CH.7 ENERGY BALANCE & WEIGHT CONTROL

Match the BMI categories to their classifications

- 18.5-24.9 = healthy weight - 25.0-29.9 = overweight - Greater or equal to 30 = obesity - Less than 18 = underweight

Health concerns associated with excess body fat include

- bone and joint disorders - surgical risks - liver damage

The components of the weight loss triad include

- controlling calorie intake - controlling problem behaviors - performing regular physical activity

Benefits of physical activity on body composition and metabolic rate include

- decreased fat mass - increased metabolic rate - increased lean body mass - increased bone density

Benefits of physical activity include

- helping maintain lower body weight - helping a person stay physically fit - boosting self-esteem - helping with weight loss

Strategies that could help a person control their hunger between meals and snacks ?

- include lean protein in meals and snacks - consume foods high in fiber and water - eat meals and snacks more slowly

Positive energy balance is normal and healthy during

- infancy - childhood - pregnancy

The reasons why unreliable diets are problematic include

- loss of lean tissue - limited food selection - unchanged habits

Weight related conditions that indicate a need to lose weight include

- obesity - high blood glucose - hypertension

The energy required for the thermic effect of foods is due to the _____ of nutrients

- processing - absorption - digestion

Rank the macronutrients in order of the energy needed for the thermic effect of food from highest TEF to lowest TEF

- protein - carbohydrates - fats

Activities that burn the highest kcal/kg/hour to the least

- running / jogging 10 mph - vigorous basketball playing - bowling - driving

Other considerations for bariatric surgery in assiteion to patient selection criteria include

- surgical expenses might not be covered by medical insurance - the need to plan small frequent meals after surgery - follow-up surgery may be needed to correct stretched skin

The Set Point Theory of Weight proposes that

- the body closely regulates the body weight and body fat content - humans have a genetically predetermined body weight or body fat content

Rapid weight loss at the beginning of a weight loss program is a result of

- water loss - lean muscle mass depletion

Body Mass Index (BMI)

- weight in kilograms divided by the square of the height in meters - weight in pounds multiplied by 703, and divided by the square of the height in inches

Rank categories of energy from highest to lowest

1. basal metabolic rate 2. physical activity 3. thermogenesis

A more successful plan for a weight loss regimen would be

1. incorporate 60 to 90 min of physical activity 2. include behavior modification strategies 3. include dietary strategies to reduce energy intake

Steps for measuring direct calorimetry

1. initial temp. of a layer of water surrounding an insulated chamber is measured 2. body heat of a person in the insulated chamber raises temp. of water surrounding the chamber 3. difference between initial and final water temp. is used to determine energy expenditure

Which are true statements about novelty diets ?

1. they promote weight cycling 2. leaving out entire food groups can lead to nutrient deficiencies

How much does physical activity increase energy expenditure beyond basal metabolism

15-35%

The method used to estimate total body fat that uses a low energy electrical current is known as

Bioelectrical Impedance ( BIA )

_____ calorimetry predicts energy needs by measuring the amount of heat released by a person

Direct

T/F: Direct calorimetry measures oxygen consumption while indirect calorimetry measures the heat released by the body

False ( reversed )

What device is used to measure activity and steps ?

Pedometer

T/F: The location of fat storage is strongly influenced by genetics

True

The ability of the body to regulate body temp. within narrow limits as a result of fidgeting, shivering, and maintaining body posture is called

adaptive thermogenesis

The amount & location of ___ in the body are important predictors of cardiovascular disease risk

adipose tissue

The Set Point Theory often refers to the close regulation of

body weight

Cognitive restructuring

changes our frame of mind

The best way to ensure that extra calorie intake will support gains in lean mass rather than fat mass is to

engage in strength-training exercises

Positive energy balance occurs when energy input is ____ energy output

greater than

The dietary approach that has been most successful in long term studies is the low-fat, ______ approach

high-fiber

Name the fat digesting enzyme that is inhibited by orilstat ?

lipase

Fat released directly from abdominal adipose tissue is transported directly to the

liver

Metabolic rate, fuel use, and brain chemistry are all examples of the influence of _____ on body weight

nature

In order to lose weight, energy balance must be

negative

What is now considered an epidemic in the U.S?

obesity

Contingency management

prepares one for situations that may trigger overeating

Stimulus control

puts us in charge of temptations

Which metabolic rate is calculated if the individual has not fasted and/or not rested for 12 hours prior to the test ?

resting

self-monitoring

reveals patterns of unconscious overeating

Bioelectric Impedance is used to estimate body fat content by

sending a painless, low-energy electrical current through the body and measuring the resistance to the electrical flow

chain breaking

separates behaviors that tend to occur together