Nutrition 202 Final Exam Review

What are the Components of Fitness?

-Cardiorespiratory endurance.

-Muscular strength.

-Muscular endurance.

-Flexibility.

What are the benefits of exercise?

-Reduce chronic disease risk.

-Improve bone density.

-Improve overall health.

-Reduce injury and frailty.

-Enhance performance.

-Improve body composition.

General Recommendation for fluid intake for athletes?

-17-to20 ounces for athletes.

General Recommendations for Protein Intake for Athletes?

-Strength athletes need 1.6-1.7g/kg protein for muscle repair and growth.

-Endurance athletes need 1.2-1.7g/kg protein for muscle repair, exercise adaptations, energy needs.

-The GENERAL recommendations for athletes is 1.2-2.0 g/kg depending on goals and energy intake.

General Recommendations for Carbohydrates Intake for Athletes?

-Very Light training program is 3-5g/kg.

-Moderate Training program is 5-7g/kg.

-Moderate to High intensity endurance exercise program is 6-10g/kg.

-Moderate to high intensity exercise program is 8-12 g/kg.

Describe REDS

-Relative Energy Deficiency in Sports.

-A syndrome that stems from low availability in athletes.

Health Consequences of REDS

-Impaired Growth & Development and Cardiovascular function.

-Impaired bone health.

-Metabolism dysregulation.

-Reduced skeletal muscle function.

-Reduced immunity.

-Impaired reproductive function.

-Impaired bone health.

-Impaired GI functions.

-Impaired hematological function.

-Urinary incontinence.

-Impaired glucose & lipid metabolism.

-Mental health issues.

-Impaired Neurocognitive function.

-Sleep disturbances.

REDS Negative Impact on Sports

-Decreased Power Performance.

-Decreased athlete availability.

-Decreased training response.

-Decreased recovery.

-Decreased cognitive performance/skill.

-Decreased motivation.

-Decreased muscle strength.

-Decreased endurance performance.

3 Energy Systems Used During Low Intensity Workouts and Fuel Used

-ATP Phosphocreatine System.

-Anaerobic Metabolism Glycolysis System.

-Aerobic Glycolysis System.

-The primary source used for fuel during low-intensity exercising is Fat (Fatty Acids).

3 Energy Systems Used for Moderate Intensity Exercises and Fuel Used.

-ATP Phosphocreatine System.

-Anaerobic Metabolism Glycolysis System.

-Aerobic Glycolysis System.

-The primary source used for fuel during moderate intensity exercise is Carbohydrates and a small amount of Fats (Fatty Acids).

3 Energy Systems Used During High Intensity Exercises and Fuel Used.

-ATP Phosphocreatine System.

-Anaerobic Metabolism Glycolysis System.

-Aerobic Glycolysis System.

-The primary source used for fuel during high intensity exercise is Carbohydrates and Protein if there is not any carbs to breakdown.

Which nutrients does the RDA/Al increase during pregnancy?

-Calories increase to 200-300 in the second and third trimesters.

-Protein increases by 25g per day.

-Carbohydrate intake should be > 175g per day.

-Folate from 400 to 600.

-Vitamin B12 from 2.4 to 2.6.

-Vitamin C from 75 to 85.

-Vitamin A from 700 to 770.

-Iron from 18mg/day to 27mg/day.

-Zinc from 8mg/day to 11mg/day.

-Iodine from 150 to 220.

Which nutrients does the RDA/Al remain unchanged as compared to a healthy, non-pregnant individual within the same age and gender group?

-Vitamin D stays the same at 5.

-Calcium stays the same at 1000mg/day. (Absorption doubles in the intestines. Kidneys increase resorption. Calcium turnover in bone increase).

-Sodium stays the same at 1500mg/day.

The negative impact of consuming caffeine during pregnancy.

-Can affect fetal heart rate and breathing.

-Consuming > 2 cups of coffee daily may increase risk of miscarriage or low-birthweight baby.

-Breast milk can also transfer caffeine to baby which can cause irritability.

-Avoid or limit caffeine to <300 mg per day.

The Negative Impact of Alcohol during Pregnancy.

-Fetal alcohol syndrome (FAS): characterized by growth retardation, facial abnormalities, and central nervous system (CNS) dysfunction.

The Negative Impact of Smoking during Pregnancy.

-Miscarriage, preterm delivery, smaller birth weight.

-May impair blood flow to developing fetus which may decrease nutrient and O2 delivery.

Food-Borne Illnesses of the Greatest concern during pregnancy.

-Greater risk due to weakened maternal immune system & immature fetal immune system. Harder to gith off harmful microorganisms.

-Greatest concerns: Listeria which is found in uncooked meats and vegetables and unpasteurized milk and ready to eat foods like hot dogs and deli meats. Toxoplasma: parasite found in undercooked meat and cat litter.

What are the benefits of breast-feeding for the mother and for the infant?

-Mother: Lose weight faster. Build stronger bonds with their babies. Decreased risk of breast and ovarian cancer. Saves money not buying formula.

-Newborn: less likely to experience allergies and intolerances. Ear infections, vomiting, diarrhea, pneumonia, wheezing, and other respiratory disease. Meningitis, sudden infant death syndrome and possible reduced obesity/

Identify Contraindications to breastfeeding in developed parts of the world.

-Maternal HIV, Human T-cell Lymphotropic Virus (HTLV-1/2), untreated active tuberculosis, untreated brucellosis, galactosemia in the infant, certain chemotherapy/radiation, illicit drug use, and some radioactive substances.

Describe possible actions that could be taken to increase the global prevalence of breastfeeding of infants during the first 6 months of life.

-Target healthcare, policy, and community levels, focusing on education (antenatal/postpartum), hospital support (Baby-Friendly Initiative), skilled lactation care (lactation consultants, peer support), paid maternity leave, workplace accommodations, and regulating formula marketing.

How does the composition of breast milk differ from the composition of infant formula?

-Breast milk provides important immune functions. It also provides more nutritional value like in Kcal, Protein, total fat, iron, vitamin A, vitamin D, folic acid, alpha-lactbumin, lactoferrin, and IgA.

What is Colostrum?

-First milk produced after birth is of thinner consistency and is slightly yellowish in color. High in protein, contains maternal antibodies and serves as a laxative to clear meconium. Frequent, small meals in the first few days coat baby’s digestive tract and prevent invasion of foreign substances.

Describe the Rate of Growth of Children

-Infants: we want to see a double of birth weight by 4 to 6 months and triple the birth weight by 12 months.

-slowing to a steady, gradual pace (around 2.5 inches/year) from ages 2 to puberty, followed by a major pubertal growth spurt (boys 10-15, girls 8-13) before reaching adult height, with individual variation always present but generally following genetic patterns. 

How is Overweight Status Determined?

-Incidence in U.S. has more than tripled since 1960s.

-Physical inactivity.

-More time with video games, TV and computers.

-Large portion sizes.

-Food advertising directed to children.

-Widespread availability of food.

-Use of food as a reward.

-Obesity is measured in children based on their BMI for age growth chart. 95th percentile or greater is considered obese.

How do calorie requirements during childhood change in terms of calorie per kg per day and total calories per day?

-As the child ages their need for calorie per kg per day decreases into adulthood but increases for kcal/day.

Describe iron-deficiency anemia in children.

-Girls are more vulnerable to iron-deficiency anemia due to having a menstrual cycle. Girls may also consume less meat and diet for weight loss.

-Those at greater risk are children who come from low-income families.

-Implications of iron-deficiency will include influence on mood and attention span and may impair learning.

Identify good sources of iron for children.

-Lean meat, peanut butter, fortified breakfast cereals, and grains and apricots.

Why is lead toxicity a health concern for children?

-Early lead exposure may increase the risk of lifelong learning disabilities. Inhibits iron absorption and the enzyme needed to synthesize hemoglobin.

-Sources are paint in older homes, lead pipes in plumbing, and possible some imported eating utensils and toys.

Social Aspects of aging and impact on nutrition.

-Living alone which can lead to a lack of motivation to cook meals.

-Economic constraints.

Psychological aspects of aging and impact on nutrition.

-Depression which can lead to overeating or undereating.

-Anxiety which can lead to a reduction in digestive secretions.

Physical and Physiological Aspects of aging and impact on nutrition.

-Loss of teeth and xerostomia (dry mouth): difficulty chewing and swallowing.

-Loss of neuromuscular coordination: cooking and feeding oneself is difficult.

-Impaired hearing and vision: Age-related macular degeneration.

-Loss of muscle mass: Reduced basal metabolism and caloric needs.

-Arthritis.

-Diminished senses of taste and smell.

-Decreased secretion of digestive enzymes: decreased micronutrient absorption.

-Slowing of gastric motility: constipation.

What is Alzheimer’s?

-Abnormal deterioration of the brain. Nutrients associated with reducing risk of Alzheimer’s (start early -20/30s): Antioxidant foods (berries) and Omega-3 fatty acids.

Risk factors for undernutrition in the elderly.

-Older adults who are hospitalized are often malnourished.

-Circumstances and conditions most often causing undernutrition in older adults: Little or no appetite. Problems with chewing or swallowing. Consuming inadequate amounts of nutrients. Eating fewer than two meals a day.

The document that serves as a reference for diagnosing eating disorders.

-The Diagnostic and Statistical Manual Edition Number Five.

Anorexia Nervosa

-Refusal to maintain body weight at or above a minimally normal weight for age and height.

-Characterized by intense fear of gaining weight or becoming fat. Generally underweight. Poor body image. Amenorrhea may occur.

-Subtypes: Restricting type and Binging-eating/purging type.

Bulimia Nervosa

-Eating large quantities of food in short period of time.

-Binging, feeling loss of control.

-Binging is followed by inappropriate weight compensatory behavior: Purging, laxative use, dieting, and excessive exercise.

-Individual is generally of normal weight.

-Subtypes: Purging bulimia by means of laxative, diuretics, or vomiting. Non-purging bulimia which is excessive exercise or dieting.

-Binge may provide temporary escape from unhappy feelings. Purging provides feeling of control and safety.

Binge Eating Disorders

-Eating, in a discrete period of time, an amount of food that is definitely larger than most people would eat in a similar period of time under similar circumstances. A sense of lack of control overeating during the episode (for example, a feeling that one cannot stop eating or control what or how much one is eating).

-Recurrent episodes of binge eating. Lack of compensatory behaviors to control weight.

-Prevalence in general population 1-2%: often goes unreported and may be higher among obese individuals.

Identify the components of the female athlete triad.

-Low Energy Availability:

Insufficient calorie intake to meet energy demands for activity and bodily functions, often linked to disordered eating like restricting, bingeing, or purging, but not always a full eating disorder. 

-Menstrual Dysfunction:

Irregular or absent periods (amenorrhea), a sign of hormonal disruption from low energy. 

-Low Bone Mineral Density:

Weakening of bones, increasing fracture risk, often resulting from long-term energy deficiency and hormonal changes. 

What is muscle dysmorphia?

-Type BDD in which individuals focus on their muscularity and believe they are never muscular enough: AKA, “Bigorexia”

Name main risk factors for disordered eating behavior.

-Dieting (harmful consequences): anxiety, depression, low self-esteem, disturbed body image, amenorrhea, micronutrient deficiencies (impaired growth and development in children and teens, osteoporosis, impaired immune system function, and infertility).

-Cultural Pressure.

-Teasing: history of being teased by peers and/or family members about physical appearance is associated with: poor body image, low self-esteem, eating disturbances, and sense of self-worth based on body appearance.

-Self-Esteem: Lower self-esteem. Highly self-critical. Perceive themselves as inadequate in many social and personal functions.

-Puberty and body image.

-Family: not accepting individuality, overprotectiveness, inflexibility in rules, inadequate boundaries, inability to effectively communicate or express feelings. Genetic link may also exist.

Identify family characteristics that are associated with an increased risk of developing eating disorders.

- Not accepting individuality, overprotectiveness, inflexibility in rules, inadequate boundaries, inability to effectively communicate or express feelings. Genetic link may also exist.

Describe the main health complications of anorexia nervosa.

-Heart failure, kidney failure, multiple organ failure, illnesses such as pneumonia which is related to poor immune response. 5-20% of anorexia nervosa patients die.

Describe the main health complications of bulimia nervosa.

-Stomach rupture, heart failure (loss of electrolytes and other minerals). Irregular menstrual cycles, diminished libido, addictions and/or compulsive behavior. Clinical depression, anxiety, and other psychiatric illnesses, and increased risk of suicidal behavior.

Describe the main health complications of binge eating.

-High blood pressure, high cholesterol, cardiovascular disease, type 2 diabetes, gallbladder disease, joint problems, and depression.

Describe the main health complications of muscle dysmorphia.

-Negative side effects of AAS:

-Reduced testicular size and enlarged breasts.

-Acne

-High blood pressure

-High LDL Cholesterol

-Low HDL Cholesterol

-Liver cancer

-Aggressive behavior

-Hepatitis B and C viruses

-Human Immunodeficiency Virus

Who is included in the treatment of those with eating disorders.

-Treatment goals established on an individual basis:

-Most treatment programs use multidisciplinary treatment approach: individual therapy, group therapy, family therapy, family therapy, complementary therapies, cognitive/behavioral therapy, nutrition counseling with Registered Dietitian.