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level: Level 1

Questions and Answers List

level questions: Level 1

QuestionAnswer
ability to perform work • Energy cannot be created or destroyed, only transferredEnergy
process of converting food into biologically useful forms of energyBioenergetics
how much heat is released when a food is combusted? • Measured by increase in water temp around chamber • kcal/Calorie = increase 1kg water 1°CBomb calorimetry
• carbohydrates • protein • fat • alcoholWhat provides energy (ATP)?
24 hour dietary recall, food frequency questionnaireRetrospective
diet record (manual or computer calculated)Prospective
People tend to overestimate activity and underestimate intake, can be up to 30%!Problem with measuring calorie intake
Total Energy Expenditure = resting metabolism + thermic effect of food + physical activity3 factors determine # of kcal used per day
energy needed to keep the body aliveResting metabolism
energy used for digestion and absorptionThermic effect of food
energy used for activity • this is where the most change can be madePhysical activity
• measures body fat % through electric current from one handle to the other • fat is a poor conductor so more resistance = higher body fat % • relatively inexpensive • quick & painless • most accurate if bladder is empty and hydration is normalBioelectric Impedance Analysis (measures body composition)
• measures subcutaneous fat to estimate total body fat • uses calipers to measure 2-9 sites depending on procedure used • relatively inexpensive • need to be well-trained to measure • not as accurate for obese or elderly individualsSkinfold Thickness (measures body composition)
• weigh on land and in water • difference due to body volume and density • standardized equations to calculate fat- free mass • very accurate if done correctly • very expensive equipment & not easy to use • can be frightening to useUnderwater Weighing (measures body composition)
• same principles as underwater weighing but displaces air instead of water • equally accurate • more convenient • expensivePlethysmography (Bod Pod) (measures body composition)
• less invasive than most methods • more expensive than most methods • very accurateRadiologic Methods (measures body composition)
Dual-energy X-ray absorptiometry (DXA or DEXA) CT scan or MRIOther Methods to Assess Body Composition
measuring waist circumference • Men < 102 cm • Women < 88 cmEstimate visceral fat by
Higher incidence of: • heart disease • high blood pressure • stroke • diabetesRisk associated with visceral fat
more visceral fat higher risk of weight-related health problemsApple Shape
less visceral fat lower risk of weight-related health problemsPear Shape
1. Physiological factors 2. Food production & consumption 3. Physical activity & psychosocial factorsWhat Dictates Body Composition
Genetics Epigenetics (how genes are expressed) Medications Hormones and Proteins Metabolism Gut microbiotaPhysiological Factors (Body Composition)
emotions media influence level of physical activity has decreased environment obesogenic environmentPhysical Activity & Psychosocial factors
two diseases or health conditions often occurring togetherComorbidity
• depression • severe mental disorder • cardiovascular disease (heart failure, abnormal heartbeat) • asthma • COPDassociated with increased body weight
• anxiety • dementia • cancers (lung, colon, prostate, breast) - conflicting studies here • Type 1 diabetesnot associated with increased body weight
• Some reduced risk of disease if underweight • Need some weight for insulation and reserve for famine or illness • May have difficulty fighting disease • Suppressed immune system • Affect electrolyte balances • Delay development in children/adolescents • Health complications for babies if mom is underweighthealth issues with being underweight
“negative attitudes, mistreatment, and discrimination based on weight status, particularly negative attitudes toward the obese” (p. 283)Weight stigmatization
measures associations between concepts and evaluations (in this case fat/thin and good/bad)Implicit Association Test (IAT)
Pancreas Gall bladder Salivary glands LiverAccessory organs
Small intestine Large intestine Esophagus Oral cavity, tongue, teeth Stomach PharynxMajor subdivisions
protein molecule that speeds up a reactionEnzyme
lining of GI tract; protective layer from stomach acid and other secretions needed to break down foodMucosa
after food is chewed, forms a bolus to swallowBolus
wave-like movement of muscles to move food through esophagusPeristalsis
when bolus mixes with stomach acid, it format semi-liquid mass called chymeChyme
rhythmic contractions in intestines to mix chyme and increase absorptionSegmentation
projections in small intestine liningVilli
smaller, brush-like projections on the cell membrane of villiMicrovilli
Simple diffusion Osmosis Facilitated diffusion Active transport4 Methods of Absorption
molecules move from high concentration to low concentrationSimple diffusion
diffusion of water (depends on concentration of other substances on each side of cell membrane)Osmosis
carrier molecule helps move molecule from high to low concentrationFacilitated diffusion
carrier molecule helps move molecule from low to high concentration but need energy (ATP)Active transport
dry mouth Stimulants to encourage saliva production, saliva substitutesXerostomia
stomach acid leaking back into esophagus Eat smaller meals, avoid spicy/fried/fatty foods, stay upright after eatingHeartburn
mucosa layer of stomach or esophagus erodes, exposes tissue to stomach acidUlcers
affects ability to digest & absorb if not getting enzymes neededPancreatic & gallbladder problems
related to intestinal issuesDiarrhea & constipation
Three systems: Creatine phosphate Anaerobic glycolysis Oxidative phosphorylationHow Do We Rephosphorylate ADP?
Creatine phosphate can be synthesized in liver & kidneys from amino acidsWhat is used to rephosphorylate ATP
Breaks down carbohydrate (glucose) to form ATPAnaerobic Glycolysis System
is a number from 0 to 100 assigned to a particular food, with pure glucose being 100, which represents the relative rise in blood glucose levels 2 hours post consumption.Glycemic index or GI
6 carbon, 12 hydrogen, 6 oxygen Glucose: usually found in disaccharides & polysaccharides Fructose: found in fruits & veggies, sweeteners Galactose: found in disaccharide onlyMonosaccharides
2 monosaccharides together Sucrose: found in fruits, veggies, honey, maple syrup, sugar cane Lactose: found in diary products Maltose: found in some Asian foods (maltose syrup), beer, fermented drinksDisaccharides
More than 10 monosaccharidesPolysaccharides
Endosperm - starch Bran layers - fibre Germ - vitamins & mineralsWhole grains
mostly endospermRefined grains
at least half of grain servings are whole grainGrain Recommendations
Insulin (released from beta cells) Glucagon (released from alpha cells)Regulation of blood glucose by pancreatic hormones
blood glucose rises pancreas releases insulin insulin stimulates muscles and liver to take in glucose promotes storage of glucose as glycogen and storage of fats and proteinGlucose Regulation in the Body - After eating carbohydrates
blood glucose drops pancreas releases glucagon glucagon stimulates liver to release stored glucose muscles can use stored glucose stimulates release of fats and protein to be converted to glucoseGlucose Regulation in the Body - After After fasting
effect of a carbohydrate on blood glucose levelGlycemic response
ranking of how a food affects glycemic responseGlycemic index (GI)
legumes, beans, apples, milklow GI foods
oranges, bananas, sweet potatoes, ice cream, many yogurtsmoderate GI foods
refined grains, starchy veggies (ex. potatoes), white bread, white rice, many cerealshigh GI foods
is the primary structural and functional component of every cell in the human body.Protein
Contains carbon, hydrogen, & oxygen + nitrogen Formed from amino acids 20 amino acidsChemical Composition of Protein
9How many essential amino acids
4How many nonessential amino acids
7How many conditionally essential amino acids
are the essential amino acids leucine, isoleucine and valine These comprise 35% of our body’s muscle protein Act as the building blocks of proteinBCAA’s
animal proteins some non-animal sources (soy, quinoa, chia)Examples of complete proteins
plant proteinsExamples of incomplete proteins
growth (incl. brain development) skin integrity fertility structure and function of cell membranes promote blood clottingEssential fatty acids are important for
Good source of essential fatty acids Regular fish consumption reduces risk of death from heart diseaseBenefits of seafood consumption
Not all fish have high amounts of essential fatty acids Mercury and other toxins can contaminate Fish farms Risks of consuming raw fishRisks of seafood consumption
produces bileLiver
stores bile secretes bile as neededGall bladder
pancreatic lipase secretedPancreas
shape to body stored energy insulate body from temperature changes protect internal organs against physical shock creating hormonesFunctions of fat in the body
bile salts, vitamin D, and several hormones, including the sex hormones (estrogen, androgen, and progesterone) as well as cortisolCholesterol is used for the production of
breaking down triglycerides into fatty acids + glycerolLipolysis
breaking down fatty acids to convert to acetyl-CoABeta-oxidation [2]
prolonged fasting very low CHO diet strenuous exercise type I diabeticKetosis: high level of ketones in blood happens when:
dry, scaly skin liver abnormalities poor wound healing growth failure in infants impaired hearing and visionNot enough essential fatty acids in diet Symptoms include:
Consuming omega-3 and omega-6 polyunsaturated fats Consuming monounsaturated fats Consuming plant foods Adequate intake of B vitamins Moderate alcohol consumptionReducing Risk of Heart Disease - Dietary factors
Quit smoking Exercise Reduce waist circumference Lose weight if overweight Control diabetes & high blood pressureReducing Risk of Heart Disease - Lifestyle factors
Saturated fats: less than 10% of diet Trans fats: less than 1% of diet Cholesterol: less than 300mg per day Generally: 1.0 g/kg body weightFat recommendations
less than 0.5gFat free
less than 3gLow fat
25% less than comparable productReduced or less fat
less than 0.2g + less than 0.2g trans fatSaturated fat free
less than 2g + max 15% kcal from sat. fatLow saturated fat
25% less than comparable product (& no increased trans fat)Reduced or less saturated fat
Not enough total kcal for workout/recovery needs Not enough fat to replace intramuscular fat stores Negative impact on manufacture of sex-related hormones Decline in HDLs Not enough vitamin A, D, E, K (fat-soluble)If fat is too low
Biological sex Weight Medications Drinking on empty stomach vs. eating while you drink Chugging vs sipping Health concerns (enzyme deficiencies)Factors that affect how alcohol is and absorbed and metabolized
10 drinks a week for women, with no more than 2 drinks a day most days 15 drinks a week for men, with no more than 3 drinks a day most daysReduce your long-term health risks by drinking no more than:
5 oz. wine 10 oz. wine cooler 12 oz. beer 8-9 oz. malt liquor 1.5 oz. hard liquor1 drink =
live longer decreased risk of cardiovascular disease (antioxidant resveratrol found in grapes?) increase HDLs could be related to SES and education levelsIn moderate amounts, alcohol consumption may have some benefits:
13 essentialHow many vitamins are there?
mostly absorbed right into the blood little to no storage available usually excess is excretedWater soluble
requires fat to be absorbed not as easily excreted (usually can be stored) so typically more risk for toxicity since can be stored will be better able to accommodate for fluctuations in intakeFat soluble
Elements needs by the body in small amounts for health & tissue maintenance Provide no energy (Calories) but essential in the bodyWhat are Minerals?
Calcium Chloride Magnesium Phosphorus Potassium SodiumMacro (major) minerals: more than 100 mg/day
Chromium, Copper, Fluoride, Iodine, Iron, Manganese Molybdenum, Selenium, ZincMicro(minor) minerals: less than 100 mg/day
Most absorptions happens in the small intestine *fat (bile) is needed for absorption of fat soluble vitaminsVitamin & Mineral Digestion
Age, Gender, Life Cycle Stage Genetics, general and gastrointestinal (GI) health, food in GI tract, presence of other vitamins and minerals, form of the mineralMany factors can influence absorption levels
restricted diets due to allergies or food preferences restricted Calorie intake means you may not get enough food to get the variety of nutrients needed infants and children when pregnant & breastfeeding older adults tend to absorb less certain medications can reduce absorption smokers and heavy alcohol users living in northern climates, being covered up outdoors, or having darker skin pigmentationSituations where supplements might be needed
adding back in something lost in processing, like vitamins back in that were lost in grain processingenrichment
adding nutrients that are not generally found in that productfortification
adding iodine to table salt adding vitamin D to milk adding folic acid to grain productsExamples of Fortification
women=700 men=900mcg upper limit 3,000mcg Lack of growth, night blindness, more frequent and severe infectionsVitamin requirements and Symptoms of deficiency- Vitamin A
15-20 mcg Joint pain, muscle spasmsVitamin requirements and Symptoms of deficiency - Vitamin D
15mg, upper limit 1000mg Muscle weaknessVitamin requirements and Symptoms of deficiency - Vitamin E
2.4mcg, no upper limit and Fatigue, numbnessVitamin requirements and Symptoms of deficiency - Vitamin B12
women=75 men=90mg, additional 25mg if you smoke, upper limit of 2000mg and Poor wound healing, bleeding gumsVitamin requirements and Symptoms of deficiency- Vitamin C
1,000 – 1,200 mg Osteoporosis, muscle spasmsMineral requirements and Symptoms of deficiency - Calcium
8-18 mg Fatigue, loss of appetite, reduced resistance to infectionMineral requirements and Symptoms of deficiency - Iron
8-11 mg Impaired growth, poor immunityMineral requirements and Symptoms of deficiency - Zinc
1,500 mg Not likelyMineral requirements and Symptoms of deficiency - Sodium
150 mcg Mental retardation, impaired growth and developmentMineral requirements and Symptoms of deficiency - Iodine
positively and negatively charged ions that conduct an electrical current in a solutionElectrolytes
upper limit = 2,300 mgDaily sodium upper limits
upper limit = 3,600 mgDaily Chloride upper limits
very unlikely, can happen during severe vomiting or diarrhea endurance sports if not replacing electrolytes during and after nausea, dizziness, muscle cramps if not treated can lead to comaWhat happens if you have too little Sodium?
increases risk of high blood pressure (hypertension) high blood pressure increases risk for stroke & cardiovascular diseaseWhat happens if you have too much Sodium?
very unlikely failure to thrive in infantsWhat happens if you have too little Chloride?
very unlikely to report symptoms some reported toxicity with extremely excessive amounts of table salt vomiting muscle weakness severe dehydrationWhat happens if you have too much Chloride?
table salt fish meat milk EggsCommon sources of chloride
Defined by resting blood pressure greater than 140/90 mmHghypertension (high blood pressure)
Less than 5mg sodium per servingSodium-free, salt-free
Less than 140mg sodium per servingLow sodium
25% less sodium per serving than reference productReduced/less/lower in salt or sodium
No salt added during processingNo salt added, unsalted
50% less added sodium per serving than reference productLightly salted
4,700 mg No upper limitPotassium Daily recommendations:
vegetables, especially leafy, green ones dried beans, peas, nuts orange juice bananas melons potatoes milk & yogurtGood sources of potassium:
Very rare, usually excreted through urine Toxicity (too much) usually due to impairment with excretion or excessive supplementation Hyperkalemia: risk of irregular heartbeat (cardiac arrhythmia)What happens if you have too much Potassium?
Rare, can occur with excessive vomiting or diarrhea, or excessive use of diuretics Excess water loss can result in too much potassium loss and low blood potassium, called hypokalemia contributes to hypertension (high blood pressure) can increase calcium loss from bonesWhat happens if you have too little Potassium?
centre of hemoglobin hemoglobin is part of red blood cell red blood cells transport oxygen & carbon dioxideWhat does iron do?
heme sources (more easily absorbed): animal meat nonheme sources (less easily absorbed): beans, legumes, green leafy vegetables, animal milks, eggs, fortified grains vitamin C can enhance absorption of nonheme ironWhat are good sources of iron?
Women (over 50 years old) and men (all ages) RDA: 8mg UL: 45mg Women (19-50 years old) RDA: 18mg UL: 45mgIron daily recommendations
gastrointestinal distress hemochromatosis: excess iron in liver, leads to liver dysfunctionWhat happens if you have too much Iron?
anemia: fatigue, loss of appetite, increased risk of infection, difficulty concentratingWhat happens if you have too little Iron?
animal products fortified plant products: meat & egg replacements are required to have added B12 can store up to several years worth in the liverSources of B12
coenzyme in ATP production in the Citric Acid Cycle forms a coenzyme with folate needed for red blood cell productionWhat B12 does:
no known symptomsWhat happens if you have too much b12?
fatigue, sleep disturbance, numbness, memory loss pernicious anemia: anemia due to low dietary B12 or poor absorption more frequently occurs in vegetarians/vegans & elderlyWhat happens if you have too little B12?
1.3 mg (under 50 years old, male & female) 1.5 mg (over 50 years old, female) 1.7 mg (over 50 years old, male) UL = 100 mgDaily recommendations Vitamin B6
Chicken, Pork, Lentils, Brown rice Whole grains, Bananas, Broccoli, Spinach, Meal & egg replacementsSources of Vitamin B6
fatigue difficulty walking numbness depressionWhat happens if you have too much Vitamin B6?
microcytic anemia: red blood cells are light in color and small, can’t deliver oxygen efficiently fatigue, headaches, confusion, poor growth very rare if normally fedWhat happens if you have too little Vitamin B6?
Blood clotting Part of reaction that binds protein to calcium (increase bone strength)Role of vitamin K
Women: 90 mcg Men 120 mcg No upper limitDaily recommendations for Vitamin K:
fish oils, legumes, green leafy vegetables some is synthesized in large intestine but not enoughDietary sources of vitamin K
NothingWhat happens if you have too much of Vitamin K?
abnormal blood coagulation (clotting) newborns have less vitamin K available and can develop vitamin K deficiency bleeding which can be very severe infants are given vitamin K at birth may happen if you have problems absorbing fats can also happen if you take antibiotics for a long time - can kill bacteria that produce vitamin K in the large intestineWhat happens if you have too little of Vitamin K?
Used to metabolize (break down) amino acids Used to form red blood cells Required for normal growth and developmentFolate (Folic acid)
400 mcg 600 mcg per day if pregnant or trying to get pregnant upper limit: 1,000 mcgDaily recommendation for folate (folic acid)
leafy green vegetables whole grains fortified grains orange juice lentils organ meatsDietary sources of folate
high folate intake has little risk but can mask a B12 deficiency untreated B12 deficiency can cause irreversible nerve damage may be related to small increase in risk of some cancers - may stimulate growth of pre-existing cancer cellsWhat happens if you have too much folate?
increased risk for anemia, heart disease, and depression during pregnancy can cause spina bifida in fetusWhat happens if you have too little?
is a neural tube defect where the spine does not properly formSpina bifida
donate an electron to neutralizes the free radical so it doesn’t cause cell damageAntioxidants
Retinoids come from animal sources: liver, fish oil, milk & milk products, eggs. Carotenoids come from plant sources: dark orange fruits and vegetables, leafy green vegetablesVitamin A sources
vision health bone and tooth development immune system function some carotenoids are antioxidants regulates gene expressionWhat Vitamin A does:
hypervitaminosis A: nausea, vomiting, dizziness, lack of coordination, blurred vision, birth defects, liver failure, death hypercarotenemia: orange hands and feet from too much carotenoidsWhat happens if you have too much Vitamin A?
blindness, more severe infections, lack of growth in children can be an absorption issue if not enough fat intakeWhat happens if you have too little Vitamin A?
citrus fruits cabbage family vegetables, especially leafy veggiesCommon dietary sources Vitamin C
helps with iron, copper, and chromium absorption helps with synthesis of some amino acids and hormones helps with collagen (a protein) formation: part of connective tissue (including skin, bones, teeth, cartilage & tendons)What does Vitamin C do?
gastrointestinal (GI) problems (nausea, diarrhea, vomiting) kidney stonesWhat happens if you have too much Vitamin C?
-scurvy: bleeding gums, bruising, poor wound healing, skin irritations -rare in countries with good food supply; still seen in developing countries -in countries with good food supply may be seen in alcoholics and people on very restricted dietsWhat happens if you have too little Vitamin C?
seeds nuts oils soybeans dark green vegetables whole grainsCommon dietary sources Vitamin E
fatigue nauseaWhat happens if you have too much Vitamin E?
very rare, may be due to absorption issue anemia muscle weaknessWhat happens if you have too little Vitamin E?
Coenzyme for ATP production Helps with synthesis of DNA and RNA Helps with normal nervous system functionThiamin (B1)
pork whole grains legumes tuna soy productsCommon dietary sources Thiamin (B1)
Men = 1.2 mg Women = 1.1 mg No upper limitRecommended daily intake Thiamin (B1)
Nothing, will excrete excessWhat happens if you have too much Thiamin (B1)?
Beriberi: weakness, apathy, irritability, nerve tingling, poor coordination, paralysis, rapid heartbeat, congestive heart failure Wernicke-Korsakoff syndromeWhat happens if you have too little Thiamin (B1)?
Coenzyme for ATP production Helps with normal skin developmentRiboflavin (B2)
dairy, mushrooms, broccoli asparagus, whole grains leafy vegetables, red meat poultry, fishCommon dietary sources Riboflavin (B2)
Men = 1.3 mg Women = 1.1 mg No upper limitRecommended daily intake Riboflavin (B2)
Nothing, will excrete excess May have bright yellow urineWhat happens if you have too much Riboflavin (B2)?
Ariboflavinosis: poor injury healing; inflammation of eyes, lips, mouth, and tongue; confusion likely found in combination with other nutrient deficienciesWhat happens if you have too little Riboflavin (B2)?
Men: 16 mg Women: 14 mg Upper limit: 35 mgRecommended daily intake Niacin (B3)
Whole grains, Fortified flour Meat, Fish, Poultry Eggs, Milk, NutsCommon dietary sources of Niacin (B3)
flushed skin, tingling in feet & hands, rash, nausea, vomiting, high blood sugar, abnormal liver function, blurred vision generally only happens if taking supplements, not likely from dietary sources effective in lowering cholesterol if given in high doses (50 mg+) but often causes toxicity effects so can’t be toleratedWhat happens if you have too much Niacin (B3)?
Pellagra,which if not treated leads to the 4 D'sWhat happens if you have too little Niacin (B3)?
Coenzyme for ATP production Promotes transcription in protein synthesisPantothenic Acid (B5)
meat eggs whole grains legumesCommon dietary sources Pantothenic Acid (B5)
5 mg No upper limitRecommended daily intake Pantothenic Acid (B5)
Nothing, will excrete excessWhat happens if you have too much Pantothenic Acid (B5)?
Burning foot syndromeWhat happens if you have too little Pantothenic Acid (B5)?
Women (19-50 years old) and men (19-70 years old) RDA: 1,000mg UL: 2,500mg Women (over 50 years old) and men (over 70 years old) RDA: 1,200mg UL: 2,000mgCalcium Recommendations
mineralization of bones and teeth muscle contraction nerve conduction hormone and enzyme secretionWhat does calcium do?
milk & milk products green leafy vegetables fish with bones (e.g., salmon, sardines) calcium fortified beveragesWhere does calcium come from?