Exam 2 Ch 10 Body Composition programming Flashcards
What are some health risks of being underweight
-Malnutrition
-Fluid-electrolyte imbalances
-Osteopenia, osteoporosis, and fractures
-Muscle wasting
-Cardiac arrhythmias and sudden death
-Renal and reproductive disorders
What are some health risks of obesity
-Ischemic heart disease and stroke
-Dyslipidemia
-Hypertension
-Glucose intolerance and diabetes
-osteoarthritis
-Obstructive pulmonary disease
-Gallbladder disease
-Some cancers
-Menstrual irregularities
this fat leads to increased risk of CHD, diabetes, and dyslipidemia
visceral fat
Android
upper body obesity (generally in males)
Gynoid
lower body obesity (generally in females)
waist to hip ratio risk in males
> ,94
waist to hip ratio risk in females
> 0.82
Some causes of obesity
Hormonal control of RMR
Number of fat cells
Genes
Environment
positive energy balance
gain weight
negative energy balance
lose weight
unit of heat energy
Kilocalorie (kcal)
Energy yield of macronutrients
Carbohydrate
Protein
Fat
Carbs - 4 kcal/g
protein - 4 kcal/g
fat - 9 kcal/g
1 lb of fat =
3500 kcal
what is the largest contributor to total energy expentiture
resting metabolic rate
TEE
RMR
EAT
NEAT
TEE - total energy expenditure
RMR - resting metabolic rate
EAT - exercise activity thermogenesis
NEAT - non-exercise activity thermogenesis
TEE =
RMR + dietary thermogenisis + EAT + NEAT
Factorial methiod for estimating energy expenditure
-Estimate RMR: prediction equations
-Estimate additional energy required based on activity levels
-Physical activity logs
Total Energy Expenditure (TEE) method for estimating energy expenditure
Determine Physical Activity Level
Sedentary
Low
Active
Very Active
Mostly seated or standing daily activities; no exercise or other leisure activites
sedentary PA level
Light exercise and leisure activities (ie, walking 50 minutes per day at 3 mph)
Low Active PA level
Moderate exercise and leisure activities (ie; cycling 75 min a day or playing tennis 90 mins)
Active PA level
Heavy manual labor job or heavy exercise and leisure (ie; jogging 75 minutes per day or playing basketball 60 mins per day)
Very Active PA level
Steps to find target weight
- Determine present %BF
- Calculate present FFM
- Set body composition goal
- Divide present FFM by (1-%BF goal) (in decimal form)
- Answer = target weight (*assumes no change in FFM)
what is the assumption for target weight calculation
no change in FFM
how much of a kcal deficit to lose 1 lb
3500
Why do you exercise during weight loss
conserve FFM
dont go under how many kcals a day for active people?
1600
is 150 min/week of exercise sufficient enough to prevent weight gain
no
dont go under how many kcals for anyone
1200
how many minutes a week of exercise is recommended for weight loss
more than 250 minutes a week
Exercise prescription for weight loss
Frequency
Intensity
Time
Type
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
Benefits of exercise for weight loss
-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
how many additional kcals to gain 1 lb of muscle
2800 to 3500 kcal
Protein intake for weight gain programs
1.4-2 g per kg
Exercise for weight gain programs
increase sets and increase reps (about 70-85% 1RM
Exercise prescription for weight gain
Frequency
Intensity
Time
Type
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
