Podcast
Questions and Answers
What happens to carbohydrates when they reach capacity?
What happens to carbohydrates when they reach capacity?
Which of the following disaccharides is found in dairy products?
Which of the following disaccharides is found in dairy products?
Among the following monosaccharides, which one is the least abundant in nature?
Among the following monosaccharides, which one is the least abundant in nature?
What is the primary form of carbohydrates that is preferred by the body?
What is the primary form of carbohydrates that is preferred by the body?
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What type of carbohydrate is formed by connecting many sugar molecules together?
What type of carbohydrate is formed by connecting many sugar molecules together?
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What is the primary focus of nutrition science?
What is the primary focus of nutrition science?
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Where in the body is excess fuel primarily stored?
Where in the body is excess fuel primarily stored?
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How does quick digestion affect hunger levels?
How does quick digestion affect hunger levels?
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What influences food choices according to the content?
What influences food choices according to the content?
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What is the primary function of the coronary circuit?
What is the primary function of the coronary circuit?
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Which disease is caused by a deficiency in vitamin B3?
Which disease is caused by a deficiency in vitamin B3?
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What is the goal of Healthy People 2030?
What is the goal of Healthy People 2030?
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Which blood vessel is responsible for delivering blood to the left ventricle?
Which blood vessel is responsible for delivering blood to the left ventricle?
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What does body composition refer to?
What does body composition refer to?
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Which layer of an artery is primarily responsible for vasodilation and vasoconstriction?
Which layer of an artery is primarily responsible for vasodilation and vasoconstriction?
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What effect does high blood pressure have on the tunica intima?
What effect does high blood pressure have on the tunica intima?
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How is body weight converted from pounds to kilograms?
How is body weight converted from pounds to kilograms?
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What is the relationship between heart rate and cardiac output?
What is the relationship between heart rate and cardiac output?
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Atherosclerosis primarily affects which type of blood vessels?
Atherosclerosis primarily affects which type of blood vessels?
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What is the normal range of cardiac output at rest?
What is the normal range of cardiac output at rest?
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Which term describes the tiny blood vessels that deliver blood to tissues?
Which term describes the tiny blood vessels that deliver blood to tissues?
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What happens during the alarm phase of stress according to general adaptation syndrome?
What happens during the alarm phase of stress according to general adaptation syndrome?
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What is an essential factor for muscle adaptation and development?
What is an essential factor for muscle adaptation and development?
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Which of the following terms describes the maximum amount of weight one can lift in one repetition?
Which of the following terms describes the maximum amount of weight one can lift in one repetition?
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In the resistance development phase, what adjustment occurs in the muscles?
In the resistance development phase, what adjustment occurs in the muscles?
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Which measurement is considered a better health indicator than BMI?
Which measurement is considered a better health indicator than BMI?
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What does the principle of specificity indicate regarding fat loss?
What does the principle of specificity indicate regarding fat loss?
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Which of the following statements about obesity is accurate?
Which of the following statements about obesity is accurate?
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How does increasing the intensity of a workout affect muscular adaptation?
How does increasing the intensity of a workout affect muscular adaptation?
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What is the role of cross bridges in muscle contraction?
What is the role of cross bridges in muscle contraction?
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Which of the following markers is used to define obesity in women?
Which of the following markers is used to define obesity in women?
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What impact does repetitive exposure to the same stressors have on skeletal muscles?
What impact does repetitive exposure to the same stressors have on skeletal muscles?
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What is the approximate average lifespan in the US?
What is the approximate average lifespan in the US?
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Which of the following statements is true regarding lifestyle diseases?
Which of the following statements is true regarding lifestyle diseases?
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What is a disadvantage of using a body fat percentage scale?
What is a disadvantage of using a body fat percentage scale?
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How is BMI calculated?
How is BMI calculated?
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What is the primary reason for the increased prevalence of obesity in the past 30 years?
What is the primary reason for the increased prevalence of obesity in the past 30 years?
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Study Notes
Health and Longevity
- Focus on physiological age, not chronological age.
- This is what determines our health.
- Modern diseases are not the result of aging but lifestyle diseases.
Obesity
- Obesity is not a disease, but a marker for disease.
- Risk factor for lifestyle diseases.
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Methods of defining obesity:
- Waist circumference
- Body fat percentage
- BMI
- DEXA (visceral vs. subcutaneous fat)
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Excess fat is called ectopic fat.
- Men tend to gain weight in the stomach, women in the thighs.
- Women are obese if waist circumference is greater than 88cm / 35in.
- Men are obese if greater than 102cm / 40in.
- Waist circumference is a better indicator of health than BMI.
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In the US:
- 35.9% of the population has a normal BMI.
- 36% are overweight.
- 27% are obese.
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Obesity is not about appearance, it’s a marker for disease.
- Two-thirds of the population is at risk or already has lifestyle diseases.
Diet and Exercise
- Diet is much more important than exercise in terms of effects on the body.
- The quantity of calories is important, but the quality is more significant.
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Food vs. Nutrition:
- Food = what we ingest
- Nutrition = the science of food and how it’s digested.
- Digestion = breaking down large molecules into small ones.
- Quickly digested food will make us hungry faster.
- We eat for energy. Food is fuel and is needed by every cell in our body.
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Absorption = the movement of food from the small intestine into the bloodstream.
- Quick digestion = quick absorption.
- The science of food was not taken seriously until the ‘80s.
- Metabolism = what we do with the food / how it’s processed.
- Nutrition = the science of digestion, absorption, metabolism and how food is stored.
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Energy usage is 24/7.
- The question is how much are you storing and where are you storing it?
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Food is stored in three places:
- The Liver (limited capacity)
- Muscles (limited capacity and activity-dependent)
- Adipose tissue (fat cells)
- Ectopic fat = fat that is somewhere it doesn’t belong.
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Two factors that affect food choices:
- Price
- Taste
- Friends/communities tend to have the same health habits.
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Why is nutrition important?
- It affects diseases partially:
- Osteoporosis (bone-thinning due to lack of calcium)
- It affects diseases highly:
- Heart diseases
- Diabetes
- Hypertension
- Lifestyle diseases in general
- It affects diseases partially:
-
Vitamins are important for metabolism, and deficiency or toxicity can lead to problems.
- Pellagra is a disease caused by niacin deficiency (vitamin B3).
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Healthy People 2030 is a set of objectives that the medical community sets as goals for the next ten years.
- It includes strategies and encouragement.
- Unfortunately, it is not working.
- Vegetables and fruits have a lot of vitamins and minerals and help with satiety.
Body Composition
-
Body weight = total body mass.
- Units = pounds (lbs) or kilograms (kg)
- Conversion between lbs and kg: weight (lbs) x 0.45 = weight (kg)
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Body composition = bf %; definition: proportion of fat to lean mass in the body expressed as a percentage.
- Provides a general idea of excess fat.
- For the general population, the "healthy" body composition ranges from 15% to 25%.
Exercise
- Exercise is stress.
- Beneficial stress is good.
- Too much stress is bad, not enough doesn’t have benefits.
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General adaptation syndrome:
- Alarm phase
- Resistance phase
- Exhaustion
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Adaptation varies from person to person.
- Alarm: The body is on alert.
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Resistance development: Muscles are fatigued and know to store more nutrients.
- Increased size/number of blood vessels for oxygen deliverance.
- Increased respiratory rate.
- The higher in adaptation, the harder it is to get to the next level. Beginners advance quickly.
- Exhaustion:
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Muscle adaptation:
- Repeated exposure to the same stressors equals adaptation.
- Skeletal muscles undergo significant modifications in response to stress.
- Muscle strength = amount of force generated by the muscles.
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To optimize adaptation, it’s important to take the overload principle into account.
- Overload principle: Muscles must be worked to capacity to adapt and develop strength and power.
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Repetition maximum = max amount of weight one can lift in one rep (60-80%).
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Hypertrophy:
- Increased force and velocity (how fast a muscle contracts).
- Increased protein leads to muscle increases.
- Delayed Onset Muscle Soreness (DOMS) is a sign of adaptation.
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Hypertrophy:
- Specificity: Fat loss cannot be specific to one area of the body.
- Individual’s principle: Every person is different; there is no "one size fits all" exercise.
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There is an increase in muscle type conversion during high-intensity exercise.
- Increase in conversion of type IIx muscle fibers to type IIa fibers.
- Different genetic makeup, history of activity, aerobic, anaerobic all make a difference.
- Energy storage in muscle is optimized through resistance training adaptation.
Resistance Training Adaptation
- Intensity of workout is contingent upon the weight of the load.
- Increased loads result in greater muscular adaptation.
- Cross bridges = Muscles interact together.
- Motor units = Brain control of muscles (coordination).
- Force can be increased by increasing proteins in the muscle.
- Sarcomere = Functional unit in muscle cells.
Cardiovascular System
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The coronary circuit is the system of arteries and veins that delivers oxygenated blood to the heart.
- Right coronary artery (supplies blood to the right side of the heart) and left coronary artery.
- Left anterior descending artery (delivers blood to the left ventricle).
- Many heart problems occur in the left coronary artery and left anterior descending artery.
- These arteries are prone to fat deposits, making them more prone to blockage.
- Atherosclerosis happens to specific blood vessels.
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Heart output:
-
Cardiac output = amount of blood ejected from the blood per minute.
- Heart Rate x Stroke Volume.
- CO = amount of blood ejected from the heart every minute (L/min).
- HR = Beats per minutes (BMP).
- SV = Amount of blood ejected from the heart every beat (L/beta).
- CO = 5 L/min at rest, 20 L/min during exercise.
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Cardiac output = amount of blood ejected from the blood per minute.
Arteries and Veins
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Arteries take blood away from the heart. They carry blood directly from the heart.
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Veins are the blood vessels that take blood back to the heart.
- Venule = A small vein.
- Capillaries = Tiny blood vessels deliver blood to the actual tissue.
- Arteriole = A tiny artery.
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Every artery has three layers, called tunica:
- Tunica intima: Innermost layer
- Tunica media: Middle layer
- Tunica externa: Outermost layer
- Lumen = Open space inside artery.
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The outer layer is considered ‘plastic’, meaning it is flexible and elastic.
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Tunica intima is smooth and produces nitric oxide (vasodilator).
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Tunica media can change the diameter of the blood vessel when needed.
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Blood vessels are involuntary smooth muscles; they can undergo vasoconstriction and vasodilation.
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If tissues cannot produce NO, they cannot vasodilate. This leads to a lack of oxygen reaching the tissue.
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High blood pressure damages the tunica intima, resulting in lower NO production, which hinders vasodilation and the ability to accommodate large quantities of blood.
- When capacity is reached, blood is sent to muscles and adipose tissue.
Chemical Composition
-
Monosaccharides = Smallest molecule of carbohydrates.
- Simplest sugar.
- Naturally very rare (some in fruit and honey).
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Disaccharides = Two molecules of sugar connected together.
- The majority of food we consume contains this.
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Polysaccharides = Many molecules connected together as a chain.
- Polysaccharide = Complex carbohydrates.
Monosaccharides
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Glucose = Universal/ most abundant form of carbohydrates.
- Preferred molecule in the body.
- Everything gets converted into glucose.
- Fructose = Sweetest (sweeter than glucose).
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Galactose = Least abundant.
- It does not exist alone naturally in large amounts.
- Glucose and fructose are used by bacteria, galactose is not, so it does not cause tooth decay.
Disaccharides
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Lactose = Glucose + galactose.
- Found in dairy products.
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Sucrose = Glucose + fructose.
- Very sweet.
- Food companies have converted complex carbohydrates in corn to glucose (High Fructose Corn Syrup) because corn is a cheap resource.
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Maltose = Glucose + glucose.
- Not very common.
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Description
This quiz explores the critical relationship between health, physiological age, and lifestyle diseases, particularly focusing on obesity as a health marker rather than a disease. Learn how different methods for defining obesity provide insights into well-being and disease risk. Understand the implications of obesity statistics in the US and the importance of waist circumference over BMI.
