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