chapter 7: energy balance

Question 1

by legal definition, a low-fat food is what?

Answer 1

less than 3g of fat per serving

Question 2

sugar-free iced tea vs iced tea

Answer 2

has less than 0.5 g of sugar per serving

Question 3

what methods do food manufacturers use to reduce the fat content of foods?

Answer 3

-replacing fat w/ gums or other gibers
-replacing fat w/ water
-incorporation of air into whipped products
-replacing fat w/ Olestra

Question 4

What is the formula for calculating BMI?

Answer 4

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」

Question 5

order white, yellow, & red peaches from most-least antioxidants

Answer 5

red, white, yellow

Question 6

what toxic compounds arise as normal body processes?

Answer 6

ammonia, peroxides, carbon dioxide

Question 7

best way to support the body’s natural detoxification pathways?

Answer 7

regularly consume a balance diet including lean proteins, fruits, veggies, whole grains

Question 8

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

Answer 8

「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

Question 9

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 」

Answer 9

「pregnant」
「150 lbs w 25% body fat」
「35-year-old man」
「6’2” & 180lbs 」

Question 10

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.

Answer 10

scenario a - DIRECT calorimetry
scenario b - INDIRECT calorimetry

Question 11

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」

Answer 11

「underweight: Brittany」
「healthy weight: Kathy」
「overweight: Darlene」
「obese: Janice」

Question 12

which factors determine BMI

Answer 12

weight, height

Question 13

what is underwater weighing?

Answer 13

weighed on standard scale, then weighed again while submerged in water; the difference between the 2 weights is used to estimate total body volume

Question 14

what is air displacement weighing method?

Answer 14

placed in chamber that measures body volume by measuring the volume of air displaced while sitting inside chamber

Question 15

what is bioelectrical impedance analysis?

Answer 15

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.

Question 16

what is the measurement of skinfold thickness?

Answer 16

clinician uses calipers to measure layer of fat directly under the skin @ several sites on body

Question 17

what is dual energy X-ray absorptiometry? (DXA)

Answer 17

Lying on the back while the machine emits low levels of radiation quantifies the amounts of fat, lean tissue, and bone mass.

Question 18

how are the following affected by excess body weight?
-sleep apnea -heart disease -gallstone formation -liver damage -erectile dysfunction

Answer 18

「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

Question 19

which factors promote fat storage?

Answer 19

advancing age, energy intake > energy expenditure, childbearing, low levels of thyroid hormone

Question 20

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

Answer 20

-thinking about food all the time
-cessation of menstrual periods
-fainting due to low blood sugar
-feelings of shame accompanying eating

Question 21

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

Answer 21

a) positive energy balance
b) negative energy balance.

Question 22

the dietary approach most successful in long-term studies is primarily plant-based, and ___.

Answer 22

high-fiber

Question 23

the instrument used to determine the calorie content of food is called?

Answer 23

bomb calorimeter

Question 24

rank the categories of energy use from highest to lowest:
「thermogenesis」 「basal metabolic rate (BMR)」 「physical activity」

Answer 24

BMR, physical activity, thermogenesis

Question 25

resting metabolic rate (RMR) is 「lower/higher/equal」than basal metabolic rate (BMR)

Answer 25

higher than

Question 26

what is basal metabolism?

Answer 26

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.

Question 27

the bomb calorimeter works by ___

Answer 27

measuring heat given off by a food as its burned

Question 28

What is not included in BMR?

Answer 28

energy for physical activity, digestion, absorption, processing of recently consumed nutrients.

Question 29

during physical activity, a lot of energy is lost as:
「respiration」 「heat」 「evaporation」 「calories」

Answer 29

heat

Question 30

increasing lean body mass will 「increase/decrease/not affect」 BMR

Answer 30

increase

Question 31

thermic effect of food is the calories used __

Answer 31

to digest foods we eat

Question 32

Which factor DECREASES basal metabolism?
-high calorie intake, exercise, eating carbs, low calorie intake, loss of lean tissue, dieting

Answer 32

low calorie intake, loss of lean tissue, dieting

Question 33

how much does physical activity increase energy expenditure beyond basal metabolism?

Answer 33

15%-30%

Question 34

direct calorimetry measures the amount of:

Answer 34

body heat released by a person

Question 35

if height, weight, and physical activity level are held constant, energy requirements __ as an adult ages

Answer 35

decrease

Question 36

which are used to calculate Estimated Energy Requirements for adults w/ the Food & Nutrition Board’s formula?
% body fat, weight, height, age

Answer 36

weight, height, age

Question 37

which individual has a lower body fat if both individuals weigh 150lbs on dry land?
-underwater weight = 2lbs
-underwater weight = 5lbs

Answer 37

-underwater weight = 5lbs

Question 38

T/F: During measurement of bioelectric impedance, greater adipose stores are associated w/ lower resistance to electrical flow

Answer 38

false

Question 39

for bioelectrical impedance to be accurate, 「」 must be adequate in the person being accessed
-food intake
-hydration
-protein intake
-sleep pattern

Answer 39

hydration

Question 40

a wait circumference greater than 「」 for men & 「」 for women indicates increased risk of disease

Answer 40

40 for men, 35 for women

Question 41

what part of the body closely monitors and regulates body fat? hypothalamus, liver, pancreas?

Answer 41

hypothalamus

Question 42

Bioelectrical impedance is based on the assumption that fat tissue has proportionately 「less/greater」 electrical resistance than lean tissue.

Answer 42

greater

Question 43

there are approximately 3500 kcal in 1 「gram/ounce/pound/kilogram」 of fat tissue

Answer 43

pound

Question 44

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」

Answer 44

「the body closely regulates the body weight and body fat content」
「humans have a genetically predetermined body weight or body fat content」

Question 45

foods high in fiber & water promote feelings of ___

Answer 45

satiety

Question 46

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」

Answer 46

increasing muscle mass through strength training

Question 47

benefits of physical activity include:
「improving bone health」
「reducing stress」
「reductions in bone mass」
「better sleep」
「decreased risk for chronic disease」

Answer 47

improving bone health, reducing stress, better sleep, decreased risk for chronic disease

Question 48

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」

Answer 48

include lean protein, consume foods high in fiber & water, eat meals/snacks more slowly

Question 49

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」

Answer 49

increased bone density, metabolic rate & lean muscle mass; decreased fat mass

Question 50

high basal metabolic rate is a possible cause for: BMI greater than 25 / BMI less than 18.5

Answer 50

BMI <18.5

Question 51

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.

Answer 51

a) contingency management
b) stimulus control
c) chain-breaking
d) self-monitoring
e) cognitive restructuring