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Intro kinesiology > Chapter 12 - Weight Management: Finding a Healthy Balance > Flashcards

Chapter 12 - Weight Management: Finding a Healthy Balance Flashcards

1
Q

more than __% of Canadian adults are considered overweight or obese

A

35%

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2
Q

more than __% of Canadian children are considered overweight or obese

A

30%

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3
Q

weight stability

A

calories consumed = calories expended

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4
Q

weight gain

A

calories consumed > calories expended

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5
Q

weight loss

A

calories consumed < calories expended

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6
Q

basal metabolic rate (BMR)

A

the minimum amount of energy the body requires to carry on all vital functions

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7
Q

true or false: BMR varies throughout the lifecycle

A

true

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8
Q

true or false: BMR is generally lower at birth and decreases until age 2, after which is increases as life progresses

A

FALSE: BMR is generally higher at birth and increases until age 2, after which it decreases as life progresses

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9
Q

what are 7 factors affecting BMR?

A

1) body composition
2) physical fitness
3) gender (males approx. 5% higher)
4) Sleep
5) Pregnancy (20% increase)
6) Body temperature
7) age

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10
Q

the amount of energy expended through physical activity depends on what 3 things?

A

1) volume of exercise (time, number of workouts)
2) intensity of exercise
3) type of exercise

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11
Q

in order to efficiently lose weight what should exercise be combined with?

A

controlled eating patterns that involve calorie reduction

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12
Q

what are 6 benefits of exercise?

A

1) strengthens the heart
2) improves endurance
3) provides a means of managing stress
4) helps prevent osteoporosis
5) burns calories
6) increases metabolic rate

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13
Q

what is the most common method used in body composition analysis?

A

the ‘Two Component’ model of the body

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14
Q

what does the ‘Two Component’ model of the body include?

A
  • lean body mass (LBM)
  • Fat Body Mass
  • Total Body fat (TBF)
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15
Q

how is lean body mass calculated?

A

LBM = TBM - TBF (lean body mass = total body mass minus total body fat)

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16
Q

how is total body fat calculated?

A

TBF = TBM x %Body Fat/100

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17
Q

what are the 2 divisions of fat body mass?

A

1) storage fat (SF)

2) Essential Fat (EF)

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18
Q

_______ fat is fat that accumulates as adipose tissue

A

storage fat

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19
Q

adipose = ____

A

fat

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20
Q

_______ fat serves as an energy reserve

A

storage fat

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21
Q

what type of fat cushions and protects internal organs?

A

storage fat

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22
Q

______ fat is mainly subcutaneous distribution

A

storage fat

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23
Q

average male storage fat = ___%

A

12%

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24
Q

average female storage fat = ___%

A

15%

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25
Q

true or false: excess storage fat is associated with numerous health problems

A

true

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26
Q

______ fat is required for normal physiological functioning

A

essential fat

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27
Q

list 9 places essential fat is present

A

1) bone marrow
2) heart
3) lungs
4) liver
5) spleen
6) kidneys
7) intestines
8) muscle
9) central nervous system

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28
Q

essential fat comprises about ___% of body weight for the average male

A

3%

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29
Q

essential fat comprises about ___% of body weight for the average female

A

12%

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30
Q

true or false: storage fat is gender specific

A

false: essential fat is gender specific

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31
Q

where is the gender-specific essential fat located/involved?

A
  • mammary glands
  • pelvic region
  • involved in hormone-related functions and pregnancy
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32
Q

what are the 2 ways of measuring body fat?

A

1) direct measurement

2) indirect measurement

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33
Q

______ measurement of body fat involves grinding tissue

A

direct measurement

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34
Q

which way of measuring body fat measures fat via chemical analysis

A

direct measurement

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35
Q

true or false: direct measurement of body fat is impractical for living organisms

A

true

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36
Q

direct measurement is used with _____

A

cadavers

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37
Q

list 5 methods of indirect measurement of body fat

A

1) skin fold callipers
2) hydrostatic weighing
3) bod pod
4) bioelectrical impedance
5) DEXA

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38
Q

skin fold callipers

A

measure skin fold thickness to predict or estimate total body fat

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39
Q

what is skin fold calliper testing based on?

A

based on the assumption that subcutaneous fat is directly related to total body fat

40
Q

what is the accuracy of skin fold calliper testing?

A

accuracy is +-3 when performed correctly

41
Q

hydrostatic weighing

A

determines body density to be used in further equations that calculate percent body fat

42
Q

what is hydrostatic based on?

A

based on archimedes’ principle of water displacement - an object submerged in water yields a buoyant force equal to the weight of water displaced

43
Q

to calculate body fat with hydrostatic weighing, what 4 measurements are needed?

A

1) body weight on land
2) underwater body weight
3) water density at the performed temperature
4) residual lung volume

44
Q

what is a more accurate measure: hydrostatic weighing or skin fold callipers?

A

hydrostatic weighing is more accurate

45
Q

what is a very accurate measure or body fat, but also comes with a high expense?

A

the bod pod

46
Q

what can the bod pod do that hydrostatic weighing can not?

A

may facilitate measuring large or heavy individuals because it does not involve underwater submersion

47
Q

what does the bod pod use to calculate body fat percentage?

A

air displacement

48
Q

what is bioelectrical impedance based on?

A

based on differences in electrical conductivity between fat-free mass and fat mass

49
Q

how is percent body fat calculated in BIA?

A

percent body fat is calculated from measures of body density determined by passing an electrical current through the body

50
Q

what is BIA influenced by?

A

the subjects hydration level

51
Q

true or false: the more hydrated someone is, the heavier the BIA measurement will be

A

FALSE: the more hydrated someone is, the leaner the BIA measurement will be

52
Q

DEXA can be used to determine ___________ and can also measure bone density (bone mineral content)

A

body composition

53
Q

what is an easy, inexpensive method for determining an individuals healthy body weight?

A

BMI (Body mass index)

54
Q

how is BMI calculated?

A

BMI = Weight (Kg)/[Height (m)]2

55
Q

what are the 3 general ranges of BMI?

A

1) underweight
2) healthy or acceptable weight
3) overweight (severe overweight or morbid obesity)

56
Q

a BMI score above ___ is classified as obese and associated with an increased risk of developing health problems

A

30

57
Q

true or false: health problems are associated with BMI’s classified as being within the underweight range

A

true

58
Q

who is the BMI intended for?

A

men and women aged 20-65

59
Q

who is BMI strictly not intended for? (list 5)

A

1) babies
2) children
3) teenagers
4) pregnant women
5) very muscular people, such as athletes

60
Q

somatotyping - the human body is composed of what 3 things?

A

1) roundness
2) muscularity
3) linearity

61
Q

_______ exhibit a round appearance and a predominance of the gut and visceral organs

A

endomorphs

62
Q

list 3 sports that require an endomorph body type

A

wrestling, weight-lifting and throwing events

63
Q

_______ exhibit a predominance of muscle

A

mesomorphs

64
Q

list 3 sports that require a mesomorph body type

A

body building, swimming and decathlon

65
Q

_______ exhibit a predominance of linearity and tend to be tall and thin

A

ectomorphs

66
Q

list 4 sports that require a ectomorph body type

A

marathon, basketball, horse-racing and high-jump

67
Q

obesity

A

having an excess of body fat beyond some particular standard

68
Q

for a male (aged 17-50) to be classified as obese, their body fat percentage has to be above ____%

A

20%

69
Q

for a female (aged 17-50) to be classified as obese, their body fat percentage has to be above ____%

A

30%

70
Q

true or false: obesity has reached epidemic proportions in the western world

A

true

71
Q

true or false: 45% of Canadian men are considered obese

A

FALSE: 35% of Canadian men are considered obese

72
Q

true or false: 27% of Canadian women are considered obese

A

true

73
Q

list 6 health problems associated with obesity

A

1) coronary heart disease
2) stroke
3) hypertension
4) Diabetes
5) Osteoarthritis
6) Some cancers

74
Q

obese individuals are often viewed as _____ (just like to eat), however, they do not generally consume large amounts of calories

A

gluttonous

75
Q

true or false: physically active individuals have been shown to consume more calories than obese individuals

A

true

76
Q

is obesity more often the result of too little activity or the result of overeating?

A

more often the result of too little activity

77
Q

creeping obesity

A

result of a long term change in energy balance that results in gradual fat gain over a period of time

78
Q

____ extra calories per day results in 1 pound of weight gain per week.

A

500 extra calories

79
Q

true or false: overweight automatically means obese

A

FALSE: overweight does not necessarily mean obese

80
Q

what is important when making the distinction between overweight and obese?

A

body composition

81
Q

what has happened to the weight loss industry as the obesity rates rise?

A

it has become a billion-dollar industry

82
Q

what are 3 examples of fad diets?

A

1) high protein, low carb
2) high carb, low protein
3) limited food choice diets (grapefruit)

83
Q

true or false: most diets are ineffective and can be hardmful

A

true

84
Q

what is the best approach to weight management?

A

following Canada’s food guide and engaging in regular physical activity

85
Q

what 4 things can chronic dieting lead to?

A

1) retardation of physical growth
2) menstrual irregularities in females
3) lowered metabolic rate
4) development of eating disorders

86
Q

what are the 2 major eating disorders within the general population?

A

1) anorexia nervosa

2) bulimia nervosa

87
Q

what is a related syndrome to anorexia and bulimia?

A

Binge Eating Disorder (BED)

88
Q

list 7 factors involved in the development of eating disorders

A

1) dissatisfaction with body image
2) distortions in thinking
3) perfectionist beliefs
4) excessive self-criticism
5) fear of fat
6) excessive dieting
7) preoccupation with food

89
Q

individuals affected by anorexia nervosa typically weigh less than ___% of normal weight

A

85%

90
Q

what are 5 symptoms with anorexia nervosa?

A

1) dry skin
2) amenorrhea
3) reduced bone mass
4) brittle nails
5) carotene pigmentation (yellowish appearance of the palms and soles of the feet)

91
Q

what is bulimia nervosa characterized by?

A

characterized by continual episodes of binge eating followed by purging

92
Q

binge eating disorder

A

involves ingesting large amounts of food without purging

93
Q

true or false: binge eating is never encouraged

A

FALSE: binge eating is encouraged in some sports such as sumo wrestling and football

94
Q

in most cases, what does binge eating lead to?

A

obesity

95
Q

Female Athlete Triad (FAT)

A
  • disordered eating: poor diet choices to extremes of anorexia or bulimia
  • amenorrhea
  • osteoporosis

Intro kinesiology (19 decks)

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