Body Comp Flashcards
(91 cards)
1
Q
energy balance
A
the relationship between the food we eat and the energy we expend each day
2
Q
finding the proper balance between energy intake and energy expenditure allows us to maintain
A
a healthy body weight
3
Q
when are you in an energy balance
A
when the kcals you consume meet your needs
4
Q
energy balance equation
A
energy intake = energy expenditure = weight maintenance
5
Q
negative energy balance
A
- when you consume fewer kcals than you expend
- your body will draw upon your stored energy to meet its needs
- you will lose weight
6
Q
negative energy balance equation
A
energy intake < energy expenditure = weight loss
7
Q
positive energy balance
A
- when you take in more kcals than you need
- the surplus calories will be stored as fat
- you will gain weight
8
Q
positive energy balance equation
A
energy intake > energy expenditure = weight gain
9
Q
positive energy imbalance results in weight gain
A
weight gain from increased muscle mass, increased adipose tissue or both
10
Q
when is someone in a positive energy balance
A
during periods of growth: pregnancy, childhood, adolescence
11
Q
negative energy imbalance results in weight loss
A
- food intake is reduced, more energy is expended through exercise, or both
- results in weight loss (fat loss, muscle loss, loss of glycogen or water)
12
Q
kcals consumed from foods and beverages are determined using
A
bomb calorimeter and nutrition analysis software or food composition tables
13
Q
bomb calorimeter
A
- measures kcals in foods and beverages
- results must be adjusted for the physiological fuel values
- physiological fuel values reflect the actual kcals transformed into energy in the body
14
Q
nutrition analysis software or food composition tables
A
- carbs and proteins: 4 kcals/g
- fats: 9 kcals/g
- alcohol: 7 kcals/g
15
Q
energy needed throughout the day will vary for each individual based on
A
- basal metabolism
- thermic effect of food (TEF)
- thermic effect of exercise (TEE)
- adaptive thermogenesis
16
Q
knowing your energy expenditure provides the basis for either establishing
A
energy balance to maintain weight or creating an energy imbalance to gain or lose weight
17
Q
requirements for the total daily energy expenditure (TDEE)
A
- BMR 50-70%
- TEE 20-35% (includes adaptive thermogenesis and NEAT)
- TEF 10%
18
Q
total daily energy expenditure (TDEE)
A
total kcals needed to meet daily energy requirements
19
Q
basal metabolic rate (BMR)
A
amount of energy spent to meet the body’s basic physiological needs
20
Q
factors that influence BMR
A
- lean body mass
- age
- gender
- body size
- genes
- ethnicity
- emotional and physical stress
- thyroid hormone levels
- nutritional state
- environmental temperature
- caffeine and nicotine intake
21
Q
BMR is difficult to measure, so
A
resting metabolic rate (RMR) is often used
22
Q
thermic effect of exercise (TEE)
A
increase in muscle contraction that occurs during physical activity
23
Q
amount of kcals you need for TEE depends on the
A
- activity performed
- duration of activity
- how much you weigh
24
Q
non-exercise activity thermogenesis (NEAT)
A
energy expended from activities not considered exercise
25
thermic effect of food (TEF)
energy used to process the macronutrients and extract kcals from food (digestion and absorption)
26
what percentage of kcals in food consumed is used for TEF
10%
27
macronutrients relation to TEF
meals high in protein have greater TEF than those high in carbs, which have greater TEF than those high in fat
28
TEF is influenced by
- type of nutrients consumed
- composition of a meal
- alcohol intake
- age
- athletic training status
29
adaptive thermogenesis
body's regulation of heat production influenced by environmental changes such as stress, temperature, or diet (all result in a change in metabolism)
30
adaptive thermogenesis research explanations
some researchers think it explains why two people can have similar diets and exercise patterns but differing body compositions
31
the factors involved in energy balance
energy in - energy out
32
energy in
- carbohydrates
- proteins
- fats
- alcohol
33
energy out
- basal metabolism
- TEE (NEAT and adaptive thermogenesis)
- TEF
34
direct calorimetry
measures energy expenditure by assessing body heat loss within a metabolism chamber
35
indirect calorimetry
estimates energy expenditure by measuring oxygen consumed and carbon dioxide produced with a metabolic cart
36
estimated energy requirement (EER)
- a simple calculation that can estimate total energy expenditure
- based on age, gender, height, weight, and level of physical activity
37
calculation used to estimate resting metabolic rate (RMR)
Harris-Benedict equation
38
Harris-Benedict equation
- based on gender, height, weight, and age
- requires an activity factor to determine TDEE
39
physical activity factor for men
- sedentary: 1
- low level of activity (walking about 2 miles per day at 3-4 miles per hour): 1.11
- active (walking about 7 miles per day at 3-4 miles per hour): 1.25
- very active (walking about 17 miles per day at 3-4 miles per hour): 1.45
40
physical activity factor for women
- sedentary: 1
- low level of activity (walking about 2 miles per day at 3-4 miles per hour): 1.12
- active (walking about 7 miles per day at 3-4 miles per hour): 1.27
- very active (walking about 17 miles per day at 3-4 miles per hour): 1.48
41
body composition
the ratio of fat tissue to lean body mass (muscle, bone, and organs)
42
body composition is usually expressed as
percent body fat
43
most body fat is stored in
adipose tissue
44
2 types of fat make up total body fat
essential fat and stored fat
45
essential fat
essential for the body to function
46
women vs. men essential fat
- women have more essential fat (12%) than men (3%)
- women need more body fat for fertility and childbirth
- recommend close to 20% body fat for women to have healthy periods
47
stored fat
- found in adipose tissue
- subcutaneous fat is located under the skin
- visceral fat is stored around the organs in the abdominal area
48
visceral fat
- insulate the body from cold temperatures
- protects and cushions internal organs
- too much can impact the organs and chronic health
49
adipose tissue releases fat during
negative energy balance (adipocytes shrink and weight is lost)
50
fat accumulates and adipose cells expand during
positive energy balance
51
brown adipose tissue (BAT)
- another type of fat tissue made up of specialized fat cells
- contain more mitochondria and rich in blood
- function is to generate heat
52
central obesity (android obesity)
- apple shaped (men)
- excess visceral fat in the abdomen
- increases risk for heart disease, diabetes, and hypertension
- visceral fat releases fatty acids that travel to the liver causing insulin resistance, increased LDL, decreases HDL, and increased cholesterol
53
gynoid obesity
- pear shaped (women)
- excess fat around the thighs and buttocks
- weight is at the lower half of the body
- women tend to carry weight lower because of the projective effect of estrogen
- after menopause, women see an increase in weight in the abdomen
54
ways to assess body composition
- hydrostatic weighing
- air displacement plethysmography (BodPod)
- dual energy X ray absorptiometry (DEXA)
- bioelectrical impedance analysis (BIA)
- skinfold caliper
- waist circumference
55
hydrostatic weighing
- method to assess body volume by underwater weighing
- one of the most accurate assessment tools
- 2-3% margin of error
- super expensive and access is limited
56
air displacement plethysmography (BodPod)
- measures air rather than water displacement
- accurate within 3%
- super expensive
- small so obese people wouldn't be able to fit
57
dual energy X ray absorptiometry (DEXA)
- most accurate method
- margin of error 1-4%
- uses 2 low energy X ray beams to measure bone density and body mass
- typically used to diagnosis osteoporosis
- negative: using an X ray constantly (don't want to be using radiation all the time)
58
bioelectrical impedance analysis (BIA)
- measures resistance to low energy current as it travels through muscle and body fat
- not as accurate as body density tests
- impacted by hydration status
- typically less expensive and greater access
59
skinfold caliper
- measures fat in various locations
- can be accurate if applied by a trained technician
- measures fat regionally - not as good as giving a whole body picture
- easy to perform
- inexpensive
- at risk for human error
60
waist circumference
- a quick indicator of health risk
- indicates where fat is located, not the percentage of body fat
61
increased health risk with a normal BMI if waist circumference is
- > 35 inches in women
- > 40 inches in men
62
height and weight tables can provide a healthy weight range
provide a recommended desirable weight range for a given height based on gender and frame size
63
height and weight tables are problematic because
- do not represent the population as a whole
- original data wasn't standardized
- constructed with the assumption that weight is associated with body fat
64
most health experts don't use height weight tables to determine healthiness, instead they use
body mass index (BMI)
65
body mass index (BMI)
- calculates body weight in relation to height
- useful screening tool to determine an individual's risk for disease
- BMI is not a direct measure of percent of body fat
66
BMI may not be accurate for everyone
- athletes and some individuals have a BMI > 25 but have high muscle mass and low body fat
- older adults with chronic weight loss may have healthy BMI but significant loss of muscle mass and depletion of nutrient stores
- individuals less than 5 feet may have a high BMI, but not be unhealthy
67
to get a better estimate of body composition
combine indirect measurements
68
BMI underweight
< 18.5
69
BMI normal weight
18.5 - 24.9
70
BMI overweight
25 - 29.9
71
BMI obesity
30 - 39.9
72
BMI severe obesity
> 40
73
obese individuals have what percentage of a higher risk of dying prematurely than those at a healthy weight
50-100%
74
being underweight increases health risks
- symptomatic of malnutrition, substance abuse, or disease
- higher risk of anemia, osteoporosis and bone fractures, heart irregularities, and amenorrhea
- correlated with depression, anxiety, inability to fight infection, trouble regulation body temperature, decreased muscle strength, and risk of premature death
- may be unintentional and due to malabsorption associated with diseases such as cancer, inflammatory bowel disease, or celiac disease
- also may be due to certain medications and smoking
75
being overweight increases health risks
- overweight and obesity are associated with increased risk of heart disease, hypertension, stroke, gallstone, hyperlipidemia, sleep apnea, and reproductive problems
- increases risk of certain cancers, including colon, breast, endometrial, and gallbladder cancer
- more than 80% of people with type 2 diabetes are overweight
76
disordered eating
- describes abnormal and potentially harmful eating patterns
- refusing to eat
- compulsive eating
- binge eating
- restrictive eating
- vomiting after eating
- abusing diet pills, laxatives, or diuretics
77
eating disorders are
psychological illnesses diagnosed by meeting specific criteria that include disordered eating behaviors and other factors
78
eating disorders are most common in
- young adults and adolescents, predominantly in white upper-middle and middle-class families
- increasing among males, minorities, and other age groups
79
anorexia nervosa
- life threatening disorder characterized by self starvation and excessive weight loss
- fear of getting fat, fear of eating certain foods, body dismorphia
- some people exercise excessively to control weight
80
anorexia nervosa health consequences
- electrolyte imbalances, especially for potassium levels
- drop in heart rate and blood pressure
- weakness and fatigue
- hair loss
- slowing of the digestive process
- inadequate nutrient intake and possible deficiencies
- inability to regulate internal body temperature
81
when treating anorexia nervosa
want them to get to their original weight
82
bulimia nervosa
- individual consumes larger than normal amounts of food in a short period of time, followed by purging
- eating in secret
83
bulimia nervosa health consequences
- tears in the esophagus
- tooth decay and gum disease from stomach acid
- electrolyte imbalances
- dehydration and constipation
- impaired normal bowel function through laxative use
- depression and low self-esteem
84
binge eating disorder (BED)
- characterized by recurrent episodes of binge eating without purging or regard to physiological cues
- these people tend to be overweight since there is no purging
- may eat for emotional reasons
- may eat in secret and feel ashamed about the behavior
85
eating for emotional reasons leads to
out of control feeling while eating and physical and psychological discomfort after eating
86
binge eating disorder (BED) health consequences
may cause high blood pressure, high cholesterol, hypertension, heart disease, type 2 diabetes, and gallbladder disease
87
orthorexia
- an obsession with "healthy or righteous eating"
- often begins with a person's desire to live a healthy lifestyle
- contributors to health food obsession (eliminates food based on learning about a negative health effect from eating the food)
- restrictive nature can develop into anorexia
- restrictive behaviors can develop into binge eating too
88
characteristic of the individual with orthorexia
- spends most of their time thinking about food and how it was prepared, processed, and overall health benefits of the food
- typically doesn't obsess over calorie content of foods
89
warning signs for eating disorders
- weight is below 85% of ideal body weight
- even if underweight, refusal to accept and maintain current body weight
- excessive exercise
- often exercise daily for long periods of time to burn kcals and prevent weight gain
- may skip work or class to exercise
- preoccupation with food and weight
- constantly worries about amount and type of food eaten and potential weight gain
- may check body weight daily or several times per day
- refusal to eat appropriate variety and/or quantity of food
- will avoid food in order to lose weight or prevent weight gain
- may avoid only certain foods, such as those with fat and sugar
- avoidance of social eating
- wants to eat along and makes excuses to avoid eating with others
- diet pill use or laxative use
- distorted body image
- doesn't see themselves as they truly are
- may comment on being fat even if underweight
- changes in mood
- may become more withdrawn, depressed, or anxious, especially around food
- loss of menstrual period
- periods become irregular or completely absent
- hair loss
- hair becomes thinner and falls out in large quantities
90
eating disorders can be treated
- effective treatment requires an experienced multidisciplinary team approach
- as some eating disorders can be life threatening, a physician should closely monitor treatment
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the multidisciplinary team approach includes
- psychological professionals
- medical professionals
- nutrition professionals
