Nutrition- Chapter 9: Energy Balance

Front 1

Overfatness of a moderate degree; defined as a body mass index (BMI) of ____ through ___.

Back 1

overweight; 25.0 through 29.9

Front 2

Too little body fat for health; defined as having a body mass index of less than ____.

Back 2

underweight; 18.5

Front 3

The progressive, relentless loss of the body's tissues that accompanies certain diseases and shortens survival time.

Back 3

Wasting

Front 4

In the year 2000, ____ percent of people were defined as being _______.

Back 4

64 percent; obese

Front 5

An indicator of obesity or underweight, calculated by dividing the weight of a person by the square of the person's height.

Back 5

Body mass index (BMI)

Front 6

Apple shape is associated with _______ ________ and is associated with men than women.

Back 6

central obesity

Front 7

Pear shape is associated with ___________ ___ and is associated with women.

Back 7

subcutaneous fat

Front 8

Excess fat in the abdomen and around the trunk.

Back 8

central obesity

Front 9

Fat stored directly under the skin.

Back 9

subcutaneous fat

Front 10

3 indicators that influence health related to obesity:

Back 10

1. BMI reflect how healthy weight is
2. Waist circumference reflects the degree of risk for heart disease
3. Fitness of lungs and heart

Front 11

BMI range for "Underweight?"

Back 11

18.5 or less

Front 12

BMI range for "Normal?"

Back 12

18.5-24.9

Front 13

BMI range for "Overweight?"

Back 13

25.0-29.9

Front 14

BMI range for "Obese, Class I?"

Back 14

30.0-34.9

Front 15

BMI range for "Obese, Class II?"

Back 15

35.0-39.9

Front 16

BMI range for "Extremely obese, class III?"

Back 16

40 or greater

Front 17

Change in energy stores = energy in - energy

Back 17

Change in energy stores equals food energy taken in minus energy spent on metabolism and muscle activities.

Front 18

Too lose or gain a pound of body fat, you need to be at a deficit or excess-

Back 18

3500 kcal/week

Front 19

To lose one pound a week-

Back 19

500 kcal/day deficit

Front 20

There are 3 primary factors that account for our energy needs.

Back 20

1. BMR- this is the base rate at which we burn energy at complete rest
2. Voluntary Activities- really only makes up about 35% of energy needs
3. Thermic effect of food

Front 21

The body's speeded-up metabolism in response to having eaten a meal; it's a 5-10% increase in our energy need to digest, absorb.

Back 21

Thermic effect of food

Front 22

Most of our energy needs come from

Back 22

BMR, unless you're a professional athlete.

Front 23

What are 5 things that help with weight loss?

Back 23

1. Main thing you can do to increase BMR= increase lean body tissue.
2. Increase muscle with strength building exercise
3. Endurance exercise helps burn kcal thus can help lower your fat stores.
4. Both types of exercises are complimentary.
5. No known supplements can safely increase your BMR.

Front 24

BMR declines with _____.

Back 24

age

Front 25

Fasting and starvation ______ ______.

Back 25

lowers BMR

Front 26

BMI has two major limitations:

Back 26

1. It does not indicate how much of a persons weight comes from fat. It does not measure body composition.

2. It does not indicate where the fat is located.

Front 27

These limitations make using BMI inappropriate for certain types of people:

Back 27

1. Athletes
2. Pregnant and lactating women
3. >65 years old due to height loss

Front 28

Measurement of the thickness of a fold of skin on the back of the arm, below the shoulder blade, or in other places, using a caliper.

Back 28

Fatfold test

Front 29

A measure of density and volume used to determine body fat content; most accurate.

Back 29

Underwater weighing

Front 30

A technique for measuring body fatness by measuring the body's electrical conductivity; not as accurate.

Back 30

Bioelectrical impedance (conductivity)

Front 31

What is the ideal % body weight?

Women? Men?

Back 31

Women: 20-30%

Men: 12-20%

Front 32

__________ ___ __________ are clearly more powerful determinants of how likely it is that one will become obese.

Back 32

Environment and personal choice

Front 33

Any macronutrient (fat, pro, cho) eaten in excess will be

Back 33

converted to fat within hours

Front 34

Weight gain in ADULTS is primarily attributed to 3 things:

Back 34

1. Increase in Body Fat can be caused by a) eating more kcal than you expend as energy; b) overconsumption of fat, less energy to convert fat to fat, more calorie dense; c) low levels of physical activity encourages fat accumulation
2. Fluid shifts: a) re-hydration after exercise or sleeping; b) increased fluid volume due to Na intake
3. Increased lean body mass which is mostly from muscle due to exercise

Front 35

Losing weight, lose no more than _______ per week. That is a Kcal deficit of about ____________.

Back 35

0.5-1% per week; 250-500 per day