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168 Cards in this Set
- Front
- Back
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Having an excess of body fat that adversely affects health
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Obese
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Body weight exceeding 100% of normal, creating very high risk for serious health complications
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Morbid Obesity
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What should also be included in determining somebody's healthful weight besides the wieight itself?
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-Body Mass Index
-Measuring body composition -Assessing the pattern of fat distribution |
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What does the Body Mass Index express?
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the ratio of a person's weight to the square of their height
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BMII
<18.5 18.5-24.9 25-29.9 30-39 >40 |
-underweight
-normal -overweight -obese -morbidly obese |
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What are some problems with BMI?
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Could overestimate fat in ATHLETES who have a muscular build
May underestimate body fat in older persons and others who have lost muscle mass |
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Is being underweight just as deadly as being over weight?
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YES
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What increases the risk of infections and illness and can be fatal?
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Being underweight
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Being overweight increases what and what can it lead to?
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-risk of high blood pressure, heart disease, type 2 diabetes, sleep disorders, osteeoarthritis, gallstones
-can lead to obesity |
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5 of the 9 leading causes of death are with what?
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obesity
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What is body composition?
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The measurement of body fat and lean muscle mass
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How can Body composition be measured?
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-underwater weighing-densitometry
-skinfold-anthropometry -bioelectric impendance-conductivity -near infrared reactance-futrex -Bod Pod-aidis placement (plethysonography) -x-ray =DEXA |
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Which body comoposition measurement is the most accurate? Least
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-densitometry (water)
-skinfold-b/c it depends on the persin taking measurement and how well trained they are |
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How should body composition be dispersed?
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60%-water
20%- lean body mass 20%-body fat |
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Obesity ____________ the mortality rate from all causes even after the effects of CVD, hypertension and Type II DM are removed
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doubles
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Central Obesity
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_abdominal, truncal, android
-correlates strongly with increased risk for developing Type II DM, CVD, and hpertension *known as apple (men) |
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Fat Distribution Pattern
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-MEASURED by waist to hip ratio and waist circumference
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Apple shaped fat pattern (upper body)
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-men-icreased risk for chronic diseasrs
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Pear shaped pattern (lower body)
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-women-no sign. increase in diseases
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WHR=?
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Waist Circumference/hip circumference
-VALUEBLE indicator of fat distribution Women < .80 men <.95 High=CENTRAL obesity |
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Waist circumeference >39 inches
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Central obesity
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When does energy balance occur?
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When energy intake +energy expenditure
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energy intake=?
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kcal from food
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energy expenditure=??
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energy expended at rest and during physical activity
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Energy Out
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-BMR (2/3 daily output)
-voluntary physical activity -thermic effect of foods (10%) |
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Energy In
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From food
alcohol 7kcal/g |
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This is the energy that maintains lfe when the awake body is at COMPLETE REST
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Basal Metabolic Rate (BMR)
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More lean tissue _________ your BMR while BMR ____________ with age
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increases
decreases |
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How does BMR work?
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-circulation
-respiration -temp. maintenance -synthesis of new tissue -nerve acivity -hormone secretion |
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Thermic effect also called?
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diet induced thermogenesis
-increase in metabolism in response to meal -energy expended to digest, absorb, transport, metabolize, and store ingested nutrients |
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Contribution to overall energy expenditure is often___________
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ignored
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Total energy is expenditure is estimated by combining the ______ and the energy expended in ____________ ___________ __________
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BMR
voluntary physical activity |
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What is often ignored when making the estimate of the toal energy expenditure?
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thermic effect of food to energy
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energy consumed-energy expended=??
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changes in energy store
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positive energy store results in what?
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weight gain
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negative energy results in what?
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weight loss
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What causes obesity?
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-genetics
-envoironment -metabolic factors -behavior/lifestyle choices |
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Environmental factors in childhood can influence:
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-food choices
-activity levels -later adult behaviors |
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What does childhood overweight increase??
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-risk of heart disease and premature death as an adult
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what is a psychological desire to eat and can cause overeating?
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appetite
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what is the physical need to eat?
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hunger
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What are some social factors that influence our diet?
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-family/cultural traditions
-holidas -easy access to high fat foods -less physical active lifestyles -societal expectations for the "perfect body" |
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Genetic factors account for about ___% of a person's body fat
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25
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What are the three theories that have been suggested to impact genetics on body fat?
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-thrifty gene theory
-set-point theory -leptin theory |
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This theory proposes that a gene causes ppl to be energetically thrifty and that ppl with this gene expend less energy than other people and therefore gain wieght....a "____" gene has not been identified
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Thrifty Gene Theory
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This theory proposes that each person's weight stays within a small range and that the body compensates for changes in enrgy balance and keeps a person's weight at their set point
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Set Point Theory
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This is a hormone produced by fat cells that causes reduced food intake, weight intake, reduced weight, decreased body fat
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leptin
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Leptin is controlled by what gene?
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the ob gene
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mutation of the leptin gene causes _______ levels of leptin leading to ___________ food intake and reduced energy output
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reduced
increased |
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What is tehe theory that has to do with the leptin gene?
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Leptin theory
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Adipose Tissue
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Storage site of BODY FAT
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how many calories is 1 lb?
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3,5000 kcals
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What's appropriate weight loss?
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1-2 lb per week
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What does losing or gaining weight depend on?
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-energy intake vs enrgy expenditure
-genetic factors -childhood weight -behavioral factorls -social factors |
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3 reasons to lose weight?
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-improve health
improve self image -be physically fit |
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Fad Diets
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rapid
spcial appeal sound asy relieve dieter of responsibilities/decisions |
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Why are Fad diets bad?
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ignore basic nutrition or distort it
seldom include variety of foods |
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What does a good diet include?
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nutrition
varitey moderate in cals, fat and sugar balanced |
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Weight Loss Strategies
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-be realistic
-emphasize nutritional adequacy -eat small portions -lower energy density -WATER -complex carbs=good choose fat sensibly -watch for empty kcals |
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What treatments are available for obesity?
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low cal diet/regular exercise
-medications (prescribed) -surgery-gastroplasty, gastric bypass, gastric banding |
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Weight Loss Medication should ONLY be used if:
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A bMI of 30 kg or a BMI of 27 kg
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Meridia
(sibtramine) |
decreases appetite by alternating brain neurotransmitters
HIGH BLOOD PRESSURE and HEART RATE |
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Xenacal
(orlistat) |
Inhibits pancreatic lipase and decreases fat absorption
soft stools, anal leakage, distress, low absorption of fat soluble vitamins |
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Surgey should only be done IF
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morbidly obese-often succesful
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Any muscle that increases energy expenditure
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Physical activity
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any activity unrelated to a persons occupation
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Leisure time physical activity
-hiking, walking, biking |
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State of being created by the interaction btwn nutrition and physical activity
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Physical activity
-ability to carry out daily tasks with vigor and alertness w/out undue fatigue and w/ ample energy |
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What are the four components of fitness?
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-flexibility
-strength -cardiorespiratory fitness -body composition |
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capacity of joints to move through a ful range of motion
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flexibility
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ability of muscles to work against resistance
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strength
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the ability of a muscle to contract repeatedly w/out becoming exhausted
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muscoloskeletal fitness and endurance (under strength)
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The ability of the CV system and lungs to sustain effort over time
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Cardiorespiratory Fitness
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amount of bone, muscle and fat tissue in the body
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Body Composition
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What are the 5 Benefits of Physical Activity?
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- Reduces risk of heart disease, stroke, high blood pressure (^HDL, Low TG)
-Reduces risk of obesity -Reduces risk of Type 2 diabetes (enhances action of insulin) -Reduces risk of osteoperosis (strengthens bones/enhances muscular strength& flexibility) -May reduce risk of colon cancer (enhances gastric motility) |
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more than _____ of all US adults do not exercise enough
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1/2
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What percentage of US adults do no leisure time physical activity?
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26%
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Less than ____% of HS students participate in daily physical education
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30
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What are 5 things a sound physical program do?
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-meet personal goals
-is fun -includes variety and consistency -appropriately overloads the body -includes a warm up and a cool down period |
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An individual's fitness program will be different if they are...
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-training for athletic competition
-working toward cardiorespiratory fitness -trying to maintain overall health |
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What does a variety of activities prevent?
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boredom
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The Physical activity Pyramid highlights what?
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variety of activities
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What is the overload principle?
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additional physical demands on the body to improve fitness
-too much physical exertion is not recommended |
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What can be used to determine an appropriate overload?
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the FIT principle
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The FIT principle consists of what?
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-frequency
-intensity -time of activity |
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Frequency refers to the _________ of activity sessions per week
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number
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intensity refers to ___ ___________ the activity is to perform
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how difficult
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Time refers to ____ _______ each activity session lasts
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how long
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What does a warm up prepare the muscles for?
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for exertion by increasing blood flow and temperature. includes stretching and calisthenics
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Cool down helps to what?
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-prevent injuries
-reduce muscle soreness |
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This is the common currency of energy for virtually all cells in the body
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Adenosine triphosphate(ATP)
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ATP must be generated __________ since muscles store only enough ATP for 1-3 seconds of activity
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continuously
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What other sources do muscles turn to when ATP is depleted?
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-creatine phosphate (CR)
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ATP and CP can only support a maximal o how many secons?
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3-15
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Does muscle tissue contain more CP or ATP?
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CP (six to four times more
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When do we use CP?
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during intense, short bouts of sctivity such as lifting, jumping, and sprinting
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What other energy sources must we rely on to support activities of longer duration?
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carbs
fat |
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Activities lasting about 30sec to 2 min, we cannot generate enough ATP from the breakdown of ___ to fully support our efforts
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CP
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What is the next source we go to after CP
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Carbs for the production of ATP
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What is the primary carbohydrate used to generate ATP?
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Glucose
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Anaerobic metabolism of glucose produces what?
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lactic acid
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Can lactic acid be used as enrgy during high and low intensity?
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Yes
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Tryglicerides (fats) can be metabolized to generate ATP for?
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-low intensity exercise
-exercise of long duration -abundant energy source -2X more enrgy per gram than carbs |
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What is the primary disadvantage of using fats as a fuel?
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the breakdown process is relatively slow so it cannot support quick, high intensity activities
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____ and _______ can be both used as energy souces for the production of ATP
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fats and carbs
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Which energy source is mostly used for high intensity exercise?
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carbs
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Which energy source is mostly used for low intensity exercise?
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fats
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What is not used for a fuel source?
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proteins
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Energy needs:
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-higher for athletes
-diff. for males/females -depends on body size -depends on type of physical activity |
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what percentage of calories should come from carbs? fats? proteins?
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60%
15-25% 12-20% |
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Consume enough water to maintain what?
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body weight
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When does heat exhsution occur?
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-sweating is inefficient at 75% humidity or greater
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What does heat exhaustion cause?
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loss of body fluids and then depletion of body volume
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What is the result of heat exhaustion
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rapid fatigue
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his occurs if the body's temp regulation mechanisms fail
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heat stroke
-body's core temp is above 104 -hot humid environments -get sprots drinks with electrolytes |
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WHat vitamins/minerals can be altered in athletes?
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-b vitmains
-calcium -iron |
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sports anemia
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increases the amount of water (plasma) in blood withou an increase in the amount of hemoglobin
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What does the female athlete triad include?
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eating disorders, osteoperosis, and amenorrhea
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What are the four steps in the athlete triad?
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-nutritional inadequacies from disprdered eating
-irregular menstrual cycles -hormonal disturbences -significant loss of bone mass |
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These are substances used tp improve exercise and athletic performance
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ergonomic acids
-many are not effective -some products are dangerous -reliable info on these products is hard o find |
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Anabolic Steroids (increase sucle and strength)
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-testerone based (muscle size, strength and power.speed)
-illegal side effects:premature closure of growth plates in bones (gworth stunts), liver cyst/dysfunction -Irreversible side effects: growth of body/facial hair and growth of breasts |
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DHEA (dehyfropiandrosterone) and androstenedione
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-precursor of testesterone-recent studies show this to be false
-increase in heart disease |
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This is promoted as alternative to anabolic steroids and is sold in the black market
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GHB (gamma hydroxybutyric acid)
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Creatine Phosphate
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-meat and fish-stored in our muscles
-hypothesized that CP is more abundant to prolong the ability to train -does not seem to enhance performance in aerobic type events -side effects:dehydration, muscle cramps |
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Caffeine (energy and optimize fuel)
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more alert and energetic
use of fat fuel-spares glycogen high blood pressure, high heart rate |
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Epheredine
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-strong stimulant
-weight loss/ energy enhancer -prolong exercise before exhaustion is reached (appears not to enhance performance) -weight loss in sedentary women -banned in US; nausea, nervousnessm, anxiety |
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Carnitine
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-helps shuttle fatty acids to mitochondria to be used for energy
-marketed as fat burner -no research to support claims -no significant side effects |
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Chromium
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-trace mineral that enhances insulin's action of the transport of amino acids into the cell
-marketed as fat burner-speculated that it's effect on insulin stimulates the brain to decrease food intake -no support of this |
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Ribose
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-5 carbon sugar critical to production of ATP
--claim is to improve athletic performance by increasing work out and faster recovery time -shown to improve exercise tolerance in pt's with heart disease, NO published studies on athletic performance |
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Eating disorders
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psychiatric condition involving extreme body dissatisfaction and long term eating patterns harming the body
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Disordered eating
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variety of abnormal or atypical eating behaviors used to reduce weight
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What are five factors that contribute to eating disorders?
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-family environment
-unrealistic media images -sociocultural values -personality traits -genetic and biological structures |
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Familes w/an anorexic member seem to have a more ________ structure
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RIGID
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families in which a member has bulimia show a _____ __________ family organization
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less stable
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What fills the media?
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computer enhanced images of media
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adolescents can always distinguish between reality and media fantasy
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false
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How can adolescents develop a negative body image?
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comparing themselves to media images
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waht does slender mean in the US?
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-self discipline
-health -wealth |
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Personality traits can always tell if there is a eating disorder
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False
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Anorexia personality traits (6)
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-ocd
-perfetionism -socially inhibited -compliant -emotionally restrained |
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Bulimia personality traits
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-impulsive
-low self esteem -extroverted -erratic personality style that seeks attention and admiration |
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When is your chance of getting an eating disorder higher? What does it imply?
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when a biological relative has an eating disorder
(implies genetic component!) |
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Medical disorder in which unhealthful behaviors are used to maintain a body weight less than 85% of expected weight
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Anorexia
-(90-95% are women) -.5-1% will get anorexia |
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What percent op anorexia will dies?
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5-20%
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Symptoms of anorexia nervosa
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-extreme restrictive eating practices
-self starvation -intense fear of weight gain -amenorrhea-no period for 3 months -unhealthful body image |
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Health risks of anorexia
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-electrolyte imbalance (irregular heart beat)
-cardiovascular problems -gastrointestinal problems-weak/loses ability to function -bone problems |
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What is bulimia characterized by?
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binging
purging |
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Binge
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large amount of food in little time
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Purge
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rid body of unwanted food (vomit, laxative, fasting, a lot of exercise)
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Bulimia affects what percent of women?
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1-4%
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What percent of those diagnosed with anorexia will be also diagnosed with bulimia?
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50%
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What percent of those diagnosed with bulimia will die from complications?
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1% after 10 years
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Symptoms of Bulimia
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-recurring binge eating
-compensating for binging -binge eating occurs atleast twice a week for 3 months -negative body image |
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How do you tell if a fmaily member is bulimic?
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-a lot of food gone fast
-frequent trips to bathroom after meal -excessice exercise -withdrawal from friends/family -comments about weight loss or diet primary concern |
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What are health risks of bulimia?
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-electrolyte imbalance (dehydration b/c lack of K and Na ions)
-gastrointestinal problems -dental problems -calluses on knuckles -swelling of the cheeks |
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What are some disordered eating behaviors?
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-binging
-chronic overeating -chronic dieting *ilnness' do not last long enough to be serious |
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Symptoms of Binge Eating
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-often overweight
-a sense of lack of control -chaotic eating behaviors -negative self esteem -often associates w/depression, substance abuse and anxiety disorders |
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Health Risks of Binge eating?
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increase risk of overweigt/obesity
foods binged often high in fat and sugar Stress leads to psychological affects |
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Chronic Eating Symptoms
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-preoccupation w.food weight, and calories
-strict dieting -excessive exercise -loss of concentration/mood swings -increased criticism of body shape |
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Chronic Dieting Disorder Health Risks
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-poor nutrient.energy intake
-*insufficient caloric intake causing low vitamin and mineral intake -decreased energy expenditure due to a reduced basal metabolic rate -decreased ability to exercise -increased risk of psychiatric disorder |
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What are some treatments for eating disorders?
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-nutritional rehabilitation
-psychosocial interventions -medications |
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What should treatment for anorexia do?
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-restore healthy weight
-treat complications -encourage healthful behaviors -correct dysfunctional feelings toward the eating disorder -enlist help of family and friends |
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What should treatments for bulimia do?
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-identify/modify the events that trigger binging and purging behaviors
-monitor and alter thought patterns related to the food and body image -include family and friends to support the patient |
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How can one prevent eating disorders?
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-reducing weight related criticism of children and young adults
-identifying unrealistic images from the media -partcipation in physical activity and sports -modeling a healthy diet by parents |
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What are health risks of bulimia?
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-electrolyte imbalance (dehydration b/c lack of K and Na ions)
-gastrointestinal problems -dental problems -calluses on knuckles -swelling of the cheeks |
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What are some disordered eating behaviors?
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-binging
-chronic overeating -chronic dieting *ilnness' do not last long enough to be serious |
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Symptoms of Binge Eating
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-often overweight
-a sense of lack of control -chaotic eating behaviors -negative self esteem -often associates w/depression, substance abuse and anxiety disorders |
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Health Risks of Binge eating?
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increase risk of overweigt/obesity
foods binged often high in fat and sugar Stress leads to psychological affects |
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Chronic Eating Symptoms
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-preoccupation w.food weight, and calories
-strict dieting -excessive exercise -loss of concentration/mood swings -increased criticism of body shape |
