Health Test 2

Does gaining weight transform muscle into fat?

No, muscle and fat are distinct tissues

To increase muscle mass, one must increase protein consumption (true or false)

No, exercise is necessary

What is the recommended amount of protein?

.8g of protein per kilogram of muscle mass

What should athletes do to their protein consumption?

Increase it, especially if they exercise a lot

Are supplements trustworthy?

Not really, the FDA doesn't regulate them, so they can lie about contents

Fat Soluble Vitamins

A, D, E, K

Water Soluble Vitamins

B, C

Excess of fat soluble vitamins

Toxic (its fine if its from food)

Excess of water soluble vitamins

Removed through waste

Examples of carbohydrates

Bread, pasta, rice, etc.

Goal of a diet

Reduce calorie consumption

Overall Dietary Guidelines

1. Follow healthy eating patterns lifelong

2. Customize nutrient dense food to reflect culture, preferences, and budget

3. Focus on meeting food group needs and staying within calorie limit

4.Limit high amounts of added sugars, saturated fat, sodium, and alcohol

Added sugar/saturated fat limit

Less than 10% of calories per day

Sodium limit

Less than 2300 mg (1 tsp) a day

Necessary Food Groups

Vegetables, fruits (whole), grains (half should be whole), dairy (low fat or fat free), variety of protein, oils

Physical Activity Guidelines for Americans

Age 6-17: > 60 minutes

Calorie Balance

Balance between calories consumed and calories expended through exercise and metabolic processes

Manipulation of Body Weight

Gain weight: Calorie intake > expenditure
Maintain weight: Calorie intake = expenditure
Lose weight: Calorie intake < expenditure

Benefits of Physical Activity

Maintain/lose weight, lowers risk of early death, coronary heart disease, adverse blood lipid profiles, stroke, hypertension

BMI Classifications

Underweight: BMI < 18.5

Healthy weight: 18.5 < BMI < 25

Overweight: BMI > 25

Obese: BMI > 30

BMI Calculation

Weight (kg) / height (m^2)

Weight (lb) / height^2 (in^2) * 703

DGA

Dietary Guideline for Americans. Made by the USDA (US Department of Agriculture) and HHS (Department of Health and Human Services). First issued in 1980, revised every 5 years.

Diseases caused by Poor Diet and Inactivity

Cardiovascular disease, type 2 diabetes, hypertension (high bp, 120/80 mmHg is normal), osteoporosis (thinning of bones), overweight and obesity, and certain cancers

Pros vs. Cons of BMI

Pros: Simple, free

Cons: Does not account for muscle

Apple-shaped

Android type obesity, visceral fat surrounds vital organs including liver, more common in males (more unhealthy)

Pear-shaped

Gynoid-type obesity, subcutaneous fat under skin, more common in females

Abdominal Fat

Risk of heart attack. Inflame body tissue and narrow blood vessels. It is easy to lose, but problematic

Optimal body fat percentages

Men: 10-20%

Women: 18-28%

Essential body fat percentages

Men: 3-5%

Women: 11-14%

Body Composition

Percent of body fat

Optimal waist circumference

Men: > 40 in

Women: > 35 in

Waist to hip ratio

Circumference of waist / circumference of hip. Shows body fat distribution, but varies based on age, gender, etc.

Optimal waist to hip ratio

Men: > 0.9

Women: > 0.85

Waist to height ratio

Circumference of waist / Height. Predicts life expectancy. WHR: > 0.5

Body Roundness Index

A lean body looks like a cylinder, a fat one looks round. Measures height, weight, hip circumference. Large Waist > High BRI > High visceral fat. Less muscle could lead to more abdominal girth

Visceral fat downsides

Heart disease, diabetes, high blood pressure

Calorie

Heat energy needed to raise 1 kg of water by 1 degree celsius: 4.1868 J. Measures energy provided and expended by the body

Kilocalorie

Often referred to as "C"alorie, 1 kilocalorie = 1000 "c"alories. Basically everyone uses kilocalories

Bomb calorimeter

Measures calories

Calorie Conversions

One Calorie ≈ Amount of heat needed to raise 1 quart of water by 1 degrees Celsius, then 100 Calories = Amount of heat needed to raise 1 quart of water by 100 degrees Celsius

Boiling Point of Water

100 degrees Celsius and 212 degrees Fahrenheit

Nutrients

Building material, support growth, help with repair

Macronutrients

Macro - required in a large amount. Provide energy to maintain and repair body structures.

Types of macronutrients

Carbohydrates, fats, proteins, water (different because it doesn't provide energy)

Micronutrients

Micro - required in a small amount. Supply no energy, but regulate chemical processes and build strong bones

Types of micronutrients

Vitamins and minerals

Carbohydrates

4 Cal/gram. 45-65% of your calories. Body's main source of energy

Glycogen

Storage form of carbohydrates

Simple Carbohydrates

Sugars

Complex Carbohydrates

Starches and fibers

Proteins

4 Cal/gram. 10-35% of your calories. Provides amino acids assisting in building and preserving body muscle and tissues as well as energy metabolism and cell processes.

Essential Amino Acid

9 of them, amino acids that aren't produced by the body

Complete proteins

Contain all 9 essential amino acids

Incomplete proteins

Missing one or more essential amino acids

Fats

9 Cal/gram. 20-35% of your calories. Provide energy when more is necessary (while hungry or exercising). Important for cell membranes

Types of fats

Saturated fatty acids, trans fatty acids - worst one, monounsaturated fatty acids, polyunsaturated fatty acids

Alcohol

7 Cal/gram

Skinfold measurements

Estimate body fat

Caliper

Tool used for skinfold measurements

Assumptions for skinfold measurements

Increase in skinfold thickness is proportional to additional fat weight, 50-70% of adipose tissue is stored subcutaneously

Age on subcutaneous fat

Older people have less subcutaneous fat

Pros and cons of skinfold measurements

Pros: Inexpensive, little space, quick and easy, non-invasive

Cons: Accuracy depends on skill, tool, equation, and person tested

BIA

Bioelectric impedance analysis. Sends electrical current through a person's body. Water is a good conductor and adipose tissue contains little water. The faster the electricity conducts, the leaner you are.

Pros and Cons of BIA

Pros: Quick, non-invasive, accurate

Cons: Level of hydration alters results, calculation is based on the company

Hydrostatic Weighing

Underwater weighing

Criterion Method

Gold standard for body composition measurements, all methodologies based on this

Bone and Muscle on Hydrostatic Weighing

A person with more bone and muscle weighs more in water and has a higher body density and a lower body fat percentage.

Bod Pod

Uses air displacement to measure body composition

Pros and cons of Bod Pod

Pro: More accurate than Hydrostatic Weighing, Con: Like $35,000, only used for research

DEXA

Uses low-dose x-rays to detect lean mass and visceral fat

TEE

Total energy expenditure: the amount of calories you burn

What energy does TEE account for?

Energy spent on basal metabolism, physical activity, and thermal effect of food

Basal Metabolism

Energy required to do involuntary things the body needs to stay alive, like keeping the heart beating

Percentage of energy that is used on Basal Metabolism

60-75%

BMR

Basal Metabolism Rate: kcal/hour of energy needed under resting conditions

Influences on Basal Needs

Body weight, muscle mass, age, gender, and growth rate

Body weight on BMR

Increases BMR, higher in men

Temperature on BMR

1 degree Fahrenheit up, 7% increase in BMR (fevers cause weight loss)

Low energy diets on BMR

Low calorie intake suppresses BMR (decreases it)

Physical Activity

Body movement that requires energy

Physical Activity percent of TEE

15-30%

Thermic effect of food (TEF)

Energy used to digest food

TEF percent of TEE

10-30%, influenced by nutrients type and quantity consumed

TEF of different nutrients

TEF of fat < TEF of CHO or protein because dietary fat is stored and used more effectively

Heart rate

Beats per minute (bpm)

Heart rate shows:

Fitness and health

Influences on heart rate

Age, Fitness and Activity level , Smoking, Body position, Emotions, Stress, Sleep, Caffeine, Medication, Cardiovascular disease, Air temperature

RHR

Resting heart rate

What does fitness do to RHR?

More fit, lower RHR, heart pumps stronger

Where is RHR taken?

Radial, carotid, chest, or femoral artery

Average RHR

60-90 bpm

Maximal Heart Rate

The (theoretical) maximum heart rate your body can reach

Calculation for Maximal Heart Rate

220 - age

THRZ

Target Heart Rate Zone: The heart rate range that you want to reach while exercising

Calculation for THRZ

50% of MHR < THRZ < 90% of MHR

Conditioning on HR

More conditioned, more work to increase HR (if fit, speed of increase requires more work and falling of HR is faster)

2016 PA Guidelines for Americans

PA (physical activity) recommendations for Americans 6 years and older

Adult PA

150 minutes of moderate intensity exercise a week

Aerobic Exercise

> 60 minutes of moderate a day, vigorous intensity 3 times a week

Muscle and Bone strengthening Exercise

Considered to be the same, as exercises that work on one work on the other. Exercise them 3 times a week