Nutrition and Weight Management Quiz
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Questions and Answers

What is the main characteristic of anaerobic exercise?

Anaerobic exercise is performed at a pace where adequate oxygen cannot be delivered to the working muscles.

What is the recommended daily allowance (RDA) of protein for healthy adults?

The RDA for healthy adults is 0.8 g/kg of body weight.

What is the role of antioxidants such as Vitamin E and Vitamin C in exercise?

Antioxidants reduce muscle fatigue and damage and lower the risk of chronic diseases.

What are the carbohydrate recommendations for physical activity according to the Acceptable Macronutrient Distribution Range (AMDR)?

<p>Carbohydrates should constitute 45-65% of daily caloric intake.</p> Signup and view all the answers

How much fluid is generally recommended to avoid mild dehydration during physical activity?

<p>It is recommended to consume 2-3 liters of fluid per day or 9-11 cups.</p> Signup and view all the answers

What is the protein requirement for endurance athletes?

<p>Endurance athletes require 1.2 to 1.4 g/kg of protein.</p> Signup and view all the answers

What nutrient might need to be supplemented during pregnancy due to increased demands?

<p>Iron may need to be supplemented during pregnancy.</p> Signup and view all the answers

What is the impact of consuming too much sports drink during exercise?

<p>Consuming too much can draw water into the intestines, potentially causing cramping and diarrhea.</p> Signup and view all the answers

What are two factors to consider when responding to cues of fullness in children?

<p>Children and parents should be responsive to the cues of fullness and avoid overfeeding.</p> Signup and view all the answers

List two goals that can support weight loss and maintenance.

<p>Setting small reasonable goals and participating in 8-10-12 week classes can support weight loss and maintenance.</p> Signup and view all the answers

What is the minimum BMI requirement for an individual to be considered for bariatric surgery?

<p>The minimum BMI requirement for bariatric surgery is greater than 40.</p> Signup and view all the answers

What are the recommended frequency and duration for aerobic activity according to the physical activity pyramid?

<p>Aerobic activity should be done 3-5 times a week for 20-30 minutes initially, progressing to 5-7 times a week for 60 minutes.</p> Signup and view all the answers

Identify one psychological benefit of regular physical activity.

<p>Regular physical activity lowers stress and anxiety.</p> Signup and view all the answers

Differentiate between endurance athletes and strength athletes in terms of dietary needs.

<p>Endurance athletes generally require higher carbohydrate intake for energy, while strength athletes focus on protein for muscle repair and growth.</p> Signup and view all the answers

What is the recommendation for strength/resistance training frequency?

<p>Strength/resistance training should be performed 2-3 times a week.</p> Signup and view all the answers

List two health benefits of engaging in weight-bearing exercises.

<p>Weight-bearing exercises lower the risk of osteoporosis and strengthen bones.</p> Signup and view all the answers

What is the recommended total weight gain for a woman of healthy weight during pregnancy?

<p>25-35 pounds.</p> Signup and view all the answers

During which trimester is a daily caloric increase of 340 kcal recommended?

<p>The 2nd trimester.</p> Signup and view all the answers

List two benefits of breastfeeding for infants.

<p>Breast-fed babies have better immune systems and easier digestion.</p> Signup and view all the answers

How does breastfeeding benefit mothers after delivery?

<p>It lowers the risk of many cancers and promotes weight loss.</p> Signup and view all the answers

What is colostrum and why is it important for newborns?

<p>Colostrum is the first milk produced after birth that contains antibodies.</p> Signup and view all the answers

What effect does visceral fat have on chronic disease risk?

<p>Visceral fat increases the risk for chronic diseases due to its association with metabolic dysfunction.</p> Signup and view all the answers

Define Basal Metabolic Rate (BMR) and its significance.

<p>BMR is the number of calories the body expends at rest and is crucial for understanding total energy expenditure.</p> Signup and view all the answers

Explain the difference between anabolic and catabolic processes.

<p>Anabolic processes build up molecules, requiring energy, while catabolic processes break down molecules, releasing energy.</p> Signup and view all the answers

What role does the hypothalamus play in hunger regulation?

<p>The hypothalamus regulates hunger by responding to signals like blood glucose levels and stretch from a full stomach.</p> Signup and view all the answers

How does aging affect Basal Metabolic Rate (BMR)?

<p>Aging generally leads to a decrease in BMR, making it essential to maintain regular exercise.</p> Signup and view all the answers

What is 'set point' theory in relation to body weight?

<p>'Set point' theory suggests there is a natural weight range where the body stabilizes, impacting weight loss and gain.</p> Signup and view all the answers

Describe the roles of ghrelin and leptin in appetite regulation.

<p>Ghrelin stimulates appetite, while leptin signals fullness and decreases appetite.</p> Signup and view all the answers

Discuss two environmental factors that can influence weight management.

<p>Healthy lifestyle choices like regular exercise and a nutritious diet play critical roles in managing body weight.</p> Signup and view all the answers

What type of milk should be given to infants aged 0-6 months?

<p>Breast milk or iron-fortified formula.</p> Signup and view all the answers

At what age can a child start using a sippy cup?

<p>Around 6 months.</p> Signup and view all the answers

How often do growth spurts typically occur in infants?

<p>Every 6-8 weeks.</p> Signup and view all the answers

What is the recommended portion size for children aged 1-10 years?

<p>1 tablespoon for every year of age of each food.</p> Signup and view all the answers

What dietary behavior should parents avoid to help their children develop positive eating habits?

<p>Avoid nagging, bribing, or forcing children to eat.</p> Signup and view all the answers

What are two common dietary issues that may affect adolescents?

<p>Iron deficiency and low calcium intake.</p> Signup and view all the answers

How much physical activity should children engage in most days of the week?

<p>At least 60 minutes of moderate-intensity physical activity.</p> Signup and view all the answers

What is a key tip for improving a child's diet?

<p>Eat meals together as a family as often as possible.</p> Signup and view all the answers

What is the concept of energy balance and why is it important for maintaining a healthy weight?

<p>Energy balance refers to the equilibrium between calories consumed and calories burned. Maintaining this balance is crucial for stable and healthy weight management.</p> Signup and view all the answers

How does body mass index (BMI) inform us about a person's weight status, and what are its limitations?

<p>BMI is used to categorize individuals as underweight, healthy, overweight, or obese based on their weight and height. However, it is not reliable for athletes or those with high muscle mass.</p> Signup and view all the answers

What are some reliable and cost-effective methods to assess body composition?

<p>Bioelectrical impedance and skin calipers are reliable and less expensive methods for assessing body composition. Both are accessible and easy to perform.</p> Signup and view all the answers

What percentage of body fat is considered acceptable for males and females, and how does it vary between genders?

<p>Acceptable body fat ranges for males are 13-21%, while for females, the range is 23-31%. This gender difference is due to biological factors.</p> Signup and view all the answers

Identify major health risks associated with excess body fat and who might need more body fat?

<p>Major health risks of excess body fat include heart disease, diabetes, and hypertension. Elderly individuals may need more body fat for overall health.</p> Signup and view all the answers

What is ‘weight cycling’ and what are its potential implications on health?

<p>Weight cycling refers to the repeated loss and regain of weight, often due to extreme dieting. It can lead to negative effects on metabolism and overall health.</p> Signup and view all the answers

What constitutes a safe and effective long-term weight-loss regimen?

<p>A safe long-term weight-loss regimen includes regular exercise, a balanced diet low in fat and high in fiber, and a steady weight loss of 1-2 lbs per week.</p> Signup and view all the answers

How does the basal metabolic rate (BMR) influence energy balance and weight management?

<p>Basal metabolic rate (BMR) represents the calories burned at rest and significantly impacts overall energy expenditure and weight management. A higher BMR can facilitate easier weight management.</p> Signup and view all the answers

Flashcards

Energy Balance

The equilibrium between calories consumed (diet) and calories expended (basal metabolic rate and exercise).

Healthy weight loss rate

A safe and effective rate of weight loss is 1-2 pounds per week.

Weight cycling

Repeated cycles of weight loss and regain.

Basal Metabolic Rate (BMR)

The rate at which the body burns calories at rest for basic functions (organs working).

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BMI

Body Mass Index - a measure of body fat, calculated from height and weight.

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Body Composition

The relative proportions of fat, bone, muscle, and other tissues in the body.

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Bioelectrical Impedance

A method to measure body composition using the resistance of electrical current.

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Waist-to-Hip ratio

A ratio calculated by dividing waist circumference by hip circumference. Used to assess risk of abdominal obesity.

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Visceral Fat

Fat stored around the internal organs, linked to health risks.

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Total Energy Expenditure (TEE)

Total energy used by the body in a day, including BMR and activity.

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Anabolic Processes

Building up processes in the body, requiring energy.

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Catabolic Processes

Breaking down processes in the body, releasing energy.

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Hunger vs. Appetite

Hunger is physical, appetite is psychological.

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Satiety

Feeling of fullness; signals that you've eaten enough.

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Set Point (weight)

Weight range the body naturally tries to maintain.

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Cognitive Restructuring

Changing negative thoughts about food and exercise to more positive and realistic ones.

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Aerobic Exercise

Physical activity that uses oxygen to produce energy, improving cardiovascular health.

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Anaerobic Exercise

Physical activity done at a high intensity, where your body doesn't have enough oxygen to meet its needs.

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Physical Activity Pyramid

A guide to show the recommended types and amounts of physical activity for health.

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Weight-Bearing Exercise

Exercises that involve working against gravity, putting stress on bones.

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Endurance Athlete

An athlete who focuses on sustained, long-duration activities, like running or biking.

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Strength Athlete

An athlete who focuses on high-intensity activities, like weightlifting or sprinting.

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Mitochondria

The 'powerhouse' of cells where energy is produced during aerobic exercise.

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Weight Gain During Pregnancy

The recommended weight gain for pregnant women varies based on their pre-pregnancy weight status. Underweight women should gain 28-40 pounds, healthy weight women 25-35 pounds, overweight women 15-25 pounds, and obese women at least 15 pounds.

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Gestational Diabetes Risk Factor

Healthy non-excessive weight gain during pregnancy can reduce the risk of developing gestational diabetes.

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Colostrum

The first milk produced by the mother's body, rich in antibodies and nutrients, providing protection to the newborn.

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Breastfeeding Benefits for Infants

Breastfeeding offers numerous benefits for infants, including a stronger immune system, easier digestion, improved brain development, and lower risks of childhood diseases.

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Successful Breastfeeding

Achieving successful breastfeeding involves proper technique and frequent feeding. Babies should be fed 10-12 times in the first 8 weeks.

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Glycolysis

The metabolic process that breaks down glucose into pyruvate, producing a small amount of ATP (energy) for the body to use.

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Lactic Acid

A byproduct of anaerobic metabolism that accumulates in muscles, causing fatigue, burning, and soreness.

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Endurance Exercise

Physical activity performed for a prolonged period of time at a moderate intensity, relying primarily on aerobic metabolism.

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Protein Intake for Endurance Athletes

Endurance athletes need a slightly higher protein intake than the general population, generally recommended at 1.2 to 1.4 grams per kilogram of body weight.

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Caffeine & Physical Performance

Caffeine can enhance exercise performance by mobilizing fatty acids for energy and increasing alertness, potentially leading to a 'jittery' feeling.

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Iron Deficiency & Exercise

Iron deficiency can negatively impact physical performance, especially in endurance activities, as iron is crucial for oxygen transport in the blood.

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Calcium Needs During Pregnancy

Pregnant women require increased calcium intake to support bone development for both the mother and the growing fetus.

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Baby's First Foods

Introducing solid foods to babies between 6-12 months, starting with iron-fortified baby cereals and progressing to soft mashed table foods.

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Breastfeeding Diet

The same as the pregnancy diet, prioritizing nutritious foods for both mother and baby.

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Growth Spurts in Babies

Rapid periods of growth occurring every 6-8 weeks, often leading to increased appetite and fussiness.

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Portion Size for Toddlers

A simple guide: 1 tablespoon of each food for every year of age.

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Positive Eating Habits in Kids

Creating a happy and social environment for meals, avoiding nagging or forcing food, and encouraging children to help with meal preparation.

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School-Age Children & Food

They are less likely to have breakfast, eat more meals outside the home, and consume bigger portions and less healthy options.

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Iron Deficiency in Teens

Boys can become iron deficient during growth spurts, while girls with heavy periods or poor eating habits are also at risk.

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Calcium Intake in Teens

Often low due to a preference for soda over milk, leading to potential calcium deficiency.

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Study Notes

Learning Objectives

  • Describe energy use by the body and energy balance
  • Identify factors influencing body weight
  • Discuss BMI calculations (determining healthy weight)
  • Describe methods for measuring body composition (reliable and least expensive)
  • List health risks of excess body fat and individuals needing more body fat
  • Discuss a safe and effective long-term weight-loss regimen and healthy body weight
  • Evaluate popular weight-loss diets for safety and long-term effectiveness

Cycles of Regained Weight

  • High percentage of fat mass
  • Low percentage of lean body mass
  • Regulates basal metabolic rate (body at rest)
  • Regular Vigorous Exercise (3-5x/week):
    • Aerobic exercise (strengthens heart and lungs)
    • Weightlifting/resistance training
    • Flexibility/balance exercises (e.g., yoga)
  • Healthy Diet:
    • Low fat, high fiber (complex carbohydrates)

Energy Balance

  • Equilibrium Balance:
    • Calories in (diet) vs calories out (BMR and exercise)
    • Stable, healthy weight maintained
  • Weight Loss:
    • Fewer calories in (diet) vs more calories out (exercise and BMR)
  • Underweight (elderly):
    • Few calories in (diet) vs more calories out (BMR)

Methods to Assess Healthy Body Composition

  • Bioelectrical impedance (least expensive and easy to do)
  • Skin calipers (least expensive and easy to do)
  • Hydrodensitometry/Underwater weighing
  • DEXA (Dual Energy X-Ray Absorptiometry)
  • Bod Pod

Waist Circumference

  • (Waist inches)/(hip inches)
  • Males > 1 = high risk
  • Females > 0.9 = central (abdominal) obesity = increased risk for chronic disease

Diet Fuels

  • Carbohydrates (4 kcal/g): break down to glucose
  • Triglycerides (9 kcal/g): break down to glycerol and fatty acids
  • Proteins (low-priority fuel): break down into amino acids

Total Energy Expenditure (EE)

  • Basal Metabolic Rate (BMR): 50-65%
  • Physical Activity
  • Estimated kcal value

Anabolic (building processes)

  • Energy required for growth/building up (e.g., glucose to glycogen in the liver)

Catabolic (breaking down processes)

  • Breakdown processes (e.g., digestion)

Factors Influencing Metabolic Rate

  • Lean body mass
  • Body surface area
  • Males don't always have higher BMR than females
  • Older adults have lower BMR
  • Exercise helps maintain BMR

Hunger vs Appetite

  • Hunger: Physiological
  • Appetite: Psychological ("want to eat")
  • Hunger is regulated by the hypothalamus

Physiological Hunger Factors

  • Stomach fullness stimulates stretch receptors
  • Blood glucose increases
  • CCK (Cholecystokinin) - presence of fat in stomach
  • Ghrelin - Hormone released by the stomach (increases appetite)
  • Leptin - Hormone released by fat cells (low appetite)

Satiety (feeling of fullness)

  • Increased fibers, and nutrient-dense foods

Genetics (Nature)

  • Hormones
  • Enzymes
  • Baseline metabolic rate (BMR)
  • Increases as lean body mass increases
  • Brain chemistry traits

Environment (Nurture)

  • Healthy lifestyle choices e.g.
    • Regular vigorous exercise
    • Lower fat, higher fiber
  • Set point: Weight where we tend to stabilize

Behavior Modification

  • Alter eating environment to reduce overeating
  • Slow eating (20+ minutes)
  • Mindful eating
  • Lower easy access to food

Motivation/Attitude

  • Response to food cues
  • Cognitive restructuring

Weight Loss and Maintenance

  • Small reasonable goals
  • 8-10-12 week classes
  • Educate on healthy eating
  • Reduce chronic disease risk

Bariatric Surgery

  • BMI > 40
  • 6-month trial with registered dietitians and nurses

Chapter 11: Learning Objectives

  • List health benefits of physical activity
  • Differentiate anaerobic and aerobic energy use
  • Identify aerobic exercise frequency and duration
  • Estimate athlete energy/protein needs (Endurance vs Strength)
  • Discuss dietary needs for physical activity

Benefits of Exercise

  • Lowers stress, anxiety, and depression

Physical Activity Pyramid

  • Aerobic exercise for heart/lung strength
  • Strength training (2-3x/week)
  • Flexibility/balance exercises

Anaerobic

  • Static stretching of large muscle groups

Use of Fuels (Energy)

  • Carbohydrates (45-65%): AMDR
  • Fats (20-35%): AMDR
  • Proteins (10-35%): AMDR

Erogenic Acids

  • Supplements to enhance exercise performance
  • Caffeine
  • Creatine

Diet

  • High complex carbs (AMDR 45-65%)
  • Moderate protein (15-20%)
  • Low fat (AMDR 15-20%)

Antioxidants

  • Vitamin E and C
  • Reduce muscle fatigue and damage
  • Reduce chronic disease risk

Fluids

  • 1ml water per 1 kcal consumed
  • 2-3 liters/day

Sports Drinks

  • 1 Powerade/Gatorade/Liquid IV
  • Avoid excess use

Iron

  • Avoid sports drinks
  • Consult medical sources for appropriate guidance

Calcium

  • 3 servings/day of milk, cheese, and yogurt

Chapter 13: Learning Objectives

  • Identify healthy pregnancy weight ranges and additional kcal needed per trimester
  • Identify nutrients needing supplementation during pregnancy
  • Describe psychological processes of breastfeeding
  • Compare infant formula to breast milk
  • Explain rationale of delaying infant solid foods
  • Summarize practical suggestions for encouraging healthy eating habits in children
  • Identify health concerns of children/teenagers and how to treat them
  • Discuss aging process impact on nutrient needs

Common Pregnancy Concerns

  • Nausea
  • Dry cereal/fat
  • Constipation

Dietary Recommendations

  • Carbohydrates (6-11 whole grains, 2-4 fruits, 3-5 veggies)
  • Protein (high-quality)
  • Fats (low)

Prenatal Supplements

  • Folate: Neural tube defects (e.g., spinal bifida)
  • Iron: Brain functions
  • Calcium: (For expectant mothers)
  • Individual guidelines for weight gain
  • Determine a suitable daily kcal intake per trimester

Healthy Pregnancy

  • Exercise daily
  • Avoid alcohol, smoking, and drugs
  • Maintain a healthy non-excessive weight gain
  • A healthy, balanced diet

Gestational Diabetes and Hypertension

  • Risk factors during pregnancy

Breastfeeding Benefits for Infants

  • Better immune systems
  • Decreased sickness
  • Easily digested
  • Less gas
  • Hindmilk higher fat content
  • Better brain and cognitive functions

Tips for Improving Children's Diets

  • Eat meals together
  • Avoid using food as reward/punishment
  • Encourage nutrient-dense breakfast

Iron and Calcium Intake

  • Iron deficiency in adolescence (boys/girls)
  • Calcium deficiency in teens

Lifestyle Choices

  • Healthy diet
  • Physical Activity
  • Mental/spiritual health (stress management)

Elderly Considerations

  • Lower LBM, Strength, and BMR
  • Lower muscle tone, balance, increased osteoporosis risk, and higher chance of social isolation, depression

Tips for Caregivers of Elderly People

  • Emphasize nutrient-dense foods
  • Prepare easy-to-prepare nutrient-dense foods

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Description

Test your knowledge on energy use by the body and the factors influencing body weight. This quiz covers BMI calculations, methods for measuring body composition, and evaluates popular weight-loss diets for their safety and effectiveness. Perfect for anyone looking to deepen their understanding of nutrition and healthy living.

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