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50 Cards in this Set
- Front
- Back
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People with anorexia have little body fat. They keep their body fat low by consuming how many calories each day
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300-700 kcals/day
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What are the 3 factors that make up the female athlete triad?
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Eating disorders2) Menstrual cycle irregular3) Low bone mineral density
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Common physical problems that can occur with anorexia nervosa
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Women’s irregular menstrual cycle and infertility are effected by anorexia
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Which of the following have the highest amount of water? |
Tomato Oil Milk Cheese Answer: Tomato |
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For a person who lost 2 pounds after a workout how much water should he/she drink? |
2 cups for each pound lost = 4 cups of water (32 oz) |
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Bottled water is always healthier than tap water |
False |
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Why do water companies put fluoride in their water? |
People of all ages need this mineral for bone health and prevention of tooth decay |
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List 4 risk groups for anorexia nervosa |
Dieters2) Type 1 Diabetics3) Competitive athletes4) Dietetic Majors |
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Name and describe four eating disorders. |
1)anorexia nervosa2) bulimia3) binge-eating disorder4) pica |
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Define binge eating |
Rapid consumption of large amounts of food in a short period of time-lack of control or inability to stop |
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Explain pica and different types of pica:-geophagia-amylophagia-pagophagia |
Pica – eating nonfood substances
Geo – eating dirt, mud, clay Amylophagia – uncooked starches, laundry starch, flour, cornstarch Pagophagia – an excessive amount of ice |
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What 2 carbohydrate sources should people avoid during a workout?
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Fructose and galactose
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What are some consequences of high water intake?
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Headache, nausea, vomiting, seizure, coma and deathHow much
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How much water should a man/woman drink a day?
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Woman: 11 cupsMan: 15 cups |
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What % of a fruit/vegetable is water? |
75-90% |
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Only 3% of the earth’s water is fresh? |
True |
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What two minerals act as electrolytes? |
SodiumPotassiumAnd Chloride |
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What is the ideal percentage of carbohydrates in a sports drink? |
6-8% |
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How many calories are in a pound of fat? |
3500 kcals |
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Which type of fat is most dangerous to health? |
Visceral fat – around the abdomenSubcutaneous fat – underneath the skin
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List the fat soluble vitamins |
Vitamins A,D,E and K |
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How many calories in a gram of fat?Be able to calculate calories of fat in a food item |
9 kcals/gramExample:Food contains 25 grams of fat, how many calories of fat in the food?25 grams x 9 kcals/g = 225 |
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What category of vitamins require fat for absorption? |
Fat soluble vitamins |
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Name a good source of EPA and DHA |
Fish and Shellfish |
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What are the two basic types of vitamins? |
Water and fat soluble vitamins |
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True or False: All supplements are regulated and tested for safety by the FDA. |
False |
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Name the vitamins that act as an antioxidant |
Vitamin C, A and E |
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Trans fats are made by a process called hydrogenation |
true |
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Trans fat raise blood cholesterol levels more than any other type of fat. |
True |
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Define bioavailability |
The amount of a nutrient consumed that is available for absorption and use by the body |
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What organ produces cholesterol? |
liver |
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What diet is a good source of healthy fats? |
Mediterranean Diet
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Describe the role of fat in the body |
-provides energy -contributes to energy reserves in the body-carries the essential fatty acids/fat soluble vitamins -increases the flavor and palatability of foods |
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Calculate BMI=Weight in pounds(height in inches)x height in inches x 703 |
Example: Sarah weighs 150 lb and is 5’4”150 x 703 = 25.764 x 64 |
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Know BMI categoriesWhat category does Sarah fall into?Underweight? Healthy weight?overweight?obese? |
Underweight = < 18.5 kg/m2Healthy weight = 18.5-24.9Overweight = 25 – 29.9Obese >30 |
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Name 2 sources of complete proteins |
milk and egg |
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Definition of complete proteins vs incomplete proteins |
Complete – contains all essential amino acids Incomplete – missing at least one of the amino acids |
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What are the building blocks of proteins? |
Amino acids |
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Define kwashiorkor |
Protein – energy malnutrition disease |
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Healthy waist circumference for men and women? |
Men less than 40”Women less than 35” |
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Name 4 causes of obesity |
1) Poor diet2) Physical inactivity3) Environmental exposures4) Genetic background |
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What gender is related to a pear shaped body type?Apple shaped? |
apple shape-men pear shape-women |
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What are some of the red flags for false advertisement on a weight loss product? |
1) Use before and after pictures2) Promise rapid weight loss3) Money back guarantee |
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What is the most effective method for weight loss and maintenance? |
Gastric bypass surgery |
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Define bariatric surgery |
A method of last resort for people with BMI over 40 or BIs 35-40 with serious weight-related problems |
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What agency do you report fraudulent claims about dietary supplements/weight loss products? |
The Federal Trade Commission |
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What are the 2 types of pills on the market in the US currently approved for weight loss |
Sibutramine and Orlistat |
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Name different ways to assess body fat/muscle mass in people |
1) Skinfold calipers2) Bioelectrical impedence3) DEXA scan4) Bodpod5) Hydrostatic weighing |
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How many pounds per week of weight loss is determined to be safe and healthy? |
Up to 2 lbs/week |
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Explain the difference between monounsaturated fats, saturated fats and polyunsaturated fats |
Saturated fats: carbon chain saturated with hydrogen ions (all single bonds); solid at room temperature, animal products Monunsaturated: contain one double bond, liquid at room temperature Polyunsaturated – contain two or more double bonds; include omega 3 fatty acids and omega 6 fatty acids |
