Energy Balance and Body Composition Flashcards

1
Q

Energy balance:

A

energy in = energy out

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2
Q

___ changes are gradual, to lose 1lb/week reduce energy consumption by ___kcal/day

A

fat/500

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3
Q

Appetite:

A

psychological cues

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4
Q

Hunger:

A

physiological; gut hormones signal hypothalamus based on presence/absence of nutrients in blood

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5
Q

Satiation:

A

the stop eating signal or fullness feeling

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6
Q

Satiety:

A

the signal to not start eating again

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7
Q

Hypothalamus: part of the brain that controls when and how much you ___, ___ is a hormone produced by the stomach that inhibits hunger by signalling the hypothalamus, ___ is a hormone produced by the stomach that signals the hypothalamus to stimulate appetite and increase gastric ___

A

eat/leptin/ghrelin/emptying

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8
Q

Components of ___ expenditure:

  1. ___: generation of heat, measures ___ expenditure
  2. ___ metabolism: 50-60%, life-sustaining processes
  3. Physical activity: ___%
  4. Adaptation responses to ___
A
energy
thermogenesis/energy
basal
30-50
stress
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9
Q

Basal metabolic rate:

A

energy needed to maintain life under basal conditions

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10
Q

What are basal conditions?

A

completely relaxed, reclined comfortably, awake, thermo-neutral environment, post-absorptive, no recent heavy physical activity

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11
Q

Respiratory quotient = ?

A

RQ = CO2 produced / O2 consumed

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12
Q

Resting metabolic rate:

A

most but not all conditions of BMR are met

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13
Q

Factors that influence BMR:

A

age, height, growth, body composition, gender, fever, stress, temperature, fasting/starvation, malnutrition, hormones, smoking, caffeine, sleep

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14
Q

Male average BMR= ___kcal/day

Female average BMR= ___kcal/day

A

1700

1200

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15
Q

EER=

uses ___ not ___

A

estimated energy requirement = total energy expenditure

mean/RDA

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16
Q
body mass index = ?
underweight = 
healthy weight = 
over weight =
obese =
A
BMI = weight (kg) / height (m^2)
<18.5
18.5-24.9
25-29.9
>30
17
Q

Problems associated with overweight/obesity:

A

T2D, dyslipidemia, hypertension, coronary heart disease, gallbladder disease, obstructive sleep apnea, cancer

18
Q

Problems associated with underweight:

A

malnutrition, osteoporosis, infertility, impaired immunocompetence

19
Q

Fat distribution: either ___ (central) or ___

A

visceral, subcutaneous

20
Q

Fat cell development stages:

A
  1. during growth fat cells increase in number
  2. when energy intake>expenditure they increase in size
  3. if still energy intake>expenditure more are created
21
Q

Set point theory: body tries to ___ and ___ fat stores during times of ___ and tried to adapt to ___ changes

A

conserve/maintain/starvation/intake

22
Q

Lipoprotein lipase:

A

uptakes triglycerides into tissues, higher in obese people, weight loss increases its activity

23
Q

Methods to measure fat distribution

A

skin fold measures, air displacement, plethysmography, hydrodensitometry, DEXA, bioelectrical impedance

24
Q

Malnutrition occurs at ___ weight, consequences include: …

A

any
- weaken immune response, increased risk of pressure injuries, muscle wasting and functional loss, contributes to depression, strain on health care system

25
Q

Types of noticeable muscle wasting:

A

temporal, deltoids, clavicles, scapula

26
Q

Signs of malnutrition:

A

muscle wasting, body fat loss, fluid (edema), loss of grip strength, delayed wound healing, dry/cracked skin, loose skin, dry hair, brittle nails

27
Q

Proteins involved in ___ regulation:

  1. ___: suppresses appetite and increases energy expenditure
  2. adiponectin: increases ___ sensitivity
  3. ghrelin: stimulates ___
  4. ___: suppresses appetite
  5. ___: suppresses appetite
  6. ___: suppresses appetite
  7. resistin: short-term ___, opposes insulin
  8. visfatin: mimics insulin (___)
A

weight
leptin

insulin
appetite
PYY
oxyntomodulin
pancreatic peptide
satiety
lowers glucose
28
Q

Adaptive energy expenditure:

A

usually results from extreme weight loss tactics; body adapts to new intake and alters thyroid function and leptin levels, leads to weight gain after treatment ends

29
Q

causes of obesity:

A

genetics, environment, overeating, lack of physical activity

30
Q

DRI for physical activity:

A

60 mins of moderate activity/day

31
Q

Successful weight loss strategies:

A

realistic intake, small changes, reasonable goals, incorporate healthy eating and physical activity into lifestyle

32
Q

Surgical weight loss options:

A
  1. gastric bypass
  2. gastric banding
  3. gastric sleeve