BIOD 121 Portage module 3

BIOD 121 Portage module 3 positive energy balance Ans- more calories consumed than expended negative energy balance Ans- fewer calories consumed than expended hyperplasia Ans- increase in number of cells (e.g., fat cells in childhood, pregnancy) hypertrophy Ans- increase in cell size (low growth and maintenance, such as throughout adulthood) basal metabolic rate Ans- the number of calories used by the body while in a fasting state accounts for approximately 60-70% of energy expenditure males 1kcal/kg/hr, femals 0.9kcal/kg/hr BMR Effectors Ans- gender, lean body mass, body size, temperature, age, nervous system activity, levels of caffeine intake, and tobacco use age and BMR Ans- declines by 1-2% per decade Thermic effect of food (TEF) Ans- energy used for digestion and absorption of food and accounts for approximately 10% of the calories expended Thermogenesis Ans- ability to regulate body temperature and activities such as fidgeting, maintaining body posture, and shivering small expenditure brown fat Ans- found in infants below the collar bone metabolizes the energy yielding nutrients, which results in heat production to be used by the body more brown fat in lean adults physical activity Ans- 15-40% of energy expenditure direct calorimetry Ans- measures the amount of heat given off by the body insulated chamber surrounded by a thin layer of water is used to measure the amount of heat emitted by the subject in the chamber indirect calorimetry Ans- uses oxygen intake and carbon dioxide output, along with scientific formulas, to measure energy expended Male BMR formula Ans- 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age) Female BMR formula Ans- 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age) Physical activity estimate Ans- 1.2 = little to no exercise 1.375 = light exercise 1-3 days per week 1.55 = moderate exercise 3-5 days per week 1.725 = hard exercise 6-7 days per week 1.9 = hard daily exercise/job Male EER Ans- 662 - (9.53 x AGE) + PA x (15.91 x WT + 539.6 x HT) Female EER Ans- 354 - (6.91 x AGE) + PA x (9.36 x WT + 726 x HT) height-to-weight tables Ans- used in an attempt to link longevity to a person's weight as based on their height used for the general population but did not take into account individual differences "healthy weight" Ans- preferred term (over ideal/desirable) BMI Ans- improved measure of body fat relative to one's height and weight weight (kg) / height2 (meters) not accurate for children, teens, pregnant or breast-feeding moms, short statute adults, very muscular individuals, and the elderly desired body fat Ans- male: 8-24% female: 21-35% body fat content measurement Ans- underwater weighing bioelectrical impedance dual-energy x-ray absorptiometry (DEXA) Anthropometrics (e.g. caliper) android obesity Ans- "apple" excess body fat that is placed predominantly within the abdomen and upper body, as opposed to the hips and thighs -linked to high blood testosterone levels and an increased risk of diabetes and hypertension -Alcohol consumption, smoking, and a diet with a high glycemic load also contribute to this form of obesity gynoid obesity Ans- "pear" obesity pattern seen in people who store fat primarily around the hips and thighs waist circumference Ans- male 40, female 35 defines obesity waist-to-hip ratio Ans- male 0.9, female 0.8 desired male fat storage Ans- excess fat stored within abdominal tissues interferes with the liver's ability to use insulin (resistance) fat cells - increased blood clotting, blood vessel constriction, and inflammation -- increased risk for hypertension, cardiovascular disease, and type 2 diabetes. female fat storage Ans- fat around the hips and thighs is less likely to cause health issues, but it is very difficult to shed after menopause -- increased upper body fat storage w attendant health risks thrifty metabolism Ans- meaning fewer calories than normal are used to maintain body function, low BMR (incr weight gain) set point theory Ans- each of us has a genetically predetermined body weight and that the body will resist change beyond this set point fat cell development Ans- Once a fat cell is formed, it will always be present. bodies predisposed to want to fill the fat cells environmental factors affecting weight Ans- socioeconomic status, friends and family, cultural and ethnic influences, availability of high fat foods, excessive TV viewing, lack of sleep, emotional eating, stress, fast food, and smoking cessation. focus for weight loss Ans- slow weight loss, decreased calorie intake, adequate nutrient intake, and increased physical activity 3 components to weight loss Ans- (1) control of calories, (2) physical activity, and (3) behavior modification. control of calories Ans- A good goal is to lose 1-2 pounds per week females and males is no less than 1200 and 1500 calories, respectively portion control (vs serving size) - portion = amount you eat, serving = specific measurement physical activity recommendations Ans- 60-90 minutes of activity per day, as well as 10,000 steps small increments of activity throughout the day that add up to 60 minutes can be just as beneficial behavior modification Ans- Chain breaking Stimulus Control Cognitive restructuring Contingency management Self-Monitoring Chain breaking Ans- Breaking the tie that connects two or more behaviors that encourage overeating stimulus control Ans- Finding ways to avoid temptation when we are hungry or bored cognitive restructuring Ans- Changing your frame of mind regarding food contingency management Ans- Preparing for situations that might trigger over eating such as a party self-monitoring Ans- Keep a diary for several days, helps to reveal patterns social support Ans- friends and family can have positive or negative impact weight loss for morbidly obese Ans- medication, extreme low-calorie, surgery medications for weight loss Ans- amphetamines - stimulate CNS burn more calories, abuse/dependency appetite reduction drugs Meridia - decrease hunger sensation fat absorption inhibitors Orlistat - passes out through feces bariatric surgeries Ans- gastric banding, gastroplasty (stomach stapling), gastric bal