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HLTH 331 > Energy Balance and Appetite > Flashcards

Energy Balance and Appetite Flashcards

1
Q

1 g of CHO is how many kcals?

A

4 kcals

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2
Q

1 g of Fat is how many kcals?

A

9 kcals

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3
Q

1g of Protein is how many kcals?

A

4 kcals

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4
Q

1g of alcohol is how many kcals?

A

7 kcals, but noting good/it is toxic

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5
Q

Basal Metabolic Rate accounts for what percentage of calories out?

A

65%

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6
Q

Non-exercise activity thermogenesis accounts for what percentage of calories out?

A

20%

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7
Q

Exercise activity thermogenic accounts for what percentage of calories out?

A

10%

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8
Q

Thermic effect of feeding for what percentage of calories out?

A

5%

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9
Q

What is resting energy expenditure (RER)

A

Amount of energy required by the body in resting condition

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10
Q

Conditions for measurements for RER

A
  1. Fasted 3-4 hours
  2. Doesn’t need to be measured following sleep
  3. No Exercise for 12 hours to test
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11
Q

RER is typically what percentage higher or lower compared to BMR

A

10% higher

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12
Q

RER or BMR more accurate?

A

BMR but more restrictive conditions

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13
Q

What is Basal Metabolic Rate (BMR)

A

Amount of energy needed to maintain basic life metabolic processes at rest

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14
Q

What are the conditions for calculating BMR

A
  1. Overnight fast (12 hours)
  2. Measured in the morning following sleep
  3. No Exercise for 24 hours prior to test
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15
Q

What 5 factors effect BMR?

A
  1. Sex
  2. Free Fatty mass (More Musclez)
  3. Age
  4. pregnancy
  5. NOT Food
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16
Q

What is the thermic effect of food?

A

Reflects the energy cost (burned) during food digestion, absorption, and storage

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17
Q

What nutrient has the highest therogenic effect?

A

Protein

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18
Q

Physical Activity for energy includes what 2 things?

A

All exercises and non-exercising activities associated with daily living

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19
Q

NEAT

A

Portion of daily energy expenditure resulting from spontaneous physical activity that is not the result of voluntary exercise

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20
Q

EAT

A

Number of calories burned when engaging in purposeful excerise

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21
Q

1 hour of intense exercise is how many kcal?

A

800-1000 kcal

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22
Q

What is Metabolic Equivalent of Task (MET)

A

Ratio of the rate of energy expended during an activity to the rate of energy expended at rest

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23
Q

What is 1 Met

A

The amount of O2 consumed while sitting at rest
~3.5mL/kg/min

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24
Q

Is the the response of human energy expenditure to increased PA additive or constrained?

A

It can be both but can be constrained
-Naturally reduced RMR+DIT+Other because tired and sit after a workout = Not getting steps in

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25
Q

Why are people getting fatter x3

A

1)Energy IN has increased over time
2)Energy OUT has decreased over time (less manual labour)
3)PA is being engineered out of society

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26
Q

There as been a____% increase in calorie intake since 1961

A

24%

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27
Q

What percentage of the Canadian diet is processed and ready-to-eat foods?

A

62%

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28
Q

What is obesity?

A

A progressive chronic disease characterized by abnormal or excessive fat accumulation that impairs health

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29
Q

What is obesity associated with?

A

T2D
High BP
Heart Disease
Stroke
Arthritis
Cancer
Etc

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30
Q

True or False PA can stop negative effects determined by BMI

A

True, a BMI may be high but PA can eliminate the effects

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31
Q

What is BMI?

A

Universal definition of overweight and obesity

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32
Q

Underweight BMI and Risk

A

Less than 18.5 kg/m2
Increased

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33
Q

Normal Weight BMI and Risk

A

18.5-24.9 kg/m2
Least

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34
Q

Overweight BMI and Risk

A

25.9-29.9 kg/m2
Increased

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35
Q

Obese Class 1 and Risk

A

30-34.9 kg/m2
High

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36
Q

Obese Class II and Risk

A

35.0 -39.9 kg/m2
Very High

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37
Q

Obese Class III and Risk

A

Greater or equal to 40 kg/m2
Extremely High

38
Q

Body Mass Limitations x3

A
  1. Body Composition
  2. Fat Distribution
  3. Ethnic Groups and Age
39
Q

Why is BMI used?

A

Easy to Use and Calculate
Limited time in society

40
Q

Odds ratio was higher for Low BMI and High PMF or High BMI and low PBF

A

High BMI and Low PBF

41
Q

Direct methods (gold standards) for measuring body composition

42
Q

Indirect Methods for Measuring Body composition Lab Based

A

Hydrostaic Weighting
BodPod

43
Q

Indirect Methods for measuring body composition Field Based

A

Skinfolds
BIA

44
Q

DEXA
Cost
Time
Technician Skill
Subject Comfort
Error

A

High
~30 Min
High
Mod-High
1.2%

45
Q

MRI/CT
Cost
Time
Technician Skill
Subject Comfort
Error

A

High
~10-45min
High
Moderate
~1.2%

46
Q

Hydrostatic Weighing
Cost
Time
Technician Skill
Subject Comfort
Error

A

High
30-60 min
High
Low
2.3%-2.8%

47
Q

BodPod
Cost
Time
Technician Skill
Subject Comfort
Error

A

High
10 min
Med
Mod
2-3%

48
Q

SKF
Cost
Time
Technician Skill
Subject Comfort
Error

A

Low
10-30min
High
Low
3-3.5%

49
Q

Bioelectrical Impedance Analysis
Cost
Time
Technician Skill
Subject Comfort
Error

A

Low
5min
Low
High
3-3.5%

50
Q

Subcutaneous Adipose Tissue is what % of total body fat

A

Over 80% of total body fat

51
Q

Subcutaneous Adipose Tissue stores what

52
Q

What tissue is responsible for adrenergic stimulation and endocrine regulation (Adrenaline)

A

Subcutaneous Adipose Tissue

53
Q

Where is Subcutaneous Adipose Tissue found?

A

Glutes, Thighs, Stomach

54
Q

What % of body fat is Visceral Adipose Tissue?

55
Q

What is the role of Visceral Adipose Tissue?

A

Protects Organs

56
Q

Why is excess amounts of Visceral Adipose Tissue fat?

A

Secretes pro-inflammatory Cytokines

57
Q

Visceral obesity is associated with what

A

Metabolic Abnormalities
-Increased risk of T2D and Coronary heart disease

58
Q

What may mediate insulin resistance?

A

Visceral Adipose Tissue

59
Q

Whatt issue is most sensitive to exercise and alc?

A

visceral Adipose Tissue

60
Q

Men or Women have more obesity

61
Q

Men or Women have more VAT fat

62
Q

Women or Men have more Subcutaneous Fat

63
Q

Men accumulate Fat where?

A

Central Adiposity
Android Obesity

64
Q

Women accumulate fat where?

A

Lower body fat accumulation
Gynoid Obesity

65
Q

True or False a diet high in added sugar or other processed carbs should have no special adverse effects of metabolism or body composition after considering total calorie consumption.

A

True

Calorie is just a calorie

66
Q

Higher glucose oxidation occurs with a proteins or fat

67
Q

What is the conventional model for weight gain?
Calorie is Just a Calorie

A

Overeating increases energy intake and accompanied by decreased energy expenditure, increases circulating metabolic fuels (glucose and lipids) and increase fat storage (anabolic adipose)

67
Q

Explain the CHO-Insulin Model
Calorie is NOT just a calorie

A

CHO intake increases insulin secretion, which increases fat storage (anabolic adipose), which decreases circulating metabolic fuels (glucose and lipids) and increases hunger

Hunger results in increased energy intake and decreased energy expenditure
-increasing weight so carbs increase weight gain by increasing hunger

67
Q

Carb and Fat intake has remained the same despite population weight gain?

68
Q

A Reduced Carb diet had what effect on Fat Oxidation
calorie on calorie compared to RF

A

Increased Fat Oxidation

68
Q

A reduced fat diet had what effect on oxidation
calorie on calorie compared to RC

A

No effect on oxidation

69
Q

For a cumulative effect of body fat loss one should use a RF or RC diet

70
Q

What diet RF or RC decreases energy expenditure

71
Q

What are processed foods typically made of?

A

Hydrogenated Oils
High Fructose Corn Syrup
Flavouring Agents and Emulsifers

NO FIBRE

72
Q

Why may processed foods increase weight gain compared to unprocessed foods

A

Fibre = Hunger and there is limited fibre in processed foods.

73
Q

Ad libtum how many more calories were consumed on a ultra processed diet compared to unprocessed

74
Q

By 2030 what percentage of the US will be obese

A

50% obese
Greater the 50% obese in 29 states

25% will have severe obesity
greater the 25% in 25 states

75
Q

What physiological components control energy intake

A

1)Afferent peripheral hormonal testing (appetite vs anorexigenic)

2)Central Integrationon

3)Efferent Signaling

4)Behaviour Change

76
Q

Appetite Inhibiting Hormones x5

A

CKK
PYY (intestine)
GLP-1 (intestine)
PP (pancreas)
Leptin (adipose tissue)

77
Q

Appetite simulating hormones

A

Ghrelin (stomach)

78
Q

Tonic Appetite Signals are based on what

A

Body Composition
Fat mass and Fat-Free Mass

79
Q

What is Orexigenic hormone

80
Q

Anorexigenic means

81
Q

Neuropeptides of Orexigenic

82
Q

Neuropeptides for anorexigenic hormones

A

POMC- alpha-MSH
CART

83
Q

Hormones go to what part of the brain

A

ARC
Articulate Nucleus (produces the neuropeptides)

84
Q

What is the role of the vagus nerve

A

1)Important source of indirect neuronal stimulation

2)Composed of efferent/afferent sensory fibres (goes both ways)

3)May be involved directly with the CNS or indirectly with peripheral peptides

85
Q

Exercise intensity has what relationship with ghrelin post exercise

A

Higher intensity = decreased grhelin

86
Q

Exercise intensity has what relationship with appetite post exercise

A

Appetite decrease with intensity

87
Q

What is the relationship between lactate and appetite and grhelin

A

Increase lactate = longer suppression of appetite and ghrelin

88
Q

What training should you do to reduce appetite

A

Interval Training

89
Q

How is exercise different in women for appetite reduction

A

When in the menstrual phase, extra hormones act a a prohibitor to energy out= weight gain

Grehlin is decreased

HLTH 331 (7 decks)

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