Chapter 10 (final test)
Very low fat diets
-'eat more weigh less" -5-10% calories from fat -rapid weight loss -hard to stick to because of taste
BMI ranges
-Underweight: <18.5 -Healthy: 18.5-24.9 -Overweight: 25-29.9 -Obese: 30.0-39.9 -Extremely obese: 40 and up (little sketchy when it comes to really muscular people)
Central body distribution
-apple shape condition characterized by having a large amount of visceral fat
Repeated vomiting causes
-blood chemical abnormalities: blood potassium drops-altering heart beat and incr. risk of sudden death -swelling throat -sores or scars on knuckles -tears and bleeding esophagus -tooth decay
Influences of metabolic rate
-body compositions: lean is more metabolically active -Sex: males have higher rates -Age: goes down as you age -Calorie intake: low calorie diets slow down metabolism
Low carb diets
-body loses water -has to use stored glycogen for energy -improves HDL (good cholesterol) -South Beach Diet
Treating eating disorders
-dietitians, physicians, nurses, counselors -key goal: get healthy BMI's without unhealthy practices -Cognitive behavioral therapy: teaches ways to monitor eating behavior and change unhealthy eating habits-more positive feelings about body image -antidepressants
Health affects of excess fat
-heart disease, type 2 diabetes, cancer, hypertension, high total cholesterol/triglyceride level, stroke, liver and gallbladder disease, sleep apnea and other breathing problems, osteoarthritis (breakdown of joint tissues), abnormal menstrual cycles, infertility, lowered self esteem
Lower body distribution
-pear shape -adds stress to hip and knee joints -osteoarthritis
Typical fad:
-promotes rapid loss without cal. restriction and incr. exercise -relies on testimonials -limiting foods -requires buying things
Eating Disorder Risk Factors
-sex (female) -history of eating/digestive problems in childhood -high concern for shape and weight -low self esteem -victim of sexual abuse -general psychological problems
Binge Eating Disorder (BED)
-unusually large amounts of food -eat more quickly than usual -eat until uncomfortably full -eat excessively even when not hungry -eat alone-embarrassed -feel depressed, guilty, disgusted-doesn't purge -most common eating disorder: 3.5% women 2% men
Overweight man
22-26% fat -Obese: <26%
Overweight woman
32-37% -Obese: <38% -need more fat for reproductive purposes
Fat vs. Carbs
Fat supplies more ATP than carbs -fat isn't useful for short sprints: fewer oxygen atoms than glucose molecule has
How much exercise?
Healthy adult: moderate intensity-150 min a week or Vigorous: 75 minutes and 8-10 min strength reps twice a week
Physical fitness
ability to perform moderate to vigorous intensity activities without becoming excessively fatigued
Visceral fat
adipose tissue that's under the abdominal muscles, which forms a protective apron over the stomach and intestines
Metabolism
all chemical changes (reactions) that occur in living cells
Thrifty metabolism
body that's more efficient at storing excess energy as fat
During rest or low-moderate physical activity:
body uses more fatty acids than glucose
During high intensity:
body uses more glucose than fat
Metabolic rate
body's rate of energy use a few hours after resting and eating -thyroid hormone regulates it -overactive thyroid gland can lead to higher metabolic rate=lose weight
Vital metabolic processes
breathing, circulating blood, maintaining liver, brain and kidney functions
Energy balance
calorie input equals calorie output
Negative energy state
calorie intake is less than calorie output -weight loss
Positive energy state
calorie intake is more than calorie output -weight gain -1 lb=3,500 calories
Energy output
calories cells use to carry out their activities
Energy intake
calories from food of beverages that contain macronutrients and alcohol
Anaerobic
cells have little or no oxygen
Anabolic reactions
chemical changes in cells that require energy to occur
Catabolic reactions
chemical changes that release energy
Lactic acid
compound formed from pyruvate during anaerobic metabolism
Pyruvate
compound that results from anaerobic breakdown of glucose
Obesity
condition characterized by an excessive amount of body fat
Female athlete Triad
condition characterized by low energy intakes, abnormal menstrual cycle, and bone mineral irregularities -gymnasts, ice skaters, swimmers
Athletes
consume 6-10 grams of carb/kg of body weight daily -can delay fatigue by consuming 30-60 g of carbs per hour of activity -sports drinks, gels
Intensity
degree of effort used to perform a physical activity
Appetite
desire to eat appealing food
Bulimia Nervosa (BN)
eating disorder characterized by cyclic episodes of bingeing and calorie restriction -food binge followed by vomiting, laxatives, diuretics, or enams (?)
Thermic Effect of Food (TEF)
energy used to digest foods and beverages as well as absorb and further process the macronutrients -5-10% of calorie intake
Total body fat
essential fat and storage fat tissue -vital for survival: every cell has fat in cell membrane
Ergogenic Acid
foods, devices, dietary supplements, or drugs used to improve physical performance -bee pollen, dried adrenal glands from cattle, seaweed, freeze dried liver, and gin seng
Overweight
having extra weight from bone, muscle, body fat, and/or body water
Overfat
having too much body fat
Subcutaneous tissue
holds skin in place over underlying tissues such as muscles -also contains fat cells
Leptin
hormone that reduces hunger and inhibits fat storage in the body
Non exercise activity thermogenesis (NEAT)
involuntary skeletal muscular activity such as fidgeting, shivering, maintaining muscle tone, body posture when not lying down -It's NEAT that you burn calories this way
Subcutaneous fat
layer of tissue that's under the skin and has most fat cells than other kinds of cells -insulation, protects from bumps and bruises
Fat free mass
lean tissues -body water, mineral rich tissues (bones and teeth), protein rich tissues (muscles and organs)
Bariatric medicine
medical specialty that focuses on the treatment of obesity
Basal metabolism
minimal number of calories that the body uses for vital activities after fasting and resting for 12 hours -60-75% of body's total energy use
Women have:
more subcutaneous fat
Men have:
more visceral fat
Heat stroke
most dangerous form of heat-related illness
Physical Activity
movement resulting from contraction of skeletal muscles
Aerobic
muscle cells have oxygen -produce more ATP -endurance athletes
Caffeine
naturally occurring stimulant drug -toxic: heartbeat irregularities, increase BP, dehydration, and sleep disturbances
Body Mass Index (BMI)
numerical value of relationship between body weight and risk of chronic health problems associated with excess body fat -weight/height^2*703
Exercise
physical activities that are usually planned and structured for a purpose
Aerobic exercise
physical activities that include sustained, rhythmic contractions of large muscle groups
Ghrelin
protein (hormone) that stimulates eating behavior
Eating Disorders
psychological disturbances that lead to certain physiological changes and serious health complications
set point theory
scientific notion that body fat content is genetically predetermined
Satiety
sense that enough food/beverage has been consumes to satisfy hunger -stomach size influences this
Anorexia Nervosa (AN)
severe psychological disturbance characterized by self imposed starvation -lim. calories, emotionally disturbed, terrified of getting fat, menstrual cycle messed up, confusion/slow, white hair on skin, shrunken boobs and butt, depression, low K levels, tooth decay -10% die
Adipose (fat) cells
specialized cells that store fat -secrete numerous proteins -the size increases as more fat is stored
Bioelectrical impedance
technique of estimating body composition in which a device measures the conduction of a weak electrical current through the body -water and electrolytes conduct electricity -fat has less water than lean tissue -body fat resists the flow of electricity more than lean
Skin fold thickness measurements
technique of estimating body composition in which calipers are used to measure the width of skinfolds at multiple body sites -triceps are one site
Fad
trendy practice that has widespread appeal for a period than becomes no longer fashionable
Hunger
uncomfortable feeling that drives a person to consume food
Gimmick
unusual feature or food that makes it seem more unique or more likely to work
Epidemic
widespread serious health problem