Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

PM Exam 6 > Body Compostition and Weight Control > Flashcards

Body Compostition and Weight Control Flashcards

1
Q

Percent body mass

A

Fat mass/Total body mass

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Lean body mass

A

Fat free mass + Essential Fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

Essential Fat M vs. F

A

3% in M

10-12% in F

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

How is body composition measured - lab methods

A
  1. Underwater weighing (gold standard)
  2. Air plethysmography
  3. DEXA (newer standard)
  4. CT/MRI
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

How is body composition measured - field methods

A

Skinfolds - uses equation with 6% error

BIA - 4/5% error

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Ideal Weight

A

According to BMI is 18.5-24.9kg/m

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Underweight BMI

A

Under 18.5

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Overweight BMI

A

25-29.9 = 65% of population

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Obese BMI

A

Equal to or over 30 = 30% of US population

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Ideal % of body fat

A

according to lab or field measures

10-22% M , 15-25% F

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Obesity in males with % body fat

A

Over 25%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Obesity in females with % body fat

A

Over 35%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

_____ is better indicator of fitness than size and weight

A

Body composition

BMI is good for assessing an entire population but bad in terms of whether overweight or not

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Obestiy Definition men =

A

Higher than 25% body fat
BMI higher than 30
Waist:Hip ratio is bigger than .95

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Obesity Definition women =

A

More then 30% body fat
BMI bigger than 30
Waist:Hip Ratio is bigger than .8

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Annual US expenditures related to obesity

A

75 billion

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Iowa ranked __

A

16

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

___ % of children are considered obese

A

30

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Adipocytes Hypertrophy vs. Hyperplasia - Adults

A

As you get overweight fat cells will enlarge, you don’t get more, they just enlarge (hypertrophy)
As become morbidly obese though, then you get more in number (hyperplasia)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Adipocytes Hypertrophy vs. Hyperplasia - Children

A

As become obese - get more in number (hyperplasia) and then as become morbidly obese will get larger (hypertrophy)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Diet ____ fat cell number

A

Diet does NOT change fat cell number

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Childhood obesity and teh adverse health effects into adulthood

A

As they get older they will have a bigger number of fat cells that can enlarge and therefore more problems with obesity in adult life

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Why is obesity a concern?

A
  1. Hypertension
  2. Insulin resistance
  3. Coronary Artery Disease
  4. Endothelial Dysfunction
  5. Hypercholesterolemia
  6. Stroke/MI
  7. Congestive heart failure
  8. Renal Disease
  9. Cancer
  10. Sleep Apnea
  11. Gallbladder problems
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Insulin Resistance

A

A lot of sugar in the bloodstream makes it harder for the insulin receptors to respond and then the beta cell will continue to secrete insulin –> Type II diabetes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
After 3 weeks on high fat diet
Hyperinsulinemia - insulin almost doubled Decreased insulin sensitivity Decreased glucose uptake - by muscles Hyperglycemia - insulin is less effective and liver can't get glucose into the muscle
26
The human body operates within laws of
Thermodynamics
27
1 pound of fat is stored for every ___ kcal of excess energy accumulated
3500
28
Basal metabolic rate =
30kcal/BW/day
29
How does the body use calories if sedentary with 1800 kcal/day
8% = thermic effect of feeding 17% physical activity 75% resting energy expenditure
30
How does body use calories if physically active with 2200 kcal/day
8% thermic 32% physical activity 60% resting
31
Putative causes of obesity
Obesity producing environment Alteration of appetite Genetics
32
Obesity Producing Environment
``` Decrease bx lead to energy expenditure Increase bx lead to energy consumption Sedentary Stressful Easily accessible high cal foods ```
33
Alteration of Appetite
Set point | Sex differences - more evident in females
34
Genetics
Play about 25% of a role | Diet resistant - genetically prone to weight gain
35
Daily calorie consumption has increased ___ in the last 30/40 years
570 kcal Bigger portion sizes and more eating occasions High calorie foods Fast food - most calories from places away from home (eating out)
36
___ of calories consumed for all ages
underestimation
37
Better labeling ___
Decreases calories consumed at fast food by women but not men
38
___ contains __ and ___ centers
Hypothalamus contains hunger and satiety centers
39
Set point for hunger?
Arguable - does seem to be one in appetite that is more noticeable in females than in males
40
What signals influence hunger and satiety centers
Leptin = released from adipocytes can inhibit hunger CCK NPY Stretch - stimulat satiety Glucose/Insulin - Dec in glucose will stimulate hunger
41
Major cause of obesity is
Often a lack of physical activity, NOT overeating
42
Dallas Bed Rest Study
Had participants lay in bed for 3 weeks and measure VO2 max before and after
43
Results of Dallas Bed Rest Study
After 3 weeks, participants had dropped 1 L of aerobic capacity and VO2 max After 30 years of aging --> stayed about the same
44
Which has higher impact then, aging or lack of physical activity
no activity had higher impact than 30 years of aging
45
Which is more harmful? Inactivity or Fatness?
Being fit and active trumps negative effects of being obese
46
Which is more harmful? Inactive or unhealthy eating?
diet disease relationship is largely confounded by fitness
47
Does exercise improve longetivity
Generally exercise improves quality of years, not quantity
48
Does exercise promote weight loss?
Maintain FFM Inc fat utilization Dec fat stores
49
The composition of weight loss
Week 1 = mostly water weight loss Week 2/3 = more fat Week 4 = mainly fat, some protein component too (if just diet, protein wedge would be bigger)
50
Effective dieting is NOT
Starving Eliminating a macronutrient Dropping weight as quickly as possible
51
Starvation
Reducing metablic rate, not burning as many calories at rest and then when go off diet will consume a lot and have big rebound weight gain
52
Eliminating a macronutrient
If you are not relying on glucose and you are relying more on fat sources, you can get ketone bodies which inhibit lipolysis so you will primarily lose water weight
53
Effective dieting IS
Resonable reduction in caloric intake Balanced nutritionally Sensible when losses are no more than 1-2 lb per week
54
Consequences of severe weight loss
1. Dehydration that can inpair performance and cognitive ability, decrease in plasma volume and increase n CV strain, impaired thermoregulation and decreased urine formation 2. Chronic Fatigue - muscle wasting and substrate depletion
55
Long term success with seere weight loss
50% return to original weight within 2 or 3 years | only 7% remain at reduced body weight
56
Of those that maintained and kept weight off
78% eat breakfast 75% weigh themselves once a week 62% watch more than 10 hours of TV/week 90% exercise at an hour a day
57
Wight loss from CHO reduction is
NOT from fat loss | 1g CHO is accompanied by 2.6 g water sources
58
Necessity of carbs
Crucial for RBCs and neuronal function | Muscle can consume more than 180 g glucose in 1 hr during exercise
59
Recommendations - Goals for weight loss
1. Diminishes weight related comorbidities 2. Positive social and psych effect 3. Combination of diet and exercise 4. sensible weight loss
60
Recommendations - Goals for physical activity
1. 150 min of moderate activity progressing to 200-300 min per week 2. 2, 30 min strngth training per week 3. Incorporate more into daily routine 4. Make it fun
61
To maintain body weight most female athletes require
at least 23 calories per pound
62
Recommendation for athletes
Concume more mutrient dense small meals throughout the day
63
Signs of an athlete who is not eating enough
``` Hingy and irritable Weight loss Fatigue Amenorrhea (irregular period) Frequent injury Arrested growth Disordered eating ```
64
% of college aged females with eating disorders
15-62%
65
Top 3 things leading to eating disorder in athletes
Prolonged period of dieting New coach Injury.illness
66
Consequence of negative energy balance
Amenorrhea - no cycle for more than 90 days Delayed Menarche - avg for athlete is 14 yrs compared to 12 for nonathlete Anovulation - no bleeding
67
Proliferative phase
High estrogen Endometrial thickening Foliicular dev
68
Secretory phase
High progesterone Vascularization of endometrium Luteal development
69
Importance of estrogen
It inhibits bone reabsorption | It is important for bone health
70
PTH during fasted state
Is increased - promotes bone reabsoprtion/break down
71
Women reach ther peak bone mineral density by age
18 | Athletes is later though so when they decline they will get to a osteoperotic level
72
The hormones that promote one health are supressed within ___ of a negative energy balance diet
5 days
73
Diet Strategy 1 - If furnace is hot enough, enything will burn
Group of fit males stopped training and ate 50% extra calories for 7 days Then 1 group did vigorous exercise and group 2 did nothing Group 1 had no bad effects but group 2 had dec insulin sens, high lipids and high BP
74
Americans eat __ of sugar a day
40 teasoppons
75
Diet Strategy 2 - Targeting CHolesterol
Eating low cholesterol diet - dec LDL by 29% | Receving statins - decrease is by 31%
76
Diet Strategy 3 - Increase water Intake
Drinking 2 cups of water before a meal will decrease caloric intake 9 cups/day F, 13 for M (we typically drink 4) Acute water consumption can increase metabolic rate by 30%
77
Diet Strategy 4 - Paleo
hunter gatherer ancestry - would likely rid us of chronic disease
78
Dietary Periodization
???

PM Exam 6 (2 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions