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54 Cards in this Set
- Front
- Back
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Body Composition |
The portion of muscles, bone, fat and other tissues that makes up a person's total body weight |
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Obesity in the USA Today? Goal of Healthy people 2010? |
68% adults overweight/obese GOAL: to bring the % down to 15% |
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How to determine if one is over weight or obese? |
BODY MASS INDEX |
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BODY MASS INDEX EQUATION: |
WT(LB) X 703 / HT(in^2) OR WT(Kg) / HT (M^2) |
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What is the BMI for someone who is underweight? Normal? overweight? Obese?
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Underweight: BMI <18.5 Normal: 18.5-24.9 Overweight: 25-29.9 Obese: BMI >30 |
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Health Concerns with too little body fat? (underweight) |
-Hyper metabolic state -Wasting = progressive and loss of weight and body tissue
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What does BMI NOT take into account? |
-how much of person's body weight is fat -where fat located -athletic -pregnant -Adults over 65 lose inches |
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People w/ cancer often die NOT b/c of cancer but...? |
b/c of Starvation=Cancer Cachexia |
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Health Risks Associate with Much Body Fat (Obesity) |
HTN (Hypertension) DM (Diabetes Mellitus) CVD (Cardiov. Disease) |
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LESS serious Health Risks Associate with Much Body Fat (Obesity) |
-Adominal hernia -Arthritis -Kidney Stones |
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Factors that help an Obese Person Stay healthy? |
-Genetics -No Smoking -Physical Activity (PA) |
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Central Obesity? |
Excess body fat (Visceral fat) located around abdominal areas |
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People with visceral fat are at higher risk for: |
-DM (diabetes) -HTN (hypertension) -CVD (cardiov. Disease) -Dislipidemia (abnormal blood lipid)
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How does Obesity increase risk of HD (Heart Disease)? = Visceral Fat released what hormone? and what's its role? |
-Visceral Fat releases ADIPOKINES -Its role: regulate inflammatory process and energy metabolism in tissues |
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Subcutaneous Fat? |
stored under the skin ex) Cellulite |
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What does Waist Circumference reflect? |
Reflects visceral fat stores in portion to body fatness |
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Waist Circumference for Men? Women? |
Men < 40 in Women < 35 in |
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How does one gain weight? |
Energy in = Energy Out |
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Determining Energy In? |
-familiarize with kcal in food -Diet Analysis Software -Bowes and Church |
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Determining Energy Out? |
No quick easy method Varies based on: PA Metabolism Genetics 1 |
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how many kcal does 1 pound of body fat = |
3,500 kcal |
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What hormone controls BMR? |
Thyroxin |
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Basal Metabolism (BMR)? |
= Energy required to support the body's work such as circulation, respiration, hormone secretion... |
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What does BMR EXCLUDE? |
-Digestion -Voluntary Activities |
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What does BMR INCLUDE? (Voluntary Activities) |
-walking -running -sitting -PA |
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Factors that affect BMR? |
-age -height -body composition -stress |
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Thermic Effect of Food -aka Diet Induced Thermogenisis (DIT) )? |
The Body's metabolic response to food that uses about 10 % of meal's energy value for digestion |
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Estimated Energy Requirement (EER)? |
recommendation for energy intake accounting for Ager, Gender, Ht, Wt, PA |
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How to Determind Desirable Body Weight for MALES? |
Males- 106 for 5 ft - add addition 6lbs for every inch over 5ft EX: 5' 10") 106 + 66 = 172 Add 10% for large frame Subtract 10 % for small frame |
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How to Determind Desirable Body Weight for FEMALES? |
Females- 100 for 5 ft - add additional 5lbs for every inch over 5ft EX: 5' 5") 100 + 25 = 125 Add 10% for large frame Subtract 10 % for small frame |
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Bioelectrical Impedance? |
a technique for measuring body fatness by measuring the body's electrical conductivity
-only lean tissue and water conduct electrical currents |
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Dual Energy X-Ray Absoptometry (DEXA)? |
Another method that determined: -body fat -BONE DENSITY -body fat distribution |
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Skin Fold Test? |
Measurement of the tickles of a fold of skin and subcutaneous fat using a calipers on the: -back of arm -below shoulder blade |
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What should Healthy Body Weight (HBW) be based on? |
-Health -Freedom of disease -Comfort of body image |
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Too little Body fat? |
linked with -infertility -depression -cant keep warm |
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Body fat % for Men? Women? |
Men: 12-20% body fat Women: 20-30% body fat |
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Average Body Composition for MEN? |
45% muscle 25% organs 15% fat 15% bone |
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Average Body Composition for WOMEN? |
36% muscle 24% organs 27% fat 13% bone |
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Meaning of Hunger? |
Physiological NEED to eat: Occurs every 4-6 hours |
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Factors that Initiate Hunger? |
-nutrients in the blood stream -weather -sex hormones -PA |
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Meaning of Appetite? |
Psychological DESIRE to eat.
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Satiation? |
Perception of fullness that builds throughout a meal (starts to curve appetite) |
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Satiety? |
Feel Full - Stop eating (we are actually full!) |
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Which food is the most satiating? |
PROTEIN |
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Set-Point-Theory? |
Body maintains a certain weight b/c of internal control |
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Genetics |
influence a person's tendency to gain weight or stay lean |
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Environmental causes of obesity? |
-loneliness -cravings -depression -comfort foods |
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Obesity also caused by NEAT: |
Non Exercise Activity Thermogenisis = energy expenditure associated with everyday activity (Not being active) |
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Low Carb Diet: |
brings response similar to fasting CHO runs out- body breaks down fat and protein. Forms ketones bodies to fuel brain (BAD) |
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Strategies for Weight Loss: |
-set goals -keep records -Small frequent meals |
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Strategies for weight Gain? |
-eat enough to store more energy than yo need -exercise to build muscle -Drink caloric fluids |
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Realistic Target Weight |
-stop gaining weight -obtain a healthy BMI change negative behaviors |
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Healthy Diet? |
-eat many fruits, veggies, and whole grains -limit TFA and STA -Consume foods DRI Recommendation: CHO 45-65% FAT 20-35% Protein 10-35% |
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Energy Density Concept |
amount of energy in comparison to how much the food item weighs |
