Unit 7 - Energy Balance & Healthy Body Weight Flashcards
What is feasting?
Excess energy consumption
How does alcohol increase fat storage?
- Slows down the body’s use of fat for fuel
- Provides energy, so if it is in excess the body will store it
What is excess carbohydrate stored as and where?
Stored at glycogen in liver and muscles
Will the body use fat or carbs first for energy?
Carbs
What is excess protein stored as?
Fat
What is fasting?
Voluntary energy deficit
How many calories are needed to store 1 pound of fat?
About 3,500
What are the 3 components of energy expenditure?
1) To fuel the body’s basal metabolic rate (BMR)
2) To fuel voluntary activity
3) Through the body’s metabolic response to food
What is the body’s basal metabolic rate (BMR)?
- The sum of all involuntary activities necessary to maintain life
- Does not include digestion and voluntary activities
For most people, what is their largest expenditure?
Basal metabolism
When is BMR slowest?
When a person is sleeping
When is BMR highest?
When a person is growing and those w/ considerable lean body mass
What does the number of calories spent on voluntary activities depend on?
Muscle mass, body weight, and activity
The body’s metabolism speeds up for approximately _ hours after a meal
5
What factors can increase the body’s BMR?
- Being tall and thin
- More lean tissue (typically males)
- Fever
- Stress
- Hot and cold environmental temperatures
- Thyroxin (thyroid hormone)
- Premenstrual hormones
- Nicotine and caffeine
What factors can decrease the body’s BMR?
- Increasing age
- Less lean tissue and more fat tissue
- Fasting/starvation
- Malnutrition
- Thyroxin (thyroid hormone)
- Sleeping
What factors should be included in energy requirement calculations?
- Gender
- Growth
- Age
- Physical activity level
- Height and weight
What are the BMI classifications?
- Below 18.5 = underweight
- 18.5-24.9 = normal
- 25-29.9 = overweight
- 30-34.9 = obese (class 1)
- 35-39.9 = obese (class 2)
- Over 40 = extreme obesity
What are drawbacks to the use of BMI?
- Fails to show how much weight is from fat
- Fails to show where the fat is located
What groups is BMI not suitable for?
- Some athletes
- Pregnant and lactating women
- Adults over 65
What is anthropometry?
Direct body measurements, like waist circumference, fat fold test
What does waist circumference measure?
Visceral fatness and disease risk
What is a healthy waist circumference for men and for women?
- Men = less than 40 inches
- Women = less than 35 inches
What do skin fold measures determine?
Estimate of total body fat and where fat is located
Which areas are skin fold measures often performed on?
- Back of arm
- Below shoulder blade
- Skin from waist
What is the function of lipoprotein lipase (LPL)?
Promotes fat storage in fat and muscle cells
What is the function of leptin?
Appetite suppressing hormone produced in fat cells
What would a leptin deficiency lead to?
Obesity
What is leptin resistance?
When a person fails to respond to the suppression of appetite caused by leptin release
What is the function of ghrelin?
- Appetite stimulating hormone made and secreted by stomach cells
- Works in hypothalamus to promote efficient energy storage
What is the fat cell number theory?
Theory that body fatness is determined by the number and size of fat cells
What happens to fat cells when fat loss occurs?
Size decreases, number is unaffected
What happens to fat cells during obesity development?
Fat cells increase in number, in size, or both
What is the set-point theory?
Theory that the body tends to maintain a certain weight by means of its own internal control
When does overeating occur?
- When people are presented w/ a wide variety of food (especially delectable items)
- Also occurs for emotional reasons
What is hunger?
Physiological need to eat
What is appetite?
Psychological desire to eat
What is satiation?
Perception of fullness that builds throughout a meal, eventually reaching the degree of fullness that stops eating
What is satiety?
Perception of fullness that lingers after a meal, inhibiting eating until the next meal
Which nutrient is the most satiating?
Protein
Is hunger or satiety a more powerful stimulus?
Hunger
What are the 3 lifestyle components required for weight loss?
- Diet
- Physical activity
- Behaviour modification
Successful weight loss strategies embrace ____, ____ and ____
Small changes, moderate losses, and reasonable goals
What is minimum daily calorie recommendation for men and women?
- Men = 1500
- Women = 1200
What is behaviour modification?
- Looking at the cues that are causing behaviours which are resulting in consequences
- Some cues need to be eliminated, and some need to be suppressed if can’t be eliminated; others need to be strengthened or reinforced
What is a strategy for healthy weight gain?
Combination of physical activity and increased energy intake
