Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Nutrition > Chpt 7 Energy Expenditure > Flashcards

Chpt 7 Energy Expenditure Flashcards

Na

1
Q

What percent of adults are affected by obesity-related health consequences

A

60%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Metabolic process in which body burns calories to produce heat

A

Thermogenesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What are the 3 general purposes that the body uses energy

A

Basal metabolism, Physical Activity, Digestion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is the fourth minor form of energy output?

Refers to the production of heat in response to dietary patterns or environmental temperature

A

Adaptive thermogenesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Define Basal Metabolism (BMR)

A

Minimal amount of calories expended in a fasting state to keep the body alive

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Does BMR include digestion

A

No

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

If a person is not resting nor fasting this metabolic rate is used

A

Resting Metabolic Rate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Which is high Basal or Resting Metabolic rate?

A

RMR

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What is the main factor in BMR

A

Lean body mass (LBM)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

People with higher amounts of LBM have Higher or Lower BMR. Why?

A

Higher, lean body tissue is or metabolically active than adipose tissue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Do over weight people have high amounts of lean body mass?

A

Yes, it is needed to support the fat tissue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What percent of the total energy expenditure is from the BMR?

A

60 - 80 %

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What does low calorie intake do to basal metabolism?

What does this cause

A

Decreases it.

With a low BMR the body needs less calories

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

How does exercise help BMR

A

Exercise increases lean body mass which increases BMR

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What are the 2 catagories of calorie expenditure from physical activity.

How do they differ?

A

EAT Exercise-activity Thermogenesis
Physical activity

NEAT Non Exercise-activity Thermogenesis
Body posture, ambulation, spontaneous movements; fidgeting

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

The bodys use of energy to digest food and absorb and metabolize the nutrients consumed.

A

Thermic Effect of Food

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What is the Thermic Effect of Food (TEF) in percentage for the following

Fat
Carb
Protein

A

0 - 3 %
5 - 10%
20 - 30%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Define Adaptive thermogenesis

A

Non voluntary muscle movements.

Example is shivering

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What type of adipose tissue participantes in thermogenesis

A

Brown adipose tissue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Why is brown adipose tissue brown

A

High number of mitochondria

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Factors that increase Basal Metabolic Rate

A 
Acute injury or illness
Certain Medical Conditions 
Excess thyroid hormones
Being Tall
Increased body temperature 
Lean body mass
Periods of growth
Post exercise recover
Stimulate drugs: Caffine
Stress
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Factors that decrease Basal Metabolic Rate

A

Insufficient thyroid hormone production
Short in height
Starvation or very low calorie diet

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What are the main components of energy balance?

A

Energy in & Energy out

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

How is the energy content of food determined and expressed?

A

Determined by a bomb calorimeter

Expressed in Kilocalories

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

What are the main purposes for which the body uses energy?

A

BMR, Physical Activity, Digestion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

The amount of energy our body uses can be measured by both direct and indirect

A

Calorimetey

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

What is a kilocalorie?

A

The amount of heat required to raise the temperature of 1 kilogram of water 1 degree Celsius

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

Describe the process of direct calorimetry

A

Person put in small room 24 hrs any body heat released will raise the temperature of a layer of water surrounding the chamber.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Describe the process of indirect calorimetry

Is this process more or less common than direct calorimetry

A

A person puts a device in their mouth to measure amount of oxygen taken in and carbon dioxide released.

More common

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

The human body uses 1 liter of oxygen to yeild about how many calories

A

4.85

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

What does EER stand for?

A

Estimated Energy Requirements

Used to estimate the energy intake needed to match the energy use of an average person in a specific life stage.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

EER calculation is based on which 5 factors

A 
EER estimated energy requirements 
Age
Physical Activity 
Weight 
Height
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Red flags that body weight maybe contributing to poor health (5)

A 
Hypertension 
Hypercholesterolemia
Family history of obesity
Apple shapped upper body ( Android fat Dist.)
Hyperglycemia
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Weight divided by height squared

A

BMI

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

What is the value of BMI that indicates over weight

What is the value for obesity

A

25

30

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

What is a healthy BMI

A

18.5 - 24.9

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

Average body fat for men

Average body fat fir women

A

18 - 24

25 - 31

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

How is body density calculated

A

Divide body mass by body volume

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

What is the most accurate why to measure body volume?

A

Underwater (hydrostatic) weighing

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

What is the Bod Pod?

A

Air displacement machine for measuring a persons body volume

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

Skinfokd measurements estimate?

A

Total body fat content

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

This analysis is used to measure body fat by sending electronic impulses through the fat pads on your feet.

A

Bioelectrical impedance analysis

43
Q

What is android obesity

A

Apple shapped body

44
Q

How is BMI determined?

A

Weight in kilos Divided by height in meters Squared

45
Q

What numbers for male and female are associated with a high fat percentage?

A

Men 25 +

Women 32+

46
Q

Waist circumference associated with obesity Mens & Womens

A

40in+

35in +

47
Q

3 methods by which body fat can be estimated

A

Dual energy X ray absorptiometry
Bioelectrical impedance
Skinfold Measures

48
Q

Diseases associated with obesity

A 
Gallstones
sleep apnea
HEART DISEASE
HYPERTENSION 
CANCERS
DIABETES
49
Q

An energy imbalance that causes weight gain is called

A

Obesogenic

50
Q

The theory that changes in energy metabolism and appetite work to maintain a steady body weight through adult hood

A

Set point theory

51
Q

Which hormone made by adipose tissue in proportion to total fat stores in the body that influences long-term regulation of fat mass.

Also influences appetite and release of insulin

A

Leptin

52
Q

Does leptin increase or decrease appetite

A

Decrease

53
Q

What happens to leptin levels as weight increases or decreases

A

Leptin levels are proportionate to weight/ adipose tissue

54
Q

As weight is lost do we need more or less calories to engage in weight bearing activities?

A

Less

55
Q

As weight loss occurs the body increases the activty of the enzyme ________ ________ which permits fat entry into the cells

A

Lipoprotein lipase

56
Q

Characteristics of an appropriate weight control program

A 
Rate of weight loss 
Flexibility 
Dietary Patterns 
Behavior Change 
Overall Health
57
Q

6 core elements of the Dietary Guidelines

A

Eat a variety of foods.

Maintain ideal weight.

Avoid too much fat, saturated fat, and cholesterol.

Eat foods with adequate starch and fiber.

Avoid too much sugar.

Avoid too much sodium.

If you drink alcohol, do so in moderation

58
Q

To lose 1 lb of fat per week how many less calories should you intake

A

500

59
Q

Calorie Creep, what is it?

A

Maintaining the low level of calories to lose weight is hard and you may begin to start eating extra calories

60
Q

Behavioral strategies for weight loss.

A

Chain-Break: 2 unhealthy activities linked together

Stimulus Control: Removing unhealthy temptation

Cognitive restructuring: Dealing with Emotional Triggers in a healthy way; learning moderation

Self-Monitoring: Paying attention to foods consumed and exercise habits

Contingency Management: Preparing for situations where over eating may occur.

61
Q

How is underweight defined

A

BMI under 18.5

62
Q

For substantial health benefits adults should engage in _____ - _____ minutes per week of moderate Or _____ - ______ minutes of vigorous intensity

A

150 - 300

75 - 150

63
Q

What does insufficiently active mean

A

Engage in physical activity but less than 150 minutes per week moderate Or less than 75 minutes of vigorous activity

64
Q

Active physical activity is defined as ____ - ______ minutes of moderate activity

A

150 - 300

65
Q

Highly active is defined as _____ minutes plus per week

A

300

66
Q

3 components of aerobic activity

A

Intensity, frequency, duration

67
Q

MHR stands for

A

Maxium heart rate

68
Q

50 - 60 % MHR

A

Heart health zone

69
Q

60 - 70 MHR

A

Weight- management zone

70
Q

70 - 80% MHR

A

Aerobic zone

71
Q

80 - 90 % MHR

A

Anaerobic zone

72
Q

To determine age predicted MRH you:

A

Subtract age from 220

73
Q

Bone strengthening activities are AKA

List some

A

Weight bearing / weight loading

Jumping, running, brisk walking, weight lifting

74
Q

Do reaearch studies support that flexibility training prevents injury or muscle soreness from aerobic or strength training exercises

A

No

75
Q

When cells use stored ATP what compound is used to resupply it?

A

Phosphocreatine

76
Q

How does phosphocreatine resupply ATP?

A

It rebuilds it

77
Q

If no other source of energy were available, how long could phosphocreatine maintain muscle contractions?

A

15 seconds

78
Q

Advantage of phosphocreatine

Disadvantages

A

Advantage: Instant activation of to replenish ATP

Disadvantages: Only small amounts are stored in the muscles

79
Q

Most useful form of carbohydrate fuel:

A

Simple sugar, Glucose

80
Q

What is glucose stored as:

A

Glycogen

81
Q

Where is glycoen stored:

A

Liver and muscle cells

82
Q

How is blood glucose maintained?

A

Breakdown of liver glycogen

83
Q

Can glucose be broken down in the absence of oxygen ( Anaerobic Environment)

A

Yes

84
Q

What is glucose that has been broken down into a three-carbon compound?

A

Pyruvate or pyruvic acid

85
Q

In an Anaerobic condition can glucose be fully broken down?

A

No

86
Q

How is lactic acid formed?

A

In an Anaerobic condition when pyruvates dont exit the muscle.

87
Q

Cells derive energy from the ______ of nutrients such as glucose

A

Oxidation

88
Q

What is the process called that oxidizes glucose to pyruvate?

A

Glycolysis

89
Q

What do triglycerides metabolize into?

A

3 fatty acids and a glycerol

90
Q

For given weight does fat or carbs supply more energy?

A

Fats

91
Q

How does exerise help with diabetes?

A

It improves the cells ability to transport glucose from the blood stream into the cell to be broken down.

92
Q

Does training increase the number of mitochondria in the cell?

A

Yes

93
Q

Describe one process used to supply ATP during a short intense bust of activity?

A

Phosphocreatine rebuilds ATP to be broken down into ADP.

94
Q

How does the ATP yield of Anaerobic breakdown of glucose compare to that of aerobic breakdown?

A

Anaerobic breakdown supplies less ATP and creates Lactic Acids as a by product instead of water and carbon dioxide

95
Q

Why is fat a useful energy souce during exercise? Name 3 types of activities that fat supplies 50% or more of the fuel.

A

It provides 3 times as much energy as carbohydrate.

Long distance running or cycling, sitting

96
Q

Is protein as useful source of energy during physical activity? Why?

A

No, because the body uses protein primarily to build muscles and enzymes.

97
Q

Does physical activity lead to increase or decrease of free radicals?

A

Increase

98
Q

What is iron inloved in (3)

A

Red blood cell production, oxygen transport, energy production

99
Q

What is a depressed hemoglobin level called?

A

Anemia

100
Q

Which vitamin enhanced iron absorption?

A

Vitamin C

101
Q

Ergogenic

A

A substance or treatment intended to directly improve exercise preformance

102
Q

What is a diuretic?

A

Some thing that makes you pee

103
Q

4 ways to boost metabolism

A

Eating breakfast
Eating more often
Protein rich food
Stay hydrated

104
Q

Athletes require how many kcal per minute of activity above the needs of a sedentary person?

A

5 - 8 kcal

Nutrition (6 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions