EXAM 2 Flashcards
The belief that our destiny is in our genes is the ____ barrier to change.
the indifference and helplessness barrier (pg.51)
Determine the recommended weight of 30 year old female with a percent body fat of 28%, a body weight of 150 pounds, and the desire to have a percent body fat of 21%.
RBW: 150*.28 = 42, LBM: 150-42 = 108, Desired: 108/ (1-.21) ~ 137 lb.
A weakness of height-weight tables is the inability to discriminate between lean and fat weight. Height and weight is also the primary data for _____ analysis.
BMI (pg.133)
Atherosclerosis is caused by:
fatty cholesterol deposits in walls of the arteries leading to formation of plaque. (E.g. tobacco, high blood pressure)
Skinfold technique measurement for men usually uses the _____ site
chest, abdomen, and thigh
Body weight/fat set point theory does not state that:
the human body has a setpoint for controlling both appetite and the amount of fat stored. It is hypothesized to work like a thermostat for body fat, maintaining fairly constant body fat. (Pg.162)
Scientific evidence indicates there is significant increase in risk for disease when BMI exceeds:
25 (pg.132)
The typical amount of essential fat in men is _____ percent of the body.
3%
Avoiding unnecessary snacking by doing yardwork, going for a walk, or flossing after dinner illustrates the change process of:
Countering
Heart rate reserve (HRR) is calculated by:
the difference between resting heart rate (HRrest) and maximum heart rate (HRmax). HRR=HRmax-HRrest
At least 30% above recommended body weight.
obese
Overload can be accomplished by increasing the _____.
weight repetitions, speed of contractions, and lowering resting intervals.
To calculate fat weight, body weight is _____ percent body fatness.
multiplied by
To calculate lean body weight:
Bodyweight - Fat weight
Name the substance released from the inner lining of the blood vessel which keeps blood vessels clean and healthy.
Nitric oxide
Highly trained athletes seeking maximum strength development often workout using _____ RM.
1-6
A study showed that after weight loss due to exercise, most people need to continue exercising _____ minutes each day to maintain the weight loss.
30
Very low calorie diets usually:
Know to reduce Basal Metabolic Rate (BMR)….Decreases metabolism
Increases in VO2max are best realized for fit individuals at an intensity of:
60%-80%
The suggested lower limits of daily caloric consumption are _____ for men and _____ for women (respectively).
1,500 for men and 1,200 for women (respectively).
An added pound of muscle raises BMR approximately _____ calories each day.
35
Physical inactivity is more prevalent in______?
women, less educated, impoverished, elderly.
Determine the lean body mass of a 20 year old person with a body weight of 200.
Cannot be done need the %Fat
Determine the fat weight of a 20 year old person with a percent body fat of 25% and a body weight of 375 pounds.
.25(375) = Fat Weight: 93.75
In the United States, _____ percent of the men and _____ percent of the women are obese.
32.6 percent of the men and 36.2 percent of the women are obese.
Calculate the expected calories required to perform 30 minutes of vigorous Aerobic exercise by a well-conditioned 120 pound female.
Vigorous (.095) 120 30min = 342 calories
_____ percent of new and returning exercisers area at risk for early dropout.
70%
Obesity has been defined as a BMI of _____ and higher.
25 and higher.
Discovering behavior triggers using logs and journals.
Behavior analysis
Once a behavior has been maintained for more than five years, a person is said to be in the _____ stage
termination/adoption stage
Non-smoking areas, health-oriented cafeterias, and advocacy groups are examples of:
social liberation
When people think that tomorrow, next week, or after the holiday is the best time to start change, they are practicing the ____ barrier to change.
the procrastination barrier
The science of behavior therapy has established that most behaviors we adopt in life are:
product of the environment (Chapter 2)
Type II Diabetes is:
a lifelong (chronic) disease in which there are high levels of sugar (glucose) in the blood. Type 2 diabetes is the most common form of diabetes occurring in 90% of people.
Accepting responsibility to change.
Contemplation stage
Overweight has been defined as a BMI of
25 and higher.
In the United States, _____ percent of the men and _____ percent of the women are overweight.
70.8 (74) percent of the men and 61.8 (64) percent of the women are overweight.
When performing with 8 to 12 RM to increase muscle tone and endurance, _____ sets per exercise are recommended.
3-6 sets per exercise are recommended.
Most people have a(n) _____ locus of control.
external; However in book (pg. 52) states that few people have either a completely external or completely internal locus of control. They instead have a tendency of falling somewhere along a continuum,
A study showed that people trying to lose weight underestimate their caloric intake and overestimate their caloric output. What was the magnitude of error?
50%
One pound of fat represents _____ Calories.
3,500 Calories
Deposits in the arterial walls that lead to formation of plaque. .
Atherosclerosis —> can lead to severe diseases
Determine BMI for an individual that weighs 150 pounds and is 70 inches in height.
21.58 = Body Weight (lbs.)x 705 / Height (in inches)2
150 lbs. x 705= 105,750
105,750 / 70= 1,510.7142
1510.7142 / 70≈21.581631
The typical amount of essential fat in women is _____ percent of the body.
12%
Calculate the expected calories required to perform 60 minutes of vigorous Aerobic exercise by a well-conditioned 150 pound female.
450
Yo-Yo dieting causes basal metabolic rate to _______ when caloric intake begins to fall.
Drop
Calculate the expected calories required to perform 45 minutes of strength training by a 200 pound male.
450 (.05 x time x weight) (MUST CHECK EQUATION)
Skinfold thickness is based on the principle that approximately ________ of the body’s fatty tissue is directly beneath the skin.
Half
What percent of Americans accept that exercise is beneficial to health and sees a need to incorporate it into their lives?
Mostly All
The body fat/weight setpoint is not lowered by:
Constant dieting
Excessive fat intake
High sugar intake
Metabolic and body composition changes associated with aging
