BIO120H1 Lecture Notes - Lecture 2: Respiratory Quotient, Adipose Tissue, Hemoglobin
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Overall Caloric Distribution (10 points)
Average kcals consumed ________________
Percent of goal for kcal _________________________ (kcals consumed divided by recommended kcal * 100)
Since carbohydrate and fat are largely used to meet kcal needs, it makes sense to look at our intake in terms of percent of total kcal rather than in absolute gram amounts.
Record the percent of kcals coming from carbohydrate and fat in your diet in the chart below. Do not confuse the percent of kcals with the percent of a goal.
To calculate, use the following formulas:
Determine number of kcals from each macronutrient consumed on an average day
kcals from CHO = grams of CHO consumed per avg. day X 4 kcals per g CHO
kcals from FAT = grams of FAT consumed per avg. day X 9 kcals per g FAT
Divide number of kcals from each macronutrient by total day kcals consumed
% of total daily kcals from CHO = kcals from CHO / total daily kcals
% of total daily kcals from FAT = kcals from FAT/ total daily kcals
(Ex. 200 grams of CHO consumed * 4 kcals per g CHO = 800 kcals of carbohydrate. 800 kcals of carbs / 2400 kcals total consumed = .33 * 100 = 33% or 33% of kcals came from carbohydrate)
Macronutrient | Recommended percent of kcal | Percent of kcal from nutrient in your diet |
Carbohydrate | 45 - 65 % of kcals | |
Fat | 20-35% of kcals |
Did you consume the appropriate percent of kcal from carbohydrates, protein and fat? If not, how might you adjust your kcal to better meet the recommendations and what changes in your food intake could accomplish this?
Carbohydrate Intake - Further Analysis (6 points)
*note: if you are using myplate, ignore the recommendation of 130 grams for total carbohydrate on your printout.....that is a minimum not a recommended amount
3. Average grams of fiber consumed ______________________.
4. Percent of goal for fiber ________________________ (average fiber consumed divided by fiber recommended * 100)
5. Are you getting enough fiber (100% of goal for question 4)? If not, how might you fix this?
6. Take a look at your list of foods....are lots of your kcals coming from sugar? Only 10% or less of your total kcals should be coming from refined (added) sugar...how do you think you did? ______________________________________________
Fat Intake - Further Analysis (8 points)
7. Average grams of saturated fat consumer per day:_______________________
8. Percent of kcals from saturated fat per day: ______________________________ (Hint: average grams of sat. fat consumed times 9 kcals per gram divided by total kcals consumed)
9. Did you consume more that 10% of your kcals from saturated fat? If so, how might you reduce saturated fat?
(you do not need to be worried about consuming too little since there are no essential fatty acids that are saturated)
note: if you are using diet analysis plus to evaluate your diet, you can look at the spreadsheet report to see how much of a given nutrient is in each food that you ate.. For example, if your saturated fat were high, you could look at the spreadsheet report to see what foods contributed the most saturated fat to the diet. You can then think about reducing portion size or making substitutions
10. Average milligrams of cholesterol per day: ____________________________________. Are you consuming more than 300 milligrams of cholesterol? If so, how might you reduce this?
11. Are you consuming foods rich in omega-3 fatty acids? If so, what are they? If not, how might you increase your intake of omega-3 fatty acids?
Protein Intake - Further Analysis (6 points)
12. What is your protein RDA? (Multiply your body weight in kilograms by 0.8 g PRO/kg)
13. Are you consuming an appropriate amount of protein? (Recommendation is to consume a minimum of the RDA amount and a maximum of twice the RDA)
14. If you are not within the range indicated in question 13, indicate how you might adjust your diet.
Part 1
The enzyme responsible for the synthesis of ATP is
Multiple choice
ATP-ase.
cytochrome C.
NADPH.
ATP synthase.
Part 2
The terminal electron acceptor in the electron transport chain is water.
True/Fale
Part 3
Alex, Kim, and Jenna have different levels of activity, and thus require a varied amount of calories per day. Alex is an athlete, and he requires 3500 calories per day to fuel his high intensity activity. Jenna is a secretary and is sedentary most of her day. Her low level of activity requires a mere 1800 calories a day, while Kim, a professional dancer, needs 2800 calories per day to fuel her moderate level of activity.
Jenna | Kim | Alex | |
Profession | Secretary | Professional Dancer | Athlete |
Level of Activity | Low | Moderate | High |
Caloric Needs | 1800 Calories/Day | 2800 Calories/Day | 3500 Calories/Day |
Fats are broken down in cellular respiration to generate the ATP needed to fuel our bodies. According to the Food and Drug Administration (FDA), the Percent Recommended Daily value for fats in a balanced diet should not exceed more than 30% of the total daily calorie intake. Fats provide 9 calories per gram.
Nutritional needs of Jenna
What question would this calculation answer?
Finding 30% of 1800 calories and then dividing by 9 calories per gram.
1800 calories x 0.30 = 440 calories
440 calories/9 calories per gram = 49 grams
Multiple Choice
How many grams of fat can Jenna consume in one meal?
How many fat calories can Jenna consume each day?
How many calories are found in 9 grams of fat?
How many grams of fat can Jenna consume each day?
Part 4
Proton pumps are protein complexes that
Multiple Choice
synthesize water from hydrogen and oxygen.
break down water into hydrogen and oxygen.
move hydrogen ions across cell membranes.
move electrons through the cell membrane.
Part 5
As protons move through the proton pump,
Multiple Choice
the membrane becomes more permeable to the hydrogen ions.
the concentration of hydrogen ions inside and outside the cell reaches equilibrium.
they build up on one side of the membrane, producing a concentration gradient.
conformational changes occur within the membrane proteins.
Part 6
The transfer of hydrogen ions across the membrane generates a potential energy gradient.
True/False
QUESTION 1
Before undertaking an exercise or nutrition program, whatpreliminary steps should be taken?
Choose an expensive activity; that way you know you've investedmoney in it and be more likely to stay with it. | ||
Go to an exercise physiologist who can teach you how the bodyworks. | ||
Choose an enjoyable activity that you know you will stay withwhether you're alone or in a group. | ||
Get an exercise stress test from a sports medicine doctor who isalso knowledgeable in nutrition. |
QUESTION 2
The most important component(s) of exercise from a health andlongevity standpoint is(are)
the intensity and duration of the activity. | ||
the duration and frequency of the activity. | ||
the frequency and regularity of the activity. | ||
the warm-up and cool-down periods. |
QUESTION 3
Among the physiological benefits of regular exercise, which ofthe following can occur?
Regular exercise will inhibit the blood chemistry responsiblefor the "good" cholesterol. | ||
Regular exercise can be a way to improve mood and relievedepression. | ||
Regular exercise has been shown to increase the need for"energizers." | ||
Regular exercise decreases blood flow to the brain, thereforeactivating endorphins, natural tranquilizers. |
QUESTION 4
By eating a high carbohydrate diet the day before any athleticevent,
muscles will have adequate fuel, i.e., glycogen for thecompetition. | ||
athletes can eat more protein the day of the competition. | ||
less water will be needed the day of the competition sincecarbohydrates are high in water. | ||
all of these. |
QUESTION 5
A person with high blood cholesterol should considerparticipating in an aerobic exercise program such as walking orjogging because aerobic exercise
will raise HDL ("good") cholesterol after a period of trainingand decrease the risk for heart disease. | ||
will cause a sudden increase in the heart rate to near maximallevels which lowers the "bad" cholesterol. | ||
forces more LDL ("bad") cholesterol out of the body throughwaste elimination. | ||
keeps the blood circulating faster, even at rest, thereforecauses a decrease in total blood cholesterol. |
QUESTION 6
For most athletes who are well-nourished, nutrition supplementssuch as protein powders and vitamin pills
dramatically improve performance. | ||
improve performance only moderately. | ||
do not significantly improve performance. | ||
seem to cause a decrease in performance. |
QUESTION 7
In addition to being able to exercise at work, employees whohave access to a Wellness program and fitness facility at the jobsite
is more likely to make positive changes in lifestyle. | ||
has less absenteeism from work. | ||
becomes more educated in health issues. | ||
all of these. |
QUESTION 8
The general recommendation to support activity is to eat adiet
high in protein and low in fat. | ||
low in protein and high in carbohydrate. | ||
high in carbohydrate and low in fat. | ||
high in carbohydrate and high in protein. |
QUESTION 9
Walking is considered the best form of exercise because it
is not expensive. | ||
promotes cardiovascular endurance. | ||
is easy to perform. | ||
all of these. |
QUESTION 10
-
Exercise and nutrition are important components of a soundprogram for physically challenged people because they
are investments in good physical health.
help support a positive mental health.
help people face the challenges of life and achieve dreams.
all of these.