Energy Balance, Dieting, Eating Disorders & Physical Activity – Vocabulary Review

A comprehensive set of vocabulary flashcards covering key terms from Week 6 topics on energy balance, dieting, eating disorders, and physical activity.

Basal Metabolic Rate (BMR)

The energy the body expends at rest to maintain vital involuntary functions (e.g., breathing, circulation); typically 50-65 % of total energy expenditure.

Thermic Effect of Food (TEF)

The energy required to digest, absorb and metabolize nutrients; about 5-10 % of total energy expenditure.

Voluntary (Physical) Activity

Intentional movement such as walking or exercise; contributes roughly 25-50 % of daily energy expenditure.

Body Mass Index (BMI)

Weight-for-height index: weight (kg) ÷ height (m²); classifies underweight (<18.5), normal, overweight, and obesity (≥30).

Set Point Theory

Proposes that biological mechanisms defend a preferred body-weight range, opposing weight change by altering appetite and metabolism.

Settling Zone

A flexible body-weight range determined by both genetics and environment where weight tends to stabilize.

Thermogenesis

Heat production in the body that increases energy expenditure; includes exercise-, diet-, and NEAT-induced forms.

Leptin

Appetite-suppressing hormone made by fat cells that signals the hypothalamus to decrease food intake and increase energy use.

Calorimeter

Device that measures the heat released when food is burned, allowing calculation of its energy (calorie) content.

Satiety

The prolonged feeling of fullness that suppresses hunger after a meal.

Satiation

The process that ends a meal as rising fullness signals the brain that enough food has been eaten.

Hunger

Physiological need to eat triggered by internal cues such as low blood glucose or empty stomach.

Appetite

Psychological desire to eat, influenced by sensory cues, emotions, and environment rather than energy need.

Skinfold Test

Assessment of body-fat percentage by measuring skinfold thickness with calipers at specific sites.

Underwater Weighing

Body-composition method that compares body weight on land and in water to calculate body density and fat percentage.

Bioelectrical Impedance Analysis (BIA)

Estimates body composition by passing a weak electrical current through the body; lean tissue conducts electricity better than fat.

Dual-Energy X-ray Absorptiometry (DEXA)

Imaging technique using two low-dose X-ray beams to measure bone mineral density, body fat, and lean mass distribution.

Visceral Fat

Fat stored within the abdominal cavity around internal organs; strongly linked to metabolic disease risk.

Subcutaneous Fat

Fat stored directly under the skin; less metabolically harmful than visceral fat.

Waist Circumference / Central Obesity

Measurement around the abdomen used to gauge visceral fat and related health risks.

Anorexia Nervosa

Eating disorder marked by self-starvation, intense fear of weight gain, and distorted body image leading to very low body weight.

Bulimia Nervosa

Eating disorder involving recurrent binge eating followed by compensatory behaviors such as vomiting, laxatives or excessive exercise.

Binge-Eating Disorder

Eating disorder characterized by recurrent binges without compensatory purging; often accompanied by distress and guilt.

Eating Disorder Not Otherwise Specified (ED-NOS)

Clinically significant disordered eating that does not meet full criteria for anorexia or bulimia.

Intuitive Eating

Approach that encourages listening to internal hunger and fullness cues, rejecting diet rules, and promoting a positive food relationship.

Healthy at Every Size (HAES)

Public-health paradigm promoting body acceptance, intuitive eating, and enjoyable physical activity rather than weight loss.

Normal Eating

Flexible eating driven by hunger, satisfaction, schedule, and pleasure without undue restriction or guilt.

Eating Behavior Continuum

Spectrum ranging from normal eating through disordered habits to clinical eating disorders.

Weight Cycling

Repeated pattern of losing and regaining weight (yo-yo dieting) that may harm metabolism and mental health.

Physical Activity

Any skeletal-muscle movement that expends energy, from daily tasks to structured exercise.

Physical Fitness

Ability to perform physical tasks with vigor and alertness, including endurance, strength, flexibility, and body composition.

Aerobic Activity

Exercise that relies on oxygen for energy production, sustained and rhythmic (e.g., running, cycling).

Anaerobic Activity

High-intensity, short-duration exercise that relies on energy stores without oxygen (e.g., sprinting, heavy lifting).

ATP-PC System (Phosphagen System)

Immediate anaerobic energy system using stored ATP and creatine phosphate for bursts ≤10 s.

Glycolysis

Breakdown of glucose to produce ATP; anaerobic glycolysis supplies energy for 10 s-2 min, producing lactate.

Oxidative (Aerobic) System

Energy system that uses oxygen to oxidize carbohydrates and fats for prolonged, moderate-intensity activity.

Intensity (Exercise)

Degree of effort required for an activity, often described as light, moderate, or vigorous based on heart rate or exertion.

High-Intensity Incidental Physical Activity (HIIPA)

Brief, vigorous activity embedded in daily life, such as climbing stairs quickly or carrying heavy groceries.

Moderate-to-Vigorous Physical Activity (MVPA)

Any activity that raises heart rate noticeably (moderate) or substantially (vigorous), e.g., brisk walking or running.

High-Intensity Interval Training (HIIT)

Workout alternating short bursts of intense exercise with recovery periods, improving fitness efficiently.

Resistance Training

Exercise causing muscles to contract against external load (weights, bands) to increase strength and mass.

Energy Reservoir

Stored high-energy compounds in muscle (ATP and creatine phosphate) available for immediate, short-duration work.

Non-Exercise Activity Thermogenesis (NEAT)

Energy expended for everything that is not sleeping, eating or deliberate exercise (e.g., fidgeting, chores).

Neurogenesis (Exercise Context)

Formation of new brain neurons stimulated by regular physical activity, especially in the hippocampus.

Phosphocreatine (PCr)

High-energy compound that donates a phosphate group to regenerate ATP during short, explosive activities.

Positive Nitrogen Balance

State in which protein intake exceeds breakdown, needed (with resistance training & calorie surplus) for muscle growth.