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Nutrition Exam 3 > Body Comp > Flashcards

Body Comp Flashcards

1
Q

energy balance

A

the relationship between the food we eat and the energy we expend each day

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2
Q

finding the proper balance between energy intake and energy expenditure allows us to maintain

A

a healthy body weight

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3
Q

when are you in an energy balance

A

when the kcals you consume meet your needs

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4
Q

energy balance equation

A

energy intake = energy expenditure = weight maintenance

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5
Q

negative energy balance

A
  • when you consume fewer kcals than you expend
  • your body will draw upon your stored energy to meet its needs
  • you will lose weight
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6
Q

negative energy balance equation

A

energy intake < energy expenditure = weight loss

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7
Q

positive energy balance

A
  • when you take in more kcals than you need
  • the surplus calories will be stored as fat
  • you will gain weight
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8
Q

positive energy balance equation

A

energy intake > energy expenditure = weight gain

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9
Q

positive energy imbalance results in weight gain

A

weight gain from increased muscle mass, increased adipose tissue or both

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10
Q

when is someone in a positive energy balance

A

during periods of growth: pregnancy, childhood, adolescence

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11
Q

negative energy imbalance results in weight loss

A
  • food intake is reduced, more energy is expended through exercise, or both
  • results in weight loss (fat loss, muscle loss, loss of glycogen or water)
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12
Q

kcals consumed from foods and beverages are determined using

A

bomb calorimeter and nutrition analysis software or food composition tables

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13
Q

bomb calorimeter

A
  • measures kcals in foods and beverages
  • results must be adjusted for the physiological fuel values
  • physiological fuel values reflect the actual kcals transformed into energy in the body
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14
Q

nutrition analysis software or food composition tables

A
  • carbs and proteins: 4 kcals/g
  • fats: 9 kcals/g
  • alcohol: 7 kcals/g
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15
Q

energy needed throughout the day will vary for each individual based on

A
  • basal metabolism
  • thermic effect of food (TEF)
  • thermic effect of exercise (TEE)
  • adaptive thermogenesis
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16
Q

knowing your energy expenditure provides the basis for either establishing

A

energy balance to maintain weight or creating an energy imbalance to gain or lose weight

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17
Q

requirements for the total daily energy expenditure (TDEE)

A
  • BMR 50-70%
  • TEE 20-35% (includes adaptive thermogenesis and NEAT)
  • TEF 10%
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18
Q

total daily energy expenditure (TDEE)

A

total kcals needed to meet daily energy requirements

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19
Q

basal metabolic rate (BMR)

A

amount of energy spent to meet the body’s basic physiological needs

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20
Q

factors that influence BMR

A
  • lean body mass
  • age
  • gender
  • body size
  • genes
  • ethnicity
  • emotional and physical stress
  • thyroid hormone levels
  • nutritional state
  • environmental temperature
  • caffeine and nicotine intake
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21
Q

BMR is difficult to measure, so

A

resting metabolic rate (RMR) is often used

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22
Q

thermic effect of exercise (TEE)

A

increase in muscle contraction that occurs during physical activity

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23
Q

amount of kcals you need for TEE depends on the

A
  • activity performed
  • duration of activity
  • how much you weigh
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24
Q

non-exercise activity thermogenesis (NEAT)

A

energy expended from activities not considered exercise

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25
Q

thermic effect of food (TEF)

A

energy used to process the macronutrients and extract kcals from food (digestion and absorption)

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26
Q

what percentage of kcals in food consumed is used for TEF

A

10%

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27
Q

macronutrients relation to TEF

A

meals high in protein have greater TEF than those high in carbs, which have greater TEF than those high in fat

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28
Q

TEF is influenced by

A
  • type of nutrients consumed
  • composition of a meal
  • alcohol intake
  • age
  • athletic training status
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29
Q

adaptive thermogenesis

A

body’s regulation of heat production influenced by environmental changes such as stress, temperature, or diet (all result in a change in metabolism)

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30
Q

adaptive thermogenesis research explanations

A

some researchers think it explains why two people can have similar diets and exercise patterns but differing body compositions

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31
Q

the factors involved in energy balance

A

energy in - energy out

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32
Q

energy in

A
  • carbohydrates
  • proteins
  • fats
  • alcohol
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33
Q

energy out

A
  • basal metabolism
  • TEE (NEAT and adaptive thermogenesis)
  • TEF
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34
Q

direct calorimetry

A

measures energy expenditure by assessing body heat loss within a metabolism chamber

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35
Q

indirect calorimetry

A

estimates energy expenditure by measuring oxygen consumed and carbon dioxide produced with a metabolic cart

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36
Q

estimated energy requirement (EER)

A
  • a simple calculation that can estimate total energy expenditure
  • based on age, gender, height, weight, and level of physical activity
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37
Q

calculation used to estimate resting metabolic rate (RMR)

A

Harris-Benedict equation

38
Q

Harris-Benedict equation

A
  • based on gender, height, weight, and age
  • requires an activity factor to determine TDEE
39
Q

physical activity factor for men

A
  • sedentary: 1
  • low level of activity (walking about 2 miles per day at 3-4 miles per hour): 1.11
  • active (walking about 7 miles per day at 3-4 miles per hour): 1.25
  • very active (walking about 17 miles per day at 3-4 miles per hour): 1.45
40
Q

physical activity factor for women

A
  • sedentary: 1
  • low level of activity (walking about 2 miles per day at 3-4 miles per hour): 1.12
  • active (walking about 7 miles per day at 3-4 miles per hour): 1.27
  • very active (walking about 17 miles per day at 3-4 miles per hour): 1.48
41
Q

body composition

A

the ratio of fat tissue to lean body mass (muscle, bone, and organs)

42
Q

body composition is usually expressed as

A

percent body fat

43
Q

most body fat is stored in

A

adipose tissue

44
Q

2 types of fat make up total body fat

A

essential fat and stored fat

45
Q

essential fat

A

essential for the body to function

46
Q

women vs. men essential fat

A
  • women have more essential fat (12%) than men (3%)
  • women need more body fat for fertility and childbirth
  • recommend close to 20% body fat for women to have healthy periods
47
Q

stored fat

A
  • found in adipose tissue
  • subcutaneous fat is located under the skin
  • visceral fat is stored around the organs in the abdominal area
48
Q

visceral fat

A
  • insulate the body from cold temperatures
  • protects and cushions internal organs
  • too much can impact the organs and chronic health
49
Q

adipose tissue releases fat during

A

negative energy balance (adipocytes shrink and weight is lost)

50
Q

fat accumulates and adipose cells expand during

A

positive energy balance

51
Q

brown adipose tissue (BAT)

A
  • another type of fat tissue made up of specialized fat cells
  • contain more mitochondria and rich in blood
  • function is to generate heat
52
Q

central obesity (android obesity)

A
  • apple shaped (men)
  • excess visceral fat in the abdomen
  • increases risk for heart disease, diabetes, and hypertension
  • visceral fat releases fatty acids that travel to the liver causing insulin resistance, increased LDL, decreases HDL, and increased cholesterol
53
Q

gynoid obesity

A
  • pear shaped (women)
  • excess fat around the thighs and buttocks
  • weight is at the lower half of the body
  • women tend to carry weight lower because of the projective effect of estrogen
  • after menopause, women see an increase in weight in the abdomen
54
Q

ways to assess body composition

A
  • hydrostatic weighing
  • air displacement plethysmography (BodPod)
  • dual energy X ray absorptiometry (DEXA)
  • bioelectrical impedance analysis (BIA)
  • skinfold caliper
  • waist circumference
55
Q

hydrostatic weighing

A
  • method to assess body volume by underwater weighing
  • one of the most accurate assessment tools
  • 2-3% margin of error
  • super expensive and access is limited
56
Q

air displacement plethysmography (BodPod)

A
  • measures air rather than water displacement
  • accurate within 3%
  • super expensive
  • small so obese people wouldn’t be able to fit
57
Q

dual energy X ray absorptiometry (DEXA)

A
  • most accurate method
  • margin of error 1-4%
  • uses 2 low energy X ray beams to measure bone density and body mass
  • typically used to diagnosis osteoporosis
  • negative: using an X ray constantly (don’t want to be using radiation all the time)
58
Q

bioelectrical impedance analysis (BIA)

A
  • measures resistance to low energy current as it travels through muscle and body fat
  • not as accurate as body density tests
  • impacted by hydration status
  • typically less expensive and greater access
59
Q

skinfold caliper

A
  • measures fat in various locations
  • can be accurate if applied by a trained technician
  • measures fat regionally - not as good as giving a whole body picture
  • easy to perform
  • inexpensive
  • at risk for human error
60
Q

waist circumference

A
  • a quick indicator of health risk
  • indicates where fat is located, not the percentage of body fat
61
Q

increased health risk with a normal BMI if waist circumference is

A
  • > 35 inches in women
  • > 40 inches in men
62
Q

height and weight tables can provide a healthy weight range

A

provide a recommended desirable weight range for a given height based on gender and frame size

63
Q

height and weight tables are problematic because

A
  • do not represent the population as a whole
  • original data wasn’t standardized
  • constructed with the assumption that weight is associated with body fat
64
Q

most health experts don’t use height weight tables to determine healthiness, instead they use

A

body mass index (BMI)

65
Q

body mass index (BMI)

A
  • calculates body weight in relation to height
  • useful screening tool to determine an individual’s risk for disease
  • BMI is not a direct measure of percent of body fat
66
Q

BMI may not be accurate for everyone

A
  • athletes and some individuals have a BMI > 25 but have high muscle mass and low body fat
  • older adults with chronic weight loss may have healthy BMI but significant loss of muscle mass and depletion of nutrient stores
  • individuals less than 5 feet may have a high BMI, but not be unhealthy
67
Q

to get a better estimate of body composition

A

combine indirect measurements

68
Q

BMI underweight

A

< 18.5

69
Q

BMI normal weight

A

18.5 - 24.9

70
Q

BMI overweight

A

25 - 29.9

71
Q

BMI obesity

A

30 - 39.9

72
Q

BMI severe obesity

A

> 40

73
Q

obese individuals have what percentage of a higher risk of dying prematurely than those at a healthy weight

A

50-100%

74
Q

being underweight increases health risks

A
  • symptomatic of malnutrition, substance abuse, or disease
  • higher risk of anemia, osteoporosis and bone fractures, heart irregularities, and amenorrhea
  • correlated with depression, anxiety, inability to fight infection, trouble regulation body temperature, decreased muscle strength, and risk of premature death
  • may be unintentional and due to malabsorption associated with diseases such as cancer, inflammatory bowel disease, or celiac disease
  • also may be due to certain medications and smoking
75
Q

being overweight increases health risks

A
  • overweight and obesity are associated with increased risk of heart disease, hypertension, stroke, gallstone, hyperlipidemia, sleep apnea, and reproductive problems
  • increases risk of certain cancers, including colon, breast, endometrial, and gallbladder cancer
  • more than 80% of people with type 2 diabetes are overweight
76
Q

disordered eating

A
  • describes abnormal and potentially harmful eating patterns
  • refusing to eat
  • compulsive eating
  • binge eating
  • restrictive eating
  • vomiting after eating
  • abusing diet pills, laxatives, or diuretics
77
Q

eating disorders are

A

psychological illnesses diagnosed by meeting specific criteria that include disordered eating behaviors and other factors

78
Q

eating disorders are most common in

A
  • young adults and adolescents, predominantly in white upper-middle and middle-class families
  • increasing among males, minorities, and other age groups
79
Q

anorexia nervosa

A
  • life threatening disorder characterized by self starvation and excessive weight loss
  • fear of getting fat, fear of eating certain foods, body dismorphia
  • some people exercise excessively to control weight
80
Q

anorexia nervosa health consequences

A
  • electrolyte imbalances, especially for potassium levels
  • drop in heart rate and blood pressure
  • weakness and fatigue
  • hair loss
  • slowing of the digestive process
  • inadequate nutrient intake and possible deficiencies
  • inability to regulate internal body temperature
81
Q

when treating anorexia nervosa

A

want them to get to their original weight

82
Q

bulimia nervosa

A
  • individual consumes larger than normal amounts of food in a short period of time, followed by purging
  • eating in secret
83
Q

bulimia nervosa health consequences

A
  • tears in the esophagus
  • tooth decay and gum disease from stomach acid
  • electrolyte imbalances
  • dehydration and constipation
  • impaired normal bowel function through laxative use
  • depression and low self-esteem
84
Q

binge eating disorder (BED)

A
  • characterized by recurrent episodes of binge eating without purging or regard to physiological cues
  • these people tend to be overweight since there is no purging
  • may eat for emotional reasons
  • may eat in secret and feel ashamed about the behavior
85
Q

eating for emotional reasons leads to

A

out of control feeling while eating and physical and psychological discomfort after eating

86
Q

binge eating disorder (BED) health consequences

A

may cause high blood pressure, high cholesterol, hypertension, heart disease, type 2 diabetes, and gallbladder disease

87
Q

orthorexia

A
  • an obsession with “healthy or righteous eating”
  • often begins with a person’s desire to live a healthy lifestyle
  • contributors to health food obsession (eliminates food based on learning about a negative health effect from eating the food)
  • restrictive nature can develop into anorexia
  • restrictive behaviors can develop into binge eating too
88
Q

characteristic of the individual with orthorexia

A
  • spends most of their time thinking about food and how it was prepared, processed, and overall health benefits of the food
  • typically doesn’t obsess over calorie content of foods
89
Q

warning signs for eating disorders

A
  • weight is below 85% of ideal body weight
  • even if underweight, refusal to accept and maintain current body weight
  • excessive exercise
  • often exercise daily for long periods of time to burn kcals and prevent weight gain
  • may skip work or class to exercise
  • preoccupation with food and weight
  • constantly worries about amount and type of food eaten and potential weight gain
  • may check body weight daily or several times per day
  • refusal to eat appropriate variety and/or quantity of food
  • will avoid food in order to lose weight or prevent weight gain
  • may avoid only certain foods, such as those with fat and sugar
  • avoidance of social eating
  • wants to eat along and makes excuses to avoid eating with others
  • diet pill use or laxative use
  • distorted body image
  • doesn’t see themselves as they truly are
  • may comment on being fat even if underweight
  • changes in mood
  • may become more withdrawn, depressed, or anxious, especially around food
  • loss of menstrual period
  • periods become irregular or completely absent
  • hair loss
  • hair becomes thinner and falls out in large quantities
90
Q

eating disorders can be treated

A
  • effective treatment requires an experienced multidisciplinary team approach
  • as some eating disorders can be life threatening, a physician should closely monitor treatment
91
Q

the multidisciplinary team approach includes

A
  • psychological professionals
  • medical professionals
  • nutrition professionals

Nutrition Exam 3 (6 decks)

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