Chapter 4 Flashcards by Alyssa Bartniski

what are baic concepts of weight mamagement

body somposition
energy balance

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what is body composition

the body is divided into fat free and fat mass
fat free mass= all the non-fat tissue
types of body fat:
subcutaneous
visceral
ectopic

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what is the purpose of fat in the body

regulate temperature
cushion body organs

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how many calories is 1kg of body fat

7000

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what are ways to maintain healthy energy balance

expend more energy than you take in
change body composition

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what is the body mass index

used to classify health risks in large populations
based on concepts of the relationship between height and weight
easy to measure and calculate
often used with other measures to determine health risks
does not distinguish between fat and fat free mass
may be accurate but inaccurate for muscled and short people
not particularly useful in tracking changes in body composition
women are more likely to have a higher BMI

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what are the classifications of BMI

18.5-24.9 is normal
25-29.9 is overweight
30-34.9 class one obesity
35-39.9 class two obesity
greater than 40 class 3 obesity
lower than 18.5 underweight
lower than 17.5 may be used to diagnose anorexia nervosa

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what is the most accurate way to determine percent of body fat

body composition analysis

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what are the types of body composition analysis

hydrostatic weighing and bod pod
circumference measures
bioelectrical impedance
scanning procedures
smart scales

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what is the health risk of excess body fat

increase mortality rate
reduces life expectancy by 20 years
one in ten premature deaths are cause by obesity
elevated cholesterol and triglyceride levels
impaired heart function
hypertension
many cancers
impaired immune function
gallbladder and kidney disease
skin problems
bone and joing disorder
erectile dysfunction
back pain
pregnancy complications
arthritis
menstural irregularities
incontinency
increased surgical risk

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what psychological effects does excess body fat have

depression
low-sef esteem
body dissatisfaction
weight bias
stigma
bullying

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what percent of weight loss can lead to health improvements

5-10%

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what is diabetes associated with

kidney failure
nerve damage
retinal damage
blindness

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what is the most common form of diabetes

type 2

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what does abdominal fat increase

hypertension
risk of type 2 diabetes
stroke
early onset heart disease
certain cancers
early mortality

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what can a large waist circumference be a marker for

type 2 diabetes
hypertension
cardivascular disease

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what is obesity a primary component of

metabolic syndrome

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what does body image consist of

perceptions, images, thoughts, attitudes and emotions

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what is a negative body image characterized by

dissatisfaction with one part of the body or the body as a whole

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instead of focusing on weight instead focus on lifestyle choices such as

eating healthy food
getting plenty of sleep and exercise
think positively
learn to cope with stress

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what are the factors that lead to excess body fat

genetics
psychological factors
lifestyle factors
physical activity
environment

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what is nutrigenomics

study of interaction between nutrients and genes

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what is the chance of someone with obease parents becoming obease

80%

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what is the resting metabolic rate

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energy to maintain vital body function at rest
accounting for 60-70% of daily energy expenditure the rest through physical activity

what hormone if thought to be linked with obesity

leptin because it apperars to inform the brain as to the status of fat stores

what is the number of fats (adipose tissue) dependent on

the number and size of adipose cells (fat cells)

what can overeating in childhood and asolescence cause

an increase in fat cells

what does visceral fat contain and what is its health risk

biologically active substrated risks include: inflammatory chemicals and growth factors adhere to blood vessels decrease cardiovascular health promotes insulin resistance the more visceral fat the greater risk of metabolic syndrome

what are the shapes men and women tend to have when they are overweight

men = apple shape women = pear shape

what are some lifestyle factors that increase risk of obesity

overeating lack of physical activity lack of sleep sedentariness

what is sedentariness a risk factor for

chronic disease

what does an obesogenic environment promote

overconsumption of energy while discouraging physical activity

what are our food choices influenced by

socioeconomic status religion culture geogrpahic location abundance of fast food outlets

what does food industry try to promote

the sale of high calorie processed foods vending machines concession stands in public areas restaurants upsize for small costs

what type of oil was banned in 2018

partially hydrogenated oils (PHO)

what is the optimal way to maintain a healthy weight

having a balanced diet with homemade food

when obesity goes down what increase

income

what does diet refer to

daily food choices everyone has a diet even if not dieting

what should you pay special attention to for healthy eating choices

total caloric intake portion size energy density eating habits

what are the best approaches to increase physical activity with moderate caloric restrictions

do not go on a crash diet make sure to incorporate all essential nutrients maintaining weight is harder than losing it

what energy dense foods should you limit

butter mayonnaise cheese fatty processed meats baked goods fried foods

what are some eating habits to help with healthy weight

eating several smaller meals on a regular schedule skipping meals leads to excessive hunger and snacking set rules to help with food choices better to consume most energy in the day than at night everything in moderation

what does research suggest about people with low self-esteem and negative emotions

they tend to struggle with their weight

what feelings may alleviate from eating

loneliness serve as a pick-up from fatigue

what is the challenge of losing weight

maintaining and keeping that weight off after it has been lost

what is the purpose of formula drinks and food bars

to substitute for daily food intake but cannot be used for long periods of time muscle loss and health problems may arise may result in rapid short term weight loss but does not change the behaviours of your previous eating habits

what are some weight loss programs and example

non-commercial weight loss programs ex. TOPS commercial weight loss programs ex. weight watchers oneline and app based weight loss programs clinical weight loss programs ex. clinic or hospitals prescription drugs surgery- last resort professional help ex. therapist

what is body dysmorphic disorder (BDD)

extreme dissatisfaction of body image people with BDD require professional help

what is anorexia nervosa

not eating to maintain healthy body weight

what are some health risks with anorexia nervosa

women may stop menstruating medical conditions loss of muscle tissue the body starts digesting its own organs for protein

what is bulimia nervosa

person engages in episodes of binge eating then purging

what are the health risks of bulimia nervosa

serious strain on the body erodes tooth enamel because of contact with stomach acid may damage liver, kidneys, trigger cardiac arrhythmias chronic hoarseness and esophageal tearning associated with depression

what is binge eating disorder

uncontrollable eating with many of them always being overfat causing higher rates of depression and anxiety

what are other eating disorder patterns

other specified feeding or eating disorders (OSFED) avoidance restrictive food intake (ARFID)

how to know if you struggle with disordered eating

if thoughts about food and weight take over your life if you believe self-worth is determined by how they look and weigh guilt after snacking or meals vomiting laxatives overexercising or severe food restrictions

ways to treat eating disorders

address the disorder and misuse of food to manage stress and emotions adress problems like depression get professional treatment

what is the first step to treating anorexia nervosa

restore healthy weight

what is the first step to treating bulimia nervosa

stabilize healthy eating patterns

Chapter 4 Flashcards

(58 cards)