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Questions and Answers
What is the required calorie deficit to lose one pound?
What is the required calorie deficit to lose one pound?
Which of the following is NOT a behavioral modification technique?
Which of the following is NOT a behavioral modification technique?
What is a main feature of intuitive eating?
What is a main feature of intuitive eating?
What is a common side effect of the weight loss medication Qsymia?
What is a common side effect of the weight loss medication Qsymia?
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Which type of bariatric surgery uses a band attached to a tube?
Which type of bariatric surgery uses a band attached to a tube?
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Why must Qsymia not be used during pregnancy?
Why must Qsymia not be used during pregnancy?
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What is one benefit of intuitive eating?
What is one benefit of intuitive eating?
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What is interoceptive awareness?
What is interoceptive awareness?
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Which B vitamin can have toxic effects in high doses?
Which B vitamin can have toxic effects in high doses?
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What is one of the primary effects of consuming excessive caffeine?
What is one of the primary effects of consuming excessive caffeine?
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What is the maximum daily caffeine intake recommended for healthy adults?
What is the maximum daily caffeine intake recommended for healthy adults?
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Which of the following is NOT a recommended way to increase energy levels?
Which of the following is NOT a recommended way to increase energy levels?
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What is a potential nutrient deficiency associated with Sleeve Gastrectomy?
What is a potential nutrient deficiency associated with Sleeve Gastrectomy?
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What are some of the negative impacts of conventional agriculture?
What are some of the negative impacts of conventional agriculture?
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Which of the following gives an example of a potential benefit of Sleeve Gastrectomy?
Which of the following gives an example of a potential benefit of Sleeve Gastrectomy?
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What is a characteristic of the regulation of dietary supplements?
What is a characteristic of the regulation of dietary supplements?
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Which supplement is commonly used for hot flashes during menopause?
Which supplement is commonly used for hot flashes during menopause?
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Which side effect is associated with St. John’s Wort?
Which side effect is associated with St. John’s Wort?
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What claims are often made about the B vitamins in energy drinks?
What claims are often made about the B vitamins in energy drinks?
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What is a known risk associated with Bitter Orange supplements?
What is a known risk associated with Bitter Orange supplements?
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Which of the following supplements is known for its mixed results in treating colds and flu?
Which of the following supplements is known for its mixed results in treating colds and flu?
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What defines a positive energy balance?
What defines a positive energy balance?
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Which body fat measurement method is considered the most accurate?
Which body fat measurement method is considered the most accurate?
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Which of the following is a characteristic of successful weight loss plans?
Which of the following is a characteristic of successful weight loss plans?
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What is a potential negative effect of intermittent fasting?
What is a potential negative effect of intermittent fasting?
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Which method for measuring body fat involves the use of low-level electrical current?
Which method for measuring body fat involves the use of low-level electrical current?
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What is the main function of the liver in detoxification?
What is the main function of the liver in detoxification?
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Which eating pattern does intermittent fasting NOT include?
Which eating pattern does intermittent fasting NOT include?
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Which body composition measurement method is typically the most expensive?
Which body composition measurement method is typically the most expensive?
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What is one consequence of monoculture farming practices?
What is one consequence of monoculture farming practices?
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Which of the following is a benefit of consuming local foods?
Which of the following is a benefit of consuming local foods?
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How does Community Supported Agriculture (CSA) typically operate?
How does Community Supported Agriculture (CSA) typically operate?
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What is one impact of livestock production on the environment?
What is one impact of livestock production on the environment?
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What is a primary reason for using growth hormones and antibiotics in animals?
What is a primary reason for using growth hormones and antibiotics in animals?
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Study Notes
Energy Balance
- Positive energy balance: Energy intake exceeds energy expenditure, leading to weight gain
- Negative energy balance: Energy intake is less than energy expenditure, resulting in weight loss
- Energy expenditure: The energy the body uses for basic functions and activity
- Components of total energy expenditure:
- Basal metabolic rate (BMR): Minimum energy for resting, awake body; 60-70% total energy needs; Includes maintaining heartbeat, respiration, body temp
- Increase in BMR: Higher lean body mass, greater height, younger age, elevated thyroid hormone, stress, illness, fever, male gender, pregnancy, lactation
- Decrease in BMR: Lower lean body mass, lower height, older age, depressed thyroid hormone, starvation/fasting, female gender
- Physical activity: Increases energy expenditure beyond BMR; Varies based on activity type, duration, and intensity. Includes non-exercise activity thermogenesis (NEAT)
- Thermic effect of food (TEF): Energy used to digest, absorb, transport, and metabolize nutrients; Fat requires less than carbohydrates and protein.
Health Problems Associated with Obesity
- Hypertension, type 2 diabetes, cardiovascular disease, stroke, osteoarthritis, gallbladder disease, sleep apnea, certain cancers, infertility, gestational diabetes, liver disease
BMI (Body Mass Index)
- Ratio of weight to height squared
- Not applicable to children, adolescents, older adults, pregnant women, and those with high lean body mass
- Inexpensive, non-invasive, easy to obtain
- Does not consider body composition
Body Fat Composition
- Subcutaneous fat: Stored directly under the skin; Less associated health risks
- Visceral fat: Stored in abdominal cavity; High amounts increase risk of chronic diseases
- Waist circumference: Measurement of waist; >40" for men, >35" for women; Higher values increasing risk of chronic diseases
Measuring Body Fat Percentage
- Underwater weighing: Most accurate method; Participant submerges in water
- Skinfold measurements: Pinching fold of skin at various body locations
- Bioelectrical impedance analysis (BIA): Sends low-level electrical current through the body; Less accurate; Can be handheld or attached to feet.
Weight Control
- Intermittent fasting: Alternating between periods of eating and fasting
- Negative effects: Hunger, decreased concentration, overeating, nutrient deficiencies, not recommended for pregnancy/breastfeeding or those with eating disorders.
- Detox diets: Removing/cutting specific types of food, lacking evidence of benefits
- Healthy diet with adequate hydration and consumption of fruits and vegetables important for detoxification
Weight Loss Medications
- Xenical: Inhibits fat digestion; Side effects: fat excretion, loss of fat-soluble vitamins, gastrointestinal issues)
- Qsymia: Combination of phentermine and topiramate; Side effects: increased heart rate, birth defects (avoid in pregnancy).
Bariatric Surgery
- Gastric banding, gastric bypass, sleeve gastrectomy: Surgical procedures to restrict stomach size, assisting weight loss.
Supplements
- Black Cohosh: Used for menopausal symptoms
- Echinacea: Used for colds and flu
- Ginseng: Boosts immune system; Lower glucose levels (consider interactions with medications)
- St. John's Wort: Used for depression and anxiety; Interferes with some medications
- Hoodia: Appetite suppressant
- Bitter Orange: Appetite suppressant, risks of high heart rate and blood pressure increase, avoid in cardiovascular issues
Food and Nutrition
- Noni: Potential antioxidant and immune-stimulating properties. Avoid with kidney problems
- Hydration: Very Important (not explicit throughout the study guide).
Sustainable food practices
- Community Supported Agriculture (CSA): Farmers sell shares of produce directly to the public weekly
- Benefits of local foods: Supporting local farmers; Fresher produce; Environmental benefits; Reduced transportation.
Effects of Meat Production on Environment
- Livestock production generates greenhouse gases, contributing to global warming
- Meat production is responsible for land degradation, water usage, and animal waste that can pollute water sources.
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Description
This quiz covers the fundamental concepts of energy balance, including positive and negative energy balance and the components of total energy expenditure. Understand factors that affect Basal Metabolic Rate (BMR) and the roles of physical activity and the thermic effect of food in energy usage.
