Midterm FNH123: Control Notes – Flashcards
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Having a moderate amount of excess body weight.
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overweight
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25-29.9kg/m2 BMI is for what standard of body weight?
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overweight
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To determine a _________________.... - Is it appropriate for your age? - Can you maintain it without constant dieting? - Is it acceptable to you? - Is it based on family history of body shape or weight? - Promotes good eating habits and allows for regular physical activity.
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healthy body weight
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Having an excess of body fat that adversely affects health
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obese
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Body weight exceeding 100% of normal, creating a very high risk for serious health complications... or sometimes referred to by 100lbs above IBW
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morbid obesity
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Being ______ increases your risks for high blood pressure, heart disease, type 2 diabetes, sleep disorders, osteoarthritis, gallstones
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overweight
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Obesity is defined with a BMI of...
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30-39.9 kg/m2
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To find the IBW (ideal body weight) of a female...
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5' = 100lbs [add 5;bs/inch] +-10%
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To find the IBW (ideal body weight) of a male...
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5' = 106lbs [add 6;bs/inch] +-10%
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Morbid obesity exceeds ___% of normal
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100
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Extreme obesity is defined with a BMI of...
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40
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5 out of 9 leading causes of death in the US are associated with...?
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obesity
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Most unhealthy state in the US.. Closely followed by West Virginia.
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Mississippi
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Chronic diseases linked to... - Hypertension - Cardiovascular disease (#1 killer in the US) - Type 2 diabetes - Heart Disease - Stroke - Osteoarthritis (OA) - Sleep apnea - Certain cancers
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obesity
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Determining is a person's body weight is ______ should include... - Determining BMI - Measuring body composition - Assessing the pattern of fat distribution
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healthful
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BMI values below ____ have increased risks of health problems.
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18.5
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BMI values above ___ have increased risks of health problems.
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30
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1 meter = ?
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39.37 inches
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2.2kg = ?
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1lb
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BMI = ? / ?
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weight/height
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BMI should be in the units of weight (___) and height (___)
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kg and m
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BMI results are distorted in people with high muscle mass such as: ...
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athletes and lactating women
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When measuring body composition (body fat and lean muscle mass), what is the best method?
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underwater weighing
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Body composition measures what?
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body fat and lean muscle mass
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Measuring by ___________ is recently considered the most beneficial in assessing weight.
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waist circumference
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Holding weight in the upper body. - Increased risk for chronic diseases (type 2 diabetes, heart disease, hypertension).
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apple-shaped fat patterning
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Holding weight in the lower body. - No significant increased risk for chronic diseases.
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pear-shaped fat patterning
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Occurs when energy intake equals energy expenditure
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energy balance
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Kcal from food
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energy intake
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- Energy expended at rest (basal metabolic rate) - Physical activity - Thermic effect of food
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energy expenditure
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BMR stands for...
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basal metabolic rate
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__-__% of total energy expenditure is put towards resting functions of the body (aka basal).
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60-75
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____ decreases with age, 3-5% per decade after age 30.
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BMR
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To calculate the BMR of a man you take their...
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weight (in kg) x 24
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To calculate the BMR of a woman you take their...
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weight (in kg) x 23
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- Leaner you are, the higher this is. - Aging decreases this. - Muscle mass increases it. - Females when pregnant increases it. - Being female decreases it. - Sleep increases it. - Illness increases it. - Dieting decreases it.
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factors that influence BMR
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____ ____ is the most variable of the components in energy balance.
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physical activity
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Physical activity acounts for __-__% of daily energy expenditure
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15-35
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The more muscle groups used, the greater the energy expenditure, consider the following: - ? - ? - ?
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intensity, duration, body size
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Energy expanded to digest, absorb, transport, metabolize and store food. (In plain English: how much time a day it takes to eat something til you poop it out)
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thermic effect of food
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TEF stands for...
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thermic effect of food
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Thermic effect of food accounts for _-_% of total energy expenditure.
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5-10
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- BMR 60-75% - Physical activity energy cost 15-25% - Thermic Effect of Food 5-10%
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total caloric allowance
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How many calories do you need in a day?
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...
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It takes more energy to digest, absorb, transport, and metabolize...
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protein and carb
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Genetic factors account for about __% of a persons body fat.
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25
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Proposes a gene (or genes) cause a person to be energetically thrifty. - Proposes that people with this gene expend less energy than other people and therefore gain weight. - Has not been identified.
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thrifty gene theory
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The body compensates for changes in energy balance and keeps a person's weight at their ... - Proposes that each person's weight stays within a small range. - Can change with time as diet and activity levels vary over a long period of time. - Can be readjusted
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set-point theory
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Proposes that fat cells increase earlier in life as a result of overfeeding. - Starts with introduction of food too soon. - This theory proposes that you develop a greater number of fat cells early in life from overfeeding.
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fat cell theory
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Based on the principle that the enzyme lipoprotein lipase (LPL) promotes fat storage in both fat and muscle cells. - Thus, if you have more of this enzyme, you'll be more likely to gain/retain weight for the rest of your life.
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lpl enzyme theory
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Other risk factors for ____ _____ include: - Family history - Large birth weight - In-utero exposure to diabetes. - Rapid weight gain during the first 6 months of life.
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later obesity
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Factors that ______ ____ for childhood obsity... - Eat dinner with the family >3x per week - Family income > $60,000 per year - Living in an urban area - Physical education classes in schools - Have kids eat a breakfast (data shows kids who don't eat breakfast with obesity rates at 27% as compared to breakfast eaters at 9%)
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reduce risk
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Is a hormone produced by fat cells that causes reduced food intake, reduced weight, decreased body fat in mice. - Causes lethargy and greater food consumption. - Controlled by the OB (obesity) gene.
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leptin
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- Protein synthesized in the stomach - Stimulates appetite by acting on the hypothalamus - Levels rise in dieters who lose weight... so the dieter wants to eat more.
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ghrelin
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Bariatric surgery patients do have lower...
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ghrelin levels
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- Hormone made in the gut in response to food - Circulates to hypothalamus where it "switches" off the urge to eat. - Obese people have lower levels when fasting.
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peptide yy
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In studies, when given _______ and offered food two hours later the study participants ate... 33% fewer calories.
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peptide yy
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You should be getting how many hours of sleep a night minimum?
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6-8
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During out _th stage of sleep (deepest sleep) this hormone is produced.
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4, 4th, REM
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Growth hormone drops naturally with aging but will be accelerated with...
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lack of sleep
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If the ______ _____ drops... lean tissue or muscle mass will drop, thus influencing our metabolism.
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growth hormone
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The hormone produced by the pineal gland regulated our sleep cycle.
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melatonin
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- Melatonin is released at ______ - to make us feel sleepy
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sunset
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If melatonin secretion falls so does the ability to make the ....
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growth hormone
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Known as "the stress hormone" because it's secreted in response to stressful situations.
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cortisol
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Regulates hypertension, heart function, carbohydrate and protein metabolism.
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cortisol
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If chronically elevated (which occurs with sleep deprivation) the result = loss of...
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muscle mass and increase in body fat
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AMDR is....?
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acceptable macronutrient distribution range
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Physiologic drive or need to eat
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hunger
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A psychological desire to eat often in the absence of hunger... Perhaps this is more of a societal concern.
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appetite
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45-65% for AMDR for...
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carbohydrate, CHO
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10-35% for AMDR for...
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protein
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20-25% for AMDR for...
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fat
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A 14.5% increase in ghrelin and a 15.5% decrease in leptin will occur when you get below _ hours a sleep/day, and leads to increased appetite and cravings for high fat/sugar foods.
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5
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Evidence is overwhelming that _____ (or lack of) does affect our tendency to gain weight.
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sleep
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The risk of obesity vs. hours of sleep... 73% risk for ______ hours/day
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less than 4
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The risk of obesity vs. hours of sleep... 50% risk for _ hours/day
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5
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The risk of obesity vs. hours of sleep... 23% risk for _ hours/day
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6
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1.) Avoid beverages, foods that may impair sleep before going to bed. 2.) Don't exercise too close to bedtime 3.) Get regular exercise 4.) Develop a "bed time" ritual 5.) Try to get to bed roughly the same time daily 6.) Improve your sleep environment which includes... - comfort - temperature (cooler the better) - darkness level 7. Try to avoid working shift work (or at least get interrupted sleep) to get into "deep sleep"
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improving the sleep cycle
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Always sleep in ____ and DO NOT BREAK IT UP.
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one block
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People with ________ are 4x likely to suffer depression than those who sleep well. - Contributes to other illnesses such as: heart disease, high blood pressure. - People with insomnia often miss more work, and receive fewer promotions (They do not perform as well).
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insomnia
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- Cultural or family traditions - Holidays and celebrations - Easy access to high-fat foods - Less physically active lifestyles - Societal expectations of the "perfect" body
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social factors influencing our diet
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- Application of behavior modification techniques so as to make these lifelong lifestyle changes. - Diet = FAIL
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healthful weight change requirements
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- Step 1: Get into a regular, adequate sleep pattern... - Step 2: Gradual change into appropriate physical exercise. - Step 3: Gradual change to improve nutritional choices.
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steps to healthful weight gain changes
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Be sure ______ know the benefit to them.. you must remember that physical activity is critical for long term weight management. - Make small changes to ______ diets one step at a time.
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patients
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Physical activity is the best way to fight off the...
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aging process
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- Eat only at set times in one location - Keep a log of food consumed - Avoid buying problem foods - Serve food on smaller plates - Eat small, regular meals throughout the day. - Chew slowly and stop eating when you feel full. - Share food with others. - Do not purchase foods from vending machines... prepare healthy snacks at home to go. - Don't shop when you are starved.
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behavior modifications for weight loss
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BMI below 18.5 is considered to be.... - Increases teh risk of infections and illness and can even be fatal.
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underweight
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- Eating 500-1000 extra kcals/day - Eating frequently throughout the day - Maintaining a balanced diet, limiting fat intake to 15-30% of total energy intake - Avoiding tobacco products which depress appetite and increase BMR. - Regular exercise which includes resistance training.
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effective weight gain tips
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- Gastroplasty - Gastric bypass - Gastric banding
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surgical treatments for obesity
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BMI means...
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body mass index
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For every pound there are how many kcals?
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3500
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Less than or equal to 1200 kcals/day for dieting is considered...
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safe
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1-2lbs a week is considered...
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safe weight loss
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Colorado is the _____ state
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skinniest
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What of the following things will help you be healthy as you age?
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education
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Target heartrate formula is...
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220-age. Then multiply by .64 and .95 to find target heart rate.
