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