Energy Balance and Body Composition

Question 1

What are rapid changes in weight as a result of shift in energy balance

Answer 1

water

Question 2

What are gradual changes in weight as a result of shift in energy balance

Answer 2

fat

Question 3

What is the psychological aspect of energy intake

Answer 3

apetite

Question 4

What is the physiological response for energy intake

Answer 4

hunger

Question 5

What is satiation

Answer 5

feeling of fullness, cue to stop eating

Question 6

What is statiety

Answer 6

do not start eating again, plays a role in overriding response

Question 7

What are the 4 factors of thermogenesis

Answer 7

1. basal metabolism
2. physical activity
3. thermal effect of food
4. adaptation responses

Question 8

What is the healthy weight range for BMI

Answer 8

18.5-24.9

Question 9

What is visceral fat

Answer 9

central obesity

Question 10

What is an indicator of visceral fat

Answer 10

waist circumference

Question 11

The energy required to digest and absorb food is known as

Answer 11

the thermic effect of food

Question 12

A man with BMI of 24 and waist circumference of 41 would be considered

Answer 12

at risk because of elevated waist circumference

Question 13

Visceral fat is

Answer 13

the fat surrounding the organs

Question 14

What are some risks being underweight

Answer 14

fighting disease
menstrual irregularities
osteoporosis

Question 15

What are some risks being overweight

Answer 15

CVD
diabetes
cancer
inflammation and metabolic syndrome

Question 16

What is the result of thermogenesis

Answer 16

energy output

Question 17

Fat cell size decreases with fat loss, but is there an actual decrease in fat cell count?

Answer 17

no, once fat cells form they do not leave - that’s why its so hard to maintain weight loss

Question 18

What is epigenetic modification

Answer 18

changed lifestyle in a way that reduces the risk of obesity at the cellular level (not changing genetics, just cells)

Question 19

What is leptin and what does it do

Answer 19

obesity gene
- promotes negative energy balance; supresses appetite and increases energy expenditure

Question 20

Where is leptin produced

Answer 20

adipose tissue

Question 21

Where does leptin act as a hormone

Answer 21

hypothalamus

Question 22

What would happen with a leptin deficiency

Answer 22

no appetite suppression or negative energy balance promotion - therefore major weight gain and increased eating habits

Question 23

What works alongside genetics as a factor in overweight and obesity

Answer 23

environment

Question 24

What macronutrient is less present in our current diets compared to ancient humans

Answer 24

proteins

Question 25

What nutrient is less present in our current diets compared to ancient humans

Answer 25

fibre

Question 26

How do activity levels between modern and ancient humans differ and what is the impact on weight

Answer 26

ancient humans hunted for food - required laboured work humans now don't have to search for food - leading to more sedentary behaviour

Question 27

What is the DRI for physical activity

Answer 27

60 min moderate per day

Question 28

What is health Canadas recommendation for physical activity

Answer 28

150 minutes moderate-to-vigorous activity per week

Question 29

What are the recommendations for sedentary behaviour

Answer 29

- limit sedentary behaviour to <8 hours - <3h recreational screen use - break up long periods of sitting

Question 30

Leptin resistance develops with...

Answer 30

obesity

Question 31

What is considered the key to success in maintaining healthy weight levels

Answer 31

motivation

Question 32

What are some social consequences of obesity

Answer 32

discrimination judgement of appearance assumption of laziness

Question 33

What are some mental consequences of obesity

Answer 33

embarrassment rejection, shame, or depression

Question 34

What are some successful strategies for weight loss

Answer 34

small changes moderate losses

Question 35

What is the realistic energy intake deficit

Answer 35

500-1000kcal deficit

Question 36

If an 80kg man performs 30 mins of walking at 4mph how much is he burning

Answer 36

5 METs x 3.5 mL/kg/min = 17.5 mL/kg/min = 0.01750 L/kg/min 0.01750 x 80 kg = 1.4 L/min converted to kcal = 1.4L x 5kcal/L = 7 kcal/min 7 kcal/min x 30 mins = 210 kcal therefore he burns 210 kcal in 30 mins

Question 37

If an 80 kg man performs 30 mins of walking at 4 mph, and it is determined he's burning 210 kcal per 30 mins, how long to lose 1 lb if he does it 5x a week

Answer 37

3500 kcal = 1lb 3500/210 = 16.7 sessions 16.7 sessions / 5 per week = 3.3 weeks

Question 38

What is the weight loss registry

Answer 38

the longest prospective study go long term successful weight loss maintenance - tracks over 10,000 people

Question 39

What are some ways to keep the weight off

Answer 39

- small portions - eat breakfast - physical activity - weigh periodically - watch <10 hours of tv weekly