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Flashcards in Energy Balance Deck (37)
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1

What is the point where energy intake = energy expended?

Energy Balance

2

What is the point where energy intake > energy expended?

Positive energy balance

3

What does positive energy balance result in?

Weight gain

4

What is the point where energy intake < energy expended?

Negative energy balance

5

What does negative energy balance result in?

Weight loss

6

How many calories are in a pound of fat?

3300 kcal

7

What are the 4 nutrients in the diet that contribute calories?

Fat, alcohol, carbs and protein

8

What are the 3 main components of energy expenditure? (things our bodies use energy for)

1. Basal metabolism
2. Thermic effect of food
3. Physical activity

9

Fill in the Blank:

Average adult is __ pounds heavier than just 10 years ago

8 pounds

10

What is the minimal amount of calories body uses to support itself in a fasting state when resting and awake in warm, quiet environment?

Basal Metabolic Rate (BMR)

11

What is the BMR energy used for in the body?

Maintaining your heartbeat, respiration and body temperature

12

What percent of our daily calories do we usually need for BMR?

60-70%

13

What is the energy spent on digesting food?

Thermic effect of food

14

What is the energy spent on physical activity?

Thermic effect of activity

15

What percent of our daily calories do we need for thermic effect of food?

5-10%

16

What percent of our daily calories do we need for thermic effect of activity?

15-50%

17

What is the estimated BMR for a female?

0.9kcal/kg/hr

18

What is the estimated BMR for a male?

1.0kcal/kg/hr

19

What is the formula to find you BMI?

Weight(kg) / height^2(m)

20

What is the most accurate indicators of overall health?

Body fat percentage

21

Is upper-body obesity common in men or women?

Men

22

Is lower-body obesity common in men or women?

Women

23

What is a chronic disease that requires lifestyle changes?

Obesity

24

What are 5 guidelines to help reduce calorie intake?

1. Know the average caloric needed per day
2. Low-fat, high-fiber approaches
3. No diet has a “metabolic advantage”
4. Read and use food labels
5. Control hunger

25

What are 3 guidelines to increase energy expenditure?

1. Regular physical activity
2. Add weight resistance/strength training
3. Limit screen time

26

If you eat less food what happens to your energy level?

It drops

27

If you exercise more what happens to your food intake?

It increases

28

Are people lazy and glutinous because of these inherent physiological drives?

No

29

What is the first law of thermodynamics?

Energy can never be created nor destroyed

30

What is the fat accumulation theory of overweight/obesity?

Overweight and obesity are not energy balance problems, they are fat accumulation problems