Unit 7 - Energy Balance & Healthy Body Weight

Question 1

What is feasting?

Answer 1

Excess energy consumption

Question 2

How does alcohol increase fat storage?

Answer 2

• Slows down the body’s use of fat for fuel

- Provides energy, so if it is in excess the body will store it

Question 3

What is excess carbohydrate stored as and where?

Answer 3

Stored at glycogen in liver and muscles

Question 4

Will the body use fat or carbs first for energy?

Answer 4

Carbs

Question 5

What is excess protein stored as?

Answer 5

Fat

Question 6

What is fasting?

Answer 6

Voluntary energy deficit

Question 7

How many calories are needed to store 1 pound of fat?

Answer 7

About 3,500

Question 8

What are the 3 components of energy expenditure?

Answer 8

1) To fuel the body’s basal metabolic rate (BMR)
2) To fuel voluntary activity
3) Through the body’s metabolic response to food

Question 9

What is the body’s basal metabolic rate (BMR)?

Answer 9

• The sum of all involuntary activities necessary to maintain life
• Does not include digestion and voluntary activities

Question 10

For most people, what is their largest expenditure?

Answer 10

Basal metabolism

Question 11

When is BMR slowest?

Answer 11

When a person is sleeping

Question 12

When is BMR highest?

Answer 12

When a person is growing and those w/ considerable lean body mass

Question 13

What does the number of calories spent on voluntary activities depend on?

Answer 13

Muscle mass, body weight, and activity

Question 14

The body’s metabolism speeds up for approximately _ hours after a meal

Answer 14

5

Question 15

What factors can increase the body’s BMR?

Answer 15

• Being tall and thin
• More lean tissue (typically males)
• Fever
• Stress
• Hot and cold environmental temperatures
• Thyroxin (thyroid hormone)
• Premenstrual hormones
• Nicotine and caffeine

Question 16

What factors can decrease the body’s BMR?

Answer 16

• Increasing age
• Less lean tissue and more fat tissue
• Fasting/starvation
• Malnutrition
• Thyroxin (thyroid hormone)
• Sleeping

Question 17

What factors should be included in energy requirement calculations?

Answer 17

• Gender
• Growth
• Age
• Physical activity level
• Height and weight

Question 18

What are the BMI classifications?

Answer 18

• Below 18.5 = underweight
• 18.5-24.9 = normal
• 25-29.9 = overweight
• 30-34.9 = obese (class 1)
• 35-39.9 = obese (class 2)
• Over 40 = extreme obesity

Question 19

What are drawbacks to the use of BMI?

Answer 19

• Fails to show how much weight is from fat

- Fails to show where the fat is located

Question 20

What groups is BMI not suitable for?

Answer 20

• Some athletes
• Pregnant and lactating women
• Adults over 65

Question 21

What is anthropometry?

Answer 21

Direct body measurements, like waist circumference, fat fold test

Question 22

What does waist circumference measure?

Answer 22

Visceral fatness and disease risk

Question 23

What is a healthy waist circumference for men and for women?

Answer 23

• Men = less than 40 inches

- Women = less than 35 inches

Question 24

What do skin fold measures determine?

Answer 24

Estimate of total body fat and where fat is located

Question 25

Which areas are skin fold measures often performed on?

Answer 25

- Back of arm - Below shoulder blade - Skin from waist

Question 26

What is the function of lipoprotein lipase (LPL)?

Answer 26

Promotes fat storage in fat and muscle cells

Question 27

What is the function of leptin?

Answer 27

Appetite suppressing hormone produced in fat cells

Question 28

What would a leptin deficiency lead to?

Answer 28

Obesity

Question 29

What is leptin resistance?

Answer 29

When a person fails to respond to the suppression of appetite caused by leptin release

Question 30

What is the function of ghrelin?

Answer 30

- Appetite stimulating hormone made and secreted by stomach cells - Works in hypothalamus to promote efficient energy storage

Question 31

What is the fat cell number theory?

Answer 31

Theory that body fatness is determined by the number and size of fat cells

Question 32

What happens to fat cells when fat loss occurs?

Answer 32

Size decreases, number is unaffected

Question 33

What happens to fat cells during obesity development?

Answer 33

Fat cells increase in number, in size, or both

Question 34

What is the set-point theory?

Answer 34

Theory that the body tends to maintain a certain weight by means of its own internal control

Question 35

When does overeating occur?

Answer 35

- When people are presented w/ a wide variety of food (especially delectable items) - Also occurs for emotional reasons

Question 36

What is hunger?

Answer 36

Physiological need to eat

Question 37

What is appetite?

Answer 37

Psychological desire to eat

Question 38

What is satiation?

Answer 38

Perception of fullness that builds throughout a meal, eventually reaching the degree of fullness that stops eating

Question 39

What is satiety?

Answer 39

Perception of fullness that lingers after a meal, inhibiting eating until the next meal

Question 40

Which nutrient is the most satiating?

Answer 40

Protein

Question 41

Is hunger or satiety a more powerful stimulus?

Answer 41

Hunger

Question 42

What are the 3 lifestyle components required for weight loss?

Answer 42

- Diet - Physical activity - Behaviour modification

Question 43

Successful weight loss strategies embrace ____, ____ and ____

Answer 43

Small changes, moderate losses, and reasonable goals

Question 44

What is minimum daily calorie recommendation for men and women?

Answer 44

- Men = 1500 | - Women = 1200

Question 45

What is behaviour modification?

Answer 45

- Looking at the cues that are causing behaviours which are resulting in consequences - Some cues need to be eliminated, and some need to be suppressed if can't be eliminated; others need to be strengthened or reinforced

Question 46

What is a strategy for healthy weight gain?

Answer 46

Combination of physical activity and increased energy intake