Chapter 13

the desirable percentage ranges of body fat between males and females respectively

13-21 and 23-31

healthy weight BMI

18.5-24.9

overweight BMI

25.0-29.9

overfat adults are recommended to engage in more than [ ] minutes of moderate intensity activity per week to achieve clinically significant weight loss

250

there are approximately [ ] kilocalories in one pound of fat tissue

3500

a ver-low-fat diet provides about [ ] of calories from fat

5-10%

an overfat person can reduce their risk for CVD, stroke, and type 2 diabetes by losing [ ] of excess fat

5-10%

the estimated error for BIA is +/- [ ]

7%

individuals with waist circumferences that are above the recommended range are at elevated risk for developing:

CVD, hypertension, type 2 diabetes

an important concept to have when keeping a weight goal in perspective:

a healthy weight is about long-term lifestyle choices

treatment for overweight and obesity should be:

a lifestyle change; long term

weight plateau

a state of energy equilibrium

the method of measuring calorie expenditure during physical activity based on changes in speed and direction is called [ ]

accelerometry

factors that influence the basal metabolic rate

age; body surface area; body composition

bod pod

air displacement method

alli

an over-the-counter version of orlistat, a weight-loss medication that blocks the digestion of fat in the small intestine

hunger

an uncomfortable feeling that drives a person to consume food

the most costly conditions associated with obesity

arthritis; type 2 diabetes; coronary artery disease

energy [ ] occurs when calorie intake matches calorie expenditure

balance

scientists use calorimetry information to estimate

basal/resting/total energy expenditures

according to experts at the CDC what factors may be largely responsible for racial/ethnic differences in obesity rates?

behavioral; environmental; cultural

a person's blood leptin level is directly proportional to his or her amount of [ ]

body fat

resting metabolic rate

body's rate of energy use a few hours after resting and eating

essential fat is found in

certain bones; cell membranes; nervous tissue

positive energy balance is normal and healthy during

childhood; pregnancy; infancy

hormones secreted by the intestines

cholecystokinin; peptide YY

most reliable treatments for the condition of overweight or obesity

decreased calorie intake; increased physical activity; behavior modification

central-body obesity

described as having an "apple" body shape; symbolic of extra visceral fat stores; more common in men

in general, medical experts do not recommend [ ] for weight loss

dietary supplements

the energy required for the thermic affect of foods is due to the [ ] of nutrients

digestion, processing, absoprtion

[ ] methods of measuring energy expenditure are generally complex and require sophisticated laboratory tools

direct

health problems associated with obesity and overweight

dyslipidemia; coronary artery disease; metabolic syndrome; hypertension and stroke

importance components of a successful long-term weight loss

engaging in regular physical activity; controlling calorie intake; modifying problem behaviors

disadvantages of the DXA method for measuring body fat

equipment is not widely available and expensive

causes of underweight

excessive physical activity; a high metabolic rate; cancer; chronic inflammatory bowel disease

characteristics of polycystic ovary syndrome:

excessive production of male hormones; abnormal levels of estrogen and progesterone; irregular or absent menstrual periods; ovary cysts

a trendy weight-loss practice that has widespread appeal among the population as a "quick fix", often offering gimmicks or supplements, is called a [ ] diet

fad

true or false: spot-reducing of the abdomen is possible with the correct abdominal exercises

false

true or false: visceral fat skinfold measures are taken at several sites on the body using skinfold calipers. These measures are then placed in a mathematical equation that will estimate body fat content

false

the amount and location of [ ] stores in the body are important predictors of health risk

fat

the body satisfies energy requirements by consuming

fat, proteins, carbohydrates

the two-component model includes:

fat-free mass; fat mass

satiety

feeling of fullness after consuming food

the energy needs of the body are met by [ ]

food intake

visceral fat

forms a protective structure under the abdominal muscles

mifflin-st. jeor equation

formula used to predict the BMR for people with excess body fat

a limitation of BMI is that is does not consider a person's race or [ ]

gender

pancreatic hormones that regulate blood glucose and influence appetite include

glucagon; insulin; amylin

low saturated fat foods recommended for weight gain

granola; nuts

obese individuals often have [ ] medical care costs than people with healthy body weights

greater

positive energy balance occurs when energy input is [ ] energy output

greater

obesity BMI

greater than or equal to 30

contributors to basal metabolism

heart function; respiration of the lungs; activity of the liver, brain, and kidney

subcutaneous fat

holds the skin in place

ghrelin

hormone released by stomach that stimulates eating

leptin

hormone released by the adipose tissue to inhibit hunger

adipose tissue is an endocrine organ because it makes and secretes [ ] and other signlaing compouns

hormones

what is not an environmental influence on food consumption

hunger

air displacement techniques for assessing body volume:

include the use of a BOD POD; are highly accurate estimates of body fat

increasing your physical activity will [ ] how many calories you burn

increase

losing as little as 5-10% excess body fat can

increase HDL cholesterol; improve glucose tolerance; reduce elevated blood pressure

logical approaches to weightloss

increase physical activity; change problematic eating behaviors; eat less

the prevalence of obesity among american children and adolescents has [ ] over the past 2 decades

increased

a positive energy balance, physical inactivity, and a low BMR all contribute to [ ]

increased fat storage and obesity

apple-shaped (central body fat distribution) obesity is associated with:

increased risk of inflammation; men with an "apple" body shape; increased risk for serious, chronic diseases

adiponectin is an adipokine that

increases muscle cell's uptake of fatty acids from the bloodstream and metabolism of the fatty acids for energy; inhibits the body's responses to inflammation

heart rate monitors can help estimated energy expenditure because typically as heart rate [ ], energy expenditure [ ]

increases; increases

adiponectin is an adipokine that:

inhibits the body's responses to inflammation; increases muscle cells' uptake of fatty acids from the bloodstream and metabolism of the fatty acids for energy

bariatric surgery can result in complications like

intestinal blockages; "dumping syndrome"; micronutrient deficiencies

indirect methods of measuring energy expenditure:

involve minimal equipment; are relatively inexpensive

the reasons why unreliable diets are problematic is because of:

lack of physical activity; limited food selection; short-term changes

hyperthyroidism

leads to a higher-than-normal metabolic rate which can result in excessive weight loss

hypothyroidism

leads to lower-than-normal metabolic rate which can result in obesity

an adipokine that reduces hunger and inhibits fat storage in the body is called [ ]

leptin

a person who is overfat will weigh [ ] underwater compared to a person who is lean

less

negative energy balance occurs when energy input is [ ] energy output

less than

treatment for overweight and obesity should involve healthy, active living with acceptable diet modifications that will promote weight [ ] and later, weight [ ]

loss; maintenance

bioelectric impedance

low energy electrical current

skinfold calipers are used to:

measure fat layer directly under the skin; estimate body fat content; measure the fay layer at multiple sites on the body

bariatric medicine

medical specialty that focuses on the treatment of obesity

cachexia

medical term for a condition that is characterized by sever weight loss

factors that encourage excess body fat stores and obesity

menopause; positive energy balance; composition of the diet; low basal metabolic rate

direct calorimetry measures the body's heat of [ ]

metabolism

basal metabolic rate

minimal number of calories the body uses to support vital activities

the category of BMI that is a major health risk is termed [ ] obese

morbidly

children are [ ] likely to become overweight or obese if their mothers were overfat prior to becoming pregnant

more

polycystic ovary syndrome

most common hormonal disorder that effects females who are childbearing age

[ ] energy balance occurs when energy intake is lower than calorie output

negative

in order to lose weight, energy balance must be [ ]

negative

obesity is more common among [ ] women

non-hispanic black

[ ] is a condition characterized by excessive and unhealthy amounts of body fat

obesity

side effects of weight-loss medications

oily discharge; loss of fat-soluble vitamins

BMI may not be a reliable predictor of body fat in

older men and women; people with asian ancestry

health problems associated with obesity

osteoarthritis, metabolic syndrome, infertility, gallbladder disease

a [ ] can be used to estimate energy expenditure by recalling the activities speed, duration, intensity, and distance

physical activity questionnaire

examples of very-low-fat diets

pritikin diet; "eat more, weigh less" diet

eating a high-protein breakfast is an important part of a weight management program because

protein reduces a person's ghrelin; teenage girls who eat breakfast have reduced hunger throughout the day; protein increases a person's peptide YY

the paleo diet is high in [ ] from meat and fish, low in fat, and moderate in [ ]

protein; carbohydrates

tactics that can be important parts of long-term weight maintenance

regular self-monitoring; weighing oneself regularly; keeping daily records

as people age, they often lose lean muscle tissue; the loss of muscle tissue is called [ ]

sarcopenia

hunger pangs and the stomach stretching to capacity are all physical sensations that alert a person of [ ]

satiety

according to the [ ]- [ ] theory, an individual's body weight is genetically predetermined

set-point

drawbacks of bariatric surgery include

severe infection nutrient deficiencies; bleeding; blood clots

skin fold caliper

skin fold measurement

effective weight management tips regarding eating behavior include

slowing down the pace of a meal; choosing nutrient dense, low-calorie snacks

two physical sensations that occur to help regulate eating behavior

stomach expansion; hunger pains

women have more [ ] fat

subcutaneous

liposuction

surgical method of reducing the size of local subcutaneous fat deposits

factors that increase a person's basal metabolic rate

tall stature; periods of growth; caffeine

thermogenesis

the ability of humans to regulate body temperature within narrow limits such as fidgeting and shivering

appetite

the psychological desire to eat

the energy used for digestion, absorption, and processing of food is called the

thermic effect of food

top three contributors to the calories expended by the body each day

thermic effect of food; basal metabolism; physical activity

the [ ] metabolism theory proposes that some people store fat more readily to guard against starvation

thrifty

true or false: a weight-loss program that promises rapid weight loss is unreliable

true

a health problem associated with excess weight

type 2 diabetes

underweight BMI

under 18.5

men have more more [ ] fat

visceral

underwater weighint

water displacement method