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Exercise Science > Chapter 8 > Flashcards

Chapter 8 Flashcards

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1
Q

how much percent of Canadians are overweight?

A

34%

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2
Q

how much of Canadians are underweight?

A

2%

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3
Q

how much gain in obesity has there been over the past 25 years?

A

9%

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4
Q

how much percent of US adults are overweight?

A

More than 60%

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5
Q

how much percent of US adults are obese?

A

More than 30%

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6
Q

obesity has _______ since 1960

A

doubled

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7
Q

At current rates, all American adults will be

overweight by which year?

A

2030

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8
Q 
Overweight = characterized by a body weight
that falls (3 things):
A 
1. above the range associated with
minimum mortality
2. weighing 10% or more over
recommended weight
ORRRRRR
3. having a BMI over 25
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9
Q

Obesity = severely overweight, with: (3 things)

A
  1. excess of body fat
  2. weighing 20% or more over
    recommended weight
    ORRRRRR
  3. having a BMI over 30
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10
Q

how much money spent treating obesity-related

health problems in Canada?

A

$ 2 billion / year

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11
Q

how much percent rise has there been in type 2 diabetes in Canada?

A

33%

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12
Q

how many premature deaths are there annually in

Canada?

A

21,000+

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13
Q

one of the six major controllable

risk factors for heart disease is?

A

obesity

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14
Q

how much weight loss in obese
individuals can reduce the risk of certain
diseases and increase life expectancy?

A

Weight loss of only 5-10%

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15
Q

Can Someone be Over-fat and Fit?

A 
YES- Research at the Cooper Institute finds
those that are fit (based on
cardiovascular testing) have a lower
mortality risk than those who are unfit,
even if overweight or obese
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16
Q

Genetic factors influence:

A

body size and shape,
body fat distribution,
and metabolic rate

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17
Q

Genetic contribution to obesity estimated to be how much percent of the problem?

A

5-40% (genetic factors difficult to control)

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18
Q

the sum of all vital
processes by which food energy and
nutrients are made available to and
used by the body =

A

metabolism

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19
Q

the energy
required to maintain vital body
functions; the largest component of
metabolism =

A

Resting metabolic rate (RMR)

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20
Q

RMR is higher in (3 answers):

A
  1. men (larger, more muscle mass, etc.)
  2. People with more muscle mass
  3. People who exercise
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21
Q

RMR is lower in:

A
  1. Women (smaller, less muscle mass, etc.)
  2. People who are sedentary
  3. People who have lost weight
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22
Q

Energy balance equation:

A

Energy in: food calories

Energy out: physical activity (20-30%)
                    food digestion (+/- 10%)
                    Resting metabolism (65-70%)
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23
Q

Physiological Factors Contributing to Excess

Body Fat:

A

Hormones

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24
Q

what plays a role in the accumulation of

body fat?

A

hormones

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25
Q

what hormone may be involved in

the regulation of appetite and metabolic rate?

A

the hormone leptin

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26
Q

Hormonal changes in women (puberty,

childbirth, menopause) affect:

A

amount + location

of body fat

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27
Q

Weight cycling, or “yo-yo” dieting may affect

RMR, but:

A

weight loss is still a health benefit

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28
Q

compared to 1991, Canadians now ..

A
  1. consume 400 more calories/day
  2. consume 50 g. more refined and simple carbohydrates/day
  3. eat out more often -
  4. eat + CHO, ++ fat, = protein,
    larger portions, + sugar.
29
Q

Canadians eat in restaurants about:

A

300x per year (average: 5.75 times / week).

30
Q

People tend to underestimate their actual

portion sizes by about:

A

25%, or about 600 calories

per day

31
Q

People tend to overestimate their actual calorie
expenditure and activity level – studies show as
much as:

A

40 - 50% unintended exaggeration

32
Q

there is a strong correlation (60%) between incidence of

overweight and:

A

amount of TV watched

33
Q

Canadian activity level has declined by approx. :

A

200 to 400 calories / day

34
Q

Physical activity levels have declined; on

average, Americans spend:

A
  • 15 minutes per day exercising

- 170 minutes per day watching TV + movies

35
Q

Eating can substitute as a way of:

A

coping with stressful situations

36
Q

what kind of influences form
established eating patterns and can be
difficult to recognize and change?

A

Cultural and family influences

37
Q

More women tend to be obese at _____ and more men are obese at _____

A

lower income levels

higher income levels

38
Q

“low fat burners” =

A

people who convert more

dietary fat to body fat

39
Q

foods high in protein are often:

A

high in fat

40
Q

for weight and nutritional management, Consume foods with :

A

high nutrient density
and
low energy density

41
Q

increase daily physical activity to at least:

A

30 minutes per day

42
Q

to lose weight or maintain weight loss, how many minutes per day of exercise is recommended?

A

60-90

43
Q

CV endurance exercise compared to other forms of exercise does what?

A

burns more calories

44
Q

Calories are burned during:

A

the exercise period

and during the recovery period

45
Q

Strength training builds muscle mass, which

can increase:

A

metabolic rate

46
Q

High intensity exercise may not be as:

A

sustainable as moderate intensity exercise (motivation, enjoyment, etc.)

47
Q

Low-intensity exercise: more energy burned …

A

from fat

48
Q

High intensity exercise: more energy burned…

A

overall

49
Q

Thoughts about yourself and how you think
of yourself within your environment – images
of the “ideal” self can promote:

A

low self-esteem

50
Q

ongoing and self-evaluative

internal dialogue is also known as:

A

Realistic “self-talk”

51
Q

Don’t try to lose more than:

A

0.25 – 1 kg per week

52
Q

7700 calories corresponds to:

A

1 kg. of body

weight (3500 calories = 1 pound)

53
Q

how much percent of
people who lose weight
are able to maintain it
over time?

A

only 10-15%

54
Q

Low-carbohydrate diets have not been proven
safe over the long-term – high fat or high protein
diets may lead to:

A

heart disease

55
Q

Low-fat diets should focus on:

A

nutrient dense
foods, especially whole-grains, fruits, and
vegetables

56
Q

People who have been successful at long-term

weight loss:

A

track food intake + engage in 60 or

more minutes of physical activity per day

57
Q

Prescription weight-loss drugs cause moderate

weight loss, but all have:

A

risks and side effects

58
Q

Prescription weight-loss drugs are recommended

only for people:

A
  • with a BMI over 30
  • unable to lose weight with lifestyle changes
  • balance between risks from drugs
    + risks from chronic obesity *
59
Q

Surgical intervention may be recommended for
some people who have a BMI of __ or higher or
who are __ or more pounds overweight

A

40, 100

60
Q

what modifies the
gastrointestinal tract by changing the size of
the stomach or how the intestine drains,
restricting the amount of food that can be eaten?

A

Gastric bypass surgery

61
Q

the mental representation a

person holds about her or his body =

A

body image

62
Q

Body dysmorphic disorder (BDD):

A

n Related to obsessive-compulsive disorder
n Can lead to depression, social phobia, suicide
n Treated with medication and psychotherapy

63
Q

n Muscle dysmorphia =

A

a disorder characterized by
distorted body image; affected people (often male
body builders) inaccurately perceive themselves
as small, with underdeveloped muscles

64
Q

a serious disturbance in
eating pattern and behavior, characterized by a
negative body image and concerns about body
weight or body fat =

A

eating disorder

65
Q

major types of eating disorders:

A

n Anorexia nervosa
n Bulimia nervosa
n Binge-eating disorder

66
Q 
\+ refusal to maintain body weight at a
minimally healthy level
\+ an intense fear of gaining weight or
becoming fat
\+ Distorted body image, obsessive
exercising
\+ Severe medical complications, muscle
wasting, heart damage, including death
======?
A

anorexia nervosa

67
Q

+ recurrent episodes of binge eating and purging:
overeating (e.g. 1,000 to 60,000 calories) and then using
compensatory behaviors such as vomiting +
excessive exercise to prevent weight gain.
+ Begins in early adolescence or adulthood
+ Weight may fluctuate somewhat, no great losses
+ Binge-purge cycles place tremendous stress on the
body, including acid damage to mouth + teeth
===========?

A

bulimia nervosa

68
Q 
n Eating patterns:
n eating very rapidly
n eating until uncomfortably full
n eating when not hungry
n eating alone
n lack of control over eating behavior in general
n Feelings of guilt, shame, and depression
=========?
A

binge eating disorder

Exercise Science (14 decks)

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