Chapter 12 - Weight Management: Finding a Healthy Balance Flashcards
more than __% of Canadian adults are considered overweight or obese
35%
more than __% of Canadian children are considered overweight or obese
30%
weight stability
calories consumed = calories expended
weight gain
calories consumed > calories expended
weight loss
calories consumed < calories expended
basal metabolic rate (BMR)
the minimum amount of energy the body requires to carry on all vital functions
true or false: BMR varies throughout the lifecycle
true
true or false: BMR is generally lower at birth and decreases until age 2, after which is increases as life progresses
FALSE: BMR is generally higher at birth and increases until age 2, after which it decreases as life progresses
what are 7 factors affecting BMR?
1) body composition
2) physical fitness
3) gender (males approx. 5% higher)
4) Sleep
5) Pregnancy (20% increase)
6) Body temperature
7) age
the amount of energy expended through physical activity depends on what 3 things?
1) volume of exercise (time, number of workouts)
2) intensity of exercise
3) type of exercise
in order to efficiently lose weight what should exercise be combined with?
controlled eating patterns that involve calorie reduction
what are 6 benefits of exercise?
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
what is the most common method used in body composition analysis?
the ‘Two Component’ model of the body
what does the ‘Two Component’ model of the body include?
- lean body mass (LBM)
- Fat Body Mass
- Total Body fat (TBF)
how is lean body mass calculated?
LBM = TBM - TBF (lean body mass = total body mass minus total body fat)
how is total body fat calculated?
TBF = TBM x %Body Fat/100
what are the 2 divisions of fat body mass?
1) storage fat (SF)
2) Essential Fat (EF)
_______ fat is fat that accumulates as adipose tissue
storage fat
adipose = ____
fat
_______ fat serves as an energy reserve
storage fat
what type of fat cushions and protects internal organs?
storage fat
______ fat is mainly subcutaneous distribution
storage fat
average male storage fat = ___%
12%
average female storage fat = ___%
15%