HN&F Exam 3

Basal metabolism

the amount of energy required to maintain the body of an individual in a resting state
50-65% total energy expenditure

physical activity

25-50% total energy expenditure
most variable and readily changed

5-10%

the total energy expenditure for digestion, absorption, and processing of ingested nutrients

body mass index

measure of relative weight for height

healthy weight

18.5-24.9

underweight

overweight

25-

obese

>30

visceral fat

central/abdominal obesity
significantly contributes to heart disease and type 2 diabetes

upper body fat

distribution causes an android/apple shape

lower body fat

distribution causes a gynoid/pear shape

food composition

amount of energy in food or beverages
can be estimated using nutrient databases or software
originally derived directly from bomb calorimeters

anabolism

building up of body compounds
ex: the making of glycogen

catabolism

breaking down of body compounds
ex: breaking down glucose into energy

ATP

high-energy compound that powers all activities in living cells
mostly produced in the mitochondria

glycolisis

the process in which glucose is broken down into energy
catabolic reaction
end product=pyruvate

protein as energy

is used primarily when total calorie or carb intake is low
excess dietary protein (amino acids) is converted to acetyl-CoA (co-enzyme A) and is it used as energy or stored as triglycerides

physical active individual

1.2-2.0 gram per kilogram of bodyweight

glycogen stores

used immediately to provide glucose to the brain when in starvation mode

gluconeogenesis

process of making glucose from non-carbohydrate sources
used once glycogen stores are depleted in starvation mode

positive energy balance

energy intake exceeds energy expenditure
results in weight gain
fat cells increase in size and number

negative energy balance

energy intake is less than energy expenditure
results in weight loss
fat cells decrease in size but NOT number

classic rule

1 lb of fat= 3,500 kcal

ghrelin

protein that acts as a hormone
secreted in the stomach
increases feelings of hunger

weight loss

sustainable weight loss strategies promote:
planned healthful eating patterns
physical activity
cognitive skills
surgeries are not always successful

0.5-2 lbs

what is a safe rate of weight loss per week?

500 kcal per day

how many kcals does someone have to eat to lose 1 pound per week in a deficit

obesity

often caused by a combination of physical inactivity and overeating
assessed using BMI, waist circumference, and body composition

eating disorders

most common: anorexia nervosa, bulimia nervosa, and binge-eating disorder

anorexia nervosa

characterized by extreme weight loss, distorted body image, and irrational morbid fear of obesity

bulimia nervosa

binge eating following by attempts to purge excess energy
vomiting, laxatives, diuretics, and excessive exercise

binge eating disorder

consumption of large amounts of food in one sitting without purging/ compensation for consumption

RED-S

also an eating disorder specific for atheletes, unsuitable weight standards concerns about how they look visually

ED

comprehensive approach using many professionals is the best way to treat an...

exercise and energy

when PA begins first source of fuel is muscle stores of ATP
we use fats and CHO as the major fuel source
lower intensity, we use fat

heterotrophy

in muscles, increase in size because of use

atheletes

healthy diet includes nutrient dense foods
protein needed for after activity due to synthesis
iron is a great concern for athletes
often do not consume enough CHO
fat intake normal just as general population needs
supplements will not improve a well nourished athlete

exercise and food

snacks to eat post exercise: smoothie with PB and fruit, chocolate milk, Greek yogurt topped with fruit

healthy people 2030

strong self image
improved body composition
restful sleep