9 Flashcards
Who has the greatest chances in developing health risks?
Those who gain excess weight at a young age and remain overweight throughout life
How much proportion of total energy expenditure does basal metabolism have?
60-75%
How much proportion of total energy expenditure does physical activity have?
15-30%
Set Point
Body weight that stays constant
What are some NEAT activities?
Housework
Walking
Fidgeting
Posture
What does successful long-term weight management involve?
Eating less
Exercising more
Changing behavior patterns
What is considered healthy weight loss?
Low energy intake
High nutrient intake
For healthy weight loss, why must the intake be low in energy but high in nutrients?
To provide for all the body’s nutrient needs
At what calorie intake is it difficult meeting nitrient needs?
Less than 1200 kcal/day
Why does muscle mass increase energy expenditure?
Muscle is metabolically active tissue
When is a medical evaluation important for people who need weight gain?
When weight loss occurs unexpectedly
What is a typical ingredient used in life-threatening fat burners?
Guarana
Adjustable Gastric Banding
Limits the amount of consumed
Gastric Bypass effects
Reduces food consumed & amount absorbed
Liposuction
A large hollow needle vacuums out the fat from a fat deposit
What factors contribute to the development of eating disorders?
Genetic, psychological, and sociocultural factors
Body “Ideal”
A societys standard of how one should look
Anorexia
Lack of appetite
Anorexia Nervosa
Desire to be thin, rather than a lack of appetite
Bulemia nervosa
A fatass with a fear so she pukes her food
How many calories should one cut back on to lose 1lb of fat per week?
Burn 500kcal
Eat 500kcal less
At what amount of calories per day should one take supplements?
At less than 800kcal/day
Which external factors (influences) make studying the diet hard to do?
Disease Medication Learned Preferences Social Specific Appetites Emotional Environmental
Which three general purposes does the body use energy for?
Basal Metabolism
Physical Activity
Thermic effect of food
How much proportion of total energy expenditure does the Thermic Effect of Food have?
10%
What makes quitting smoking so hard to do?
A smoker gains back the 10% of weight they lost from smoking
After finished exercising what is the body doing?
Using energy to help repair and rebuild lean tissue
What is the recommended calorie intake for a sedentary person?
1800kcal/day
What is the recommended calorie intake for a physically active person?
2200kcal/day
What is the recommended calorie intake for a very active person?
3500kcal/day
What works as “Sales Tax”?
The energy from the Thermic Effect of Food
Whats the difference of the Thermic Effect of Food for the Sedentary, Physically Active, and the Very Active?
Thermic Effect of Food stays the same
The thing about your Muscles bruh…
…You use em or lose em
In which 4 ways is the BMR strictly measured?
Empty bladder
Empty stomach
Cant have had exercise
Measured @ room temp
Healthy Body Weight
The weight that allows you to comfortably accomplish desired activities
What is a better indication of determining body weight?
Body Composition
Fat…
…Floats
Which three ways can body composition be measured?
Underwater Weighing
Skinfold Measurements
Bioelectrical Impedance
Apple? Or Pear-shaped?
Pear-shaped
Why do you make new dat cells when youre growing?
Cuz youre making new tissue
What determines higher Leptin levels?
More body weight
Leptin
Tells you u ate enough by decreasing your hunger levels
Ghrelin
Stimulates when your hungry with a growling stomach
Diet composition
More energy for amount of weight you are
What is a side effect of surgery for the morbidly obese?
Nutrient deficiency: Mainly of Calcium, Iron, B12 (Intrinsic Factor)
Why does sugar absorb water in a gastric bypass?
Sugar does not get digested & therefore does what it naturally does, absorb water
What should be included in the diet to prevent the body from breaking down lean tissue for energy?
Protein
Confused about hunger or thirst?
Drink water first to see if your thirsty instead
Why is it that during exercise, you dont feel hungry?
Theres adequate amounts of nutrients in the blood due to the fat cells releasing stored nutrients
What takes more energy to maintain?
Lean tissue takes more energy to maintain than fat
What kind of tissue is the heart made out of?
Muscle tissue
What are one of the first food groups to go during anorexia?
The dairy group
When toning a specific area of muscle, where does your body take energy from?
Your body takes energy from the fat stores it can access first
What happens when you’ve filled your glycogen stores?
Carbohydrates are then converted to fat
What would you suggest an anorexic do to gain weight?
Burn more, eat more
Consume energy dense foods
Exercise to gain muscle NOT fat
What affects weight loss?
The amount of calories affect weight loss NOT the ratio of Prot Carb Fat
