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386 Cards in this Set
- Front
- Back
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what are the 3 classes of fat?
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- triglycerides
- phospholipids - sterols |
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which class of fat is the most common type?
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- triglycerides
(when we say "fat", this is usually what we mean) |
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what is the best known example of a sterol?
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- cholesterol
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what percentage of daily calories should come from fat?
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- 25-35%
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what is cholesterol?
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- is a sterol, which are large molecules consisting of interconnected rings of carbon atoms with side chains of carbon, hydrogen, and oxygen attached
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where is cholesterol found?
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- in all animal cell membranes
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why do we need cholesterol for our bodies to function properly?
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- it serves as the raw material for bile, vitamin D, and steroid hormones including the sex hormones
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where is fat stored?
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- in adipose tissue
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the easiest way to increase risk of obesity is to increase consumption in?
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- fat
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what does monounsaturated mean?
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- one point of unsaturation
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what is an essential fatty acid?
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- a fatty acid that the body either can't make or can't make in sufficient quantities to meet its needs
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what does CVD stand for?
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- Cardiovascular Disease
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what are the two essential fatty acids?
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- linoleic acid
- linolenic acid |
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which essential fatty acid is an omega-3?
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- linolenic acid
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which essential fatty acid is an omega-6?
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- linoleic acid
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other than omega-3, what else can linolenic acid be coverted to?
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- EPA and DHA
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other than omega-6, what else can linoleic acid be converted to?
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- arachidonic acid
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what is linoleic acid abundant in?
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- vegetable oil
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EPA and DHA....?
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- are made in limited amounts in the body
- abundant in fish oils - lower blood pressure - prevent blood clot formation - protect against irreg heartbeats - may reduce inflammation - essential for normal infant growth and development - may support immune systems and inhibit cancers |
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when the diet is deficient of polyunsaturated fatty acids (linoleic and linolenic acid), what are the symptoms?
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- reproductive failure
- skin abnormalities - kidney and liver disorders - growth and vision problems in infants |
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how can we promote a good balance between omega-3 and omega-6 fatty acids in our diet?
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- most Americans get their omega-6 from vegetable oil, salad dressings, and margarine
- they need to balance this with more fish for omega-3 (about 2 servings of 3 oz fish per week) |
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what is the average intake of EPA and DHA (omega-3) per day?
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- average is 150/ mg day
- recommended is 500 mg/day |
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what are triglycerides?
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- glycerol + 3 fatty acids
- 95% of dietary fat and stored fat |
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what is saturated fatty acid versus unsaturated fatty acid?
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- saturated: filled to capacity with hydrogen atoms
- unsaturated: missing hydrogen |
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what does polyunsaturated mean?
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- two or more points of unsaturation (PUFA)
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what are the different ways that fat melts?
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- saturated fats: solid at room temperature
- unsaturated fats: liquids at room temperature |
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what are phospholipids?
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- glycerol + 2 fatty acids + phosphorus
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what makes phospholipids soluble in water?
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- phosphorus part makes it soluble in water
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what makes phospholipids soluble in fat?
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- fatty acids make it soluble in fat
- therefore, can serve as an emulsifier |
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what is the key role of phospholipids?
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- key role is in cell membranes
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what forms plaques that cause atherosclerosis?
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- cholesterol
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what are sterols?
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- large molecules consisting of interconnected rings of carbon atoms with side chains of carbon, hydrogen, and oxygen attached
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what are some major lipoproteins?
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- chylomicrons
- VLDL - LDL - HDL |
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what does the body use the lipoproteins for?
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- to carry fat
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the just-eaten fat travels in the bloodstream as _____?
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- chylomicrons
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where do body tissues extract whatever fat they need from?
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- chylomicrons
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what is VLDL?
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- Very-low-density lipoproteins
- they carry triglycerides and other lipids made in the liver to the body cells for use |
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what is LDL?
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- low-density lipoproteins
- they transport cholesterol and other lipids to the tissues |
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what are LDL's made from?
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- they are made from VLDL after they have donated many of their triglycerides to body cells
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what is HDL?
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- high-density lipoproteins
- they are ciritical in the process of carrying cholesterol away from body cells to the liver for disposal |
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what do LDL and HDL play major roles in?
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- play major roles with regard to heart health and are the focus of most recommendations made for reducing the risk of heart disease
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which lipoprotein do you want to have more of?
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- HDL
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what is the difference between LDL and HDL?
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- LDL:
- larger, lighter, and richer in cholesterol - delivers cholesterol and triglycerides from the liver the tissues - less healthy - HDL: - smaller, desner, and packaged with more protein - scavenge excess cholesterol and phospholipids from the tissues for disposal - healthy |
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what levels of HDL and LDL affect the risk of heart disease?
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- high LDL
- low HDL |
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what are trans fatty acids?
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- they are a product of hydrogenation (that is mostly how they are formed)
- they occur in small amounts in nature, mostly dairy products - they are a health risk |
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what are the health risks associated with trans fatty acids?
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- raising LDL
- lowering HDL - increasing tissue inflammation (a key player in heart disease) - replacing heart-healthy oils |
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what is the largest contributor of trans fat to the U.S. diet?
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- commericially fried foods
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the more unsaturated a fatty acid is, the ______?
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- softer it is at room temperature
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what is an example of one of the most high oils in saturated fat?
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- coconut oil
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what do phospholipids that the food industry adds to products act as?
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- emulsifiers
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where are sex hormones manufactured from?
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- cholesterol
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when does cholesterol become harmful to the body?
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- when it is deposited as plaque in the artery walls
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where does fat digestion begin?
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- in the mouth
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what is the role of emulsification in the digestive process?
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- emulsification is the process by which big fat drops are broken into smaller fat droplets, thereby increasing the surface area available to fat-digesting enzymes
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what functions in energy storage and insulation?
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- triglycerides
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which lipoprotein reduces blood cholesterol levels?
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- HDLs
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what is an example of a way of raising blood cholesterol?
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- increasing the consumption of saturated fatty acids
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how much should the saturated fat intake be less than of the total energy intake according to the American Heart Assoc?
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- less than 10% of total energy intake
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what is an example of one of the best sources of EPA and DHA?
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- fish
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what is one thing that you can eat that will help counter some of the risk factors for CVD?
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- fatty fish
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what is olestra?
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- a fat replacer
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what is a benefit of olestra use?
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- your blood cholesterol level will decline
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what is an example of a type of food that would highly contribute to saturated fat in the diet?
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- cheeses
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what is the main health benefit of the Mediterranean diet?
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- the relatively high use of olive oil
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what is a benefit to using a spread containing sterol esters rather than using butter or margarine?
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- sterol esters may lower blood cholesterol
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what is a unhealthful aspect of using a spread containing sterol esters?
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- sterol ester-containing spreads are high in fat and calories
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why do moderate consumption of nuts confer cardiovascular benefits?
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- because they are high in fiber and low in saturated fat
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what is an example of somethings that will increase the amount of LDL in the blood?
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- butter and stick margarine
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what is something that fish is not a major dietary source of?
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- linoleic acid
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what is a major component of cell membranes?
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- phospholipids
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what fatty acids carry the max number of cell membranes?
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- saturated fatty acids
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what is a monoglyceride?
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- composed of glycerol and a single fatty acid
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what is chylomicron?
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- formed in the lining of small intestine from fats and proteins
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which lipoprotein transports fats from the liver?
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- VLDL
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which lipoprotein transports cholesterol to the liver?
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- HDL
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what is hydrogenation?
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- converts fatty acids to the trans form
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how many amino acids are there and how many are essential and how many are non-essential?
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- There are 20 amino acids
- 9 are essential - 11 are not essential |
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what are conditionally essentail amino acids?
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- when under special circumstances, a nonessential amino acid can become essential
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what are recycling amino acids?
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- the body can recycle amino acids from proteins no longer needed
- these can then be used to build new proteins, or provide energy if glucose lacking in diet |
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how do amino acids build protein?
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- link into long strands that coil and fold to make a wide variety of different proteins
- several strands may cluster together into a functioning unit, or a metal ion (mineral) or a vitamin may combine to the unit to activate it |
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what are the building blocks of protein?
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- amino acids
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in what order does genetic information in a cell go?
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- DNA ---> RNA ---> protein-
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what determines the sequence of amino acids in each finished protein?
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genes
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how does denaturization of proteins occur?
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- by heat, radiation, alcohol, acids, bases, or salts of heavy metals
- during digestion, stomach acid denatures proteins, permitting digestive enzymes to make contact witht he peptide bonds and cleave them - during cooking, denaturation also occurs |
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what is considered the "primary material of life"?
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- proteins
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what are the roles of proteins in the body?
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- supporting growth and maintenance
- building enzymes, hormones, and other compounds - buidling antibodies - maintaining acid-base balance - blood clotting - providing energy and glucose |
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can protein be converted to glucose?
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- when insufficient carbs and fat are consumed to meet the body's energy need, proteins are sacrificed to supply energy
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when a protein arrives in a cell, it can be...?
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- used as is to build protein
- altered somewhat to make another needed compound (like vitamin niacin) - dismatled to use its amine group to build nonessential amino acid |
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what happens in a cell starved for energy with no glucose or fatty acids?
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- the cell strips the amino acid of its amine group (nitrogen part) and uses the remainder of its structure for energy
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what does a cell that has a surplus of energy and amino acid do?
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- takes the amino acid apart
- excretes the amine group - converts the rest to glucose or fat for storage |
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when are amino acids "wasted"?
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- when energy is lacking from other sources
- when protein is overabundant - when an amino acid is oversupplied in supplement form - when the quality of the diet's protein is too low |
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which food groups provide the highest quality of protein?
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- foods of animal origin (milk, cheese, yogurt, meat)
- soy products |
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which food groups provide lowest level of protein?
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- vegetables, grains, and legumes other than soybeans
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why do athletes take protein?
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- to build muscle
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what is the digestibility of proteins like?
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- amino acids from animal proteins most easily digested and absorbed (over 90%)
- amino acids from legumes second most (80%) - amino acids from plants vary (70 - 90%) |
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what is the DRI for protein?
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- 10-35%
- 0.8 g per kg of body weight |
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how do you calculate the DRI for protein for an adult?
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- to convert lbs to kg, divide weight in lbs by 2.2
- multiply the kg by 0.8 g ex. 150 person 150/2.2 = 68 kg 68 x 0.8 = 54 grams of protein (that is how much person should eat a day) |
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what is protein energy malnutrition (PEM)?
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- happens when people consume too little proteins
- is the most widespread form of malnutrition in the world today |
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what are the two different forms of PEM?
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- Kwashiorkor: protein deficiency with sufficient energy
- Marasmus: extreme food energy deficiency |
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what is the characteristic of Kwashiorkor?
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- swollen belly due to edema and enlarged liver
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what is nitrogen balance?
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- protein recommendations are based on nitrogen balance studies, which compare nitrogen excreted from the body with nitrogen ingested with food
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what does an amine group contain?
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- nitrogen
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how many essential amino acids are there?
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- 9
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what is a nonessential amino acid?
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- one that is not required in the diet
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what is the specific name given to the bond that joins the amino acids of a protein chain?
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- peptide bond
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what does a long chain of amino acids form?
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- polypeptide
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what is one of the best ways to increase muscle mass?
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- exercise with weights
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where does the digestion of a protein begin?
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- in the stomach
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why would a lack of stomach acid have an adverse impact on protein digestion?
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- stomach acid both denatures dietary protein and activates digestive enzymes
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after beig absorbed in the small intestine, amino acids are first delivered where?
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- liver
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what is the name of a compound that resists changes in pH?
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- buffer
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what are amine groups that are striped off when amino acids are degraded for energy converted into?
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- urea by the liver
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unlike fatty acids, what can excess amino acids be converted into?
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- glucose
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what type of individual is most likely to benefit from the consumption of protein/amino acid supplements?
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- some critically ill malnourished individual
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what has a great influence on the quality of dietary protein?
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- digestibility and amino acid composition
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what is the best method of food preparation for improving a protein's digestibility?
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- steamed
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what term refers to an amino acid whose lack inhibits protein synthesis?
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- limiting amino acid
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why would it be a good idea to have both beans and rice in your diet if you're a vegan?
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- their proteins are complementary
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- what do you call the concept of obtaining all essential amino acids you need from eating several different foods instead of consuming a single food?
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- mutual supplementation
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what is the easiest way to meet your essential amino acid needs?
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- eat meat
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which plant product is a source of high-quality protein?
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- soy
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what is the DRI for protein?
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- 10-35% of energy intake
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what is marasmus the result of?
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- chronic PEM
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what is the difference between kwashiokor and maramus?
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- unlike a person with marasmus, a person with kwashiorkor may retain body fat
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what benefits may be obtained from consiming a high-protein diet?
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- none
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what is a lacto-ovo-vegetarian?
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- a vegetarian who consumes animal products such as milk and eggs
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what is not a health benefit associated with a vegan diet?
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- lower risk of nerve damage
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who is the lowest risk of the problems associated with a vegan diet?
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- adults
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what are vegan diets not low in?
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- fiber
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what is an enzyme?
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- protein catalyst
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what is a hemoglobin?
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- carries oxygen to body tissues
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what is denaturation?
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- change in a proteins shape that cause a loss of function
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what is edema?
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- accumulation of fluid in body tissue
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what does an acid do?
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- releases hydrogen when dissolved in water
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what do bases do?
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- accept hydrogens when dissolved in water
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what is acidosis?
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- indicated by below normal blood pH
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what is alkalosis?
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- indicated by above normal blood pH
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what is urea?
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- nitrogen-containing waste product of metabolism
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what is collagen?
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- protein of which ligaments and tendons are composes
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what is a hormone?
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- chemical messenger secreted by certain organs
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what is hunger?
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- craving for food
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what is dysentery?
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- causes diarrhea
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what is tofu?
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- made from soybeans
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what is dipeptide?
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- two amino acids joined together
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what is a vitamin?
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- an essentail, noncaloric, organic nutrient needed in tiny amounts in the diet
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what is the role of vitamins?
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- to help make possible the processes by which other nutrients are digested, absorbed, and metabolized or built into the body structure
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what is the only disease that vitamins can cure?
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- the one caused by a deficiency of that vitamin
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what are the two classes that vitamins fall into?
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- fat soluble
- water soluble |
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which vitamins are the fat soluble vitamins?
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- A, D, E, K
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where are fat soluble vitamins found?
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- in fats and oils of foods
- stored in the liver and fatty tissues until needed |
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what is required for fat soluble vitamins to be absorbed?
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- bile
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do fat soluble vitamins have to be consumed daily?
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- no, because they can be toxic if too much consumed
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what are the different forms of vitamin A?
|
- beta-carotene (plant derived precurser)
- retinol (active form stored in liver) - converted by cells into its other two active forms, retinal and retinoic acid |
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what does vitamin play a role in?
|
(jack of all trades)
- gene expression - vision - maintenance of body linings and skin - immune defenses - growth of bones and of the body - normal development of cells - reproduction |
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what type of role does vitamin A play when it comes to eyesight?
|
- plays role in process of light perception at the retina and
- maintanence of a healthy cornea |
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what can happen with vision if vitamin A runs low?
|
- night blindness
- keratinization of the cornea - xerosis (drying) |
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what is xerophthalmia?
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- thickening and permanent blindness
|
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what are the general characteristics of vitamin d?
|
- can be self-synthesized w/help of sun
- whether made with sun or obtained from food, undergoes chemical transformations in the liver and kidneys to activate it |
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what are the roles of vitamin d?
|
- functions as a hormone to regulate blood calcium and phosphorus levels
- replenishes blood calcium by acting at the skeleton, digestive tract, and kidneys to raise calcium levels - stimulates maturation of cells, including immune cells - acts on genes, affecting how cells grow, multiply and specialize |
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what are deficiences of vitamin d?
|
- high blood pressure
- some common cancers - rheumatoid arthritis - multiple sclerosis - psoriasis |
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what happens to children who get too little vitamin d?
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- develop rickets
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what happens to adults who get too little vitamin d?
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- can result in osteomalacia
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what is the most potentially toxic vitamin?
|
- vitamin d
(toxic to bones, kidneys, brain, nerves, heart, and arteries |
|
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how can people make a vitamin from sunlight?
|
- when ultraviolet light from the sun shines on a cholesterol compound in the human skin, the compound transforms into a vitamin d precursor and is absorbed directly into the blood
- over next day, liver and kidneys finish converting the precursor to active vitamind d |
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what are the intake recommendations for vitamin d?
|
- 5 microgram/day for adults 19-50 yrs
|
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what is another name for vitamin e?
|
- aka tocopherol
|
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what are the characteristics of vitamin e?
|
- antioxidant
|
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what are deficiencies of vitamin e?
|
- almost never seen in healthy adults
- in infants, occurs in premature babies born before the transfer of the vtamin from mother to infant, which takes place in last weeks of pregnancy Infants RBC lyse and they become anemic |
|
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what diseases can people with lower blood concentrations of vitamin e die from?
|
- more frequently from heart disease and cancer
|
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what are some toxicities from vitamin e?
|
- increase in brain hemorrhages among smokers taking just 50 mg of vit e
- may also increase the effects of anticoagulant meds |
|
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what is the DRI of vitamin e?
|
- 15 mg/daily for adults
* on average, US intakes fall below this |
|
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what are some food sources of vitamin e?
|
- widely distributed in plant foods (fresh, raw oils, and seeds)
|
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what are the roles of vitamin k?
|
- main function is to help synthesize proteins that help blood clot
- necessary for synthesis of key bone proteins |
|
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what are non-food sources of vitamin k?
|
- can be made by intestinal bacteria
- newborns are given does of it at birth |
|
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what are food sources of vitamin k?
|
- dark leafy greens
- cabbage-type veggies, liver |
|
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what are the toxicities of vitamin k?
|
- toxicity rare and no tolerable upper level intake
- toxicity causes jaundice and may occur if supplements of synthetic version are given too enthusiastically |
|
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what are the water-soluble vitamins?
|
- vitamin c and b
|
|
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what are the characteristics of water-soluble vitamins?
|
- absorbed easily and exreted easily in urine
|
|
|
what is the role of vitamin c?
|
- assists enzymes involved in the formation and maintenance of collagen
- acts as antioxident esp protecting the immune system cells from free radicals generated during assault on invaders |
|
|
what are deficiency symptoms of vitamin c?
|
- most scurvy symptoms due to collagen breakdown
- loss of appetite - growth cessation - tenderness to touch - bleeding gums - swollen ankles and wrists - anemia - red spots on skin - weakness - loose teeth |
|
|
what are some hazardous effects of taking more than 2 g of vit c a day?
|
- alteration of the insulin response to carbs
- interference with blood clotting meds - kidney stones - gout - digestive upsets |
|
|
whats the DRI for vitamin c?
|
- 90 mg for men, 75 for women
for smokers: 125 for men, 110 for women |
|
|
what are the food sources of vitamin c?
|
- fruits and vegetables
|
|
|
how does vitamin b play a role in metabolism?
|
- functions as part of coenzymes
- coenzymes help enzymes do their jobs - thiamin, riboflavin, pantothenic acid, and biotin participate in the release of energy from th eenergy nutrients - folate and vitamin B12 help cells multiply - vitamin B6 helps the body use amino acids to synthesize proteins |
|
|
what happens in vitamin b deficiency?
|
- every cell is affected
|
|
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what are symptoms of vitamin b deficiency?
|
- nausea, severe exhaustion, irritability, depression, forgetfulness, loss of appetite and weight
|
|
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what are different types of vitamin B?
|
- thiamin
- niacin - folate - vitamin B12 - vitamin B6 - biotin and pantothenic acid |
|
|
what are the characteristics of thiamin?
|
- plays a critical role in the energy metabolism of all cells
- occupies a site on nerve cell membranes - nerve processes and their responding muscles depend heavily on thiamin |
|
|
what is beriberi?
|
- thiamin deficiency that was first observed in East Asia, where most people consume mostly rice
- polished rice became widespread, and beriberi became epidemic |
|
|
what is Wernicke-Korakoff syndrome?
|
- a thiamin deficiency caused by alcohol abuse
- the alcohol impairs thiamin absorption |
|
|
what are symptoms of Wernicke-Korakoff syndrome?
|
- apathy, irritability, mental confusion, memory loss, jerky movement, staggering gait
|
|
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what are the food sources of thiamin?
|
- pork products, sunflower seeds, enriched/whole grain cereals, legumes
|
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when thiamin is deficient, what else is most likely also?
|
- riboflavin
|
|
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what does riboflavin play a role in?
|
- energy metabolism
|
|
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what are the characteristics of niacin?
|
- participates in energy metabolism of every cell
|
|
|
what is pellagra?
|
- niacin deficiency
- was in US in early 1900s; still common in parts of Africa and Asia |
|
|
what are the symptoms of pellagra?
|
- 4 D's: diarrhea, dermatitis, dementia, death
|
|
|
what is the key nutrient that prevents pellagra?
|
- niacin
- or consuming enough tryptophan, which can be converted into niacin in the body |
|
|
why would niacin be taken as a drug?
|
- as a treatment to lower blood lipids associated with cardiovascular disease
|
|
|
what are symptoms of niacin toxicity?
|
- drop in blood pressure
- liver injury - peptic ulcers - vision loss - niacin flush |
|
|
what is the role of folate?
|
- helps synthesize important DNA and so is important for making new cells
|
|
|
what does folate deficiency cause?
|
- anemia, diminished immunity, and abnormal digestive function
- also related to cervical cancer (in women who have HPV), breast cancer (in women who drink alcohol), and pancreatic cancer (in men who smoke) |
|
|
how does folate help in birth defects?
|
- intakes during pregnancy can reduce a woman's chances of having a child with neural tube defect (NTD)
|
|
|
what is folic acid?
|
- an absorbable, synthetic form of folate
|
|
|
what is another vitamin that is closely related to folate?
|
- vitamin B12
(because each depends on the other for activation) |
|
|
what are the sources of folate?
|
- green leafy veggies
- other raw fruits/veggies - enriched grain products |
|
|
what are the roles of B12?
|
- helps maintain nerves and is part of coenzymes needed in new blood cell synthesis
|
|
|
what are symptoms of deficiency of either folate or B12?
|
- presence of immature red blood cells
|
|
|
what is needed for the absorption of B12?
|
- intrinsic factor (compound made in the stomach)
|
|
|
what are the roles of vitamin B6?
|
- participates in more than 100 reactions in the body
- needed to convert one amino acid to another amino acid that is lacking - aids in conversion of tryptophan to niacin - plays roles in synthesis of hemoglobin and neurotransmitters - assists in releasing glucose from glucogen - has roles in immune function and steroid hormone activity - critical to fetal nervous system development |
|
|
what are the roles of biotin and pantothenic acid?
|
- both are important in energy metabolism
|
|
|
at birth, babies get a single dose of what vitamin?
|
- vit K
|
|
|
women of childbearing age need what supplement to reduce the risk of NTD?
|
- folate
|
|
|
in general, what factor plays a role in making it easier to attain toxicity with fat-soluble vitamins than with water-soluble ones?
|
- fat-soluble vitamins are stored in fat while water-soluble vitamins aren't AND fat-soluble vitamins are less readily excreted than water-soluble ones
|
|
|
in what way do vitamins differ from carbs, proteins, and fats?
|
- vitamins are needed in smaller amounts and contain no calories
|
|
|
what is a vitamin A precursor?
|
- beta-carotene
|
|
|
what is a non-dairy source of vitamin D?
|
- synthesis from the sun
|
|
|
what symbols on a supplement indicate that the supplement contains the nutrients stated on the packaging and that the nutrient dissolve (so it can be absorbed) in the digestive track?
|
- USP
|
|
|
xerophthaimia is the hardening of the cornea that can lead to blindness, what vitamin causes this?
|
- vitamin A
|
|
|
what is the best dietary source of vitamin E?
|
- oils
|
|
|
which vitamin helps to synthesize proteins for blood clotting and also is important for the synthesis of bone protein?
|
- vitamin K
|
|
|
what foods are a major dietary source of vitamin K?
|
- leafy green vegetables
|
|
|
what are all the fat- soluble vitamins?
|
- Vitamin D, E, A, and K
|
|
|
what name is given to a vitamin C deficiency?
|
- scurvy
|
|
|
what is a coenzyme?
|
- molecule that combines with, and activates an enzyme
|
|
|
whats the major function of the B vitamins?
|
part of coenzymes that play a role in energy metabolism
|
|
|
which foods contribute the most to dietary riboflavin?
|
- milk and milk products
|
|
|
which vitamin plays a role in energy metabolism?
|
- riboflavin
|
|
|
why are dietary recommendations for niacin given as niacin equivalents (NE)?
|
- because the body can convert dietary tryptophan into niacin
|
|
|
which coenzyme plays a role in the synthesis of DNA?
|
- folate
|
|
|
of all the vitamins, which is the most likely to interact with medications?
|
- folate
|
|
|
which vitamin is involved in both new cell synthesis and maintenance of nerve cells?
|
- vitamin B12
|
|
|
which vitamin requires stomach acidity and intrinsic factor in order to be absorbed?
|
- B 12
|
|
|
what deficiency is beriberi caused by?
|
- thiamin
|
|
|
what do high levels of homocysteine correlate with?
|
- an increased risk of CVD
|
|
|
which type of person is LEAST likely to benefit from taking a vitamin supplement?
|
- healthy middle aged males
|
|
|
what vitamin deficiency causes rickets and osteomalacia?
|
- vitamin D
|
|
|
Which vitamins play a major role as antioxidants?
|
- beta carotene
- vitamin C - vitamins E |
|
|
what is a precursor?
|
- a substance from which another substance is formed
|
|
|
what percent of US adults are overweight or obese?
|
- 66%
(33% of children/teens) |
|
|
what are the risk factors for overweight people?
|
- hypertension, heart disease, stroke
- diabetes - hernias, flat feet, sleep apnea - some cancers - high accident rate - arthritis |
|
|
what is visceral fat?
|
- central obesity; located deep within the central abdominal area
|
|
|
what factors affect body fat distribution?
|
- gender
- menopause - smoking/alcohol - physical activity |
|
|
what 3 indicators do experts use to evaluate risks to health from obesity?
|
- BMI
- waist circumference - disease risk profile and family medical history |
|
|
what happens when more food is consumed than needed?
|
- excess fat accumulates in the fat cells in the adipose tissue, where its stored
- when energy supply runs low, stored fat is withdrawn |
|
|
What are the main derivatives of Branchial arch 1?
|
Supply by: V2, V3
Cartilage: Meckel's cartilage: Mandible, Malleus, incus, sphenoMandibular Ligament Muscles of MASTICATION (temporalis, Masseter, Lat/Med pterygoids) Mylohyoid, Ant. belly of digastric, tensor tympani, tensor veli palatini, ant 2/3 of tounge Arteries: Maxillary arter (br ext carotid) |
|
|
what is the only contributor to the "energy in" side of the change in energy store equation?
|
- foods and beverages
|
|
|
what is the contributor to "energy out" side of the change in energy equation?
|
- more difficult to determine and has to do with lifestyle and metabolism
|
|
|
how many calories does 1 lb of fat equal?
|
- 3500 calories
|
|
|
what are the 3 components of the body's energy expenditure ("energy out") ?
|
- basal metabolism
- voluntary activities - thermic effect of food |
|
|
what are the reference man and woman numbers for the DRI to set the Estimated Energy Requirements (EER)
|
- for man: "active" physical activity level, 22.5 BMI, 5'10" tall, 154 lbs
- for woman: "active" physical activity level, 21.5 BMI, 5'4" tall, 126 lbs |
|
|
what does the equation to set the EER include?
|
- gender
- age (BMR declines by average 5% per decade) - physical activity - body size and weight - growth |
|
|
how do you determine your BMI?
|
- weight (lbs) x 703/height (in)^2
|
|
|
what are the ranges of the BMI?
|
- BMI < 18.5 underweight
- BMI 18.5 - 24.9 normal weight - BMI 25 - 29.9 overweight - BMI > 30 obese |
|
|
how do you estimate body fat using anthropometry?
|
- skin fold test
- waist circumference |
|
|
how do you measure body fat using density?
|
- underwater weighing
- air displacement methods |
|
|
what is the ideal body fat for men and women?
|
- men: 12-20% weight as fat
- women: 20-30% *varies according to gender, lifestyle and stage of life |
|
|
what are the two broad categories by which eating signals are regulated?
|
- "go" mechanisms
- "stop" mechanisms |
|
|
what are the "go" signals for eating?
|
- hunger and appetite
|
|
|
what is hunger?
|
- physical need for food
|
|
|
what is appetite?
|
- psychological desire for food
|
|
|
can you experience appetite without hunger?
|
- yes
|
|
|
what is hunger stimulated by?
|
- absence of food in the digestive tract
|
|
|
what is ghrelin?
|
- hormone produced by the stomach and it signals the hypothalamus to stimulate eating
|
|
|
what are the "stop" signals for eating?
|
- satiation and satiety
|
|
|
when does satiation occur?
|
- when the digestive organs signal the brain that enough food has been consumed
|
|
|
what is satiety?
|
- the feeling of fullness that lasts until the next meal
|
|
|
what outweighs what in the appetite control system?
|
- hunger outweighs satiety in the appetite control system
|
|
|
what is leptin?
|
- a satiety hormone; its the adipose tissue hormone that suppresses appetite in response to a gain in body fat
|
|
|
what patterns of behavior are associated with successful weightloss?
|
- keeping healthy eating routines
- keep exercising - keep track of calorie and fat intakes in the body |
|
|
at what point in starvation is the body able to use fat as fuel?
|
- less than a day into fast, the liver's glycogen is used up
- body sacrifices protein in its lean tissue to supply raw materials from which to make glucose - if body were to continue consuming its lean muscle, death would occur in 10 days |
|
|
what does the body do to prevent death during starvation?
|
- body converts fat to ketone to help feed the nervous system
- after about 10 days of fasting, brain and nervous system can meet most f their energy needs using ketone bodies - thanks to ketosis, a healthy person starving with average body fat content can live totally without food as long as six to eight weeks |
|
|
whats the role of physical activity when it comes to weight loss?
|
- it greatly augments diet in weight loss efforts
- improves health and body composition - increases metabolism and reducing appetite - helps with spot reducing |
|
|
what are some strategies for someone trying to gain weight?
|
- physical activity to gain muscle and fat
- choose foods with high energy density - portion sizes and meal spacing - weight-gain supplements - avoid tobacco |
|
|
what is behavior modification?
|
- involves changing behaviors and thought processes
- based on knowledge that habits drive behaviors |
|
|
what are cognitive skills?
|
- changes in conscious thought that improce adherence to modification
|
|
|
what are the theories for obesity?
|
- enzyme theory (excess fat may stem from elevated concentrations of an enzyme)
- fat cell number theory (fat determined by both the number and size of fat cells) - external cues theory (studies of human behavior identify stimuli that lead to overeating - people can override signals of satiety and hunger and eat whenever they want. variety and availability are strong influences to eat when not hungry) |
|
|
what is anorexia nervosa?
|
- eating disorder characterized by refusal to maintain minimally normal body weight and shape
|
|
|
what is bulimia nervosa?
|
- recurring episodes of binge eating combined with a morbid fear of becoming fat; usually followed by self-induced vomiting, or purging
|
|
|
what is difference between visceral fat and subcutaneous fat?
|
- visceral: stored within abdominal cavity
- subcutaneous: fat stored directly under the skin |
|
|
what is basal metabolism?
|
- sum total of all the involuntary activities that are necessary to sustain life, including circulation, respiration, temperature maintenance, etc.
|
|
|
can certain foods increase/decrease your BMR?
|
- certain foods can't do that for the long run by only temporarily because of their thermic effect
|
|
|
how does muscle mass affect your BMR?
|
- the more lean tissue, the higher the BMR
- a typical man has greater lean body mass than a woman, making his BMR higher |
|
|
how does starvation affect your BMR?
|
- fasting/starvation hormone levels lower the BMR
|
|
|
which body fat storage pattern is most associated with health risks?
|
- central abdominal fat
|
|
|
what is one thing not associated with central obesity?
|
- all impact health
|
|
|
what would be a BMI range considered overweight for an average adult?
|
- 25-29.9
|
|
|
- what is the BMI of a person who is 5'7" and 160 lbs?
|
- 25
|
|
|
what is a weight circumference that provides lowest health risk?
|
- 35" for women, and 40" for men
|
|
|
approx. how much body fat will you gain if you consume as little as 1750 extra calories over the course of a year?
|
- 0.5 lbs
|
|
|
a food containing 34 g carbs, 20 g fats, 5 g protein, and 1 g alcohol, will provide how many kilocalories?
|
- 343
|
|
|
what is a factor that reduces the BMR?
|
- fasting
|
|
|
what does not contribute to the BMR?
|
- digestion
|
|
|
considering the TEF of 10%, how many grams of carbs would you need to consume to obtain 90 kilocalories from that carb?
|
- 25 grams
|
|
|
what is an acceptable body fat range for an average adult female?
|
- 20-30%
|
|
|
which important factor does BMI fail to consider?
|
- lean body mass relative to fat body mass and location of fat
|
|
|
what type of adult would be considered healthy even with a higher % of body fat than other people?
|
- an adult fisherman living in the north of the Arctic circle
|
|
|
which region of the brain controls hunger?
|
- hypothalamus
|
|
|
from a hormonal perspective, why does surgical removal of a part of the stomach decrease appetite?
|
- the stomach secretes the appetite stimulate ghrelin; the less stomach, the less ghrelin secreted
|
|
|
which of the energy-yielding nutrients is most satiating?
|
- protein
|
|
|
which of the theories of obesity involves the body "choosing" a weight that it wants to be?
|
- set-point theory
|
|
|
what is the current DRI for exercise?
|
- 60 mins of walking per day
|
|
|
what is a healthy approach to increasing body mass?
|
- engage in strength-building exercises
|
|
|
what is not a contributor to obesity?
|
- eating foods of low energy density
|
|
|
how are ketones produced?
|
- incompletely broken down fat molecules are combined to form ketones
|
|
|
under extreme conditions, such as starvation, what can the brain adapt to using for energy?
|
- ketones
|
|
|
the initial weight loss on a low carb diet is mainly?
|
- water and glycogen
|
|
|
what is not a weakness of a high-protein diet plan?
|
- too little fat
|
|
|
what is considered a reasonable rate (not too fast, but not too slow) of weight loss for an overweight person?
|
- 10% of weight in 12 months
|
|
|
what is the key characteristic of anorexia nervosa?
|
- self starvation
|
|
|
what does overweight mean?
|
- moderate overfatness
|
|
|
what does underweight mean?
|
- too little body fat for health
|
|
|
what is obesity?
|
- overfatness with adverse health effects
|
|
|
what does "wasting" mean?
|
- loss of body tissues that accompany certain diseases
|
|
|
what are endorphins?
|
- an opiate that may enhance the desire to eat
|
|
|
what does "weight cycling" mean?
|
- yo-yo dieting
|
|
|
what is cellulite?
|
- a form of fat not recognized in science
|
|
|
what is heat stroke?
|
- an acute and life-threatening reaction to heat buildup in the body
|
|
|
what are the symptoms of heat stroke?
|
- clumsiness
- confusion, other mental changes, loss of consciousness - dizziness - headache - internal (rectal) temperature above 104 - nausea - stumbling - sudden cessation of sweating (hot, dry skin) |
|
|
how is heat stroke treated?
|
- stopping your activity
- sipping cold fluid - seeking shade - medical attention |
|
|
what is lactate?
|
- produced by the anaerobic breakdown of glucose during intense activity (anaerobic activity)
- travels from muscles to liver where its converted back to glucose |
|
|
what are the health benefits of physical activity?
|
- more restful sleep
- improved nutritional health - improved body composition - improved bone density - enhanced resistance to colds and other infectious diseases - lower risks of some types of cancer - stronger circulation and lung function - lower risks of cardiovascular disease - lower risks of type 2 diabetes - reduced risk of gallbladder disease (women) - lower incidence and severity of anxiety and depression - stronger self-image - longer lie and higher quality of life in the later years |
|
|
what are the four essentials of fitness?
|
- flexibility
- muscle strength - muscle endurance - cardiorespiratory endurance |
|
|
why does vitamin E merit special attention for active people?
|
- during prolonged, high-intensity activity, muscle's consumption of oxygen increases tenfold or more, enhancing production of free radicals
- since vit E is an antioxident, some athletes take megadoses of it to prevent oxidative damage to muscles |
|
|
what are the DRI recommendations for protein for endurance athletes?
|
- 1.2-1.6
|
|
|
what are the DRI recommendations for protein for strength or speed athletes?
|
- 1.6-1.7
|
|
|
how does caffeine affect athletic performance?
|
- in some cases it seems to assist it, and in others, has no effect
- most competitions forbid caffeine use in amounts greater than 800 mg (5-6 cups of strong coffee) |
|
|
how many calories of glycogen does the typical person store?
|
- stores are limited to less than 2000 calories of energy
|
|
|
how many calories of fat does the typical person store?
|
- unlimited amounts and can provide more than 70,000 calories and fuel hours of activity
|
|
|
how long do glycogen stores last during vigorous exercise?
|
- about 2 hours
|
|
|
what is muscle strength?
|
- ability of muscles to work aginst resistance
|
|
|
what is muscle endurance?
|
- ability of a muscle to contract repeatedly within a given time without becoming exhausted
|
|
|
what are the benefits of weight training?
|
- builds muscle strength and endurance
- offers health and fitness benefits - reduces risk of cardiovascular disease, improves mobility, and helps maximize and maintain bone mass |
|
|
how long should one exercise in order to start burning fat as fuel?
|
- 20 mins at least
|
|
|
what is used up during the first 10 mins of exercise?
|
- glucogen used by muscles
|
|
|
what is used up during the first 20 mins of moderate activity?
|
- about 1/5 of available glycogen used up
|
|
|
what is aerobic exercise?
|
- requiring oxygen
- aerobic activity strengthens the heart and lungs by requiring them to work harder than normal to deliver oxygen to the tissues |
|
|
what is cardiorespiratory endurance?
|
- the ability to perform large muscle dynamic exercise of moderate to high intensity for prolonged periods
|
|
|
what is cardiorespiratory endurance characterized by?
|
- increased cardiac output and oxygen delivery
- increased heart strength and stroke volume - slowed resting pulse - increased breathing efficiency - improved circulation - reduced blood pressure |
|
|
what is anaerobic metabolism?
|
- doesn't require oxygen
- may require strength, but doesn't work the heart and lungs very hard for a sustained period |
|
|
what does ergogenic mean?
|
- external influences that can be determined to enhance performance
|
|
|
what is not a benefit of cardiorespiratory conditioning?
|
- increased muscle mass
|
|
|
how does physical activity affect total cholesterol and HDL levels?
|
- physical activity lowers total cholesterol and raises HDL
|
|
|
what is an exercise regime that will increase muscle strength?
|
- heavy weight with a low number of repetitions
|
|
|
what is true with regard to glycogen stored in the liver and glycogen stored in muscle?
|
- glycogen stored in the liver can be used to raise blood suga level
- glycogen sotred in muscle is only used to provide energy to muscle cells |
|
|
what is one of the best diets for promoting an athlete's endurance?
|
- high carbs
|
|
|
what activity would be most reliant on energy produced by anaerobic metabolism?
|
- 100-year sprint
|
|
|
for a physically fit individual, which activity one of the most likely to result in the accumulation of lactic acid?
|
- doing 10 repetitions of lifting as much weight as you can as fast as you can
|
|
|
lactic acid is produced by the anarobic breakdown of?
|
- glucose
|
|
|
what does the liver convert lactic acid into?
|
- glucose
|
|
|
for an athlete, why might it be advantageous to consume high-glycemic index foods after strenuous exercise?
|
- consumption of such foods will rapidly restore depleted glycogen stores
|
|
|
as a result of training, muscle uses ______ than does untrained muscle.
|
- less glucose and more fat
|
|
|
to an endurance athlete, what are the advantages of consuming a high-fat, low-carb diet?
|
- to an endurance athlete, there aren't any advantages of such a diet
|
|
|
what is the currently recommended fat intake for endurance athletes?
|
- 20-30% of total calorie intake
|
|
|
what activity would utilize the least amount of body fat?
|
- doing 10 repetitions of lifting as much weight as you can as fast as you can
|
|
|
which activity will contribute least to increasing VO2 max?
|
- doing 10 repetitions of lifting as much weight as you can
|
|
|
which activity will increase BMR for the shortest span of time following the activity?
|
- doing 10 reps of lighting as much weight as you can
|
|
|
what is an activity that would be most dependent on protein for energy?
|
- running a marathon
|
|
|
some athletes might benefit from taking what type of supplements?
|
- iron
|
|
|
what role of vitamin E might provide to be of benefit to an athlete?
|
- vitamin E is an antioxidant
|
|
|
what type of athlete would be at greatest risk of iron deficiency?
|
- adolescent vegetarian female
|
|
|
what is sports anemia?
|
- a temporary type of anemia that is caused by the destruction of older red blood cells
|
|
|
whats the most important thing a person can do when engaged in a physical activity?
|
- consume water
|
|
|
a water loss of as little as about _____ body weight can reduce a person's ability to do muscular work.
|
1-2%
|
|
|
a water loss of as little as about _____ is likely to cause a person to collapse.
|
7%
|
|
|
what can be the result of using salt tablets to replace electrolytes?
|
- dehydration
|
|
|
what is the best choice for fluid replacement for a noncompetitive, everday active, person?
|
- water
|
|
|
what is a common symptom of both heat stroke and hypoatremia?
|
- confusion
|
|
|
why is it a bad idea to replenish lost fluids by drinking beer?
|
- beer contains alcohol
|
|
|
for an athlete, what is the recommended contribution of protein to energy needs?
|
- 10-20%
|
|
|
what would be a good choice for a pregame meal?
|
- water and a banana
|
|
|
what is a substance that might actually enhance performance?
|
- caffeine
|
|
|
what is an effect of anabolic steroid use?
|
- the use of anabolic steroids enhances performance
|
|
|
what does "training" mean?
|
- regular practice of an activity
|
|
|
what does flexibility mean?
|
- capacity of joints to move through a full range of motion
|
|
|
what is the ability of muscle to oppose resistance?
|
- muscle strength
|
|
|
what is the exhaustion resistance of muscle?
|
- muscle endurance
|
|
|
what is hypertrophy?
|
- growth in size
|
|
|
what is atrophy?
|
- decrease in size
|
|
|
what is myoglobin?
|
- oxygen-carrying protein of muscle
|
|
|
what type of training is weight training?
|
- resistance training
|
|
|
what is produced under anaerobic conditions?
|
- lactic acid
|
|
|
wht is hypothermia?
|
- below normal body temperature
|
|
|
what is hyponatremia?
|
- decreased concentration of blood sodium
|
|
|
what is VO2 max?
|
- maximum rate at which an individual consumes oxygen
|
|
|
what is a reaction to an excessively high body temperature?
|
- heat stroke
|
