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esc 320 > Chapter 9 (designing Weight Management and Body Comp Programs) > Flashcards

Chapter 9 (designing Weight Management and Body Comp Programs) Flashcards

1
Q

Health risk for underweight

A
  • increase risk of…. Vitamin and mineral deficiency, fluid electrolyte imbalance, osteoporosis, osteopenia, fractures, muscle wasting, cardiac arrhythmia, renal and reproductive disorders
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2
Q

Ideal BMI

A
  • 18.5 to 25
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3
Q

Over weight BMI

A
  • 25-30
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4
Q

Obesity BMI

A
  • > 30
  • regardless of body comp
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5
Q

Underweight BMI

A
  • < 18.5
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6
Q

Health risk for obesity

A
  • increase risk of chronic disease, reduced life expectancy, and reduced quality of life
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7
Q

Where is subcutaneous fat

A
  • under the skin
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8
Q

Where and risks of visceral fat

A
  • inside abdominal cavity outside of organs
  • increased risk of CHD, diabetes, and dyslipidemia
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9
Q

Where and risk of ectopic fat

A
  • inside organs
  • increased risk of CHD, diabetes, and dyslipidemia
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10
Q

What is android obesity

A
  • upper body obesity
  • most waist in trunk
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11
Q

What is gynoid obesity

A
  • lower body obesity
  • fat below waist
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12
Q

Assessment for fat distribution

A
  • waist circumference
  • waist to hip ratio
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13
Q

Energy balance

A
  • energy intake vs energy output
    - positive : weight gain
    - negative : weight loss
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14
Q

What is kilocalorie

A
  • unit of heat energy
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15
Q

Carbohydrates number of kcal

A

4

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16
Q

Protein number of kcal

A
  • 4
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17
Q

Fat number of kcal

A
  • 9
18
Q

How many kcals equal 1 lb of body weight

A
  • 3500 kcal
19
Q

General recommendation of kcals for deficit

A
  • 500 to 1000 kcal/day reduction from normal
  • must stay above 1500 kcal/day
20
Q

Exercise and negative caloric

A
  • will conserve fat free mass
21
Q

Factors to obesity…

A
  • hormones
  • genes (21-62%)
  • number of fat cells
  • environment
22
Q

Set body weight goal steps

A

Step 1 determine target weight by BMI of 30 (28=(target weight/height^2)x703)
Step 2 determine body weight by percent body fat
Step 3 weight loss need

23
Q

Assess kcal intake

A
  • food record and dietary software
  • diet is more effective than exercise
24
Q

Assess kcal expenditure

A
  • estimate RMR
    • doubly labeled water
    • indirect calorimetry
    • formulas
  • estimate additional energy required based on activity level
25
Q

What are the benefits of exercise as part of weight loss

A
  • increase energy expenditure
  • minimize loss of fat free mass
  • increase GH and catecholamines
  • increase aerobic fitness
  • maintains weight loss
26
Q

Dose response to loss weight

A
  • > 250 minutes a week is recommended
  • 150 minutes a week is not enough to prevent weight gain
27
Q

Frequency for weight loss

A
  • > or = 5 days a week
28
Q

Intensity for weight loss

A
  • moderate
29
Q

Time for weight loss

A
  • 30-60 minutes per session
  • > or = 250 minutes a week
30
Q

Type for weight loss

A
  • aerobic
31
Q

How much weight should be loss per week

A
  • < or =2 pounds a week
32
Q

What is the target percent of body weight to lose overall

A
  • 3-10%
33
Q

How many kcal is 1 pound of muscle

A
  • 2800 to 3500 kcal
34
Q

How many extra kcals a day will add body weight

A
  • 500 extra kcal
35
Q

Diet for weight gain

A
  • protein intake is 1.4 to 2 g/kg eaten every 3 to 4 hours
  • need carbohydrates
36
Q

Frequency for weight gain

A
  • novice 3 days a week
  • advance 5-6 days a week
37
Q

Intensity for weight gain

A
  • 65-80% of 1 RM
38
Q

Time for weight gain

A
  • 2:4 secs concentric:eccentric
  • 40-70 sec under tension
  • 2-3 minute rest
39
Q

Type for weight gain

A
  • dynamic resistance
  • multiple exercises per muscle group
  • compound exercises
40
Q

Volume for weight gain

A
  • high
  • 3-6 sets per muscle groups per workout

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