ch 14: Weight Management Flashcards
to gain weight increase ____ rather than fat to incraese lean mass
carbs
low carb diets are ___ effective than well balanced energy restricted diets but can incraese blood lipids and decrese glycogen stores
no more
weight class athletes compete 2-6 kg below their normal weight meaning they must lose wight ____ before comp
rapidly
effect of exercise on appetite depends on exercise (3)
- intensity
- duration
- type/mode
men lose weight easier bc (2)
- fat stored in upper body (this fat is more metabolically active = higher lipolysis)
- store less fat post meal
risks associated to being overweight _______ risks of weight cycling
outweigh
_____ has a much stronger effect on satiety than fat or carbs
protein
there is maximal fat oxidation at ______% Vo2 max
55-65%
CCK is an anorexigenic signal meaning it stimulates ______ feeling and is primarly released in response to FAs
fullness
athletes should not lose weight in season and should not ____ meals
skip
____ training is more effective at preserving/increasing fat free mass but the same as endurance training in fat loss
resistance
______ is the feeling of fullness and satisfaction that occurs after a meal and inhibits eating until the next meal
satiety
people eat a similar weight of food regardless of ___ density
energy
when excess fat is ingested, oxidation rates do not incrrease immediately so fat is more likely to be _____
stored
exercise can increase RMR thus increase energy expenditure measured as ______________
post exercise oxygen consumption (EPOC)
insulin and leptin act in the arcuate nucleus to provide _______ tone detrmining sensitivity of the brain to satiation signals
background
more than 250 genes may influence weight, which is ______ genetically determined (but genes only determine susceptibility)
25-40%
very low energy diet (VLED) are liquid meals composed of 400-800 kcal/day that induce rapid weight loss mainly from adipose tissue but also ___
protein
1 lb of fat is approx ___ kcal
3500
food combining diets theorize that combinations of certain foods build up toxins and cause weight gain. weight loss on this diet is sucessful bc low ___ and ___intake
energy and fat
protein and whole foods are more energetically ___________to metabolize so make you feel full longer
expensive
percent body fat should not decrese past __% for men and __% for women
5 men
12 women
low satiety index foods are often higher in ____ and _____
fat and refined carbs
______ is a physiological response to lack of food that initiates food seeking behaviors
hunger
realistic weight loss is 1 kg every 2 weeks which is a reduction of ____ kcal per day
500
TRUE OR FALSE?
energy restriction is more important than reduced fat intake for weight loss
true
the zone diet comprised of 40%carb, 30% prot, 30%fat divided into 3 meals & 2 snack per day says decreased carb intake increases lipolysis but the decrease must be musch greater for ____ to inhibit lipolysis
insulin
pancreatic peptide fold peptides are both anorexigenic and orexigenic ________
neurotransmitters
strategy to make weight is ____ loading (7-10 l/day then fluid restriction for some days)
water
fat mass inversely proportional to jumping/running bc adds mass without adidng capacity to produce____
force
4 methods to achieve weight loss
- dietary
- exercise
- surgical
- phamacological
the zone diet boasts a better eicosinoid profine but it is very ___ to change an eicosinoid profile
difficult
apetite is regulated in the _______ of the hypothalamus
arcuate nucleus (ARC)
high protein diets (30%) supress apetite by increasing satiety and decrease lean mass lost when combined with ____
excercise
physique is composed of (3) that all affect performance
- body size
- structure
- composition
ghrelin is an orexigenic signal meaning it _______ apetite released as a response to lack of nutrients
stimulates
intermittent fasting diets cause weight loss due to decrease in ____
calories
VLED causes ____, impairs exci capacity and dehydration
ketosis
calcium + _____ can increase lean mass and decrease body fat
caloric restriction
losing weight too fast can lead to _______ and poor performance
dehydration
low fat diets are effective bc fat is ____ dense, less satiating, stored efficiently and requires little energy to digest
energy
glucose stimulates satiety more than _____
fructose
new evidence shows overeating carbs increases ______ lipogenesis
de novo
weight loss occurs when negative energy balance achieved by (3)
- decreased energy intake
- increase energy expenditure
- combo of 1 & 2
realistic weight gain is __kg/week
0.2-1 kg / week
sensible way to reduce weight is low ___ diet with small reduction in energy intake (so still able to replenish carb stores)
fat
high satiety index foods are often high in _____ and ____
protein and fiber
during twin over and under feeding studies found there was mor variation between pairs than ____ pairs showing genetics does play a role
within
RMR exhibits metabolic adaptation to weight loss to defend a set point body weight. RMR ___as an autoregulatory mechanism to preserve energy
decreases
integrated response to sight, smell, thought or taste of food that initiates or delays eating defines _____
apetite
making weight can cause decreased blood volume and flow = incraeses ___ temp and HR
core
