Module 5: Reaching and Maintaining a Healthy Weight

Question 1

define obesogenic

Answer 1

environmental conditions that promote obesity

Question 2

define globesity

Answer 2

global epidemic of high rates of overweight and obesity in multiple regions of the world

Question 3

health risks of excess weight

Answer 3

• cardiovascular disease
• stroke
• cancer
• diabetes
• depression
• reduced life expectancy

Question 4

what factors contribute to overweight and obesity

Answer 4

• diet and exercise
• genetic and physiological factors
• environmental factors
• psychosocial and socioeconomic factors

Question 5

what gene may affect the risk of obesity

Answer 5

• FTO gene
• how it regulates ghrelin hormone

Question 6

define thrifty gene theory

Answer 6

• higher body fat and obesity levels in some native american and african tribes
• because ancestors struggled through famine; slowed metabolism

Question 7

define basal metabolic rate

Answer 7

• minimum rate body uses energy to maintain basic vital functions
• avg: 1200 to 1800 cal/day

Question 8

how and when would you measure BMR

Answer 8

• person awake with all major stimuli at rest
• after 8 hours of sleep and 12 hour fast

Question 9

define resting metabolic rate

Answer 9

• BMR plus energy for daily sedentary activities
• digestion, sitting, standing

Question 10

define exercise metabolic rate

Answer 10

• remaining percentage of calorie expenditures after BMR and RMR
• during physical activity
• walking, climbing stairs

Question 11

when are your BMR and RMR highest

Answer 11

• infancy
• puberty
• pregnancy

Question 12

define adaptive thermogenesis

Answer 12

• body slows metabolic activity as form of defense against starvation
• lost weight but can’t go any lower

Question 13

define yo-yo diets

Answer 13

people cycling between periods of weight loss and weight gain

Question 14

define set point theory

Answer 14

• bodies fight to maintain weight around a narrow range or set point
• bodies sabotage weight loss efforts

Question 15

what are aspects of genetic factors contributing to obesity

Answer 15

• genes
• metabolic rates
• hormonal influence
• fat cells/predisposition to fatness

Question 16

define ghrelin

Answer 16

• hormone produced in stomach
• appetite stimulation

Question 17

define leptin

Answer 17

• hormone produced by fat cells
• appetite regulator
• appetite drops as leptin increases (when fat tissue increases)
• obese people have faulty leptin receptors

Question 18

define hyperplastic obesity

Answer 18

• having excessive number of fat cells
• appears in early childhood or birth

Question 19

what are environmental factors contributing to obesity

Answer 19

• greater access to high-calorie foods
• lack of physical activity

Question 20

functions of fat

Answer 20

• regulates body temperature
• cushions and insulates organs
• main source of stored energy

Question 21

list BMIs and their weight categories

Answer 21

• healthy weight: 18.5 to 24.9
• overweight: 25 to 29.9
• obese: 30 to 39.9
• morbidly obese: 40 to 49.9
• super obese: over 50

Question 22

limitations of BMI

Answer 22

• water, muscle, and bone mass not included
• doesn’t account for muscle weighing more than fat
• inaccurate if under 5 foot, highly muscled, or older

Question 23

where do men and postmenopausal women carry fat

Answer 23

upper regions of body

Question 24

where do premenopausal women carry fat

Answer 24

lower regions of body

Question 25

what is healthy body fat percentages for men and women

Answer 25

- men: 8 to 20% - women: 20 to 30%

Question 26

what are 5 ways to measure body fat

Answer 26

- underwater weighing: water displacement - skinfolds: pinching skin - bioelectrical impedance analysis: electrical current through body tissues and water - dual energy x-ray absorptiometry: differentiates between bone, soft tissue, and fat tissue - bod pod: air displacement

Question 27

define calorie

Answer 27

measure indicating amount of energy gained from food or expended through activity

Question 28

how many calories is 1 pound of storage fat

Answer 28

3500

Question 29

steps to improve eating habits

Answer 29

- learn what causes bad eating behavior - choose diet plan that is realistic

Question 30

why does increasing muscle mass help you lose weight

Answer 30

muscle is more metabolically active

Question 31

what does the number of calories spent through physical activity depend on

Answer 31

- number and proportion of muscles used - amount of weight moved - length of activity

Question 32

what are healthy goals for weight loss

Answer 32

- lose 1 to 2 pounds every week - expend 500 more calories than consumed

Question 33

define very low calorie diets

Answer 33

- medically supervised - 400 to 700 calories - high protein, low carb

Question 34

what is one very dangerous complication of a very low calorie diet

Answer 34

- ketoacidosis - cells don't have enough glucose and burn fat for energy producing ketones - acidic blood levels

Question 35

are weight loss supplements regulated by the FDA

Answer 35

no

Question 36

what do most dietary supplements contain

Answer 36

- caffeine - diuretics

Question 37

what was the first FDA approved OTC weight loss drug

Answer 37

- orlistat - inhibits lipase causing fats to pass undigested

Question 38

define gastric binding

Answer 38

- restrictive weight loss surgery - partitions off part of stomach - can be removed

Question 39

define sleeve gastrectomy

Answer 39

- restrictive weight loss surgery - 75% of stomach removed

Question 40

define gastric bypass

Answer 40

- combination restrictive and malabsorption weight loss surgery - 70% of stomach sutured off and attached to small intestine

Question 41

define biliopancreatic diversion/duodenal switch procedure

Answer 41

- combination restrictive and malabsorption weight loss surgery - partial gastrectomy - pyloric valve intact to prevent dumping syndrome