Obesity

Question 1

Obese % by race

Answer 1

Women: Black- 54%
Hispanic: 32%
White: 30%

Children: black 24.5%
Hispanic: 22.1%

Question 2

BMI

Answer 2

Kg/m2
In x .0254 = m
Lb \ 2.2 = kg

> 25 overweight
30 obese
40 morbidly obese

Question 3

Fat cell hypertrophy

Hyperplasia

Answer 3

• existing fat cells enlarge/ fill with fat
• total number cells increases:
  > obesity during adolescence
  > 40 + BMI

Women average 30lb gain 25-34 yrs old

Question 4

Obesity deaths

Answer 4

280k- 325k premature deaths/yr

• lose 10-20 yrs off life
• adolescence obesity cause health risk issues even if obesity does not continue
• 4-10% increase in bw = 50% ^ risk coronary disease

Question 5

Android obesity

Gyroid obesity

Answer 5

• abdominal gain
  > coronary disease, HPB, diabetes
• hip, thigh, butt - lower risk
  (Abdominal fat enters blood stream easier)

Question 6

Body fat distribution pattern:
WHR

WG

Answer 6

• waist at smallest point (near navel) divided by hip at largest point
  > .80 (w) or .95 (m) = android (bad)

W> 30in - 2x more likely heart disease
M > 40in, W > 35 - elevated risk profile

Question 7

Active overeating

Passive overeating

Answer 7

• cognitive drive to over consume (in or external)
  > defect in satiety/ appetite regulation
• normal food intake becomes excessive because of sedentary lifestyle

Question 8

Thermogenic requirements by macro

Answer 8

Fat- 0-2%
Protein- 25-30%
Carb- 6-8%

Lower calorie with higher protein- weight loss, lean muscle, cardiac health

Question 9

Volumetrics

Answer 9

• Huge portion size, better priced than smaller size, too many calories for single meal
• option of larger meal makes people consume 432 more calories a day

Question 10

Basal metabolic rate

BMR

Answer 10

• Energy required for living- 60-70% daily expenditure
• food- 10%
  Activity/ exercise- 15-30%

*key to fighting obesity- NEAT - spontaneous physical activity (park further, take stairs, stand at desk, walking meeting)

Question 11

NEAT

Answer 11

(Larger person can burn extra 350 calories due to weight if adopt active NEAT
- walking meeting, sand desk,, 15min walk once get home/after eat/ after school, stairs

Question 12

Leptin

Answer 12

• cytokine hormone- secreted by adipose tissue
• appetite regulator (increase in fat > release Leptin > trigger hypothalamus > reduce appetite
• transport impaired in obese

Question 13

Cholecystokinin

Answer 13

• secreted in duodenum + jejunum
• slows emptying of stomach - satiety signals to hypothalamus
• possible appetite suppressing supplement

Question 14

Ghrelin

Answer 14

• produced in stomach- stimulates appetite
• stimulates hGH
• inverse relation with body weight

Question 15

Peptide yy

Answer 15

• hormone released from colon/rectum proportionate to calories consumed
• acts on hypothalamus to suppress appetite
• on pancreas to excrete exocrine secretion of digestive juices
• on gallbladder to release bile
• more slowly than ckk more rapid than Leptin
• obesity limits excretion

Question 16

Genetic factors obesity

Answer 16

-25% variation in body weight is genetic

-severe hormone/ gene disorder (monogenic)
Or
- several genetic variations w/ risk environment (polygenic)
-50+ genes/polymorphisms affect food intake/ energy expenditure/ food metabolism

Question 17

Genetic factors effects

Environmental

Answer 17

• affect CNS
  Or
• peripherally through adipose tissue
• low income neighborhood- grocery store- fast food/ gas station
• supermarkets lower obesity
• fast food is 65% more dense, lower nutrient, larger portion
• people consume by package, not serving

Question 18

Obesogenic

Answer 18

An environment that tends to generate or create a state of obesity
1960- 13.3% obese adults, 4.4% kids
2010- 35.7%, 16.9%

Question 19

type protein

Answer 19

• quality varies- meat/soy = complete
  > vege = incomplete
  -timing- whey- liquid remaining after milk curdled/strained, rapidly digested
  -casein- gives milk white color (majority of milk) slowly digested

Question 20

fats and sport nutrition

Answer 20

• source energy, fat-soluble vitamins, essential fatty acids, 20-25% total kcal
  > no evidence of better performance under 15%

Question 21

pre-exercise fueling

Answer 21

• optimize glucose availability + glycogen stores- provide fuel needed for performance
• day of- eat about 4-6hrs prior, takes 4 hours for gastro/digestion/and glycogen storage
• snack 30-60min prior (50 carb, 5-10g protein, low-no fat/fiber)

Question 22

fuel during exercise

Answer 22

-provide w/ essential nutrients maintain glucose levels
exercise lasting :
-less than 1 hr, good on existing stores, over 1 hr, glucose levels dwindle, 1-3hrs stores depleted, then blood glucose used
-consume 30-60g carb/hr training (slowly over 15-20min intervals

Question 23

post exercise replenish

Answer 23

-replenish glycogen + facilitate muscle repair
> necessary for vigorous training/ multiple sessions a day
> within 30 min after exercise (1.5g/kg)
> high carb meal w/in 2 hrs

Question 24

exercise hydration

pre hydration

Answer 24

• euhydration- normal body water content (light yellow tinge)
• begin hydration 4 hrs prior slowly consume 5-7ml/kg
  > if no urine, or dark-drink additional 3-5ml/kg
  (2 hrs prior460-1150mg/L sodium stimulate thirst/retain fluid if having trouble)

Question 25

hydration during exercise

Answer 25

-prevent loss performance -1:1 fluid loss/replace (avoid loss greater than 2% bw) > 8-16oz/hr -drinks with sodium during prolonged exercise (>2hrs) -carb containing drinks >1hr exercise >6-8% of drink (more can cause gastric issue)

Question 26

post hydration

Answer 26

-correct imbalance- consume water/carb/electrolyte, if more than 12 hrs between event, normal eating drinking will suffice > if need quickly-1.5L/kg lost weight (16-24oz/lb lost) -2hrs prior-500-600ml (17-20oz) -10-20min during- 7-10oz

Question 27

protein and sports nutrition

Answer 27

avg .8-1.0g/kg (.5-.8g/lb) + or - depending on goals | -10-35% total kcal