Chapter 8 Flashcards
1
Q
how much percent of Canadians are overweight?
A
34%
2
Q
how much of Canadians are underweight?
A
2%
3
Q
how much gain in obesity has there been over the past 25 years?
A
9%
4
Q
how much percent of US adults are overweight?
A
More than 60%
5
Q
how much percent of US adults are obese?
A
More than 30%
6
Q
obesity has _______ since 1960
A
doubled
7
Q
At current rates, all American adults will be
overweight by which year?
A
2030
8
Q
Overweight = characterized by a body weight that falls (3 things):
A
1. above the range associated with minimum mortality 2. weighing 10% or more over recommended weight ORRRRRR 3. having a BMI over 25
9
Q
Obesity = severely overweight, with: (3 things)
A
- excess of body fat
- weighing 20% or more over
recommended weight
ORRRRRR - having a BMI over 30
10
Q
how much money spent treating obesity-related
health problems in Canada?
A
$ 2 billion / year
11
Q
how much percent rise has there been in type 2 diabetes in Canada?
A
33%
12
Q
how many premature deaths are there annually in
Canada?
A
21,000+
13
Q
one of the six major controllable
risk factors for heart disease is?
A
obesity
14
Q
how much weight loss in obese
individuals can reduce the risk of certain
diseases and increase life expectancy?
A
Weight loss of only 5-10%
15
Q
Can Someone be Over-fat and Fit?
A
YES- Research at the Cooper Institute finds those that are fit (based on cardiovascular testing) have a lower mortality risk than those who are unfit, even if overweight or obese
16
Q
Genetic factors influence:
A
body size and shape,
body fat distribution,
and metabolic rate
17
Q
Genetic contribution to obesity estimated to be how much percent of the problem?
A
5-40% (genetic factors difficult to control)
18
Q
the sum of all vital
processes by which food energy and
nutrients are made available to and
used by the body =
A
metabolism
19
Q
the energy
required to maintain vital body
functions; the largest component of
metabolism =
A
Resting metabolic rate (RMR)
20
Q
RMR is higher in (3 answers):
A
- men (larger, more muscle mass, etc.)
- People with more muscle mass
- People who exercise
21
Q
RMR is lower in:
A
- Women (smaller, less muscle mass, etc.)
- People who are sedentary
- People who have lost weight
22
Q
Energy balance equation:
A
Energy in: food calories
Energy out: physical activity (20-30%)
food digestion (+/- 10%)
Resting metabolism (65-70%)
23
Q
Physiological Factors Contributing to Excess
Body Fat:
A
Hormones
24
Q
what plays a role in the accumulation of
body fat?
A
hormones
25
what hormone may be involved in
| the regulation of appetite and metabolic rate?
the hormone leptin
26
Hormonal changes in women (puberty,
| childbirth, menopause) affect:
amount + location
| of body fat
27
Weight cycling, or “yo-yo” dieting may affect
| RMR, but:
weight loss is still a health benefit
28
compared to 1991, Canadians now ..
1. consume 400 more calories/day
2. consume 50 g. more refined and simple carbohydrates/day
3. eat out more often -
4. eat + CHO, ++ fat, = protein,
larger portions, + sugar.
29
Canadians eat in restaurants about:
300x per year (average: 5.75 times / week).
30
People tend to underestimate their actual
| portion sizes by about:
25%, or about 600 calories
| per day
31
People tend to overestimate their actual calorie
expenditure and activity level – studies show as
much as:
40 - 50% unintended exaggeration
32
there is a strong correlation (60%) between incidence of
| overweight and:
amount of TV watched
33
Canadian activity level has declined by approx. :
200 to 400 calories / day
34
Physical activity levels have declined; on
| average, Americans spend:
- 15 minutes per day exercising
| - 170 minutes per day watching TV + movies
35
Eating can substitute as a way of:
coping with stressful situations
36
what kind of influences form
established eating patterns and can be
difficult to recognize and change?
Cultural and family influences
37
More women tend to be obese at _____ and more men are obese at _____
lower income levels
higher income levels
38
“low fat burners” =
people who convert more
| dietary fat to body fat
39
foods high in protein are often:
high in fat
40
for weight and nutritional management, Consume foods with :
high nutrient density
and
low energy density
41
increase daily physical activity to at least:
30 minutes per day
42
to lose weight or maintain weight loss, how many minutes per day of exercise is recommended?
60-90
43
CV endurance exercise compared to other forms of exercise does what?
burns more calories
44
Calories are burned during:
the exercise period
| and during the recovery period
45
Strength training builds muscle mass, which
| can increase:
metabolic rate
46
High intensity exercise may not be as:
sustainable as moderate intensity exercise (motivation, enjoyment, etc.)
47
Low-intensity exercise: more energy burned ...
from fat
48
High intensity exercise: more energy burned...
overall
49
Thoughts about yourself and how you think
of yourself within your environment – images
of the “ideal” self can promote:
low self-esteem
50
ongoing and self-evaluative
| internal dialogue is also known as:
Realistic “self-talk”
51
Don’t try to lose more than:
0.25 – 1 kg per week
52
7700 calories corresponds to:
1 kg. of body
| weight (3500 calories = 1 pound)
53
how much percent of
people who lose weight
are able to maintain it
over time?
only 10-15%
54
Low-carbohydrate diets have not been proven
safe over the long-term – high fat or high protein
diets may lead to:
heart disease
55
Low-fat diets should focus on:
nutrient dense
foods, especially whole-grains, fruits, and
vegetables
56
People who have been successful at long-term
| weight loss:
track food intake + engage in 60 or
| more minutes of physical activity per day
57
Prescription weight-loss drugs cause moderate
| weight loss, but all have:
risks and side effects
58
Prescription weight-loss drugs are recommended
| only for people:
- with a BMI over 30
- unable to lose weight with lifestyle changes
* balance between risks from drugs
+ risks from chronic obesity *
59
Surgical intervention may be recommended for
some people who have a BMI of __ or higher or
who are __ or more pounds overweight
40, 100
60
what modifies the
gastrointestinal tract by changing the size of
the stomach or how the intestine drains,
restricting the amount of food that can be eaten?
Gastric bypass surgery
61
the mental representation a
| person holds about her or his body =
body image
62
Body dysmorphic disorder (BDD):
n Related to obsessive-compulsive disorder
n Can lead to depression, social phobia, suicide
n Treated with medication and psychotherapy
63
n Muscle dysmorphia =
a disorder characterized by
distorted body image; affected people (often male
body builders) inaccurately perceive themselves
as small, with underdeveloped muscles
64
a serious disturbance in
eating pattern and behavior, characterized by a
negative body image and concerns about body
weight or body fat =
eating disorder
65
major types of eating disorders:
n Anorexia nervosa
n Bulimia nervosa
n Binge-eating disorder
66
```
+ refusal to maintain body weight at a
minimally healthy level
+ an intense fear of gaining weight or
becoming fat
+ Distorted body image, obsessive
exercising
+ Severe medical complications, muscle
wasting, heart damage, including death
======?
```
anorexia nervosa
67
+ recurrent episodes of binge eating and purging:
overeating (e.g. 1,000 to 60,000 calories) and then using
compensatory behaviors such as vomiting +
excessive exercise to prevent weight gain.
+ Begins in early adolescence or adulthood
+ Weight may fluctuate somewhat, no great losses
+ Binge-purge cycles place tremendous stress on the
body, including acid damage to mouth + teeth
===========?
bulimia nervosa
68
```
n Eating patterns:
n eating very rapidly
n eating until uncomfortably full
n eating when not hungry
n eating alone
n lack of control over eating behavior in general
n Feelings of guilt, shame, and depression
=========?
```
binge eating disorder
