Diet 214 Chapter 10

Front 1

Perceptions we have of our bodies

Back 1

Body image

Front 2

Refer to body functioning, but most often ideas, feelings, and experiences about physical appearance or attractiveness of bodies

Back 2

Perceptions we have of our bodies

Front 3

When individual’s perception inconsistent with reality

Back 3

Distorted body image

Front 4

_____ is a a key to wellness

Back 4

Body acceptance

Front 5

Why is body image important?
1.
2.

Back 5

1. Body image tends to become self-image
2. Negative body image may influence our health behaviors

Front 6

For a Healthy and positive body image you should Evaluate various aspects of bodies fairly______, finding some characteristics positive and others less so

Back 6

realistically

Front 7

Healthy body image is influenced by awareness of how bodies ____ and ___.

Back 7

function and look

Front 8

Understanding and accepting what one can and cannot expect to achieve in pursuit of ideal body is key to _____

Back 8

wellness
(healthy body image)

Front 9

Most evidence of association between fatness and physical health is from_______

Back 9

epidemiologic studies

Front 10

epidemiologic studies use _______, value derived by dividing one’s weight in kilograms by square of one’s height in meters

Back 10

body mass index (BMI)

Front 11

BMI results in value that correlates with ______

Back 11

body fatness

Front 12

Individuals at ________—those very thin and those very fat—are at increased risk of certain diseases or mortality from all causes

Back 12

both extremes of fatness

Front 13

Examples of Traditional quantitative definitions
are _____ and _____.

Back 13

overweight and obesity

Front 14

weights greater than 110% desirable weight

Back 14

overweight

Front 15

weights greater than 120% desirable weight

Back 15

Obesity

Front 16

____ is a tool for providing quick assessment.

Back 16

BMI

Front 17

Body fat distribution and health risk is related to ____ and to ______.

Back 17

-age
-ratio of waist size to hips (waist/hip ratio)

Front 18

Higher levels of body fat around _____ seem more dangerous than fat in buttocks and thighs.

Back 18

waist

Front 19

fat located in abdominal area-
Especially related to health risk

Back 19

Visceral fat

Front 20

High levels of visceral fat prone to cluster of metabolic risk factors including:
1.
2.
3.
4.

Back 20

1. High blood pressure (hypertension of greater than or equal to 130/85 mm Hg)
2. Low level high-density lipoproteins (men <40 mg/dL; women <50 mg/dL)
3. Elevated triglycerides greater than or equal to 150 mg/dL
4. Impaired fasting glucose

Front 21

hypertension of greater than or equal to 130/85 mm Hg describes _________

Back 21

High blood pressure

Front 22

men should have ____mg/dL; and women should have ____mg/dL Low level high-density lipoproteins.

Back 22

<40 =men
<50=women

Front 23

Elevated triglycerides should be greater than or equal to ____ mg/dL

Back 23

150

Front 24

men should have ____mg/dL; and women should have ____mg/dL Low level high-density lipoproteins.

Back 24

<40 =men
<50=women

Front 25

___ is a condition in which three or more of those metabolic risk factors present

Back 25

Metabolic syndrome

Front 26

Metabolic syndrome increases risk of ____,_____,____,and _____

Back 26

atherosclerosis, heart disease, stroke, and diabetes mellitus

Front 27

Obesity also increases risk of other health conditions including _____,_____,_____, and ______

Back 27

menstrual irregularities, infertility, gallbladder disease, and some types of arthritis

Front 28

Underweight is defined as ____% below weight standards

Back 28

15-20%

Front 29

BMIs _____ or lower considered underweight; associated with illness and greater risk for mortality as BMI decreases further

Back 29

18.5

Front 30

Causes of underweight may include:
(6)

Back 30

1. Genetics
2. Malabsorption of nutrients
3. Metabolic disorders caused by wasting diseases such as cancer
4. Extreme psychologic or emotional stress
5. Excessive expenditure of energy in athletics
6. Voluntarily restricting dietary intake as in anorexia nervosa

Front 31

Major portion of body fat is Storage Fat which is a
layer of fat under the skin that provides _____. This fat ____and ____many internal organs against physical trauma. It provides efficient means of stockpiling_____.

Back 31

-protection
-cushions and defends
- energy

Front 32

Minimal amount of Essential Fat serves vital functions such as ______.

Back 32

membrane integrity

Front 33

Essential fat:
For men ____% body weight.
For women, healthy minimal amount (essential fat plus the gender-specific fat) ____% body weight

Back 33

3-8=men
12-14=women

Front 34

Recommended range of total fat (storage fat plus essential fat): For men ____-____% body weight
For women ____-____% body weight

Back 34

15% to 20%
25% to 30%

Front 35

Differences related to gender, age, and stage of development
effect _______

Back 35

Body fat distribution

Front 36

Two types of fat distribution:

Back 36

1. Apples (android body type)
2. Pears (gynoid type)

Front 37

biggest around waist describes ______

Back 37

Apples (android body type)

Front 38

biggest in hips, buttocks, and upper thighs describes ______

Back 38

Pears (gynoid type)

Front 39

Most pears = _______; most apples ______

Back 39

-women
-men and older women

Front 40

To asses weight distribution one can compare _____ circumference with that of hips.
Men: healthier waist-to-hip ratio ________
Women: healthier waist-to-hip ratio______

Back 40

-waist
-less than 0.95 to 1
- 0.8 or less

Front 41

What is your waist circumference? Use a _____ to determine your health risk

Back 41

measuring tape

Front 42

to asses fat distribution pattern one can compare waist circumference with that of hips because waist diameter provides good _____.

Back 42

fat estimate in abdominal area

Front 43

Greater risk for various chronic diseases are associated with _____

Back 43

obesity

Front 44

Obesity:
Waist more than _____. for men; more than ____for women

Back 44

-40 in
-35 in

Front 45

_____ are special cells in which fat is stored

Back 45

Adipocytes

Front 46

Hypertrophy:
Cells increase in _____. It occurs whenever ______ continues for any time

Back 46

-size
-positive energy balance

Front 47

Hyperplasia:
Cells increase in _____.
More specialized, occurring during _____.

Back 47

-numbers
-growth spurts

Front 48

New adipocytes can form at ______ .

Back 48

any stage of life

Front 49

True or False: when you exercise you are getting rid of fat cells.

Back 49

False: Fat cells never go away, they get smaller but will always be there.

Front 50

It is postiive energy intake if more energy is _____than _____, fat storage goes on until fat droplet reaches ______.

Back 50

-consumed than expended
-maximum size

Front 51

If positive energy balance continues, body makes new _______, expanding storage capacity.

Back 51

adipocytes

Front 52

Negative energy intake
is when fat is lost, _____, reducing size

Back 52

energy is mobilized from adipocyte

Front 53

Negative energy intake
mechanisms of body may work to _____.

Back 53

reverse small size of adipocytes

Front 54

Other anthropometric measurements or assessments of fat levels
include distinguish between ____and _____ on basis of physical differences.

Back 54

fat and other body components

Front 55

_____ is the most widely accepted anthropometric measurements or assessments of fat levels.

Back 55

Underwater weighing (densitometry)

Front 56

_____ and other methods including ______and _______are anthropometric measurements or assessments of fat levels.

Back 56

-Bioelectric impedance analysis (BIA)
-triceps skinfold
-mid–upper arm circumference

Front 57

1 pound of body fat roughly equivalent to _____ kcal

Back 57

3500

Front 58

Energy balance is determined by relationship of ____ to _____.

Back 58

energy intake to energy expenditure

Front 59

Set point :
-_______ (of some characteristic) that body regulates or defends.
-Weight (and body fatness) of most adults is remarkably _____.

Back 59

-Natural level
-stable

Front 60

Weight of most adults _______ after minor gains and losses.

Back 60

returns to usual level (set point)

Front 61

______ includes:
-Adjustments bodies make to return to set point
-Among adult humans range of set points for body fatness

Back 61

Defending set point

Front 62

What are mechanisms/options for exerting control of set point regulations?(3)

Back 62

- Changing amount of energy ingested
- Changing level of physical activity
- Changing efficiency of ingested and stored energy

Front 63

Excursions into overeating trigger _______:
-Set point successfully defended
-Limits to ability to expand energy expenditure

Back 63

an increase in energy expenditure (can overeat periodically without gaining weight)

Front 64

If overconsumption is sustained,_____usually occurs
and the ___ is reestablished at a higher level.

Back 64

- weight gain
- set point

Front 65

Total energy expenditure is also reduced when _____ is reduced.

Back 65

level of activity

Front 66

Reducing the level of physical activity is a ______.

Back 66

Natural way to conserve limited energy supply

Front 67

Restriction of food intake usually produces _______.

Back 67

reduction in level of voluntary activity

Front 68

Set point effects are also overridden by ______.

Back 68

consistent changes in voluntary behaviors of eating and exercise

Front 69

with a consistent positive energy balance one will gain fat and adjust set points ______.

Back 69

upward

Front 70

New level of fatness becomes maintained without _____.

Back 70

great effort

Front 71

Basis of physical activity recommendations of Dietary Guidelines of _____minutes a day for weight loss

Back 71

60 to 90

Front 72

Enduring weight losses seem to be maintained only through ______.

Back 72

continuing effort

Front 73

Various pharmacologic substances claim to alter _____

Back 73

set point

Front 74

maintaining weight loss is more difficult for those formerly ______.

Back 74

severely obese

Front 75

Alternative is surgical intervention, specifically GI surgery for obesity (bariatric surgery):
-May provide __________for those morbidly obese (BMI ____), unable to lose weight through diet and exercise, or have significant obesity-related disorders

Back 75

-long-term weight loss
- >40

Front 76

After GI surgery, weight loss was maintained for more than 5 years by _____% patients compared with only about ___% by other approaches.

Back 76

-50% to 80%
-5%

Front 77

All forms of bariatric surgery have disadvantages and risks.
Surgical interventions are intended for ______

Back 77

morbidly obese

Front 78

Patient acceptability of getting GI surgery is assessed by a multidisciplinary team of at least a ____,____,and _____.

Back 78

physician, psychiatrist, and registered dietitian

Front 79

Repeat dieting:
________not benign and may lead to nutritional inadequacies, confused food habits, loss of sensitivity to physiologic hunger cues, diminished self-confidence, and loss of self-esteem

Back 79

Gain-loss weight cycles

Front 80

A new approach emphasizing acceptance of diversity in body size and shape puts emphasis, not on achieving ideal body composition, but on _____, ____, and ______. Adopting attitudes and behaviors that promote body composition appropriate to each individual’s genetic makeup and contribute to true _________.

Back 80

-promotion of wellness, personal satisfaction, and well-being
-wellness

Front 81

_____ is a approach that focuses on behaviors for long-term changes.

Back 81

Nondiet approach

Front 82

Most important goals are those related to ______

Back 82

changes in behavior

Front 83

Habits that will become almost self-sustaining
and setting goals related to each person’s needs
(Example: habit of regularly planning and shopping for groceries) are both considered _______.

Back 83

Changing behavior

Front 84

When Normalizing Eating, the goal is to __________ and
Involves being in tune with _______.

Back 84

-reclaim eating as a comfortable and natural process
-needs of body and signals about those needs

Front 85

______ is eating with awareness, relaxation, and without guilt, allowing ourselves to eat, in appropriate quantities, all foods

Back 85

Enjoying eating

Front 86

_________ involves letting hunger and satiety guide eating

Back 86

Normalizing eating

Front 87

Minimizing the use of food to meet emotional needs requires being aware of ____ and _____.

Back 87

-feelings and any associated eating

Front 88

To minimize the use of food to meet emotional needs one must ____, ____, And _____

Back 88

be aware of reasons behind food use, eat without guilt, and arrange a safe circumstance for eating

Front 89

Bodies function best when eat ________. Lifestyles work against this

Back 89

several times a day spaced throughout waking hours

Front 90

For many, eating spaced out leads to a pattern of most eating between ____ and _____ with undesirable effects

Back 90

5 PM and bedtime

Front 91

Space food throughout _____ to avoid overwhelming hunger or drive to consume excessively. You should eat _____ meals a day.

Back 91

-active hours
-Three to five meals a day

Front 92

____ is one of few factors consistently associated with success in maintaining healthy body composition

Back 92

Exercise

Front 93

Exercise is _____requiring energy

Back 93

mechanical work

Front 94

One should _____ when adopting new lifestyles.

Back 94

Increase energy expenditure

Front 95

Beneficial health effects of _______ is greater than can be accounted for by direct effect on energy balance

Back 95

exercise

Front 96

Four Factors that may reduce levels of lean body mass are:

Back 96

-Aging
-Sedentary lifestyles
-Wasting caused by illness
-dieting

Front 97

Exercise reduces effect of factors that effect lean body mass by ______.

Back 97

increasing or maintaining lean body mass levels

Front 98

Exercise reduces variety of risk factors for ____,_____, and ______--Conditions associated with increased obesity.

Back 98

hypertension, coronary artery disease, and diabetes mellitus

Front 99

Exercise can _____,_____and ______ (even without changes in body fat levels)

Back 99

decrease heart rate, reduce blood pressure, and improve the blood lipid profile

Front 100

Exercise seems to change how people feel about themselves and their ability to __________.

Back 100

be in charge of their own lives

Front 101

Exercise seems to increase ________with one’s own body when engaging in regular, enjoyable exercise

Back 101

awareness and level of comfort

Front 102

Exercise seems to provide time for ______ and reinforce commitment to wellness

Back 102

-thinking and problem solving

Front 103

Differences in response to exercise may be related to:
(4)

Back 103

-Gender
-Fat distribution patterns
-Ability to exercise vigorously
-Appetite response to exercise

Front 104

________is a poor indicator of beneficial effects of exercise because bodies respond differently.

Back 104

Fatness level

Front 105

Significantly increased incidence of obesity among _________

Back 105

children

Front 106

Alarming Trends:
Risk of weight-associated disorders such as childhood ______increases.

Back 106

type 2 DM

Front 107

Effects of contemporary lifestyles results in _________.

Back 107

sedentary behaviors and increasing incidence of obesity

Front 108

Factors that appear to help reduce the bodys set point for body weight and body fitness include:
A. regular aerobic exercise
B. decreased protein intake
C. use of weight loss medications
D. Use of specific vitamin supplements

Back 108

A. regular aerobic exercise