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Nutrition > Unit 7 - Energy Balance & Healthy Body Weight > Flashcards

Unit 7 - Energy Balance & Healthy Body Weight Flashcards

1
Q

What is feasting?

A

Excess energy consumption

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2
Q

How does alcohol increase fat storage?

A
  • Slows down the body’s use of fat for fuel

- Provides energy, so if it is in excess the body will store it

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3
Q

What is excess carbohydrate stored as and where?

A

Stored at glycogen in liver and muscles

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4
Q

Will the body use fat or carbs first for energy?

A

Carbs

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5
Q

What is excess protein stored as?

A

Fat

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6
Q

What is fasting?

A

Voluntary energy deficit

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7
Q

How many calories are needed to store 1 pound of fat?

A

About 3,500

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8
Q

What are the 3 components of energy expenditure?

A

1) To fuel the body’s basal metabolic rate (BMR)
2) To fuel voluntary activity
3) Through the body’s metabolic response to food

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9
Q

What is the body’s basal metabolic rate (BMR)?

A
  • The sum of all involuntary activities necessary to maintain life
  • Does not include digestion and voluntary activities
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10
Q

For most people, what is their largest expenditure?

A

Basal metabolism

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11
Q

When is BMR slowest?

A

When a person is sleeping

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12
Q

When is BMR highest?

A

When a person is growing and those w/ considerable lean body mass

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13
Q

What does the number of calories spent on voluntary activities depend on?

A

Muscle mass, body weight, and activity

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14
Q

The body’s metabolism speeds up for approximately _ hours after a meal

A

5

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15
Q

What factors can increase the body’s BMR?

A
  • Being tall and thin
  • More lean tissue (typically males)
  • Fever
  • Stress
  • Hot and cold environmental temperatures
  • Thyroxin (thyroid hormone)
  • Premenstrual hormones
  • Nicotine and caffeine
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16
Q

What factors can decrease the body’s BMR?

A
  • Increasing age
  • Less lean tissue and more fat tissue
  • Fasting/starvation
  • Malnutrition
  • Thyroxin (thyroid hormone)
  • Sleeping
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17
Q

What factors should be included in energy requirement calculations?

A
  • Gender
  • Growth
  • Age
  • Physical activity level
  • Height and weight
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18
Q

What are the BMI classifications?

A
  • 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
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19
Q

What are drawbacks to the use of BMI?

A
  • Fails to show how much weight is from fat

- Fails to show where the fat is located

20
Q

What groups is BMI not suitable for?

A
  • Some athletes
  • Pregnant and lactating women
  • Adults over 65
21
Q

What is anthropometry?

A

Direct body measurements, like waist circumference, fat fold test

22
Q

What does waist circumference measure?

A

Visceral fatness and disease risk

23
Q

What is a healthy waist circumference for men and for women?

A
  • Men = less than 40 inches

- Women = less than 35 inches

24
Q

What do skin fold measures determine?

A

Estimate of total body fat and where fat is located

25
Q

Which areas are skin fold measures often performed on?

A
  • Back of arm
  • Below shoulder blade
  • Skin from waist
26
Q

What is the function of lipoprotein lipase (LPL)?

A

Promotes fat storage in fat and muscle cells

27
Q

What is the function of leptin?

A

Appetite suppressing hormone produced in fat cells

28
Q

What would a leptin deficiency lead to?

A

Obesity

29
Q

What is leptin resistance?

A

When a person fails to respond to the suppression of appetite caused by leptin release

30
Q

What is the function of ghrelin?

A
  • Appetite stimulating hormone made and secreted by stomach cells
  • Works in hypothalamus to promote efficient energy storage
31
Q

What is the fat cell number theory?

A

Theory that body fatness is determined by the number and size of fat cells

32
Q

What happens to fat cells when fat loss occurs?

A

Size decreases, number is unaffected

33
Q

What happens to fat cells during obesity development?

A

Fat cells increase in number, in size, or both

34
Q

What is the set-point theory?

A

Theory that the body tends to maintain a certain weight by means of its own internal control

35
Q

When does overeating occur?

A
  • When people are presented w/ a wide variety of food (especially delectable items)
  • Also occurs for emotional reasons
36
Q

What is hunger?

A

Physiological need to eat

37
Q

What is appetite?

A

Psychological desire to eat

38
Q

What is satiation?

A

Perception of fullness that builds throughout a meal, eventually reaching the degree of fullness that stops eating

39
Q

What is satiety?

A

Perception of fullness that lingers after a meal, inhibiting eating until the next meal

40
Q

Which nutrient is the most satiating?

A

Protein

41
Q

Is hunger or satiety a more powerful stimulus?

A

Hunger

42
Q

What are the 3 lifestyle components required for weight loss?

A
  • Diet
  • Physical activity
  • Behaviour modification
43
Q

Successful weight loss strategies embrace ____, ____ and ____

A

Small changes, moderate losses, and reasonable goals

44
Q

What is minimum daily calorie recommendation for men and women?

A
  • Men = 1500

- Women = 1200

45
Q

What is behaviour modification?

A
  • 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
46
Q

What is a strategy for healthy weight gain?

A

Combination of physical activity and increased energy intake

Nutrition (9 decks)

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