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15 Cards in this Set
- Front
- Back
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What is weight control? |
- energy intake = energy output - too many in and not enough out = fat deposition and weight gain - 3500 kcal = 1 pound of body fat. 500kcal a day for 7 days - fat is made up of fat, fluid and minerals |
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What is Basal Metabolic Rate? (BMR) |
- energy required to run basic body processes - heartbeat, breathing, cell functions. - does not include energy for moving the body |
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What is BMR affected by? |
- body composition - age - growth - body shape - presense of illness, fever or stress - environment temperature - fasting/undernutrition - thyroid hormones |
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What are men and women average BMR? |
1kcal/kg/hr .9kcal/kg/hr multiple this by kg weight and then by 24 hours to get daily cals |
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What does the cost of an activity mean? |
- energy it uses - number and size of muscles used intensity and duration increase energy costs. - Generally use an estimate. Multiply BMR by: Men: sedentary (1.25-1.4) (1.25-1.35) light (1.5-1.7) (1.4-1.6moderate) (1.65-1.8) (1.5-1.7) heavy Women: 1.9-2.2 1.8-2exceptional 2.3-2.45 2.1-2.3 |
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What effect and lowers BMR? |
fasting, starvation, and descreased thyroxin - thyroid hormone |
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What is the thermic effect of food? |
- energy used to digest food and absorb nutrients (5-10% of daily energy) lower for fat than for carb or protein. usually ignored in energy calculations. |
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Why is exercise vital? |
burns energy and muscles that are exercised regularly burn more energy at rest. |
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How do we get energy from body stores? |
- in between meals insulin goes down and glucagon goes up - resulting in a breakdown of glycogen to release glucose and a breakdown of triglycerides in fat tissue to release fatty acids (hormone sensitive lipoprotein lipase) - we have a finite amount of glycogen and when it is gone we are in trouble. - instead protein will be used to make glucose and if this happens for more than a day you will see ketone production - low to moderate activities use fat. |
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What is the classification of body fat? |
Men: too lean <5%, lean 5-12, normal 13-19, overfat 20-24, obese >25 Women: <10, 10-18, 19-25, 26-32, 33. |
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What are the risks associated with too little fat? |
- greater risks in time of famine - developing countries - decreased fertility (amenorrhea) - poor pregnancy outcomes |
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What are the risks with too much fat? |
•hypertension•highblood lipids•diabetes(Type II)•somecancers•respiratoryand sleep changes•arthritis•etc.
• lowered self-esteem•Emotionalproblems•confidence |
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How can we assess body weight? |
- mirror test - changes in how clothes fit - weight vs hieight tables - waist measurement: 40 for men and 35 for women - skin folds - underwater weighing - most accurate - bioelectric independence |
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What are some factor associated with weight? |
Genetics (nature) - hormone theories: leptin - enzyme theories: decreased lipoprotein lipase in lean people? - set point theory - thermic effect of food: increase in lean - number of fat cells: decrease in lean Environment (nurture) - external cues: decreased effect in lean - hunger vs. satiety: lean more sensitive to feeling full - low activity: tv factor |
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What is healthy weight loss? |
1-2 pounds a week max |
