UNIT 3 TEST - NUTRITION

Lipoprotein Lipase (LPL)

Lipoprotein Lipase (LPL)

moves triglycerides from the blood for storage in both adipose tissue and muscle cells.

Leptin

A protein hormone expressed in adipose tissue. It maintains homeostasis by regulating food intake and energy expenditure

• When body fat increases, _____ increases, which suppresses appetite.

• When body fat decreases, ______ decreases – which stimulates appetite and suppresses energy expenditure.

Ghrelin

A protein hormone secreted primarily by stomach cells

• promotes eating and weight gain by increasing smell sensitivity, stimulating appetite, and promoting efficient energy storage.

Whole 30

a 30-day plan that eliminates added sugar/artificial sweeteners, alcohol, grains, legumes, dairy, additives, baked goods and junk foods. Eat moderate portions of meat, seafood, eggs, lots of veggies, some fruits, plenty of natural fats, herbs and spices. Food groups are later added back in

Keto Diet

• 70-90% of calories come from fat and 10% or fewer from carbs.

• Diet high in fat and low in carbohydrates

• Changes body metabolism and mimics a state of starvation. Supports weight loss but risk of dehydration, and nutrient deficiencies.

HMR Diet, SlimFast, others

include trademarked food supplements.

Paleo Diet

Eat grass fed meat, fish and seafood, eggs, fresh veggies and fruit, nuts and seeds, and healthy oils. Eliminate cereal grains, legumes, dairy, added sugar, potatoes, refined vegetable oils, processed foods, salt.

Weight Watchers

Foods are assigned a point value (based on lower in calories, saturated fat, and sugar, higher in protein). Most fruits and veggies are 0 points.

Intermittent Fasting

restricts eating to certain hours, usually 8 hrs.

Flexitarian

focuses on increasing plant-based proteins (tofu, beans, lentils, peas, nuts, seed, and eggs), fruits and veggies, whole grains, dairy, sugar and
spice

DASH diet

developed to improve hypertension, cardiovascular health. Focus on fruits, veggies, whole grains, lean protein, low fat dairy, decrease salt. Limit foods high in saturated fats (meat, whole-fat dairy, tropical oils), limit sugar sweetened foods and beverages

Mediterranean Diet

diet low in red meat, saturated fats, and sugar. Focus on fruits, and veggies, whole grains. Olive oil is the main fat

Adkins

limits carbs, good initial weight loss, long term results less impressive.

Bariatric (weightloss)

surgery may be an option for people with all of the following:

• Unable to achieve adequate weight loss with diet and exercise

• BMI> 40 or >35 with weight related health problems

• No medical or psychological contraindications

• Understanding of risks and strong motivation to comply with post-surgery treatment plan

Liposuction

removes some fat deposits but little overall effect on weight or health benefits.

Gastric by-pass and gastric banding

are the 2 main options. Depending on the type of surgery, nearly 50% of the excess weight remains lost after 15 years.

Fitness

• The characteristics that enable the body to perform physical activity

• The ability to meet routine physical demands with enough reserve energy to rise to a physical challenge.

Sedentary

physically inactive

• Solid evidence that regular physical activity promotes health and reduces the risk of developing a number of diseases (heart disease, cancer, stroke, diabetes, hypertension).

• Only about 20% US adults meet physical activity guidelines.

Aerobic Physical Activity

• activity in which the body’s large muscles move in a for a sustained period of time. Also call endurance activity; improves cardiorespiratory fitness.

  • Examples: brisk walking, running, swimming, and bicycling.

Moderate intensity physical activity

physical activity that requires some increase in breathing and/or heart rate and expends 3.5-7 kcal/min. Walking at a speed of 3-4.5 miles/hr (about 15-20 min to walk 1 mile is an example).

Vigorous-intensity physical activity

physical activity that requires a large increase in breathing and/or heart rate and expends more than 7 kcal/min. Walking at a very brisk pace (more than 4.5 miles/hr) or running at a pace of at least 5 miles/hr are examples.

Overload

is the extra physical demand placed on the body; an increase in the frequency, duration, or intensity of an activity. A principle of training that states for a body system to improve, it must be worked at frequencies, durations, or intensities that increase by increments.

Hypertrophy

to gain muscle tissue, protein synthesis must be greater than degradation.

Atrophy

Unused muscles diminish in size and weaken.

Flexibility

the capacity of the joints to move through a full range of motion; the ability to bend and recover without injury

Cardiorespiratory endurance

the length of time a person can remain active with an elevated heart rate, or the ability of the heart, lungs and blood to sustain a given demand. Includes the ability to perform large-muscle exercise of moderate to high intensity for prolonged periods.

Muscle endurance

the ability of a muscle to contract repeatedly without becoming exhausted

Aerobic

oxygen required

Resistance training

the use of free weights or weight machines to provide resistance for developing muscle strength, power, and endurance. A persons own body weight may also be used to provide resistance (push-ups, pull-ups, planks or abdominal crunches).

Carbohydrate Loading

a regimen of moderate exercise followed by the consumption of a high-carbohydrate diet that enables muscles to store glycogen beyond their normal capacities

Hyperthermia

Body heat builds up and triggers maximum sweating but in hot humid weather, sweat doesn’t evaporate and little cooling occurs. Can trigger heat stroke.

Ergogenic Aids

Foods, devices, dietary supplements, drugs that are promoted to improve physical performance, stamina, or recovery.

Pregame Meals

plenty of fluids and a light easy to digest meal of 300-800 kcal. Primarily carbohydrate rich foods well tolerated by the athlete. The meal should end 3-4 hours before competition. Bread, potatoes, pasta and fruit juices are good. Foods low in fat and fiber.

Recovery Meals

eating high carbohydrate food replenishes glycogen stores. Athletes are often not hungry after activity so carbohydrate containing beverages such as sports drinks and juices may be preferred

Cellular Respiration

process by which cells release the chemical energy stored in sugars and produces ATP.

Metabolism

the sum total of all the chemical reactions that occur in your body

Aerobic cellular respiration

is used by all plants and animals (including humans), as well as many microbes

Three phases of cellular respiration

• Glycolysis

• TCA cycle (also called Krebs, Citric Acid cycle)

• Electron Transport Chain

Energy Balance

the energy (kcal) consumed from foods and beverages compared with the energy expended through metabolic processes and physical activities.

Classic Rule

for each 3500 kcal eaten in excess, a pound of body fat is stored. A pound of fat is lost for each 3500 kcal expended beyond those consumed

Appetite

prompts a person to eat or not eat. It includes sight, smell, thought, or taste of food that initiates or delays eating.

Hunger

Painful or irritating sensation caused by a lack of food that initiates food-seeking behavior

Hypothalamus

brain center that controls appetite as well as other body activities.

Satiation

The feeling of satisfaction and fullness that occurs during a meal and halts eating. It determines how much food is consumed during a meal.

Satiety

the feeling of fullness and satisfaction that occurs after a meal and inhibits eating until the next meal. Determines how much time passes between meals

Protein

Of the three energy-yielding nutrients

Carbs, Fat, or Protein

Which is the most satiating?

Basal Metabolic Rate (BMR)

measure of the rate of energy use for metabolism under specified, well controlled conditions. Expressed as kcal/kg/hr.

Resting Metabolic Rate (RMR)

similar to BMR measure but less stringent conditions.

Body Mass Index (BMI)

is an index of healthy weight. It is a measure of a person’s weight relative to height

Healthy BMI

18.5 - 24.9

Under weight BMI

Less than 18.5

Overweight BMI

25 - 29.5

Obese BMI

30 or more

Body Composition

the proportions of muscle, bone, fat, and other tissue that make up a person’s total body weight. Weight gains and losses tell us nothing about how the body’s composition may have changed, but weight is an easy measure.

Visercal Fat

fat stored within the abdominal cavity in association with the internal abdominal organs

Central Obesity

excess fat around the trunk of the body (apple body shape)

Lower body obesity

• Excess subcutaneous fat below waist

• “Pear” body shape

Metabolic Syndrome

Chronic inflammation accompanying obesity and contributes to chronic disease such as diabetes, high blood pressure and atherosclerosis.

Relative energy deficiency in sport (RED-S) or Female Athlete Triad Syndrome.

Caused by inadequate calorie intake. May result from mismanaged programs to reduce weight. Food deprivation and dehydration impairs performance and muscle tissue may occur due to energy restriction.

Anorexia Nervosa

An eating disorder characterized by a refusal to maintain a minimally normal body weight and a distorted perception of body shape.

Bulimia Nervosa

repeated episodes of binge eating followed by self-induced vomiting, misuse of laxatives or diuretics, fasting, or excessive exercise. More common in women than men. Those affected may be secretive so not immediately discovered.

Cardiorespiratory exercise

Running, swimming, basketball

Estimated energy requirement

The average daily energy (calorie) intake that meets the needs of a healthy person who is maintaining his/her weight.

Leptin and Ghrelin

Two hormones that are involved with appetite

Triglycerides

The body stores energy for future use as

Glucose and fatty acids

The body derives most of its energy from

500-750

A reasonable suggestion for overweight and obese adults is to increase activity and reduce food intake enough to create a deficit of ______ kcal per day.

ATP

Human cells use carbohydrates, fats, and proteins for energy. They must convert this energy to the form of ____________, which is needed 24/7 by all cells

what factors affect a person’s energy requirement

Gender, Age, Physical activity, Weight, and Height

Three factors in your environment that could play a role in overeating or weight gain.

Wide availability of fast food, increased portion sizes, technology has replaced physical activity

35

Women with a waist circumference of greater than _______ inches may be at increased risk for central obesity-related health problems.

40

Men with a waist circumference greater than _____ inches may be at increased risk for central obesity-related health problems.

0.5 - 2 Ibs

Reasonable weight loss over a week for overweight adults

5-10%

Reasonable body weight loss over 6 months

Weight loss varies over the course of losing weight because

• The body initially releases glycogen stores that result in weight loss that is mostly water

• As weight loss continues, some lean tissue is lost along with fat and metabolic rate decreases