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HNF 150 Exam 2 Study Guide
1. Risk of dieting: It will not create weight sustainability, causing your weight
to cycle. Increase in: eating disorders, disordered eating, body hatred, excursive addiction, excursive resistance, weight cycling, smoking, discrimination, shame & isolation, wasted resources.
2. Describe the % efficiency for dieting as a treatment for obesity: It rarely works
because once the diet is over they gain it back.
3. Weight Cycling: when your weight increases and decreases due to dieting.
4. Sports Nutrition and why it is important: sports nutrition is a nutrition pattern that
incorporates the correct nutrient balance and timing of intake to optimize per- formance goals and overall health status. Nutrition is a key foundation to optimizing training and performance and short and long term health status
5. 3 Nutritional Priorities of Sports Nutrition: carbs, fat, protein
6. 3 energy systems available: ATP-PC turbo charge short (Anaerobic), Glyco- gen-
Lactate (Anaerobic) Turbo Long, Aerobic Systems. Aerobic glycolysis, fatty acid oxidation
7. ATP-PC duration and availability: 1-10 sec, phospho-creatine
8. Glycogen- Lactate duration and availability: 1-90 sec, Glycogen/ CHO 2 PRO
9. Aerobic glycolysis & Fatty acid oxidation duration and availability: up to 2 hours,
Glycogen, Fatty Acids, 3 PRO
10. General Structure of Proteins: proteins are polymers composed of amino acids
linked together by peptide bonds to form a polypeptide chain
11. three components of amino acids: an amine group at one end, an acid group at the
other, and a distinctive side chain
12. How many essential amino acids are there: 10
13. why are adequate amounts of all the essential amino acids required for protein
synthesis: without them the body cannot make the proteins it needs to work. They can only be replenished from foods so a person must frequently eat the foods that provide them
14. What factors differentiate proteins: shapes such as globular. hollow balls, and
tendons
15. 7 roles of protein in the body: Building blocks, hormones, catalytic, transport of
oxygen,blood clotting,immunity, and muscle contractibility
16. Role of protein as building blocks: proteins make up the hair, nails, muscles, etc
17. Role of protein in hormones: control growth and metabolic activities of the body.
18. Role of protein in catalytic activities: enzymes are globular protein. Enzymes speed
strands of amino acids. Some amino acids also contain the element sulfur.
26. Amino acids: building blocks of protein. each has an amine group at one end, and
acid group, and a distinctive side chain
27. Essential amino acid: amino acids that either cannot be synthesized at all by the
body or cannot be synthesized in amounts sufficient to meet needs.
28. conditionally essential amino acids: amino acid that is normally nonessential but
must be supplied by the diet in special circumstances when the need for it exceeds the body's ability to produce it.
29. polypeptide: protein fragments of many (more than 10) amino acids bonded
together.
30. dipeptides: protein fragments that are 2 amino acids long
31. tripeptides: protein fragments that are 3 amino acids long
32. electrolyte balance: the distribution of fluid and dissolved particles among body
compartments
33. edema: dwelling of body tissue caused by leakage of fluid from the blood vessels
34. limiting amino acids: an essential amino acid that is present in dietary protein in an
insufficient amount, thereby limiting the body's ability to protein.
35. nutritional supplement: the strategy of combining two incomplete protein sources
so that the amino acids in one food make up for those lacking in the other food. such protein combinations are sometimes called complementary proteins.
36. high quality proteins: dietary proteins containing all the essential amino acids in
relatively the same amounts that human beings require. They may also contain nonessential amino acids.
37. complementary proteins: two or more proteins whose amino acid assortments
complement each other in such a way that the essential amino acids missing from one are supplied by the other
38. nitrogen balance: the amount of nitrogen consumed compared with the amount
excreted in a given time period
39. positive nitrogen balance: a growing child, a person building muscle, and a
pregnant woman are all retaining more nitrogen than they are excreting
40. negative nitrogen balance: a surgery patient is losing more nitrogen than they are
taking in.
41. vegan: food from plant sources- vegetables, grains, legumes, fruits, seeds, and nuts
42. vegetarian: includes plant based foods and eliminates some or all animal de- rived
foods
43. protein quality: term used to describe how well a protein from food matches the
51. Why is consuming too much protein and amino acids supplements not
recommended: weakens kidneys, can cause heart disease and adult bone loss, and cancer
52. what are the health benefirs and nutrient considerations of whole food, plant based
diets: help prevent and reverse many of the top killer diseases, treats heart disease, slow many cancers, health intestinal transit, control weight.
53. Fat Soluble vitamins and how solubility affects the absorption, transporta- tion,
storage, and excretion of each type: Vitamins A,D,E,and K.. Absorption: absorbed like fats, first into the lymph, then the blood. Transport and Storage: must travel with protein carries in watery body fluids; stored in the liver or fatty tissues. Excretion: Not redly excreted; tend to build up in the tissues
54. Water Soluble Vitamins and how solubility affects the absorption, trans- port,
storage, and excretion of each type: Vitamins B and C.. Absorption: ab- sorbed directly into the blood. Transport and Storage: travel freely in watery fluids; most are not stored in the body. Excretion: readily excreted in the urine.
55. How are vitamin recommendations determined: they are set through balance
studies, set to meet the requirements of 98% of people.
56. Vitamin D: Not an essential nutrient because the body can produce Vitamin D from
sunlight.
57. Functions of Vitamin D: hormone-blood calcium and phosphorus level and supports
healthy bones. Immune system, brain, heart, pancreas, skin, reproduction
58. Deficiency of Vitamin D: Rickets, Osteomalacia, Osteoporosis, Toxicity
59. Rickets: the vitamin D deficiency disease in children, characterized by abnormal
growth of the one and manifested in bowed legs and knock-knees, outward bowed chest, and knobs on the ribs.
60. Osteomalacia: the adult expression of vitamin d deficiency, characterized by and
overabundance of mineralized bone protein. Symptoms include bending of the spine and bowling of the legs.
61. Osteoporosis: weakening of bone mineral structures that occur commonly with
advancing age
62. Vitamin E: Anti oxidant, nerve development, immune system. Erythrocyte: rup- ture
of the red blood cells. Toxicity: rare, but in supplements augments the effects of anticoagulant medication.
63. Vitamin K: Blood clotting factor and bone formation. few u.s. adults are likely to
experience a deficiency. Toxicity is rare.
64. Vitamin A: key function is vision; immune system, maintenance of body linings and
symptoms
70. Vitamin B12: Helps maintain nerve cells. Deficiency: pernicious anemia (large cell
type), smooth tongue, tingling or numbness, fatigue, memory loss. Toxicity: none reported
71. Vitamin B6: converts tryhophan to niacin and to sertonin; helps to make hemo-
globin for red blood cells. Deficiency: anemia, depression, confusion, abnormal brain wave pattern, convulsions. Toxicity: depression, fatigue, impaired memory, irritability, headaches, nerve damage causing numbness and muscle weakness progressing to an inability.
72. Primary food source of Vitamin D: fortified milk, salmon, shrimp, seafood,
sunlight
73. Primary food source of Vitamin K: synthesized by intestinal bacteria, dark green
leafy vegetables, canola oil, soybeans
74. Primary food source of Vitamin A: fortified milk, spinach, carrots
75. Primary food source of Vitamin E: safflower oil, wheat germ, mayonnaise, canola
oil, sunflower seeds
76. Primary food source of Vitamin C: grapefruit, sweet potato, bok choy, broccoli,
strawberries, green peppers, orange juice, brussels sprouts
77. Primary food source of Thiamin: enriched pasta, whole wheat bagel, enriched
cereal, sunflower seeds, baked potato, black beans, waffle, green peas, pork chop
78. Primary food source of Riboflavin: beef liver, cottage cheese, enriched cereal,
spinach, yogurt, milk
79. Primary food source of niacin: chicken breasts, pork chop, baked potato, tuna,
mushrooms, enriched cereal
80. Primary food source of folate: avocado, beets, enriched cereal, spinach, pinto beans,
lentils, beef liver
81. Primary food source of Vitamin B6: beed liver, baked potato, chicken breasts,
spinach, sweet potato, banana
82. Primary food source of Vitamin B12: chicken liver, sardines, tuna, swiss,
cheese, pork roast, cottage cheese, sirloin steak
83. B Vitamins assist with energy metabolism by...: active forms of five of the B
vitamins participate in the relaease of energy from carbohydrate, fat, and protein. Vitamin B6 helps the body use amino acids to synthesize proteins; the body then puts the protein to work in many ways- to build new tissues, to make hormones to fight infections, or to serve as fuel for energy.
84. Why is it "better to get vitamins from food than from supplements": foods rarely
end to weight prejudice
91. 3 components of bodys energy expenditure & how much each contribute to energy
expenditure: 1. Basal Metabolic Rate (BMR): 50-65% the sum total of all involuntary activities that are necessary for life, EXCEPT digestion and voluntary activities
2. Thermic Effect of Food (TEF): 10-15% increase in BMR due to eating
3. Voluntary Activites: 25-35% Intentional activities
92. Role of BMR in age: younger have a higher BMR
93. Role of BMR in height: taller people have a higher BMR
94. Role of BMR in growth: higher BMR
95. Role of BMR in body composition: muscle burns more than fat
96. Role of BMR in fever: increase BMR because of increase hear
97. Role of BMR in stress: stress hormones increase BMR
98. Role of BMR in environmental temp: heat increase BMR
99. Role of BMR in fasting/starvation: lower BMR
100. Role of BMR in malnutrition: lower BMR
101. the potential impact of "outside the body" factors on weight-control efforts:
over eating, food pricing, availability, advertising, physical inactivity
102. identify how many calories equal a pound of body fat: 1 pound= 3500 calories
103. set point theory: our body chooses a particular weight it wants to be and
defends that body weight
104. thermogenesis: the generation and release of body heat associated with the
breakdown of body fuels. Adpative thermogenesis describes adjustments in erergy expenditure related to changes in environment such as cold and to physiological events
