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Energy Balance and Weight Management, satiety, weight lifting exercise 2…
Energy Balance and Weight Management
Healthy Body Weight
assessed using
Fat distribution
Waist to Hip Ratio
men = <1.0
prone to apple shape
increased risk of HP, stroke, disease, CVD
women = < 0.8
prone to pear shape
more favourable
waist circumference
men = <
102cm
women = <
88
cm
Used in combination with one another to determine the risk of health issues
BMI
Body Mass
Index
underweight
<18
risks
osteoporosis
slow wound healing
malnutrition
comprimised immune function
infertility
normal
18-25
overweight
25 - 30
obese I
obese II
33-36
obese III
36
30-33
increased risk of CVD, sleep apnea, kidney disease,
gall bladder disease, dyssipidemia (fat in blood)
gall bladder disease,dissipidemia
advantages
can assess risk body weight
easy to calculate
inexpensive
disadvantages
independant of body
how much body weight is fat
does not take into account of
pregnancy
location of body fat
kg/m^2
assessment of weight based on weight
independant of height
nutritional assessment
Anthropometric = body
Biochemical
Clinical
Diet
what
easy to maintain
aligns with family history and genetics
promotes healthy lifestyle activities
lowest risk for mortality
appropraite for age and physical development
Body composition
Methods of assesment
DEXA
highly specific
full body scan
Dual Energu Xray Absorptiemetry
underwater weighing
placing individual in water to see how much water displacement occurs
within 2-3%
aaccuracy
near infrared reactance
measures the
intensity of remitted light
fat absorbs more than lean tissue
isotope dilution
labelling water with isotope, isotope in saliva measured after, more isotope = more
lean muscle
calipers - pinches skin to determine thcikness of fold
within 3-4% accurcacy
Bioelectrical impedance analysis
connects to body and sends electrical current - determines the amount of fat in body
more resistance
to pass through fat
Energy Balance
Energy In
CHO, FAT, PRO, Alcohol
energy measured by bomb calorimeter
external
environment
Time
sight, smell, location
physiological
social, pressure, mood, stress
internal
Energy Out
BMR
affected by
Body composition
females = 25% BW = FAT
males = 10% BW as FAT
size
age
Growth
physiological state
calculated based on basic organ function energy need
50-65% of E out
measured by amount of O2 breathed in and CO2 produced in sedentary mode - lying still
height
taller = higher BMR, more SA
weight - heavier = lower BMR compared to weight, same weight of organs in the body as a skinnier person.
increased
growth period
pregnancy
adolescence
fever, temp, hyperthyroidsim, caffeine, tabacco, mestruation
decreased
older age
decreases 2% per decade after 30 years old
starvation, fasting, malnuturition
Physical Activity
CMG
at least 150 min of moderate -
vigorous
exercise per week
several hours of light physical activity
7-9 hours of sleep
8
hours of sedentary movement at a time
less than
3
hours of leisure screen time
20-30 min of exercise/day
decreases health risks
Benefits
less cardiovascular diseases
less risk of bone fracture
less risk of cancer
energy use
aerobic
glucose
what gets used up first
glycogen in the muscles
smaller energy storage
l
liver = 400
muscle = 1000-1500
brain only uses CHO stores as energy
1-2kcal per min is needed for studying
protein
small proportion of energy source
boldily proteins are broken down = not good
used to repair muscles after intense activity
fat
majority of energy storage
as TG in adipose tissue
can cause ketosis
126,000
kcal of E stored as FAT
90,000
kcal of E stored as Fat
has multiple sources
generates a lot of energy
anaerobic
glucose
lactate fermentation
builds up in the muscle and can turn into ketones
causes muscle soreness
makes less ATP
primary fuel source
short, intense activity
1-3 sec = use of ATP
3-10 seconds = use of PCr
10 seconds
long, lower intensity
more use of fat for energy in comparison to carbs
oxygen is available = aerobic
fat takes longer to oxidize
excess energy
stored as glycogen until stores are used up -> fat
30-50
% E out
FITT
Frequency
Intensity
TIME
Type
water facilitates reactions in body
very important for balance and appropriate energy production
Thermic effect of food
peristalsis
metabolism
segmentation
absorption
active transport
5-10% E out
direct =
isolated metabollic
chamber
indirect = respiratory quoteient gas exchange
CO2 and O2
strategies
underweight
weight GAIN
500-700kcal greater than energy balance
eat more frequently throughout the day
eat nuts, granola and dried fruit after a meal
still remain physically active
overweight
weight LOSS
eat smaller portions more frequently
more physical activity
choose more nutrient dense foods
Do not go less than 1200 = slows metablism
application
You have started a regimen of going to the gym 3 times a week, with the intention of both losing weight and gaining muscle mass. Identify possible reasons why your dual goal may be a challenge to meet.
in order to gain muscle mass, an increase in protein intake to help muscle repair is needed. This increase in protein comes with the increase in calories which may not cause a deficit in energy balance - which makes it difficult to gain weight
exercise also stimulates the appetite, which can lead to a higher intake of food and calories after a workout. This can lead to a higher amount of caloric intake.
assess body weight to determine balance!
satiety
controlled by hypothalamus
hunger
controlled by grehlin
when blood glucose is low
appetite
learned behaviour
can interfere with hunger cycle
physiological response
hunger,physical
sensory = eating
cognitive
satiation,
satiety =
post ingestion
food absorbed =
increase in blood glucose
ghrelin released
satiation
fullness while eating
feeling of fullness after eating
when blood glucose is raised
stimulated by leptin
when stomach expands
brain detects food in stomach
weight lifting exercise 2-3x a week