Term
| Weight is stable when energy consumed is equal to energy expended |
|
Definition
|
|
Term
|
Definition
|
|
Term
| If we eat 500 calories per day above our maintenance levels, we're on track to gain a |
|
Definition
| steady 1 lb of fat each week |
|
|
Term
| Body weight gains or losses are _____ and occur _____ |
|
Definition
|
|
Term
| Weight _____ when energ consumed is greater than expended |
|
Definition
|
|
Term
| People who have _____ body fat have consumed more food _____ than they have _____ |
|
Definition
|
|
Term
| _____ carbohydrates, lipids, and protein can all contribute to body _____ |
|
Definition
|
|
Term
| To reduce body fat they need to expend _____ energy than the food they take _____ |
|
Definition
|
|
Term
| Weight _____ when energy consumed is less than expended |
|
Definition
|
|
Term
| Poeple who have too _____ body fat have _____ too little food energy and have broken down lean tissue in the process |
|
Definition
|
|
Term
To _____ body fat they need to _____ more food energy than they _____
|
|
Definition
|
|
Term
| Measures howmany calories a food provides |
|
Definition
Bomb calorimeter
As food burns energy is released as heat (direct measurement) and O2 is consumed (indirect measure) |
|
|
Term
| The body is _____ efficient than a bomb calorie meter; therefore the energy values of foods are constant |
|
Definition
less
1g carb = 4 cal
1g lipid = 9 cal
1g protein = 4 cal
1g alcohol = 7 cal |
|
|
Term
| Production of heat, can be measured to determine the amount of energy expended |
|
Definition
|
|
Term
| Total energy a body expends reflects four main categories |
|
Definition
Basal metabolism
Physical activity
Thermic effect of food
Adaptive thermogenesis |
|
|
Term
| Expended energy for life sustaining processes |
|
Definition
| Basal metabolic rate (BMR) |
|
|
Term
| Easier measurement to obtain than BMR |
|
Definition
| Resting metabolic rate (RMR) |
|
|
Term
| Basal metabolism increases |
|
Definition
Growth - baby growing until 25
Height - the taller the person, the more calories burned
Lean muscle -the more muscle you have, the more energy expended.
Fever - the hotter the body, burn more calories
Growth - baby growing until 25
Height - the taller the person, the more calories burned
Lean muscle -the more muscle you have, the more energy expended. Fever - the hotter the body, the more calories burned
Stress
Environment temp - warm, less burned. Cold burn more energy to stay warm
Smoking & Caffeine - more energy more calories burned
Thyroid Hormones |
|
|
Term
| Basal metabolism decreases |
|
Definition
Fasting - not eaten 2-3 hrs, slows metabolism
Starvation - 24 hrs, slows metabolism
Malnutrition - not adequate nutrients, slow metab
Sleep
Aging - 25 & older - aging, slower metab, the older you
get the slower your metab
Thyroid Hormones |
|
|
Term
| The voluntary movement of skeletal muscles |
|
Definition
|
|
Term
| _____ of energy expenditure per day - physical activity |
|
Definition
|
|
Term
Physical activity
Most _____ and changeable |
|
Definition
|
|
Term
Physical activity
It can be _____ in weight _____ and weight _____ |
|
Definition
|
|
Term
Physical activity
_____, _____ and _____ all influence energy expenditure |
|
Definition
Duration
frequency
intensity |
|
|
Term
| Energy expenditure used for digestion, absorption, and transport of nutrients |
|
Definition
Thermic effect of food
10% of energy expenditure per day |
|
|
Term
| Energy expenditure related to environment changes |
|
Definition
|
|
Term
Thermic effect of food & adaptive thermogenesis
Both of these are often _____ when _____ energy expenditure because their contributions are low |
|
Definition
|
|
Term
The amount of energy needed to sustain weight
|
|
Definition
Estimated Energy Requirement (EER)
****review this page for calculation - not sure we need to memorize calculations*****
|
|
|
Term
Defining Healthy Body Weight
The criterion of _____, society values change over time
_____ body images |
|
Definition
|
|
Term
| Good health is always better appearance |
|
Definition
|
|
Term
Defining healthy body Weight
Body Fat
_____ ___ - important for the body to function.
Found many _____ around the body, ex. bone marrow and liver |
|
Definition
|
|
Term
Defining healthy body weight
Found in the subcutaneous layr under the skin or as visceral fat around organs |
|
Definition
|
|
Term
Defining healthy body weight
Measures weight in relation to height
|
|
Definition
Body mass index (BMI)
**quick and easy - not always accurate |
|
|
Term
Underweight - BMI below _____
Healthy weight - BMI between _____
Overweight - BMI above _____
Obese - BMI above _____ |
|
Definition
Under - 18.5
Healthy - 18.5 - 24.9
Over - 25 - 29.9
Obese - 30 |
|
|
Term
Body Fat
_____ need less body fat but just wnough for fuel, insulation, protection, nerve impulses, and support hormone activity |
|
Definition
|
|
Term
| Alaskan fishermen need _____ body fat to prevent excessive heat loss in cold climates |
|
Definition
|
|
Term
| Women starting pregnancy need more body fat to support fetal _____ |
|
Definition
|
|
Term
Fat distribution
Is excess fat around the trunk of the body |
|
Definition
| Cental obesity (abdominal fat) |
|
|
Term
| Abdominal fat around abdominal organs is associated with ______ risks of heart disease, stroke, diabetes, hypertension, and cancer |
|
Definition
|
|
Term
Waist circumference
≥ _____ in high risk for women
≥ _____ in high risk for men |
|
Definition
|
|
Term
| Some underweight people can enjoy a healthy active life, but tothers are underweight because of _____, _____ or _____. |
|
Definition
malnutrition
substance abuse
illness |
|
|
Term
Underweight
Cannot handle medical _____
Unable to preserve _____ tissue
Menstrual irregularities and _____
Pregnancy _____
______ and bone fractures
Leads to _____ disorders |
|
Definition
stresses
lean
infertility
problems
Osteoporosis
eating |
|
|
Term
Health risks of overweight & obese
As for overweight and obese though there are so many health risks that is have been disignate as a disease of its _____ - _____ |
|
Definition
|
|
Term
Name health risks of overweight & obesity
|
|
Definition
Diabetes
Hypertension
Cardiovascular disease
Sleep apnea
Osteoarthritis
Some cancers
Gallbladder disease
Kidney disease
Respiratory problems
Complications in pregnancy and surgery |
|
|
Term
| Name complications of Childhood obesity |
|
Definition
Psychosocial
Pulmonary
Renal
Gastrointestinal
Musculoskeletal
Neurological
Cardiovascular
Endocrine
Hernia/Stress incontinence |
|
|
Term
| Weight management is the key component of _____ _____ |
|
Definition
|
|
Term
| Overweight and obesity are _____ health problems, expecially in the ____, and concerns are continuing to _____. |
|
Definition
|
|
Term
| In the past two decades, obesity has increased in every _____, in _____ genders, in ____ ages, and in all _____ levels. |
|
Definition
state
both
all
educational |
|
|
Term
| Overweight and obesity is an _____, condition or disease that attacks many people at the same time in the same region |
|
Definition
|
|
Term
Fat cell Development:
Number - how many
Size - how big
When energy in exceeds energy out, excess energy is stored in ___ cells called _____ ____. |
|
Definition
|
|
Term
| Everyone - rapidly in later childhood and early puberty |
|
Definition
| fat cell numbers increase |
|
|
Term
| After growth ceases fat cell numbers may continue to increase as energy in exceeds energy out |
|
Definition
| Fat cell numbers increase |
|
|
Term
| Obese people have _____ and more _____ fat cells than healthy weight people |
|
Definition
|
|
Term
Fat Cell Development
Fat cells are capable of increasing their ___ by __ fold and their _____ by several _____ fold.
|
|
Definition
|
|
Term
| During growth, fat cells increase in _____ |
|
Definition
|
|
Term
| When energy intake exceeds expenditure, fat cells increase in _____ |
|
Definition
|
|
Term
| When fat cells have enlarged and energy intake continues to exceed energy expenditure, fat cells increase in _____ again. |
|
Definition
|
|
Term
| With fat loss, the size of the fat cells shrinks but not the _____ |
|
Definition
|
|
Term
| People with extra fat cells tend to ____ lost weight _____, because there numerous fat cells readily become _____. |
|
Definition
|
|
Term
| Excess energy stored as fat fills the body's natural _____ tissue first |
|
Definition
|
|
Term
| When too much adipose tissue has accumulated the body deposits _____ into organs such as the _____ or _____, which leads to related disease of those tissues |
|
Definition
|
|
Term
| _____ initiates eating through the sight, smell, thought, and/or taste of food - sensory organs |
|
Definition
|
|
Term
| Many signals from both the _____ and _____ initiate or delay eating |
|
Definition
|
|
Term
| _____ is the feeling that motiates us to eat and is controlled by the _____ |
|
Definition
|
|
Term
Hunger can be influenced by:
Presence or absence of _____ in the bloodstream
Size and compostion of preceding _____
Eating _____
Climate - heat ____ food intake, cold ____ food intake
Exercise
Hormones
Physical or ____ illnesses |
|
Definition
nutrients
meal
reduces increases
mental |
|
|
Term
| Hunger determines ___ to eat, ____ to eat, and how ___ to eat |
|
Definition
|
|
Term
|
Definition
|
|
Term
| Eating is controlled by pshychological, social, _____, physiological factors |
|
Definition
|
|
Term
| The hypothalamus in the brain _____ messages about energy intake, _____, and _____. |
|
Definition
integrates
expenditure
storage |
|
|
Term
| A chemical in the brain called _______ initiates eating, _____ energy expenditure, increases ___ storage, and causes carbohydrate _____, factors that all lead to weight gain. |
|
Definition
Neuropeptide Y
decreases
fat
cravings
|
|
|
Term
| What percent of population are overweight/obese due to genetics or hormones |
|
Definition
|
|
Term
| What percent of population are overweight/obese due to environment, overeating and not exercising |
|
Definition
|
|
Term
|
Definition
|
|
Term
| The stomach handles _____ batches food, about _____ hours after a meal most of the food has left the stomach. |
|
Definition
|
|
Term
| As food enters the small intestion a hormone called ______ becomes active which causes satiation |
|
Definition
|
|
Term
| _____ is the feeling of satisfaction and ____ that causes us to stop _____ |
|
Definition
Satiation
fullness
eating |
|
|
Term
| _____Suppresses hunger and reminds us not to eat again until the body ____ food after a ____ of time |
|
Definition
|
|
Term
| People can _____ satiation and satiety when presented with _____ situations or _____ foods |
|
Definition
override
stressful
favorite |
|
|
Term
| Bored, anxious, or stress eating is eating in response to _____ |
|
Definition
|
|
Term
| _____eating to relieve chronic _____ can lead to overeating and weight gain |
|
Definition
|
|
Term
| Cognitive influences such as perceptions, memories, intellect, and ____ interactions lead to overriding satiety. |
|
Definition
|
|
Term
| Researchers are just beginning to understand eating _____, brain activity, and "comfor foods" contributing to overriding satiety. |
|
Definition
|
|
Term
Sustaining
Satiation and satiety depend on a foods _____ content |
|
Definition
|
|
Term
High Satiation
_____ most satiating
_____ carbohydrates
_____ foods
Ex. eating salad before a meal helps a person eat less |
|
Definition
Protein
Complex
High fiber |
|
|
Term
Low Satiation
_________ they stimulate people to eat more |
|
Definition
|
|
Term
Sustaining
Fat (lipids) only provide satiation and satiety once it enter the _____ _____. |
|
Definition
|
|
Term
| Eating high-fat foods while trying to limit calories requires _____ portion sizes, which will often leave a person feel _____. |
|
Definition
|
|
Term
Fat cell metabolism
_____ promotes fat storage and obese people have more LPL activity in their adipose tissue than lean people |
|
Definition
|
|
Term
| The activity of LPL is influenced by _____ |
|
Definition
|
|
Term
| Women have more LPL in ____, _____ and _____ (lower body fat) |
|
Definition
|
|
Term
| Men have more LPL in _____ (central body fat) |
|
Definition
|
|
Term
| The breakdown of adipose fat is _____ in women than in men: therefore, women have a more _____ time losing fat. |
|
Definition
|
|
Term
| As weight loss occurs more _____ is made by the body, so weight gan right after weight lose is extremely _____ because there is more LPL telling the body to store _____ |
|
Definition
|
|
Term
Set-Point Theory
The body's hypothalamus and other important centers help to maintain the body's _____ |
|
Definition
|
|
Term
| Any weightloss or gain triggers the body to ____ original weight, known as the ___ ___ ____. |
|
Definition
|
|
Term
| This explains why is is difficult for an underweight person to _____ weight gains and for an overweight person to _____ weight losses |
|
Definition
|
|
Term
Causes of obesity
Obesity may be as simple as food intake _____ metabolic rate, factors, such as _____ and _____, are within our _____ |
|
Definition
exceeding
overeating
inactivity
control |
|
|
Term
Causes of obesity
Other factors, such as _____ , ____, and ____ may require professional intervention |
|
Definition
genetics
hormones
emotions |
|
|
Term
| You cannot change the genome you inherit, but can change _____ and ______ |
|
Definition
|
|
Term
Genetics of obesity
Researchers have identified the obesity gene (ob) which makes _____ |
|
Definition
|
|
Term
| A _____ amount of leptin increases energy expenditure and decreases apprtite which helps maintain a healthy weight. |
|
Definition
|
|
Term
| Leptin may be _____ in obese individuals which causes weight gain |
|
Definition
|
|
Term
Leptin decrease, ____ calories burned and _____ appetite
|
|
Definition
|
|
Term
Genetics of obesity
_____ is produced by stomach cells, promotes (healthy) appetite, efficient (needs) energy stoarge, and triggers the healthy desire to eat; it's key role is to _____ a stable body weight |
|
Definition
|
|
Term
| _____ people have higher _____ levels than obese people |
|
Definition
|
|
Term
| A _____ amount of ghrelin in the body decreases energy expenditure and increases appetite. |
|
Definition
|
|
Term
| Name two types of adipose (nonessential) body fat |
|
Definition
White adipose tissue
Brown adipose tissue |
|
|
Term
| _____ adipose tissue stores fat for other cells to use |
|
Definition
|
|
Term
| _____ adipose tissue releases stored energy as heat (burns more calories if body temp warmer) |
|
Definition
|
|
Term
| Weight gains or losses may depend on whether the body stores energy in _____ or _____ adipose tissue |
|
Definition
|
|
Term
| With obesity rates rising and the gene pool remaining constant our environment must play akey role in _____ |
|
Definition
|
|
Term
| The environment includes all of the daily _____ and choices that push us toward _____ or _____ |
|
Definition
circumstances
fatness
thiness |
|
|
Term
Overeating
____ and ____ eating influences current body weight |
|
Definition
|
|
Term
| Our environment exposes us to _____ high calorie, _____ available, _____, heavily advertised, and reasonably ____ foods |
|
Definition
abundant
readily
inexpensive
tasty |
|
|
Term
| _____ availability of conveient food, large portions, and energy-dense foods (high calorie) |
|
Definition
|
|
Term
Physical inactivity
_____ _____ replaces physical activities |
|
Definition
|
|
Term
| Physical activity is important to _____ people to eat enough food to get need _____ |
|
Definition
|
|
Term
| Watching T.V., playing video games, and using the computer contribute most to _____ |
|
Definition
|
|
Term
Obesity Health risks
Evaluated using _____, _____ _____ and disease profiles |
|
Definition
|
|
Term
| An estimated ____ of U.S. adults are trying to ____ weight at any given time |
|
Definition
|
|
Term
| Obese or overweight people with risk factors could _____ health by losing weight using _____ and _____ strategies |
|
Definition
|
|
Term
| Obese people withmore than two of these risk factors are encouraged to lose weight by health professionals |
|
Definition
Hypertension
Cigarette smoking
High LDL, Low HDL
Impaired glucose tolerance
Family history of heart disease
Men ≥ 45 years, women ≥ 55 years |
|
|
Term
Perceptions & Prejudices
Social consequences
Judged on _____ rather than character
Stereotypes as _____ and lacking self-_____ |
|
Definition
appearance
control
*judge on character not appearance* |
|
|
Term
- Feelings of rejection, shame & depression are common
- Ineffective treatments can lead to sense of failure
|
|
Definition
Psychological problems of obesity
***Study the cycle chart***** |
|
|
Term
| Name 5 steps of psychological problems caused by obesity |
|
Definition
- I am fat and unhappy
- I want to be happy
- If I lose weight, I will be happy
- I try to hard to reach an unrealistic goal
- I lose a little weight, but then regain it (and sometimes more)
|
|
|
Term
| Name 2 ways to break the psychological obesity cycle |
|
Definition
- Be fat and happy
- Do not set unrealistic goals - set realistic goals, like 20 pounds, meet that goal and set a new realistic goal
|
|
|
Term
Dangerous interventions
_____ _____ sound good but do not deliver _____ weight loss and may be dangerous when taken to extremes |
|
Definition
|
|
Term
| Weight-loss _____ - ex. ephedrine - banned by the FDA due to potential health risks |
|
Definition
|
|
Term
| _____ _____ do not required safety tests and effectiveness tests for these weight loss products |
|
Definition
|
|
Term
Aggressive treatments of obesity
Individuals with _____ ____ ____ and major medical problems may benefit from ____ or _____ |
|
Definition
clinically severe obesity
drugs
surgery |
|
|
Term
| Changing and improving eating and exercise habits off the _____ benefit |
|
Definition
|
|
Term
| Suppresses appetite and effective when used with a reduced calorie diet and increased physical activity |
|
Definition
|
|
Term
| _____ blocks fat digestion and absorption (Alli) |
|
Definition
|
|
Term
| With all weight loss drugs there are many adverse side effects such as gas, frequent bowel movements, _____ leakage, reduced _____ absorption, headache, constipation, high blood pressure, etc. |
|
Definition
|
|
Term
Aggressive treatments
Option for those who have tried several weight loss programs and failed, have a BMI ≥ 35, and are having health problems due to their weight |
|
Definition
|
|
Term
| ______ surgery has short-term and long-term problems and requires compliance with dietary instruction. |
|
Definition
Gastric
***** study gastric bypass vs banding***** |
|
|
Term
| _____ is popular procedure that is primarily cosmetic but poses risk and does not provide any health benefits |
|
Definition
|
|
Term
Weight loss strategies
A life-long plan for good health, which includes _____ adequate diet, _____ expectations, regular physical _____, and _____ lifestyle changes, which is best for achieving _____ weight loss. |
|
Definition
nutrionally
reasonable
activity
permanent
permanent |
|
|
Term
| Weight loss of _____ pounds per week or ____ of body weight in ____ months is safe |
|
Definition
|
|
Term
Weight loss strategies
300-500 calories less per day for BMI _____
500-1000 calores less per day for BMI _____
Diet should be ______ adequate
_____ portions to feel satisfied, not stuffed |
|
Definition
|
|
Term
Eating Plans
Eat _____ energy density foods, that are high in ____ and water and low in fat |
|
Definition
|
|
Term
| Water increases _____ and reduces _____ |
|
Definition
|
|
Term
| Complex _____ offer abundant vitamins, minerals, and fiber with little fat |
|
Definition
|
|
Term
| Choose fats sensibly and ____ the quantity of fat |
|
Definition
|
|
Term
| Watch empty calories from ____ and _____ |
|
Definition
|
|
Term
| An individuals body weight as well as _____ and _____ of activity influence energy ______ |
|
Definition
intensity
duration
expenditure |
|
|
Term
Physical activity:
Increases _____
______ body fat
_____ lean body mass
Helps to curb _____
Reduces _____ and improves ____ _____
And Much More!!!! |
|
Definition
BMR
Decreases
increases
appetite
stress self-esteem |
|
|
Term
| Choose activites that you _____ and are willing to do more regularly |
|
Definition
|
|
Term
| _____ to moderate intensity for ____ _____ is recommended for weight loss |
|
Definition
|
|
Term
| Regular _____ excercise and weightloss will help trouble spots |
|
Definition
|
|
Term
| _____ training can improve muscle tone |
|
Definition
|
|
Term
| _____ can help flexibility |
|
Definition
|
|
Term
Obesity prevention
- Eat regular meals and limit _____
- Drink _____ in place of high-calorie beverages
- Select sensible _____ sizes and limit daily energy intake to energy expended (2000 in = 2000 out)
- Limit sedentary activities and by _____ active
|
|
Definition
snacking
water
portion
physically |
|
|
Term
Problems of Underweight
- Incidences of _____ and associated health problems are _____ prevalent than overweight and obesity problems.
- Causes are _____
- _____ demands may be great and goods are needed to support growth and physical activities
- _____ disorders are severe cases
|
|
Definition
underweight, less
diverse
Energy
Eating |
|
|
Term
Weight-gain strategies
- _____ dense foods can be included but choose fat wisely to avoid the associated cardiac risks
- _____ meals each day
- Use _____ portions and expect to feel full
- Consume _____ snacks between meals
- Juice and milk are easy ways to _____ calories
- Exercising to build _____ increases in muscle mass
|
|
Definition
Energy
Regular
large
extra
increase
muscles |
|
|
