Nasm Essentials Of Personal Fitness Training : Ch 17 : Pt 3

Front 1

Altering body composition for fat loss :

Back 1

Back (Definition)

Front 2

Metabolic syndrome is also known as

Back 2

Syndrome X

Front 3

Metabolic syndrome is a

Back 3

Cluster of symptoms characterized by obesity, insulin resistance, hypertension, & dyslipidemia.

Hint 3

Symptoms

Front 4

Metabolic syndrome can lead to an increased risk of

Back 4

Cardiovascular disease.

Front 5

Syndrome X is usually associated with

Back 5

Obesity (abdominal), high-fat diet, & sedentary lifestyle.

Front 6

What is a common denominator associated with metabolic syndrome/syndrome X factors?

Back 6

High levels of circulating free fatty acids (FFA).

Front 7

What happens to the body in the presence of high FFA concentrations?

Back 7

It favors their use as energy, decreasing glucose oxidation & glycogen synthesis, inhibiting glucose transport.

Front 8

The result of high FFA concentrations is

Back 8

Chronically elevated levels of blood sugar levels, hyperglycemia.

Hint 8

Blood sugar

Front 9

During states of hyperglycemia insulin will be elevated, what does this lead to?

Back 9

The conversion of excess blood sugar to other products (glycoproteins & fatty acids).

Front 10

What would a healthy individual have to do to have chronically elevated blood sugar?

Back 10

Eat extremely high percentages of simple carbohydrates (sucrose) & fat, maintaining a constant energy access/be overweight.

Front 11

Obesity itself is a risk factor for development of

Back 11

Insulin resistance (IR), not the other way around.

Front 12

How are excess calories stored if one constantly overeats? What does this cause?

Back 12

They are stored as fat.

This causes fat cells to increase in size.

Front 13

What does the growing fat cell become? How does the body react?

Back 13

It becomes insulin resistant (IR).

FFA causes the body to favor fat for energy at the expense of glucose.

Front 14

Overweight conditions leading to IR, eventually lead to what?

Back 14

Impaired glucose use.

Hint 14

Impairment

Front 15

Impaired glucose leads to an increase of what?

Back 15

Blood sugar levels

Insulin levels

Cholesterol

Triglycerides

Blood pressure

Hint 15

There is an elevation in 5 different areas.

Front 16

What does the impaired ability of glucose to enter muscle cells do? What does this increase?

Back 16

It keeps glycogen stores lower.

It increases appetite, motivating want to eat more. Increasing fat stores, exacerbating IR, & so on.

Hint 16

Storage

Eat

Front 17

High fat diets are strongly associated with what?

Back 17

Obesity, insulin resistance, & diabetes.

Hint 17

3 health issues

Front 18

The only solution to avoiding obesity, IR, & non-insulin dependent diabetes is a diet containing what?

Back 18

The appropriate amount of energy

High in fibrous vegetables/starchy carbohydrates

Exercise

Front 19

A study of type 2 diabetics, those with IR, & people of normal weight found that 3 weeks of high-carbohydrate, low-fat diet, & exercise did what?

Back 19

Significantly lowered insulin levels.

Front 20

1 g of fat yields how many calories?

Back 20

9 cal

Front 21

That is generally ___ in water.

Back 21

Insoluble

Front 22

Fat is present in all cells :

High in what?

Low in what?

Back 22

High in adipose & nerve tissue.

Low in epithelial & muscle tissue.

Front 23

Fatty acids can be these 4 things :

Back 23

Saturated

Unsaturated

Polyunsaturated

Monounsaturated

Front 24

The body needs fat for :

Recommended fat intake :

Back 24

Back (Definition)

Front 25

How much water should sedentary men & women consume per day?

Back 25

3 L (~13 cups)

2.2 L (~9 cups)

Front 26

How much water should those participating in fat loss programs drink?

Back 26

An additional 8 oz for every 25lbs the carry over their ideal weight.

Hint 26

An addition

Front 27

Water intake should also be increased when?

Back 27

When exercising briskly.

When residing in a hot climate.

Front 28

Water is vital to what? Approximately what percentage of water constitutes the adult human body by weight?

Back 28

Vital to life itself.

~60% of the body.

Front 29

How long can one survive without water?

Back 29

Only for a few days.

Front 30

Consuming an adequate amount of water will benefit the body in the following :

Back 30

Back (Definition)

Front 31

The body cannot adapt to ___, which impairs ___.

Back 31

Dehydration

Every physiologic function.

Front 32

A fluid loss of even 2% of body weight adversely affect what?

Back 32

Circulatory functions, decreasing performance levels.

Front 33

If a fairly regular daily pattern of exercise, water, & food consumption is followed, average body weight will provide what?

Back 33

A very good index of the body’s state of hydration.

Front 34

Organizers of certain ultra distance running events make it mandatory for competitors to do what before being allowed to continue?

Back 34

Weigh themselves at stations along the course.

Consume enough fluid to regain a predetermined body weight.

Front 35

Thirst alone is a poor indicator of

Back 35

How much water is needed.

Front 36

Athletes consistently consume ___ fluid volume, managing to replace approximately ___ of sweat losses.

Back 36

In adequate fluid volume

~50% of sweat losses.

Front 37

What is a good way to keep track of how much one needs to drink?

Back 37

Determining your average daily weight.

Front 38

Use the number you got for your average daily weight as the standard for your

Back 38

Euhydrated (normal) state.

Front 39

Do not begin a practice session or endurance competition until when? (Water consumption)

Back 39

The body is at, or slightly above, it’s standard weight..

Front 40

Drink enough water, juice, or sports drink during exercise to

Back 40

Maintain starting weight.

Front 41

Guidelines for fluid replacement in athletes are as follows :

Back 41

Back (Definition)

Front 42

The effects of dehydration :

Back 42

Back (Definition)

Front 43

Altering body composition for fat loss :

Back 43

Back (Definition)

Front 44

Approximately how many calories equals a pound of body fat?

Back 44

3500 cal

Front 45

In order to lose 1-2 pounds per week, a client must maintain an average calorie deficit of what per day?

Back 45

500 to 1000 cal per day

Front 46

Calories that are not used for energy production are stored as what?

Back 46

Fat

Front 47

How much weight will a person gain by eating 100 cal a day more than what the body needs to maintain, over the course of 35 days?

Back 47

About a pound of fat.

Front 48

Most nutrition experts do not recommend an energy intake any lower than what?

Back 48

1200 cal

Front 49

Very low calorie diet (VLCD) should be followed only under the supervision of

Back 49

A medical professional.

Front 50

What is a very low calorie diet (VLCD)?

Back 50

A doctor supervised diet typically using commercial prepared formulas to promote rapid weight loss in obese patients.

Hint 50

Liquid shakes or bars.

Front 51

How long do very low calorie diets so (VLCD) last?

Back 51

Several weeks or months.

Front 52

Very low calorie diet (VLCD) Need to teen appropriate levels of

Back 52

Vitamins in micro nutrients, to ensure patients meet their nutritional requirements.

Front 53

People on a very low calorie diet (VLCD) consume about how many calories per day?

Back 53

1800 cal per day or less

Front 54

Altering body composition for lean body mass gain :

Back 54

Back (Definition)

Front 55

VCLDs should be part of a comprehensive weight loss treatment program that includes what?

Back 55

Behavioral therapy

Nutritional counseling

Physical activity

Hint 55

There are 3

Front 56

Long-term maintenance of weight loss with the VCLD is

Back 56

Poor & no better than other forms of obesity treatment.

Front 57

Incorporation of what type of treatment programs seem to improve weight loss maintenance of VLCD patients?

Back 57

Behavioral therapy

Physical activity

Front 58

Some of the risks following an overly restrictive diet include :

Back 58

Back (Definition)

Front 59

What is the scientific-based recommendation of protein for strength athletes?

Back 59

0.5-0.8 g of protein per pound.

Front 60

Over consumption of sugar, refined processed carbohydrates, & high glycemic foods could lead to what?

Back 60

Uncontrolled spikes in blood sugar

Low energy

Increased appetite

Front 61

To avoid hunger, it is advised to choose what type of foods for healthy weight loss?

Back 61

Vegetables

Starchy vegetables

Fruit

Grains to provide fiber

Vitamins

Minerals

Hint 61

There are 6

Front 62

Carbohydrates are imperative to what?

Back 62

Glycogen repletion (before, during, after) exercise for strength, power, aerobic/anaerobic performance, & conditioning.

Front 63

If someone gain sweet well eating at night will it make them fat?

Back 63

No weight gain is a result of eating more calories than you burn on a regular basis, not when you eat.

Front 64

Carbohydrate content of several popular diets :

Back 64

Back (Definition)

Front 65

Which is superior for weight loss, a low-fat & high-carbohydrate or a high-protein & low-carbohydrate diet?

Back 65

Neither diet is superior for weight loss, weight loss is achieved when calories consumed are less than calories expended.

Front 66

Which diet had greater dropout rates during a study, the Atkins diet, the zone, weight watchers, or Ornish plan?

Back 66

The Atkins

The Ornish plan

Front 67

The majority of daily caloric expenditure is not the time spent exercising but

Back 67

In the total energy expenditure during 24 hours.

Front 68

Altering body composition for fat loss :

Back 68

Back (Definition)

Front 69

Altering body composition for lean body mass gain :

Back 69

Back (Definition)

Front 70

In order to lose 1-2 pounds per week, a client must maintain an average calorie deficit of what per day?

Back 70

500 to 1000 cal per day

Front 71

Calories that are not used for energy production are stored as what?

Back 71

Fat

Front 72

How much weight will a person gain by eating 100 cal a day more than what the body needs to maintain, over the course of 35 days?

Back 72

About a pound of fat.

Front 73

Most nutrition experts do not recommend an energy intake any lower than what?

Back 73

1200 cal

Front 74

Carbohydrate content of several popular diets :

Back 74

Back (Definition)

Front 75

What is a very low calorie diet (VLCD)?

Back 75

A doctor supervised diet typically using commercial prepared formulas to promote rapid weight loss in obese patients.

Hint 75

Liquid shakes or bars.

Front 76

How long do very low calorie diets so (VLCD) last?

Back 76

Several weeks or months.

Front 77

Very low calorie diet (VLCD) Need to teen appropriate levels of

Back 77

Vitamins in micro nutrients, to ensure patients meet their nutritional requirements.

Front 78

People on a very low calorie diet (VLCD) consume about how many calories per day?

Back 78

1800 cal per day or less

Front 79

Altering body composition for lean body mass gain :

Back 79

Back (Definition)

Front 80

VCLDs should be part of a comprehensive weight loss treatment program that includes what?

Back 80

Behavioral therapy

Nutritional counseling

Physical activity

Hint 80

There are 3

Front 81

Long-term maintenance of weight loss with the VCLD is

Back 81

Poor & no better than other forms of obesity treatment.

Front 82

Incorporation of what type of treatment programs seem to improve weight loss maintenance of VLCD patients?

Back 82

Behavioral therapy

Physical activity

Front 83

Some of the risks following an overly restrictive diet include :

Back 83

Back (Definition)

Front 84

What is the scientific-based recommendation of protein for strength athletes?

Back 84

0.5-0.8 g of protein per pound.

Front 85

Over consumption of sugar, refined processed carbohydrates, & high glycemic foods could lead to what?

Back 85

Uncontrolled spikes in blood sugar

Low energy

Increased appetite

Front 86

To avoid hunger, it is advised to choose what type of foods for healthy weight loss?

Back 86

Vegetables

Starchy vegetables

Fruit

Grains to provide fiber

Vitamins

Minerals

Hint 86

There are 6

Front 87

Carbohydrates are imperative to what?

Back 87

Glycogen repletion (before, during, after) exercise for strength, power, aerobic/anaerobic performance, & conditioning.

Front 88

If someone gain sweet well eating at night will it make them fat?

Back 88

No weight gain is a result of eating more calories than you burn on a regular basis, not when you eat.

Front 89

Carbohydrate content of several popular diets :

Back 89

Back (Definition)

Front 90

Which is superior for weight loss, a low-fat & high-carbohydrate or a high-protein & low-carbohydrate diet?

Back 90

Neither diet is superior for weight loss, weight loss is achieved when calories consumed are less than calories expended.

Front 91

Some of the risks following an overly restrictive diet include :

Back 91

Back (Definition)

Front 92

The majority of daily caloric expenditure is not the time spent exercising but

Back 92

In the total energy expenditure during 24 hours.