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APK 4175 > Exam 2 > Flashcards

Exam 2 Flashcards

1
Q

Atkins diet

A

Very low Carbohydrate (CHO) < 20g to 60g; no limits on protein and fat

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2
Q

Pritikin diet

A

Unprocessed, Low fat, small portions, low kcal

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3
Q

Weight Watchers

A

Point system well balance is preferred; support system

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4
Q

What fraction of the population is Obese?

A

2/3 or 67%

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5
Q

What happened to fat cells when you lose body fat?

A

With weight loss, cell size diminishes, but fat cell amounts do not decrease

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6
Q

What are the causes for obesity?

A

Genetics, Environment, Sedentary Lifestyle, Over consumption/creeping obesity

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7
Q

What is the best plan for weight loss?

A

Energy in < energy out (Eat less, Exercise more)

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8
Q

Android pattern (Apple)

A

fat around trunk/abdomen or upper body (central region) (high risk CVD)

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9
Q

Gynoid pattern (Pear)

A

fat around the hips, bum, thigh region (Low risk CVD)

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10
Q

High protein diet

A

Increase satiety and thermogenesis and maintenance FFM. Subjects’ loss more BF than those in typical low fat diets. Individuals report feeling fuller. Appears to help in keeping the weight off by increasing protein for individuals on maintenance.

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11
Q

Low Carb diet

A

Less than 20% of calories from Carbs or 20-60 grams/day (aka Atkins diet). Low Carb associated with deficiencies in vitamin A, B6, C and E; folate; calcium; magnesium; iron; potassium; and fiber. Headaches and constipation also a problem.

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12
Q

How do you calculate how much weight you will gain or lose by adding or increasing your daily caloric intake by a given amount?

A

To lose one pound of body fat one must expend 3500 more kcal than consumed (vice versa to gain)

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13
Q

Saturated fat

A

animal <10%
Palm, coconut, kernel, cocoa oils
Cholesterol-animal products
Diets high in saturated fat are also associated with heart disease and cancer.

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14
Q

Unsaturated fat

A

vegetable
Monounsaturated - olive, canola, safflower Polyunsaturated - Fish oils, canola, flaxseed

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15
Q

Complex carbohydrates

A

(Color your plate!) have more nutrition and fiber
Vegetables - 2.5 cups of veggies/day, 3 cups of dark green vegetables/week, 2 cups of orange veggies
Fruits (whole) 2 cups of fruit /day
Whole Grains – half of all grains should be whole

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16
Q

Simple (limit these!)

A

Fruit juice, Sugar & honey, Sweetened drinks

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17
Q

What were some of the major key topics covered in the Dietary Guidelines for Americans of 2010 (choose my plate)?

A

Increase fruits and vegetables!
Color your plate…dark green, red and orange
Whole grains (at least half)
Fat Free milk products
Lean sources of protein: Seafood, poultry, eggs, beans, nuts
Moderate amounts of healthy oils: Fish oils & nuts
Choose foods that provide more potassium, dietary fiber, calcium and vitamin D (veggies, fruits, whole grains, and milk and milk products)

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18
Q

How do you calculate numbers of kcals in a food item given grams of each nutrient?

A

Carbohydrates (CHO) - 4 kcal per gram
Protein – 4 kcal per gram
Fat – 9 kcal per gram
Multiply by these numbers

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19
Q

Food item with: 300 total kcal and 20 grams of fat:

A

Multiply the number of grams times the yields: 1g of fat = 9 kcal -> 20g x 9 kcal=180 kcal -> 180/300= 60% of kcal coming from fat

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20
Q

What are the recommendations for weight loss from NIH/NHLBI) for six months? What are the general recommendation for weight loss per week in pounds?

A

10% of initial body weight, achieved over a 6 month period (1-2lb/week)

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21
Q

Which test measure body composition (%fat to lean mass)?

A

Body composition assessment: Skinfold calipers, Bioelectrical impedance, Hydrostatic weighing, DEXA, Air displacement

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22
Q

Does BMI measure body comp?

A

No, Body mass index (BMI) evaluates an individual’s height and weight

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23
Q

If a client weighs 200 pounds and he is 30% fat, what is his lean weight and what is his lean weight?

A

Estimating total lean mass = total body mass- fat mass. 200 x 0.30 = 60…. 200 – 60 = 140

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24
Q

What is the formula for BMI?

A

BMI is calculated as body weight in kilograms divided by body height in meters squared

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25
What do you have to do to gain/lose weight?
Gain: consume more calories than expended, positive energy balance Lose: consume less calories than expended, negative energy balance
26
Which two minerals are women likely to be deficient in and why? What is their importance?
Women are susceptible to calcium deficiencies because: Energy intake is less than men. Less dairy products consumed Women susceptible to deficiencies in iron because: energy intake is less than men. meat consumption tends to be less than men. losses through menstruation
27
What are considered unsafe approaches to weight loss?
Fad diets, Calories per day too low, Fasting, Diet pills (over the counter), Very-low calorie diets (<1200 kcal) without medical supervision, spot reduction, saunas, sweat suits and body wraps, vibrating belts, electrical stimulators
28
Mediterranean diet:
Whole grains, potatoes and pasta, High in complex carbs and fiber, Little meat and egg consumption, Some seafood and poultry consumption, Sources of fat are olives, olive oil, nuts and fish, High in monounsaturated and polyunsaturated fat intake, Low saturated fat intake
29
Vegetarian diet:
No meat, fish, poultry, dairy or eggs. Low in saturated fat & cholesterol. High in fiber, folate and vitamin C & E, carotenoids
30
Lacto-ovo-vegetarian:
does eat dairy and eggs
31
Vegan:
no animal products or derivatives
32
What about pharmacological treatments for weight loss?
Lipase Inhibition: Fat Malabsorption Agents. Example: Orlistat (Xenical) Appetite Suppressants and Energy Expenditure-Increasing Agents. Example: Phentermine & Fenfluramine (Fen-Phen) and Sibutramine
33
know all the training principles.
Specificity of Training - Adaptations or changes which the body makes in response to training will be specific to the nature of the training stimulus Individuality, diminishing returns, reversibility Overload Principle: Progression, Using FITT
34
Recommendations for cardio
OVERALL >150 min. / wk of mod. exercise. Through either: 30-60 min. of mod. exercise (5d/wk) or 20-60 min. of vig. exercise (3 d/wk). With either: 1 continuous session or accumulation of multiple shorter sessions > 10 min. each. Gradually progress: Frequency, intensity, time, type
35
Resistance training frequency
Train each major muscle group 2-3 days/wk
36
Resistance training intensity
For each exercise: 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, 15-20 repetitions improve muscular endurance.
37
Resistance training time
no time assigned. Dependent on the number of sets, reps and exercises
38
Resistance training type
Use a variety of exercises and equipment. 2 to 4 sets of each exercise will help adults improve strength and power.
39
resistance training recommendations
Very light or light intensity is best for older persons or previously sedentary adults starting exercise (>15 reps) and one set. Adults should wait at least 48 hours between resistance training sessions.
40
Heart Rate Reserve Method (Karvonen)
(50-85% of VO2 max) Maximum HR = 220- AGE Target HR = [(Max HR- Resting HR) x % intensity] + Resting HR
41
Peak HR Method (Age predicted max HR)
Target HR = Max HR x % intensity
42
Talk Test Method!
Uses respiration rate to determine intensity
43
exercise intensity and the fat burning zone
Low intensity aerobic activity does not necessarily lead to greater expenditure of calories from fat. More importantly, the total caloric expenditure for a given period of time is much less than with high-intensity aerobic activity.
44
CVD and exercise
#1 killer of Americans. Physical inactivity is a major underlying risk factor for CVD o Lowers risk by raising HDLs and improving cardiovascular function o Positive effect on other concomitant risk factors for CVD such as diabetes mellitus and obesity o Exercise lowers risk by reducing: Cholesterol (LDL & VLDL), High blood pressure, Insulin resistance
45
Hypertension exercise
Systolic blood pressure should rise, if it drops during exercise, stop immediately refer client to doctor. Systolic BP may be higher to start and thus absolute level will also be higher. If on medication, then BP will be the same as normotensives. Chronic aerobic exercise and moderate intensity weight training (without breath holding) will help lower BP
46
hypertension
Known as the “Silent killer”, BP ≥ 140/90, 1/4 of Americans affected (50 million), DASH diet & low sodium restriction recommended, losing weight and increasing physical activity priority
47
diabetes
Type 1 & Type 2. Excessive abdominal fat is the leading cause of Type 2 diabetes. Risk of CVD higher -> diabetes is positive risk factor for CVD
48
Diabetes & Exercise:
Exercising at an intensity of 50-80% VO2max (or HRR) for 20-60 min 5-7 times per week promotes carbohydrate metabolism and insulin sensitivity. 300 min goal/week additional benefits. Regular physical activity should be promoted through behavior modification. Increased insulin sensitivity leads to improved use of glucose during and after exercise. Resistance training.
49
exercise recommendations to prevent weight regain
may need to increase to 250mins/wk of exercise
50
What are the risk factors for CVD?
Physical inactivity is a major underlying risk factor for CVD, diabetes, obesity, hypertension
51
What are the steps for screening and determining if medical clearance is needed?
PAR-Q form, if any answer is yes, then medical clearance is needed
52
Based on client history, what exercise intensity is the client able to exercise at without medical clearance?
No physical activity history: Light to moderate physical activity Physical activity history: Moderate to vigorous physical activity
53
body mass index (BMI) is a reliable for distinguishing fat mass from lean mass in adults
false
54
waist circumference alone can be used as indicator of health risk, because it reflects the level of abdominal obesity
true
55
body fat distribution can be assessed by
waist to hip ratio
56
what ratio of the U.S. population is considered overweight and obese?
two third
57
which of the following body mass index (BMI) results is considered in the obese category for adults?
greater than 30
58
which of the following conditions related to obesity may increase your chance of serious health problems?
all of the above
59
which of the following habits best explains the reason people gain weight?
eating more calories than expended
60
which other factors influence weight gain?
all of the above
61
which of the following diseases are health risks associated with obesity?
all of the above
62
fatty liver disease can be linked to excess weight
true
63
losing moderate amounts of weight and increasing physical activity may prevent or delay type 2 diabetes
true
64
the recommendation to "eat the rainbow" refers to
make half of your plate fruits and vegetables
65
all of the following are healthier choices of protein EXCEPT
ground beef
66
fat cells can get larger and they can also split to make more cells
true
67
genetics is responsible for more than 50% of the variations in body weight
false
68
the only way to lose weight is by creating a negative caloric deficit (less intake than expenditure)
true
69
there is no relationship between hormones and body weight or body fatness
false
70
toxic food environment refers to the foods in the environment that cause cancer
false
71
weekly weight loss that is deemed safe and effective should be ______ pounds per week
0.5 to 2 pounds per week
72
the management of body weight is dependent on energy balance (kcal in vs. kcal out)
true
73
it is possible to lose only the fat on your abdominal region by doing crunches
false
74
which of the following are possible treatments for obesity?
all of the above
75
which of the following diets is considered a low carbohydrate diet?
Atkins
76
which of the following is considered an energy-yielding nutrient?
fat
77
how many kcal in one pound of fat?
3,500 kcals
78
women are more susceptible to calcium and iron deficiencies because they eat less than men
true
79
which type of cholesterol is responsible for assisting in the removal of low-density lipoprotein (LDL) cholesterol from the blood circulation?
high-density lipoprotein (HDL)
80
a food item has 300 total kcals and 20 g of fat. what percentage of the kcal in this food item are coming from fat?
60
81
a food item has a 30 g of carbohydrates, 5 g of fat, and 20 g of protein. calculate how many kcal of the food is protein
32%
82
X diet requires that you drink a supplement with every meal to lose weight
yes, FAD diet
83
B diet requires that you do not eat carbohydrates past 8 p.m.
yes, FAD diet
84
F diet recommends that half of your plate be fruits and vegetables daily
no, not FAD diet
85
Z diet has a list of several foods that should never be eaten by humans
yes, FAD diet
86
P diet suggest that you can increase your intake of fiber to 25 g daily
no, not FAD diet
87
before embarking in a weight loss program, all clients should undergo indirect calorimetry to accurately determine how many kcals they need to consume per day
false
88
a modification in the body's structure and function in response use to an overload is defined as
training
89
in order for training to occur in a system of the body, that system MUST be slightly stressed or overloaded. This principle is called ______
overload principle
90
which of the following are factors that affect the adaptations to training?
all of the above
91
what RPE should you be between for moderate-intensity exercise?
11-14
92
if the activity you are participating in requires 5 metabolic equivalents (METs), how many milliliters of oxygen would that activity require per kg of body weight?
17.5 mL x kg^-1 x min^-1
93
use the HRR method to calculate training zone for a 30-year-old client with a RHR of 60; with a THR at moderate intensity of 55%. select the correct THR
131.5
94
use the age predicted maximum HR formula to calculate a moderate intensity 55% for a 30-year-old client with a RHR of 60
104.5
95
which of the following BEST describes American College of Sports Medicine (ACSM) recommendations for beginning a neuromotor training?
2-3 days per week, 20-30 min per day, using balance, agility, coordination
96
which of the following BEST describes the ACSM recommendations for cardiovascular exercise?
more than 30 min, moderate intensity, on more than 5 days per week
97
which of the following best describes ACSM recommendations for resistance exercise?
2-3 days per week, train each major muscle group, 2-4 sets
98
which of the following best describes ACSM recommendations for flexibility exercise?
2-3 times per week, hold stretches for 10-30 s, 2-4 repetitions
99
after reading the Tremblay (1994) article, which of the following statements is the most prudent about exercise intensity for overweight/obese clients looking to lose body fat?
low-intensity exercise is recommended because it is safer and better tolerated physically and psychologically
100
what do all major position stands have in common regarding weight loss success?
all of the above
101
which of the following describes one of the benefits of exercise for clients with cardiovascular disease?
exercise increases HDL levels
102
which of the following disease or conditions is known as the "silent killer"?
high blood pressure
103
when working (exercising) with and individual with diabetes, which of the following item listed is the BEST to have on hand at all times in case of hypoglycemia?
sugar
104
Is Albert currently active according to the american college of sports medicine guidelines
no
105
Albert CMR present?
no
106
Albert any signs or symptoms of CVD present
no
107
does albert need medical clearance before begging exercise
no
108
Bases on alberts risk factors is he low or increased risk
increased risk
109
Is Lora currently active according to the american college of sports medicine guidelines
no
110
Lora CMR present?
yes
111
Lora any signs or symptoms of CVD present
no
112
does Lora need medical clearance before begging exercise
yes
113
Bases on Lora risk factors is he low or increased risk
increased risk
114
Is gilda currently active according to the american college of sports medicine guidelines
no
115
gilda CMR present?
no
116
gilda any signs or symptoms of CVD present
yes
117
does gilda need medical clearance before begging exercise
yes
118
Bases on gilda risk factors is he low or increased risk
increased risk

APK 4175 (2 decks)

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