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Body Weight Management and Essential Nutrients Quiz

Test your knowledge on body weight management and the functions and deficiencies of essential vitamins and minerals with this informative quiz. Learn about healthy body fat percentages, energy balance, basal metabolic rate, vitamin functions, deficiencies, and potential health risks associated with inadequate intake.

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Questions and Answers

Which vitamins are classified as fat-soluble?

Vitamin A, Vitamin D, Vitamin E, Vitamin K

Which vitamins are classified as water-soluble?

B vitamins: Thiamin, Riboflavin, Niacin, Vitamin B-6, Pantothenic acid, Folate, Biotin, Vitamin B-12, Vitamin C

What are some functions of vitamins important to health?

Regulate body processes, RBC formation, Immune function, Antioxidant defense

What are the general characteristics of vitamins?

<p>Essential nutrients, Needed in small amounts, Non-caloric, Classified based on solubility</p> Signup and view all the answers

What are the factors influencing calcium absorption?

<p>Vitamin D, stomach acid, and lactose</p> Signup and view all the answers

What triggers the secretion of parathyroid hormone?

<p>Low blood calcium levels</p> Signup and view all the answers

At what age is peak bone mass achieved?

<p>Around 20-22 years</p> Signup and view all the answers

What are modifiable risk factors for osteoporosis?

<p>Low estrogen or testosterone levels</p> Signup and view all the answers

What are water's key functions in human health?

<p>Serving as a solvent, transporting substances, regulating body temperature</p> Signup and view all the answers

How is water balance regulated in the body?

<p>Metabolic water, food, and drink intake, as well as through expired air, perspiration, sweat, urine output, and feces</p> Signup and view all the answers

What stimulates kidneys to conserve water?

<p>ADH</p> Signup and view all the answers

What are signs of water toxicity?

<p>Headache, muscle weakness, and confusion</p> Signup and view all the answers

What is hyponatremia?

<p>Low blood sodium due to excessive water intake</p> Signup and view all the answers

What are common signs of dehydration?

<p>Rapid weight loss, dry mouth, low urine output</p> Signup and view all the answers

Which type of vitamins are easily absorbed and excreted, and need to be consumed regularly to prevent deficiency?

<p>Water-soluble vitamins</p> Signup and view all the answers

Which vitamin is crucial for the production of blood-clotting factors and is found in dark leafy greens, Brussels sprouts, broccoli, and asparagus?

<p>Vitamin K</p> Signup and view all the answers

Which vitamin is important for bone health, the immune system, and reducing the risk of chronic disease, and is found in animal foods, plant foods, and is produced in the skin with UV exposure?

<p>Vitamin D</p> Signup and view all the answers

Which vitamin functions as an antioxidant and is found in seeds, with deficiency being rare and toxicity not commonly from foods?

<p>Vitamin E</p> Signup and view all the answers

What do antioxidants do to protect cells?

<p>Give up electrons to free radicals</p> Signup and view all the answers

What is vitamin bioavailability?

<p>The amount of vitamin that is actually available for use by the body</p> Signup and view all the answers

What factors influence the bioavailability of vitamins?

<p>GI transit time and food processing techniques</p> Signup and view all the answers

Which cooking methods help conserve vitamins in vegetables?

<p>Steaming and stir-frying with less water</p> Signup and view all the answers

Which type of vitamins are concentrated and stored in tissues, with toxicity and deficiencies being concerns?

<p>Fat-soluble vitamins</p> Signup and view all the answers

What is the role of enrichment in relation to vitamins?

<p>To add vitamins to refined grains</p> Signup and view all the answers

What is the common role of all B-vitamins?

<p>Energy metabolism</p> Signup and view all the answers

Which vitamin is essential for vision, reproduction, cellular growth, and the immune system and is found in animal and plant sources?

<p>Vitamin A</p> Signup and view all the answers

What is the healthy body fat percentage range for men?

<p>13-21%</p> Signup and view all the answers

What can waist circumference assess in terms of obesity?

<p>Central obesity</p> Signup and view all the answers

Which shape is more likely in males as an indication of central obesity?

<p>Apple shape</p> Signup and view all the answers

What does energy balance dictate?

<p>Energy intake should equal energy expenditure</p> Signup and view all the answers

What are the four components of energy output?

<p>Basal metabolism, physical activity, thermic effect of food, and non-exercise activity thermogenesis</p> Signup and view all the answers

What is Basal Metabolic Rate (BMR)?

<p>The minimum energy the body uses for vital activities at complete rest</p> Signup and view all the answers

What factors can increase BMR?

<p>Exercise and stimulant drugs</p> Signup and view all the answers

How is BMR calculated?

<p>Using specific formulas based on gender and body weight</p> Signup and view all the answers

What contributes to 5-10% of total energy output and refers to the energy required to digest, absorb, and metabolize nutrients?

<p>Thermic effect of food</p> Signup and view all the answers

What does NEAT (non-exercise activity thermogenesis) include?

<p>Involuntary skeletal muscle activities like fidgeting, shivering, and body posture</p> Signup and view all the answers

What factors influence energy expenditure during physical activity?

<p>Type, duration, intensity, and the person's weight</p> Signup and view all the answers

What are the factors influencing body weight according to the text?

<p>Internal factors (genes, hormones), individual factors (food, psychology, exercise, stress), community factors (supports, beliefs), local factors (food economy, health systems), and global factors (chemical waste, global food economy)</p> Signup and view all the answers

Which vitamin is associated with classic signs of ariboflavinosis, including glossitis, cheilosis, skin rash, confusion, and headaches?

<p>Riboflavin</p> Signup and view all the answers

What is the recommended daily intake of folate for women of childbearing potential?

<p>400 mug/day</p> Signup and view all the answers

Which population is at risk for vitamin B-12 deficiency, leading to megaloblastic anemia, pernicious anemia, and nerve damage?

<p>Vegans</p> Signup and view all the answers

What is a potential concern associated with excessive folate intake?

<p>Stimulation of cancer cell growth</p> Signup and view all the answers

Which vitamin is essential for the maintenance of myelin sheaths and is associated with potential deficiencies in the elderly due to decreased absorption?

<p>Vitamin B-12</p> Signup and view all the answers

High doses of which vitamin are used for treating high cholesterol, with potential toxicity concerns including flushing of the skin and gastrointestinal upset?

<p>Niacin</p> Signup and view all the answers

Which vitamin is associated with the coenzymes for cellular processes, folate and homocysteine metabolism, and the maintenance of myelin sheaths?

<p>Vitamin B-12</p> Signup and view all the answers

What vitamin deficiency is associated with scurvy, a condition characterized by weakness, anemia, bruising, and bleeding gums?

<p>Vitamin C</p> Signup and view all the answers

Which vitamin is important for energy metabolism and is associated with deficiencies leading to pellagra, characterized by dermatitis, diarrhea, and dementia?

<p>Niacin</p> Signup and view all the answers

Which vitamin is associated with coenzyme THFA, DNA synthesis, and homocysteine metabolism?

<p>Folate</p> Signup and view all the answers

What vitamin deficiency is associated with beriberi, a condition characterized by nerve damage, weakness, and fatigue?

<p>Thiamin</p> Signup and view all the answers

What is a classic sign of ariboflavinosis, a condition associated with a deficiency in a specific vitamin?

<p>Glossitis</p> Signup and view all the answers

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Study Notes

Understanding Body Weight and Weight Management

  • Healthy body fat percentages for males and females vary: 13-21% for men and 23-31% for women.
  • Waist circumference can assess android obesity, indicating extra fat in the abdominal area, which increases disease risk.
  • Males are more likely to have an "apple" shape (central obesity) while females are more likely to have a "pear" shape (lower body obesity).
  • Energy balance dictates that if energy intake equals energy expenditure, a person should maintain their body weight.
  • The four components of energy output are basal metabolism, physical activity, thermic effect of food, and non-exercise activity thermogenesis.
  • Basal metabolic rate (BMR) is the minimum energy the body uses for vital activities at complete rest.
  • Factors increasing BMR include growth, very low-calorie diets, exercise, and stimulant drugs, while aging and insufficient thyroid hormone decrease BMR.
  • BMR can be calculated using specific formulas based on gender and body weight.
  • Factors influencing energy expenditure during physical activity include the type, duration, intensity, and the person's weight.
  • The thermic effect of food contributes to 5-10% of total energy output and refers to the energy required to digest, absorb, and metabolize nutrients.
  • NEAT (non-exercise activity thermogenesis) includes involuntary skeletal muscle activities like fidgeting, shivering, and body posture.
  • Factors influencing body weight include internal factors (genes, hormones), individual factors (food, psychology, exercise, stress), community factors (supports, beliefs), local factors (food economy, health systems), and global factors (chemical waste, global food economy).

Vitamins and Minerals: Functions and Deficiencies

  • Key vitamins in energy metabolism: Niacin, Pantothenic acid, Vitamin B-6
  • Deficiencies and symptoms: Scurvy (Vitamin C), Beriberi (Thiamin), Pellagra (Niacin), Neural tube defects (Folate), Megaloblastic anemia (Folate, B-12), Pernicious anemia (B-12), nerve damage (B-12)
  • Classic signs of ariboflavinosis: Glossitis, Cheilosis, Skin rash, Confusion, headaches
  • High doses of niacin: Used for treating high cholesterol, potential toxicity concerns include flushing of skin, GI upset
  • Functions of folate: Coenzyme THFA, DNA synthesis, Homocysteine metabolism
  • Healthcare facilities testing for blood homocysteine levels: Checks for B-12 or folate deficiency
  • Food sources of folate: Papaya, beef liver, Broccoli, Asparagus, grains
  • Folate intake for women of childbearing potential: 400 mug/day
  • Concerns with excessive folate intake: May stimulate cancer cell growth, "masks" vitamin B-12 deficiency
  • Importance of vitamin B-12: Coenzymes for cellular processes, folate and homocysteine metabolism, maintenance of myelin sheaths
  • B-12 absorption and levels: Requires intrinsic factors secreted in the stomach, levels decrease with age
  • Populations at risk for B-12 deficiency: Vegans, Elderly, Gastritis, leading to megaloblastic anemia, pernicious anemia, nerve damage

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