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NTR 102 Final Exam Study Guide

Terms in this set (54)

3 energy sources and what they are used for (pay attention to figure 11.6)
ATP is the body's energy currency
• ATP = adenosine
triphosphate
• Form of energy cell use

Glucose

ADP

- Anaerobic
• Breakdown glucose
• Do not require oxygen
- Aerobic
• Breakdown glucose, fat, and protein
• Require oxygen
Muscle types and what they are used for
Muscles and Muscle Fibers:
- Slow-twitch fibers
- Fast-twitch fibers
•Relative
proportion
determined by
genetics
Types of Fitness - define and recommendations
Physical fitness:
- Cardiorespiratory fitness
- Muscular strength
- Muscular endurance
- Body composition
- Flexibility

Strength, flexibility, endurance
Glycogen Depletion/loading and Endurance Training
Glycogen Depletion
- Steady drop for first 1.5 hours
- Entirely depleted ~ 3 hours

• Endurance Training
- Decreases reliance on anaerobic systems
- Extends availability of glycogen
Optimal Nutrition and Performance
Calories
Carbs
Protein
Fat
Micronutrients
Fluid
Consume adequate energy to maintain
weight and health
- Daily weigh-ins are discouraged
- Protein recommendations 1.2-1.7 g/kg
- Fat intake 20-35% of total energy intake
- Risk for micronutient deficiencies
- Adequate fluid intake before, during and
after exercise is important
- No vitamin and mineral supplements are
required if athlete consumes adequate
energy from various foods
Sports and youth - priority and concerns
Priority on growth and development
- Meals/snacks both before and after
exercise
- Caution: High tolerance for exercise in heat
Nutritional supplements and Ergogenic aids - What do they provide and what do you need to be concerned with?
Regulation and concerns about dietary and
herbal supplements
- Bypass FDA safety and effectiveness
regulations
- Possibility of product contamination
• Convenience supplements
- Meal replacements, ready-to-drink
supplements, energy bars, etc.
• Weight-gain powders
- Add an extra 500-1,000 calories/day
• Amino acids
- HMB, glutamine
• Coenzyme Q10
• Creatine
Weight gain/Weight loss - proper strategies
• Weight gain
- Increase muscle and
reduce fat
• Weight loss
- Lose fat and maintain
muscle
- Avoid dangerous
weight-loss practices
Eating disorder vs. disordered eating
Eating disorder: Serious illness affecting
daily activities
- Disordered eating: Usually temporary or
mild change in eating patterns
Eating disorder continuum - where do they fall
DSM-5 assigns eating disorders to categories
across a continuum
- Self-starvation at one end
- Binge-eating disorder on the other
Contributing factors to development of eating disorders
• Predisposition
• Social factors
- Expectations for body size and shape
• Psychological factors
- Peer relationships
- Family expectations
- Emotional trauma
• Biological factors
- Neurotransmitter levels
• Genetic factors
- Synthesis and release of leptin and orexin
Anorexia Nervosa
Define, Causes, Warning signs, treatment
Diagnostic criteria:
- Body weight < 85% of expected
(BMI ≥ 17.5 kg/m2)
- Intense fear of weight gain
- Distorted body image
- Amenorrhea

Treatment:
- Goals
•Stabilize physical condition
•Convert patient into participant
•Restore nutritional status
•Gradual weight gain
- Psychotherapy
•Individual
•Group
•Family
Bulimia Nervosa
Define, Causes, Warning signs, treatment
Diagnostic criteria:
- Recurrent binge eating
- Recurrent purging, excessive exercise, or
fasting
- Excessive concern about weight and shape
- Absence of anorexia nervosa

• Binge: large amount of
food, short period of time
- High-calorie, highfat foods
• Purge
- Affects fluid and electrolyte balance
- Can be life threatening

Treatment:
- Medical
- Nutritional
- Psychotherapy
- Antidepressant medications
Binge-Eating disorder
Define, Causes, Warning signs, treatment
Diagnostic criteria:
- Recurrent binge eating
- Distress over eating
behaviors
- No recurrent purging
- Absence of anorexia
nervosa

Triggers of binge eating:
- Stress
- Conflict
- Frequent dieting

Treatment:
- Psychotherapy
•Antidepressant medications
- Long-term support
Other disorders - Body dysmorphic, Night eating syndrome, Anorexia Ahteltica, Pregorexia, Infantile Anorexia
Body Dysmorphic: preoccupied with an imagined or slight defect
in appearance

Night Eating Syndrome: habitual pattern of interrupting sleep to eat

Anorexia Athletica: sports-related eating disorders, body size/shape important in competition, pressure from coaches

Pregorexia: pregnant women who reduce calories and exercise in excess

Infantile Anorexia: severe feeding difficulties beginning with introduction of solid foods
Female Athlete Triad - what is it, what is involved and what is the concern?
• Disordered eating
• Amenorrhea
• Premature Osteoporosis
Energy equilibrium - balance, negative and positive balance and causes
Intake = output to maintain weight

• Positive energy balance
- Intake > output
- Gain weight
• Negative energy balance
- Intake < output
- Lose weight
Energy In
Hunger, satiation and satiety
Appetite
Hormones; NPY, Ghrelin, Leptin
• Hunger
-Prompts eating
• Satiation
-Signals to stop eating
• Satiety
-Tells when you are ready to eat again

Appetite:
-Psychological desire to eat
-Influenced by the eating environment

Neurological and hormonal factors:
• Neuropeptide Y
• Ghrelin
• Leptin
Composition of food and influence on fullness
Composition:
• Energy density, balance of energy sources,
and form
• Macronutrients
What influences us to eat more?
- Portion size
• Super-size culture
- Environment and social factors
• Hypothalamus
- Emotional factors
• Hypothalamus
- Taste
Energy Out
REE - influences on increase or decrease
Physical activity - influences
Thermic effect of food
NEAT
Resting energy expenditure (REE):
- Equations for males and females
• Factors for age, weight, height, and physical
activity
- Predicts total energy expenditure (TEE)

- Thermic effect of food (TEF)
• Energy to digest, absorb, metabolize
food

- Physical activity
• Highly variable
• Affected by body size, fitness level, type
of activity
Total estimation of expenditure Male & Female
Estimating total energy expenditure:
- Resting energy expenditure (REE)
• 1.0 kcal/kg/hr for males
• 0.9 kcal/kg/hr for females
- Physical activity
• Add a % of REE (see Table 8.2)
- Thermic effect of food
• 6% to 10% of (REE + physical activity)
Body Composition
BMI - what is it and what arte the classifications
Body Fatness - assessment tools and benefits of each
• Body composition
- Fat and lean muscle mass
• Assessing body weight
- Body mass index (BMI)
• Weight (kg) × height2
(m)
• BMI ≤ 18.5 kg/m2 = underweight
• BMI 18.5 to ≥ 25 kg/m2 = normal weight
• BMI 25 to ≤ 30kg/m2 = overweight
• BMI ≥ 30 kg/m2 = obese

• Assessing body fatness
- DXA
- Underwater weighing
- BodPod
- Skinfold
measurements
- Bioelectrical
impedance
Body Fat distribution - Gynoid and Android - health risks
- Gynoid obesity ("pear")
• Excess fat in hips and thighs
- Android obesity ("apple")
• Excess fat around abdomen
Types of obesity - hypercellular, hypertrophic, hyperplastic
...
Influences on obesity; socioeconomic, environment, eating out, social networks, psychological factors
Socioeconomic Status - Food insecurity, Level of education
Environment - Where you live, build environment
Lifestyle and Behavior Factors - How Often Do You Eat Out?, Our Social Networks
Lack of physical activity, emotional eating
Health risks of obesity
•Hypertension
• Heart disease and stroke
• Diabetes
• Cancer
• Sleep apnea
• Osteoarthritis
• Gout
• Gallbladder disease
Weight Cycling - define and risks to health
repeated loss and regain of weight

increases risk of heart disease and type 2 diabetes
Realistic goal setting
- Focus on living a lifestyle
that includes
• Eating moderate amounts
of healthful foods
• Getting plenty of exercise
• Thinking positively
• Learning to cope with
stress
Components of a sound weight management program
-Adopting a Healthy
Weight-Management Lifestyle/Permanent healthy behaviors needed for long-term weight management lifestyle
-Crash Diets Don't Work
-Lose weight by consuming fewer calories
than you expend, don't cut out one food group all together
-Don't skip meals but eat in moderation
Stress management - ABC's
Antecedents - mouth waters as you walk by a bakery
Behavior - buying pastires intending to share or eat some later but then eating all in one sitting
Consequences - feeling guilty, regretful, and nauseated
Types of weight management approaches
- Self-Help Books and Manuals
- Meal Replacements
- Self-Help Groups
- Commercial Programs
- Professional Private Counselors
- Food and Drug Administration-Approved
Weight-Loss Medications
Surgical approaches to weight loss
gastric bypass to reduce the size of the stomach
Underweight - causes and treatments
Causes:
- Altered response to hunger and appetite
- Factors in eating disorders
- Metabolic and hereditary factors
- Psychological and emotional stress
- Addiction to alcohol and street drugs
- Bizarre diet patterns

Treatments:

- Have small, frequent meals
- Drink fluids at the end of the meal
- Try high-calorie weight-gain beverages and
foods
- Use timers or other cues to prompt eating
- Take a balanced vitamin/mineral supplements
Healthy People 2020 - what is it and what is the goal
-a national health promotion and disease prevention initiative bringing together many individuals and agencies to improve the health of all Americans

-goal is to improve the health of all Americans and prevent disease
Hypertension - low salt and the DASH diet, essential vs. secondary
DASH(Dietary Approaches to Stop Hypertension); rich in fruits, vegetables, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts, and beans; and is limited in sugar-sweetened foods and beverages, red meat, and added fats
Cancer - reducing risk via diet and lifestyle
- Maintain a healthful weight throughout life
- Adopt a physically active lifestyle
- Eat a healthy diet, with an emphasis on plant
sources
- If you drink alcoholic beverages, limit
consumption
Cardiovascular disease - atherosclerosis, risk factors in developing, diet recommendations
atherosclerosis - coronary heart disease

Risk Factors for Atherosclerosis:
-High blood pressure
-High blood cholesterol
- Cigarette smoking
-Diabetes
-Overweight
- Physical inactivity
- Age
- Family history

Dietary and Lifestyle Factors for Reducing
Atherosclerosis Risk:
- Balance calories and activity to achieve or
maintain healthy body weight
- Consume a diet rich in fruits and vegetables
- Choose whole-grain, high-fiber foods
- Consume fish, especially oily fish, at least
twice a week
Diabetes - types and diet therapies, exchange lists
Type 1 - chronic condition in which the pancreas produces little or no insulin

Type 2 - chronic condition that affects the way the body processes blood sugar (glucose)
Osteoporosis
causes bones to become weak and brittle — so brittle that a fall or even mild stresses like bending over or coughing can cause a fracture
Metabolic Syndrome
Cluster of at least three of the following risk
factors:
- Abdominal obesity
-High fasting blood glucose
-High serum triglycerides
- Low HDL cholesterol
- Elevated blood pressure
Calories/gram and AMDR for Carb., Protein, Fat, Alcohol
Acceptable Macronutrient Distribution Ranges:
Carbs 45-65%
Protein 10-35%
Fat 20-35%

Carbs 4cal/g
Fat 9cal/g
Protein 4cal/g
Alcohol 7cal/g
Types of fat and health implication
Fatty Acids:
-key building blocks
- determines whether a fat is solid or liquid at room temperature

Chain length:
- Fatty acids differ in
chain length
- Lengths vary from 4
to 24 carbons
- Short chain (2-4 carbons) - liquid at room temp, water soluble
- Medium chain (6-10 carbons)
- Long chain (12 or more carbons) - solid at room temp

- Triglycerides
• Stored in adipose tissue in the body
• Called fats and oils in food
- Phospholipids
• Found in foods of both plant and animal origin
• Also made by the body
• Soluble in fat and water
- Sterols
• Includes cholesterol

- Monounsaturated fatty acid
• When there is one carbon-carbon double
bond
- Polyunsaturated fatty acid
• When there is more than one carbon-
carbon double bond
Function of protein in body. Recommendations for intake
-20 total amino acids

-9 essential, the body can't make them

-11 nonessential, the body can make them

conditionally essential - some diseases render the body unable to make some nonessential amino acids, so therefore the become essential amino acids

-provides energy
-helps keep immune system healthy through skin and nails
-the shape of the protein determines its function in the body

-RDA: 0.8g/kg of body weight
-severe stress or illness can increase need
-protein consumption in the US is a lot higher than the RDA, but they aren't always healthy proteins
Digestion/absorption
digestion - breaking down nutrients into smallest pieces possible

absorbtion - absorbing the small digested pieces for nutrition into blood or lymphatic system
Steps in scientific method
enables researchers to test the validity of hypotheses, used to expand our nutrition knowledge, clinical trials

poorly designed research can produce useless or false conclusions
Placebo
fake treatment given in a study to test the performance of the real treatment
Dietary Guidelines
intended to improve overall health of public, simple and easy to understand food statements, used to develop education materials
Adequacy, balance, moderation, calorie control, and variety
adequacy - the foods you choose to eat provide all the essential nutrients, fiber and energy you need to maintain body processes

balance - when the amount of energy you eat equals the amount of calories your body uses in daily activities and exercises

moderation - not too much or too little, include bad foods only very occasionally

calorie control - balances the calories you eat with the amount of calories your body uses

variety - include a lot of different foods in your diet, eating lots of different foods within a food group
Nutrient density
amount of vitamins and minerals relative to the calories in the food, ration of nutrient content compared to energy content
Dietary Reference Intakes; EAR, RDA, AI, UL
Estimated Average Requirement - intake value that meets the estimated nutrient needs of 50% of individuals in a specific life-stage and gender group

Recommended Dietary Allowance - amount that meets the needs of most people (97-98%) in a life-stage or gender group

Adequate Intake - nutrient intake that appears to sustain a defined nutritional state or some other indicator of health in a specific population; until there is more research, it is a best guess

Tolerable Upper Intake Level - maximum levels of daily nutrient intake that are unlikely to pose health risks to almost all of the individuals in a specific group
Daily Values
based on 2000 calorie diet, adjust value depending on your caloric intake
Health Claims, Nutrient content claims, Structure/Function claims
Claims on food labels regulated by NLEA and FDA
Health Claims - link one or more dietary components to reduced risk of disease, must be supported by evidence, approved by FDA
Structure/Function Claims - describe potential affects on body structures or functions, examples: bone health, digestion
Glycemic Index
•Foods vary in their effect on blood glucose levels
•Index measures the effect of food on blood glucose levels
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