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231 (March 22) > Ch 4 > Flashcards

Ch 4 Flashcards

1
Q

Subcutaneous Fat

A

Fat beneath the skin, critical for normal body functioning.

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2
Q

Visceral Fat

A

Fat inside the abdominal wall and around internal organs, linked to heart disease and metabolic issues.

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3
Q

Ectopic Fat

A

Fat located on or within organs, increasing the risk for metabolic syndrome and heart disease.

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4
Q

positive energy balance

A

Consuming more calories than expended, leading to weight gain.

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5
Q

negative energy balance

A

Burning more calories than consumed, resulting in weight loss.

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6
Q

1 kg of body fat

A

7000kcal

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7
Q

Men with overweight tend to have an

A

apple (android) shape

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8
Q

Women with overweight tend to have a

A

pear (gynoid) shape

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9
Q

Nutrigenomics

A

the study of the interaction between nutrients and genes

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10
Q

Metabolism

A

key factor in the regulation of body fat and weight

Sum of all vital processes making food energy and nutrients available

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11
Q

Resting Metabolic Rate (RMR)

A

Energy to maintain vital body function at rest

Accounts for 60 – 70% of daily energy expenditure

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12
Q

Heredity and behaviour affect

A

metabolic rate

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13
Q

Males have a higher RMR

A

due to increased muscle mass

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14
Q

High RMR

A

means the individual expends more energy while at rest

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15
Q

Resistance training may protect

A

against age related declines in RMR

Exercise will increase the RMR in addition to increasing muscle mass

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16
Q

Leptin & Ghrelin hormones

A

regulate body weight

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17
Q

Ghrelin released by the stomach

A

increases appetite

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18
Q

What lowers ghrelin levels?

A

Adequate Sleep

& diet high in whole grains and protein

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19
Q

adipose tissue =

A

body fat

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20
Q

adipose cells =

A

fat cells

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21
Q

The amount of fat

A

is dependent on the number and size of (fat cells)

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22
Q

Visceral fat

A

contains biologically active substrates

Inflammatory chemicals and growth factors

Adhere to blood vessels – decrease cardiovascular health

Promotes insulin resistance

The more visceral fat – the greater risk of developing metabolic syndrome

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23
Q

Subcutaneous fat

A

appears to have little health risk – not metabolically active

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24
Q

An Obesogenic Environment promotes

A

Growth in endocrine disrupting chemicals (EDC) – obesogens

Disrupt the control over fat production and energy balance

Susceptibility to obesity and diabetes in later life

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25
Q

Women tend to be obese

A

at lower income levels

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26
Q

men tend to be more obese at

A

higher income levels

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27
Q

Diet refers to daily food choices

A

everyone has a diet but is not dieting

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28
Q

Pay special attention to

A

total caloric intake

Portion size

energy density

eating habits

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29
Q

Best approach is to increase physical activity with moderate caloric restriction

A

DO NOT go on a crash diet

Diet needs to incorporate all essential nutrients

Maintaining weight is harder than losing weight**

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30
Q

Consequences of sleep deprivation include:

A
  1. Cognitive impairment
  2. Daytime sleepiness
  3. Difficulty concentrating and remembering
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31
Q

Reject any book or advice that offers the following:

A

An unbalanced manner of eating – e.g. a high CHO diet or very low CHO diet

A “scientific breakthrough” or secret to success

Uses gimmicks such as matching blood type to eating, hyping insulin resistance or combining foods in different ways

Promises quick weight loss or severely limits food choices

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32
Q

Many diets can cause weight loss;

A

maintaining the weight loss is the challenge

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33
Q

Genetic Factors in Obesity

A

40-70% genetic contribution to obesity, influencing body size, shape, and metabolic rate

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34
Q

Body dysmorphic disorder (BDD)

A

extreme dissatisfaction of the body image

Often Underrecognized and underdiagnosed

People with BDD require professional intervention

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35
Q

Anorexia nervosa

A

A person with anorexia nervosa does not eat enough to maintain a healthy body weight

90% of this group are female

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36
Q

Muscle dysmorphia

A

another form of distorted body image

Experienced in bodybuilders – see themselves as small and out of shape

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37
Q

Women tend to measure their self-worth in terms of their appearance

A

If they “don’t measure up” they see themselves as defective – self-esteem fails

38
Q

Women with a positive view tend to think about

A

how their bodies function rather than how they appear to others

39
Q

Health Risks of Anorexia nervosa

A

Women often stop menstruating and become intolerant of cold

Develop low blood pressure and heart rate

Skin is often dry and covered with a fine hair

Loss of muscle tissue causes the body to digest its own organs for protein

Death can occur from electrolyte imbalances

40
Q

Bulimia Nervosa

A

Person engages in recurrent episodes of binge eating followed by purging

maintain a normal body weight

Hide their eating habits

About 90% of cases are women

41
Q

Health Risks of Bulimia Nervosa

A

Contact with stomach acid erodes tooth enamel – often develop tooth decay

Diminished caloric intake may damage liver, kidneys and trigger cardiac arrhythmias

Chronic hoarseness and esophageal tearing – rupture of the stomach

More associated with depression and a preoccupation with food and body image

42
Q

Binge Eating Disorder

A

2% of Canadians are affected

Characterised by uncontrollable eating – feelings of guilt and shame

food is a method of coping with stress or conflict

43
Q

Orthorexia

A

obsessed with healthy eating – compulsive about checking nutritional lists and labels

Do not eat anything that is deemed not pure or acceptable

44
Q

For bulimia nervosa

A

the first issue is to stabilize eating patterns

45
Q

For anorexia nervosa

A

the first issue is to restore a healthy weight

46
Q

Body composition

A

amounts of fat-free mass and fat in the body.

47
Q

Overweight and obesity

A

body weight or the percentage of body fat that exceeds what is associated with good health.

48
Q

The key to weight management is maintaining

A

a balance of calories in (food) and calories out (resting metabolism, food digestion, and physical activity).

49
Q

Standards for assessing body weight and body composition

A

body mass index (BMI)

and percent body fat.

50
Q

An inaccurate or negative body image is common

A

and can lead to psychological distress and disordered eating.

51
Q

Genetic factors help determine a person’s weight

A

but the influence of heredity can be overcome with attention to lifestyle factors.

52
Q

Physiological factors involved in the regulation of body weight and body fat include

A

metabolic rate, hormonal influences, and the size and number of fat cells.

53
Q

Tips for weight management

A

1.consuming a moderate number of calories
2. limiting portion sizes
3. energy density
4. intake of fat
5. simple sugars, refined carbohydrates, and protein to recommended levels
6. developing an eating schedule and rules for food choices

54
Q

Weight management requires developing

A

positive, realistic self-talk and self-esteem and a repertoire of appropriate techniques for handling stress and other emotional and physical challenges.

55
Q

Many people are successful at long-term weight loss on their own

A

by combining diet and exercise.

56
Q

Diet books, websites, social media programs, dietary aids and supplements, and formal weight-loss programs

A

should be assessed for safety and efficacy.

57
Q

Professional help is needed in cases of severe or morbid obesity;

A

medical treatments include prescription drugs, surgery, and psychological therapy.

58
Q

An inaccurate or negative body image is common

A

and can lead to psychological distress.

59
Q

Dissatisfaction with weight and shape

A

are common to all eating disorders.

60
Q

Anorexia nervosa is characterized by

A

self-starvation, distorted body image, and an intense fear of gaining weight

61
Q

Bulimia nervosa is characterized by

A

recurrent episodes of uncontrolled binge eating and frequent purging.

62
Q

Binge-eating disorder involves

A

binge eating without regular use of compensatory purging.

63
Q

Body Fat Importance

A

Fat’s role in energy storage, organ cushioning, and temperature regulation.

64
Q

Hydrostatic Weighing

A

Accurate method analyzing body composition by submerging and weighing under water

65
Q

Bioelectrical Impedance

A

Method using electrical current to calculate body fat percentage.

66
Q

Type 2 diabetes

A

Condition where pancreas produces insufficient insulin or cells are insulin-resistant

67
Q

Type 2 Diabetes Risk Factors

A

smoking, inactivity, and overweight or obesity.

68
Q

Chronic Disease

A

Obesity is recognized as a chronic disease by health organizations.

69
Q

Ectopic Fat Risk

A

Increases the risk for metabolic syndrome, heart disease, and stroke.

70
Q

22 extra daily calories lead

A

to a one-kilogram weight gain over a year.

71
Q

Bod Pod

A

Device using air to measure body composition density

72
Q

Skinfold Measurements

A

Technique measuring fat thickness under the skin for body composition assessment

73
Q

Waist Circumference

A

Assessing body composition using waist circumference and waist-to-hip ratio

74
Q

Unexplained weight loss

A

Sign of diabetes; occurs due to glucose buildup in the bloodstream

75
Q

Glucose

A

Sugar in the blood; builds up if not transported into cells

76
Q

Extreme fatigue

A

Severe tiredness; symptom of diabetes

77
Q

Insulin

A

Hormone that regulates glucose uptake by cells

78
Q

Frequent infections

A

Regular occurrence of illnesses; linked to diabetes

79
Q

Slow wound healing

A

Delayed recovery of injuries; associated with diabetes

80
Q

Tingling or numbness in hands and feet

A

Sensation of pins and needles or lack of feeling; symptom of diabetes

81
Q

Dry, itchy skin

A

Skin condition characterized by lack of moisture; can be related to diabetes

82
Q

Type 1 diabetes

A

Autoimmune condition where pancreas produces little to no insulin

83
Q

Type 2 diabetes

A

most common

84
Q

Statistic showing 29%

A

of Canadians have diabetes or prediabetes

85
Q

Gestational diabetes

A

Temporary diabetes during pregnancy; may lead to type 2 diabetes

86
Q

Prediabetes

A

Elevated blood glucose not yet at diabetes level

87
Q

Body Composition Analysis

A

Various methods to assess body fat percentage and distribution.

88
Q

Body Fat Assessment

A

Determining percentage of body fat using different measurement techniques

89
Q

Aesthetic Sports

A

Sports leading to the female triad: abnormal eating, excessive exercise, decreased bone density

90
Q

Metabolism and RMR

A

Resting Metabolic Rate (RMR) accounts for 60-70% of daily energy expenditure

91
Q

Hormones and Body Fat

A

Leptin and ghrelin regulate body weight and appetite

92
Q
A

231 (March 22) (20 decks)

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