What are the three somatotype’s
- Endomorph
- Mesomorph
- Ectomorph
Describe the different ways that we can estimate body composition
- Hydro densitometry
- Air displacement
- DXA
- Bioelectrical impedance
- Skinfolds
What is the equation for BMI, and what are the different classes
Underweight = <18.5
Normal = 18.5-24.9
Overweight = 25–29.9
Obese class 1 = 30–34.9
 Obese class 2 = 35–39.9
Obesity class 3 = >40
What are the advantages and disadvantages to calculating body composition with BMI
Advantages: cheap, quick, easy and non-invasive
Disadvantages: does not differentiate muscle and fat
What composition of body fat is necessary for the health of men and women
Essential fat: men = 3%, women = 12%
Total fat: men = 12–15%, women = 25–28%
Define hyperplasia
Hyperplasia: an increase in the reproduction rate of new body fat cells
Define hypertrophy
Hypertrophy: an increase in the size of existing fat cells
What are the two categories for distribution of body fat
Android and gyNoid
What waist to hip ratio is considered healthy
Women = less than 0.8
Men = less than 0.9
What occurs with excess or dysfunctional adiposity
Inflammation, increased risk of metabolic, mechanical and mental health complications. Potential complications include type two diabetes, hypertension, sleep apnea, osteoarthritis, cancers. Obesity reduces healthy life years and can reduce expectancy by 6–14 years
What are the main causes of obesity
- Drugs (Some anti-depressants and steroids can cause significant weight gain)
- Endocrine disrupting chemicals (Can interfere with hormones and endocrine functions)
- Epigenetics (Heritability of obesity is 40–70%)
- Ethnicity
- Excessive caloric intake
- Gastrointestinal microbiome (to fila are predominantly seen to inhabit people with obesity: firmicutes and bacterioides)
- Gestational weight gain and diabetes (contributes to obesity in children)
- Medical conditions (Metabolic syndrome)
- Physical inactivity (More than 28% of the world and 81% of adolescence are in active)
- Psychosocial stress (Stress increases exposure to glucocorticoid which promote obesity)
- Sleep (Lack of sleep produces glucose intolerance, insulin sensitivity and increases cortisol)
- Socio economic status
Table of hormones, produced, stimulus, action
How many people are currently obese?
800 million people are currently obese
39 million are children under five, 340 million are aged 5–19
 51% of the world will be overweight or obese within 12 years
How many healthcare professionals hold weight bias
50%
Describe wait bias, how it is experienced by obese people, and how many experience it
Weight bias affects impact of care (obese patients less likely to receive care services], mental health [weight bias contributes to higher anxiety and depression], misconceptions [healthcare professionals may believe that patients with obesity are less compliant with treatment]. 65% of individuals with obesity report weight stigma.
What results from a 5–10% body mass loss?
Increased HDL [5 mg/dL], insulin sensitivity
decreased LDL [10 mg/DL], triglycerides [40 mg/dL], Blood pressure [5 mmHg], haemoglobin A1c [0.5%], insulin levels, inflammatory markers
What are some weight management strategies
- Medical nutrition therapy – nutrition based treatment provided by registered dietician nutritionist
- Exercise – 30–60 minutes most days
- Psychological – behaviour change, time management and stress
- Bariatric surgery - only for those in class three obesity with at least one comorbidity [heart disease, high blood pressure, sleep apnea, diabetes, osteoarthritis, Gerd reflux, dyslipidaemia)
- Medications – [BMI over 27] appetite suppressants, drugs that reduce fat absorption.
What are the two most popular medication’s for obesity
- Ozempic
- Active ingredient: semaglutide. Approved by health Canada. Weight loss 10–12% -  wegovy
- Active ingredients: semaglutide. Approved by health Canada. Weight loss 16–18%
Describe the semaglutide mechanism
Mimics glucagon-like peptide (GLP-1) which regulates appetite, meaning you eat less when taking it
Slows down gastric emptying to make people feel fuller when they eat
Explain the health at every size approach
Focused on three principles
1. Intuitive eating
2. Body acceptance regardless of size or shape
3. Physical activity for movement and health rather than for elite performance or to shape the body
What are some long-term nutrition strategies for body weight change
- She’s whole grains, beans, legumes and minimize intake of foods with added sugar [less than 10% total kcals]
- Meet protein requirements at a minimum and consider increasing proteins help with satiation
- added fats are calorie dense and should be considered on an individual basis
- Choose 5–7 portions of fruit and vegetables a day
- Choose healthful snacks [nuts, yogurt, fruit, vegetables, hummus, tuna, eggs, milk)
- Consider portion sizes in relation to needs and activity
- Choose a sustainable approach for long-term health

Describe what happens when we starve ourselves
Cognitive - we become preoccupied with food, have difficulty concentrating, and food becomes the main topic of conversation
 Behavioural – we become possessive of food, increase tea / coffee / gum / hot sauce / salt consumption, develop OCD like rituals with eating
Emotional – increased anxiety, depressive symptoms, sensitivity, irritability
Physical – weight loss, gastrointestinal issues, decreased need for sleep, hair loss, reduction of metabolism
 On the spectrum of eating habits and behaviors, what are some characteristics of [left to right] healthy eating, disordered eating and eating disorders
Healthy eating - flexible, healthy, physical activity, confidence
 Disordered eating – attempt to change body size and shape, some distress about body size and shape
Eating disorder – disturbed body image, medical complications begin

What are the health implications of being underweight
- Physiological: increased serum lipids, decreased blood pressure and RMR, hormonal disruption of thyroid hormones, cortisol, insulin, grehlin and leptin)
- Cognitive effects: declines in cognitive performance, increased risk of mood disorders and anxiety
- Bone Health: low bone mineral density, increased risk of fractures and osteoporosis
- Gastrointestinal Health: gastrointestinal upset and digestive issues
- Immune response: impaired immune response, leading to increased infection risk
- Reproductive health: impaired reproductive function especially in females
- Additional health implications: nutritional deficiencies, fatigue, delayed wound healing, cardiovascular risk, hypothermia, increased risk of Sarcopenia, or the loss of muscle mass.
