NHM 101 1st Edition Lecture 15 Outline of Last Lecture I Alcohol Outline of Current Lecture II III Energy Balance and Body Composition Body Weight and Body Composition Current Lecture Energy Balance Intake of food and beverages to equal the output or energy expenditure Intake Calories from food Output calories used to maintain body functions and physical activity For maintaining weight May need to change if trying to gain or lose weight Wight Fluctuations Quick weight gain or loss o Some fat a lot of fluid some lean tissue Slow weight gain or loss o 75 fat and 25 lean Energy Intake How do they determine calories in a food product o Bomb calorimeter What tools can we use to determine our calorie intake o Calculations o Food records o Exchange lists o Dietary analysis programs Apps Energy Expenditure These notes represent a detailed interpretation of the professor s lecture GradeBuddy is best used as a supplement to your own notes not as a substitute Total energy expenditure o Basal metabolism BMR Energy burned from life sustained activities o Physical activity Most variable o Thermic effect of food Body using energy to digest and absorb food you ate What affects BMR Age Height Rate of growth Gender Body composition Fever Stress Environmental temperature Fasting starvation Hormones Smoking Caffeine Sleep Measuring Energy Expenditure Indirect calorimetry Direct calorimetry Accelerometry Body Weight Body composition proportion of muscle bone fat and other tissues that make up total weight o Impossible to directly measure body composition in a living human Weight changes alone may not be a good picture of body composition changes Measuring Body Composition Skinfold measurements Underwater weighing Bioelectrical impedance Air displacement plethysmography bod pod Dual energy X ray absorptiometry DEXA Body Fat Women o Ideal is 15 22 for young women o Range increases as age increases Men o Ideal is 7 16 for young men o Range increases as age increases Need a minimum amount of body fat Body Mass Index BMI measure of a persons weight relative to a persons height o BMI weight kg height m 2 o BMI under 18 5 considered underweight o BMI of 18 5 25 considered healthy weight o BMI of 25 30 considered overweight o BMI over 30 considered obese More than 2 3 of American adults have a BMI greater than 25 Waist Circumference Women o Over 35 inches greater risk of chronic diseases Men o Over 40 inches greater risk of chronic diseases Body Fat Distribution Central obesity like an apple shape the weight is carried in midsection which is not good Visceral fat fat you have surrounding your organs Subcutaneous fat fat right under your skin Health Risks of Weight Extremes Underweight o Osteoporosis o Bone fractures o Menstrual irregularities o Infertility Overweight o o o o o o o o Diabetes Hypertension CVD Sleep apnea trouble breathing at night Osteoarthritis Cancer Infertility Pregnancy complications
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