Ch. 11

Question 1

What three factors influence obesity?

Answer 1

• Genetics
• Environment
• Behavior

Question 2

Health consequences of obesity

Answer 2

• Sleep apnea
• heart disease
• diabetes (type 2)
• gout
• Arthritis
• ED
• infertility
• risk of cancer
• fatty liver
• stroke

Question 3

Stats on obesity and overweight

Answer 3

36. 5 are obese

32. 5 are overweight (about 1 in 3)

Question 4

Define energy and energy in

Answer 4

Energy- Capacity to do work

Energy in- Energy we consume

Question 5

Calorie vs kcal (kilocalorie)

Answer 5

Calorie - Energy required to raise 1g of water by 1 degree Celsius

Kilocalorie- Energy required to raise 1kg of water by 1 degree celsius

Question 6

How many calories equal 1 pound

Answer 6

3,500 calories = 1 pound

Question 7

Define negative energy, energy balance and positive energy balance

Answer 7

Negative energy is weight loss, energy intake is less than expenditure

Balance is equal

Positive is taking in more energy (food) than expenditure

Question 8

Discuss body fat and cancer

Answer 8

Enlarged fat cells produce excess hormones

Hormones cause inflammation and increases risk of cancer

Question 9

Short term system for hungry

Answer 9

Ghrelin (hungry hormone)

Secreted by stomach and regulates hunger and satiety

Question 10

Long term hunger system

Answer 10

Leptin (comes out of adipose tissue)

Adjusts food intake and energy expenditure

Maintains adequate fat stores

Question 11

Satiation

Answer 11

During eating

Leads to stopping of eating

Question 12

Satiety

Answer 12

Starts after the end of meal

Increase satiety with fiber and protein (so you are satisfied after a meal)

Question 13

Gastric distention

Answer 13

Enlargement of stomach (after a mea but can have other causes)

Question 14

TEE

Answer 14

Total energy expenditure

Question 15

BMR

Answer 15

Basal metabolic rate

Question 16

TEF

Answer 16

Thermic effect of food

Question 17

AEE

Answer 17

Activity energy expenditure

Question 18

BMR calculation for men and women

Answer 18

Women: Weight in pounds x 4.536

Men: Weight x 4.536

Question 19

NEAT

Answer 19

Nonexercise activity thermogenesis

Activities of daily life

Question 20

BMI

Answer 20

Body mass index

703 x weight in pounds x height in inches

Should not be used of athletes, pregnant women and over age 65

Question 21

Healthy BMI range

Answer 21

18.5 to 25 normal

25 to 30 overweight

30 and over obese

Question 22

Weight circumference for obese men and women

Answer 22

35 inches for women and 40 inches for men

Question 23

Apple shape

Answer 23

Distribution of fat around abdomen (common in men)

Question 24

Effective weight loss approaches

Answer 24

• Increase physical activity
• reduce calorie intake
• 30% or lower fat
• 25-30% protein intake (moderate)
• plenty of non-starchy veggies, fruit and lean sources of protein

Question 25

Strategies for gaining weight

Answer 25

• Eat more frequently
• choose nutrient rich foods
• try smoothies and shakes
• drink water after a meal
• eat high calorie healthy fats like nuts and cheeses
• Have an occasional treat but be mindful of too much sugar
• Do strength training

Question 26

BMI for underweight individual

Answer 26

18.5 or lower