U2C6L4: Body Image Flashcards
Body Image
The way you see your physical self.
Body Composition
The ratio of body fat to lean body tissue, such as bone, muscle, and fluid.
Body Mass Index
A measurement that allows you to assess your body size, taking your height and weight into account.
Empty Calories
Calories that contain little nutritional value.
What is the 4th element of fitness?
Body composition, or the ratio of body fat to lean tissue (bone, muscle, fluid)
What is one way to measure body composition?
BMI, or Body Mass Index, to take into account your height and age. It also helps screen for overweight/underweight issues according to the CDC and AAP (American Academy of Pediatrics).
List the BMI formula.
BMI= Weight in pounds/Height in inches X Height in inches X 703
What can lead to being overweight?
- Eating more than needed
- Eating foods high in sugar/fat or empty calories
- Not exercising enough (sedentary)
What are the effects of being underweight?
- Osteoporosis (brittle bones)
- Lower ability to fight infection
- Lower ability to recover from illness/heal wounds
What are the recommended calories for both females and males?
- Females: 2,200-2,400
- Males: 2,800-3,200
What are examples of what NOT to do when trying to lose weight?
- Skipping meals
- Eating fewer calories a day than recommended for age/height
- Relying on special formulas/products
What are the 3 things that managing weight is about?
- What you eat
- How much you eat
- How much you exercise
Basal Metabolic Rate
A measurement that shows how many calories you burn when you’re doing nothing.
Endocrine System
Parts of the body that produce hormones to regulate metabolism, growth and development, tissue function, sleep, mood, and other aspects of the body.
Fasting
Not eating for long periods.
Obsession
An emotional state in which something seems so important that you are always thinking about it.
Anorexia Nervosa
An eating disorder characterized by self-starvation leading to extreme weight loss.
Bulimia Nervosa
An eating disorder in which a person eats large amounts of food and then tries to purge the food.
Explain BMR.
It is basal metabolic rate that measures how many calories you burn when doing nothing, and it uses your height, weight, and age to determine calorie needs.
- Women: BMR=655 + (4.35 x weight in lbs) + (4.7 x height in inches) - (4.7 x age in years)
- Men: BMR=66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 x age in years)
What is the Harris Benedict Equation?
It uses BMR and an activity factor to determine calorie needs and expenditure. The more active you are the more calories you need.
What is anorexia nervosa and its symptoms?
It is self-starvation leading to extreme weight loss and eating very little.
- An intense fear of gaining weight or being overweight.
- A highly distorted body image that sees fat where there isn’t any.
- A refusal to maintain a normal body weight.
- A refusal to eat or eating patterns that tightly restrict food intake.
What is bulimia nervosa and its symptoms?
It is eating large amounts of food and then trying to get rid of the food to stay skinny.
- Regular binge eating episodes, at least two per week for several months.
- Binges followed by purging, strict dieting, or excessive exercise to prevent weight gain.
- Using self-induced vomiting or laxatives as part of purging.
- An obsession with weight and body shape.
What is binge-eating disorder and its symptoms?
Rapid consumption of food without trying to get rid of it, just causes guilt and shame that contributes to mental issues.
- Eating large amounts of food in short period regardless of hunger at least twice a week.
- Eating until you feel overly full.
- Eating large amounts of food when you are alone.
- Eating personal “comfort foods”, like cookies or ice cream during excessive eating sessions.
What are 2 other unhealthy eating behaviors?
- Compulsive overeating: eat constantly and quickly even when full, snacking all day
- Extreme dieting: obsessing with each bite of food taken and exercise, focussed mainly on dieting/exercise
