Ntr Last

Front 1

What are some health risks associated with obesity?

Back 1

Hypertension
Type 2 Diabetes
Cardiovascular Disease
Cancer
Degenerative Joint Disease
Low self-esteem

Front 2

How does the weight loss drug Phen-Fen affect the body?

Back 2

Appetite Suppressant
increases serotonin in brain
Serotonin – decreases appetite
Caused heart valve defects
FDA removed from market

Front 3

How does the weight loss drug Sibutramine (Meridia) affect the body?

Back 3

Appetite Suppressant
Blocks serotonin reuptake
Is not broken down = remains high
Decreases appetite
Side effect – may increase blood pressure
Was recently removed from the market due toincreased risk of heart disease

Front 4

How does the weight loss drug Xenical affect the body?

Back 4

Inhibits production of fat digesting enzyme
Fat consumed is not digested
Fat is excreted
Loss of fat soluble vitamins
GI pain, oily stools
Must follow low fat diet to avoid above symptoms

Front 5

Do weight loss drugs have long term effectiveness?

Back 5

No, most can only be used for a year.

Front 6

What is anaerobic exercise?

Back 6

Not requiring oxygen
Sudden all out exertion of muscles
≤ 90 seconds
Develops strength and bulk

Doesn’t work cardiovascular system
Weight lifting
100 yard dash

Front 7

What is aerobic exercise?

Back 7

Requiring oxygen
Strengthenscardiovascular system
Examples: Walking,jogging, swimming

Front 8

What are some side effects of protein supplements?

Back 8

Stomach cramping
Diarrhea
Wt gain
Dehydration
Kidney damage

Excess of one amino acid can blockthe absorption of other amino acids

US diet supplies 1.2-1.5g/kg/day

Front 9

What are some adverse effects of consuming too much caffeine?

Back 9

Nervousness
Anxiety
Insomnia
Tachycardia
Vomiting
Hallucinations
Seizure
Stroke
Sudden death

Front 10

What groups are at higher risk for adverse effects after consuming energy drinks?

Back 10

CHILDREN WITH CVD, RENAL OR LIVER DISEASE

HISTORY OF SEIZURES

MOOD AND BEHAVIORAL DISORDERS

THOSE WHO TAKE CERTAIN MEDICATIONS.

Front 11

What is in an energy drink?

Back 11

Caffeine

Taurine - amino acid - boost energy and detox

Guarana - south american plant

Sugars - glucose/sucrose

Herbal supplements

B vitamins - boost energy

Front 12

Caffeine sources of energy drinks?

Back 12

Guarana

Yerba mate

Kola nut

Cocoa

don't have to be listed as caffeine sources

Front 13

What are some negative interactions with medication that supplements can have?

Back 13

Vitamin K – reduce the ability of coumadin to prevent blood clots

St. John’s wort can speed the breakdown ofmedications and reduce effectiveness
Example: birth control medication

Front 14

Who should take supplements?

Back 14

Vegans
Athletes
Infants and children
Pregnant teens and pregnant women
Elderly people
Convalescents

Front 15

What are the benefits of exercise?

Back 15

Decreased risk of Cardiovascular
Increase in HDL
increase in lean body tissue
increase in Basal metabolic rate
Maintain weight loss
decrease risk of diabetes
increase in self esteem
decreased risk of osteoporosis
decreased blood pressure

Front 16

What should a pre-event meal consist of?

Back 16

Light meal 2-4 hours prior to event
Consisting primarily of carbohydrate (top off glycogen stores)
Low fat (<25% of energy intake)
Little fiber (prevent bloating, gas)
Moderate protein
Avoid fatty, fried foods
Blended or liquid meal recommendedfor meals eaten 1-2 hours prior

Front 17

Measurements of obesity?

Back 17

Underwater weighing (hydrostatic weighing)

skinfold measurements

air displacement (bod pod)

bioelectrical impedance

dexa ( dual x-ray photon absorptiometry)

Front 18

What to look for in a dietary supplement?

Back 18

“USP” label
Tested for absorption

< 100% of the daily value
Avoid high potency

Only take the ones you need

Store away from children
Toxicity

Front 19

Strategies to prevent glycogen depletion?

Back 19

Eat a high carbohydrate dietregularly
Take glucose during activity
Sports drinks
Eat high carb foods after exercise
Train muscles

Front 20

What are the fluid needs of average adults and for what purpose??

Back 20

9 cups per day for women
13 cups per day for men

ATHLETES NEED MORE

Maintenance of body’s cooling system
Water helps dissipate heat from workingmuscles

Avoid losing more than 2% of bodyweight during exercise

Front 21

Why do we drink sport drinks?

Back 21

Recommended for activity > 60minutes
Help maintain blood glucose level
andblood volume
Delay “bonking” - Depleted glycogen - Work at ~50% of maximal capacity
Supply electrolytes

<60 minutes - Nutrients are easily replaced by diet

Front 22

Why drink Sport Drinks for endurance exercise?

Back 22

Prevents dehydration
Carbohydrates – prevents glycogendepletion Electrolytes – Sodium and Potassium

Some contain other vitamins – B-vitaminsand Vitamin C

Front 23

What should we look out for when buying sport drinks? (Hint - carbohydrates)

Back 23

Avoid >10% carbohydrate
Delays fluidabsorption

ideally - 7% carbohydrates

Front 24

Factors affect BMR?

Back 24

Age - higher in youth, more lean muscle

Height - tall people have high bmr.

Growth - children and pregnant women have higher bmr

Body composition (lean tissue) - increase

fever - increase

stress - increase

environmental temperature - adjusting to heat or cold increases bmr.

fasting - lowers

malnutrition - lowers

Thyroxine - increases

Front 25

What kind of information do you get on a Supplemental Facts Panel?

Back 25

Supplements
◦ List contents
◦ Amount of active ingredients per serving
◦ Added ingredients (flavorings, fillers)
◦ Manufacturers suggested serving size

Front 26

What is the regulation of dietary supplements like?

Back 26

Categorized generally as foods, not drugs

Regulation is less rigorous than for drugs

FDA regulation of supplements marketingis currently in flux

Safety determined by energy drink manufacturers
◦ No requirements for testing, warning labels orrestriction of sales or consumption by minors
◦ Limited research on use and effects

Front 27

What is creatine?

Back 27

It is an amino acid found in muscles and food. RDA is 1-2 grams a day.

Front 28

Sports Nutrition Creatine phospate donatesphosphate to....?

Back 28

ADP to make ATP. Which is needed as energy for muscle.

Front 29

Side effects of creatine?

Back 29

muscle cramping

dehydration

nausea

Front 30

Questions regarding the use of creatine?

Back 30

age limitations

gender differences

safety at high doses?

safety of long term use

Front 31

Benefits of using creatine?

Back 31

Provides ATP for muscles, best for short duration, high intensity activities.

Front 32

How does creatine as a supplement benefit us?

Back 32

May increase strength and power

increase muscle stores of creatine

able to increase repetitions which build muscle.

Front 33

Protein needs of atheletes?

Back 33

Resistance athletes, weight lifters - 1.5 - 1.7
Competitive athletes - 1.4 - 1.6
Foot ball, power sports - 1.4 - 1.7
Moderate intensity endurance atheletes - 1.2
Resistance atheletes steady - 1.0 - 1.2
Recreational edurance - 0.8 - 1.0

Front 34

Bitter orange is...?

Back 34

A supplement for weight loss.

Works by suppressing appetite.

Front 35

Benefits of Gastric Bypass surgery?

Back 35

improvement in obesity related medical conditions such as

Type 2 diabetes
Severe arthritis
Obstructive sleep apnea
High blood pressure

Front 36

Risks of Gastric bypass surgery

Back 36

Infections

Nutrient Deficiencies
- decreased Calcium absorption

- decreased vitamin b12 absorption

Bleeding

Front 37

What fuels are used by the body during exercise?

Back 37

Glucose, fat and protein all supply ATP.

ATP - Form of chemical energy used by cells for muscle contractions

Phosphocreatine

Front 38

What is glycogen?

Back 38

Temporary storage of glucose in liverand muscle.

Limited storage of 2 hours.

Front 39

What is the difference between glucose use in anaerobic and aerobic exercise?

Back 39

Lactic acid formed without oxygen ( anaerobic) results in stiff muslces. With oxygen (Aerobic), lots of energy is produced and little lactic acid is formed.

Front 40

Fat as a fuel source is stored in...?

Is fat an unlimited fuel source?

Back 40

Muscles and adipose tissue.

Yes.

Front 41

Fat can only be burned aerobically. True or false?

Back 41

True. Why?

Oxygen required to burn fat
Anaerobic activities do not burn fat.

Front 42

Phosphocreatine, a fuel used during exercise - what is it?

Back 42

High energy compound that is formed and stored in muscle cells. When activated instatntly, replenishes ATP.

Sustains ATP for a few minutes.

Front 43

What are the characteristics of a successful diet?

Back 43

slow weight loss
permanent realistic lifestyle changes
Variety of foods
Written records – Food and activity logs
Maintenance programs
Measuring food

Exercise - 60 - 90 mins

Pedometers

Front 44

Characteristics of fad diets?

Back 44

Exclusion of whole food groups

Promise drastic results

Less than 1200 kcal.
Rapid wt loss
Testimonials
Change diet radically
Little or no exercise
Diet pills
No behavior modification

Front 45

What is adult onset obesity?

Back 45

Obesity that develops in adulthood.

fewer number of adipose cells

adipose cells are larger ( store excess amount of fat)

if weight gain continues, the number of adipose cells can increase

Front 46

obesity and nature debate?

Back 46

identical twins raised apart have similar weights
Genes affect metabolic rate, fuel use, brain chemistry, body shape
Account for up to 70% of weight differences
Thrifty metabolism gene
More fat storage to protect against famine

Front 47

what is set point theory?

Back 47

Weight is regulated by the body
Genetically predetermined body weight
Body resists weight change
Leptin assists in weight regulation
Reduction in calorie intake results inlower metabolic rate
Ability to shift the set-point weight?

Front 48

nature and nurture debate?

Back 48

Obesity is nurture allowing nature toexpress itself
Location of fat is influenced bygenetics
Child of obese parents are especiallyat risk
Increased physical activity andmoderate calorie intake can promotehealthy weight

Front 49

environmental theory

Back 49

Lack of Exercise
No recess or gym in some schools
Safety – unable to go outside in someareas
Sedentary jobs
Busy schedule – exercise hard to fit in
Technology – lawn mowers, elevators,escalators.

schools
fast food

Front 50

total energy expenditure = ...?

Back 50

Physical Activity
BMR

Thermic effect of food (digestion, absorption, transfer)
150-300kcal /day