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Energy Balance Assessment and Body Composition I Flashcards

1
Q

The science of how living organisms obtain and use nutrients to support all the processes required for existence

A

Nutrition

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2
Q

The leading causes of death are

A

Chronic diseases

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3
Q

The top 3 major lifestyle risk factors associated with heart disease, cancer, and stroke are

A

Tobacco, poor diet/inactivity, and alcohol

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4
Q

Nutrients that must be obtained form our diet because either our body cannot synthesize them at all or cannot make them in adequate amounts

A

Essential nutrients

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5
Q

Body can make it in amounts needed to satisfy its physiological requirements

A

Nonessential nutrients

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6
Q

Normally a non-essential nutrient, under certain circumstances, becomes essential

A

Conditionally essential nutrient

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7
Q

What is an example of a conditionally essential nutrient?

A

The essential fatty acids Linoleic and linolenic acids

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8
Q

Become essential in infants since the conversion of linoleic and linolenic acids to these molecules is not adequate

A

Arachidonic acid and DHA

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9
Q

What are the six classes of nutrients?

A
  1. ) Carbohydrates
  2. ) Lipids
  3. ) Proteins
  4. ) Vitamins
  5. ) Minerals
  6. ) Water
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10
Q

Vitamins and minerals are examples of

-we only need small amounts, i.e. less than a gram per day

A

Micronutrients

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11
Q

How do we measure the calories in food?

A

Direct calorimetry via a bomb calorimeter

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12
Q

In bomb calorimetry, food is placed in airtight chamber surrounded by

A

Water

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13
Q

Then oxygen is pumped into the chamber and the food is

A

Ignited

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14
Q

This causes a

A

Temperature increase in the water

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15
Q

The amount of heat required to raise the temperature of 1 gram of water 1 degree Celsius

A

Calorie

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16
Q

The amount of heat required to raise the temperature of 1 kg of water 1 degree Celsius

A

Kilocalorie

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17
Q

Not a nutrient, and it interferes with growth, maintenance, and repair of the body

-yields 7 kcal/g

A

Alcohol

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18
Q

Provide maximal amounts of nutrients for minimal number of calories

A

Nutrient Dense Foods

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19
Q

Tend to include foods that are high in fat and have a low water content with lower amount of essential nutrients

A

Energy dense foods

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20
Q

How do we calculate energy density?

A

ED = Kcals/mass

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21
Q

When a food provides primarily calories, and little else of value to our health, we say that food has

A

Empty Calories

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22
Q

Used to examine the likelihood that intake is adequate in a population

A

Estimated Average Requirement (EAR)

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23
Q

Used as a goal to help ensure adequate intake in an individual

A

Recommended Dietary Allowance (RDA)

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24
Q

Used to examine the likelihood that intake is adequate when no RDA is set for a nutrient

A

Adequate Intake (AI) Level

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25
Q

Used to examine the likelihood of excess or toxicity

A

Tolerable Upper Intake Level (UL)

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26
Q

Meet requirements of 50% of the healthy individuals in each life stage and sex

A

EARs

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27
Q

It is inappropriate to use EARs for

A

Individuals

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28
Q

Accounts for 97% of healthy individuals in specific life stage and sex

A

RDA

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29
Q

Functions to prevent nutrient deficiencies and promote optimal health

A

RDAs

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30
Q

RDAs have a built in

A

Safety margin

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31
Q

RDAs can only be established for nutrients with

A

EARs

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32
Q

Nutrient intake goals for individuals when there is not RDA because of no EAR

A

AI

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33
Q

There are no RDAs for

A

Infants 0-6 months of age

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34
Q

Formulated based on gender, growth, age, physical activity, and body size and composition

A

Estimated Energy Requirements

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35
Q

We can use direct and indirect calorimetry to estimate

A

Energy Expenditure (EE)

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36
Q

Assesses total heat loss from the body

A

Direct measurement of EE

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37
Q

Assesses respiratory gas exchange

A

Indirect measurement of EE

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38
Q

In indirect measurement of EE, 1 L of O2 equals

A

4.8 kcal energy

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39
Q

Stable isotopes such as doubly labeled water can be used to estimate

A

EE

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40
Q

EE can also be estimated using which two mathematical formulas?

A
  1. ) Dietary Reference Intake (DRI)

2. ) Estimated Energy Requirements (EER)

41
Q

Ranges of intakes for each class of energy source that are associated with reduced risk of chronic disease while providing adequate intakes of essential nutrients

A

Acceptable Macronutrient Distribution Ranges (AMDR)

42
Q

What are the AMDRs for

  1. ) Carbs
  2. ) Fat
  3. ) Proteins
A
  1. ) 45-65% of kcals
  2. ) 20-35% of kcals
  3. ) 10-35% of kcals
43
Q

The classic rule is that 1 pound of fat is equal to

A

3500 kcals

44
Q

Excess energy is stored as

45
Q

The largest endocrine organ in the body

A

Adipose tissue

46
Q

Adipose tissue secretes hormones that function in immune and inflammatory processes called

A

Adipokines

47
Q

Undergo hypertrophic growth and hyperplastic growth

A

Adipocytes

48
Q

During weight loss, does the number of adipocytes decrease?

49
Q

Physiological influences on energy intake

A

Hunger and satiety

50
Q

Signals to stop eating

51
Q

Physiologic response to having eaten enough

-tells you when you are ready to eat again

52
Q

What are the 6 regulators of hunger and satiety

A
  1. ) Hypothalamus
  2. ) Gastric Stretching
  3. ) Circulating nutrient levels
  4. ) GI hormones
  5. ) Stress
  6. ) Emotions
53
Q

Appetite stimulant

A

Orexigenic proteins

54
Q

Appetite-depressing proteins

A

Anorexigenic proteins

55
Q

During gastric stretching, signals are relayed to the brain then releases neuropeptides that elicit the sensation of

56
Q

Choosing high-volume, low energy dense foods helps with

A

Weight loss

57
Q

What is the most satiating nutrient?

58
Q

Increase gastric stretching which causes satiety

A

Low-energy dense foods

59
Q

Cause gastric stretching and delayed stomach emptying, thus leading to the feeling of satiety

A

High-fiber foods

60
Q

Leads to WEAK satiety signals

A

High-fat foods

61
Q

Water and fiber provide little, if any, energy to foods. Eating more water-rich and fiber-rich vegetables and fruit can decrease the

A

Energy density of the diet

62
Q

Total energy expenditure is made up of which 4 components?

A
  1. ) BMR
  2. ) Physical activity
  3. ) Thermic effect of food
  4. ) Thermogenesis (minor)
63
Q

Energy expended to adapt to temperature changes

A

Adaptive thermogenesis

64
Q

Energy expended on fidgeting and to support posture

A

Non-exercise activity thermogenesis (NEAT)

65
Q

Theremogenesis constitutes which two types?

A
  1. ) Adaptive thermogenesis

2. ) NEAT

66
Q

The energy required to process food

A

Thermic effect of food

67
Q

The thermic effect of food accounts for

A

10% of TEE

68
Q

Physical activity accounts for

A

15-30% of TEE

69
Q

Energy expended to sustain basic life functions

-i.e. respiration, heart beat, nerve function, muscle tone

A

Basal metabolism

70
Q

What is the resting metabolic rate (RMR or REE) for

  1. ) Males
  2. ) Females
A
  1. ) 1 kcal/kg/hr

2. ) 0.9 kcal/kg/hr

71
Q

Under resting conditions, which organ requires the most energy?

A

The liver (brain is second)

72
Q

Represents the amount of energy required in a rested, fasted state to maintain vital organ function

73
Q

A subject is required to lie down and rest at least 30 minutes prior to the determination of

74
Q

The RMR measured soon after waking in the morning, after a 7-8 hour resting period, and at least 12 hours after the last meal

75
Q

RMR and BMR differ in practice by less than

76
Q

How much higher of a BMR do athletes have than sedentary people?

77
Q

At its highest in early childhood, especially during the first and second years. It peaks again at puberty, continuing through adolescence

78
Q

Muscular relaxation and decreased nervous system activity result in a decrease in BMR of

79
Q

Exposure to a cool environment and hypothermia causes BMR to

A

Increase (shivering thermogenesis)

80
Q

In females, their lowest level of BMR is about

A

1 week before ovulation

81
Q

Thyroxine and epinephrine are the principal regulators of metabolic rate. Stress releases epinephrine, which directly promotes glycogenolysis and increases

82
Q

The principal regulators of metabolic rate

A

Thyroxine and epinephrine

83
Q

In most disease states, there is an

A

Increase in BMR

84
Q

What is an example of a medication that increases BMR?

85
Q

Reduced by sedatives, narcotics, analgesics, alpha and beta blockers, and anesthesia

86
Q

Increased by nicotene

87
Q

The most variable component of energy expenditure is

A

Physical activity

88
Q

Energy that is expended for the plethora of processes involved in digestion, absorption, and metabolism of food releases heat

A

Thermic Effect of Food

89
Q

The proportions of muscle, bone, fat and other tissue that make up a person’s total body

A

Body composition

90
Q

What are the two recommended body fat percentages?

A
  1. ) Obesity percentages

2. ) Insufficient body fat percentages

91
Q 
Health-related classifications of BMI:
• Underweight: 
• Healthy: 
• Overweight: 
• Obese:
A
  • Underweight: <18.5 kg/m2
  • Healthy: 18.5-24.9 kg/m2
  • Overweight: 25-29.9 kg/m2
  • Obese: ≥ 30 kg/m2
92
Q

Obesity increases the risk of which 6 things?

A
  1. ) Atherosclerosis
  2. ) Type 2 DM
  3. ) Cancer
  4. ) Gall bladder disease
  5. ) Joint pain
  6. ) Gout
93
Q

What is the shortcut for calculating healthy weight, i.e. ideal body weight (IBW), and BMR for

1.) Women

A
  1. ) IBW = 100lbs + 5 lbs for every inch above 5 feet

2. ) BMR = IBW x 10

94
Q

What is the shortcut for calculating healthy weight, i.e. ideal body weight (IBW), and BMR for

1.) Men

A
  1. ) IBW = 106lbs + 6 lbs for every inch above 5 feet

2. ) BMR = IBW x 10

95
Q

1 BMI unit is equivalent to

96
Q

A reasonable initial target for most overweight people is

A

2 BMI units below their current one

97
Q

What is the total body fat percentage range for young

  1. ) Men
  2. ) Women
A
  1. ) 12%-15%

2. ) 25%-28%

98
Q

Android obesity, i.e. visceral adipose distribution, is more common in

99
Q

Greater risk for weight-related health problems such as metabolic syndrome

A

Android obesity

GI (59 decks)

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