BIO-319 Final

why do we call exercise a polypill?

exercise can add more years to life than drugs

who lives the longest in terms of BMI + fitness?

whoever’s fitness is higher, bmi wont matter

on average, what does just as good as other medications?

exercise

where does exercise do significantly better than medications?

stroke

how many prescriptions, on average, do the elderly take per year?

14

50% of overall health status is dictated by these 3 health behaviors?

exercise, diet, smoking

if we measure physical activity objectively, what percent meet requirements?

8%

what are physical activity requirements?

150 minutes of mod to vig physical activty

what type of person would see the most benefits by adding 15 minutes of exercise?

sedentary people

an acute bout of physical activity could do what?

lower BP, lower glucose, improve sleep/mood, increase cognition

eating mcdonalds fast food + hitt workouts

body fat went down and some health marker improved

phosphagen system

stores creatine phosphate in muscles

how long does phosphagen system last?

10s anaerobically

gives immediate energy

glycolysis/lactate

glucose converts to pyruvate + lactate

how long is glycolytic system?

60-180s anerobically

where does majority of carbs (glycogen) get stored?

skeletal muscle (1) liver (2)

aerobic/oxidative

carbs, fats, amino acids continuously oxidized to provide ATP

how long does oxidative system last?

system can maintain moderate intensity for more than 20 minutes of exercise

what percent of muscle building supplements are tainted with steroid contamination?

25%

why is testosterone replacement therapy an effective form of weight loss?

enhances macronutrient metabolism, enhances mitochondria function, increase lean mass

what foes up in the blood after consuming caffeine?

glycerol + free fatty acids

increases fat oxidation

what is main mechanism of creatine?

maximizing creatine phosphate in the body

what is weight gain for normal BMI during pregnancy?

25-35 lbs

large birthweight baby

>8.8 lbs

low birthweight baby

<5.5 lbs

why are fat babies at ran increased risk for obesity?

fat cells developed more during gestation

why are small babies at an increased risk for obesity?

playing catch up weight is developing fat cells

what are recommendations for exercise during pregnancy?

doing whatever you were doing prior to getting pregnant

can bring intensity into pregnancy

how much does nutrient need go up when you’re lactating?

15-20% more energy needed for pregnant women

possibly no other health behavior can affect such varied outcomes in the two individuals who are involved: the mother and the child

breastfeedin

sugar and bad kids?

there is no definitive evidence sugar causes bad behavior in kids

energy requirement of the infant is how much of an adult based on body weight?

double that of an adult - 100 kcal/kg

how often should infants be fed?

8-12 feedings per day for the first few weeks

what is the length of exclusive breastfeeding?

6 months

what is colostrum

first milk produced for 2-3 days that has most protection for the baby (most antibodies/DHAs)

what is protein content breastmilk vs cows milk?

protein content in breastmilk is lower than in a cow’s milk + formula

what are some things breastmilk is better in?

colostrum + oligosaccharides (give GI benefits)

when should babies drink cows milk?

gradually introduce at 1 year old

why is whole milk no longer recommended?

data shows early plaque lesions of people who consumed high saturated diets

2% is recommended now

when should solid foods become introduced?

6 months

how should solid foods be introduced?

one at a time to test for allergies

what is considered overweight for a child?

above the 85th percentile

hyperplastic obesity

developing number of fat cells that will be with you forever (creating setpoint)

hyperplastic ages

1 year to early 20s

what relationship is there between physical activity amount and risk reduction of all cause mortality?

inverse relationship/linear

peak at 35%

all the following are nutrients of concern in the elderly?

water, energy (overall caloric intake), fiber, protein, vitamin B12, vitamin D, calcium, iron, zinc

what are some causes of dementia/alzheimers as we age?

loss of neurons, decreased blood supply

excess external weight gain can prematurely alter infant appetite regulation through this process?

persistent reprogramming

excess gestational weight gain increases future obesity risk in both mother and?

the child

most reliable indicator of infant health at birth?

birth weight

placental hormones alter maternal metabolism to ensure fetal glucose supply by doing this?

deceasing insulin sensitivity

underweight infants have increased disease risk primarily due to this postnatal growth pattern?

catch-up growth with adipocyte proliferation

nutrient deficient most strongly associated with poor childhood behavior?

iron deficiency

most impactful feeding factor in infant health alongside time of solids?

type of milk

T/F protein deficiency is a concern for breast-fed infants?

false

immune rich milk produced in first days postpartum?

colostrum

breastmilk carbohydrate that supports immune function and gut health?

oligosaccharides

primary cellular characteristic of obese children?

increased adipocyte number

from birth to one year, a child increases adiposity by what mechanism?

hypertrophy

children skipping breakfast are more likely to experience this body-weight outcome?

overweight

heavy metal toxicity that malnourished children are especially vulnerable to?

lead

dietary macronutrient that best supports endurance exercise?

carbohydrate

molecule converted into lactate during metabolism?

pyruvate

what energy is dominant in a 100-meter sprint?

phosphagen

ATP system dominant during a standing vertical jump?

phosphagen dominant

sarcopenia

age related loss of skeletal muscle mass

reduction of fast twitch fibers of 25% as we age

cause of hyperactvity/ADHD?

cause is imknown

what should be picked for aging poulation?

focus on resistance training over aerobic

what things impact nutrition status in the elderly?

tooth loss, sensory losses (vision, mobility, hearing, taste, smell), intestinal walls lose strength

depression, economic changes, social changes, dementia

what early life behaviors predict childhood obesity?

birth weight, parental obesity, sleep duration, television viewing

what is sodium bicarbonate?

baking soda

effective bc it maintains neutral pH in the body

what BMI category lives the longest?

overweigh (25-30)

what is number one cause of death in underweight kids?

diarrheal mortality

feed them soda over water

what percent of obese males have low testosterone?

50%

75% when analyzing men needing bariatric +40kg

carb kcal

4kcal

protein kcal

4 kcal protein

fat kcal

9 kcal

where do we store glycogen?

stored mainly in skeletal muscle, secondarily in liver

where is bile produced?

liver

saturated fat

fully saturated w/ hydrogen

single bonds

solid at room temperature

unsaturated fats

no hydrogen, most susceptible to oxidation (go rancid faster)

at least one double bond

liquid at room temperature