Ch 8&9 Quiz Flashcards
Energy balance is the balance between energy ___ and energy ____
In;Out
Classic rule stated that for every 3,500 calories eaten in excess ___ Ib is gained, While vise versa (3,500 is spent , ___ Ib of fat is lost)
1
What are the percentages of fat & lean that we have in our bodies?
75% Fat
25% Lean Tissue
What’s the device called that you can find how many kcalories are in a particular food?
Bomb Calorimeter
What is the atwater system?
Where energy values can be calculated from the amounts of carbs, fats, proteins, and alcohol in foods.
What is appetite?
Prompts a person to eat, or not to eat, also called the “desire to eat”.
Chemical messengers for hunger act on the brain. What is the region of the brain that is affected called?
Hypothalamus
What is the difference between Satiation & Satiety?
Satiation: The feeling of satisfaction + fullness that occurs DURING a meal (reminds us to stop eating)
Satiety: The feeling or satisfaction + fullness that occurs AFTER a meal (reminds us to not eat again for awhile)
Of the three energy-yielding foods, which is the most satiating?
Protein
Of the three energy yielding nutrients, which provides low satiation but high satiety?
Fructose
What is more satiating low energy or high energy dense foods?
Low energy dense
What are some examples of why external cues can override hunger and satiety?
- Times of Day
- Portions
- Varieties
- Food Available
What are some examples of why cognitive influences can override hunger and satiety?
- Perceptions
- Social Interactions
Neuropeptide Y has been shown to cause cravings of ____?
Carbohydrates
When the body breaks down carbs, fats & proteins for energy, energy is released as heat. This is known as ____?
Thermogenesis
The amount of energy used to stay in the basic processes of life at rest is known
_____?
Basal metabolism
What are the 3 BMR Criteria points?
- After a 12 hour fast + Restful Sleep
- No physical activity or emotional excitement
- Comfortable setting
What are the 2 RMR Criteria Points? (Higher than BMR)
- Resting in a comfortable setting
- No strict food or activity criteria
What are some (or all 10) of the factors that affect BMR?
- Age
- Height
- Growth
- Body composition
- Fever
- Stress
- Environmental Stressors
- Fasting/Starving
- Smoking
- Caffeine
Physical Activity is the second component of energy OUT that is the most variable and changeable, the amount of energy expended depends on ____, ______ & ______.
Persons weight
Amount of energy needed for an activity
Time
What is the thermos effect of food?
The amount of energy needed to digest, absorbed, transport, store, and metabolize food.
adaptive thermogenesis is the additional energy expended due to changes in the body (like starvation, trauma, etc.) or changes in the _____
Hormone Status
What is body composition?
The proportion of muscle, bone, for her, and other tissue that makes up a persons body.
What are the numbers for underweight, overweight, obese, morbidly obese on the BMI chart?
Underweight = Below 18.5
Overweight = At or above 25
Obese = Above 30
Morbidly obese = Above 40
The cluster of symptoms (like Insulin resistance, abnormal blood lipids, and high blood pressure) are called _____
Metabolic Syndrome
as a person gets fatter, it feels adipose tissue first. Fat well then migrate to into other tissues like the liver and muscles, this is called _____
Ectopic Fat
What is Insulin Resistance?
A major risk factor that develops Type 2 Diabetes , along with obesity
what percentage of adults are overweight or obese in the US?
70%
what is fat cell development ?
it occurs when energy in exceeds energy out
When body fat decreases, ____ decreases
Leptin
What is Ghrelin?
- Produced by the stomach cells that stimulates appetite and decreases energy expenditure
Brown vs White fat
Brown - What type of factory produces heat instead of making ATP like white fat does
Obesogenic Environment is …?
includes all the circumstances that we encounter daily that pushes toward fatness
DRI suggests how many minutes of a day of activity?
60
BMI for clinically severe obesity is estimated at ____% in the U.S
9.2%
What is weight cycling?
Repeated loss and regain of body weight
What is gastric bypass surgery?
The surgeon constructs a small gastric pouch, and connects it directly to the JEJUNUM so that the flow of food bypasses a substantial portion of the small intestine
what is the gastric banding surgery?
The surgeon create a small gastric pouch, using an inflatable band place near the top of the stomach. The band is tighten or loosen by adding or removing fluid via an access port placed under the skin.
what is a sleeve gastrectomy?
The surgeon removes 70 to 85% of the stomach and staples the remaining portions together to create a vertical, tube shaped stomach with limited capacity
what is a reasonable rate of loss?
Half to 2 pounds per week or 5 to 10% of body weight over six months
in general, a diet should include enough kcals to get all nutrients, this means it should provide
1200 to 1500 kcals per day for women
1500 to 1800 kcals per day for men
what is volumetrics?
Reducing energy density of diet by eating foods, low in kcal, but high in density.
SMART goals meaning…
S: stands for specific, defines goal clearly
M: stands for measurable track progress, and measure outcomes
A: stands for attainable, set a goal that is challenging, but still realistically achievable
R: stands for relevant confirm that goal is meaningful and fits lifestyle
T: stands for time-based create a time frame with specific dates for beginning actions in accomplishing goals
