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Kin 146 > Energy Balance and Body Composition > Flashcards

Energy Balance and Body Composition Flashcards

1
Q

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

A

water

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2
Q

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

A

fat

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3
Q

What is the psychological aspect of energy intake

A

apetite

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4
Q

What is the physiological response for energy intake

A

hunger

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5
Q

What is satiation

A

feeling of fullness, cue to stop eating

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6
Q

What is statiety

A

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

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7
Q

What are the 4 factors of thermogenesis

A
  1. basal metabolism
  2. physical activity
  3. thermal effect of food
  4. adaptation responses
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8
Q

What is the healthy weight range for BMI

A

18.5-24.9

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9
Q

What is visceral fat

A

central obesity

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10
Q

What is an indicator of visceral fat

A

waist circumference

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11
Q

The energy required to digest and absorb food is known as

A

the thermic effect of food

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12
Q

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

A

at risk because of elevated waist circumference

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13
Q

Visceral fat is

A

the fat surrounding the organs

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14
Q

What are some risks being underweight

A

fighting disease
menstrual irregularities
osteoporosis

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15
Q

What are some risks being overweight

A

CVD
diabetes
cancer
inflammation and metabolic syndrome

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16
Q

What is the result of thermogenesis

A

energy output

17
Q

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

A

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

18
Q

What is epigenetic modification

A

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

19
Q

What is leptin and what does it do

A

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

20
Q

Where is leptin produced

A

adipose tissue

21
Q

Where does leptin act as a hormone

A

hypothalamus

22
Q

What would happen with a leptin deficiency

A

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

23
Q

What works alongside genetics as a factor in overweight and obesity

A

environment

24
Q

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

A

proteins

25
Q

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

A

fibre

26
Q

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

A

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

27
Q

What is the DRI for physical activity

A

60 min moderate per day

28
Q

What is health Canadas recommendation for physical activity

A

150 minutes moderate-to-vigorous activity per week

29
Q

What are the recommendations for sedentary behaviour

A
  • limit sedentary behaviour to <8 hours
  • <3h recreational screen use
  • break up long periods of sitting
30
Q

Leptin resistance develops with…

A

obesity

31
Q

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

A

motivation

32
Q

What are some social consequences of obesity

A

discrimination
judgement of appearance
assumption of laziness

33
Q

What are some mental consequences of obesity

A

embarrassment
rejection, shame, or depression

34
Q

What are some successful strategies for weight loss

A

small changes
moderate losses

35
Q

What is the realistic energy intake deficit

A

500-1000kcal deficit

36
Q

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

A

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

37
Q

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

A

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

38
Q

What is the weight loss registry

A

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

39
Q

What are some ways to keep the weight off

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

Kin 146 (8 decks)

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