoimmune destruction of pancreatic beta cells.

type 2 diabetes

the more common type of diabetes in which the cells fail to respond to insulin. Type 2 diabetes usually accompanies obesity and results from insulin resistance coupled with insufficient insulin secretion.

neutrophils (new-tro-fills)

the most common type of white blood cell. Neutrophils destroy antigens by phagocytosis.

embolism

the obstruction of a blood vessel by an embolus (EM-boh-luss), or traveling clot, causing sudden tissue death. embol = to insert, plug

All three energy systems function at all times, but depending on the intensity of the activity and the conditioning of the athlete, one system will predominate at any given time.

the phosphagen system the lactic acid system the aerobic system

set point

the point at which controls are set (for example, on a thermostat). The set-point theory that relates to body weight proposes that the body tends to maintain a certain weight by means of its own internal controls.

phagocytosis (FAG-oh-sigh-TOH-sis)

the process by which phagocytes engulf and destroy foreign materials.

carcinogenesis (CAR-sin-oh-JEN-eh-sis)

the process of cancer development.

muscle power

the product of force generation (strength) and movement velocity (speed); the speed at which a given amount of exertion is completed.

body composition

the proportions of muscle, bone, fat, and other tissue that make up a person's total body weight.

peripheral resistance

the resistance to pumped blood in the small arterial branches (arterioles) that carry blood to the tissues.

metastasize (me-TAS-tah-size)

the spread of cancer from one part of the body to another.

iridology

the study of changes in the iris of the eye and their relationships to disease.

cartilage therapy

the use of cleaned and powdered connective tissue, such as collagen, to improve health.

bioelectromagnetic medical applications

the use of electrical energy, magnetic energy, or both to stimulate bone repair, wound healing, and tissue regeneration.

Resistance training

the use of free weights or weight machines to provide resistance for developing muscle strength, power, and endurance; also called weight training. A person's own body weight may also be used to provide resistance such as when a person does push-ups, pull-ups, or abdominal crunches.

orthomolecular medicine

the use of large doses of vitamins to treat chronic disease.

ozone therapy

the use of ozone gas to enhance the body's immune system.

herbal medicine (ERB-al)

the use of plants to treat disease or improve health; also known as botanical medicine or phytotherapy.

biofeedback

the use of special devices to convey information about heart rate, blood pressure, skin temperature, muscle relaxation, and body functions to enable a person to learn how to consciously control these medically important activities.

hydrotherapy

the use of water (in whirlpools, as douches, or packed as ice, for example) to promote relaxation and healing.

Cardiac output

the volume of blood discharged by the heart each minute; determined by multiplying the stroke volume by the heart rate. The stroke volume is the amount of oxygenated blood the heart ejects toward the tissues at each beat. Cardiac output (volume/minute) = stroke volume (volume/beat) × heart rate (beats/minute).

chelation (kee-LAY-shun)

therapy: the use of ethylene diamine tetraacetic acid (EDTA) to bind with metallic ions, thus healing the body by removing toxic metals.

platelets

tiny, disc-shaped bodies in the blood, important in blood clot formation.

infarct =

tissue death

phagein =

to eat

embol =

to insert, plug

What is the first dietary objective to treat anorexia nervosa? a. decrease physical activity b. eat foods with lower energy density c. decrease fat intake d. to stop further weight loss e. increase physical activity

to stop further weight loss

obese

too much body fat with adverse health effects; BMI 30 or more.

TIA stands for

transient ischemic attack

embolus (EM-boh-luss)

traveling clot

sarcomere

unit of a myofibril Animation shows the structure of vertebrate skeletal muscles. It starts at a large scale, showing the muscles of a human upper arm, and then gradually zooms in to smaller and smaller levels.

upper range of overweight

cruciferous vegetables

vegetables of the cabbage family, including cauliflower, broccoli, and brussels sprouts.

Intra-abdominal fat is the same as a. waist fat. b. visceral fat. c. fat in the thighs. d. fat in the arms and legs. e. subcutaneous fat.

visceral fat.

Which nutrient protects the body against oxidative damage? a. vitamin C b. omega-3 fatty acids c. vitamin D d. protein e. zinc

vitamin C

A person's _________ circumference is a good indicator of central obesity and suggests the presence of _____________ fat.

waist visceral

Metabolic syndrome includes all of the following signs and symptoms except ___________. a. waist circumference of greater than 35 for men and greater than 30 for women b. blood pressure > 120/80 mm Hg c. HDL < 40 mg/dL d. triglycerides > 199mg/dL e. fasting glucose > 100 mg/dL

waist circumference of greater than 35 for men and greater than 30 for women

Moderate intensity physical activity is characterized by _____. a. walking speed of 3 to 4 mph b. walking speed of 4 ½ to 5 mph c. walking speed of 2 ½ to 3 mph d. perceived exertion of 3 to 5 mph e. ability to sing while walking

walking speed of 3 to 4 mph

water

enhanced water

water that is fortified with ingredients such as vitamins, minerals, protein, oxygen, or herbs. Enhanced water is marketed as vitamin water, sports water, oxygenated water, and protein water.

The body mass index describes the relationship between a person's _____. a. weight and percent of body fat b. weight and circumference of waist c. weight and height d. height and circumference of waist e. height and percent of body fat

weight and height

In considering the environmental influences of weight loss, it is important to remember that ____. a. contrary to popular behavior, the size of the plate or bowl does not influence intake b. people tend to eat less when socializing with others c. people pay more attention to how much they have eaten when others are around d. the more effort needed to obtain food, the more likely food will be eaten e. when offered a large assortment of foods, people tend to eat more

when offered a large assortment of foods, people tend to eat more

Phagocytes (FAG-oh-sites)

white blood cells (neutrophils and macrophages) that have the ability to ingest and destroy foreign substances. phagein = to eat

lymphocytes (LIM-foh-sites)

white blood cells that participate in acquired immunity; B-cells and T-cells.

brite adipocytes

white fat cells with brown fat cell characteristics; also called beige adipocytes.

an =

without

ergo =

work

Growth effect on BMR

In children, adolescents, and pregnant women, the BMR is higher.

Vitamin C and E key role(s) in immune function

Protect against oxidative damage

Selenium key role(s) in immune function

Protects against oxidative damage

irisin

Protein that triggers transformation of white fat cells into brite fat cells

Identify factors that protect people from the spread of infectious diseases and describe the role of nutrition in immunity.

Public health measures such as purification of water and safe handling of food help prevent the spread of infection in developed nations, and immunizations and antibiotics protect individuals. Nevertheless, some infectious diseases still endanger people today. Nutrition cannot prevent or cure infectious diseases, but adequate intakes of all the nutrients can help support the immune system as the body defends against disease-causing agents. If the immune system is impaired because of malnutrition or disease, a person becomes vulnerable to infectious disease. Inflammation underlies obesity and many chronic diseases.

Which weight-loss drug increases the release of norepinephrine? a. Qsymia b. Xenical c. Belviq d. lorcaserin hydrochloride e. orlistat

Qsymia

Vitamin D key role(s) in immune function

Regulates immune cell (T-cell) responses; participates in antibody production

Sally is a 43-year-old mother of two who has gained 50 pounds over the past 5 years. She is 64 inches tall and weighs 180 pounds with a BMI of 30.8. Her waist circumference is 37 inches. She acknowledges that she is not as physically active as she would like to be. She also notes how recent stresses in her life have affected her sleep and seem to have triggered her appetite for sweets and comfort foods. Sally's father recently died from complications of type 2 diabetes, and her mother and sisters are overweight. Sally says she is very motivated to "not get diabetes" and is disturbed that her recent physical exam revealed mildly elevated blood pressure, glucose, and cholesterol levels. 1. Sally stated that recent stresses in her life are affecting her sleep and seemed to have triggered her appetite for sweets and comfort foods. Which of the following statements would be best to explain why her lack of sleep has increased her appetite? a. Levels of Neuropeptide Y, a brain chemical that causes carbohydrate cravings, are high and may contribute to her sleep problems. b. Lack of sleep increases levels of ghrelin which stimulates appetite and decreases levels of leptin which decreases appetite. c. The satiety hormone leptin increases with lack of sleep. d. Lack of sleep decreases ghrelin levels. e. Lack of sleep increases uncoupling protein.

Lack of sleep increases levels of ghrelin which stimulates appetite and decreases levels of leptin which decreases appetite.

Age effect on BMR

Lean body mass diminishes with age, slowing the BMR. The BMR begins to decrease in early adulthood (after growth and development cease) at a rate of about 2 percent/decade. A reduction in voluntary activity as well brings the total decline in energy expenditure to about 5 percent/decade.

All of the following are true regarding weight-loss surgery except: a. Bariatric surgery suppresses hunger and alters metabolism by changing production of hormones. b. Food intake is limited by reducing stomach capacity. c. With limited food intake and reduced absorptive surfaces, vitamin and mineral deficiencies are common. d. Dramatic improvements are seen in blood lipids, lower blood pressure, and diabetes. e. Medical supervision is only required for the first 6-9 months after surgery.

Medical supervision is only required for the first 6-9 months after surgery.

The graph represents a dose-response relationship between fruit and vegetable consumption and all-cause mortality. Three labels are missing from the horizontal axis. Select the correct option for these missing axis labels in the questions that follow the graph. Which label below belongs to B? Low Fruit and Vegetable Consumption Moderate Fruit and Vegetable Consumption High Fruit and Vegetable Consumption

Moderate Fruit and Vegetable Consumption

The Vicious Cycle of Restrictive Dieting and Binge Eating

Negative self-perceptions Restrictive dieting Binge eating Purging

Smoking effect on BMR

Nicotine increases energy expenditure.

Review some of the causes of obesity.

Obesity has many causes and most interact, creating a complex scenario. Environmental factors, such as overeating and physical inactivity, may influence a person's genetic susceptibility to obesity.

Nutrient-Dense Snacks for Athletes and Active People

One ounce of almonds provides protein, fiber, calcium, vitamin E, and healthy unsaturated fats. Similar choices include other nuts or trail mix consisting of dried fruit, nuts, and seeds. Low-fat Greek yogurt contains more protein per serving than regular yogurt, but a little less calcium. A small amount of fresh fruit adds fiber and vitamins. A similar choice is lowfat cheese paired with fresh fruit. Low-fat milk or chocolate milk together with fig bars or oatmeal raisin cookies offer protein and fiber. A similar choice is wholegrain cereal with low-fat milk. Popcorn offers fiber and a fruit smoothie quenches thirst and provides valuable vitamins. A similar choice is pretzels and fruit juice.

_______ is the use of large doses of vitamins to treat chronic disease. a. Orthomolecular medicine b. Macrobiotics c. Naturopathic medicine d. Chelation therapy e. Homeopathy

Orthomolecular medicine

Explain the risks and benefits, if any, of aggressive ways to treat obesity.

Overweight and obese people may benefit most from improving eating and activity habits. Those with clinically severe obesity and high risks of medical problems may need more aggressive treatment, including drugs or surgery. Such treatments may offer benefits, but also incur some risks.

Describe the health benefits of being physically fit and explain how to develop the components of fitness.

Physical activity brings good health and long life. To develop fitness—whose components are flexibility, cardiorespiratory endurance, muscle strength and endurance, and body composition—a person must condition the body, through training, to adapt to the activity performed.

vulnerable plaque

Plaque that is susceptible to rupture because it has only a thin fibrous barrier between its lipid-rich core and the artery lining

Which of the following is true about the body's set point? a. Maximum weight of a person b. Minimum weight of a person c. Point at which a person's weight plateaus before dropping again quickly d. Point above which the body tends to lose weight and below which it tends to gain weight e. Point at which the physical discomforts of severe obesity overcome the desire to eat

Point above which the body tends to lose weight and below which it tends to gain weight

The energy density of a baked potato that weighs 122 grams and delivers 114 kcalories is ______________________. The energy density of 1 oz of potato chips, which weigh 28 grams and deliver 154 kcalories, is ______________________.

0.93 kcalories/g 5.5 kcalories/g

Kaitlyn F. is a 21-year-old woman who weighs 121 pounds. She has taken up running in an effort to lose weight and improve her endurance. She runs 3 to 4 days a week for approximately 45 minutes to an hour. At the store, she finds a sports "energy gel" labeled as a "natural performance enhancer." Each 1.1-ounce package provides 100 kcalories, 40 milligrams sodium, 30 milligrams potassium, and 25 grams total carbohydrates. The directions read: "For best results, consume one package 15 minutes before activity, one to two packages per hour during activity and one package immediately after activity to aid in recovery. Always follow consumption with water." Kaitlyn is trying to determine whether she needs this product for her training regimen. 7. Which of the following would be the best meal for Kaitlyn to consume one hour before she begins her 45-60 minute activity? a. 1 ounce of almonds b. One energy packet mixed with 1 cup of water c. 1 cup of chili d. 2 cups of raw carrots and broccoli e. 1 cup of 1 percent low-fat milk blended with one small vanilla

1 cup of 1 percent low-fat milk blended with one small vanilla

In Diet & Wellness Plus you will create the below profile and add the foods below. You will then pull Reports and answer the questions. Topic: Diabetes Menu: One Day Menu for Diabetes Management DWP Reports Used: Intake vs. Goals Source Analysis: Carbohydrate Exchanges Spreadsheet Profile for Sue Zhu: Birth Date: Insert a birthday so that Sue is 36 months old when you deploy the assignment. Gender: Female Height: 3 ft, 4 inches Weight: 34 lbs Not Pregnant, Non-Smoker, Non Strict Vegetarian/Vegan Activity Level: Active Track Diet: Sample Menu for Child with Type 1 Diabetes Breakfast Pancakes (1 item) Peanut Butter, Smooth (2 teaspoons) Juice, Orange (4 fluid ounces) Morning Snack Grapes, Red or Green (0.5 cups - Seedless) Cheese, Mozzarella, Part Skim Milk (0.5 ounce) Lunch Bread, 100% Whole Wheat (1 slices - 3 ¾ in. x 5 in. x ½ in.) Ham, Sliced, Prepackaged or Deli (1 slice - 4 ¼ in. squares) Avocado, California (0.22 items fruit without skin) Milk, Low Fat, 1% (4 fluid ounces) Afternoon Snack Cereal, Granola, Prepared (0.25 cups) Dinner Soup, Chicken Noodle (0.75 cups) Cornbread (0.5 pieces) Broccoli, Chopped, Boiled, Drained (0.5 cups) Milk, Low Fat, 1% (4 fluid ounces) 7. Last year Sue was admitted to the hospital with diabetic ketoacidosis (DKA), a severe condition that results in electrolyte imbalance, dehydration, hyperglycemia (high blood sugar) and the production of dangerous ketoacids. Since then Sue's parents carefully watch her fluid intake as dehydration may be a symptom of DKA. How many more cups of water per day does Sue need to meet her fluid needs? (Hint: 1 g water = 1 ml water and there are 237 mls in 1 cup of water.) a. About 4 ½ more cups b. About 5 ½ more cups c. About 2 ½ more cups d. About 1 ½ more cups

About 2 ½ more cups

Identify the factors that influence an athlete's fluid needs and describe the differences between water and sports drinks.

Active people need to drink plenty of water; endurance athletes need to drink both water and carbohydrate-containing beverages, especially during training and competition. During events lasting longer than 3 hours, athletes need to pay special attention to replace sodium losses to prevent hyponatremia.

The graph represents a dose-response relationship between fruit and vegetable consumption and all-cause mortality. Three labels are missing from the horizontal axis. Select the correct option for these missing axis labels in the questions that follow the graph. Which label below belongs to C? Low Fruit and Vegetable Consumption Moderate Fruit and Vegetable Consumption High Fruit and Vegetable Consumption

High Fruit and Vegetable Consumption

leptin

Hormone that maintains homeostasis by regulating food intake and energy expenditures in response to adipose tissue

ghrelin

Hormone that promotes eating and weight gain by increasing smell sensitivity, stimulating appetite, and promoting energy storage

Ellen is a 55-year-old woman with multiple medical problems, including chronic back pain. She is 66 inches tall and weighs 286 pounds. She takes medications for high blood pressure and hypercholesterolemia, both of which are currently under control. She also takes pain medications every day and has difficulty walking, although she occasionally attends a water exercise class at the local sports center. She states that she has been overweight most of her life and confesses that foods, especially sweet foods, are a comfort to her when she experiences physical or emotional pain. Her diet history reveals an intake of two or three cans of ginger ale or root beer each day. Her usual meals with her husband include meat or chicken (she does not like fish) and vegetables, such as corn or potatoes. She snacks on several types of frozen desserts between meals. She enjoys milk on occasion but admits that it is not a part of her regular diet. A recent visit to her doctor reveals a weight gain of 15 pounds over the past six months and an increase in her fasting blood glucose level into the "pre-diabetes" range. She has no family history of diabetes. Her doctor has recommended she lose weight and make lifestyle changes to prevent her from developing diabetes. 4. Ellen's doctor also orders a lipid profile and reviews the results in conjunction with the results of her history and physical examination. Which of the following is considered to indicate high risk of heart disease? a. Total blood cholesterol of 220 mg/dL b. HDL cholesterol of 30 mg/dL c. Triglycerides of 165 mg/dL d. LDL cholesterol of 95 mg/dL e. Blood pressure of 136/85

HDL cholesterol of 30 mg/dL

List the leading nutrition-related causes of death in the United States.

Heart disease and cancers are the two leading causes of death in the United States, and strokes and diabetes also rank among the top 10. All four of these chronic diseases have significant links with nutrition. Other lifestyle risk factors and genetics are also important.

Vitamin B6 key role(s) in immune function

Helps maintain an effective immune response; participates in antibody production

Zinc key role(s) in immune function

Helps maintain an effective immune response; participates in antibody production

Omega-3 fatty acids key role(s) in immune function

Helps resolve inflammation when it is no longer needed for the immune response through production of lipid mediators known as resolvins and protectins, which also play a role in enhancing host defense

Sally is a 43-year-old mother of two who has gained 50 pounds over the past 5 years. She is 64 inches tall and weighs 180 pounds with a BMI of 30.8. Her waist circumference is 37 inches. She acknowledges that she is not as physically active as she would like to be. She also notes how recent stresses in her life have affected her sleep and seem to have triggered her appetite for sweets and comfort foods. Sally's father recently died from complications of type 2 diabetes, and her mother and sisters are overweight. Sally says she is very motivated to "not get diabetes" and is disturbed that her recent physical exam revealed mildly elevated blood pressure, glucose, and cholesterol levels. 2. Looking at Sally's health information, you need to tell her about all of the following health risks to encourage her to lose weight. Which health risk is incorrect? a. She has also gained more than 10 pounds since the age of 18, which doubles the risk of developing diabetes. b. Her mildly elevated blood pressure increases the risk of hypertension in the near future, and hypertension is a major risk factor for heart disease. c. Her BMI of 30.5 indicates that she is overweight. d. She is at increased risk of developing diabetes because she now has mildly elevated blood glucose levels and her father had type 2 diabetes. e. Sally's 37 inch waist size indicates central obesity which increases the risk of heart attack and stroke.

Her BMI of 30.5 indicates that she is overweight.

Which woman is doing a workout that primarily involves anaerobic exercise? a. Anastasia b. Kendra

Kendra

Ellen is a 55-year-old woman with multiple medical problems, including chronic back pain. She is 66 inches tall and weighs 286 pounds. She takes medications for high blood pressure and hypercholesterolemia, both of which are currently under control. She also takes pain medications every day and has difficulty walking, although she occasionally attends a water exercise class at the local sports center. She states that she has been overweight most of her life and confesses that foods, especially sweet foods, are a comfort to her when she experiences physical or emotional pain. Her diet history reveals an intake of two or three cans of ginger ale or root beer each day. Her usual meals with her husband include meat or chicken (she does not like fish) and vegetables, such as corn or potatoes. She snacks on several types of frozen desserts between meals. She enjoys milk on occasion but admits that it is not a part of her regular diet. A recent visit to her doctor reveals a weight gain of 15 pounds over the past six months and an increase in her fasting blood glucose level into the "pre-diabetes" range. She has no family history of diabetes. Her doctor has recommended she lose weight and make lifestyle changes to prevent her from developing diabetes. 5. To decrease her risk of cardiovascular disease, Ellen should: a. Limit saturated fat to less than 15% of daily kcalories. b. Limit cholesterol to less than 400 milligrams per day. c. Limit sodium intake to less than 2500 milligrams per day. d. Limit trans fats to less than 1% of daily kcalories. e. Consume three alcoholic beverages per day if male, and two if female.

Limit trans fats to less than 1% of daily kcalories.

The graph represents a dose-response relationship between fruit and vegetable consumption and all-cause mortality. Three labels are missing from the horizontal axis. Select the correct option for these missing axis labels in the questions that follow the graph. Which label below belongs to A? Low Fruit and Vegetable Consumption Moderate Fruit and Vegetable Consumption High Fruit and Vegetable Consumption

Low Fruit and Vegetable Consumption

All of the following are risk factors of a diet high in saturated fat except: a. Low LDL cholesterol b. Atherosclerosis c. Stroke d. High blood pressure

Low LDL cholesterol

Ellen is a 55-year-old woman with multiple medical problems, including chronic back pain. She is 66 inches tall and weighs 286 pounds. She takes medications for high blood pressure and hypercholesterolemia, both of which are currently under control. She also takes pain medications every day and has difficulty walking, although she occasionally attends a water exercise class at the local sports center. She states that she has been overweight most of her life and confesses that foods, especially sweet foods, are a comfort to her when she experiences physical or emotional pain. Her diet history reveals an intake of two or three cans of ginger ale or root beer each day. Her usual meals with her husband include meat or chicken (she does not like fish) and vegetables, such as corn or potatoes. She snacks on several types of frozen desserts between meals. She enjoys milk on occasion but admits that it is not a part of her regular diet. A recent visit to her doctor reveals a weight gain of 15 pounds over the past six months and an increase in her fasting blood glucose level into the "pre-diabetes" range. She has no family history of diabetes. Her doctor has recommended she lose weight and make lifestyle changes to prevent her from developing diabetes. 2. Which is a risk factor for chronic diseases based on Ellen's current diet and lifestyle? a. High consumption of plant proteins b. A diet high in vitamins and/or minerals c. Low intake of fiber and phytochemicals d. Low added sugar intake e. Excessive alcohol intake

Low intake of fiber and phytochemicals

Vitamin A key role(s) in immune function

Maintains healthy skin and other epithelial tissues (barriers to infection); participates in the cell replication and specialization that supports immune-cell and antibody production and the anti-inflammatory response

Protein key role(s) in immune function

Maintains healthy skin and other epithelial tissues (barriers to infection); participates in the synthesis and function of the organs and cells of the immune system and antibody production

Malnutrition effect on BMR

Malnutrition lowers the BMR.

In Diet & Wellness Plus you will create the below profile and add the foods below. You will then pull Reports and answer the questions. Topic: Diabetes Menu: One Day Menu for Diabetes Management DWP Reports Used: Intake vs. Goals Source Analysis: Carbohydrate Exchanges Spreadsheet Profile for Sue Zhu: Birth Date: Insert a birthday so that Sue is 36 months old when you deploy the assignment. Gender: Female Height: 3 ft, 4 inches Weight: 34 lbs Not Pregnant, Non-Smoker, Non Strict Vegetarian/Vegan Activity Level: Active Track Diet: Sample Menu for Child with Type 1 Diabetes Breakfast Pancakes (1 item) Peanut Butter, Smooth (2 teaspoons) Juice, Orange (4 fluid ounces) Morning Snack Grapes, Red or Green (0.5 cups - Seedless) Cheese, Mozzarella, Part Skim Milk (0.5 ounce) Lunch Bread, 100% Whole Wheat (1 slices - 3 ¾ in. x 5 in. x ½ in.) Ham, Sliced, Prepackaged or Deli (1 slice - 4 ¼ in. squares) Avocado, California (0.22 items fruit without skin) Milk, Low Fat, 1% (4 fluid ounces) Afternoon Snack Cereal, Granola, Prepared (0.25 cups) Dinner Soup, Chicken Noodle (0.75 cups) Cornbread (0.5 pieces) Broccoli, Chopped, Boiled, Drained (0.5 cups) Milk, Low Fat, 1% (4 fluid ounces) 4. One of Sue's mom's friends said she heard people with diabetes should not have fruit because it contains sugar. Sue's mom informed her that fruit is a very good carbohydrate source for people with diabetes because although it contains the natural fruit sugar fructose, it is also a good source of other nutrients and fiber. Fiber helps stabilize blood sugar. How does Sue's daily fiber intake compare to her goal? a. She ate 82% of her recommended fiber b. She ate 101% of her recommended fiber c. She ate 93% of her recommended fiber d. She ate 69% of her recommended fiber

She ate 69% of her recommended fiber

In Diet & Wellness Plus you will create the below profile and add the foods below. You will then pull Reports and answer the questions. Topic: Diabetes Menu: One Day Menu for Diabetes Management DWP Reports Used: Intake vs. Goals Source Analysis: Carbohydrate Exchanges Spreadsheet Profile for Sue Zhu: Birth Date: Insert a birthday so that Sue is 36 months old when you deploy the assignment. Gender: Female Height: 3 ft, 4 inches Weight: 34 lbs Not Pregnant, Non-Smoker, Non Strict Vegetarian/Vegan Activity Level: Active Track Diet: Sample Menu for Child with Type 1 Diabetes Breakfast Pancakes (1 item) Peanut Butter, Smooth (2 teaspoons) Juice, Orange (4 fluid ounces) Morning Snack Grapes, Red or Green (0.5 cups - Seedless) Cheese, Mozzarella, Part Skim Milk (0.5 ounce) Lunch Bread, 100% Whole Wheat (1 slices - 3 ¾ in. x 5 in. x ½ in.) Ham, Sliced, Prepackaged or Deli (1 slice - 4 ¼ in. squares) Avocado, California (0.22 items fruit without skin) Milk, Low Fat, 1% (4 fluid ounces) Afternoon Snack Cereal, Granola, Prepared (0.25 cups) Dinner Soup, Chicken Noodle (0.75 cups) Cornbread (0.5 pieces) Broccoli, Chopped, Boiled, Drained (0.5 cups) Milk, Low Fat, 1% (4 fluid ounces) 8. Whereas the majority of people with Type 2 diabetes are overweight or obese, people with Type 1 diabetes tend to be normal weight or may be even be underweight. As she is growing, Sue's parents carefully watch her weight gain patterns and calorie intake to make sure Sue is progressing at the proper rate. How does Sue's daily caloric intake on this one day compare to her calorie goals? a. She is eating twice as many calories as she needs b. She is eating about half as many calories as she needs c. She is eating only three-quarters the calories that she needs d. She is eating about as many calories as she needs

She is eating about as many calories as she needs

Kaitlyn F. is a 21-year-old woman who weighs 121 pounds. She has taken up running in an effort to lose weight and improve her endurance. She runs 3 to 4 days a week for approximately 45 minutes to an hour. At the store, she finds a sports "energy gel" labeled as a "natural performance enhancer." Each 1.1-ounce package provides 100 kcalories, 40 milligrams sodium, 30 milligrams potassium, and 25 grams total carbohydrates. The directions read: "For best results, consume one package 15 minutes before activity, one to two packages per hour during activity and one package immediately after activity to aid in recovery. Always follow consumption with water." Kaitlyn is trying to determine whether she needs this product for her training regimen. 5. Kaitlyn needs to understand how to maintain hydration while she runs for 45-60 minutes. Which of the following would not be good advice? a. If she mixed the entire gel packet with 4 oz of water, the glucose concentration would be too high. b. She needs to drink 8 oz of water every 15 minutes during the activity to maintain hydration. c. The glucose in the energy gel is sugar and provides empty kcalories which will interfere with her goal of losing weight. d. The glucose in the energy gel is not needed during the first hour of moderate exercise. e. She needs to drink 4 oz of water every 15 minutes during the activity to maintain hydration.

She needs to drink 8 oz of water every 15 minutes during the activity to maintain hydration.

Ellen is a 55-year-old woman with multiple medical problems, including chronic back pain. She is 66 inches tall and weighs 286 pounds. She takes medications for high blood pressure and hypercholesterolemia, both of which are currently under control. She also takes pain medications every day and has difficulty walking, although she occasionally attends a water exercise class at the local sports center. She states that she has been overweight most of her life and confesses that foods, especially sweet foods, are a comfort to her when she experiences physical or emotional pain. Her diet history reveals an intake of two or three cans of ginger ale or root beer each day. Her usual meals with her husband include meat or chicken (she does not like fish) and vegetables, such as corn or potatoes. She snacks on several types of frozen desserts between meals. She enjoys milk on occasion but admits that it is not a part of her regular diet. A recent visit to her doctor reveals a weight gain of 15 pounds over the past six months and an increase in her fasting blood glucose level into the "pre-diabetes" range. She has no family history of diabetes. Her doctor has recommended she lose weight and make lifestyle changes to prevent her from developing diabetes. 7. Ellen's doctor encourages her to reduce her risk of developing type 2 diabetes by making some lifestyle changes. All of the following diet and lifestyle changes associated with reducing risk of diabetes except: a. Lose weight. b. Snack on an apple with peanut butter instead of frozen desserts. c. Stop smoking. d. Increase physical activity. e. Drink water in place of soda.

Stop smoking.

All of the following are features of specific ergogenic aids, except: a. Research suggests that creatine supplementation does enhance performance of short-term, repetitive, high-intensity activity such as weightlifting or sprinting. b. Sodium bicarbonate supplementation may cause unpleasant side effects such as diarrhea in some athletes. c. Supplements of beta-alanine have not been shown to raise the concentration of muscle carnosine, which enhances the muscles' buffering capacity. d. Carnitine supplements neither raise muscle carnitine concentrations nor enhance exercise performance. e. Caffeine may enhance short-term, high-intensity performance.

Supplements of beta-alanine have not been shown to raise the concentration of muscle carnosine, which enhances the muscles' buffering capacity.

Which of the following is true regarding water metabolism during exercise? a. Heavy sweating leads to a marked rise in the thirst sensation to stimulate water intake, which delays the onset of dehydration. b. In cold weather, the need for water falls dramatically because the body does not sweat. c. Water loss of greater than 1 percent can decrease capacity to do muscular work. d. Sweat losses can exceed the capacity of the GI tract to absorb water, resulting in some degree of dehydration. e. The maximum loss of fluid per hour of exercise is about 0.5 liters.

Sweat losses can exceed the capacity of the GI tract to absorb water, resulting in some degree of dehydration.

An individual who has an apple shape means they likely have higher levels of visceral or central adiposity. High levels of visceral fat are correlated with increased risk of chronic disease, including type 2 diabetes and cardiovascular disease. T/F

Identify the factors that influence fuel use during physical activity and the types of activities that depend more on glucose or fat, respectively.

The mixture of fuels the muscles use during physical activity depends on diet, the intensity and duration of the activity, and training. During intense activity, the fuel mix contains mostly glucose, whereas during less intense, moderate activity, fat makes a greater contribution. With endurance training, muscle cells adapt to store more glycogen and to rely less on glucose and more on fat for energy. Athletes in training may need more protein than sedentary people do, but they typically eat more food as well and therefore obtain enough protein without taking supplements.

Present strategies to lower blood pressure.

The most effective dietary strategy for preventing hypertension is weight control. Also beneficial are diets rich in fruits, vegetables, nuts, and low-fat milk products and low in fat, saturated fat, and sodium.

You are weighing a team of football players and notice that the BMI of each player would indicate that they are obese. Which of the following would you most likely conclude? a. They have too much body fat. b. The majority of them are probably obese and should make an effort to lose weight. c. They are very tall. d. Their body water content is very high. e. They have denser bones and a higher amount of lean tissue, which contributes to their elevated body weights.

They have denser bones and a higher amount of lean tissue, which contributes to their elevated body weights.

Which of the following is a characteristic of most fad diets? a. They are balanced and thus do not require a dietary supplement. b. They limit food choices, thereby reducing energy intake. c. The result in long-lasting results just like healthy diets. d. Their success depends on the ratios of macronutrients more so than the total energy amount. e. They are typically as healthy as more traditional weight-loss diets.

They limit food choices, thereby reducing energy intake.

In Diet & Wellness Plus you will create the below profile and add the foods below. You will then pull Reports and answer the questions. Topic: Diabetes Menu: One Day Menu for Diabetes Management DWP Reports Used: Intake vs. Goals Source Analysis: Carbohydrate Exchanges Spreadsheet Profile for Sue Zhu: Birth Date: Insert a birthday so that Sue is 36 months old when you deploy the assignment. Gender: Female Height: 3 ft, 4 inches Weight: 34 lbs Not Pregnant, Non-Smoker, Non Strict Vegetarian/Vegan Activity Level: Active Track Diet: Sample Menu for Child with Type 1 Diabetes Breakfast Pancakes (1 item) Peanut Butter, Smooth (2 teaspoons) Juice, Orange (4 fluid ounces) Morning Snack Grapes, Red or Green (0.5 cups - Seedless) Cheese, Mozzarella, Part Skim Milk (0.5 ounce) Lunch Bread, 100% Whole Wheat (1 slices - 3 ¾ in. x 5 in. x ½ in.) Ham, Sliced, Prepackaged or Deli (1 slice - 4 ¼ in. squares) Avocado, California (0.22 items fruit without skin) Milk, Low Fat, 1% (4 fluid ounces) Afternoon Snack Cereal, Granola, Prepared (0.25 cups) Dinner Soup, Chicken Noodle (0.75 cups) Cornbread (0.5 pieces) Broccoli, Chopped, Boiled, Drained (0.5 cups) Milk, Low Fat, 1% (4 fluid ounces) 9. As Sue ages, if she can keep her blood sugar well-controlled, she will have a lower risk of cardiovascular and other chronic diseases. Although she is young, maintaining a diet low in saturated and trans fat will further help to reduce heart disease risk. Which statement about the trans fat content of this one-day menu is correct? a. She is eating 2 grams of trans fat less per day than she should b. This is a trans fat-free diet c. There is more trans fat than unsaturated fat in her diet d. She is eating 5 more grams of trans fat per day than she should

This is a trans fat-free diet

Discuss some of the physical, emotional, and environmental influences on food intake.

A mixture of signals governs a person's eating behaviors. Hunger and appetite initiate eating, whereas satiation and satiety stop and delay eating, respectively. Each responds to messages from the nervous and hormonal systems. Superimposed on these signals are complex factors involving emotions, habits, and other aspects of human behavior.

List the components of energy expenditure and factors that might influence each.

A person in energy balance takes in energy from food and expends much of it on basal metabolism, some of it on physical activities, and a little on the thermic effect of food. Energy requirements vary from person to person, depending on such factors as gender, age, weight, and height as well as the intensity and duration of physical activity. All of these factors must be considered when estimating energy requirements.

Environmental temperature effect on BMR

Both heat and cold raise the BMR.

A bomb calorimeter can estimate the potential energy value of foods. a. True b. False

False

Because body weight and body fat correlate with disease risk and life expectancy, obese people are destined to die prematurely. a. True b. False

False

For a typical healthy adult, physical activity accounts for the largest share of total energy expended each day. a. True b. False

False

People who are overweight are, by necessity, overfat. a. True b. False

False

The basal metabolic rate rises with a loss of lean body mass and during fasting and malnutrition. a. True b. False

False

The resting metabolic rate is measured while a person is sleeping. a. True b. False

False

Fasting/starvation effect on BMR

Fasting/starvation lowers the BMR. Prolonged starvation reduces the total amount of metabolically active lean tissue in the body, although the decline occurs sooner and to a greater extent than body losses alone can explain. More likely, the neural and hormonal changes that accompany fasting are responsible for changes in the BMR.

Height effect on BMR

In tall, thin people, the BMR is higher. If two people weigh the same, the taller, thinner person will have the faster metabolic rate, reflecting the greater skin surface, through which heat is lost by radiation, in proportion to the body's volume (see Figure 8-5).

Stresses effect on BMR

Stresses (including many diseases and certain drugs) raise the BMR.

A healthy body contains enough lean tissue to support health and the right amount of fat to meet body needs. T/F

It feels like work and it may make you tired, but studying requires only one or two kcalories per minute. T/F

Regardless of hunger, people typically overeat when offered the abundance and variety of a buffet. To limit unhealthy weight gains, listen to hunger and satiety signals. T/F

Body composition (gender) effect on BMR

The more lean tissue, the higher the BMR (which is why males usually have a higher BMR than females). The more fat tissue, the lower the BMR.

Identify relationships between body weight and chronic diseases.

The weight appropriate for an individual depends largely on factors specific to that individual, including body fat distribution, family health history, and current health status. At the extremes, both overweight and underweight carry clear risks to health.

A reasonable initial target for most overweight people is a BMI 2 units below their current one. To determine a goal weight based on a desired BMI, locate your height in the first column and then look across the row until you reach the column with the desired BMI at the top. T/F

True

Even adults who maintain a healthy weight can develop type 2 diabetes. a. True b. False

True

If a person consistently eats 2000 kcalories a day but only expends 1800 kcalories each day, he/she will gain weight. a. True b. False

True

Regardless of body weight, being active is healthier than being sedentary. T/F

True

Satiety is a feeling of fullness and reminds us to "not start eating again." a. True b. False

True

Smoking is the leading cause of preventable illnesses and early deaths. Obesity is a close second. A BMI of 40 or greater is equivalent to a lifetime of smoking, representing 10 years' loss of life. T/F

True

The abundance of available food is one example of an environmental influence that often makes people keep eating after they are full. a. True b. False

True

The thermic effect of food is the amount of energy the body uses to chew, swallow, and digest a meal. a. True b. False

True

This J-shaped curve describes the relationship between body mass index (BMI) and mortality and shows that both underweight and overweight present risks of a premature death. T/F

True

Upper-body fat is more common in men thn in women and may be more closely associated with chronic diseases. T/F

True

Describe energy balance and the consequences of not being in balance.

When energy consumed equals energy expended, a person is in energy balance and body weight is stable. If more energy is taken in than is expended, a person gains weight. If more energy is expended than is taken in, a person loses weight.

hypothalamus

a brain center that controls activities such as maintenance of water balance, regulation of body temperature, and control of appetite.

metabolic syndrome

a combination of risk factors—elevated fasting blood glucose, hypertension, abnormal blood lipids, and abdominal obesity—that greatly increase a person's risk of developing heart disease.

normal-weight obesity syndrome

a condition characterized by excess body fat, an adequate BMI, and increased risk factors for chronic diseases.

Physiological functions - Consequences of Relative Energy Deficiency

altered hormone activities anemia bone loss decreased glycogen stores decreased protein synthesis impaired metabolism menstrual dysfunction poor growth

waist circumference

an anthropometric measurement used to assess a person's abdominal fat

thermic effect of food (TEF)

an estimation of the energy required to process food (digest, absorb, transport, metabolize, and store ingested nutrients); also called the specific dynamic effect (SDE) of food or the specific dynamic activity (SDA) of food. The sum of the TEF and any increase in the metabolic rate due to overeating is known as diet-induced thermogenesis (DIT).

inflammation

an immunological response to cellular injury characterized by an increase in white blood cells.

bomb calorimeter

an instrument that measures the heat energy released when foods are burned, thus providing an estimate of the potential energy (kcalories) of the foods. calor = heat metron = measure

orthorexia nervosa

an obsession with good nutrition to improve health that is characterized by restrictive diets, ritualized patterns of eating, and rigid avoidance of foods believed to be unhealthy.

BMR

basal metabolic rate

stress fractures

bone damage or breaks caused by stress on bone surfaces during exercise.

eating disorder

disturbances in eating behavior that jeopardize a person's physical or psychological health.

disordered eating

eating behaviors that are neither normal nor healthy, including restrained eating, fasting, binge eating, and purging.

central obesity

excess fat around the trunk of the body; also called abdominal fat or upper-body fat.

ectopic fat

excess fat in locations other than adipose tissue.

Subcutaneous fat

fat stored directly under the skin. sub = beneath cutaneous = skin

visceral fat

fat stored within the abdominal cavity in association with the internal abdominal organs; also called intra-abdominal fat.

satiating

having the power to suppress hunger and inhibit eating.

many scientists measure food energy in ....

kilojoules (a measure of work energy)

resting metabolic rate (RMR)

similar to the basal metabolic rate (BMR), a measure of energy use for a person at rest in a comfortable setting, but with less stringent criteria for recent food intake and physical activity. Consequently, the RMR is easier to determine, but slightly higher than the BMR.

cutaneous =

skin

Common Methods Used to Asses Body Fat

skinfold measures hydrodensitometry bioelectrical impedance air-displacement plethysmography dual-energy X-ray absorptiometry (DEXA) waist circumference

insulin resistance

the condition in which a normal amount of insulin produces a subnormal effect in muscle, adipose, and liver cells, resulting in an elevated fasting glucose; a metabolic consequence of obesity that precedes type 2 diabetes.

energy balance

the energy (kcalories) consumed from foods and beverages compared with the energy expended through metabolic processes and physical activities.

basal metabolism

the energy needed to maintain life when a body is at complete digestive, physical, and emotional rest.

satiation

the feeling of satisfaction and fullness that occurs during a meal and halts eating. Satiation determines how much food is consumed during a meal.

thermogenesis

the generation of heat; used in physiology and nutrition studies as an index of how much energy the body is expending.

Appetite

the integrated response to the sight, smell, thought, or taste of food that initiates or delays eating.

physiological fuel value

the number of kcalories that the body derives from a food, in contrast to the number of kcalories determined by calorimetry.

hunger

the painful sensation caused by a lack of food that initiates food-seeking behavior; a consequence of food insecurity that, because of prolonged, involuntary lack of food, results in discomfort, illness, weakness, or pain that goes beyond the usual uneasy sensation.

basal metabolic rate (BMR)

the rate of energy use for metabolism under specified conditions: after a 12-hour fast and restful sleep, without any physical activity or emotional excitement, and in a comfortable setting. It is usually expressed as kcalories per kilogram of body weight per hour.

Chapter 8 Energy Balance and Body Composition, Chapter 9 Weight Management: Overweight, Obesity, and Underweight, Chapter 14 Fitness: Physical Activity, Nutrients, and Body Adaptations, Chapter 18 Diet and Health

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