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Questions and Answers
What is the main characteristic of anaerobic exercise?
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?
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?
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)?
What are the carbohydrate recommendations for physical activity according to the Acceptable Macronutrient Distribution Range (AMDR)?
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How much fluid is generally recommended to avoid mild dehydration during physical activity?
How much fluid is generally recommended to avoid mild dehydration during physical activity?
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What is the protein requirement for endurance athletes?
What is the protein requirement for endurance athletes?
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What nutrient might need to be supplemented during pregnancy due to increased demands?
What nutrient might need to be supplemented during pregnancy due to increased demands?
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What is the impact of consuming too much sports drink during exercise?
What is the impact of consuming too much sports drink during exercise?
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What are two factors to consider when responding to cues of fullness in children?
What are two factors to consider when responding to cues of fullness in children?
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List two goals that can support weight loss and maintenance.
List two goals that can support weight loss and maintenance.
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What is the minimum BMI requirement for an individual to be considered for bariatric surgery?
What is the minimum BMI requirement for an individual to be considered for bariatric surgery?
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What are the recommended frequency and duration for aerobic activity according to the physical activity pyramid?
What are the recommended frequency and duration for aerobic activity according to the physical activity pyramid?
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Identify one psychological benefit of regular physical activity.
Identify one psychological benefit of regular physical activity.
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Differentiate between endurance athletes and strength athletes in terms of dietary needs.
Differentiate between endurance athletes and strength athletes in terms of dietary needs.
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What is the recommendation for strength/resistance training frequency?
What is the recommendation for strength/resistance training frequency?
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List two health benefits of engaging in weight-bearing exercises.
List two health benefits of engaging in weight-bearing exercises.
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What is the recommended total weight gain for a woman of healthy weight during pregnancy?
What is the recommended total weight gain for a woman of healthy weight during pregnancy?
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During which trimester is a daily caloric increase of 340 kcal recommended?
During which trimester is a daily caloric increase of 340 kcal recommended?
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List two benefits of breastfeeding for infants.
List two benefits of breastfeeding for infants.
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How does breastfeeding benefit mothers after delivery?
How does breastfeeding benefit mothers after delivery?
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What is colostrum and why is it important for newborns?
What is colostrum and why is it important for newborns?
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What effect does visceral fat have on chronic disease risk?
What effect does visceral fat have on chronic disease risk?
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Define Basal Metabolic Rate (BMR) and its significance.
Define Basal Metabolic Rate (BMR) and its significance.
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Explain the difference between anabolic and catabolic processes.
Explain the difference between anabolic and catabolic processes.
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What role does the hypothalamus play in hunger regulation?
What role does the hypothalamus play in hunger regulation?
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How does aging affect Basal Metabolic Rate (BMR)?
How does aging affect Basal Metabolic Rate (BMR)?
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What is 'set point' theory in relation to body weight?
What is 'set point' theory in relation to body weight?
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Describe the roles of ghrelin and leptin in appetite regulation.
Describe the roles of ghrelin and leptin in appetite regulation.
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Discuss two environmental factors that can influence weight management.
Discuss two environmental factors that can influence weight management.
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What type of milk should be given to infants aged 0-6 months?
What type of milk should be given to infants aged 0-6 months?
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At what age can a child start using a sippy cup?
At what age can a child start using a sippy cup?
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How often do growth spurts typically occur in infants?
How often do growth spurts typically occur in infants?
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What is the recommended portion size for children aged 1-10 years?
What is the recommended portion size for children aged 1-10 years?
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What dietary behavior should parents avoid to help their children develop positive eating habits?
What dietary behavior should parents avoid to help their children develop positive eating habits?
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What are two common dietary issues that may affect adolescents?
What are two common dietary issues that may affect adolescents?
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How much physical activity should children engage in most days of the week?
How much physical activity should children engage in most days of the week?
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What is a key tip for improving a child's diet?
What is a key tip for improving a child's diet?
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What is the concept of energy balance and why is it important for maintaining a healthy weight?
What is the concept of energy balance and why is it important for maintaining a healthy weight?
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How does body mass index (BMI) inform us about a person's weight status, and what are its limitations?
How does body mass index (BMI) inform us about a person's weight status, and what are its limitations?
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What are some reliable and cost-effective methods to assess body composition?
What are some reliable and cost-effective methods to assess body composition?
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What percentage of body fat is considered acceptable for males and females, and how does it vary between genders?
What percentage of body fat is considered acceptable for males and females, and how does it vary between genders?
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Identify major health risks associated with excess body fat and who might need more body fat?
Identify major health risks associated with excess body fat and who might need more body fat?
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What is ‘weight cycling’ and what are its potential implications on health?
What is ‘weight cycling’ and what are its potential implications on health?
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What constitutes a safe and effective long-term weight-loss regimen?
What constitutes a safe and effective long-term weight-loss regimen?
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How does the basal metabolic rate (BMR) influence energy balance and weight management?
How does the basal metabolic rate (BMR) influence energy balance and weight management?
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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)
Recommended Dietary Recommendations (1st, 2nd, 3rd trimester)
- 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.