unit 7- nrg balance and healthy body weight Flashcards
1
Q
Feasting
A
excess energy consumption
2
Q
how is excess carbs stored?
A
- first as glycogen in liver and muscles
- once the limited glycogen stores are full, excess is used for energy
- also stored as fat
3
Q
how is are excess fat and protein stored
A
as fat
4
Q
fasting
A
- voluntary energy deficit
- body will use stored glycogen and fat for energy, and may ultimately resort to using body tissue for energy (if it continues beyond the glycogen depletion)
5
Q
what does fasting result in?
A
-rapid initial weight loss (typically water weight) and loss of lean body mass
6
Q
what happens after you start eating again after a fast
A
- weight is quickly regained upon resuming eating, as the body’s basal metabolic rate has been lowered due to loss of lean muscle mass
- current research shows no benefits for long term weight loss
7
Q
Energy balance
A
-occurs when the calories coming into our body equal the calories that our body is expending
8
Q
where does energy intake come from
A
-from the foods and beverages that we consume
9
Q
3500 calories
A
- for each that you eat in excess, you store 1 pound of body fat
- for each that you expend in excess of need, you lose 1 lb
10
Q
3 ways we expend energy
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
11
Q
BMR
A
- sum of all involuntary activities necessary to maintain life (i.e. circulation, respiration, temp maintenance, hormone secretions, nerve activities, and new tissue synthesis)
- varies from person to person
12
Q
what does BMR exclude
A
-digestion and voluntary activies
13
Q
fueling voluntary activity
A
-intentional activities, such as walking, sitting, running, ect, conducted through voluntary muscle movements
14
Q
body’s metabolic response to food
A
= thermic effect of food
-the body’s metabolism speeds up for approximately 5 hours after a meal
15
Q
which portion accounts for the largest energy expenditure
A
basal metabolism (followed by voluntary activity and the thermic effect of food)
16
Q
estimating energy requirements
A
-variety of calculations that can be used to determine the number of calories that your body needs… one is EER
17
Q
EER
A
estimated energy requirement
18
Q
what do energy requirement calculations take into account to make them more accurate
A
- gender
- growth
- age
- pa
- height and weight
19
Q
why should you take gender into account
A
-bc body composition differs between men and women, this will affect energy requirements
20
Q
why should you take growth into account
A
-bc BMR is higher during periods of growth
21
Q
why should you take age into account
A
-bc energy requirements decrease as we age
22
Q
why should you take pa into account
A
-bc pa will use more energy
23
Q
why should you take height and weight into account
A
-bc energy requirements are higher for those who are taller or heavier
24
Q
is there a magic weight that every person should try to achieve?
A
no
-rather for every height there is an ideal weight RANGE
25
what is also significant along with weight to height ratio
- body composition
| - look at lean tissue vs body fat instead of weight alone
26
what is better, being active and overweight or being sedentary
-being active, even if overweight can reduce risks to health
27
true or false: health and fitness should be stressed as goals, with weight only being used as one cause for progress.
What else can be used as progress
true
| -can also use clothing fit test, measurements, changes in how client is feeling
28
does self-worth depend on body weight
no
| -self-acceptance and self-worth can predict success for weight loss/maintenance
29
body mass index
- BMI
| - used to evaluate a person's health risks associated with being underweight and overweight
30
BMI equation
weight in kg/ (height in m)^2
-to convert lb to kg, divide by 2.2. To convert height in inches to cm, multiply height by 2.54
31
what is BMI effective at
-assessing degree of overweight and obesity
32
what is BMI not useful for
-evaluating body fatness in non-obese ppl
33
underweight BMI
under 18.5
34
normal BMI
18-5-24.9
35
overweight BMI
25-29.9
36
obese (class 1) BMI
30-34.9
37
obese (class 2) BMI
35-39.9
38
extreme obesity (class 3) BMI
over 40
39
is being underweight or overweight a health risk
- yes
| - the lower or higher the BMI, the greater the risk
40
prevalence of overweight and obesity
-in NA and Canada it is increasing
41
true or false: separate SMI chart exist for kids 2+
true
42
true or false: growth charts exist for infants 0-24 months
true
43
drawbacks to BMI
- fails to show how much weight is actually fat
- fails to show where the fat is located
- it is not suitable for certain groups
44
who is BMI not suitable for?
- some athletes (bc muscle mass weighs more than fat, making them have a high BMI with low body fat)
- pregnant or lactating (increased weight is normal)
- adults over 65 (BMI values based on data collected from younger ppl/ Also, ppl tend to lose height as they age. Adjusted BMI ranges for older adults exist)
45
Assessing Body Composition- Anthropometry
-involves direct body measurements (i.e. waist circumference, fat fold test)
46
visceral fat stored in abdominal cavity
- associated with an increased risk of disease (CVD, diabetes, stroke, HTN)
- those who carry their weight around the centre of there body around the stomach (central obesity, apple) have higher risk of death from all causes compared to those who carry their weight around the lower body (pear)
47
waist circumference
- measure visceral fatness and disease risk
- measure around the body at the belly button
- person should exhale normally when measurement taken
48
what does a higher waist circumference indicate
-increased risk of disease even if BMI normal
49
healthy waist circumference in males and females
102cm/40in in males
| 88cm/35 in in females
50
skinfold measures
- calculate the thickness of a fold of skin at areas on the body using callipers and provides an estimate of total body fat, and where that fat is located
- often the back of the arm, below the shoulder blade, or skin from the waist is tested and compared to standards
- should be done by a trained technician, and ideally should be done by the same technician if the test is repeated
51
how much body fat is too much
- ideal amount for health depends on gender and age
| - after that standards differ bc of lifestyle factors
52
factors that correlate with obesity
-many, but cause remains elusive
53
genetics and weight
- many theories have been developed to explain obesity in terms of metabolic function, and topic of genetics comes into play
- genetics greatly influcenes how efficiently our body uses and stores energy
- except for a few types, that are rare, genetics only causes tendency, not only determinant
54
potential proteins involved in development of obesity
- lipoprotein lipase (LPL)
- leptin
- ghrelin
55
LPL
enables fat storage in fat and muscle cells, so those with high LPL activity store fat more easily
-LPL activity is higher in obese ppl
56
leptin
- appetite suppressing hormone that is produced in fat cells
- conveys info about body fatness to the brain, working to suppress appetite and food intake between meals
- operates on feedback mech
57
ghrelin
- appetite stimulating hormone that is made and secreted by stomach cells
- works in the hypothalamus to promote efficient energy storage
58
Fat cell number theory
- theory that body fatness is determined by number and size of fat cells
- fat cells increase in number in childhood and typically taper off in adulthood
- fat cells may increase when energy intake exceeds output
- when fat loss occurs, only the size of the fat cells is affected, not the number
59
set point theory
- theory that the body tends to maintain 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" body weight
60
enviro stimuli and obesity
- obesity has increased in last decade, while human genome has remained constant
- therefore genetics may make obesity more likely, in most cases it cannot develop unless the enviro (factors outside body) provides the means
- ie overeating and physical inactivity, technology
61
true or false: ppl tend to over-consume when presented with wide variety of food
yes
(esp sweets, snacks, condiments, and main dishes)
ie buffet!
62
can overeating occur from emotional reasons?
yes- boredom, loneliness, sadness, happiness
63
what is eating behaviour regulated by
"go mechanisms" that stimulate eating (hunger and appetite) and "stop mechanisms" that signal the body to cease/refrain from eating (satiation and satiety)
64
hunger
-physiological need to eat
65
appetite
-psychological desire to eat
66
satiation
-perception of fullness that builds throughout meal, and eventually reaching degree of fullness/satisfaction that stops eating
67
Satiety
-perception of fullness that lingers after a meal, inhibiting eating until next meal
68
what is more powerful sim, hunger or satiety
hunger
69
what is the most satiating nutrient
protein
70
Obestity treatment
-many OTCs claiming to help with weight loss, there is no evidence
71
aggressive treatment of obesity
-may be warrants for some individuals who are obese, dependent on the medical problems that the obesity is causing
72
can meds or surgery be used to treat obesity
yes
| -surgery may include gastric bypass or gastric banding, to reduce stomach capacity
73
only weight los med that is currently approved for sale in Canada
-Orlista (xenical)
74
what 3 lifestyle components do we need to achieve a healthy body weight?
1) diet
2) pa
3) behaviour mod
75
how is healthy weight loss obtained
slow
-1 to 2 lbs/ week
=easier; set appropriate foals
-take current diet and make small changes to help facilitate weight loss=> more likely to be long term
76
what are 7 weight loss strategies
1) follow moderate calorie diet (min 1200cal/day for W and 1500/day for M (below makes it difficult to meet DRI)
2) watch portion sizes (actual NOT familiar; use small portions vs reduced calorie foods)
3) choose foods with lower energy density (high fibre and water contents, with lower fat; help maintain satiety)
4) avoid empty calories (i.e. sugar and alcohol)
5) choose meal spacing that works for you (either 6 small or 3 large with snacks- just don't wait until you are too hungry or skip meals)
6) drink water to satisfy thirst (instead of juice or pop); drink water before meal to ease hunger
7) keep record
77
true or false: it is important to include pa in weight loss
yes
| -burns calories, but also helps to build muscle, increase metabolism, and decease appetite
78
guideline for adults 18-64
- 150mins of mod-vig activity each week
- time span of each activity must be 10 mins in length
- inclue muscle and bone strengthening activities 2 days per week
79
mod activity
- sweat a little and breathe harder
| - ie brisk walk, bike riding
80
vig avtivity
- sweat more and out of breath
| - ie swimming laps, running
81
muscle strenghtening activities
designed to increase muscle strength, power, endurance, and mass
-ie lighting weights, push ups
82
bone strengthening activities
- weight bearing and designed to promote bone growth and strength
- ie skipping, running, weight training
83
what will following pa guideline help you achieve
- reduce risk of premature death and chronic disease (CHD, stroke, HTN, colon and breast cancer, T2D, oust)
- improves fitness, body comp, and mental health
- more active= more benefits
84
behaviour modification
- focuses on taking a look at the cues that are causing behaviours which are resulting in consequences
- ie sitting in front of TV is cue for eating chips, which results in weight gain (the consequence)
- some cues should be eliminated, suppressed, others strengthened (i.e. keeping pair of running shoes at work)
85
what does attaining and maintaining a 10% weight loss in those with obesity do
- brings impressive health benefits
| - weight maintenance is life long
86
to facilitate healthy weight gain, what is recommended
- combo of pa and increased energy intake
| - helps to ensure that weight gained is not solely fat mass
87
strategies for weight gain
- pa to build muscles
- eat energy dense foods
- at least three large meals daily
- large portions
- extra snacks
- juice and milk as liquid
