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Nutr-100 > Chapter 9 > Flashcards

Chapter 9 Flashcards

1
Q

Leptin

A

a hormone that appears to depress appetite

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2
Q

ghrelin

A

a hormone that contributes to feelings of hunger

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3
Q

energy balance

A

the state of consuming a number of calories that is equal to the number expended. Over a long term, energy balance results in maintenance of a constant body weight

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4
Q

resting metabolic rate

A

RMR, the amount of energy expended during all sedentary activities

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5
Q

exercise metabolic rate

A

EMR, the amount of energy expended during any form of exercise

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6
Q

anorexia nervosa

A

an eating disorder in which a person severely restricts caloric intake because of and intense fear of gaining weight

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7
Q

bulimia nervosa

A

an eating disorder that involves over eating (called binge eating) followed by vomiting (called purging)

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8
Q

binge eating disorder

A

the compulsive need to gorge on food without purging

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9
Q

T/F: the key to weight loss is to not eat snacks

A

F

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10
Q

T/F: Low-carbohydrate diets are the only ones that really work

A

F

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11
Q

T/f: Your genes determine whether you’ll be obese

A

F

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12
Q

T/F: A successful weight management program involves both diet and exercise

A

T

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13
Q

T/F: Anorexia nervosa occurs only in women

A

F

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14
Q

This estimated number of Americans go on a diet each year

A

50-70 million

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15
Q

This percent of individuals maintain thair weight loss for 5 years after completing the programs

A

5%

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16
Q

Healthy body fat percentages for men and women

A

8-19% men, 21-32% women

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17
Q

T/F: you can calculate your optimal body weight using your percent body fat and current body weight

A

T

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18
Q

This percent of the population has a rare condition that account for extreme obesity

A

1%

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19
Q

These two conditions can account for extreme obesity

A

Prader-Willi syndrome, and Bardet-Biedl syndrome

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20
Q

This area of the brain manages appetite

A

hypothalamus

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21
Q

This hormone is produced in fat cells and released into the blood

A

leptin

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22
Q

T/F: controversial evidence shows that moderate-intensity resistance and cardiorespiratory exercise can suppress ghrelin production, as well as gastric bypass surgery

A

T

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23
Q

T/F: carbohydrates are the best at suppressing ghrelin production over a long time

A

F, protein is the best for long periods, but carb’s do work for short periods

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24
Q

T/F: Eatting habits become ingrained as part of family practices and may be difficult to change

A

T

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25
Q

Body fat stores are regulated by these two factors

A
  1. Rate at which fat is ingested or synthesized and stored in fat cells
  2. rate at which energy is expended and fat is metabolized and used for fuel
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26
Q

The RMR represents approximately this percent of the total daily energy expenditure in sedentary individuals

A

90%

27
Q

These factors influence RMR

A

Age, gender, amount of lean body mass

28
Q

The energy require to maintain muscle tissue is ___ than the energy required to maintain fat tissue

A

greater

29
Q

EMR represents approximately this percent of total daily expenditure in sedentary individuals

A

10%

30
Q

EMR can account for this percent range of total daily energy expenditure in actiuve individuals

A

20-40%

31
Q

During heavy exercise EMR may be this many times greater then RMR

A

10-20 times

32
Q

It is estimated that this many americans use diet supplements in an effort to lose weight

A

40 million

33
Q

T/F: Many supplements are highly tested and regulated, and are proven to work

A

F

34
Q

What is the recommended maximum weight loss per week

A

1-2 lbs

35
Q

T/F: diets associated with more then 2 lbs per week don’t show any evedence of significant loss of lean body mass

A

F

36
Q

What amount of calories taken out of a diet is requried to lose 1 pound per week

A

3500 calories

37
Q

Four steps to keep lost weight off

A
  1. establish realistic goals for weight loss
  2. assess and modify your diet
  3. plan your physical activites
  4. focus on behavior modification
38
Q

Approximately this percent of fat loss occurs in the body regions with the highest fat storage

A

90%

39
Q

atkins diet

A

popular very low carb diet. Holds carbs to 20-30% of total caloric intake

40
Q

The zone diet

A

diet program that centers on a 40:30:30 ratio of carbs, protein, fat. Concidered a low carb diet

41
Q

Ornish Diet

A

vegitarian low fat diet, recomments a 70:20:10 ratio of carbs, protein, fats

42
Q

LEARN diet

A

lifestyle, exercise, attitudes, relationships, and nutrition diet, recomments a 60:30:10 ratio of carbs, protein, fats. low fat diet

43
Q

T/F: the word diet means calorie reduction

A

F

44
Q

T/F; Fat is the primary fuel during high intensity exercise

A

F

45
Q

This percent of VO2 max is optimal intensity of exercise for burning the most fat during an endurance exercise workout

A

50-70%

46
Q

If you are overweight or have a low fitness level it is okay to start your intensity of your work outs at this percent of your VO2 max

A

25-50%

47
Q

How much exercise must you perform during a weight loss program

A

enough to burn atleast 250 calories per session,

48
Q

T/F: both high and low intensity workouts can promote weight loss

A

T

49
Q

What are the two types of weight loss surgeries

A

restrictive, and malabsorbtive

50
Q

restrictive procedures

A

such as gastric banding, work by decreasing the amount of food consumed at one time

51
Q

malabsorptive procedures

A

alter digestion by bypassing the small intestine

52
Q

What is the only FDA approved weight loss drug that acts to block fat absorption

A

Orlistat

53
Q

Meridia, and xenical are to weight loss medications that work by

A

increasing serotonin levels in the brain

54
Q

The average mannequin is __ tall and has a ___ waist, while the average woman is ___ tall and has a ___ waist

A

6 foot, 23 inch, 5 foot 4 inches, 30 inch

55
Q

This ratio of adolescent girls suffer from anorexia nervosa, with an average age onset of

A

1/100, 14-18 years old

56
Q

Who has the highest likelihood of developing anorexia nervosa

A

upper-middle-class young women who are extremely self critical

57
Q

Three ways people with anorexia nervosa stay thin

A

excessive exercise, starvation, laxatives

58
Q

This percentage of people with anorexia nervosa eventually suffer from bulimia nervosa

A

50%

59
Q

Bulimia nervosa effects this range of percentages of adolescents in the U.S.

A

1-3%

60
Q

Bulimia nervosa generally begins in this stage of ones life

A

late adolescence or early adult life

61
Q

This many calories is needed to gain one pound of muscle

A

2500

62
Q

The initial weight loss of low-carb diets is primarily

A

water weight

63
Q

resting metabolic rate is a combination of ____ and energy require to preform sedentary activities

A

basal metabolic rate

64
Q

moderate intensity work outs have been shown to ____ and ____

A

reduce appetite and suppress ghrelin

Nutr-100 (11 decks)

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