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PM Exam 6 > Body Compostition and Weight Control > Flashcards

Body Compostition and Weight Control Flashcards

1
Q

Percent body mass

A

Fat mass/Total body mass

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2
Q

Lean body mass

A

Fat free mass + Essential Fat

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3
Q

Essential Fat M vs. F

A

3% in M

10-12% in F

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4
Q

How is body composition measured - lab methods

A
  1. Underwater weighing (gold standard)
  2. Air plethysmography
  3. DEXA (newer standard)
  4. CT/MRI
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5
Q

How is body composition measured - field methods

A

Skinfolds - uses equation with 6% error

BIA - 4/5% error

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6
Q

Ideal Weight

A

According to BMI is 18.5-24.9kg/m

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7
Q

Underweight BMI

A

Under 18.5

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8
Q

Overweight BMI

A

25-29.9 = 65% of population

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9
Q

Obese BMI

A

Equal to or over 30 = 30% of US population

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10
Q

Ideal % of body fat

A

according to lab or field measures

10-22% M , 15-25% F

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11
Q

Obesity in males with % body fat

A

Over 25%

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12
Q

Obesity in females with % body fat

A

Over 35%

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13
Q

_____ is better indicator of fitness than size and weight

A

Body composition

BMI is good for assessing an entire population but bad in terms of whether overweight or not

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14
Q

Obestiy Definition men =

A

Higher than 25% body fat
BMI higher than 30
Waist:Hip ratio is bigger than .95

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15
Q

Obesity Definition women =

A

More then 30% body fat
BMI bigger than 30
Waist:Hip Ratio is bigger than .8

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16
Q

Annual US expenditures related to obesity

A

75 billion

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17
Q

Iowa ranked __

A

16

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18
Q

___ % of children are considered obese

A

30

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19
Q

Adipocytes Hypertrophy vs. Hyperplasia - Adults

A

As you get overweight fat cells will enlarge, you don’t get more, they just enlarge (hypertrophy)
As become morbidly obese though, then you get more in number (hyperplasia)

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20
Q

Adipocytes Hypertrophy vs. Hyperplasia - Children

A

As become obese - get more in number (hyperplasia) and then as become morbidly obese will get larger (hypertrophy)

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21
Q

Diet ____ fat cell number

A

Diet does NOT change fat cell number

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22
Q

Childhood obesity and teh adverse health effects into adulthood

A

As they get older they will have a bigger number of fat cells that can enlarge and therefore more problems with obesity in adult life

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23
Q

Why is obesity a concern?

A
  1. Hypertension
  2. Insulin resistance
  3. Coronary Artery Disease
  4. Endothelial Dysfunction
  5. Hypercholesterolemia
  6. Stroke/MI
  7. Congestive heart failure
  8. Renal Disease
  9. Cancer
  10. Sleep Apnea
  11. Gallbladder problems
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24
Q

Insulin Resistance

A

A lot of sugar in the bloodstream makes it harder for the insulin receptors to respond and then the beta cell will continue to secrete insulin –> Type II diabetes

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25
Q

After 3 weeks on high fat diet

A

Hyperinsulinemia - insulin almost doubled
Decreased insulin sensitivity
Decreased glucose uptake - by muscles
Hyperglycemia - insulin is less effective and liver can’t get glucose into the muscle

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26
Q

The human body operates within laws of

A

Thermodynamics

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27
Q

1 pound of fat is stored for every ___ kcal of excess energy accumulated

A

3500

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28
Q

Basal metabolic rate =

A

30kcal/BW/day

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29
Q

How does the body use calories if sedentary with 1800 kcal/day

A

8% = thermic effect of feeding
17% physical activity
75% resting energy expenditure

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30
Q

How does body use calories if physically active with 2200 kcal/day

A

8% thermic
32% physical activity
60% resting

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31
Q

Putative causes of obesity

A

Obesity producing environment
Alteration of appetite
Genetics

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32
Q

Obesity Producing Environment

A 
Decrease bx lead to energy expenditure 
Increase bx lead to energy consumption 
Sedentary
Stressful
Easily accessible high cal foods
33
Q

Alteration of Appetite

A

Set point

Sex differences - more evident in females

34
Q

Genetics

A

Play about 25% of a role

Diet resistant - genetically prone to weight gain

35
Q

Daily calorie consumption has increased ___ in the last 30/40 years

A

570 kcal
Bigger portion sizes and more eating occasions
High calorie foods
Fast food - most calories from places away from home (eating out)

36
Q

___ of calories consumed for all ages

A

underestimation

37
Q

Better labeling ___

A

Decreases calories consumed at fast food by women but not men

38
Q

___ contains __ and ___ centers

A

Hypothalamus contains hunger and satiety centers

39
Q

Set point for hunger?

A

Arguable - does seem to be one in appetite that is more noticeable in females than in males

40
Q

What signals influence hunger and satiety centers

A

Leptin = released from adipocytes can inhibit hunger
CCK
NPY
Stretch - stimulat satiety
Glucose/Insulin - Dec in glucose will stimulate hunger

41
Q

Major cause of obesity is

A

Often a lack of physical activity, NOT overeating

42
Q

Dallas Bed Rest Study

A

Had participants lay in bed for 3 weeks and measure VO2 max before and after

43
Q

Results of Dallas Bed Rest Study

A

After 3 weeks, participants had dropped 1 L of aerobic capacity and VO2 max
After 30 years of aging –> stayed about the same

44
Q

Which has higher impact then, aging or lack of physical activity

A

no activity had higher impact than 30 years of aging

45
Q

Which is more harmful? Inactivity or Fatness?

A

Being fit and active trumps negative effects of being obese

46
Q

Which is more harmful? Inactive or unhealthy eating?

A

diet disease relationship is largely confounded by fitness

47
Q

Does exercise improve longetivity

A

Generally exercise improves quality of years, not quantity

48
Q

Does exercise promote weight loss?

A

Maintain FFM
Inc fat utilization
Dec fat stores

49
Q

The composition of weight loss

A

Week 1 = mostly water weight loss
Week 2/3 = more fat
Week 4 = mainly fat, some protein component too (if just diet, protein wedge would be bigger)

50
Q

Effective dieting is NOT

A

Starving
Eliminating a macronutrient
Dropping weight as quickly as possible

51
Q

Starvation

A

Reducing metablic rate, not burning as many calories at rest and then when go off diet will consume a lot and have big rebound weight gain

52
Q

Eliminating a macronutrient

A

If you are not relying on glucose and you are relying more on fat sources, you can get ketone bodies which inhibit lipolysis so you will primarily lose water weight

53
Q

Effective dieting IS

A

Resonable reduction in caloric intake
Balanced nutritionally
Sensible when losses are no more than 1-2 lb per week

54
Q

Consequences of severe weight loss

A
  1. Dehydration that can inpair performance and cognitive ability, decrease in plasma volume and increase n CV strain, impaired thermoregulation and decreased urine formation
  2. Chronic Fatigue - muscle wasting and substrate depletion
55
Q

Long term success with seere weight loss

A

50% return to original weight within 2 or 3 years

only 7% remain at reduced body weight

56
Q

Of those that maintained and kept weight off

A

78% eat breakfast
75% weigh themselves once a week
62% watch more than 10 hours of TV/week
90% exercise at an hour a day

57
Q

Wight loss from CHO reduction is

A

NOT from fat loss

1g CHO is accompanied by 2.6 g water sources

58
Q

Necessity of carbs

A

Crucial for RBCs and neuronal function

Muscle can consume more than 180 g glucose in 1 hr during exercise

59
Q

Recommendations - Goals for weight loss

A
  1. Diminishes weight related comorbidities
  2. Positive social and psych effect
  3. Combination of diet and exercise
  4. sensible weight loss
60
Q

Recommendations - Goals for physical activity

A
  1. 150 min of moderate activity progressing to 200-300 min per week
  2. 2, 30 min strngth training per week
  3. Incorporate more into daily routine
  4. Make it fun
61
Q

To maintain body weight most female athletes require

A

at least 23 calories per pound

62
Q

Recommendation for athletes

A

Concume more mutrient dense small meals throughout the day

63
Q

Signs of an athlete who is not eating enough

A 
Hingy and irritable
Weight loss
Fatigue
Amenorrhea (irregular period)
Frequent injury
Arrested growth
Disordered eating
64
Q

% of college aged females with eating disorders

A

15-62%

65
Q

Top 3 things leading to eating disorder in athletes

A

Prolonged period of dieting
New coach
Injury.illness

66
Q

Consequence of negative energy balance

A

Amenorrhea - no cycle for more than 90 days
Delayed Menarche - avg for athlete is 14 yrs compared to 12 for nonathlete
Anovulation - no bleeding

67
Q

Proliferative phase

A

High estrogen
Endometrial thickening
Foliicular dev

68
Q

Secretory phase

A

High progesterone
Vascularization of endometrium
Luteal development

69
Q

Importance of estrogen

A

It inhibits bone reabsorption

It is important for bone health

70
Q

PTH during fasted state

A

Is increased - promotes bone reabsoprtion/break down

71
Q

Women reach ther peak bone mineral density by age

A

18

Athletes is later though so when they decline they will get to a osteoperotic level

72
Q

The hormones that promote one health are supressed within ___ of a negative energy balance diet

A

5 days

73
Q

Diet Strategy 1 - If furnace is hot enough, enything will burn

A

Group of fit males stopped training and ate 50% extra calories for 7 days
Then 1 group did vigorous exercise and group 2 did nothing
Group 1 had no bad effects but group 2 had dec insulin sens, high lipids and high BP

74
Q

Americans eat __ of sugar a day

A

40 teasoppons

75
Q

Diet Strategy 2 - Targeting CHolesterol

A

Eating low cholesterol diet - dec LDL by 29%

Receving statins - decrease is by 31%

76
Q

Diet Strategy 3 - Increase water Intake

A

Drinking 2 cups of water before a meal will decrease caloric intake
9 cups/day F, 13 for M (we typically drink 4)
Acute water consumption can increase metabolic rate by 30%

77
Q

Diet Strategy 4 - Paleo

A

hunter gatherer ancestry - would likely rid us of chronic disease

78
Q

Dietary Periodization

A

???

PM Exam 6 (2 decks)

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