Exam 2 Ch 10 Body Composition programming

Question 1

What are some health risks of being underweight

Answer 1

-Malnutrition
-Fluid-electrolyte imbalances
-Osteopenia, osteoporosis, and fractures
-Muscle wasting
-Cardiac arrhythmias and sudden death
-Renal and reproductive disorders

Question 2

What are some health risks of obesity

Answer 2

-Ischemic heart disease and stroke
-Dyslipidemia
-Hypertension
-Glucose intolerance and diabetes
-osteoarthritis
-Obstructive pulmonary disease
-Gallbladder disease
-Some cancers
-Menstrual irregularities

Question 3

this fat leads to increased risk of CHD, diabetes, and dyslipidemia

Answer 3

visceral fat

Question 4

Android

Answer 4

upper body obesity (generally in males)

Question 5

Gynoid

Answer 5

lower body obesity (generally in females)

Question 6

waist to hip ratio risk in males

Answer 6

> ,94

Question 7

waist to hip ratio risk in females

Answer 7

> 0.82

Question 8

Some causes of obesity

Answer 8

Hormonal control of RMR
Number of fat cells
Genes
Environment

Question 9

positive energy balance

Answer 9

gain weight

Question 10

negative energy balance

Answer 10

lose weight

Question 11

unit of heat energy

Answer 11

Kilocalorie (kcal)

Question 12

Energy yield of macronutrients
Carbohydrate
Protein
Fat

Answer 12

Carbs - 4 kcal/g
protein - 4 kcal/g
fat - 9 kcal/g

Question 13

1 lb of fat =

Answer 13

3500 kcal

Question 14

what is the largest contributor to total energy expentiture

Answer 14

resting metabolic rate

Question 15

TEE
RMR
EAT
NEAT

Answer 15

TEE - total energy expenditure
RMR - resting metabolic rate
EAT - exercise activity thermogenesis
NEAT - non-exercise activity thermogenesis

Question 16

TEE =

Answer 16

RMR + dietary thermogenisis + EAT + NEAT

Question 17

Factorial methiod for estimating energy expenditure

Answer 17

-Estimate RMR: prediction equations
-Estimate additional energy required based on activity levels
-Physical activity logs

Question 18

Total Energy Expenditure (TEE) method for estimating energy expenditure

Answer 18

Determine Physical Activity Level
Sedentary
Low
Active
Very Active

Question 19

Mostly seated or standing daily activities; no exercise or other leisure activites

Answer 19

sedentary PA level

Question 20

Light exercise and leisure activities (ie, walking 50 minutes per day at 3 mph)

Answer 20

Low Active PA level

Question 21

Moderate exercise and leisure activities (ie; cycling 75 min a day or playing tennis 90 mins)

Answer 21

Active PA level

Question 22

Heavy manual labor job or heavy exercise and leisure (ie; jogging 75 minutes per day or playing basketball 60 mins per day)

Answer 22

Very Active PA level

Question 23

Steps to find target weight

Answer 23

1. Determine present %BF
2. Calculate present FFM
3. Set body composition goal
4. Divide present FFM by (1-%BF goal) (in decimal form)
5. Answer = target weight (*assumes no change in FFM)

Question 24

what is the assumption for target weight calculation

Answer 24

no change in FFM

Question 25

how much of a kcal deficit to lose 1 lb

Answer 25

3500

Question 26

Why do you exercise during weight loss

Answer 26

conserve FFM

Question 27

dont go under how many kcals a day for active people?

Answer 27

1600

Question 28

is 150 min/week of exercise sufficient enough to prevent weight gain

Answer 28

no

Question 29

dont go under how many kcals for anyone

Answer 29

1200

Question 30

how many minutes a week of exercise is recommended for weight loss

Answer 30

more than 250 minutes a week

Question 31

Exercise prescription for weight loss
Frequency
Intensity
Time
Type

Answer 31

Frequency: daily
Intensity: moderate; duration is more important
Time: more than 60 min
Type: aerobic for weight loss, but use resistance training to prevent weight regain and preserve FFM

Question 32

Benefits of exercise for weight loss

Answer 32

-increase energy expenditure
-Minimize loss of FFM
-Increase GH and cetacholamines
-Increased aerobic fitness and ability to expend more kcals
-offset diet-induced reduction in RMR

Question 33

how many additional kcals to gain 1 lb of muscle

Answer 33

2800 to 3500 kcal

Question 34

Protein intake for weight gain programs

Answer 34

1.4-2 g per kg

Question 35

Exercise for weight gain programs

Answer 35

increase sets and increase reps (about 70-85% 1RM

Question 36

Exercise prescription for weight gain
Frequency
Intensity
Time
Type

Answer 36

Frequency - for novice: 3 days/wk
for advanced 5-6 days/wk
Intensity: 70-75% 1RM or 10-12 RM
Time: 60 min
Type: resistance, multiple sets and exercises per muscle group