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Principles Of Fitness Training (KPER 3512) Final Exam > Ch. 20 - Weight Management > Flashcards

Ch. 20 - Weight Management Flashcards

1
Q

What is the definition of obesity?

A

Obesity is characterized by excessive fat mass and is causally linked to adverse health outcomes

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2
Q

When was obesity labeled as a disease?

A

2013

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3
Q

What is the purpose of labeling obesity as a disease?

A

Labeling obesity as a disease was intended to decrease weight bias and stigma

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4
Q

What measurement is often used to define obesity, even though it doesn’t directly measure body fat?

A

Body Mass Index (BMI)

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5
Q

According to BMI, what value is considered obese?

A

A BMI ≥30 kg · m−2 is considered obese

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6
Q

What is the BMI range for Grade 1 obesity?

A

The BMI range for Grade 1 obesity is 30.0 to 34.9 kg · m−2

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7
Q

What is the BMI range for Grade 2 obesity?

A

The BMI range for Grade 2 obesity is 35.0 to 39.9 kg · m−2

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8
Q

What BMI value is indicative of Grade 3 (extreme) obesity?

A

A BMI of 40 kg · m−2 or higher is indicative of Grade 3 (extreme) obesity

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9
Q

Besides BMI, what other measurement is used as a screen for obesity?

A

Waist circumference

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10
Q

What is the waist circumference threshold for men to be considered a screen for obesity?

A

A waist circumference of ≥102 centimeters (40 inches) for men is used as a screen for obesity

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11
Q

What is the waist circumference threshold for women to be considered a screen for obesity?

A

A waist circumference of ≥88 centimeters (35 inches) for women is used as a screen for obesity

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12
Q

What type of disease is obesity considered to be?

A

Obesity is a complex, multifactorial disease

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13
Q

What is the fundamental cause of increased body weight?

A

Positive caloric balance leads to increased body weight

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14
Q

What are the two main categories of genetic factors contributing to obesity?

A
  • Monogenic: Inheritable diseases that preclude someone to obesity
  • Polygenic: Lifestyle
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15
Q

What percentage range of the interindividual variation in obesity is attributed to inheritance?

A

Inheritance is responsible for 40% to 70% of the interindividual variation in obesity

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16
Q

Approximately what percentage of the variance in percent body fat is attributable to genetics?

A

Approximately 25% of the variance in percent body fat is attributable to genetics

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17
Q

Despite genetic predisposition, what capacity do individuals have regarding their body weight and fat?

A

Even with genetic predisposition, individuals have a great capacity to affect body weight and fat

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18
Q

What are the two main components of lifestyle and environmental factors related to obesity?

A
  • Energy Intake
  • Energy Expenditure
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19
Q

True or False: Energy intake increases over time.

A

True

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20
Q

What are the three components of energy expenditure?

A
  • Basal metabolic rate
  • Thermic effect of food
  • Physical activity

PA has biggest variability

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21
Q

True or False: There has been an increase of occupational energy expenditure over time.

A

False, it has decreased

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22
Q

What is the relationship between low levels of physical activity and weight?

A

Low levels of physical activity lead to an increased likelihood of weight gain and development of obesity

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23
Q

What is the general recommended rate of weight loss per week?

A

General guidelines recommend a weight loss of 1 to 2 pounds (0.45 to 0.9 kilograms) per week

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24
Q

What is the general recommended weekly calorie deficit for weight loss?

A

General guidelines recommend a calorie deficit of 3,500 to 7,000 kcal per week

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25
Is the 3,500 kcal per pound rule a strict rule or an estimate?
The 3,500 kcal = 1 pound is an **estimate rather than a rule** because energy expenditure is a dynamic process
26
How should standard testing for physical activity be approached for weight loss?
Standard testing modes and protocols for physical activity should be individualized based on: * Fitness * Ambulatory capacity * Current physical activity
27
What type of environment is important for physical activity interventions for weight loss?
It is important to have a **comfortable and safe** environment for physical activity
28
What type of relationship exists between the level of physical activity and weight loss?
There is a **dose–response relationship** with increasing levels of physical activity, resulting in greater weight loss
29
What is the approximate weight loss associated with **more than** **150 minutes** of physical activity per week?
Physical activity >150 minutes per week is associated with **modest weight loss of ~2 to 3 kilograms**
30
What is the approximate weight loss associated with **more than** **225 to 420** minutes of physical activity per week?
Physical activity >225 to 420 minutes per week is associated with **weight loss of 5 to 7.5 kilograms**
31
Besides aerobic activity, what other type of training is important for weight loss?
Resistance training
32
What are the potential benefits of resistance training during weight loss?
Resistance training **may maintain** or **increase lean mass**
33
How much moderate-intensity physical activity does the ACSM recommend for weight-loss maintenance per week?
The ACSM recommends **>250 minutes per week of moderate-intensity** physical activity for weight-loss maintenance
34
What is the National Weight Control Registry?
The National Weight Control Registry provides information on the habits of adults who successfully lose weight and maintain weight loss
35
What percentage of individuals in the National Weight Control Registry used exercise for weight loss and maintenance?
Over 85% of individuals in the National Weight Control Registry used exercise
36
What were the common dietary approaches used by individuals in the National Weight Control Registry?
A common dietary approach involved a **diet low in total calories and low in fat**
37
What was a common practice regarding weight monitoring among individuals in the National Weight Control Registry?
Weight was **monitored frequently**
38
How much did most individuals in the National Weight Control Registry exercise per day, and what type of exercise was common?
Most individuals in the National Weight Control Registry exercised about **1 hour per day (80% used walking)**
39
What is helpful to know regarding calories for weight loss?
It is helpful to know the **number of calories needed to sustain current body weight**
40
What are the three main components that contribute to daily caloric need?
The three main components that contribute to daily caloric need are: * Resting metabolic rate (RMR) * Thermic effect of food * Energy expended in daily activities
41
What % does activity, the thermic effect of food, and RMR contribute to daily caloric needs?
* **Activity:** 20-30% * **Thermic effect of food:** 1-% * **RMR:** 60-70%
42
What is the relationship between resting metabolic rate and body size?
RMR is **proportional to body size**
43
What is the relationship between resting metabolic rate and age?
RMR **decreases with age**
44
How does muscle tissue compare to fat tissue in terms of metabolic activity?
Muscle is **more metabolically active** than fat
45
What is the formula provided for estimating resting metabolic rate when fat-free mass (FFM) is known?
RMR (kcal · day−1) = 370 + (21.6 × FFM in kg) | Why is sex uniportant in this formula? ## Footnote Only measuring FFM, which is independent of sex
46
What should be the focus of dietary changes for weight management?
Dietary changes should focus on **healthy patterns**
47
What are some core food groups recommended for a healthy eating pattern?
* Vegetables * Fruits (raw preffered) * Grains (1/2 whole grain) * Dairy (if tolerated) * Protein * oils (at appropriate calorie levels)
48
What is the scope of practice for fitness professionals regarding nutrition?
* Fitness professionals are **not Registered Dietitians** and **should not be providing medical nutrition therapy to clients** * They should only provide information based on established nutrition guidelines, such as the 2020-2025 Dietary Guidelines for Americans
49
What type of hormone therapies have been found effective for weight loss?
**Nutrient-stimulated hormone therapies** have been found to be effective for weight loss (e.g., GLP-1RA)
50
For whom might bariatric surgery be a weight management option?
Bariatric surgery may be an option for individuals with extreme obesity | This shrinks stomach size
51
What is recommended regarding exercise and diet after bariatric surgery?
* Exercise programming is recommended following recovery from surgery * Diet and exercise should be overseen by medical professionals
52
What should be the focus when aiming to gain weight?
The focus when aiming to gain weight should be on **accumulating FFM (fat-free mass)**
53
What type of exercise should be added to the aerobic routine for weight gain?
**Resistance training** should be added to the exercise routine for weight gain
54
What should be ensured before attempting to gain weight?
Ensure there is **no other underlying condition** causing weight loss or struggles with gaining weight
55
What are general tips for increasing weight over time?
Increasing caloric intake by 200 to 1,000 kcal · day−1 by: * Increasing meal size * Number of meals or number of between-meal snacks * Adding resistance training to the daily routine
56
What is the recommended protein intake for intensely training individuals aiming to gain weight?
When training intensely, make sure to consume **1.5 grams of protein each day for each kilogram of body weight**
57
What is Anorexia Nervosa characterized by?
Anorexia Nervosa is characterized by a **preoccupation with body weight that leads to self-starvation**
58
What are the 3 key criterion for Anorexia Nervosa?
**1)** restriction of energy intake relative to requirements, leading to significantly low body weight **2)** Intense fear of gaining weight **3)** Disturbance in self image (regarding body) that does not mirror relality or a lack of recognition of seriousneess of current body weight
59
What are the defining characteristics of Bulimia Nervosa?
Bulimia Nervosa is characterized by recurrent **episodes of binge eating and recurrent inappropriate compensatory** behaviors to prevent weight gain | Like self-induced vomitting after eating (purging)
60
What is the frequency and duration criteria for the behaviors in Bulimia Nervosa for diagnosis?
For diagnosis of Bulimia Nervosa, the individual must have engaged in binge eating and inappropriate compensatory behaviors at least **once per week for 3 months**
61
What is the primary characteristic of Binge-Eating Disorder?
Binge-Eating Disorder is characterized by **consuming large amounts of food in a short time**
62
What behavior is NOT associated with Binge-Eating Disorder?
Purging
63
What is the frequency and duration criteria for binging in Binge-Eating Disorder for diagnosis?
For diagnosis of Binge-Eating Disorder, the individual must engage in binging at least **once per week for 3 months**
64
What is disordered eating?
Disordered eating is a **subclinical condition of unhealthy eating patterns**
65
What is a potential outcome of disordered eating?
Disordered eating may lead to **a clinical eating disorder**
66
Why is it important for fitness professionals to be aware of signs of disordered eating?
It is important for fitness professionals to be aware of signs of disordered eating because it is a subclinical condition that may lead to a clinical eating disorder
67
# Article What are the potential benefits of combining physical activity with antiobesity medications?
While data on enhancing initial weight loss are limited, combining physical activity (including both aerobic and resistance) with antiobesity medications can enhance cardiorespiratory fitness, muscle strength and function, muscle quality, and potentially attenuate the loss of lean body mass and muscle. It's crucial for long-term maintenance
68
# Article Is high-intensity interval training (HIIT) superior to moderate-to-vigorous continuous exercise for body weight regulation?
Not superior, but viable alternative
69
# Article What type of multimodal physical activity does the ACSM recommend for overall health benefits?
The ACSM recommends multimodal physical activity including aerobic activity, resistance activity, mind-body activities (like yoga), and balance training for holistic health benefits beyond weight and adiposity

Principles Of Fitness Training (KPER 3512) Final Exam (10 decks)

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