Unit 7 Energy Balance and Healthy

These flashcards cover key concepts related to energy balance, body composition, health risks, and eating disorders from Unit 7.

What is the definition of energy balance?

Energy balance is the relationship between the calories consumed (energy in) and the calories expended (energy out).

What is Basal Metabolic Rate (BMR)?

BMR is the number of calories the body requires at rest to maintain vital functions such as breathing and circulation.

What are the types of body composition measures discussed?

Skinfold test, Bioelectrical Impedance Analysis, Bod Pod, Hydrostatic weighing, DXA.

How is Body Mass Index (BMI) calculated?

BMI is calculated using the formula BMI = weight (kg) / height (m²).

What are the BMI classifications?

Underweight: BMI < 18.5, Normal weight: 18.5-24.9, Overweight: 25-29.9, Obese: BMI ≥ 30.

What health risks are associated with being underweight?

Osteoporosis, hormonal abnormalities, stunted growth in children, increased risk of infections.

What are common eating disorders mentioned?

Anorexia Nervosa, Bulimia Nervosa, Binge Eating Disorder, Orthorexia.

What does it mean to have a positive energy balance?

A positive energy balance occurs when calorie intake exceeds calorie expenditure, leading to weight gain.

What is the Thermic Effect of Food (TEF)?

TEF is the energy used in the digestion, absorption, and metabolism of food.

How does weight bias impact health?

Weight bias causes harm by influencing physical and mental health, leading to social stigma and discrimination.

What global trend has been observed in obesity?

There is an increasing trend of obesity globally, particularly among lower education and those in poverty.

What are the components of total daily energy expenditure (TDEE)?

TDEE comprises Basal Metabolic Rate (BMR), Physical Activity, and Thermic Effect of Feeding (TEF).

What are the factors influencing hunger and satiety?

Hormones such as ghrelin, leptin, insulin, and the physical state of adipose cells influence hunger and satiety.

What are the effects of visceral fat on health?

Visceral fat is associated with increased risks of chronic diseases such as heart disease and diabetes.

What are some individual-level solutions for improving health?

Setting realistic goals, evidence-based dietary approaches, and behavioral recommendations.

What are the limitations of BMI as a measure of body composition?

BMI does not differentiate between fat and lean mass and does not account for distribution of fat.

What are the best practices for managing body weight?

Adopting a moderate approach to nutrition, focusing on healthy dietary patterns and regular physical activity.

What is the definition of energy balance?

Energy balance is the relationship between the calories consumed (energy in) and the calories expended (energy out).

What is Basal Metabolic Rate (BMR)?

BMR is the number of calories the body requires at rest to maintain vital functions such as breathing and circulation.

What are the types of body composition measures discussed?

Skinfold test, Bioelectrical Impedance Analysis, Bod Pod, Hydrostatic weighing, DXA.

How is Body Mass Index (BMI) calculated?

BMI is calculated using the formula BMI = weight (kg) / height (m²).

What are the BMI classifications?

Underweight: BMI < 18.5, Normal weight: 18.5-24.9, Overweight: 25-29.9, Obese: BMI ≥ 30.

What health risks are associated with being underweight?

Osteoporosis, hormonal abnormalities, stunted growth in children, increased risk of infections.

What are common eating disorders mentioned?

Anorexia Nervosa, Bulimia Nervosa, Binge Eating Disorder, Orthorexia.

What does it mean to have a positive energy balance?

A positive energy balance occurs when calorie intake exceeds calorie expenditure, leading to weight gain.

What is the Thermic Effect of Food (TEF)?

TEF is the energy used in the digestion, absorption, and metabolism of food.

How does weight bias impact health?

Weight bias causes harm by influencing physical and mental health, leading to social stigma and discrimination.

What global trend has been observed in obesity?

There is an increasing trend of obesity globally, particularly among lower education and those in poverty.

What are the components of total daily energy expenditure (TDEE)?

TDEE comprises Basal Metabolic Rate (BMR), Physical Activity, and Thermic Effect of Feeding (TEF).

What are the factors influencing hunger and satiety?

Hormones such as ghrelin, leptin, insulin, and the physical state of adipose cells influence hunger and satiety.

What are the effects of visceral fat on health?

Visceral fat is associated with increased risks of chronic diseases such as heart disease and diabetes.

What are some individual-level solutions for improving health?

Setting realistic goals, evidence-based dietary approaches, and behavioral recommendations.

What are the limitations of BMI as a measure of body composition?

BMI does not differentiate between fat and lean mass and does not account for distribution of fat.

What are the best practices for managing body weight?

Adopting a moderate approach to nutrition, focusing on healthy dietary patterns and regular physical activity.

What does it mean to have a negative energy balance?

A negative energy balance occurs when calorie expenditure exceeds calorie intake, leading to weight loss.

What is Exercise Activity Thermogenesis (EAT)?

EAT refers to the energy expended during planned, structured physical activity (e.g., working out, sports).

What is Non-Exercise Activity Thermogenesis (NEAT)?

NEAT is the energy expended for everything we do that is not sleeping, eating, or sports-like exercise (e.g., walking, fidgeting, gardening).

What is Cholecystokinin (CCK)?

CCK is a hormone produced in the small intestine that stimulates the digestion of fat and protein and promotes satiety by signaling fullness to the brain.

What is Leptin?

Leptin is a hormone produced by adipose (fat) cells that helps regulate long-term energy balance by inhibiting hunger and signaling satiety to the brain.

What is the difference between a healthy body weight and a personal body weight?

A healthy body weight is a range that promotes optimal health, while a personal body weight is an individual's natural, comfortable weight that can be maintained without excessive restriction or exercise, which may not always fall within conventional 'healthy' ranges but can still be healthy for that individual.

What are some uses of Body Mass Index (BMI)?

BMI is used as a screening tool to categorize individuals into weight classifications and to assess population-level trends in overweight and obesity.

Describe android body fat distribution.

Android body fat distribution, often called 'apple-shaped,' is characterized by excess fat accumulating around the abdomen and upper body. It is associated with higher visceral fat and increased health risks.

Describe gynoid body fat distribution.

Gynoid body fat distribution, often called 'pear-shaped,' is characterized by excess fat accumulating around the hips, thighs, and buttocks. This pattern is generally associated with lower health risks compared to android distribution.

What does it mean to be Metabolically Healthy Obese (MHO)?

MHO refers to individuals who have a BMI in the obese range but exhibit normal metabolic health markers, such as healthy blood pressure, blood glucose, and cholesterol levels.

What does it mean to have a Metabolically Obese Normal Weight (MONW)?

MONW refers to individuals with a normal BMI who nonetheless exhibit metabolic abnormalities typically associated with obesity, such as insulin resistance, high blood pressure, and high cholesterol.

What are the health risks associated with being overweight or obese?

Increased risks of type 2 diabetes, heart disease, stroke, certain cancers, hypertension, sleep apnea, osteoarthritis, and gallbladder disease.

What are the risk factors for developing eating disorders?

• Psychological factors: Perfectionism, body dissatisfaction, low self-esteem, anxiety, depression.
• Sociocultural factors: Media influence, societal pressure for thinness, cultural norms.
• Biological factors: Genetic predisposition, hormonal imbalances.
• Interpersonal factors: Family dynamics, peer pressure, history of trauma or abuse.

What are the characteristics, health effects, and treatments for Anorexia Nervosa?

• Characteristics: Extreme restriction of food intake, intense fear of gaining weight, distorted body image, significantly low body weight.
• Health Effects: Osteoporosis, amenorrhea (loss of menstruation), cardiac complications, electrolyte imbalances, lanugo hair growth, fatigue, mood disturbances.
• Treatments: Nutritional rehabilitation, psychotherapy (e.g., Family-Based Treatment, Cognitive Behavioral Therapy), medication for co-occurring conditions.

What are the characteristics, health effects, and treatments for Bulimia Nervosa?

• Characteristics: Recurrent episodes of binge eating followed by compensatory behaviors (e.g., self-induced vomiting, excessive exercise, misuse of laxatives), feeling a lack of control during binges.
• Health Effects: Dental erosion, electrolyte imbalances, esophageal tears, gastrointestinal problems, swollen salivary glands, anxiety, depression.
• Treatments: Psychotherapy (e.g., Cognitive Behavioral Therapy), nutritional counseling, medication (e.g., antidepressants).

What are the characteristics, health effects, and treatments for Binge Eating Disorder?

• Characteristics: Recurrent episodes of consuming large amounts of food, often rapidly and to the point of discomfort, feeling a lack of control, followed by distress or guilt without compensatory behaviors.
• Health Effects: Often associated with obesity, type 2 diabetes, heart disease, hypertension, digestive issues, depression, anxiety.
• Treatments: Psychotherapy (e.g., Cognitive Behavioral Therapy, Interpersonal Therapy), nutritional counseling, medication (e.g., antidepressants, lisdexamfetamine).

What is Orthorexia Nervosa?

Orthorexia is an unhealthy obsession with healthy or 'clean' eating, leading to severe dietary restrictions, anxiety about food quality, and social isolation. It focuses on the perceived purity of food rather than weight loss, but can still severely impair physical and mental health.

What are population-level solutions for improving health?

• Promoting healthy food environments (e.g., taxing sugary drinks, providing healthy school meals).
• Increasing access to safe and affordable physical activity opportunities.
• Implementing public health campaigns for nutrition and active living.
• Addressing socioeconomic determinants of health, such as poverty and education.