Exam 3 Study Guide

Question 1

Compare the nutrient and energy intakes of physically active men and women with sedentary counterparts.

Answer 1

Physically active individuals generally consume more calories per kilogram of body mass than do sedentary counterparts, the extra energy of physical activity accounting for the larger caloric intake. Physically active people also eat more and weigh less than sedentary people.

Question 2

Myplate

Answer 2

Guidelines to help consumers make better food choices and, to remind Americans to eat healthfully but is not intended to change the consumers mind.

Question 3

Mediterranean Diet Pyramid

Answer 3

Visually represents a healthy, traditional diet of the Mediterranean region.

Question 4

Healthy Eating Plate

Answer 4

Presents a visual guide for eating a healthy meal (vegetables, fruits, whole grains, healthy proteins)

Question 5

Describe the timing and composition of the pre-event (precompetition) meal, including reasons for limiting lipid and protein intake.

Answer 5

Carbohydrates should contain 150 to 300g of carbohydrate (3 to 5 kg per kg of body mass) in solid or liquid form. It should be consumed 3 to 4 hours prior to competition. Consuming protein and lipids slow down the rate of digestion for the carbohydrates.

Question 6

Classic loading procedure

Answer 6

Composed of two stages, stage 1 is depletion. On day 1, we deplete muscle glycogen, day 2, 3, and 4, we maintain a low carb intake. Stage 2 is days 5, 6, and 7 which maintain high carb food intake.

Question 7

Modified Loading Procedure

Answer 7

6 day protocol, carbs represent approximately 50% of total caloric intake during first 3 days. Three days before competition, carbs content represent 70% of energy intake.

Question 8

Rapid Loading Procedure

Answer 8

1 day of high carbohydrate intake

Question 9

List two assumptions for computing percentage body fat from body density.

Answer 9

Densities for the components of the FFM at a body temperature of 98.6 remain constant within and among indiviudals. The person measured differs from the reference body only in fat content.

Question 10

Explain how population-specific skinfold and girth equations predict body fat.

Answer 10

The rationale for using skinfolds to estimate the body’s fat composition results from the close interrelationships among three factors: 1. Subcutaneous fat in adipose tissue deposits directly beneath the skin. 2. Body’s internal fat stores. 3. Density of the intact human body.

Question 11

Give three weaknesses of the use of body mass index to assess excess weight, excess fat, and disease risk.

Answer 11

BMI does not consider bodyfat percentage or fat free mass, so a lean, muscular individual would have an incorrect BMI.

Question 12

Describe the current status of overweight and obesity among American adults and children.

Answer 12

a. Approximately 1.6 billion adults age 15+ yr overweight.
b. At least 500 million adult obese (200 million men; 300 million women).
c. In 2016, over 2 billion adults will be overweight, and more than 700 million obese.
d. Forty-two million children younger than age 5 are overweight.

Question 13

List eight significant health risks of obesity.

Answer 13

Cardiovascular disease, type 2 diabetes, hypertension, ischemic stroke, sleep apnea, degenerative joint disease, some type of cancer, gallstones

Question 14

Outline how “unbalancing” the energy balance equation can impact body weight.

Answer 14

Reduce caloric intake below daily energy requirements, maintain caloric intake and increase energy expenditure through additional physical activity above daily energy requirements, decrease daily caloric intake and increase daily energy expenditure.

Question 15

Explain the rationale for including regular physical activity in a prudent weight-loss program.

Answer 15

Facilitates longer-term maintenance of fat loss than total reliance on either food restriction alone or increased physical activity alone.

Question 16

Distinguish between the terms exercise and physical activity.

Answer 16

Physical activity is body movement produced by muscle action that increases energy expenditure. Exercise is planned, structured, repetitive, purposeful PA

Question 17

Describe two research studies showing that regular physical activity protects against disease and may even extend life.

Answer 17

Regular physical activity counters the life-shortening effects of cigarette smoking and excess body fat. Regular physical activity countered genetic tendencies toward early death.

Question 18

List three major causes of death in the United States.

Answer 18

Cardiovascular disease, cancer, covid-19

Question 19

General Considerations for Exercise Prescription

Answer 19

determining individual’s goals, physical ability, health status, and available equipment.

Question 20

Components of the Exercise Training Session

Answer 20

Warm-up/initiation, conditioning, cool-down