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Health and Welness > Chapter 7 - Test 2 > Flashcards

Chapter 7 - Test 2 Flashcards

1
Q

Body weight that exceeds the recommended guidelines for good health.

A

Overweight

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2
Q

Body weight that GREATLY exceeds the recommended guidelines for good health, as indicated by a body mass index of 30 or more.

A

Obesity

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3
Q

Obesity is the worst among who?

A

The young and poor

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4
Q

Obesity is increasingly become an issue among children ages between what?

A

2-19

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5
Q

An acceptable body mass index, a fat distribution that is not a risk factor for illness, and the absence of any medical conditions such as diabetes or hypertension that would suggest a need for weight loss.

A

Healthy body weight

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6
Q

Healthy body weight is defined as one that achieves: (4)

A

1.) A healthy BMI
2.) healthy body composition with an acceptable amount of body fat
3.) Fat distribution that isn’t a risk factor for illness
4.) absence of medical conditions that suggest a benefit from weight loss (diabetes and hypertension)

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7
Q

A measure of your weight in relation to your height.

A

Body Mass Index (BMI)

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8
Q

What gender tends to have a higher percentage of body fat than the other?

A

Woman have higher than men

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9
Q

Measure the bodies composition of essential lipids and non-essential lipids.

A

Fat Mass (FM)

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10
Q

Measures the body’s composition of total body water, protein, and bone minerals.

A

Fat-free mass (lean mass) (FFM)

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11
Q

Essential for vital hormone function. If you have a low range of this, hormone production decreases and health problems can occur, such as infertility, loss of sex drive, hair loss, bone loss, lack of menstruation, and depression.

A

Fat

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12
Q

Someone in the “healthy BMI category can have excess body fat and low lean mass, and someone in the overweight or obese BMI category can have high lean mass and low excess body fat. This shows that BMI is only a screening test and why what type of assessment can help determine individual health needs?

A

Body Composition

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13
Q

It can be measured during a physical or fitness assessment. The most accurate methods are expensive and require special equipment, so they are used less frequently.

A

Body Composition

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14
Q

A way of calculating body composition by weighing a person underwater.

A

Immersion

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15
Q

A way of calculating body composition. Uses what special type of x-ray?

A

DXA

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16
Q

Simpler and less reliable method. Measures thickness of skin and fat in several locations of the body

A

Skin fold measurement or caliper testing

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17
Q

Simpler and less reliable method. Send a weak electrical current through parts of the body to measure the electrical resistance of tissue.

A

Bioelectrical impedance

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18
Q

Abdominal fat. Fat carried around and above the waist. Is considered more “active” than fat carried on the hips and thighs. Is a disadvantage because it breaks down more easily and enters the bloodstream more readily.

A

Visceral fat or central obesity

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19
Q

Associated with high cholesterol and a higher risk of heart disease, stroke, diabetes, hypertension, and some cancers.

A

Abdominal fat

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20
Q

Judges location of fat by dividing your waist measurement by your hip measurement.

A

Waist-to-hip ratio

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21
Q

What body shape puts you at greater health risk?

A

apple

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22
Q

True or False?
Obese men tend to accumulate abdominal fat, whereas obese women tend to accumulate fat on the hips and thighs.

A

True

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23
Q

Women fat shifts to the abdomen with the drop in estrogen that occurs at the onset of what? This shift coincides with an increased risk of heart disease for women.

A

Menopause

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24
Q

Type of arthritis caused by excessive wear and tear on joints.

A

Osteoarthritis

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25
Q

True or False?
Women who are obese and become pregnant have a higher chance of having babies with birth defects and birth complications.

A

True

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26
Q

A disease in which the levels of glucose circulation in the bloodstream are too high, and there is not enough insulin to meet the demands. Which sets the stage for heart disease, kidney failure, blindness, and sexual dysfunction.

A

Diabetes

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27
Q

No insulin is produced by the pancreas and has nothing to do with obesity. Must take insulin through injections or an insulin pump.

A

Type 1 Diabetes or juvenile onset

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28
Q

More common and the type that is growing rapidly. For the first time, we are seeing this in children. Insufficient production of insulin and affects the body’s way of handling blood sugar. Treated with diet, exercise, medications, and insulin injections.

A

Type 2 diabetes

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29
Q

People who have been obese or overweight most of their lives are likely to have suffered from what?

A

Bullying and discrimination in obtaining opportunities to gain wages

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30
Q

Where does the influence of weight begin?

A

Genetics

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31
Q

Act in the brain to influence our desire to start and stop eating. They monitor external cues for food such as smells, sights, and textures. They monitor internal cues such as body fat stores, glucose level, free fatty acids, and stomach fullness.

A

Hormones

32
Q

True or False?
When we decrease calorie intake, hormonal signals increase hunger and decrease non resting energy expenditure. In times of food scarcity, these hormonal adaptive changes are life-saving. However, in times of increased access to high calorie foods, the same adaptive changes make intentional weight loss challenging.

A

True

33
Q

Located in the neck, produces a hormone that is involved in metabolism. If this becomes less active, metabolism slows and weight is gained. When this is overactive, metabolism speeds up and weight can be lost.

A

Thyroid gland

34
Q

Affects physiology and in response to it, our bodies release several hormones, including adrenaline and cortisol. Fat cells release fatty acids and triglycerides in response to these hormones and increase the amount of circulating glucose. These responses are vital in enabling the body to handle this, especially physically. The release of glucose provides energy for your muscles so you can fight or flee.

A

Stress

35
Q

The constant presence of adrenaline and cortisol hormones influence fat deposits, which increases the amount of fat stored in the abdomen. Can lead to decease in physical activity, alter sleep patterns, also influence bacteria in your gut, which can increase concerns about weight and composition.

A

Chronic stress

36
Q

Temporary release of glucose to provide energy for muscles to fight or flee.

A

Acute stress

37
Q

An appetite supressant

A

Adrenaline

38
Q

Stimulates appetite.
Example: In high stress situations, such as transitioning to college or final exams week, you eat more for comfort or increase intake of high fat or high sugar foods.

A

Cortisol

39
Q

Between what ages do men and women gain weight?

A

20 and 40

40
Q

True or False?
Age and gender play a role in weight gain. Married men gain more weight than single men. For women, this is the time of pregnancy when weight is obviously gained. The majority of women will lose most of this weight within one year of delivery. As people enter their 50’s, men and women are in danger of weight gain. Men see an increase in abdominal fat. Women in their late 40’s and early 50’s undergo hormone shifts and changes in body fat distribution. Beyond the age of 60, weight tends to decrease due to lower calorie needs, less muscle tissue, and less body mass.

A

True

41
Q

Increased serving size. Happens in homes and in restaurants. Bagels, muffins, and coke bottles used to be contained in smaller amounts but now it has increased tremendously in size.

A

Supersizing

42
Q

Millions of bacteria, viruses, and other microorganisms that reside in your stomach and small and large intestines and play a role in food digestion, absorption of nutrients and metabolism. The way you were born (vaginal birth or cesarean), whether you were breast or formula fed, diet, physical activity, stress, and medications all influence the diversiy and function of this.

A

Gut microbiome

43
Q

When rapid growth occurs, and lean body mass increases and generally reaches it’s peak.

A

Adolescence

44
Q

Increases muscle development and results in greater increases in lean mass and decrease fat mass for males.

A

Testosterone

45
Q

Increases healthy fat deposition in females

A

Estrogen

46
Q

True or False?
Transgender or gender fluid youth can find puberty distressing because the development of secondary sex characteristics may be discongruent with their identified gender and can lead to disordered eating patterns.

A

True

47
Q

What therapy can be used to help reduce psychological distress to transgender or gender fluid youth?

A

Gender-affirming hormone therapy

48
Q

Highlights the fact that components of our environment can make it harder for us to establish health dietary and physical activity patterns, thus increasing the likelihood of unhealthy body composition and obesity.

A

Obesogenic environment

49
Q

Repeated cycles of weight loss and weight gain as a result of dieting. Due to the fad diets that introduce food plans and choices that cannot be maintained for a lifetime. People may lose weight initially, but most return to previous patterns.

A

weight cycling or yo-yo dieting

50
Q

True or false?
Rapid weight loss is associated with loss in lean mass, not fat mass. With rapid weight loss on a highly restrictive diet, the body can enter starvation mode, with decreased basal metabolism. Once off the restrictive diet, the person gains the weight back that was lost and sometimes gain even more before the body’s metabolism readjusts.

A

True

51
Q

What cause more fat to be deposited around the abdomen– the most dangerous zone?

A

Chronic stress

52
Q

The relationship between the calories you take in and the calories you expend. If you take in more calories than you use through metabolism and movement (positive balance) , you store these extra calories in the form of body fat. If you take fewer calories than you need (negative balance), you draw on body fat stores to provide energy. Energy IN must equal energy OUT to maintain current weight.

A

energy balance

53
Q

An estimate of the energy required to process the food you eat through chewing, digesting, and metabolizing. Generally estimated at 10% of energy intake.
For example, if you ingest 2500 calories, you burn about 250 calories processing that food.

A

Thermic effect of food

54
Q

The rate at which the body uses energy to maintain basic life functions, such as breathing, digestion, circulation, and temperature regulation. Affected by factors like age, gender, and weight.

A

Basal Metabolic Rate (BMR)

55
Q

True or False?
protein has a higher thermic effect than simple carbohydrates and fats, meaning it takes more energy to digest a high-protein meal than a high-fat meal. In addition, the more processed foods are, the less energy your body uses digesting them. Thus, what you eat makes a difference in the amount of energy required to digest it.

A

True

56
Q

True or False?
Body composition influences BMR. Lean muscle mass burns more energy (calories) than fat mass. Increasing muscle mass increases your BMR; losing muscle mass decreases it.

A

True

57
Q

It is usually divided into nonexercise activity and exercise activity. Influences the energy balance in two ways. Exercise itself burns calories and exercise increases muscle mass which is associated with a higher BMR.

A

Physical activity

58
Q

The energy expenditure associated with all physical activity that is not specifically exercise related such as the activity of work, daily living, or fidgeting.

A

Nonxercise activity thermogenesis (NEAT)

59
Q

The exercise expenditure associated with exercise activity such as running, biking, or hiking.

A

Exercise activity thermogenesis (EAT)

60
Q

You can estimate your daily energy expenditure by considering: (3)

A

1.) thermic effect of food you eat
2.) energy spent on basal metabolic functions
3.) energy spent on physical activity

61
Q

If you are trying to lose weight, how many pounds a week is a healthy goal? A pound of fat stores how many calories?

A

1-2 pounds, 3,500 cal,

62
Q

True or False?
If you want to increase your weight you will need to increase calorie intake for the week by 3,500 calories to gain 1 pound a week. Basically the opposite of what you’d do to lose weight.

A

True

63
Q

Leads to higher caloric intake and is linked to obesity.

A

High fat intake

64
Q

Have a greater thermic effect than high fat foods.

A

High carb foods

65
Q

True or False?
It takes more energy to process a high carb diet which means less of foods energy is available for storage as fat.

A

True

66
Q

An aggressive option for patients with high health risks because of obesity. They are used for moderately to severely obese patients who have had no success with more conservative approaches. These diets provide a daily intake of 800 calories or less. Must be closely monitored by a physician. Short term only (8-12 weeks)

A

Very Low Calorie Diets

67
Q

Only considered option for patients with a BMI of 40 or higher or for patients with a BMI of 35 with greater health risk or illness. Typically weight loss after gastric surgery ranges from 44-110 pounds. Becoming more popular because it ends long term diseases such as diabetes and hypertension.

A

Surgery

68
Q

Include diet teas, bulking products, starch blockers, diet candies, sugar blockers, and benzocaine. Herbal supplements like turmeric and zingiber. Probiotics.

A

Non prescription Diet Drugs and Dietary Supplements

69
Q

A stimulant found in many OTC weight loss supplements. It can cause cardiac arrhythmia and even death by constricting blood vessels while increasing heart rate and speeding up the nervous system.

A

Ephedra

70
Q

Sudden and unintentional weight loss without a change in diet or exercise can signify a major medical illness. Depression, substance abuse, eating disorders, thyroid disease, infections, and cancer are all associated with unexpected weight loss. Some people just have difficulty keeping weight on. In this case, calorie intake is inadequate for energy output. To gain weight, the person needs to change energy balance. They may need to eat more frequent meals and increase servings of healthy, more energy dense foods like nuts, fish, or yogurt. Adding protein powders or nutritional supplements to the diet as snacks is another option. Aerobic exercise can be reduced and weight training increase as well to help keep weight on.

A

Underweight

71
Q

Began in response the frustration felt by many people trying to lose weight. It encourages self-acceptance. The idea being that we are all different; not everyone can be a super thin supermodel and that larger people can also be healthy people. The only question becomes whether this is leading to greater acceptance of being overweight. Several states have passed laws against weight discrimination. This should not obscure the serious implications of obesity. The goal is to find a balanced approach that combines personal acceptance with promotion of a healthy body composition.

A

Size-acceptance movement

72
Q

What can society do to promote healthy body weight and body image?

A

1.) Promote healthy foods
2.) ask schools to reduce junk food and promote healthy meals
3.) lowering prices of nutritious foods
4.) Allow access to more walking areas and parks
5.) Parents can limit children’s exposure to media and television
6.) Insurance should cover health visits for obesity education or treatment

73
Q

Identify environmental cues associated with unhealthy eating habits. Become conscious of when, where, and why you are eating. For example, if you eat a pastry for breakfast because you stop at a coffee shop on the way to class, consider changing your routine—brew coffee at home and make your own fruit-and-yogurt parfait to take with you.

A

Stimulus control

74
Q

Keep a log of the foods you eat and the physical activity you do. Schedule time for exercise and plan meals to preempt urges and cravings.

A

Self-supervision

75
Q

Recruit others to join you in your healthier eating and exercising habits. Exercise together, encourage each other, and plan nonfood rewards for reaching goals.

A

Social support and positive reinforcement

76
Q

Use relaxation techniques, exercise, and problem-solving strategies to handle stresses in your life, instead of overeating or skipping meals.

A

Stress management

Health and Welness (20 decks)

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