KIN 122 1st Edition Exam 2 Study Guide Lectures 9 15 BMI weight kg height m2 Overweight 20 above recommended weight for height BMI 25 29 9 Obese 25 body fat for men 30 body fat for women BMI 30 Obesity is associated with an increased risk of some examples Stroke Cancer Asthma Coronary artery disease Hypertension Type 2 diabetes Chronic back pain Osteoarthritis diseases with very high risk 2 Types of obesity characteristics Android Gynoid Upper body Lower body Men Women Shape Apple Pear Disease risk High Fat distribution greater in More common in 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 Abdominal fat Associated with particularly high health risks Direct measures MRI or CT scan Indirect measure waist circumference Waist circumference and Health Risk Waist circumference cm Risk Category Females Males Very low 70 cm 80 cm Low 70 89 cm 80 99 cm High 90 105 cm 100 120 cm 110 cm 120 cm Very high BMI in children Changes substantially with age i e BMI is age specific in children Use BMI for age growth charts to determine overweight 85 th percentile and obese 95th percentile criteria Factors contributing to childhood obesity Food choices Sedentary activity Parental factors parental obesity diabetes parenting style Consequences of childhood obesity Physical and psychological o Physical examples type 2 diabetes hypertension high cholesterol o Psychological examples depression poor body image eating disorders Long term risk of developing obesity and serious health consequences Acanthosis Dermatological sign of obesity and insulin resistance Hyperpigmentation commonly found on back of neck Used as quick screening tool Physical Activity and Obesity Being overweight obese and active reduces risk for chronic disease People who are overweight and active at lower risk for mortality than those who are lean and inactive Physical activity does not completely protect against the negative effects of being overweight obese just reduces them Nutrition Nutrition the science of food and the nutrients and other substances they contain and their actions within the body Diet the foods and beverages a person eats and drinks Six classes of nutrients are 1 Carbohydrates 2 Lipids 3 Protein 4 Vitamins 5 Minerals 6 Water which 3 are macronutrients carbohydrates lipids and proteins Macronutrient energy yielding nutrients Energy provided from food kilocalories Carbohydrates 2 Types their general characteristics 1 Simple a The sugars b Found naturally and commercially i Natural fruits ii Commercial processed sugars 2 Complex a Contain multiple sugar units polysaccharides b Mainly found in plants c Starches i Grains rice legumes ii Broken down in digestive tract d Fibers i Structural part of plant ii Found in vegetables fruits grains legumes iii Can t be absorbed by body but still important 2 Types of fiber and role in the body 1 Insoluble fiber a Helps hold water in lower intestines b Aids in absorption and elimination keeps colon healthy 2 Soluble fiber a Binds with cholesterol in intestines and prevents it from being absorbed b May reduce blood cholesterol levels Recommended daily fiber intake 20 35 grams of fiber day Lipids 3 Types 1 Trigylcerides 2 Phospholipids 3 Sterols Most lipids are Triglycerides Saturated vs unsaturated fats 1 Saturated Typically solid at room temperature contribute to increased blood cholesterol sources animal fat coconut palm oil Recommendation for saturated fat 7 total daily calories 2 Unsaturated Liquid at room temperature a Monounsaturated help reduce LDLs and maintain HDLs the good cholesterol i Olive peanut canola oils b Polysaturated reduce both LDLs and HDLs i Corn sunflower soybean and fish oils 2 Essential fatty acids 1 Linolenic omega 3 fatty acids 2 Linoleic omega 6 fatty acids Animal sterols cholesterol Plant sterols phytosterols 2 Types of cholesterol characteristics 1 HDL high density lipoproteins a Good cholesterol b Carries cholesterol away from the arteries to the liver which removes it from the body 2 LDL low density lipoproteins a Bad cholesterol b Builds up in the arteries and contributes to heart disease Protein Important element of many body tissues Important to cell structure and function Amino acids contains nitrogen protein feature Total AA needed by body 20 AAs Essential AA 9 need to consume Non essential AA 11 body produces Complete protein vs incomplete protein Complete contain all essential AAs in needed quantities o Sources animal proteins Incomplete have low amounts of one or two essential AAs o Sources plants Positive nitrogen status Negative nitrogen status Summary of Macronutrients Chart Carbohydrates Proteins Fats Recommended intake Primary sources many foods have a combo of all 3 Grains sugars legumes fruits starchy vegetables Energy provided kcal g Vitamins Regulate metabolic reactions Not a source of energy 2 types role of excess in the body Meat fish eggs milk products grains legumes Butter oils cookies meats cheeses nuts 1 Water soluble vitamins a Move directly into bloodstream upon absorption and travel freely in blood b Body excretes extra vitamins it doesn t needs i Prolonged excessive doses may still lead to serious problems 2 Fat soluble vitamins a Travel through lymphatic system before entering bloodstream b Require protein carriers for transport in blood c Excess stored in liver and fat i Body uses stores as needed Minerals Inorganic elements which remains in the body until they are excreted 2 types examples 1 Major calcium sodium chloride potassium phosphorus magnesium sulfur 2 Trace iron zinc iodine selenium copper manganese fluoride chromium molybdenum Water most essential abundant nutrient Recommended intake 7 11 cups day Alcohol not a nutrient Energy from alcohol Acts as depressant on nervous system Food Guide Food portions Serving size examples meat 3 oz deck of cards grains 1 oz one slice of bread Food Labels Things to look for o Serving size o Total calories o Calories from 3 macronutrients o Vitamins and minerals Weight Management Energy balance is the key to weight control In balance Eating the same number of calories as you re expending weight maintenance Positive balance Consume more calories than you expend weight gain Negative balance Consume fewer calories than you expend weight loss Total daily energy expenditure TDEE consists of 1 thermic effect of feeding food intake cold stress thermogenic drugs 10 2 thermic