BIOD 121 Portage Learning M3 EXAM Essentials in Nutrition 2022

BIOD 121 Portage Learning M3 EXAM Essentials in Nutrition 2022 BIOD 121 Portage Learning M3 EXAM Essentials in Nutrition 2022 Body Image: Correct Answer: a perception of who we view our bodies which is shaped by outside influences How you see yourself can be defined as: Correct Answer: body image What are outside influences that could shape our body image: Correct Answer: family, genetics, peers, media, clothing designers For many people especially women, our self-esteem is correlated to: Correct Answer: our shape and body weight There is a correlation with our increase in weight, intake of __________, and increase in ____________. Correct Answer: process foods; chronic disease What kinds of chronic diseases that are related to weight: Correct Answer: type 2 diabetes, cardiovascular disease, certain types of cancers, tension, and stroke Energy balance: Correct Answer: energy intake being equal to the energy we expend When the number of calories we ingest from food and beverages has to be equivalent to what we are burning through exercise and basic body functions is known as: Correct Answer: energy balance Positive energy balance: Correct Answer: occurs when more calories are being consumed than are being expended in a day (this leads to weight gain) 1 pound is what in calories: Correct Answer: 3500 calories Fats are stored as: Correct Answer: adipose tissue Adipose tissue: Correct Answer: connective tissue in which fat is stored Hyperplasia: Correct Answer: increase in number of fat cells during the development stage Hypertrophy: Correct Answer: in which fat cells that we have during the development stage increase in size in adulthood Negative energy balance: Correct Answer: when calorie intake is less than what’s expended, this then leads to weight loss, but it not always desirable due to illness or trauma Four factors that one can expend energy: Correct Answer: 1. Basal metabolism 2. Physical activity 3. Thermic effect of food 4. Thermogenesis Basal metabolism: Correct Answer: accounts for 60-70% total kcals of a person and is known as your basal metabolic rate Basal metabolic rate: Correct Answer: is the body's resting rate of energy expenditure The number of calories your body is going to use during the fasting state is known as: Correct Answer: basal metabolic rate Things that can change your BMR is: Correct Answer: body size, temperature, age, gender, lean body muscles, nervous system activity, caffeine, and smoking Physical activity: Correct Answer: accounts for 15-40% total kcals of a person, bodily movement, body size, and fitness level determines calorie expenditure. Low physical activity leads to: Correct Answer: weight gain Thermic effect of food: Correct Answer: accounts for 10% total kcals of a person, it is the energy that we use for digestion and absorption of food (larger meals have a higher thermic effect) Thermogenesis: Correct Answer: is the ability of regulate our body temperature during different activities; it is the process of heat production Brown adipose tissue is known as brown fat is: Correct Answer: a tissue in the neck and between the shoulders that is specialized for rapid heat production; it is found more in children and infants White adipose tissue is known as white fat is: Correct Answer: a type of adipose tissue found in adults How are calories measured: Correct Answer: directly and indirectly Direct calorimetry: Correct Answer: measures the heat production of an individual, in calories, when placed in an insulated chamber/isolated environment where you can accurately measure everything from the beginning of the day to end Indirect calorimetry: Correct Answer: a technique that measures inspired and expired gas flows, volumes and concentrations of O2 and CO2. For example you can put someone on a treadmill and put them on monitors to measure oxygen levels Anther Indirect calorimetry is to use the estimated energy requirement (EER) formula which is based on: Correct Answer: gender, age, height, weight, and physical activity; there are different formulas for women and men Body mass index: Correct Answer: is a ratio of your height to your weight in which its used as a measure of underweight, normal, overweight, obese, and obesity in the general population BMI's aren’t accurate for everyone such as: Correct Answer: kids because they grow fast, teens as the go on to puberty, women who are pregnant or breastfeeding moms, those how are more muscular, or have a short stature BMI - underweight range: Correct Answer: less than 18.5 BMI - healthy range: Correct Answer: 19-24.9 BMI - overweight range: Correct Answer: 25-29.99 BMI - obese range: Correct Answer: greater than 30 if you have a diagnosis of overweight or obesity that means: Correct Answer: you should look at the percentage of and distribution of that fat Males have an average of ____________ body fat: Correct Answer: 8-24% Females have an average of ____________ body fat: Correct Answer: 21-35% Body fat levels of 24% or higher in males or 35% or higher in females indicate: Correct Answer: obesity Ways to determine body fat: Correct Answer: underwater weighing, bioelectrical impedance. DEXA dual energy x-ray absorptiometry, anthropometrics, and home scales that uses electrodes Underwater weighing: Correct Answer: a very accurate tool in which one is weighed on a scale and then under water. The difference between the two would measure body fat and lean muscle Bioelectrical impedance: Correct Answer: is another way to measure body fat in which an instrument is connected to the body that sends an electric current to it; it assesses your body composition, the measurement of body fat in relation to lean body mass DEXA (dual energy x-ray absorptiometry): Correct Answer: it is the best way to determine body fat and bone mass in which in instrument sends out small amounts of radiation to determine fat, lean tissue, and bone Skin folded measures using a caliper: Correct Answer: measures fat layers under the skin to determine body fat percentage Upper body obesity: Correct Answer: is found more in males; referred to as apple shape and/ or android obesity in which majority of the fat is stored in the abdomen area; this obesity is linked to males and high blood testerone levels Android obesity: Correct Answer: persons with greater proportion of fat in upper body, especially in abdomen Lower body obesity: Correct Answer: is found more in females; referred to as pear shape and/or gynoid obesity in which majority of the fat is stored in the in the hips, waist, thighs, and buttocks Gynoid obesity: Correct Answer: persons with excess fat being deposited somewhere at the hip and thigh areas Waist circumference can be an indicator of obesity. In males a waist circumference higher than __________ and females _________ results as a diagnosis of obesity. Correct Answer: 40 inches; 35 inches Anthropometrics measurements to measure obesity would be to measure: Correct Answer: waist to hip ratio Waist to hip ratio: Correct Answer: in which you measure ones waist while relaxed and measure the hips, you then divide the waist by the hips to receive the ratio. The desired ratio for males would be less than 0.9 and for females 0.8 Location of fat is related to health risk in which: Correct Answer: fat in the abdominal tissues interferes with the livers ability to make insulin. Fat cells can lead to insulin resistance and begin blood clotting, inflammation, and blood vessel restriction. as a result you have an increase risk for cardiovascular disease, type two diabetes, and hypertension. In regards to lower body obesity there is not much effects but its harder to lose the weight (Risk are a problem for males who suffer from upper body obesity, but for females after menopause those risks begin to increase) Nature verse nurture: Correct Answer: nature is the genetic factor and nurture is the environmental factor Environmental factors that affect our weight include: Correct Answer: socioeconomic status, friends, family, cultural and ethnic influences, availability of high fat foods, lack of sleep, watching too much TV, fast food, emotional eating, and smoking cessation What are some factors that can influence an individual's BMR: Correct Answer: factors that can influence a person’s BMI is age, gender, body size, lean body mass, temperature, nervous system activity, caffeine, pregnancy, smoking, and diet Ignoring factors other than age, how does BMR change as a person grows older? What does this mean for their dietary intake?: Correct Answer: as a person grows older there BMI declines about 1-2% every decade. If our diet and/or physical activity doesn't change then as a result we will begin to gain weight. What range of BMI values represents a person that is obese? Correct Answer: a range that represents a person that is obese would have a BMI greater than 30. What range of BMI values represents a person with a healthy weight?: Correct Answer: a range that represents a person with a healthy weight would be between-24.9 on the BMI scale. Direct calorimetry estimates a person's energy requirements by : Correct Answer: measuring the heat produced in a sealed chamber Indirect calorimetry estimates a person's energy requirements by: Correct Answer: comparing the amount of oxygen consumed with the amount of carbon dioxide expired Anthropometrics estimates a person's percentage of fat by: Correct Answer: using a caliper Bioelectrical impedance estimates a person's body: Correct Answer: by measuring the degree of resistance to an electrical flow What type of obesity is typically found in males? What body shape is associated with this particular obesity: Correct Answer: upper body obesity is found more in males. It is referred to as apple shape in which fat is primarily located in the stomach. It is also identified as android obesity. What type of obesity is typically found in females? What body shape is associated with this particular obesity: Correct Answer: lower body obesity is found more in females. It is referred to as a pear shape in which fat is primarily located in the buttocks, thighs, waist, and hips. It is also referred to as gynoid obesity What are the three main components of a healthy weight loss program: Correct Answer: three main components of a healthy weight-loss program is calorie control, physical activity, and behavior modification. In order to meet minimal nutritional requirements, what guidelines are given for the minimum number of calories men and women should consume per day: Correct Answer: in order to lose weight the minimal nutritional requirement for women is 1200 calories and for men 1500 calories. The focus for adults should be a slow weight-loss in which: Correct Answer: there's a decrease in calorie intake, adequate nutrient intake, and increase physical activity Three components to weight-loss and maintenance: Correct Answer: control of calories, physical activity, and behavior modification Control of calories: Correct Answer: is important in terms of lifestyle changes such as dietary intake and physical activity For females to lose weight they should eat less than ________ calories and for males ________: Correct Answer: 1200; 1500 Portion size: Correct Answer: is that amount of food that we choose to eat Serving size: Correct Answer: is a specific measurement of food which can be located on the food label Physical activity is going to: Correct Answer: decrease stress, elevate our mood, increase productivity, aide in maintain bone health, and increase lean muscle Behavior modification: Correct Answer: is finding out what are the problem areas and coming up with strategies to change that Chain breaking: Correct Answer: There are five types of behavior modifications: Correct Answer: chain breaking, stimulus control, cognitive restructuring, contingency management, and self-monitoring Stimulus control: Correct Answer: Cognitive restructuring: Correct Answer: Contingency management: Correct Answer: Self-monitoring: Correct Answer: