Nutrition- exam 2- Energy Balance and Weight Control Flashcards

0
Q

Body fat %

A

5% for men

15% for women

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1
Q

How many calories in a pound of fat?

A

3500

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2
Q

Hunger

A

Physiological need for food

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3
Q

Appetite

A

A desire for food

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4
Q

Thermogenesis

A

Generation of heat

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5
Q

Basal metabolism

A

Minimum amount of energy needed to maintain life at rest

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6
Q

Thermic effect of food

A

Energy required to digest and metabolize food

Usually about 10% of caloric value consumed

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7
Q

Frame size

A

The size of a person’s bone and muscle

Strongly related to genetics

Think Arnold Swartz…. And Jackie Chan. Both are physically fit; they just have different frame sizes.

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8
Q

BMI

A

Body mass index

Bmi= weight in kg / height in (m)^2

[(feet x 12+ extra in.)/39.37]^2

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9
Q

BMI underweight

A

Less than 20

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10
Q

Normal BMI

A

20-25

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11
Q

Overweight BMI

A

25+

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12
Q

Obese BMI

A

30+

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13
Q

What is a problem with BMI?

A

Only one indicator of fitness

Does not take into account muscle is more dense than fat

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14
Q

Brown fat

A

Fat that is broken down for heat, majority in babies

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15
Q

Leptin

A

Hormone, produced by fat cells

Decreases appetite and increases energy expenditure

Research shows defective receptors in overweight people

16
Q

Weight cycling

A

Not healthy

Repeated losses and gains of weight

Problem is if not maintained in most cases you will gain back more than the 1st time

Going to take longer for you to reach weight loss you reached the 1st time

17
Q

Diuretics

A

Causes water loss(false weight loss)

Should only be used for medical conditions

18
Q

Misconception about saunas

A

Sauna does not melt fat off the body

You are losing water weight

19
Q

Misconceptions that running burns more calories than walking

A

Running and walking burn same amount of calories. Running is jus quicker to achieve the amount.

20
Q

Misconceptions about jiggling

A

Jiggling a body part on a machine does not take off fat

21
Q

Underweight

A

Not so good!

Creates fertility problems, fatigue, poor concentration and memory, poor immune systems ( PEM will lead to antibody breakdown)

22
Q

How to gain weight

A

Eat energy dense foods, eat extra times, drink juice and milk, add extra items to salads

23
Q

Anorexia Nervosa

A

Self starvation comes from abnormal body image.

Associated with: family problems, a need to control, lack of identity.

Consequences: anemia, heart failure, dry skin, insomnia, diarrhea.

24
Q

Bulimia

A

Binge eating then vomiting or using laxatives

Socially insecure, depressed, impulsive and worry a lot

Associated with: family problems, alcoholic parents, sexual abuse.

Consequences: poor immune system, fluid and mineral imbalances, arrhythmias, tooth erosion, torn esophagus, kidney and heart failure.

25
Q

Eating disorders affect more than 5 million people in the US

A

True mostly girls and young women

26
Q

Disjunction between media and obesity

A

Obesity is rising even though media is pressuring to be smaller

27
Q

Why is obesity rising?

A

We aren’t eating according to the recommended consumption pyramid.

Our sugar consumption is extremely high. There is sugar in everything.

Portion sizes are usually very huge!

Obesity is not a simple problem, the social economy plays a part.

It’s neither easy nor cheap to cook healthy from scratch.