Ch 7 Energy Balance

Question 1

Hunger vs Appetite

definition; example

Answer 1

Hunger: physiological cue (e.g. salivation, stomach growling)

Appetite:sensory influence (sight, smell, and even thoughts and sounds); positive and negative effect
*appetite and hunger usually work hand in hand

Question 2

The concept of balance

Answer 2

balance of weight is in the large part to the balance of energy
energy input= calories consumed
energy output= calories expended

Question 3

Satiation vs Satiety

Answer 3

Satiation: cue to tell you to stop eating (e.g. hormones, expansion of stomach); consumption of protein helps with satiation

Satiety: prevent you from eating more
*fiber helps with satiety and fat (avocado)as well

Question 4

Physiological influence

Answer 4

hunger

Question 5

sensory influence

Answer 5

seek meal; start meal

Question 6

cognitive influence

Answer 6

continue meal; satiation

Question 7

post ingestive influences

Answer 7

after food enters the GI tract; end meal

Question 8

post absorptive influences

Answer 8

after nutrients enter the bloodstream; satiety

Question 9

Overriding Hunger

Answer 9

eating when not hungry

Question 10

Overriding satiation

Answer 10

eating everything on plate; visual not body cues

Question 11

Overriding satiety

Answer 11

eating desert after a meal

Question 12

list energy expenditures

Answer 12

1) Basal metabolic rate (BMR, RMR)
2) Thermic effect of food (TEF)
3) Physical Activity

Question 13

Basal Metabolic Rate

aka, definition, what affects

Answer 13

aka BMR, RMR

• energy needed to be burned/needed at rest
• what affects? lean body mass, age, gender, rapid growth
• USES 2/3/ OF ENERGY CONSUMED

Question 14

more lean body mass, ____ BMR

Answer 14

increases

Question 15

Thermic Effect of Food

aka, def

Answer 15

-TEF
-energy needed to process food
-10% of energy consumed will be used for TEF
TEF of nutrients
-FAT (2-3% to store as dat)
-PRO (15-30% to make protein or convert to energy)
-CHO (6-7% to store as glycogen)

• takes less energy for fats
• more energy for protein

Question 16

Physical activity 
(definiton)

Answer 16

• energy required to do work

- highly variable: physical activity accounts for approx 15-30% energy expenditure

Question 17

Adaptive Thermogenesis

Answer 17

• relates to changes in the environment

- Some factors that affect metabolism: temperature, stress, trauma, starvation

Question 18

Mathematics of weight loss

Answer 18

1 lb of body fat = 3500 kcal

3500/7= 500 kcal deficit per day
* to lose one lb in a week, reduce calorie intake by 500 kcal/day or burn up 500 extra kcal/day

Question 19

What would it take to lose 5 pounds of body fat in a week?

Answer 19

stop eating for a week; run 25 miles a day for 7 days

Question 20

What do ppl mean when they say “muscle weighs more than fat”

Answer 20

per volume, muscle will weigh more than fat

Question 21

1 lbs of fat consists of

Answer 21

85% fat
15% water
3500 kcals

Question 22

1 lbs muscle consists of

Answer 22

20% muscle
80% water
500 kcals

Question 23

Health assessments: what can we measure?

Answer 23

Weight!(comparison to weight to height)

Question 24

BMI (stands for, use, calculated, not used for)

Answer 24

• body mass index
• used primarily to determine obesity (includes underweight as well)
• weight (kg) / m^2
• does not reflect body composition (muscle mass vs muscle fat)

Question 25

BMI (underweight, obese, overweight, healthy weight)

Answer 25

Underweight (<18.5) Obese( 30 or >) Overweight (25-29.9) *Healthy weight is in the range where the risk of death (morality rate) is lowest (18.5-25.0)

Question 26

Health risks of Obesity

Answer 26

- diabetes - heart disease and stroke - gallbladder disease - arthritis - sleep disorders - respiratory problems - cancers of the breast, uterus, prostate and colon

Question 27

weight management and health: assessments: what can we look at?

Answer 27

1) weight (weight for height) 2) body composition (Body fat and muscle 3) additional markers (blood pressure, blood sugar, blood cholesterol)

Question 28

examples of measuring fat

Answer 28

1) Skin fold thickness: measures subcutaneous fat 2) hydrodensitometry: "gold standard"; looks @ displacement of water 3) bioelectrical impedance analysis: faster current, more muscle mass; slower current, more fat

Question 29

Typical body composition values for male

Answer 29

fat: 10-25% lean: 75-90%

Question 30

Typical body composition values for women

Answer 30

fat: 20-35% lean: 65-80%

Question 31

What can be determined by waist circumference and what is importance

Answer 31

intra abdominal fat or central obesity; this is associated with an increased risk of heart disease, stroke, diabetes, HTN, and cancer; provides useful info about distribution of fat; excess fat around abdomen is associated with increased risk of chronic disease, independent of % body fat

Question 32

how to measure waist circumference

Answer 32

waist to hip ratio (WHR); waist measure divided by Hip measure

Question 33

apple vs pear shape

Answer 33

pear: fat stores around hips predominate; lower risk apple: fat stores around waist predominate; higher risk

Question 34

``` Anthropometric measurements (def and examples) ```

Answer 34

measurement of physical characteristics (height, weight, wrist, waist and hip circumference, BMI, bioelectrical impedance analysis, skin fold caliper testing, blood pressure)

Question 35

BIA tips

Answer 35

bioelectrical impedance analysis - drink water - electrode placement: (hand/feet; electrode tip away from you; red is always closest to heart)

Question 36

Skin fold calibers tips

Answer 36

men: chest, abdomen, thigh women: triceps, thigh, supra iliac - be aggressive - rotate sequence - make sure units are no more than 2 mm apart

Question 37

what does body fat measurements do

Answer 37

seperates adipose (fat) tissue from lean tissue (water, muscle, bones)

Question 38

when would a body fat measurement be invalid

Answer 38

if low TBW (total body water)

Question 39

TEE =?

Answer 39

total energy expenditure= total calories needed to maintain weight; TEE (kcal) = RMR x activity

Question 40

RMR

Answer 40

resting metabolic rate; amount of energy needed at rest; same as BMR