Nutrition (Module 3) Portage Questions and Answers Rated A+

Nutrition (Module 3) Portage Questions and Answers Rated A+ Factors that influence BMR Gender, lean body mass, body size, temperature, age, nervous system activity, caffeine, smoking, pregnancy, diet Android obesity Fat being stored in the abdominal area yielding an apple shape. Common in males and linked to high blood pressure, testosterone levels, and an increased risk of diabetes and hypertension Gynoid Obesity Fat stored below the waist line yielding a pair shape. More common in females and describes small waist with fat in the hips and thighs Waist circumference obesity diagnosis Men > 40 Women > 35 Waist to hip ratio formula Waist measurement divided by hip measurement Desired waist-to-hip ratio for men Less than 0.9 Exceeding would be indicative of a health risk Desired waist to hip ratio for a woman Less than 0.8 Exceeding would be indicative of a health risk Healthy BMI range 18.5 to 25 Body fat content measures Underwater weighing, electrical resistance (bioelectrical impedance), anthropometric's (calipers), Dual energy x-ray (DEXA) Obese BMI over 30 Indirect Calorimetry Uses O2 intake and CO2 output along with scientific formulas to measure energy expended. Convenient and easy and portable Direct Calorimetry Measures the amount of heat given off by the body. And insulated chamber surrounded by a thin layer of water is used to measure the amount of heat admit it by the subject in the chamber. Used infrequently Minimum calorie consumption Female: No less than 1200 Male: No less than 1500 Body shape with the greatest health risk Apple shape has the greatest health risk because fat in the abdominal tissues interfere with the livers ability to use insulin BMR calculation for men 66 + (6.23 x lbs) / (12.7 x inch) - (6.8 x age) BMR calculation for women 66 + (4.35 x lbs) / (4.7 x inch) - (4.7 x age) Behavior modification strategies Chain breaking, stimulus control, cognitive restructuring, contingency management, self monitoring Chain breaking Breaking the tie that connects two or more behaviors that encourage over eating Stimulus control Finding ways to avoid temptation went hungry or bored. Cognitive restructuring Changing your frame of mind regarding food. Rather than turning to food when you are stressed decide to exercise instead. Contingency management Preparing for situations that might trigger over eating. (Party, office donuts, Etc.) self-monitoring Keep a diary to record what you eat, when you eat it, how you felt, and where you were when you ate it. Helps to reveal patterns that may be negatively affect your weight loss efforts Physical activity estimates 1.2 = little to no exercise 1.375 = light exercise 1 to 3 days per week 1.55 = moderate exercise 3 to 5 days per week 1.725 = hard exercise 6 to 7 days per week 1.9 = hard daily exercise/job Components of healthy weight loss and weight maintenance Calorie control, exercise and behavior modification Energy balance A state when one's energy intake is equivalent to the amount of energy expended Positive energy balance Occurs if more calories/energy are consumed than expended. Needed in pregnancy or growth spurts Hyperplasia Increase in the number of fat cells often occurring during periods of growth Hypertrophy An increase in the size of fat cells most often seen in periods of low growth and maintenance Negative energy balance Occurs if fewer calories are consumed than calories expended. BMI chart exceptions Children, teens, pregnant women, breast-feeding woman, short stature adults, very muscular individuals and the elderly Drastic weight loss measures Medication, extremely low calorie diet's, and/or surgery Medications for weight loss Amphetamines,