Brainscape's Knowledge GenomeTM

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


See full index

Nutrition 201 > Energy Balance and Weight Control > Flashcards

Energy Balance and Weight Control Flashcards

1
Q

What is energy balance?

A

the relationship between energy intake and energy expenditure

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

positive energy balance

A

more calories in than calories burned=weight gain

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

negative energy balance

A

more calories burned than consumed=weight loss

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

energy in

A

carbohydrates, proteins, fats, alcohol

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

energy out

A

BMR, thermic effect of food, physical activity (and thermoregulation)

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

basal metabolism

A

the minimum amount of energy your body expends to keep you alive in a resting state.

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

What percentage of energy expenditure is BMR in a sedentary person?

A

60-70%

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

RMR

A

Resting Metabolism Rate-if the person is not fasting or completely rested this value is used instead. Typically higher than BMR (6%).

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

What percentage of energy expenditure does physical activity require

A

1/3-1/2 depending on level of activity

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

Which component of energy expenditure do we have the most control over?

A

Physical activity

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

Do heavier or lighter people burn more calories?

A

heavier people because they have to move more mass

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

Thermic Effect of Food

A

the energy the body uses to digest absorb, transport, store, and metabolize the nutrients consumed in the diet

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

What percentage of energy expenditure is TEF?

A

5-10%

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

Which macronutrient has the greatest TEF?

A

Protein (not much energy needed to transfer fat to adipose)

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

Factors that effect BMR

A

Greater muscle mass increases, Larger body surface area increases, smaller will lower, Male gender, Body temperature (fever or cold raises), Higher than normal secretions of thyroid hormones, Release of hormones (especially pre-menstrual), Growth stages of the life cycle (childhood/adolescence/pregnancy), Caffeine and tobacco use, Recent exercise, Aging after 30 years, Starvation will decrease BMR by about 10-20%, BMR is lowest when sleeping

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

Variables required to calculate energy estimation requirements

A

height, weight, age, gender, physical activity level,

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

Estimated Energy Requirements

A

standardized equations developed by the Food and Nutrition Board. Based on doubly labeled water and specific calculations for men, women, children, pregnant and lactating women, and teenagers

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

Components of body weight

A

BMI, body composition, distribution of fat, weight related medical conditions

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

BMI

A

Body Mass Index = weight (kg)/height (m)^2

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

Limitations with BMI

A

does not account for muscle mass; not readily applicable to those under 5 feet, children and adolescents, frail elderly, and pregnant and lactating women.

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

Weight status as defined by BMI

A

Underweight 30

22
Q

body weight

A

fat + lean tissue (includes water)

23
Q

ideal fat ratios in men and women

A 
men= 8-24%
females= 21-35%
24
Q

fat fold measures (using calipers)

A

pinching different areas of body fat, very imprecise

25
Q

hydrodensitometry

A

under water weighing- taking measurements in water to subtract out fat, fat is less dense then water

26
Q

bioelectrical impedence

A

Fat is more resistant to electrical current. Lean tissue has electrolyte-containing fluids

27
Q

Air displacement plethysmography (BodPod):

A

determines the amount of displaced air

28
Q

Dual energy X-ray absorptiometry (DEXA)

A

GOLD STANDARD, distinguishes between fat, lean muscle, and bone

29
Q

Central Obesity

A

more often related to cardiovascular disease, hypertension, and type 2 diabetes. Instead of emptying fat directly into general circulation, fat is released directly to the liver which interferes with the liver’s ability to clear insulin and alters lipoprotein metabolism

30
Q

consequences of central obesity

A

Increased inflammation, insulin resistance, blood clotting, and blood vessel constriction

31
Q

minimum measurement for adverse health effects with android obesity

A

men: 40 inches
women: 35

32
Q

Medical issues associated with central obesity

A

heart disease, stroke, diabetes, hypertension and some cancers, sleep apnea, osteoarthritis, gall bladder disease and pregnancy complications

33
Q

Issues associated with being underweight

A

Unable to preserve lean tissue during wasting disease, medical stresses, Menstrual irregularities, infertility in women, Osteoporosis, bone fractures

34
Q

Prevelance of overweight and obesity in American adults

A

2/3 of Americans

35
Q

Hyperplasia

A

increased number of cells

36
Q

hypertrophy

A

increased cell size

37
Q

when does the number of cells in body increase substantially?

A

childhood, adolescence, pregnancy

38
Q

What is the result of adipocytes increasing in size and number?

A

Obesity

39
Q

LPL

A

Lipoprotein Lipase: promotes triglyceride storage in fat cells, the more fat cells the higher the LPL activity, loss of body fat increases production of LPL

40
Q

Do fad diets work?

A

any time you restrict calories you will lose weight, but is it sustainable?

41
Q

Aspects of fad diets

A

offer exaggerated claims, false theories and hope, many are nutritionally inadequate

42
Q

consequence of fad diets

A

headache, nausea, death

43
Q

Weight loss surgery

A

gastroplasty: stomach reduced from 1 L to 30 mL; must have BMI over 40, no history of alcoholism or psychiatric disorders

44
Q

Types of gastroplasty

A

gastric bypass, gastric banding, gastric sleeve

45
Q

Pharmacotherapy

A

must have BMI over 30 (or greater than 27 if medical condition exists); no drug works without weight loss triad

46
Q

Specific types of pharmacotherapy

A

Amphetamine-like: stimulates CNS
Sibutramine: works on NTs, reduces hunger
Orlistat: lipase inhibitor

47
Q

Weight Loss Triad

A

health eating, physical activity, behavior change

48
Q

Effects of increased physical activity

A 
↑ energy expenditure
↑ metabolism
Improves body composition
Improves appetite control
Psychological benefits
49
Q

Aspects of behavior change

A 
Chain-breaking
Stimulus control
Cognitive restructuring
Contingency management
Self-monitoring
50
Q

Risks of yo-yo dieting

A 
↑Risk of premature death
↑Risk of chronic disease
Upper body fat deposition
Possibly lower HDL
Eroded self esteem
51
Q

What does it take to lose a pound

A

1 lb= 3500 calories (decrease intake by 500-1000 kcal per day to lose 1-2 lbs per week);

Nutrition 201 (4 decks)

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