chapter 7: energy balance Flashcards
by legal definition, a low-fat food is what?
less than 3g of fat per serving
sugar-free iced tea vs iced tea
has less than 0.5 g of sugar per serving
what methods do food manufacturers use to reduce the fat content of foods?
-replacing fat w/ gums or other gibers
-replacing fat w/ water
-incorporation of air into whipped products
-replacing fat w/ Olestra
What is the formula for calculating BMI?
WITHOUT CONVERTING:
「 weight (in lbs) x 703 divided by height²」
CONVERTING:
「 weight (in kilograms) divided by height² (in meters」
TO CONVERT:
「 weight: lbs ÷ 2.205」
「height: lbs ÷ 39.37 to get meters」
order white, yellow, & red peaches from most-least antioxidants
red, white, yellow
what toxic compounds arise as normal body processes?
ammonia, peroxides, carbon dioxide
best way to support the body’s natural detoxification pathways?
regularly consume a balance diet including lean proteins, fruits, veggies, whole grains
classify the following as 「energy input」OR 「energy output」
-shivering in response to cold
-digesting a meal
-drinking a glass of wine
-eating a grilled chicken salad
-walking w/ friends
「energy input」
drinking a glass of wine, eating a grilled chicken salad
「energy output」
shivering in response to cold, digesting a meal, walking w/ friends
which of each pair would have a higher basal metabolic rate?
「pregnant / not pregnant」
「150 lbs w 25% body fat / 150lbs w 30% body fat」
「35-year-old woman / 35-year-old man」
「 5’10” & 180lbs / 6’2” & 180lbs 」
「pregnant」
「150 lbs w 25% body fat」
「35-year-old man」
「6’2” & 180lbs 」
distinguish between DIRECT & INDIRECT calorimetry in these scenarios:
a) placed in a small room & the amount of body heat you release raises the temperature of a layer of water that surrounds the room; by measuring the water temp, scientists can determine how much energy is expended.
b) hooked up to a cart that measures amount of oxygen you consume; instruments on the cart convert oxygen use to energy use, determining estimated caloric use.
scenario a - DIRECT calorimetry
scenario b - INDIRECT calorimetry
Determine who is underweight, healthy weight, overweight, and obese.
「DARLENE: 5’2” (62in) & 140lbs」
「JANICE: 5’8” (68in) & 200lbs」
「BRITTANY: 5’8” (68in) & 120lbs」
「KATHY: 5’8” (68in) & 140lbs」
「underweight: Brittany」
「healthy weight: Kathy」
「overweight: Darlene」
「obese: Janice」
which factors determine BMI
weight, height
what is underwater weighing?
weighed on standard scale, then weighed again while submerged in water; the difference between the 2 weights is used to estimate total body volume
what is air displacement weighing method?
placed in chamber that measures body volume by measuring the volume of air displaced while sitting inside chamber
what is bioelectrical impedance analysis?
lying down while clinician places electrode patches & wires on body that run a low-level electrical current through you; calculations of body fat are made based on the concept that lean body mass conducts current & fat mass resists current.
what is the measurement of skinfold thickness?
clinician uses calipers to measure layer of fat directly under the skin @ several sites on body
what is dual energy X-ray absorptiometry? (DXA)
Lying on the back while the machine emits low levels of radiation quantifies the amounts of fat, lean tissue, and bone mass.
how are the following affected by excess body weight?
-sleep apnea -heart disease -gallstone formation -liver damage -erectile dysfunction
「sleep apnea」
excess weight in upper body places pressure on lungs & pharynx
「heart disease」
excess weight & enlarged adipose cells cause increases in LDL-cholesterol, triglycerides, blood clotting, and inflammatory factors
「gallstone formation」
high-fat & high-cholesterol diet increases the cholesterol content of bile
「liver damage」
high-fat diet & weight gain lead to excessive fat accumulation in the liver
「erectile dysfunction」
excess weight causes inflammation & reduced function of blood vessels
which factors promote fat storage?
advancing age, energy intake > energy expenditure, childbearing, low levels of thyroid hormone
which characteristics may signal that dieting behaviors have become pathological?
-thinking about food all the time
-exercising 45min per day on most days of the week
-cessation of menstrual periods
-fainting due to low blood sugar
-feelings of shame accompanying eating
-reaching a BMI of 22
-thinking about food all the time
-cessation of menstrual periods
-fainting due to low blood sugar
-feelings of shame accompanying eating
match the description to the terms 「positive & negative energy balance」:
a) state in which energy intake is greater than energy expended, generally resulting in weight gain
b) state in which energy intake is less than energy expended, resulting in weight loss
a) positive energy balance
b) negative energy balance.
the dietary approach most successful in long-term studies is primarily plant-based, and ___.
high-fiber
the instrument used to determine the calorie content of food is called?
bomb calorimeter
rank the categories of energy use from highest to lowest:
「thermogenesis」 「basal metabolic rate (BMR)」 「physical activity」
BMR, physical activity, thermogenesis
resting metabolic rate (RMR) is 「lower/higher/equal」than basal metabolic rate (BMR)
higher than
what is basal metabolism?
the energy you’re spending to maintain life, like beating of the heart, respiration by lungs, activity required by other organs like the liver, brain, and kidneys.
the bomb calorimeter works by ___
measuring heat given off by a food as its burned
What is not included in BMR?
energy for physical activity, digestion, absorption, processing of recently consumed nutrients.
during physical activity, a lot of energy is lost as:
「respiration」 「heat」 「evaporation」 「calories」
heat
increasing lean body mass will 「increase/decrease/not affect」 BMR
increase
thermic effect of food is the calories used __
to digest foods we eat
Which factor DECREASES basal metabolism?
-high calorie intake, exercise, eating carbs, low calorie intake, loss of lean tissue, dieting
low calorie intake, loss of lean tissue, dieting
how much does physical activity increase energy expenditure beyond basal metabolism?
15%-30%
direct calorimetry measures the amount of:
body heat released by a person
if height, weight, and physical activity level are held constant, energy requirements __ as an adult ages
decrease
which are used to calculate Estimated Energy Requirements for adults w/ the Food & Nutrition Board’s formula?
% body fat, weight, height, age
weight, height, age
which individual has a lower body fat if both individuals weigh 150lbs on dry land?
-underwater weight = 2lbs
-underwater weight = 5lbs
-underwater weight = 5lbs
T/F: During measurement of bioelectric impedance, greater adipose stores are associated w/ lower resistance to electrical flow
false
for bioelectrical impedance to be accurate, 「」 must be adequate in the person being accessed
-food intake
-hydration
-protein intake
-sleep pattern
hydration
a wait circumference greater than 「」 for men & 「」 for women indicates increased risk of disease
40 for men, 35 for women
what part of the body closely monitors and regulates body fat? hypothalamus, liver, pancreas?
hypothalamus
Bioelectrical impedance is based on the assumption that fat tissue has proportionately 「less/greater」 electrical resistance than lean tissue.
greater
there are approximately 3500 kcal in 1 「gram/ounce/pound/kilogram」 of fat tissue
pound
The set-point theory of weight maintenance proposes that ______.
「change in basal metabolic rate and appetite favor weight loss when calorie intake is reduced」
「the body closely regulates the body weight and body fat content」
「setting a specific and attainable weight-loss goal increases the likelihood of achieving the weight-loss goal」
「humans have a genetically predetermined body weight or body fat content」
「the body closely regulates the body weight and body fat content」
「humans have a genetically predetermined body weight or body fat content」
foods high in fiber & water promote feelings of ___
satiety
Which activity will increase the metabolism the most?
「increasing muscle mass through strength training」
「eating more slowly」
「engaging in sedentary activities such as watching television and playing computer games」
「consuming mostly fruits and vegetables」
increasing muscle mass through strength training
benefits of physical activity include:
「improving bone health」
「reducing stress」
「reductions in bone mass」
「better sleep」
「decreased risk for chronic disease」
improving bone health, reducing stress, better sleep, decreased risk for chronic disease
acceptable strategies to help control hunger between meals & snacks include:
「consume foods w/ high glycemic index」
「include lean protein in meals & snacks」
「consume foods high in fiber & water」
「eat meals & snacks more slowly」
include lean protein, consume foods high in fiber & water, eat meals/snacks more slowly
benefits of physical activity on body composition & metabolic rate include:
「decreased metabolic rate」
「increased bone density」
「decreased fat mass」
「increased metabolic rate」
「increased lean muscle mass」
「increased fat mass」
increased bone density, metabolic rate & lean muscle mass; decreased fat mass
high basal metabolic rate is a possible cause for: BMI greater than 25 / BMI less than 18.5
BMI <18.5
match each example w/ the name of the behavior modification technique.
TECHNIQUES: chain-breaking, stimulus control, cognitive restructuring, contingency management, self-monitoring.
EXAMPLES:
a) Louis knows that if he goes home after work he’ll never leave again to go to the gym; now he packs his gym clothes & takes his bag to work, changing after work & going directly to the gym instead of home.
b) Brenda asked her receptionist to put the baked goods that’re usually open on the break room counter into a package to be stored in the cabinet.
c) Bill used to go to the snack bar for a large bag of peanuts at T-ball games, just because he always eats peanuts w/ baseball; now he bypasses the snack bar.
d) Wendy was concerned about weight gain. She started writing down what she ate/drank each day & realized she was eating more than 2500 kcal per day, which was much higher than the 2000-kcal estimate of her daily needs.
e) Tina stopped organizing happy hour w/ margaritas & tortilla chips; instead, she now conducts after-work walking group w/ coworkers to relieve stress.
a) contingency management
b) stimulus control
c) chain-breaking
d) self-monitoring
e) cognitive restructuring
