Energy Balance and Weight Management

<p>8 to 19% (B)</p> Signup and view all the answers

<p>BMI does not account for muscle mass compared to fat mass. (A)</p> Signup and view all the answers

<blockquote> <p>92 cm (D)</p> </blockquote> Signup and view all the answers

<p>Visceral fat (A)</p> Signup and view all the answers

<p>Increased muscle mass from exercise (A)</p> Signup and view all the answers

<p>Lead to fast weight loss of more than 1kg/week (A)</p> Signup and view all the answers

<p>Driven by specific food cravings due to external cues (A)</p> Signup and view all the answers

<p>11 to 16 kg (25-35 lbs) (C)</p> Signup and view all the answers

<p>400ug (B)</p> Signup and view all the answers

<p>Protein (D)</p> Signup and view all the answers

<p>Increase in blood volume (C)</p> Signup and view all the answers

<p>Decreased zinc absorption (D)</p> Signup and view all the answers

<p>Caloric needs during pregnancy do not change from pre-pregnancy levels in the first trimester. (B)</p> Signup and view all the answers

<p>Adolescent mothers (C)</p> Signup and view all the answers

<p>25% (D)</p> Signup and view all the answers

<p>3-4 servings (A)</p> Signup and view all the answers

<p>Folate (C)</p> Signup and view all the answers

<p>Muscle strength (D)</p> Signup and view all the answers

<p>To increase muscle strength, endurance, and size (A)</p> Signup and view all the answers

<p>The ability to sustain prolonged exercise and improve aerobic capacity (C)</p> Signup and view all the answers

<p>Proportion of muscle to fat (C)</p> Signup and view all the answers

<p>Only 15% of Canadians exercise regularly (B)</p> Signup and view all the answers

<p>Creatine phosphate is utilized in the first 20-30 seconds of maximum effort exercise. (A)</p> Signup and view all the answers

<p>The abrupt switch to anaerobic metabolism. (A)</p> Signup and view all the answers

<p>Carbohydrates to sustain glycogen stores. (B)</p> Signup and view all the answers

<p>It often results in a significant feeling of fatigue, known as 'hitting the wall.' (C)</p> Signup and view all the answers

<p>Vitamin C for its antioxidant functions. (B)</p> Signup and view all the answers

<p>Water facilitates temperature regulation through evaporation from the skin. (B)</p> Signup and view all the answers

<p>Electrolytes create concentration differences that drive osmosis. (A)</p> Signup and view all the answers

<p>Impaired blood pressure regulation and volume maintenance. (C)</p> Signup and view all the answers

<p>Minor minerals are needed in lesser amounts but are equally important for specific functions. (D)</p> Signup and view all the answers

<p>Water dissolves waste products to facilitate their removal. (A)</p> Signup and view all the answers

<p>Activation of thirst center in the brain (D)</p> Signup and view all the answers

<p>Antidiuretic hormone (ADH) (A)</p> Signup and view all the answers

<p>Increase urine output to remove excess water (C)</p> Signup and view all the answers

<p>Cold hands and feet (C)</p> Signup and view all the answers

<p>Hormonal secretion and urinary output (B)</p> Signup and view all the answers

<p>A, C, E, K (A)</p> Signup and view all the answers

<p>To prevent deficiencies leading to diseases (B)</p> Signup and view all the answers

<p>B6, Folate, B12 (C)</p> Signup and view all the answers

<p>They are transported via chylomicrons. (C)</p> Signup and view all the answers

<p>Provide energy (B)</p> Signup and view all the answers

<p>Fat-soluble vitamins can be stored in the body, while water-soluble vitamins are not. (A)</p> Signup and view all the answers

<p>Water-soluble vitamins must be consumed daily due to their rapid depletion from the body. (D)</p> Signup and view all the answers

<p>It indicates the extent to which the body can absorb and utilize a nutrient. (A)</p> Signup and view all the answers

<p>Toxicity can occur due to their long-term storage in the body. (A)</p> Signup and view all the answers

<p>Essential nutrients cannot be synthesized by the body and must be consumed through diet. (D)</p> Signup and view all the answers

The relationship between energy intake from food and energy expenditure. Maintaining a healthy weight requires balancing these two factors.

A measure of body weight relative to height, commonly used to assess body weight.

Excess body fat increases the risk of various health problems including high blood pressure, heart disease, type 2 diabetes, and certain cancers.

A body weight that minimizes health risks and promotes overall well-being.

The relative proportions of fat and lean tissue in the body.

Visceral fat is around abdominal organs (apple shape) and is metabolically active, associated with higher disease risk. Subcutaneous fat is under the skin (pear shape) and has no increased health risks.

A measurement of central obesity (abdominal/visceral fat). Values over 102 cm for men and 88 cm for women indicate an increased risk of disease.

Appetite is the drive to eat triggered by external cues (like sight or smell). Hunger is the drive to eat triggered by internal physiological signals.

Genes play a significant role in body weight, influencing 40-70% of it. Over 100 genes are linked to body weight management and the way fat is stored and used.

Healthy eating habits before conception are crucial. It reduces the risk of diseases in the child and complications during childbirth for the mother.

A healthy weight gain during pregnancy is essential. It supports both the growing baby and the mother's bodily changes.

Pregnant women don't need to eat twice as much, but they do require increased nutrient intake.

Folic acid, essential for the development of the fetus, is a critical nutrient during pregnancy.

While calorie needs increase, pregnant women also need increased protein, carbohydrate, fiber, and healthy fats.

The process of the neural tube, which forms the spinal cord and brain, closing up properly during the early stages of pregnancy (21-28 days).

Helps in the formation of DNA and cell division, crucial for the growth of the baby and preventing anemia in the mother.

Increases by double during pregnancy, essential for the baby's bone development and the mother's bone health.

Increase by 50% due to the growth of the fetus and increased blood volume in the mother.

Zinc absorption is hindered when iron intake is high, important for vegetarians and vegans to manage their diet.

Any bodily movement produced by skeletal muscles that results in energy expenditure. Examples include walking, running, swimming, and dancing.

A planned, structured, and repetitive type of physical activity with the goal of improving or maintaining fitness.

The ability to sustain heart-pumping activities for an extended time, like running a mile or climbing stairs.

Increasing the amount of force your muscles can produce with a single contraction, like lifting heavy weights.

The range of motion around a joint, improved by stretching.

Energy production using oxygen, primarily from carbohydrates, fats, and sometimes protein. It's efficient, producing more ATP and lasting longer.

Energy production without oxygen, relying solely on glucose. It's fast but limited and produces lactic acid.

Instant energy using stored creatine phosphate in muscles. It's extremely fast but depletes quickly.

High-intensity exercise primarily uses anaerobic metabolism (glucose), while low-intensity exercise uses aerobic metabolism (fat and carbs).

Running out of stored glycogen (glucose) during exercise leads to extreme fatigue, also known as 'hitting the wall.'

Water plays a vital role in many bodily functions, including transportation of nutrients and waste, chemical reactions, maintaining fluid balance, and temperature regulation.

The movement of water across a semipermeable membrane from an area of high water concentration (low solute concentration) to an area of low water concentration (high solute concentration).

The fluid found inside the body's cells, making up approximately two-thirds of total body water.

The fluid found outside the body's cells, including blood, lymph, digestive juices, and the fluid between cells.

Minerals that carry an electric charge when dissolved in water, crucial for nerve and muscle function, fluid balance, and other bodily processes.

The state where the amount of water entering the body equals the amount leaving.

Antidiuretic hormone (ADH), angiotensin II, and aldosterone work together to regulate water balance by influencing the kidneys' water reabsorption.

Dehydration occurs when water loss exceeds intake, leading to a decrease in blood volume and an increase in solute concentration.

Dehydration can cause thirst, dry mouth, fatigue, dizziness, dark urine, and in severe cases, confusion and unconsciousness.

The kidneys filter blood, reabsorbing necessary substances and excreting waste products, including excess water, to maintain water balance.

Vitamins that dissolve in water and are not stored in the body, needing regular intake. Examples include B vitamins and vitamin C.

Vitamins that dissolve in fat and are stored in the body, requiring less frequent intake. Examples include vitamins A, D, E, and K.

The extent to which the body can absorb and use a given vitamin.

Excess intake is easily removed from the body via urine.

Excess intake is stored in the body and can lead to toxicity, requiring caution.

Fat-soluble vitamins require dietary fat for absorption in the digestive tract. Without enough fat, they cannot be properly absorbed and utilized by the body.

Water-soluble vitamins are transported in the blood bound to proteins. This helps them dissolve and circulate throughout the body.

Many vitamins act as coenzymes, assisting enzymes in carrying out various biochemical reactions within the body.

Adding nutrients to foods, often to increase the intake of specific vitamins that may be lacking in the diet.

Adding nutrients back to food that were lost during processing, such as refining or heating.