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nutrition and exercise performance exam.p
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nutrition and exercise performance examgood nutrition - ANS-balance between health, body comp, performance
impact of physician BMI on obesity care and beliefs - ANS-- physicians w/ normal BMI
are more likely to engage their obese pts in weight loss discussions compared to
overweight/obese physicians
- physicians w/ normal BMI had greater confidence in their ability to provide diet and
exercise counseling to their obese pts
- probability of physician recording an obesity diagnosis or initiating wt loss conversation
w/ obese pts was higher when the physicians' perception of pts body wt met or
exceeded their own personal body wt
does physician wt affect perception of health advice? - ANS-pts seeking care from
nonobese physicians indicated greater confidence in general health counseling and
treatment of illness than pts seeing obese physicians
nutrition and optimal performance bell-curve - ANS-as training volume/intensity
increases, performance increases w/ optimal nutrition; however, is low w/ poor nutrition
and low w/ inadequate nutrition
most common micronutrient deficiencies in athletes diets - ANS-iodine
vitamin D
zinc
vitamin E
calcium
common micronutrient deficiencies in popular diets - ANS-vitamin B7
vitamin D
vitamin E
chromium
iodine
molybdenum
results from exercise alone study (no diet changes) - ANS-exercise group lost 1.5 lbs of
fat only in 12 wk study
,high intensity aerobic and resistance exercise + control/traditional diet/balanced diet
study results - ANS-increased dietary protein and combined high intensity aerobic and
resistance exercise improves body fat distribution and cardiovascular risk factors
whey protein + exercise training + habitual diet of overweight/obese men/women for 16
wks study results - ANS-timed daily ingestion of whey protein and exercise training
reduces visceral adipose tissue mass and improves insulin resistance
protein supplementation to VLCD + no RT vs RT study results - ANS-resistance training
during 12 wk protein supplemented VLCD (very low calorie diet) treatment enhances wt
loss outcomes in obese pts
- no RT %wt loss 24% from lean mass, 76% from fat mass
--> less RMR change
- w/ RT %wt loss 4% from lean mass, 96% from fat mass
--> more RMR change
- total wt loss b/w groups was the same
effects of high protein intake (2.4 g/kg) vs low/mod protein intake (1.2 g/kg) on body
comp in aspiring female physique athletes engaging in 8 wk RT program study results -
ANS-pre- to post- RT program:
high protein group
- larger decrease in fat mass
- significant increase in lean body mass
- large change in BMI
low/mod protein group
- smaller decrease in fat mass
- small increase in lean body mass
- small change in BMI
results of protein supplementation in athletes w/ protein vs placebo groups - ANS--
decrease in FM (not sig) and LM
- decrease in FM (not sig) and increase in LM (not sig)
- LM sig greater than placebo regardless of FM and LM individually
key concepts - ANS-- nutrient composition and timing matter
- results depend upon a combination of both exercise and sound nutritional program
- exercise choices matter
- exercise alone is not all that effective at helping clients change body comp
what is a calorie? - ANS-- measurement of energy
,- the amount of heat it takes to raise the temp of 1 g water by 1 degree C
- tiny measure of heat, so use kcal instead
1 kcal = ? = ? - ANS-1000 calories; 1 Calorie
be able to make calculations using nutrition label:
- CHO
- protein
- fat
- total - ANS-CHO: 4 kcals/g
protein: 4 kcals/g
fat: 9 kcals/g
total: sum of each macro
be able to calculate macro % of daily intake - ANS-CHO: (g x 4 kcals/g)/total day's kcal
intake
protein: (g x 4 kcals/g)/total day's kcal intake
fat: (g x 9 kcals/g)/total day's kcal intake
components of total daily energy expenditure - ANS-- body surface area
- lean body mass
- gender
- body temp
- thyroid hormone
- nervous system activity
- age
- calorie intake
- pregnancy
- use of caffeine/tobacco
misconception around obese individuals having lower RMR - ANS-larger body surface
area, therefore, higher metab
thermic effect of food (TEF) is greatest for ... (descending order) - ANS-protein > CHO >
fat
TEA - ANS-thermic effect of activity
most metabolically active organs and tissues (descending order) - ANS-heart & kidneys
> brain > liver > skeletal muscle > residual mass > fat
, tissues other than skeletal muscle are more metabolically active... - ANS-d/t amount of
energy used per kg/d; however, overall we have more muscle mass
fat/lean body mass effect on RMR myth
overemphasized that FFM gains will sig increase RMR - ANS-packing on muscle will
NOT skyrocket RMR
for every lb of LBM gained, additional resting kcals needed per day is <10 kcals ONLY!
10 lbs FFM gain = 1 banana...
does 3500 kcals = 1 lb? status quo - ANS-create a deficit of 500 kcals per day for 1 lb
wt loss per week
does 3500 kcals = 1 lb? misconception - ANS-this rule grossly overestimates actual wt
loss
dynamic model is more accurate comparing predicted vs actual wt loss
as you continue to lose wt, it's harder to lose wt
calorie density - ANS-- ratio of kcals to wt/size of food
- energy provided per unit of food
- high caloric density foods provide many calories in a small portion and vice versa
nutrient density - ANS-- ratio of nutrients to kcals in food
- foods that provide a lot of nutrients w/ only the necessary calories
methods to achieve wt loss - ANS-dietary
exercise
surgical/pharma
dietary methods to achieve wt loss - ANS-- fasting
- energy restriction
- low-fat diet
- high-protein diet
- high-carb diet
- high-fat diet
- keto diet
- zone diet
- low GI diet
exercise methods to achieve wt loss - ANS-- increased PA
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