Energy Balance
Those with an increased proportion of visceral fat are referenced as having a/an ______ body shape (think fruit)
Apple
What mineral deficiency is associated with anemia?
Iron
One modifiable and one non-modifiable risk factor for Type 2 Diabetes
•Age, family history, ethnicity - non modifiable
•Hypertension
•Obesity and/or Physical inactivity
•Dyslipidemia
Dietary habits
A BMI of 29 falls under which BMI Category?
Overweight
What is the name of our hunger hormone?
Ghrelin
What are the physical activity recommendations for the general public (per week)?
150 minutes moderate intensity physical activity OR
75 minutes vigorous intensity physical activity
PER WEEK
The Dietary Guidelines state that no more than ___% of calories should come from saturated fat.
10%
Three components that make up our total daily energy expenditure.
Basal metabolism
Thermic effect of food
Physical activity
What types/categories of foods promote satiety?
High fiber
High protein
What are the ACSM protein recommendations (g/kg/day) for athletes?
1.2-2.0 g/kg/day
What dietary changes can one make to reduce their LDL cholesterol? List 2.
•Reduce saturated fat intake
•Reduce trans fat intake
•Increase soluble fiber intake
•Increase unsaturated fat intake
Two factors that increase our basal metabolic rate
•More lean body mass
•Increased height
•Children and pregnancy (growth)
•Fever
•Stress
•Shifts in temperature
•More physical activity
Besides increased risk of chronic disease, what are two health concerns associated with overweight/obese status?
•Insulin resistance
•Sleep apnea
•Chronic inflammation
•Impaired fertility and pregnancy complications
•Poor surgical outcomes
What energy system fuels the first few moments of physical activity?
ATP (ATP-creatine phosphate system)
Describe two foods that put one at risk for cancer.
Red meat/processed meats
Processed foods and added sugars
Alcoholic beverages
What is the difference between oral rehydration solutions and sports beverages?
Sports beverages: provide fluid and carbohydrate (6-8% carbohydrate), in order to provide quick energy and hydration for endurance activities
ORS: designed to aid in treatment of excessive GI losses or severe dehydration, precise ratio of sugar:salt
Calculate the BMI for someone who is 65 inches and 146 lbs.
24.37
Explain the qualities of a good PRE workout snack and WHY these qualities are important
Carbohydrates are key (quick energy vs. rapid depletion of glycogen stores)
Low in fiber, low in fat (easily digestible, and less risk of GI side effects)
Describe the two main types of polyunsaturated fats and an example of each of them.
Omega 3's: ALA (ie flaxseed) and EPA/DHA (ie fatty fish)
Omega 6's (plant oils)
Describe the 5 key components of the DASH diet.
•Fruit and vegetables (potassium)
•Low fat dairy (calcium)
•Whole grains (magnesium)
•Fish and poultry (protein)
•Nuts, seeds, legumes (fiber)