Nutrition chapter 6, 7, 14, 15, 8, 9

water takes up ____% of the body

50-70%

the body can only absorb about ___% of water consumed

60% of water

pH of pure water

7

body pH

7.35-7.45

average urine output loss amount is

8.5 cups

Anthony is training for a half-marathon. On long-run days, which of the following snacks would be the most appropriate to consume after one hour of running and why? Beef jerky A banana and pretzels Peanut Butter Granola Bar

A banana and pretzels because they provide carbohydrate, which helps prevent fatigue

underweight

A body mass index below 18.5. The cutoff is less precise than for obesity because this condition has been less studied.

ADP function

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

peptide bond

A chemical bond formed between amino acids in a protein.

subthreshold eating disorder

A clinically recognized eating disorder that meets some, but not all of the criteria for diagnosis of anorexia nervosa, bulimia nervosa, or binge eating disorder.

saturated fats

A fat that is solid at room temperature and found in animal fats, lards, and dairy products.

polypeptides

A group of 10 to 2000 or more amino acids bonded together to form proteins.

leptin

A hormone made by adipose tissue in proportion to total fat stores in the body that influences long-term regulation of fat mass. Leptin also influences appetite and the release of insulin.

aldosterone

A hormone produced by the adrenal glands when blood volume is low. It acts on the kidneys to conserve sodium (and therefore water) to increase blood volume.

angiotensin

A hormone produced by the liver and activated by enzymes from the kidneys. It signals the adrenal glands to produce aldosterone and directs the kidneys to conserve sodium (and therefore water). Both of these actions have the effect of increasing blood volume.

antidiuretic hormone (ADH)

A hormone that is secreted by the pituitary gland when blood concentration of solutes is high. It causes the kidneys to decrease water excretion, which increases blood volume.

air displacement

A method for estimating body composition that makes use of the volume of space taken up by a body inside a small chamber (Bod Pod). This tool is also known as air displacement plethysmography.

direct calorimetry

A method of determining a body's energy use by measuring heat released from the body. An insulated metabolic chamber is typically used.

indirect calorimetry

A method to measure energy use by the body by measuring oxygen uptake and carbon dioxide output. Formulas are then used to convert this gas exchange value into energy use, estimating the proportion of energy nutrients that are being oxidized for energy in the fuel mix.

ion

A positively or negatively charged atom.

dual energy X-ray absorptiometry (DEXA)

A scientific tool used to measure bone mineral density and body composition.

relapse prevention

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

diuretic

A substance that increases the volume of urine.

the immediate source of energy for body functions

ATP

ACSM

American College of Sports Medicine

nonessential amino acids

Amino acids that can be synthesized by a healthy body in sufficient amounts; there are 11 nonessential amino acids. These are also called dispensable amino acids.

branched-chain amino acids

Amino acids with a branching carbon backbone; these are leucine, isoleucine, and valine. All are essential amino acids.

bomb calorimeter

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

physical activity

Any movement of skeletal muscles that requires energy.

intracellular fluid

Fluid contained within a cell; it represents about two-thirds of body fluid.

extracellular fluid

Fluid found outside the cells; it represents about one-third of body fluid.

conditionally essential amino acids

Nonessential amino acids that cannot be made in adequate amounts to support the body's increased requirements during conditions of rapid growth, disease, or metabolic stress, and therefore become essential (i.e., must be obtained from food).

identical twins

Two offspring that develop from a single ovum and sperm and, consequently, are born with the same genetic makeup.

metabolic water

Water formed as a by-product of carbohydrate, lipid, and protein metabolism.

soft water contains

Water that contains a high level of sodium.

hard water contains

Water that contains high levels of calcium and magnesium.

BMI

Weight (in kilograms) divided by height (in meters) squared; a value of 25 and above indicates overweight, and a value of 30 and above indicates obesity.

monosaturated fats

are the most common fats found in plant-based oils such as olive, canola and peanut oils, in monosaturated soft margarines, advocados, nuts and leaner meats. unlike saturated fats, a diet high in monounsaturated fats helps lower levels of bad cholesterol without lowering the levels of good cholesterol in the blood. healthiest source of fats. eg. hazelnuts, cashews and almonds, canola or olive oil margarine spreads olive, canola, and peanut oils.

almost all sodium consumed is absorbed in the

digestive tract

exercise-included thermogenesis (EAT)

energy burned during intentional exercise

age and how fat storage is affected

excess body fat is more common in adults and middle-age individuals due to loss of leans body mass and often a reduction in physical activity

Acidosis

excessive acidity of body fluids

when a person loses 10% of body weight in fluids

heat tolerance is decreased and weakness results

nine amino acids

histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine

menopause and how fat storage is affected

hormonal changes result in increased abdominal fat deposition

synthesize dipeptides

peptide bonds

water molecules are what charge

polar charged

most useful form of carbohydrate fuel

simple sugar glucose

the metabolism of nutrients generates

some waste products, most which can be dissolved in water and exit the body via urine

gastric bypass

surgical treatment for obesity; portion of stomach is stapled off and bypassed so that it holds less food; also called stomach stapling

Estimated Energy Requirement (EER)

the average dietary energy intake that maintains energy balance and good health in a person of a given age, gender, weight, height, and level of physical activity

In 2018, partially hydrogenated oils were banned from the food supply because they are a source of ______, which negatively impact blood lipid levels.

trans fatty acids

polyunsaturated fats

triglycerides in which most of the fatty acids have two or more points of unsaturation

salt is what % sodium and what % chloride

40% sodium 60% chloride

the AI for chloride

40:60

ADP meaning

(Adenosine Diphosphate) The compound that remains when a phosphate group is removed from ATP, releasing energy

ATP

(adenosine triphosphate) main energy source that cells use for most of their work

low fat diets

-Contain approximately 5 to 10% energy intake as fat -Not harmful, but difficult to follow: Many get bored -Contain mainly grains, fruits, and vegetables

typical urine output is _______a day

1-2 liters per a day

water lost through feces ad day

1/2 cup of water

The Acceptable Macronutrient Distribution Range for total protein intake is

10-35% total kcal

For substantial health benefits, adults should do at least _____ minutes per week of moderate-intensity, or _____ minutes per week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. 150 to 300; 75 to 150 75 to 150; 150 to 300 30 to 75; 75 to 150 30; 60

150 to 300; 75 to 150

proteins form a large amount of lean body tissue about ___%

17 percent

removal of body waste products requires at least ______of urine production per day

2 cups of urine production per day

ACSM recommends performing flexibility exercises

2-3 days a week

adequate water intake for a women

2.7 liters or 11 cups a day

To maintain healthy muscles and bones, experts recommend consuming ______ grams of protein at a meal.

20-30 grams

The Acceptable Macronutrient Distribution Range for total fat intake is

20-35%

amount to be concerned about reducing sodium intake

2300mg per day

pH of seltzer water

3 and 4 and can erode tooth enamel

There are four primary categories of energy expenditure. Of the following, which one represents the majority of total energy use by the body?

Basal metabolism

the body uses energy for three general purposes

Basal metabolism Physical activity Digestion, absorption, and processing of ingested nutrients

secondary hypertension

Blood pressure of 130/80 mmHg or higher as a result of disease (e.g., kidney dysfunction or sleep apnea) or drug use.

primary hypertension

Blood pressure of 130/80 mmHg or higher with no identified cause; also called essential hypertension.

CSSD

Board Certified Specialist in Sports Dietetics

lean body mass

Body weight minus fat storage weight equals lean body mass. This includes organs such as the brain, muscles, and liver, as well as bone and blood and other body fluids.

chain-breaking

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

action potential

Change in the electrical charge of the nerve cell membrane, resulting in an electrical signal that can be transmitted from one nerve cell to the next.

cognitive restructuring

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

hyponatremia

Dangerously low blood sodium level.

depolarization

During nerve impulse transmission, the process in which the resting state of the nerve cell membrane (slightly negative inside the cell membrane) is temporarily disrupted.

repolarization

During nerve impulse transmission, the restoration of the resting state of the nerve cell membrane.

novelty diets

Emphasize a single food or food group and exclude others

contingency management

Forming a plan of action to respond to a situation in which overeating is likely, such as when snacks are within arm's reach at a party.

isotonic

Having equal concentration of solutes.

hypertonic

Having high concentration of solutes.

progression

Incremental increase in frequency, intensity, and time spent in each type of physical activity over several weeks or months.

pyruvate

Organic compound with a backbone of three carbon atoms. Two molecules form as end products of glycolysis

PAR-Q

Physical Activity Readiness Questionnaire

exercise

Physical activities that are planned, repetitive, and intended to improve physical fitness.

water intoxication

Potentially fatal condition that occurs with a high intake of water, which results in a severe dilution of the blood and other fluid compartments.

The thermic effect of food Represents the calories needed to digest, absorb, and process ingested food. Represents approximately 20% of total energy expenditure. Is included in the measurement of basal metabolism. Refers to energy expended to produce heat in response to a cold environment.

Represents the calories needed to digest, absorb, and process ingested food.

To improve his overall strength, Anthony has been lifting weights in addition to running. He is now focusing on the nutrient mix of his post-workout recovery snack. Which snack is ideal for recovery after weight training? Sandwich made with bread and lean turkey String cheese Blueberry bagel Beef jerky

Sandwich made with bread and lean turkey

skinfold measurements

Skinfold or caliper testing; a common method to determine body fat percentage. This utilizes prediction equations that are population specific to estimate fat.

meal replacements

Supplements promoted as fat burners have a limited impact on weight loss with most ingredients lacking quality evidence. However, the use of protein-rich meal replacements one to two times/day has been shown to improve weight-loss success, body composition, and maintenance of a healthy body weight.

aspireassist

Surgically placed tube that drains portion of stomach contents after a meal.

physical fitness

The ability to perform moderate to vigorous activity without undue fatigue.

essential amino acids

The amino acids that cannot be synthesized by humans in sufficient amounts or at all and therefore must be included in the diet; there are nine essential amino acids. These are also called indispensable amino acids.

resting metabolism

The amount of calories the body uses when the person has not eaten in 4 hours and is resting (e.g., 15 to 30 minutes) and awake in a warm, quiet environment. It is usually slightly higher (10%) than basal metabolism due to the less strict criteria for the test; often referred to as resting metabolic rate (RMR).

limiting amino acids

The essential amino acid in lowest concentration in a food or diet relative to body needs.

thermic effect of food (TEF)

The increase in metabolism that occurs during the digestion, absorption, and metabolism of energy-yielding nutrients. This represents 5% to 10% of calories consumed.

bariatrics

The medical specialty focusing on the treatment of obesity.

bioelectrical impedance (BIA)

The method to estimate total body fat that uses a low-energy electrical current. The more fat storage a person has, the more impedance (resistance) to electrical flow will be exhibited.

basal metabolism

The minimal amount of calories the body uses to support itself in a fasting state when resting and awake in a warm, quiet environment. It amounts to roughly 1 kcal per kg per hour for men and 0.9 kcal per kg per hour for women; these values are often referred to as basal metabolic rate (BMR).

osmosis

The passage of water through a membrane from a less concentrated compartment to a more concentrated compartment.

positive energy balance

The state in which energy intake is greater than energy expended, generally resulting in weight gain.

negative energy balance

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

upper-body (android) obesity

The type of obesity in which fat is stored primarily in the abdominal area; defined as a waist circumference more than 40 inches (102 centimeters) in men and more than 35 inches (88 centimeters) in women; closely associated with a high risk for cardiovascular disease, hypertension, and type 2 diabetes. Also known as visceral or central obesity.

lower-body (gynoid) obesity

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

set-point

Theory of weight status that refers to the close regulation of body weight. Although the details remain unclear, there is evidence that complex mechanisms exist that help regulate weight.

very-low-calorie diet (VLCD)

This diet allows a person fewer than 800 calories per day, often in liquid form. Of this, 120 to 480 calories are typically from carbohydrate, and the rest are mostly from high-quality protein.

underwater (hydrostatic) weighing

This is a method of estimating total body fat by weighing the individual on a standard scale, then weighing him or her again submerged in water. The difference between the two weights is used to estimate total body volume. Also known as hydrodensitometry.

fad diet

a diet that requires a major change in eating habits and promises quick weight loss

Phenylketonuria (PKU)

a disorder related to a defective recessive gene on chromosome 12 that prevents metabolism of phenylalanine

Athletes who consume adequate carbohydrates experience

adequate liver and muscle glycogen stores.

what the body does when overheated

body secretes fluids in the form of perspiration it evaporates through the skin pores this releases heat energy

muscles cells ______ directly use energy released from breaking down glucose or triglycerids

can not

As the intensity of exercise increases, the proportion of ______ used to fuel activity increases.

carbohydrates

reducing sodium reduces

cardiovascular disease high blood pressure

are important for acid-base balance in the body

chloride ions

Hypokalemia

deficient potassium in the blood symptoms: loss of appetite, muscle cramps

Potassium functions

fluid balance, transmission of nerve impulses, muscle contraction

we get most of our sodium from

food intake

phosphocreatine

found in muscle tissue; provides a rapid source of high-energy ATP for muscle contraction

thermogenesis

generation of heat

cryolipolysis

just enough cold to kill underlying fat cells, but not skin cells

when urine production is under 2 cups a day one is at higher risk for

kidney stones

Consuming 30 to 60 grams of carbohydrates per hour during endurance exercise

maintains glucose supply to the brain. improves physical performance. spares protein from being metabolized for energy.

dietary pattern weight loss

meets nutrient needs (with low calorie intake) includes common foods, no foods being promoted as magical or special uses MyPlate or comparable food guide as a pattern food choice

low sodium can lead to

muscle cramps, nausea, vomiting, dizziness, shock, coma

when a person loses 4% of body weight in fluids

muscles loss significant strength and endurance, central nervous system is negatively affected (memory and reaction time compromized)

when kidneys function poorly

potassium increases in the blood

lactate

produce milk

RPE scale

rate of perceived exertion

adult consumption of sodium should be (per day)

roughly 1500mg a day

Dietary consumption of which of the following has the greatest impact on blood lipids?

saturated fat

carbonated water is more acidic because

the carbon dioxide turns into carbonic acid

non-exercise activity thermogenesis

the energy expended for all activities not related to sleeping, eating, or exercise, including fidgeting, performing work-related activities, and playing

what intestine in the gi system absorbs the water

the small intestine

liposuction

the surgical removal of fat beneath the skin with the aid of suction

body temperature is tightly regulated by

the thalamus

water is referred to as

the universal solvent as so many solutes can be dissolved into it

when a person loses 1-2% of body weight in fluids

they will become thirsty

acids in the body need to be equal otherwise the pH of the body will become

too acidic

acidosis occurs in

uncontrolled diabetes, starvation, diarrhea, emphysema

physical activity aids in

weight control, raising resting energy expenditure, increasing overall energy expenditure,

Basal metabolism is the energy expended

when resting, but awake, and in a fasting state.