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Energy Balance (Pos, Neg)
What are the amts of energy in carbs, fat, proteins, alcohol?
Pos = intake ^, out v (weight gain)
Neg = intake v, out ^ (weight loss)
4, 9, 4, 7
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Energy intake.
*Calories based on "calorimeter"
Energy released by burning food causes change in what temperature?
Burning food changes "water" temperature.
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Energy Expenditure.
What is BMR and RMR, what do they mean?
What are the main components of energy expenditure?
- BMR: minimum amt of energy in a fasting state.
- (basal metabolic rate)
RMR: similar to BMR but not fasting or at complete rest; usually slightly higher than BMR.
Main components: BMR, phys. activity, thermic effect of food, adaptive thermogenesis.
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What accounts for the majority of energy expenditure?
Name factors affecting BMR.
BMR. (pump blood, respiration, basic cellular functions, not all tissues are equal)
- factors:
- lean body mass,
- body surface area,
- gender,
- ambient temp.
- stage of life/age
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Physical Activity & thermic effect of food.
What is the % of phys. act?
Thermic effect of food. What is it and its %?
When would thermic effect of food occur?
- phys act: 25-40%
- (influenced by lean body mass, fitness level & type of activity)
- Thermic: energy used to digest, absorb, transport and metabolize food/nutrients.
- *highest for proteins due to energy needed to make urea.
- *very little energy needed to digest carbs or fat.
Effect occurs after eating.
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Measuring Energy Expenditure (EE).
What is Direct Calorimetry & Indirect Calorimetry?
Direct: measures body heat.
- Indirect: Collects O2 consumed and expired CO2.
- *Tells us how much enery consumed & what substrate you are burning (carbs, lipids)
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Eating behavior recognition.
What is hunger, appetite, satiety and satiation?
- Hunger: drive to find and eat food.
- (internal)
- appetitie: drive to eat.
- (external)
Satiety: start a meal
Satiation: stop a meal
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Internal regulation of eating.
Which brain part is the "master regulator of eating"?
What hormone produced in the stomach stimulates food intake?
What acts to "decrease" food intake?
Master regulator: Hypothalamus.
- Ghrelin, is the hormone stimulated for food intake.
- (released upon empty stomach)
Leptin, a hormone in adipose tissue acts to "decrease" food intake!
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What is the BMI used for?
State the BMI for a healthy, overweight, obese person.
BMI used to estimate body fat (non-invasive and easy)
Healthy: 19-25
Overweight: 25-30
Obese: 30+
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Body fat content in men & women.
What is the body fat content in women, in men?
Women: 20-35%
Men: 8-24%
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What are 4 ways to measure body fat content? (4)
Which is the most accurate & expensive?
Underwater weighing
Air displacement
Skinfold thickness
Bioelectrical impedence
Dual energy X-ray absorptionometry
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Assessing body fat distribution.
What is visceral fat?
Name the upper and lower body terms (2)
Which SHAPE is more at risk?
*LOCATION of fat is VERY important.
Visceral fat: fat surrounding organs and underneath subcutaneous skin.
Upper: android
Lower: gynecoid
*APPLE shape is more at-risk.
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What percentage of genes effects your body weight & composition?
50%
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Treatment of overweight & obesity.
Name 3 components to weight loss
1) Control of energy intake
***2) Physical intake (especially important)
3) Control of behavior problems
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What is the best tip for controlling behavior with food?
*Self-monitering; Keep a food log.
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