Ch. 14: Energy Balance + Body Composition Flashcards
For every ____ excess kcal consumed, a ____ of body weight is gained
3500 excess kcal= 1 lb of body weight gained
Which type of energy balance involves energy intake > energy expended?
Positive Energy Balance
Which type of energy balance results in weight gain?
Positive Energy Balance
Which type of energy balance involves energy expended > energy intake?
Negative Energy Balance
Which type of energy balance results in weight loss?
Negative Energy Balance
What is most of the weight loss from during negative energy balance?
mostly fat loss
Which 4 groups provide energy intake?
CHO, fats, proteins, alchohol
What are the two ways of determining the number of kcal in food/beverages?
Bomb Calorimeter
Calculating g
Which method measures the kcal content of food by measuring the heat released during combustion?
Bomb Calorimeter
___ kcal is the heat required to raise the temp of one kg of water 1 degree Celsius, indicating the number of kcal in the food
1 kcal
What are the correct values to reflect kcal actually transformed into energy?
Physiological fuel values
What are the physiological fuel values of CHOs and proteins?
4kcal/g
What is the physiological fuel value of fat?
9 kcal/g
What is the physiological fuel value of alcohol?
7 kcal/g
What is the term for the kcals needed to keep the body functioning and fuel physical activity (daily energy requirements)?
Total Daily Energy Expenditure
TDEE
What is the generation of heat from the basal metabolism, digestion of food, and any physical activity?
Thermogenesis
What is the term for the measure of the basal metabolism taken when the body is at rest in a warm, quiet environment after a 12-hour fast?
Basal Metabolic Rate
BMR
How is the BMR expressed?
kcal/kg body weight/hour
Why is RMR used more the BMR?
BMR is hard to measure and requires great accuracy/precision, so RMR is easier
What is the term for the measure of the amount of energy expended by the body at rest: wherein the person is lying still in a comfortable environment after a 3-4 hour fast?
Resting Metabolic Rate
RMR
By what percentage is RMR likely to be higher than BMR?
6%
What is the term for the amount of energy expended by the body to digest, absorb, transport, metabolize, and store energy-yielding nutrients from food?
Thermic Effect of Food
TEF
What percentage of kcals in food consumed is used for TEF?
10%
What is the term for the increase in muscle contraction that occurs during physical activity, which produces heat and contributes to the TDEE?
Thermic Effect of Exercise
TEE
What are the two ways to measure energy expenditure?
Direct calorimetry
Indirect calorimetry
Which form of calorimetry measures energy expenditure by assessing body heat loss within a metabolic chamber?
Direct calorimetry
Which form of calorimetry measures energy expenditure by measuring oxygen consumed and carbon dioxide produced w/ a metabolic cart?
Indirect calorimetry
What is the Respiratory Quotient?
Carbon dioxide produced : Oxygen consumed while food is being metabolized
What are the two equations that estimate energy expenditure?
- Estimated Energy Requirement (EER)
- Harris-Benedict equation
What is the term for the ration of
fat tissue : lean body mass
Body composition
How is body composition usually expressed?
% body fat
2 types of fat that make up total body fat?
Essential
Stored
Which type of fat is necessary for the body to function?
Women have more than men
Essential Body Fat
Which type of fat is found in adipose tissue and exists as either subcutaneous of visceral?
Stored fat
Which form of obesity is excess visceral fat in the abdomen?
Central obesity
Which form of obesity is excess fat around thighs and buttocks?
more common in women
Gynoid obesity
Visceral or Subcutaneous…
which type of fat released fatty acids that travel to liver, causing hyperlipidemia, insulin resistance, increased LDL, and decreased HDL?
Visceral
Is body composition assessed indirectly or directly?
Indirectly
Which body composition measurement assessed body volume by underwater weighing and is one of the most accurate assessment tools?
Hydrostatic weighing
Which body composition measurement estimates body volume with air rather than water displacement?
Air displacement plethysmography
kg (weight)/ L (body volume)= ___?
Body density
(495/body density) - 450 = ___?
% body fat
Which body composition measurement is the MOST ACCURATE and uses Xray beams to measure body density and body mass?
Dual Energy X-ray Absorptiometry
DEXA
Which body composition method measures resistance to low energy current as it travels through muscle and body fat?
(not as accurate as body density tests)
Bioelectrical impedance analysis
BIA
How does hydration status affect BIA measurement?
Inadequately hydrated=shows higher body fat % than accurate
Overhydrated= shows lower body fat % than accurate
Which body composition measurement is an anthropometric technique and uses Calipers?
Skinfold Thickness
When is skinfold thickness more accurate?
More accurate when applied by a trained technician
___ is a quick indicator of Health risk that determines if an individual has excess central fat, but does not measure the % of body fat.
Waist circumference measurement
Increased health risk if waist circumference is:
> ___inches in women
___inches in men
> 35 inches in women
40 inches in men
Which measurement do most health experts use rather than height-weight tables to determine healthy weight?
Body Mass Index
BMI
Is a BMI of <18.5 underweight, overweight, obese, or severely obese?
Underweight
What is the range of a normal BMI?
18.5-24.9
What is the range of an overweight BMI?
25-29.9
(also defined as being 10-15 lbs above a healthy weight)
What is the range of an obese BMI?
30-39.9
What is the range of a severely obese BMI?
> 40
is the BMI a direct measure of body fat %?
NO
What is the term for a cluster of conditions that occur together, increasing the risk of cardiovascular disease and Type II diabetes?
Metabolic Syndrome
What is the term for the energy expended from activities not considered exercise-Such as typing, fidgeting, writing…
Non-Exercise Activity Thermogenesis
NEAT
