Term
| What % of adults are overweight? |
|
Definition
|
|
Term
| What % of total population is obese? |
|
Definition
|
|
Term
| What is Basal Metabolism? |
|
Definition
| The minimum energy expended to keep a resting, awake body alive. |
|
|
Term
| For a sedentary person, basal metabolism accounts for what % of total energy use by the body? |
|
Definition
|
|
Term
| What are some factors that influence basal metabolism? |
|
Definition
| Body surface area, lean body mass, gender (greater lean tissue), body temperature (fever or cold environment), thyroid hormone, nervous system activity, age (1-2% decrease after 30 years), calorie intake (too low decreases metabolism), pregnancy, and use of caffeine and tobacco. |
|
|
Term
| How much does physical activity increase energy expenditure by? |
|
Definition
|
|
Term
| Lack of activity is a major cause of what? |
|
Definition
|
|
Term
|
Definition
| Thermic Effect of Food. It is the energy used to digest, absorb, and metabolize food nutrients. |
|
|
Term
| TEF represents what percent of total calories consumed? |
|
Definition
|
|
Term
| What is the TEF for alcohol? |
|
Definition
|
|
Term
| What is Adaptive Thermogenesis? |
|
Definition
| Non-voluntary physical activity |
|
|
Term
| What are the symptoms of Adaptive Thermogenesis? |
|
Definition
| triggered by overeating, fidgeting and shivering, maintenance of muscle tone, and maintenance of posture. |
|
|
Term
| What is Brown Adipose Tissue? |
|
Definition
| special form of adipose tissue that participates in thermogenesis. found in small infants and contributes to thermogenesis by releasing some of the energy from energy-yielding nutrients into the environment as heat. it's role in adulthood is unknown. |
|
|
Term
| What is direct calorimetry? |
|
Definition
| A method of determining a body's energy use by measuring heat released from the body. an insulated chamber is usually used. it is expensive and complex. |
|
|
Term
| What is indirect calorimetry? |
|
Definition
| a method to measure energy use by the body by measuring oxygen uptake. formulas are then used to convert this gas exchange value into energy use. |
|
|
Term
| What is a healthy body weight? |
|
Definition
| It depends on the review of family history, personal weight history, healthy lifestyle contribution, and current height/weight standards |
|
|
Term
| what are some weight-related conditions? |
|
Definition
| surgical risk, pulmonary, T2DM, HTN, CVD, bone/joint disorders, gallstones, skin disorders, various cancers, shorter stature, pregnancy risk, infertility, vision problems, premature death, infections, liver damage/failure, erectile dysfunction |
|
|
Term
| How do you figure your BMI? |
|
Definition
body weight (in kg)/height^2 (in meters)
2.2lb/kg
2.54cm/inch
1 unit BMI=6-7lb |
|
|
Term
| BMI: Overweight and Obesity listings? |
|
Definition
underweight=BMI <18.5
healthy weight=BMI 18.5-24.9
overweight=BMI 25-29.9
obese=BMI 30-39.9
severely obese= BMI >40 |
|
|
Term
| What is considered obese in women? |
|
Definition
|
|
Term
| What is considered obesity in men? |
|
Definition
|
|
Term
| What is bioelectrical impedance and what does it do? |
|
Definition
| it is an estimation of body fat, and it is a low-energy current that measures the resistance of electrical flow. the more resistance, the more body fat. |
|
|
Term
|
Definition
| dual x-ray photon absorptiometry. an x-ray body scan that allows for the determination of body fat, and is most accurate but expensive. |
|
|
Term
| what is lower-obesity sometimes referred to as? |
|
Definition
|
|
Term
| what is upper-body obesity sometimes referred to as? |
|
Definition
|
|
Term
| what is upper-body obesity associated with? |
|
Definition
| cardiovascular disease, hypertension, and type 2 diabetes. |
|
|
Term
| what is lower-body obesity encouraged by? |
|
Definition
| estrogen and progesterone |
|
|
Term
| after menopause, what body type becomes more common? |
|
Definition
| upper-body obesity, or "apple shape" |
|
|
Term
| what body "shapes" are more common in men/women? |
|
Definition
| apple shape is more common in men, pear shape more common in women |
|
|
Term
| what is juvenile-onset obesity? |
|
Definition
| obesity that develops in infancy or childhood, caused by an increase in the number of adipose cells. adipose cells have long lifespan, and need to store fat, makes it difficult to lose fat. |
|
|
Term
| What is unique about identical twins and weight? |
|
Definition
| when raised apart, still have similar weights |
|
|
Term
| what is the set-point theory? |
|
Definition
| weight is regulated by the body, genetically predetermined body weight, body resists weight change, leptin assists in weight regulation, reduction in calorie intake results in lower metabolic rate. |
|
|
Term
| what are some opponents of set-point theory? |
|
Definition
| weight does not remain constant, different environments can alter weight, and people settle into a particular weight based on current circumstances |
|
|
Term
| what encourages excess body fat? |
|
Definition
| age, menopause, gender, composition of diet, positive energy balance, physical activity, basal metabolism, TEF, increased hunger sensations, fat: lean tissue, fat uptake by adipose, social/behavioral factors, undetermined genetic, race, medications, childbearing, national region |
|
|
Term
|
Definition
| obesity is a chronic disease, treatment requires long-term lifestyle changes, dieters are misdirected and more concerned about weight loss than healthy lifestyle, and there are unrealistic weight expectations. |
|
|
Term
| what is the best way for a sound weight-loss? |
|
Definition
| seek advice from a registered dietitian, control calorie intake, increase physical activity, and acknowledge the need for lifelong behavioral changes to maintain healthy weight. |
|
|
Term
| Where does the notion of the Ideal Body Image come from? |
|
Definition
| media promotion, need for social acceptance, influence and stress on young individuals, eating is a necessity, dieting may lead to a disorder. |
|
|
Term
| why is food viewed as "more than just nutrients"? |
|
Definition
| it can be linked to personal emotions, source of comfort, release of neurotransmitters and natural opioids, food used as a reward or bribe, can lead to disordered eating |
|
|
Term
| how many people are affected by eating disorders in the world? |
|
Definition
| 10 million people. women outnumber men 5:1, athletes are at a greater risk, and 2-3x more likely in homosexual men. |
|
|
Term
| when do eating disorders typically develop? |
|
Definition
| during adolescence or young adulthood. |
|
|
Term
| True or False: do eating disorders co-occur with other psychological disorders? |
|
Definition
|
|
Term
| True or False: Recognition of disorder is critical to treatment? |
|
Definition
|
|
Term
| what is the difference between identical twins and fraternal twins when considering eating disorders? |
|
Definition
| identical twins are more likely to share eating disorders, while fraternal twins are less likely. |
|
|
Term
| what is the profile of an anorexic? |
|
Definition
| usually caucasian female, middle-upper socioeconomic class, "responsible, meticulous, and obedient", competitive and obsessive, family conflicts, high family expectations, and expression of self control. |
|
|
Term
| what are some warning signs of anorexia? |
|
Definition
| abnormal, rigid eating habits, eating very little food, hiding and storing food, exercising compulsively, preparing meals for others but not eating, withdrawing from friends and family, critical of self and others, sleep disturbances and depression, ammenorrhea. |
|
|
Term
| what are anorexia health problems? |
|
Definition
| "skin and bone" appearance, lower basal metabolism, decreased heart rate, lowered body temperature, iron deficiency anemia and other nutrient deficiencies, rough dry scaly cold skin, low white blood cell count, potassium, lanugo and loss of hair, constipation, ammenorrhea, osteopenia and osteoporosis, depression |
|
|
Term
| how do you help someone suffering from anorexia? |
|
Definition
| since the person is typically in denial, supportive confrontation by loved ones is best. hospitalization for severe cases, eating disorders clinic, multidisciplinary team, gain trust and cooperation, restore sense of balance, purpose, and a future. |
|
|
Term
| what if the anorexic is below 75% normal body weight? |
|
Definition
| hospitalization, cure becomes more difficult, premature death more likely. |
|
|
Term
| what makes up a multidisciplinary team for anorexics? |
|
Definition
| physician, dietitian, pyschologist |
|
|
Term
| What is nutrition therapy for anorexics? |
|
Definition
| increase food intake to raise basal metabolism, prevent further weight loss, restore appropriate food habits, restrict excessive activity, ultimately achieve and maintain weight gain |
|
|
Term
| what is psychological therapy for the anorexic? |
|
Definition
| cognitive behavior therapy, determine underlying emotional problems, reject sense of accomplishment associated with weight loss, family therapy, support group |
|
|
Term
| what is the profile of a bulimic? |
|
Definition
| young adults (commonly female college students), predisposed to becoming overweight, frequent weight-reduction diets as a teen, impulsive behavior, usually from disengaged families |
|
|
Term
| what are the signs of bulimics? |
|
Definition
| many are not diagnosed, hidden binge-and-purge habits, elaborate food rules, binge may consist of 3,000+ kcal (convenient, high sugar, high fat foods) , purge (vomiting and laxatives to avoid weight gain), binge-purge cycles triggered by emotional factors |
|
|
Term
| what are the effects of bingeing and purging? |
|
Definition
| absorption of calories, can cause weight gain and weight fluctuations, leads to guilt, depression, low self-esteem |
|
|
Term
| how many calories are absorbed after vomiting? |
|
Definition
| 33-75% of calories, 90% absorbed when laxatives are used |
|
|
Term
| what are bulimia health problems? |
|
Definition
| vomiting causes most health problems, demineralization of teeth, drop in blood potassium, swelling of salivary glands, stomach ulcers and bleeding, constipation, ipecac syrup is toxic |
|
|
Term
| what is the treatment for bulimia nervosa? |
|
Definition
| decrease episodes of bingeing and purging, psychotherapy to improve self-acceptance, change "all-or-none" attitude about food, correct misconceptions about food, establish good normal eating habits, group therapy, antidepressants, long-term therapy. |
|
|
Term
|
Definition
| Eating Disorder Not Otherwise Specified. some but not all characteristics of AN or BN. |
|
|
Term
| what is the binge-eating disorder? |
|
Definition
| recurrent episodes of binge eating, marked distress regarding binge eating, at least 2 days a week for 6 months, does not occur during AN or BN |
|
|
Term
| you need to show at least three signs of these symptoms to be diagnosed with binge-eating disorder. what are some of the symptoms? |
|
Definition
| eating faster than usual, eating til uncomfortably full, large amounts of food though not hungry, eating alone because embarrassed, feeling disgusted, depressed, or guilty. |
|
|
Term
| what is the treatment for binge-eating? |
|
Definition
| eat in response to hunger, not emotions. learn to eat in moderation, avoid restrictive diets that can intensify problems, address hidden emotions, "overeaters anonymous", antidepressants |
|
|
Term
| what are the symptoms of night eating syndrome? |
|
Definition
| eating > 1/3 of calories after evening meal, not feeling hungry in the morning, need to eat to help fall asleep, waking at night to eat, depressed. |
|
|
Term
| what is the profile of female athlete triad? |
|
Definition
female athletes in appearance-based and endurance sports (15% swimmers, 62% gymnasts, 32% others).
1. disordered eating
2. irregular menses or ammenorrhea
3. osteoporosis and loss of estrogen (bone density similar to 50-60 year olds, bone loss is largely irreversible) |
|
|
Term
| what is the treatment of female athlete triad? |
|
Definition
| reduce preoccupation with food, weight, and body fat. gradually increase meals and snacks, rebuild body to healthy weight, establish regular menses, decrease training by 10-20% |
|
|
Term
| what is muscle dysmorphia? |
|
Definition
| "reverse anorexia", first identified in male bodybuilders, perceive themselves as too thin, preoccupied with weight-lifting and diet regimes to gain more muscle, keep meticulous diet and workout records, increased anabolic steroid use, may avoid social contact |
|
|
Term
| what are some ways to prevent eating disorders? |
|
Definition
| discourage restrictive eating/dieting, correct nutrition misconceptions, don't overemphasize numbers of the scale, encourage children to eat only when hungry, increase self acceptance, build respectful environments and supportive relationships, encourage healthy nutrition and PA. |
|
|
Term
Which of the following nutrients increases the thermic effects of foods the most?
carbs, fat, minerals, protein? |
|
Definition
| protein, because protein costs the most calories to digest. |
|
|
Term
| what is the definition of energy balance? |
|
Definition
| state in which energy intake, in form of food and beverage, match energy expended, through basal metabolism and physical activity. |
|
|
Term
| what is a positive energy balance? |
|
Definition
| when energy output is greater than the energy output (meaning you're gaining weight, BAD.) |
|
|
Term
| what is a negative energy balance? |
|
Definition
| when energy input is less than the energy output (meaning losing weight GOOD) |
|
|
Term
| what is energy used for by the body? |
|
Definition
| basal metabolism; physical activity; and digestion, absorption, and processing of ingested nutrients. |
|
|
Term
|
Definition
| referes to energy expended during fidgeting or shivering in response to cold, and is known as the fourth minor form of energy output. |
|
|
Term
| what is the definition of physical fitness? |
|
Definition
| the ability to perform moderate to vigorous activity without undue fatigue |
|
|
Term
| increased physical fitness means improved usage of what for energy? |
|
Definition
|
|
Term
| what steps should you take when beginning an exercise program? |
|
Definition
| start out slowly, vary your workout, include others, set attainable goals, set aside specific time, reward yourself, focus on long-term and not on occasional setbacks. |
|
|
Term
| what are the guidelines for moderate-intensity physical activity? |
|
Definition
| you should perform 150 minutes/week of moderate-intensity aerobic exercise. |
|
|
Term
| what are the guidelines for vigorous-intensity physical fitness? |
|
Definition
| 75 minutes a week of vigorous-intensity aerobic exercise. |
|
|
Term
| if you are older than 40-50 and inactive for many years, why should you check with a physician before exercising? |
|
Definition
| may have or be at risk for obesity, CVD, HTM, DM, shortness of breath after mild exertion, or arthritis. |
|
|
Term
| what physical activity counts as moderate-intensity? |
|
Definition
| aerobic activity that increases heart rate and breathing: brisk walking, dancing, swimming, bicycling on level terrain. remember talk test: moderate intensity you have to take more time with conversation since you have to breathe more. |
|
|
Term
| what physical activity counts as vigorous intensity? |
|
Definition
| aerobic activity that greatly increase heart rate and breathing: jogging, tennis, swimming continuous laps, bicycling uphill. with the talk test, most likely not able to talk, short answers, might be able to a hum a song, but not likely. |
|
|
Term
| what counts as a muscle-strengthening activity? |
|
Definition
| activity that increases skeletal muscle strength, power, endurance, and mass. strength training, resistance training, muscle strength and endurance exercises. |
|
|
Term
| what is an aerobic activity? |
|
Definition
| "with oxygen". rhythmic, low to moderate intensity and long duration. |
|
|
Term
| how do you measure heart rate? |
|
Definition
| count pulse for 10 seconds and multiply by 6. |
|
|
Term
|
Definition
| adenosine triphosphate. the main energy currency for cells. atp energy is used to promote ion pumping, enzyme activity, and muscular contraction. |
|
|
Term
|
Definition
| adenosine diphosphate. breakdown product of ATP. ADP is synthesized into ATP using energy from food stuffs and a phosphate group (Pi). |
|
|
Term
| what is the immediate source of energy for body functions? |
|
Definition
| ATP. The primary goal in the use of any fuel, whether carb, fat, protein, is to make ATP. |
|
|
Term
|
Definition
| PCr. a high-energy compound that can be used to reform ATP. used primarily during bursts of activity, such as lifting and jumping. |
|
|
Term
| glucose is stored as glycogen where? |
|
Definition
| in the liver and muscle cells. |
|
|
Term
|
Definition
| a three-carbon compound formed during glucose metabolism; also called pyruvate. |
|
|
Term
| when is pyruvic acid formed? |
|
Definition
| when oxygen supply in the muscle is limited, glucose is broken down into a 3-carbon compound called pyruvic acid. |
|
|
Term
|
Definition
| 3-carbon acid formed during anaerobic cell metabolism; a partial breakdown product of glucose, also called lactate. |
|
|
Term
| where do most of the energy supplied from protein come from? |
|
Definition
| metabolism of the branched chain amino acids: leucine, isoleucine, and valine. |
|
|
Term
| what percent of energy needs does protein supply during endurance activities? |
|
Definition
| 10-15%, especially when glycogen stores are depleted. |
|
|
Term
| what is the most useful form of fuel? |
|
Definition
|
|
Term
|
Definition
| temporary storage of glucose in liver and muscle. in the muscle glycogen, its used only by that muscle. the liver glycogen is released into the bloodstream. |
|
|
Term
|
Definition
| depleted glycogen, work at ~50% of maximal capacity. |
|
|
Term
| what percent body fat should male vs female athletes have? |
|
Definition
| 5-18% in men, 17-28% for female. |
|
|
Term
| carbs are necessary if exercising for more than 1 hour regularly daily. what should you eat |
|
Definition
| grains, starchy veggies, and fruits. |
|
|
Term
| carb intake should be at least how many grams per kilogram body weight? |
|
Definition
|
|
Term
| how much total energy needs from carbs should athletes have? |
|
Definition
|
|
Term
| what are good foods for athletes? |
|
Definition
| pasta, rice, potatoes, bread, fruit, and breakfast cereals. |
|
|
Term
| what should be limited in the meal for athletes? |
|
Definition
|
|
Term
| how many cups of fluid should a woman have every day? |
|
Definition
|
|
Term
| how many cups of fluid should a man have each day? |
|
Definition
|
|
Term
|
Definition
| first stage of heat-related illness that occurs because of depletion of blood volume from fluid loss by the body. this increases body temp and leads to headache, dizziness, muscle weakness, and visual disturbances, among other effects. |
|
|
Term
|
Definition
| frequent complication of heat exhaustion. usually occurs in people who experience large sweat losses from exercising for several hours in a hot climate and having consumed a large volume of water. cramps occur in skeletal muscles and consist of contradictions for 1-3 minutes at a time. |
|
|
Term
|
Definition
| occurs when internal body temp reaches 104 F. sweating generally ceases if left untreated, and blood circulation is greatly reduced. nervous system damage may ensue, and death is likely. often the skin of individuals who suffer heatstroke is hot and dry. |
|
|
Term
| what should you eat pre-event for athletes? |
|
Definition
| high carb foods:cheerios, reduced fat mile, blueberry muffin, orange juice, low fat fruit yogurt, bagel, apple juice, peanut butter. broled pork chop, white rice, steamed zucchini, chocolate milk, jello, spaghetti, green beans. |
|
|
Term
|
Definition
| for events lasting longer than 60-90 minutes, like marathons, XC skiing, triathlon. uses a lot of energy. |
|
|
Term
| where does the greatest risk of foodborne illness come from? |
|
Definition
| viral and bacterial contamination. |
|
|
Term
| what is foodborne illness a major cause of, and where does it usually result from? |
|
Definition
| major cause of diarrhea, and usually results from unsafe food handling in the HOME. |
|
|
Term
| what are the cases of foodborne illness? |
|
Definition
| viruses (norovirus, hepatitus A), bacteria (salmonella, shigella, listeria, e. coli, c. botulinum, vibrio, b. cereus), parasites (cryptosporidium), risks from seafood (ciguatera). |
|
|
Term
| who's most susceptible to foodborne illness? |
|
Definition
| infants and children, older adults, those with liver disease, diabetes, HIV/AIDS, cancer, pregnant women, people taking immunosuppressant agents. |
|
|
Term
| what are some causes of foodborne illness? |
|
Definition
| mishandling foods, preference for meat cooked rare, use of immunosuppressant medications, increase in number of older adults, increased shelf life of products, centralized food production, imported ready-to-eat foods, antibiotic-resistant strains |
|
|
Term
| how do you prevent growth of bacteria? |
|
Definition
| use salt, sugar, smoke, fermentation, drying, and limit water available for bacteria. |
|
|
Term
| how should you preserve food? |
|
Definition
| pasteurization, sterilization, refrigeration, freezing, irradiation, canning, chemical preservation |
|
|
Term
| what is food irradiation? |
|
Definition
| does not make food radioactive, breaks down chemical bonds, cell walls, DNA, controls growth of insects, bacteria, and fungi, approved for use of raw meats, shell eggs, seeds, dried seasoning, safe according to FDA, radura symbol required, used in many countries, although still controversial. |
|
|
Term
| why are microbes so harmful? |
|
Definition
| infection, intoxication, and constant risk of foodborne illness. bacteria invade intestinal wall via toxin contained in organism, and produce toxin that is secreted into the food. |
|
|
Term
| what type of bacteria uses raw meats, poultry, eggs, fish, sprouts to grow on? |
|
Definition
|
|
Term
| what type of bacteria grows on raw, undercooked meat and poultry, unpasturized milk, and water? |
|
Definition
|
|
Term
| what type of bacteria grows on undercooked ground beef, veggies, unpasturized milk? |
|
Definition
|
|
Term
| what type of bacteria grows on fecal/oral trans, water, food due to poor hygiene? |
|
Definition
|
|
Term
| what type of bacteria grows on ham, poulty, eggs, cream, mayo, custards? |
|
Definition
|
|
Term
| what temperatures state the danger zone? |
|
Definition
|
|
Term
|
Definition
| limits spoilage, prevent undesirable changes in color and flavor, increase safety of food distribution |
|
|
Term
|
Definition
| limits spoilage, prevent undesirable changes in color and flavor, increase safety of food distribution |
|
|
Term
| what are the 2 types of food additive classifications? |
|
Definition
| intentional food additives: added directly to food, incidental food additvies: indirectly added as contaminant (pesticide residues). BOTH ARE REGULATED BY FDA |
|
|
Term
|
Definition
| Generally recognized as safe list. means manufacturers do not have to prove safety, the FDA is responsible for proving that a substance doesn't belong on GRAS list, and the synthetic chemical is the same as the natural form. |
|
|
Term
| what is the FDA approval for new food additive? |
|
Definition
| must identify new additive, give its chemical composition, state how its manufactured, specify method of measurement, outline intended purpose, provide proof of safety, cannot use to deceive public. |
|
|
Term
|
Definition
| occur naturally in foods, assafras, mace, nutmeg, potato shoots, mushrooms toxins, raw egg whites, raw clams and mussels, puffer fish, spinach, strawberries, herbal teas. |
|
|
Term
|
Definition
| any substance or mixture of substances intended to prevent, destroy, repel, or mitigate any pest. includes insecticides, herbicides, fungicides, and rodenticides. |
|
|
Term
|
Definition
| economic, cosmetically attractive fruits and veggies, prevent naturally occurring organisms that produce carcinogens. |
|
|
Term
| what is organic food production? |
|
Definition
| cannot use: synthetic pesticides, fertilizers, hormones, antibiotics, sewage sludge, genetic engineering or irradiation. the farming practices used include biological pest management, composting, manure applications, and crop rotation. |
|
|
Term
| what is sustainable agriculture food production? |
|
Definition
| satisfy human food needs, enhance environmental quality, efficiently use nonrenewable resources, sustain the economic viability of farm operations, enhance the quality of life of farmers and society. |
|
|
Term
| what is locally grown foods food production? |
|
Definition
| locavore, supports local farmers, fresher, do not have added cost of long transportation, helps the environment. |
|
|
Term
| what is community supported agriculture? |
|
Definition
| partnership between local food producers and consumers, national farm to school program, connects farmers with nearby schools. |
|
|
Term
| how do you avoid microbes at the store? |
|
Definition
| buy frozen, perishable foods last, place meats in separate plastic bags, dont buy dented cans, buy only pasteurized milk/cheese, buy only what you need, avoid buying slimy, brownish, or dry produce. |
|
|
Term
| how do you avoid microbes at home? |
|
Definition
| wash hands, keep everything santized, prepare raw meat seperately, thaw foods in fridge/cold running water/microwave. avoid coughing/sneezing over food, wash veggies/fruits thoroughly, remove mold or discard food, and use refrigerated meat in 1-2 days, frozen in 3-4 months. |
|
|
Term
| how do you avoid microbes when cooking? |
|
Definition
| thoroughly cook meat, fish, poultry, eggs, check for doneness with thermometer, cook sprouts until steaming, cook stuffing seperately, eat food right away, store leftovers within 1-2 hours, serve cooked meat on clean plates, avoid partially cooking food. |
|
|
Term
| what do you do with leftovers? |
|
Definition
| keep hot foods hot and cold foods cold. reheat leftovers thoroughly (165 F), store peeled, cut-up produce in fridge, keep fridge less than 40 F |
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|
