Ch. 7: Energy Balance

Question 1

What is energy balance?

Answer 1

An equation of energy input and energy output, and how it contributes to your weight

Question 2

When trying to maintain a healthy weight, your energy balance should be in a state of ____________, preventing weight loss or gain.

Answer 2

Equilibrium

Question 3

Weight gain happens when you have a ___________ energy balance, while weight loss happens when you have a __________ energy balance.

Answer 3

Positive; negative

Question 4

How is energy estimated in food?

Answer 4

Through the use of a bomb calorimeter; it measures the amount of calories from each macronutrient.

Question 5

What is basal metabolism? (BMR)

Answer 5

The minimal amount of calories expended in a fasting state to keep a resting, awake body alive in a warm and quiet environment

Question 6

How much of our total calorie needs go into basal metabolism?

Answer 6

60-70% of calories

Question 7

What are some of the bigger factors that influence basal metabolism?

Answer 7

Lean body mass, body surface area, and basic biological facors (such as age and gender)

Question 8

What is thermogenesis?

Answer 8

A metabolic process in which the body burns calories to produce heat

Question 9

How much does physical activity account for total energy expenditure?

Answer 9

25-40% of calories

Question 10

What is exercise-induced thermogenesis (EAT), and how does it differ from nonexercise activity thermogenesis (NEAT)?

Answer 10

EAT is the calorie expenditure for intentional physical activity, while NEAT is the same but for other activities, such as body posture or standing

Question 11

How much does thermic effect of food account for total energy expenditure?

Answer 11

5-10% of calories

Question 12

How does macronutrient content effect the thermic effect of food?

Answer 12

Some macronutrients have higher TEFs than others. Protein has a higher TEF because it takes more energy to digest and absorb.

Question 13

What is thermic effect of food (TEF)?

Answer 13

The calorie expenditure of digesting and absorbing nutrients recently consumed.

Question 14

What are the four variables that effect energy expenditure?

Answer 14

Basal metabolism, physical activity, processing of nutrients, and thermogenesis

Question 15

Out of the four variables that effect energy expenditure, which one do we have the most control over?

Answer 15

Physical activity

Question 16

What is adaptive thermogenesis?

Answer 16

The increase in nonvoluntary physical activity triggered by reflex responses, such as shivering

Question 17

How is energy expenditure in humans measured?

Answer 17

Through direct or indirect calorimetry (usually indirect)

Question 18

What is direct calorimetry?

Answer 18

A way of measuring energy expenditure in humans by putting them in a small room and measuring the body heat they release.

Question 19

What is indirect calorimetry?

Answer 19

A way of measuring energy expenditure in humans by respiratory gas exchange, and measuring energy release from there.

Question 20

What is body mass index (BMI)?

Answer 20

A widely used weight-for-height standard used to assess body composition and health

Question 21

What potential problems are there with BMI?

Answer 21

It can’t accurately assess certain groups of people due to certain body composition statuses.

Question 22

What percentage of body fat must you have to be considered obese?

Answer 22

Men at 25% and women at 32%

Question 23

What are five methods that can be used to measure body fat?

Answer 23

Underwater weighing, air displacement, skinfold thickness, bioelectrical impedance, and dual energy xray absorptiometry (DEXA)

Question 24

How does underwater weighing work?

Answer 24

The patient is weighed underwater; measurements are compared to conventional body weight

Question 25

How does air displacement work?

Answer 25

Body volume is measured by the amount of space a person takes up in a measurement chamber.

Question 26

How does skinfold thickness work?

Answer 26

Calipers are used to measure the fat layer under the skin. These values are put into a formula, and compared to standards seen in the human body

Question 27

How does bioelectrical impedence work?

Answer 27

A painless, low-energy electrical current is sent through the body to estimate body fat. (Fat has greater electrical resistance than lean tissue)

Question 28

How does DEXA work?

Answer 28

An expensive X-ray system is used to measure body fat accurately

Question 29

What are the two types of body fat distribution?

Answer 29

Android (apple) obesity and gynecoid (pear) obesity

Question 30

Which type of body fat distribution is more associated with chronic diseases, and why?

Answer 30

Android obesity because it involves fat being distributed moreso around internal organs

Question 31

How does nature and nurture effect obesity?

Answer 31

Genes effect metabolic rate, fuel use and brain chemistry while nurture is where we get our learned eating habits

Question 32

What is the chances of being obese based on parents’ weight?

Answer 32

If no parents are obese: 10%. If one parent is obese: 40%. If both parents are obese: 80%.

Question 33

What are regular treatments of weight loss?

Answer 33

Control of energy intake, regular physical activity, and control of problem behaviors

Question 34

How can a healthy weight be maintained?

Answer 34

Eating a low-fat, high-carb diet, eating breakfast, routine physical activity, and continuing to self-monitor

Question 35

If you wanted to calculate weight loss for 3500 calories of fat, how would you do that?

Answer 35

1.) Multiply the pounds you want to lose and 3500 calories
2.) Divide that amount by the amount of DAYS you will be on the plan

Question 36

From which part of the brain is satiety regulated?

Answer 36

The hypothalumus

Question 37

How does the brain know when nutrients are present in the small intestine?

Answer 37

Nutrient receptors comunnicate with the brain through the nerves, and lets the brain know there are nutrients in the small intestine

Question 38

How does the brain turn off the hunger drive and promot satiety?

Answer 38

Hormone secretions of cholecystokinin and peptides shuts off your drive for hunger, while the decrease of the hormone ghrelin promotes satiety