Unit 7: Energy Balance and Healthy Body Weight

Question 1

What is feasting?

Answer 1

Excess energy consumption.

Question 2

How is excess carbohydrate consumption stored?

Answer 2

Stored as glycogen in the liver and muscles. But once these are full, the excess is used for energy

Question 3

How are excess fat and protein stored?

Answer 3

As fat

Question 4

How does alcohol affect fat storage?

Answer 4

Slow down the body’s use of fat for fuel, causing more fat to be stored

Question 5

What is fasting?

Answer 5

A voluntary energy deficit. The body will use stored glycogen and fat for energy and may ultimately resort to using body tissue.

Question 6

What will fasting result in?

Answer 6

Rapid initial weight loss (water weight) and loss of lean body mass. The basal metabolic rate will be lowered, so when you eat again, you rapidly gain weight.

Question 7

How many excess calories equal one pound of body fat?

Answer 7

3,500 calories

To lose one lb in a week, you would need to expend 500 calories/day.

Question 8

What are the 3 ways we expend energy?

Answer 8

To fuel the body’s basal metabolic rate (BMR) (the sum of all involuntary activities necessary to maintain life excluding digestion) uses most
To fuel voluntary activity
Through the body’s metabolic response to food (thermic effect of food, speeds up after a meal)

Question 9

What type of people have the highest BMR?

Answer 9

Highest in those who are growing (pregnancy, children, adolescents) and those with considerable lean body mass (physically fit and males). Tall, fever, under stress, medications

Question 10

What should estimated energy requirement calculations take into account?

Answer 10

Gender (body composition differs)
Growth (higher in growth)
Age (decreases with age)
Physical activity level
Height and weight (higher if taller and heavier)

Question 11

What is the equation for BMI?

Answer 11

BMI=weight (kg)/ height (m)^2

Question 12

What is BMI used for?

Answer 12

To evaluate a person’s health risks associated with being underweight or overweight. Assessing the degree of overweight and obesity.

Question 13

What are the classifications of BMI for people 18 and up?

Answer 13

Underweight: 30

Question 14

What are some drawbacks to BMI?

Answer 14

Fails to show how much weight is actually fat and where the fat is located
Not suitable for athletes (large heavy muscle mass), pregnant and lactating women (normal increased weight) and adults over 65.

Question 15

What is anthropometry?

Answer 15

The assessment of body composition involving direct body measurements (waist circumference, fat fold test)

Question 16

What is wrong with visceral fat stored in the abdominal cavity?

Answer 16

Associated with increased risk of disease.
Those who carry their weight around the centre of their body have a higher risk of death than those who carry weight in their lower body.

Question 17

What does weight circumference measurement do?

Answer 17

Measures visceral fatness and disease risk.
Measure around the body at a point near the belly button (exhale normally)
Healthy:

Question 18

What do skinfold measurements do?

Answer 18

Calculates the thickness of a fold of skin at areas on the body using callipers and provides an estimate of total body fat and where it is located.
Need trained technician, use same tech for each test

Question 19

What could be the role of proteins in the development of obesity?

Answer 19

Lipoprotein lipase enables fat storage (higher, more fat storage)
Leptin is an appetite suppressing hormone produced by fat cells
Ghrelin is an appetite stimulating hormone made and secreted by stomach cells, promotes efficient energy storage

Question 20

What is the fat cell number theory?

Answer 20

Body fatness is determined by the number and size of fat cells.

Question 21

What is the set point theory?

Answer 21

The body tends to maintain a certain weight by means of its own internal controls. When weight is gained or lost, the body’s energy expenditure shifts to restore the “chosen” weight.

Question 22

What is hunger?

Answer 22

A physiological need to eat. More powerful than satiety

Question 23

What is appetite?

Answer 23

A psychological need to eat

Question 24

What is satiation?

Answer 24

The perception of fullness that builds throughout a meal. Eventually reaches a degree that stops eating

Question 25

What is satiety?

Answer 25

The perception of fullness that lingers after a meal, inhibiting eating until the next meal. Protein best

Question 26

What is the only weight loss medication approved in Canada?

Answer 26

Orlistat (Xenical)

Question 27

What are some weight loss surgery options?

Answer 27

Gastric bypass or gastric banding to reduce stomach capacity.

Question 28

What is a healthy weight loss goal?

Answer 28

Aim for 1-2 pounds of weight loss per week.

Question 29

What are the minimum calorie levels recommended for each gender?

Answer 29

1200 calories/day for women

1500 calories/day for men

Question 30

How much physical activity should adults get each week?

Answer 30

150 minutes of moderate to vigorous activity (sweat and breathe harder at least) each week. Each activity must be at least 10 minutes in length.
Brisk walking, water aerobic, bike riding and gardening are moderate
Jogging, swimming laps, aerobics, hiking are vigorous

Question 31

How often should you do muscle and bone strengthening activities?

Answer 31

2 days per week
Lifting weights, resistance bands, push ups are muscle
Skipping, jumping, running and sports are for bones

Question 32

How much weight loss in obese people can give impressive health benefits?

Answer 32

10%

Question 33

What is a healthy weight gain strategy?

Answer 33

A combination of physical activity and increased energy intake