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kin 170 > Chapter 4 - Weight Management > Flashcards

Chapter 4 - Weight Management Flashcards

1
Q

Body Composition

A

relative amount of fat mass (essential and storage) vs the amount of fat-free mass (muscles, organs, water in the body).

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2
Q

what is weight determined by?

A

combination of genetics, diet, physical activity, metabolism, age, gender, hormones, and stress.

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3
Q

what is weight a balance of?

A

the calories you consume and the calories you burn through various factors that influence your body weight.

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4
Q

What is BMI, and how is it calculated?

A

BMI, or Body Mass Index, is a measure that relates a person’s weight to their height. To calculate BMI, you divide a person’s weight in kilograms by the square of their height in meters. The formula is BMI = weight (kg) / (height (m) * height (m)).

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5
Q

Why is BMI used, and what are its limitations?

A

BMI is used as a screening tool to assess whether a person’s weight is within a healthy range for their height. However, it has limitations, as it doesn’t consider factors like muscle mass, body composition, or age. It may incorrectly categorize muscular individuals as overweight or obese.

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6
Q

What BMI range is considered underweight, and what are the associated risks?

A

A BMI less than 18.5 is considered underweight, and the associated risks include undernutrition, osteoporosis, and infertility.

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7
Q

What BMI range is considered normal, and what health risks are associated?

A

A BMI between 18.5 and 24.9 is considered normal, and there are few health risks associated with this range.

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8
Q

What BMI range is considered overweight, and what are the potential health risks?

A

A BMI between 25 and 29.9 is considered overweight, and risks may include Type II diabetes, hypertension, cardiovascular disease, and certain cancers.

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9
Q

What BMI range is considered obese, and what are the associated risks?

A

A BMI of 30 or higher is considered obese, and it carries a very high risk of health problems.

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10
Q

How does BMI classification apply to the general population?

A

BMI classification is commonly used for the general population as a screening tool for weight-related health risks.

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11
Q

Why is waist circumference measured, and what does it indicate about health?

A

Measuring waist circumference is used alongside BMI as an indicator of excess abdominal fat and associated health risks. It provides insights into the distribution of fat, especially harmful visceral fat around the abdomen.

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12
Q

What are the increased risk levels for waist circumference in men and women, and which health conditions are associated with them?

A

A waist circumference of 102 cm (40 inches) or more for men and 88 cm (35 inches) or more for women is associated with an increased risk of coronary heart disease, Type II diabetes, and hypertension.

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13
Q

body fat range for men?

A

7-25%

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14
Q

body fat range for women?

A

16-35%

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15
Q

what is a skinfold measurment?

A

a method of estimating body fat percentage by measuring the thickness of skinfold folds at specific sites on the body. It’s a simple and cost-effective way to assess body fat, often done using calipers. However, its accuracy can vary, and it may not account for visceral fat.

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16
Q

What is hydrostatic weighing, and how does it work?

A

Hydrostatic weighing involves submerging a person in water to measure their body density. It relies on the principle that lean tissue is denser than fat. It is accurate but not practical for everyday use.

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17
Q

What is the Bod Pod, and how does it estimate body composition?

A

estimates body composition by measuring air displacement in a chamber. It provides a quick, non-invasive estimation of body fat and lean mass and is often used in research and clinical settings.

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18
Q

What is bioelectrical impedance analysis (BIA), and how does it work?

A

BIA is a method of estimating body composition by sending a low-level electrical current through the body. It measures the resistance of body tissues to this electrical signal, which is then used to estimate body fat, lean mass, and other body composition parameters. BIA is convenient and non-invasive but can vary in accuracy.

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19
Q

What is dual energy x-ray absorptiometry (DEXA), and what does it assess?

A

DEXA is a medical imaging technique used to assess body composition, bone density, and fat distribution.

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20
Q

What is the role of skin thickness measurements, and how are they used in body composition assessment?

A

Skin thickness measurements involve using a caliper to measure subcutaneous fat at various sites on the body. The measurements are plugged into formulas and compared to standards.

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21
Q

What are the limitations of skin thickness measurements in body composition assessment?

A

the need for a flawless procedure, the use of proper formulas, and accurate measurements at specific sites. This method is only reliable when the same person performs it on multiple occasions.

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22
Q

How is body composition typically measured in a cost-efficient manner?

A

A cost-efficient approach to body composition measurement often involves measuring limbs. It is practical and widely used in various settings.

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23
Q

What factors can affect the accuracy of bioelectrical impedance analysis (BIA)?

A

The accuracy of BIA can be influenced by factors like hydration levels and the quality of the BIA equipment used.

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24
Q

What is water weighing, and why is it considered one of the most accurate methods for estimating body fatness?

A

involves submerging an individual in a tank of water to measure body volume and density. It is considered highly accurate because it measures the body’s density by comparing underwater weight to weight on land. This allows for precise estimation of body fat percentage using established formulas.

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25
Q

What is the “gold standard” in body composition assessment, and why is it considered highly accurate?

A

Water weighing is often regarded as the “gold standard” in body composition assessment because of its high accuracy and scientific rigor.

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26
Q

What is the Bod Pod, and how does it estimate body composition?

A

The Bod Pod uses air displacement to measure body volume. It is a fast and non-invasive method that correlates well with hydrostatic weighing. The Bod Pod is well-suited for various populations, including children, the elderly, obese individuals, and those with disabilities.

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27
Q

What factors should be considered when using the Bod Pod for body composition assessment?

A

: To use the Bod Pod effectively, individuals must follow a strict protocol, which includes attire (typically a bathing suit or spandex shorts), consider their hydration status, and be aware that increases in muscle temperature can influence the results.

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28
Q

what is the Dual-energy absorption (DEXA)?

A

used to quantify the skeletal and soft tissue components of body mass. Gold standards world wide and typically found at a hospital.

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29
Q

what are the limitations of the DEXA?

A

expensive, limited availability, few trained technicians.

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30
Q

how do you calculate your body fat in lbs?

A

Body Fat in lbs = (Total Body wt.) x (Body Fat % (in decimal form)

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31
Q

how do you calculate your lean body mass?

A

Lean Body Mass = Total Body wt. - Body Fat in lbs.

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32
Q

How does juvenile-onset obesity differ from adult-onset obesity in terms of adipose cell development?

A

juvenile-onset obesity involves an increase in the number of adipose cells (hyperplasia) during childhood and adolescence, primarily due to factors like genetics, nutrition, and the environment. In contrast, adult-onset obesity is characterized by the presence of fewer adipose cells, but these cells can become larger and store excess fat.

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33
Q

Why is the development of adipose cells in childhood important to understand, and how does it affect an individual’s propensity to accumulate fat later in life?

A

The number of adipose cells an individual develops during childhood can significantly impact their propensity to accumulate fat later in life. Those with a greater number of fat cells are at a higher risk of fat accumulation and obesity throughout their lives. This has crucial implications for weight management and obesity risk.

34
Q

What are the health risks associated with excess body fat, and how does the distribution of body fat affect these risks?

A

Excess body fat is associated with various health risks, including increased mortality and reduced life expectancy. The distribution of body fat is a critical indicator of health, with upper body fat storage (common in men and postmenopausal women) being particularly concerning. It is linked to conditions like high cholesterol, triglyceride levels, heart disease, hypertension, impaired immune function, and more.

35
Q

What are the body fat distribution patterns in men and postmenopausal women?

A

Men tend to store fat in the upper body, leading to an “apple shape.” In contrast, postmenopausal women tend to have lower body fat distribution, resulting in a “pear shape.”

36
Q

Why is it difficult to lose fat (achieve weight loss) for individuals with a greater number of adipose cells?

A

because the actual number of fat cells remains relatively constant throughout life. While fat cells can shrink (hypertrophy) or expand, reducing the number of fat cells is difficult. This impacts an individual’s propensity to accumulate fat and their ability to manage weight effectively.

37
Q

what can abdominal fat cause an increase in?

A

hypertension, risk of type 2 diabetes, stroke, early onset heart disease, certain cancers.

38
Q

the probabilities of lean/obese parents having lean/obese children are:

A

2 lean parents: 90% chance child will be lean, 10% chance child will be obese

1 lean 1 obese parent: 60 % chance child is lean, 40 % chance child is obese

2 obese parents: 20 % chance child is lean, 80 % chance child is obese.

39
Q

What is the estimated genetic contribution to an individual’s body fat, and how many genes associated with obesity have scientists identified so far?

A

The estimated genetic contribution to an individual’s body fat ranges from 25% to 40%. Scientists have identified more than 600 genes associated with obesity. These genes influence factors such as body size and shape, body fat distribution, and metabolic rate.

40
Q

explain the genetic factor contributing to weight problems:

A

Genetic predisposition can influence how the body stores and regulates fat, making some individuals more susceptible to weight problems.

41
Q

explain physiological factor contributing to weight problems:

A

Hormonal imbalances, metabolism, and medical conditions can affect body weight. For example, thyroid issues or insulin resistance can lead to weight problems.

42
Q

explain lifestyle and psychological factors contributing to weight problems:

A

Unhealthy eating habits, sedentary lifestyle, stress, emotional eating, and lack of social support can contribute to weight problems. These factors often intersect, leading to weight gain and obesity.

43
Q

what is Ghrelin?

A

Stimulate appetite.

a hormone in your body that tells your brain when it’s time to eat. When your stomach is empty, ghrelin levels go up, making you feel hungry. When you eat, ghrelin levels go down, signaling that you’re full and satisfied.

44
Q

where is ghrelin secreted from?

A

Secreted from the stomach & cells of the pancreas.

45
Q

when was leptin discovered?

A

1994.

46
Q

explain leptin

A

The “satiety hormone”

primarily produced by fat cells in the body and plays a key role in regulating appetite and body weight. It acts as a signal to the brain, specifically the hypothalamus, to convey that there are sufficient energy reserves in the body. When leptin levels are high, it suppresses appetite and increases metabolic rate, helping to maintain or reduce body weight.

47
Q

what is leptin produced by?

A

adipose tissue – subcutaneous fat.

48
Q

what is the key role of leptin?

A

increasing satiety and energy expenditure through hypothalamus action.

49
Q

what is leptin stimulated by?

A

insulin, estrogen, glucocorticoids

50
Q

what are glucocorticoids?

A

a class of hormones that regulate metabolism and the immune response and have anti-inflammatory properties.

Releases cortisol.

51
Q

what is leptin inhibited by?

A

androgens, growth hormone, FFA (free fatty acids).

52
Q

what inhibition of leptin will act as an “override”?

A

leptin is inhibited by test and estrogen – will override hormone fluctuation making you want to eat more.

53
Q

what is snacking often a function of?

A

often psychological.

54
Q

what does leptin regulate?

A

our ability to metabolize body fat.

55
Q

what could potentially happen if we were to inject leptin?

A

could prevent feelings of hunger.

56
Q

Ghrelin Vs. Leptin

A

gremlin makes you hungry, leptin does not.

57
Q

what increases fat cells?

A

hormones

58
Q

what is a a critical component of the body’s response to stress and the “fight or flight” reaction.

A

Hormonal regulation of adrenaline (epinephrine). This hormone is primarily produced by the adrenal glands, which are located on top of the kidneys. When the body perceives a threat or stress, the release of adrenaline is part of a rapid and coordinated response to prepare the body for action.

59
Q

what plays a role in the accumulation of body fat, particularly during puberty, pregnancy and menopause?

A

hormones (test and est)

60
Q

what is a function of the amount of fat storage?

A

number and size of fat cells.

61
Q

Subcutaneous vs visceral fat:

A

Subcutaneous fat is the fat stored just beneath the skin and is less metabolically active. Visceral fat is deep inside the abdominal cavity, surrounding organs, and is metabolically active.

62
Q

on average what type of fat is more common on women and men?

A

Women on average have more subcutaneous fat and men more visceral.

63
Q

What is the primary factor influencing body mass - diet or exercise?

A

Diet plays a more significant role in influencing body mass compared to exercise.

64
Q

How does muscle mass affect daily calorie expenditure?

A

The more muscle mass a person has, the more calories they burn throughout the day.

65
Q

Why is it challenging to reduce calorie intake in today’s environment?

A

Fast food availability and calorie-dense foods make it challenging to reduce calorie intake.

66
Q

Are all fat cells the same in the body?

A

No, fat cells can vary in size and are not uniform. Smaller fat cells are found in abdominal deposits, and larger fat cells are typically found in gluteal deposits.

67
Q

What is the concept of “spot reduction” in fat loss?

A

Spot reduction is the idea that you can lose fat from specific areas of the body through targeted exercises. However, it’s not strongly supported by scientific evidence.

68
Q

What are some lifestyle factors contributing to obesity?

A

Factors include eating calorie-dense foods, relying on fast food, and consuming large restaurant portion sizes.

69
Q

How has physical activity changed in recent years among North Americans?

A

Physical activity has declined among North Americans. On average, they exercise for about 15 minutes a day and spend 170 minutes watching TV.

70
Q

What role do psychological factors play in obesity?

A

Many people use food as a coping mechanism for stress and negative emotions.

71
Q

How are socioeconomic factors related to obesity?

A

with lower-income individuals more prone to obesity.

72
Q

Why do diets often fail, and what is a better approach?

A

Diets often fail because they prioritize quick weight loss over long-term lifestyle changes. A better approach involves focusing on sustainable healthy lifestyle changes.

73
Q

What is the most effective approach to lose body fat while preserving or increasing fat-free mass?

A

Combining resistance exercise with cardiovascular exercise creates a synergistic effect for fat loss while preserving or increasing fat-free mass.

74
Q

What is the synergistic effect in exercise?

A

A synergistic effect is when the combined result of multiple exercises (aerobic and resistance training) working together is greater than what each can achieve individually.

75
Q

How does weight training impact resting metabolic rate?

A

Weight training helps build muscle, which boosts resting metabolic rate.

76
Q

What does EPOC stand for in exercise, and what does it mean?

A

EPOC stands for Excess Post-Exercise Oxygen Consumption. It refers to the additional calories your body burns after a workout, even when at rest.

77
Q

Why is it harder to maintain weight than to lose it?

A

Maintaining weight is harder than losing it because it requires long-term consistency and lifestyle changes.

78
Q

How does a daily calorie deficit of about 500 calories relate to weight loss?

A

Creating a daily calorie deficit of about 500 calories should lead to a weekly weight loss of about one pound.

79
Q

What is EPOC and how does it relate to exercise?

A

EPOC (Excess Post-Exercise Oxygen Consumption) is the extra calorie burn after exercise. It represents the “afterburn” effect, where the body continues to burn calories after a workout.

80
Q
A

kin 170 (12 decks)

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