Term
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Definition
true or false:
Results from the 2009-2010 National Health and Nutrition Examination Survey suggest a SLOWING OR LEVELING OFF OF OBESITY AND BMI TRENDS |
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Term
energy intake= calories from food intake
energy output= metabolism; digestion, absorption, and transport of nutrients, physical activity |
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Definition
| what are the main components of energy intake and energy output? |
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Term
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Definition
| the state in which energy intake, in the form of food and beverages, matches the energy expanded, primarily through basal metabolism and physical activity |
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Term
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Definition
| when energy intake is greater than energy expended, generally resulting in weight gain |
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Term
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Definition
| energy intake is less than energy expended, resulting in weight loss |
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Term
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Definition
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Term
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Definition
| represented by number of calories eaten each day |
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Term
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Definition
| how is the number of kcal (energy content) in a food determined? |
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Term
| measure calorie content by igniting and burning a dried portion of food. the buring food raises the temperature of the water surrounding the chamber holding the food. the increase in water temp indicates the number of kilocalories in the food because 1 kcal equals the amount of heat needed to raise the temp. of 1 kg of water by 1 degree celcius |
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Definition
| how does a bomb calorimeter work and figure out kcal in a food? |
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Term
1. basal metabolism
2. physical activity
3. thermic effect of food (TEF) - digestion, absorption, processing of ingested nutrients
4. adaptive thermogenesis-- small amount; for shivering, fidgetting in response to cold |
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Definition
| what are the 4 purposes fo which the body uses energy? |
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Term
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Definition
| minimum energy expended in fasting state when resting and awake in warm quiet environment |
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Term
| ~60-70% of total energy expenditure |
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Definition
| approximately how much does basal metabolism contribute to overall energy use by the body? |
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Term
1. greater lean body mass
2. larger body surface area per body volume (a tall person has greater body surface area compared to a short person)
3. male gender (greater lean body mass)
4. body temperature (fever or cold enviro)
5. thyroid hormones (elevated, or hyperthyroid, condition)
6. stress (release of norepinephrine)
7. pregnancy
8. caffeine and tobacco use |
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Definition
| what are 8 factors that increase basal metabolism? |
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Term
1. low calorie intake
2.aging |
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Definition
| what are two factors that decrease the basal metabolism? |
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Term
| 15-35% of energy expenditure |
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Definition
| how much does physical activity contribute to overall energy use by the body? |
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Term
| thermic effect of food (TEF) |
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Definition
| the increase in metabolism that occurs during the digestion, absorption, and metabolism of energy-yielding nutrients. |
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Term
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Definition
| what is the energy expenditure of the thermic effect of food (TEF)? |
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Term
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Definition
| ability of humans to regulate body temperature within narrow limits |
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Term
nonvoluntary physical activity
1. fidgeting and shivering
2. maintenance of muscle ton
3. maintenance of posture |
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Definition
| how does adaptive thermogenesis contribute to energy output? |
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Term
| produce heat from energy yielding nutrients |
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Definition
| what is the role of brown adipose tissue? |
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Term
| brown adipose tissue contributes as much as 5% of body weight and is thought to be important for heat regulation |
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Definition
| what would be the benefit of having larger amounts in infants compared to adults? |
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Term
1. direct calorimetry
2. indirect calorimetry |
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Definition
| what methods can be used to measure energy use by the body? |
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Term
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Definition
| measures heat output from body (energy leaves body as heat); expensive and complex; not common method |
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Term
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Definition
| measures the amount of oxygen consumed and carbon dioxide expelled to determine energy expended; oxygen consumed is relayed to energy expended; more commonly used |
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Term
1. EER= estimated energy requirement
2. age in years
3. physical activity estimate
4. weight in kg
5. height in meters (inches/39.4) |
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Definition
| estimated energy requirement can be calculated based on which five factors? |
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Term
1. family history
2. weight history
3. lifestyle
4.weight related conditions
5. fat distribution patterns |
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Definition
| what five factors contribute to healthy body weight? |
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Term
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Definition
Health problems associated with excess body fat:
increased anesthesia needs, as well as greater risk of wound infections (the latter is linked to a decrease in immune function) |
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Term
| pulmonary disease and sleep disorders |
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Definition
health problems associated with excess body fat:
excess weight over lungs and pharynx |
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Term
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Definition
health problem associated with excess body fat:
enlarged adipose cells, which poorly bind insulin and poorly respond to the message insulin sends to the cell; less synthesis of factors that aid insulin action and greater synthesis of factors by adipose cells that lessen insulin action |
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Term
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Definition
health problems associated with excess body fat:
increased miles of blood vessels found in the adipose tissue, increased blood volume, and increased resistance to blood flow related to hormones made by adipose cells |
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Term
| cardiovascular disease (coronary heart disease and stroke) |
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Definition
health problems associated with excess body fat:
increases in LDL cholesterol and triglycedride values, low HDL cholesterol decreased physical activity, and increased synthesis of blood clotting and inflammatory factors by enlarged adipose cells. a greater risk for heart failure is also seen, due in part to altered heart rhythm |
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Term
| bone and joint disorders (including gout) |
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Definition
health problems associated with excess body fat:
excess pressure put on knee, ankle, and hip joints |
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Term
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Definition
health problems associated with excess body fat:
increased cholesterol content of bile |
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Term
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Definition
health problems associated with excess body fat:
trapping of moisture and microorganisms in tissue folds |
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Term
| various cancers, such as in the kidney, gallbladder, colon and rectum, uterus (women), and prostate gland (men) |
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Definition
health problems associated with excess body fat:
estrogen production by adipose cells; animal studies suggest excess calorie intake encourages tumor development |
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Term
| shorter stature (in some forms of obesity) |
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Definition
health problems associated with excess body fat:
earlier onset of puberty |
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Term
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Definition
health problems associated with excess body fat:
more difficult delivery. increased number of birth defects, and increased needs for anesthesia |
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Term
| reduced physical agility and increased risk of accidents and falls |
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Definition
health problems associated with excess body fat:
excess weight that impairs movement |
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Term
| menstrual irregularities and infertility |
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Definition
health problems associated with excess body fat:
hormones produced by adipose cells, such as estrogen |
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Term
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Definition
health problems associated with excess body fat:
cataracts and other eye disorders are more often present |
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Term
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Definition
health problems associated with excess body fat:
a variety of risk factors for disease listed in this table |
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Term
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Definition
health problems associated with excess body fat:
reduced immune system activity |
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Term
| liver damage and eventual failure |
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Definition
health problems associated with excess body fat:
excess fat accumulation in the liver |
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Term
| erectile dysfunction in men |
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Definition
health problems associated with excess body fat:
low-grade inflammation caused by excess fat mass and reduced function of the cells lining the blood vessels associated with being overweight |
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Term
body weight (in kg) divided by height (in meters)^2 (kg/m^2)
weight (pounds) X 703 divided by height (inches)^2 (lb(703)/in^2) |
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Definition
| how is the body mass index determined? |
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Term
underweight: <18.5
Overweight: 25-29.9
Obese: 30-39.9
Severely (morbidly) obese: >40 |
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Definition
| what are the BMI associated with increased risk of health problems related to being overweight? (includes underweight, overweight, obese, severely (morbidly) obese) |
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Term
acceptable amount of body fat:
-women: 16% to 30%
-men: 11% to 20%
obesity
-women: over 37%
-men: over 24% |
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Definition
| what are the body fat percentages that are acceptable and means obese for men and women? |
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Term
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Definition
| this type of estimate body fat is very accurate, fat is less dense than lean tissue (fat floats) |
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Term
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Definition
| this type of estimation of body fat determine the body volume and air displaced in a sealed chamber; body density=body weight/body volume; % body fat= (495/body density)-450 |
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Term
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Definition
| a type of estimation of body fat that measures the folds in the skin |
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Term
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Definition
| a type of estimation of body fat that uses a low-energy current that measures the resistance of electrical flow; fat is resistant to electrical flow; the more resistance, the more body fat |
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Term
| DEXA (dual x-ray photon absorptiometry) |
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Definition
| a type of estimation of body fat that uses an X-ray body scan that allows for the determination of body fat; MOST ACCURATE but expensive |
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Term
1. cardiovascular disease
2. HTN
3. type 2 diabetes
abdominal fat is released into liver and promotes inflammation in the body |
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Definition
| what are 3 health risks and disease associated with increased body fat and obesity? |
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Term
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Definition
| what are waist circumference values for men and women that are associated with increased risk of health problems related to being overweight? |
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Term
1. identical twins--when raised apart still have similar weights
2. genes--affect metabolic rate, fuel use, brain chemistry, body shape; account for up to 70% of weight differences
3. thrifty metabolism gene--more fat storage to protect against famine |
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Definition
| explain how body weight is influenced by nature |
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Term
1. environmental factors
2. learned eating habits
3. activity factor (or lack of)
4. poverty and obesity: lower socioeconomic status predicts for increased obesity
5. female obesity is rooted in childhood obesity
6. male obesity appears after age 30 |
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Definition
| what role does nuture play in determining body weight? |
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Term
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Definition
what encourages excess body fat stores and obesity?:
excess body fat is more common in adults and middle-age individuals |
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Term
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Definition
what encourages excess body fat stores and obesity?:
increase in abdominal fat deposition is typical |
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Term
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Definition
what encourages excess body fat stores and obesity?:
females have more fat |
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Term
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Definition
what encourages excess body fat stores and obesity?:
over a long period, positive energy balance promotes storage of fat |
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Term
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Definition
what encourages excess body fat stores and obesity?:
excess calorie intake from fat, alcohol, and calorie-dense foods contributes to obesity |
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Term
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Definition
what encourages excess body fat stores and obesity?:
low physical activity (couch potato) leads to positive energy balance and body fat storage |
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Term
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Definition
what encourages excess body fat stores and obesity?:
a low BMR due to factors such as thyroid problems or energy restriction is linked to weight gain |
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Term
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Definition
what encourages excess body fat stores and obesity?:
some obese individuals metabolize nutrients more efficiently |
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Term
| increased hunger sensations |
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Definition
what encourages excess body fat stores and obesity?:
some people have excessive trouble resisting the abundant availability of food, which is likely linked to the activity of various brain chemicals in food reward pathways |
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Term
| ratio of fat to lean tissue |
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Definition
what encourages excess body fat store and obesity?:
a high ratio of fat mass to lean body mass is correlated with weight gain |
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Term
| fat uptake by adipose tissue |
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Definition
what encourages excess body fat stores and obesity?:
efficiency of fat storage is high in some obese individuals and remains high (perhaps even increases) with weight loss |
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Term
| variety of social and behavioral factors |
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Definition
what encourages excess body fat stores and obesity?:
obesity is associated with socioeconomic status; familial conditions; network of friends; busy lifestyles; binge eating; availability of inexpensive, "supersized" high-fat food; pattern of leisure activities; screen time; smoking cessation; excessive alcohol intake; and meals eaten away from home |
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Term
| undetermined genetic characteristics |
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Definition
what encourages excess body fat stores and obesity?:
these affect energy expenditure, the deposition of the energy surplus as adipose tissue or as lean tissue, and the relative proportion of fat and carbohydrate used by the body |
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Term
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Definition
what encourages excess body fat stores and obesity?:
in some groups, higher body weight may be more acceptable, which may promote overeating |
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Term
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Definition
what encourages excess body fat stores and obesity?:
increased hunger/appetite can be a side affect |
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Term
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Definition
what encourages excess body fat stores and obesity?:
a pattern of weight gain during the childbearing years can occur if the mother doesn't return to her approximate prepregnancy weight after the pregnancy. fat stored during pregnancy to support subsequent lactation may not be lost in women who do not breastfeed |
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Term
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Definition
what encourages excess body fat stores and obesity?:
regional differences, such as high-fat diets and sedentary lifestyles in the midwest and areas of the south, lead to higher rates of obesity compared to other regions |
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Term
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Definition
| to lose 1 lb (3300 kcal) per week, you need to lose about how many calories a day? |
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Term
| www.ChooseMyPlate.gov to control calorie intake, increase physical activity (150-300 min of moderate-intensity aerobic per week), and make a lifelong change--behavior modification to maintain healthy weight |
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Definition
| what is a sound weight-loss program and what 3 things can this provide for you? |
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Term
1. rate of healthy weight loss
2. behavior modifications
3. intake (composition and amount) |
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Definition
| what are the characteristics for a healthy weight management program? |
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Term
| low-fat, high-fiber approaches |
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Definition
| what type of calorie restriction approach is most successful in long-term studies? |
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Term
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Definition
| this hormone and an empty stomach signals brain when you are hungry |
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Term
separate true hunger from habit and emotion
- hormone ghrelin and empty stomach signals brain when you are hungry
- nerves in stomach signal brain you are full (can take up to 20 min) |
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Definition
| how are hormones and nerves involved in hunger control? |
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Term
1. high fiber snack
2. glass of water
3. lean protein, nuts, low fat dairy, soy, lean meat, fish, chicken
4. slow down eating |
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Definition
| what are 4 practical ways to relieve hunger? |
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Term
1. healthy weight-loss takes times
2. normal to be erratic (early weight loss includes fluid and fat/may be increasing muscle mass)
3. 1 to 2 pounds per week for long-term
4. track diet to determine if old food habits returning
5. reduce calories, increase activity intensity |
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Definition
| what are 5 ways to address a plateau in weight loss? |
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Term
IMPORTANT FOR WEIGHT MAINTENANCE AFTER WEIGHT LOSS
1. promotes steady weight loss (expends 100-300 kcal while controlling calories)
2. boosts self-esteem |
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Definition
| what is the role of regular physical activity in weight maintenance? |
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Term
| add weight resistance (increase lean body mass/increase fat use/increase bone health/increase metabolic rate) |
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Definition
| what kinds of activities are recommended in physical activity for weight maintenance? |
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Term
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Definition
| to focus on total number of calories consumed |
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Term
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Definition
| when eating out, choose smaller portions or lower-calorie options |
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Term
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Definition
| eat a nutrient-dense breakfast |
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Term
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Definition
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Term
1. chain-breaking
2. stimulus control
3. cognitive restructuring
4. contingency management
5. self-monitoring |
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Definition
| what are 5 problem (eating) behaviors that can be modified? |
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Term
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Definition
| breaking the link between two behaviors that leads to unhealthy outcomes (often is excessive intake but doesn't have to be) (snacking on chips and watching TV/Drinking soda while driving to school) |
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Term
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Definition
| altering the environment (minimize the stimuli for unhealthy eating--push tempting food to back of fridge/put cookies in pantry rather than on counter) --puts YOU in charge of temptations |
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Term
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Definition
| changing YOUR FRAME OF MIND regarding eating/replace stress eating with walking or talking with a friend |
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Term
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Definition
| forming a plan of action in response to a situation that may lead to poor habits/prepare for a situation that can lead to unhealthy eating or limit activity (eat a meal before going to a party with lots of desserts and snack foods to avoid overeating/exercise in morning on a day when you know you will work late and probably not want to go to the gym at night) |
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Term
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Definition
TRACKING FOODS eaten and conditios affecting eating
websites to track foods: fitday.com; livestrong.com; mypyramidtracker.gov; nutritiondata.self.com; sparkpeople.com |
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Term
1. eat a low-fat, high-carb diet (on avg. 25% of calorie intake as fat)
2. eat breakfast almost every day
3. self-monitor by regularly weighing oneself and keeping a food journal
4. exercise for about 1 hour per day
5. eat at restaurants only once or twice per week |
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Definition
| what are 5 characteristics of successful weight losers and maintainers according to National Weight Control Registry |
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Term
| candidates BMI of 30 or more, or 27 to 29.9 with weight-related health conditions |
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Definition
| who is a candidate for weight loss medication? |
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Term
1. Amphetamine (phenteramine)
2. sibutramine (meridia)
3. orlistat (xenical) |
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Definition
| what are the names of the 3 medications used for weight loss? |
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Term
| diet allows person 400 to 800 kcal per day, often in liquid form |
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Definition
| how low is the VLCD (very-low-calorie diet) (aka protein-sparing modified fast (PSMF)) and why is it important to be monitered by a healthy care professional while on this diet? |
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Term
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Definition
| medical specialty focusing on treatment of obesity; only considered for severe obesity |
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Term
| adjustable gastric banding |
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Definition
| procedure in which opening from esophagus to stomach is reduced by a hollow gastric band; decreases amount of food eaten and band can be inflated or deflated |
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Term
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Definition
| gastric bypass surgery performed on stomach to limit volume to ~30mL; referred to as stomach stapling; most common surgical procedure for treating severe obesity; stomach goes from 4 cups to 1 oz (shot glass) |
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Term
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Definition
| surgical reduction of stomach by about 75% |
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Term
| body mass index is below 18.5 |
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Definition
| how is underweight defined? |
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Term
1. cancer
2. infectious diseases
3. digestive tract disorders
4. excessive dieting or physical activity |
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Definition
| what are 4 primary causes of being underweight? |
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Term
1. intake of energy and nutrient dense foods (energy input)
2. encourage regular meals and snacks
3. reduce activity (energy ouput)
4. increase portion size
5. strength training |
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Definition
| how can someone best gain weight when being underweight? |
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Term
1. combination of diet and strength training need to gain weight as muscle
2. strength training slows muscle loss of aging
3. assistance from qualified fitness trainer
4. protein serving before and after lifting (some carbs assist in protein absorption)
5. lean varieties of protein best |
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Definition
| what are 5 ways towards gaining weight as muscle and not as fat? |
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Term
1. promote quick weight loss
2. limited food selections
3. use of testimonials
4. billed as cure-alls
5. recommend expensive supplements
6. no permanent lifestyle changes advocated
7. critical, skeptical of the scientific community
8. claim no need to exercise |
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Definition
| what are 8 characteristics of an unreliable diet? |
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Term
1. high protein, low carb approaches
2. carb focused diets
3. low-fat approaches
4. novelty diets
5. meal replacements |
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Definition
| 5 different types of popular diets (notice the focus is usually on one nutrient) |
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