Healthful Body Weight
What is BMI? How do you calculate BMI?
Body Mass Index. The ratio of weight to the square of height. kg/ m2 or (lb/ in2)703
Define exercise. What are the 3 types of exercise?
Planned,purposeful physical activity outside of one's occupation. Resistance training, Aerobic exercise, Stretching
How long is a full term pregnancy in weeks?
38-42 weeks
What is the difference of heme and non-heme iron?
Heme iron found in only animal sources and is more bioavailable. Non-heme iron found in both plant and animal sources. Vit C and meat factor increase non-heme iron absorption.
What are the 5 assessment methods used to determine Body Composition?
Skinfold, Underwater weighing, DEXA, Bod Pod, Bioelectrical Impedance Analysis
What are the recommendations of exercise? Who established these?
National academy of Science, Engineering and Medicine: 60 mins of moderate activity 5 days a week
Physical Activity Guidelines of Americans: 30 mins of moderate activity 5 days a week
How many pounds should a pregnant woman expect to gain if they are overweight?
15-25 pounds
Which nutrients provide energy? How many kcal/g do they provide?
Protein-4kcal/g Carbs- 4kcal/g
Fat- 9kcal/g
What are the 3 ways our body expends energy? What accounts for the majority of energy expenditure?
Basal Metabolic Rate, Thermic Effect of Food, Energy cost of physical activity.
BMR is the primary method of energy expenditure
What is the FITT principle? What does it stand for?
Determines appropriate overload to improve fitness. Frequency, Intensity, Time, Type
How much additional energy( calories) is a pregnant woman required to consume? During what trimester(s) is this necessary?
300-450 kcals. 2nd and 3rd trimesters.
Beriberi results in which nutrient deficiency?
Thiamin
Where are Leptin, Ghrelin, and Peptide YY produced? How do they affect appetite?
Adipose tissue, Stomach, Small intestine
Suppresses appetite, increases hunger, decreases appetite
What determines what energy source (carbs/fats) the body utilizes during exercise? When does glycolysis yield only 2 ATP?
The availability of oxygen and intensity of the exercise. 2 ATP yielded during anaerobic exercise (without oxygen).
How do protein,carbohydrate, and fat needs change during pregnancy?
1.1 g/kg of body weight (about an extra 25g of protein). At least 175g carbs required. Fat needs do not change but high quality fat sources are appropriate(DHA and EPA sources).
What are the accessory organs of digestion?
Pancreas, Liver, Gallbladder, Salivary glands
What is the BMI for individuals who are underweight, normal, overweight, obese, and morbidly obese?
Less than 18.5, 18.5-24.99, 25-29.99, 30 +, 40+
How does physical activity reduce one's risk for developing chronic disease?
Reduces risk of heart disease, stroke, hypertension, Type 2 diabetes and Osteoporosis. Improves insulin sensitivity, increases HDL, decreases triglycerides circulating in bloodstream, increases bone density.
Which micro-nutrient is critical in the first 4 weeks of pregnancy? (It is required for cell division and development of brain/spinal cord)
Folate. 400mcg required daily. Highly recommended to consume before conception.
What role does insulin play in regulating blood sugars? Where is it produced? What is its relationship in Type 2 Diabetes?
Insulin is released by the pancreas due to raising blood sugars. It aids in the uptake of glucose into cells to be utilized or stored as glycogen. Those with Type 2 Diabetes are insulin resistant. They still produce insulin but their cells are insensitive.