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84 Cards in this Set
- Front
- Back
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Energy balance
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matching calorie intake to calorie output over the long-term
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What foods we eat influences our energy input (carbohydrates, proteins, fats, alcohol)
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Energy output is influenced by our basal metabolic & resting heart rates, physical activity, thermic effect of food, non exercise activity thermogenesis
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Factors that contribute to energy imbalance include
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positive energy balance, where our caloric intake exceeds our calorie expenditure, and negative calorie balance, where our calorie expenditure exceeds our consumption
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In order to lose weight, an individual must have
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a negative energy balance long-term
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. A single pound of fat contains
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3,500 kcals
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Good ways to lose weight include
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eating a balanced meal, for individuals with BMI of 27-35 decrease kcals per day by 250-500, exercise regularly, consume smaller portion sizes, and most importantly a lifestyle change
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Techniques to determine energy needs
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1) Direct Calorimetry 2) Indirect Calorimetry 3) Accelerometry |
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Direct calorimetry
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measures the body’s meat of metabolism by measuring the change in water temperature caused by an individuals metabolic activity
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Indirect calorimetry
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measures a person’s oxygen consumption and carbon dioxide production
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Accelerometry
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measurement of acceleration, which is a change in speed or direction
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The two types of body fat distribution are
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1) Upper Body Obesity 2) Lower Body Obesity |
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Upper Body Obesity |
occurs when people store excess adipose tissue as visceral fat in the abdominal or central region of the body
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Lower Body Obesity |
more frequently in women, when people store extra fat as subcutaneous fat below the waist, primarily in the buttocks and thighsis also encouraged by estrogen and progesterone and changes after menopause
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Differences that impact upper and lower body obesity |
Is influenced by gender, menopause, smoking, alcohol intake,and physical activity
Not all fat is created equal, lower body fat has fewer health risks associated with it |
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Body Mass Index (BMI)
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measures relative weight for height
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BMI does not take into consideration.. |
age or weight and does not account for the amount of muscle mass an individual has
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To calculate BMI you must
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divide your body weight in lbs, divide by your height in inches squared, and then multiply by 703
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BMI Categories
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Underweight = BMI < 18.5
Healthy weight = BMI 18.5 - 24.9 Overweight = BMI 25 - 29.9 Obesity = BMI 30 - 39.9 Severely obese = BMI > 40 |
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Measures of body composition |
Skinfold Measurements underwater weighing Air displacement bioelectrical impedence DXA |
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skinfold measurements
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pinch test
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underwater weighing
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measurement of body volume, fat floats in the water, is very accurate
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air displacement
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displaces air in a sealed chamber, determines body weight
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bioelectrical impedance
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low energy current that measures resistance of electrical flow, fat is resistant to electrical low, the more resistance the more fat
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DXA
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x-ray body scan that allows for the determination of body fat
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a pound of muscle weights the same as a pound of fat, but
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fat is more fluffy and muscle is more dense and compact
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Contributing factors for obesity
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Age, menopause, gender, positive energy balance, composition of diet, physical activity, basal metabolism, thermic effect of food, increased hunger sensation, ratio of fat to lean tissue, fat uptake by adipose tissue
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Mindful eating
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eating in such a way that is calm, mindful, and not rushed
stillness and silence are helpful, decreasing eating distractions, whether physical or mental can help focus on the eating experience |
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A fad diet is a trendy weight-loss practice that has widespread appeal across a population
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they promote rapid weight loss without counting calories or exercising more
often uses gimmicks, which makes the diet seem unique some fad diets also focus on a single food that they claim induces rapid weight loss |
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Set-point theory is
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a scientific notion that the body’s fat content and body weight is genetically predetermined
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Leptin is a
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satiety hormone and is secreted by adipose tissue. Gherkin is a hormone that triggers the desire to eat
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Treatments for obesity
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Weight Loss Medications Bariatric Procedures Liposuction Pharmacotherapy |
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weight-loss medications
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Orlistat (Xenical) inhibits fat digestion and reduces absorption of fat by 30% in the small intestine
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Bariatric procedures
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medical specialty that focuses on the treatment of obesity
Gastric banding - reduces opening from esophagus to stomach with a gastric band, decreases amount of food eaten Gastroplasty (stomach stapling) - most common, reduces stomach size, overeating will result in rapid vomiting, smaller stomach promotes satiety earlier |
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Liposuction
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reduces the size of local subcutaneous fat deposits
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Anorexia Nervosa Symptoms |
Rigid eating habits, refuse to eat enough to maintain body weight, critical of self and others, “skin and bones” appearance, loss of hair, withdrawal from self and others due to anxiety, compulsive exercise, sleep deprivation
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Anorexia Nervosa Outcomes |
Low BMR, Low body temp, nutrient deficient, prone to infections, low white blood cell count, low potassium, constipation, loss of bone density, depression, amenorrhea
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Anorexia Nervosa Profile |
Can be passed on from mother, Competitive and obsessive with high family expectations (Grades, athletic performance, etc.), Food becomes their source of control
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Anorexia Nervosa Treatment |
Nutrition therapy
1)Increase food intake (prevent further weight loss) 2) Restrict excessive activity 3) Learn to eat in response to hunger cues 4) Minor electrolyte changes in food (too much potassium can cause death) |
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Anorexia Nervosa Psychological Therapy |
a. Cognitive behavior
i. Confront and change irrational beliefs about body image, eating,relationships, etc. b. Family therapy c. Regain control of other aspects of life d. Medication to increase serotonin (Prozac) |
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Bulimia Nervosa Symptoms |
Bingeing and purging, elaborate food rules, binge-purge cycles triggered by emotional factors, excessive exercise, vomiting/laxatives to avoid gaining weight
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Bulimia Nervosa Outcomes |
Less absorption of calories (33-75%), bite marks around knuckles (early sign), guilt, depression, low self esteem, demineralization of teeth, drop in potassium, swelling of salivary glands, ulcers, constipation, tears in esophagus
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Bulimia Nervosa Profile |
Young adult, usually successful, predisposed to becoming overweight, frequent dieting as a teen, low self-esteem, depressed, involved with drugs, not much structure from parents, recognize behavior is abnormal but can’t stop
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Bulimia Nervosa Treatment |
Lower episodes of bingeing and purging (1st goal) , improve self- acceptance, teach better ways to eat, group therapy, anti-depressants
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Binge Eating Disorder Symptoms |
Eating abnormal amounts of food, cannot stop themselves, use food for comfort, distressed about amount of food consumed, eats until uncomfortably full, eats when not hungry, creates strange food concoctions, eats alone out of guilt for how much food is consumed
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Binge Eating Disorder Outcomes |
Severely overweight, isolation, low self-esteem, more likely to develop hypertension and diabetes
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Binge Eating Disorder Profile |
Severely overweight, frequent restrictive diets, both men and women almost equally (40-60), suffer from stress, depression, anxiety, loneliness, anger, frustration, use food to comfort
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Binge Eating Disorder Treatment |
Eat in response to hunger, eat food in moderation, address hidden emotions, group therapy, antidepressants
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The Female Athlete Triad Symptoms |
Low energy, menstrual disruption, low bone density
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The Female Athlete Triad Outcomes |
Higher risk of disordered eating, irregular periods, estrogen deficiency, premature osteoporosis
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The Female Athlete Triad Profile |
Adolescent girls who participate in activities that favor low body mass (gymnastics, dance, distance running)
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Night Eating Syndrome Symptoms |
Eating after the evening meal and waking up to eat, may eat up to 50% of daily calories at night, erratic mealtimes during day
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Night Eating Syndrome Outcomes |
Weight gain, depressed mood in morning and gets worse as the day goes on, need to eat to fall asleep
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Night Eating Syndrome Profile |
More likely to develop in those with increasing weight
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Muscle Dysmorphia Symptoms |
Obsession with gaining weight/muscle, meticulous diet and workout records, distorted body image
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Muscle Dysmorphia Outcomes |
Overtraining, training with injury, may use anabolic steroids or abuse diet pills, exercise takes priority over friends, school, and work,
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Muscle Dysmorphia Profile |
Almost exclusively found in men, especially male body builders
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What might an effective treatment plan include for anorexia nervosa and for bulimia nervosa?
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Check into an eating disorder clinic, gain access to a team of professionals, start to confront issues of body image, teach control in other aspects of life, try and get family on board with treatment, teach to eat according to hunger and satiety cues, teach a healthy relationship with food
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What may interfere with treatment in those that suffer with anorexia nervosa?
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Their denial that anything is wrong. They think their behavior is normal.
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What are risks or precursors associated with later development of an eating disorder?
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Being female, being an adolescent, history of frequent dieting, first-degree relation to someone with an eating disorder, high degree of importance on “ideal” body shape, poor self-image and low self-esteem, perfectionist personality, coming from dysfunctional family, being in an occupation or sport that idealizes a lean body build
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What are the different types of energy sources? |
ATP Phosphocreatine Carbohydrate Fat Protein |
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Energy Sources
ATP |
Our main source of Energy - can be used at all times and for all types of activities |
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Energy Sources Phosphocreatine |
a high energy compound that is formed and stored in muscle cells it supports bursts of activity and is best for activities that require short bursts of energy
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Energy Sources Carbohydrate |
glucose is the most useful carb available to all cells
anaerobic carbs are best used for high intensity exercise, lasting 30 seconds to 2 minutes aerobic carbs are better for exercise lasting 2 minutes to 3 hours, the higher the intensity the greater the use |
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Energy Sources Fat |
rate of fat use depends on concentration of fatty acids in the bloodstream, is used for prolonged exercise. Is not great for intense activity because fat is not a major source of fuel and requires more oxygen for aerobic breakdown
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Energy Sources Protein |
is a minor source of food and is used best during rest and low/moderate exercise, branched chain amino acids provide most of the energy. Is used more for repairing muscle damage and shuttling energy back to the muscles after exercising
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For active individuals, ________ should constitute a majority of their caloric intake
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Carbohydrates |
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Macronutrients are converted into ___ to be used as energy
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ATP |
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aerobic
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is with oxygen and involves utilizing large muscle groups. Connected to low to moderate intensity exercises; longer duration
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anaerobic
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is without oxygen, involves intense activity for shorter durations
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Aerobic conditions use glucose and ATP at...
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a more steady rate with the use of oxygen.
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Anaerobic conditions use lots of ATP...
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in short bursts, making it harder to use over time.
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In terms of nutrients... (which are best for aerobic/anaerobic)
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carbs are the best source for anaerobic activity, and protein/fats are best source for aerobic activity
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When individuals are physically fit, their training will in effect consume....
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more energy than someone who is a light exerciser.
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Athletes who do not consume enough food energy...
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can lose muscle mass and bone density, can cause menstrual irregularities for women, and be at the risk of injury.
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A pre-exercise meal should consist of
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400-800 kcals 2-4 hours before exercise
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Examples of pre-exercise meals... |
high carb foods that are low in fat with moderate protein are best
ex. breakfast cereal with fruit and low-fat milk or a whole grain bagel with tomato and low-fat cheese at least 10 oz water or sports drink 2 hrs. before exercise |
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Carbohydrate loading involves...
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manipulating dietary and physical activity patterns 3-7 days before and even to increase muscle glycogen stores well above the normal range. The practice helps delay fatigue in athletes participating in events lasting more than 90 minutes.
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Consuming a low-carbohydrate diet for those who are active can lead to....
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heavy fatigue during their exercise and can result in “bonking” or “hitting a wall” where they lack energy to the point that they can no longer continue their exercise. By not consuming enough carbs, not enough energy is stored in our glycogen which leads to a depletion of energy.
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Once we reach our limit for protein consumption in a day,
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it is store in our body as fat
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For an average male adult, they should consume
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about 11 cups per day of fluid
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How many cups of fluid should women have per day |
15.5 cups |
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How much water per day should athletes consume? |
1.5mL/kcal expended... athletes shouldn't lose more than 2% of body weight exercise |
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athletes should consume _____________ per pound lost |
2-3 cups fluid |
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not consuming enough fluid can result in |
heat exhaustion, heat cramps, and heatstroke |
