BIOD 121 PORTAGE NUTRITION LEARNING MOD 3 VERRIFIED

BIOD 121 PORTAGE NUTRITION LEARNING MOD 3 VERRIFIED Energy balance - CORRECT ANSWER-a state when one's energy intake is equivalent to the amount of energy expended Energy in equals energy out (calories consumed is burned through basic body functions + exercise - CORRECT ANSWER-energy balance positive energy balance - CORRECT ANSWER-occurs if more calories (energy) are consumed than expended examples of periods in life when you need to be in a positive energy balance state: - CORRECT ANSWERpregnancy, childhood, and adolescence in growth spurts 1 pound in a week is equivalent to : - CORRECT ANSWER-500 extra calories a day Hyperplasia - CORRECT ANSWER-an increase in the number of fat cells often occurring during periods of growth, such as adolescence or pregnancy Hypertrophy - CORRECT ANSWER-an increase in the size of fat cells, most often seen in periods of low growth and maintenance, such as throughout adulthood Negative energy balance - CORRECT ANSWER-occurs if fewer calories are consumed than calories expended Examples of negative energy balance situations: - CORRECT ANSWER-during illness or trauma, major burn injury, intentional act such as dieting to meet a weight loss goal Our sole source of energy intake is from: - CORRECT ANSWER-food and beverages Energy can be expended naturally via _____________ , _____________, and _________________ - CORRECT ANSWER-basal metabolism, the thermic effect of food, and thermogenesis Energy can be expended intentionally through _______________ - CORRECT ANSWER-physical activity (aka exercise) Two major components of energy expenditure are: - CORRECT ANSWER-basal metabolic rate and physical activity Basal metabolic rate (BMR) - CORRECT ANSWER-the number of calories used by the body while in a fasting state and accounts for approximately 60-70% of energy expenditure BMR varies by person based on factors such as: - CORRECT ANSWER-gender, lean body mass, body size, temperature, age, nervous system activities, levels of caffeine intake, and tobacco use BMR males: - CORRECT ANSWER-1 kcal/kg/hour BMR females: - CORRECT ANSWER-0.9 kcal/kg/hour As we age BMR declines by ______________% per decade so we must adjust eating habits to prevent weight gain. - CORRECT ANSWER-1-2 % Thermic effect of food (TEF) - CORRECT ANSWER-the energy used for digestion and absorption of food and accounts for approximately 10% of the calories expended. larger meals higher in protein result in a higher ________ - CORRECT ANSWER-thermic effect of food (TEF) Thermogenesis - CORRECT ANSWER-the ability to regulate temperature and activities such as fidgeting, maintaining body posture, and shivering. ( energy burned through this process is very small) Physical activity - CORRECT ANSWER-accounts for 15-40% of our energy expenditure Physical activity factors include: - CORRECT ANSWER-body size, fitness level, and actual activity to determine how many calories are expended The amount of energy used can be measured both ________________ and ___________________. - CORRECT ANSWER-directly and indirectly Direct calorimetry - CORRECT ANSWER-measures the amount of heat given off the body. An insulated chamber surrounded by a thin layer of water is used to measure the amount of heat emitted by the subject in the chamber. (used infrequently due to complexity and expense) - CORRECT ANSWER-Direct calorimetry Indirect calorimetry - CORRECT ANSWER-uses oxygen intake and carbon dioxide output, along with scientific formulas, to measure energy expended. (fairly cheap, easy, and very portable) Formulas may be used to calculate the amount of energy required daily per individual, based on gender, age, height and weight, and physical activity: - CORRECT ANSWER-BMR Calculations, Physical Activity (PA) Estimates, EER Calculations, Activity Level Male BMR Calculations: - CORRECT ANSWER-66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age) Female BMR Calculations: - CORRECT ANSWER-655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age) Once BMR is calculated, the ________________________ can then be added. - CORRECT ANSWERactivity level Physical Activity (PA) Estimates - CORRECT ANSWER-1.2 = little to no exercise1.375 = light exercise 1-3 days per week1.55 = moderate exercise 3-5 days per week1.725 = hard exercise 6-7 days per week1.9 = hard daily exercise/job