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MABS Nutrition > Chapter 9 Energy Balance > Flashcards

Chapter 9 Energy Balance Flashcards

1
Q

What is the normal body composition?

A

75% Lean body mass (LBM)…aka Fat free mass (FFM)

25% Fat mass (FM)

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2
Q

how many pounds do children gain until they are 9-10 years old?

A

at a rate of 3.5-7 lbs per year

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3
Q

during puberty, how much height/body weight is gained?

A

20% of adult height
40-50% adult body weight

Males gain 2x LBM as females
FM increase 15-18% (m) and 22-26% (f)

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4
Q

What is basal metabolic rate (BMR)?

A

The rate at which the body expends energy to sustain basic life processes such as respiration, heartbeat, renal function, and blood circulation

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5
Q

what are the methods for assessments and the three E’s?

A

Anthropometric- Height, weight, circumference, body composition

Biochemical- Blood, urine, hair analysis

Clinical- Hair loss, thirst, skin pinch, discoloration

Diet- 24 hour recall, 3 day food record, Food Frequency Questionnaire (FFQ)

Economics , Emotions, Education

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6
Q

What are the BMI ranges for the underweight?

A

Underweight < 18.5

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7
Q

What are the BMI ranges for the overweight?

A

Overweight ≥ 25-30

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8
Q

What are the BMI ranges for the obese?

A

Obese ≥ 30

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9
Q

What are the BMI ranges for the morbidly obese?

A

Morbidly Obese ≥ 40

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10
Q

What are the two hunger-regulating hormones we discussed in class?

A

Ghrelin

Leptin

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11
Q

what is Ghrelin?

A

hunger stimulating hormone

Opposes weight loss
Secreted by stomach cells
Works in the hypothalamus
One of many messengers that signals hunger

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12
Q

what is Leptin?

A

Adipokine hormone

Produced in direct proportion to body fatness
Triggers suppression of appetite

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13
Q

What are the four “Inside-the-Body Theories of Obesity” we discussed?

A

Set-point theory – “Homeostatic weight”

Thermogenesis

Intestinal microbiota

Genetics and obesity

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14
Q

what is Set-point theory – “Homeostatic weight”?

A

Body organs regulate body fatness

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15
Q

what is Thermogenesis Theory?

A

Enzymes in body expend heat from body; spending more calories

Brown adipose tissue (BAT)

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16
Q

what is Intestinal microbiota Theory?

A

Mixed research (reduced food intake but gains in weight; trigger blood lipid changes; damaged inflammation response; etc.)

17
Q

what is the Genetics and obesity Theory?

A

Influence tendency to gain weight or stay lean

Environmental factors

18
Q

What are the “Out-of-Body Theories of Obesity” we discussed?

A

Environmental cues to overeating

Food supply

Physical inactivity

Neighborhoods

National goals to slow or reverse obesity epidemic

19
Q

Discuss the “Out-of-Body Theories of Obesity” we discussed?

A

Environmental cues to overeating
o Available foods
o Human sensations
o Larger portions

Food supply
o Addictive?
 Dopamine activity

Physical inactivity
o Screen time
o Sedentary jobs

Neighborhoods
o Built environment
o Food deserts

National goals to slow or reverse obesity epidemic

20
Q

How do we make sure behavior change is achieved/maintained?

A

By setting small, achievable, realistic goals

21
Q

What food strategies are best for weight loss?

A

Choose appropriate calorie intake

  • Minimum calorie recommendations
  • Composition of weight loss

Adequate intakes
-Supplements

Portion sizes
-Read labels

Meal spacing
-Snacking

22
Q

What are some behavior modifications for weight control?

A

Eliminate inappropriate eating and activity cues

Suppress cues you cannot eliminate

Strengthen cues to appropriate activities

Repeat desired behaviors

Emphasize negative consequences

Emphasize positive consequences

23
Q

What are the three eating disorders we discussed in class?

A
  • Anorexia nervosa
  • Bulimia nervosa
  • Binge eating disorder
24
Q

what is Anorexia nervosa?

A

Self-starvation

Generally cannot recognize condition

25
Q

what is Bulimia nervosa?

A

More prevalent than anorexia

Binge eating and purging

Purges after eating anything

26
Q

what is Binge eating disorder?

A

Respond more readily to treatment than bulimia

Doesn’t always purge after eating…only after binge eating

27
Q

what is the Female Athlete Triad?

A

eating disorder
osteoporosis
amenorrhea

28
Q

what is an eating disorder?

A

restrictive dieting
overexercising
weight loss
lack of body fat

29
Q

what is osteoporosis?

A

loss of calcium from bones

30
Q

what is amenorrhea?

A

diminished hormones

MABS Nutrition (24 decks)

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