Review for Test 2
1. Percentage of overweight and obese adults and children/adolescents in
US.
a. 61% of adults are overweight
b. 35% of adults are obese
c. One out of five adolescents/children are overweight
2. Define Malnutrition, Energy balance, Negative and positive energy
balance.
a. Malnutrition
i. Any state in which a person is not adequately nourished to
maintain good health. Can be over nourished or
undernourished.
ii. Obesity is the #1 malnutrition problem in the U.S.
b. Energy Balance
i. “State in which energy intake, in the form of food and /or
alcohol, matches the energy expended, primarily through
basal metabolism and physical activity”
c. Negative Energy Balance
i. Energy intake < energy expended
ii. Results in weight loss
d. Positive Energy Balance
i. Energy intake > energy expended
ii. Results in weight gain
3. What are stored carbs and where are they stored?
a. Limited CHO can be stored as glycogen (gas for later)
b. Some CHO is used immediately as a energy source
c. Excessive CHO i.e. sugar will be synthesized into fat (storage for
later?)
d. Body prefers to use CHO as energy source
e. Any excess intake of CHO and protein will be turned into fat
f. Physical activity encourages the burning of dietary fat
4. Excessive CHO, fat or protein in diet cause what problem(s)?
a. Protein is primarily used for tissue synthesis
b. Excess protein (what is not needed for tissue synthesis) is stored
as fat
c. Dietary protein and body protein (muscle) will be used for energy
source in absence of adequate CHO and kcals
5. Difference between Hyperplasia and hypertrophy
6. Heavy exercisers need more of what nutrients?
7. Toxic levels of vit/minerals usually occur from over consumption of What?
,8. BMR accounts for what percentage of total energy needs?
~60-70% of the total energy needs
9. How do you change BMR?
10. What influences BMR?
Body surface area (weight, height)
Gender/muscle mass –
males have more muscle
1# muscle burns 40-120 kcals/day as opposed to fat which
burns 1-3 kcals per day
Body temperature
Hormones - Thyroid
Nervous system activity
Age
Kcal intake
Use of stimulants
But. . .
11. What foods have a higher TEF?
TEF is higher for CHO and protein than fat
12. How do we estimate energy needs?
Wt# X 10 = ___________ + 300 DAL = _________
Exerciser adds ~300 for 30 min of exercise in THR on up! So add another
300-600 to total in equation then SUBTRACT about 250 kcals for weight
loss
Body has enough fuel to do the work without going into starvation
mode which burns muscle and keeps body fat!
Sedentary = wt in kg x 30 kcal/kg
Moderate activity = wt in kg x 35 kcal/kg
Heavy activity = wt in kg x 40 kcal/kg
Subtract 100 kcal for every 10 years over 30
Example: 150 pound (68 kg), 40 yr. old, moderately active person
(68 kg x 35 kcal/kg) - 100 kcal = 2300 kcal per day
13. What is BMI?
Body Mass Index
o Weight compared to your height
o NOT the same thing as body fat percentage!
A BMI of 25 does NOT mean you have 25% body Fat!
Body Weight (kg) OR Weight (pounds) x 703.1
Height2 (meters) Height2 (inches)
, o BMI > 25 is at greater risk for obesity related disorders, > 30
= obese
14. Is BMI a good measure for everyone?
15. BMI of what puts you at risk?
Overweight
>10% above rec’d or healthy weight
Obese
>20% above rec’d or healthy weight
But What is Healthy Weight?
Metropolitan Ht/Wt Charts
Same for EVERY one?
16. You are considered obese if your BF% are what for males/females?
Excessive amount of body fat less muscles mass
Women with > 30% body fat
Men with > 25% body fat
Increased risk for health problems
Are usually overweight
“Skinny Fat” is the new term. someone can be thin looking, look
great in clothes or out…but they have no muscle so their
percentage of BF is high which is a health risk!
17. How do we estimate Body Fat percentages? (different methods)
Measured with these methods:
Skinfold thickness
Calipers measure certain sites on the body, the skinfold thicknesses
are added up and used in an equation to estimate BF%age
Bioelectrical impedance
Measures the resistance of electrical flow
Fat is resistant to electrical flow
DEXA scan
Hydrostatic Weight
Underwater weighing measures volume displacement- how much
volume you displace. Fat float and muscle is dense so muscle
weighs more in the water
Bod Pod- same as hydro but uses air not water
18. Different ways body fat is distributed and health ramifications associated with
each.
Apple – Android Upper Body Obesity
o Associated with more heart disease, HTN, Type II Diabetes
1. Percentage of overweight and obese adults and children/adolescents in
US.
a. 61% of adults are overweight
b. 35% of adults are obese
c. One out of five adolescents/children are overweight
2. Define Malnutrition, Energy balance, Negative and positive energy
balance.
a. Malnutrition
i. Any state in which a person is not adequately nourished to
maintain good health. Can be over nourished or
undernourished.
ii. Obesity is the #1 malnutrition problem in the U.S.
b. Energy Balance
i. “State in which energy intake, in the form of food and /or
alcohol, matches the energy expended, primarily through
basal metabolism and physical activity”
c. Negative Energy Balance
i. Energy intake < energy expended
ii. Results in weight loss
d. Positive Energy Balance
i. Energy intake > energy expended
ii. Results in weight gain
3. What are stored carbs and where are they stored?
a. Limited CHO can be stored as glycogen (gas for later)
b. Some CHO is used immediately as a energy source
c. Excessive CHO i.e. sugar will be synthesized into fat (storage for
later?)
d. Body prefers to use CHO as energy source
e. Any excess intake of CHO and protein will be turned into fat
f. Physical activity encourages the burning of dietary fat
4. Excessive CHO, fat or protein in diet cause what problem(s)?
a. Protein is primarily used for tissue synthesis
b. Excess protein (what is not needed for tissue synthesis) is stored
as fat
c. Dietary protein and body protein (muscle) will be used for energy
source in absence of adequate CHO and kcals
5. Difference between Hyperplasia and hypertrophy
6. Heavy exercisers need more of what nutrients?
7. Toxic levels of vit/minerals usually occur from over consumption of What?
,8. BMR accounts for what percentage of total energy needs?
~60-70% of the total energy needs
9. How do you change BMR?
10. What influences BMR?
Body surface area (weight, height)
Gender/muscle mass –
males have more muscle
1# muscle burns 40-120 kcals/day as opposed to fat which
burns 1-3 kcals per day
Body temperature
Hormones - Thyroid
Nervous system activity
Age
Kcal intake
Use of stimulants
But. . .
11. What foods have a higher TEF?
TEF is higher for CHO and protein than fat
12. How do we estimate energy needs?
Wt# X 10 = ___________ + 300 DAL = _________
Exerciser adds ~300 for 30 min of exercise in THR on up! So add another
300-600 to total in equation then SUBTRACT about 250 kcals for weight
loss
Body has enough fuel to do the work without going into starvation
mode which burns muscle and keeps body fat!
Sedentary = wt in kg x 30 kcal/kg
Moderate activity = wt in kg x 35 kcal/kg
Heavy activity = wt in kg x 40 kcal/kg
Subtract 100 kcal for every 10 years over 30
Example: 150 pound (68 kg), 40 yr. old, moderately active person
(68 kg x 35 kcal/kg) - 100 kcal = 2300 kcal per day
13. What is BMI?
Body Mass Index
o Weight compared to your height
o NOT the same thing as body fat percentage!
A BMI of 25 does NOT mean you have 25% body Fat!
Body Weight (kg) OR Weight (pounds) x 703.1
Height2 (meters) Height2 (inches)
, o BMI > 25 is at greater risk for obesity related disorders, > 30
= obese
14. Is BMI a good measure for everyone?
15. BMI of what puts you at risk?
Overweight
>10% above rec’d or healthy weight
Obese
>20% above rec’d or healthy weight
But What is Healthy Weight?
Metropolitan Ht/Wt Charts
Same for EVERY one?
16. You are considered obese if your BF% are what for males/females?
Excessive amount of body fat less muscles mass
Women with > 30% body fat
Men with > 25% body fat
Increased risk for health problems
Are usually overweight
“Skinny Fat” is the new term. someone can be thin looking, look
great in clothes or out…but they have no muscle so their
percentage of BF is high which is a health risk!
17. How do we estimate Body Fat percentages? (different methods)
Measured with these methods:
Skinfold thickness
Calipers measure certain sites on the body, the skinfold thicknesses
are added up and used in an equation to estimate BF%age
Bioelectrical impedance
Measures the resistance of electrical flow
Fat is resistant to electrical flow
DEXA scan
Hydrostatic Weight
Underwater weighing measures volume displacement- how much
volume you displace. Fat float and muscle is dense so muscle
weighs more in the water
Bod Pod- same as hydro but uses air not water
18. Different ways body fat is distributed and health ramifications associated with
each.
Apple – Android Upper Body Obesity
o Associated with more heart disease, HTN, Type II Diabetes
