Alcohol
How much is considered moderate alcohol drinking for males and females?
Male = 2
Difference in central obesity v subcutanous fat
Central obesity = increases risk of morbidity and mortality; along with changes in pathobiommechanics
subcutaneous fat = fat throughout the body,
Describe RPE v %HR
RPE = perceived exertion (e.g., 1-10)
%HR = % of your maximum heart rate you are exercising
Describe what a food jag is
Food of a younger child where they get picky. Could be temporary
What is the timing after exercise you should eat
30-45 minutes
What is a standard drink for size for beer, wine, and spirits?
–12-ounce serving of beer
–1.5-ounce shot of liquor
–5-ounce glass of wine
What % of metabolism is from thermal effect of food?
10%
Describe hyponatremia and its effects on health
Excess water, reduced sodium within the blood, risk of mortality
What age does self-feeding should be performed
15 months
What was the first war that Florence Nightingdale Served as a Nurse
Crimean War
How many calories are in a gram of alcohol
7
Describe basal metabolism
energy that you will burn if you did exactly nothing all day.
Describe RED-S
Relative energy deficiency syndrome, formerly known as the female athlete triad
Low energy,
menstrual dysfunction
Daily Double!
What are the calorie guidelines for toddler aged 2-3?
Sedentary: 1,000-1,200
Mod/High Activity: 1,000-1,400
Name the 4 Beatles
Ringo Starr
Paul McCartney
Jon Lennon
George Harrison
Definition of binge drinking
consumption of 5 or more drinks by men, 4 by women, in about two hours
How many calories should you reduce to lose weight?
To gain weight?
250-500
500
Recommended carb intake for different endurance efforts daily
Grams Carbohydrate/Kilogram Body Weight (per Day)
60 to 90 minutes moderate intensity: 5–7
1 to 3 hours moderate to high intensity: 7–12
4 to 6+ hours extreme endurance: 10–13
Describe signs of alcohol abuse in older adults
Gulps drinks
Hides drinking
Monetary/medical worries from drinking
drinks to calm nerves
Describe the difference in BMI v waist circumference
BMI = Body mass in relation to height (kg/m^2)
Waist circumference = measured, higher risk with larger waist circumferenceSigns of fetal alcohol syndrome
Flat face
thin upper lip
small head circumference
low nasal bridge
Describe eating disorders v disordered eating
Eating disorder = psychological illness with diagnosis from a medical professional
Disordered eating = •abnormal and potentially harmful eating behaviors that do not meet specific criteria for eating disorders
What is the recommended fluid intake for every pound lost in water (i.e., sweat).
20–24 fl ounce (Two and a half to 3 cups)
Physical activity guidelines for older adults
▪150 minutes moderate intensity or 75 minutes vigorous intensity, or combination of the two
▪Muscle strengthening activities two or more days
▪If unable to meet these goals, be as physically active as possible
Avoid sitting for long periods
WHat should the ratio of carb:protein be following workout
3:1