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Exercise Prescription > Final Exam > Flashcards

Final Exam Flashcards

1
Q

What categorizes you as being obese?

A

BMI>30

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2
Q

What categories you as being overweight?

A

BMI= 25-29.9

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3
Q

What classifies you as underweight?

A

BMI =

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4
Q

How many US adults are obese?

A

1/3

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5
Q

How many children under the age of 5 are obese?

A

42 million

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6
Q

Problems associated with obesity?

A
  1. Stroke
  2. Sleep apnea
  3. Heart diseases
  4. Lung diseases
  5. Liver diseases
  6. Gallstones
  7. Female disorders
  8. Arthritis
  9. Inflamed veins
  10. Gout
  11. Cancers (buck pep)
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7
Q

What types of cancers are associated with obesity?

A 
Breast
Uterus
Colon
Kidney
Pancreas
Esophagus 
Prostate
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8
Q

State with lowest rate of obese people?

A

Colorado

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9
Q

State with the most obese people?

A

Arkansas

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10
Q

Who is the most likely to be obese?

A

African American women

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11
Q

Based on income, who is the most likely to be obese?

A

Rich men and poor women

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12
Q

This is an upper body localization of fat that is more common in men?

A

Anoid

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13
Q

This is a lower body type of fat localization, it is more common in women.

A

Gynoid

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14
Q

Waist to hip ratio for significant health risk in men and women?

A 
Men = >/ .95 
Women = >/.80
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15
Q

These lead to a potential for obesity?

A
  1. Low EE
  2. High energy intake
  3. Genetic and parental influence
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16
Q

What % of kids become obese if their 2 parents are?

A

80%

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17
Q

What % of kids become obese if 1 parent is obese?

A

40%

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18
Q

% of kids that become obese if neither parent is?

A

14%

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19
Q

What % of variability in obesity has genetic basis?

A

25-40%

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20
Q

Food intake exceeds EE

A

Positive energy balance

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21
Q

Energy expenditure exceeds food intake

A

Negative energy balance

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22
Q

Do obese people eat more?

A

Controversial

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23
Q 
Studies indicate that obese people 
--- caloric intake 
--- physical activity 
Choose more ---- food 
Have different -----
A
  1. Underestimate
  2. Overestimate
  3. High fat
  4. Eating behaviors
24
Q

Energy to maintain life and normal body functions?

A

Resting metabolic rate

25
Q

RMR varies among the same?

A

Age, sex, body weight

26
Q

Higher FFM = higher ?

A

Higher RMR

27
Q

Glycemic index:

Low, moderate, high

28
Q

Too much protein causes — and excessive production of —?

A

Dehydration, urea

29
Q

Why is treatment of obesity a tremendous challenge?

A
  1. Many will not stick to workout
  2. Many will not achieve goal BW
  3. Most who lose weight will gain it back
  4. Not successful long term
30
Q

To reach optimal health how many calories should be burned through planned exercise?

A

200-400cals

31
Q

How many minutes of PA are recommended per day?

A

30 mins/day

32
Q

This is 10% of energy in the body, it increases in EE above RMR and can be measured several hours after a meal?

A

Thermic effect of food

33
Q

How much total daily energy do you get from RMR?

34
Q

What decreases in direct relationship to obesity?

A

Physical activity

35
Q

Why should a diet include at least 58-70% carbohydrate?

A
  1. Maintain normal nervous system function
  2. Prevents glycogen depletion
  3. Restricted carbs = ketone bodies
36
Q

Why do low carb diets produce such rapid weight loss?

A

Low carbs = depletion of glycogen stores, which gets rid of the water in the body

37
Q

Are low carb diets safe?

A

No, blood PH levels get dangerously lose and fatigue, hypoglycemia, ketosis are common

38
Q

Are high-protein diets safe?

A

They promotes muscle tissue loss and can be hard on kidneys

39
Q

Are diets with a low GI safe and effective way to lose weight?

A

More research is needed, it makes you feel full w/o consuming excess calories

40
Q

What is the danger of fasting or skipping meals to promote weight loss?

A

It causes the body to store more fat, and when the fat is gone it starts taking protein from your body

41
Q

What are the conservative ways to lose weight?

A
  1. Diet
  2. Exercise
  3. Behavior modifications
42
Q

What are the non-conservative ways to lose weight?

A
  1. Drug therapy

2. Surgery

43
Q

What drugs are FDA approved to lose weight?

A

Meridia, Orlistat, Belvia, Qsymia

44
Q

According to the NHLBI obesity education initiative, the initial goal should be —-?

A

10% reduction

45
Q

According to NHLBI: wight loss should be —lbs (— cal/day) deficit by decreasing caloric intake —- cals and increasing PA by — cals?

A
  1. 1-2lbs
  2. 500-1,000
  3. 300-600
  4. 200-400
46
Q

What behavior modifications should be made to lose weight?

A
  1. Self monitor dietary habits
  2. Control events that precede eating
  3. Control act of eating
  4. Be wise and think positive
  5. Have rewards (that aren’t food)
47
Q

What are the pyramid/ my plate weight management guidelines?

A

Low saturated fat, low salt, lower sugar intake, alcohol in moderation

48
Q

Food intake must be over – for men and – for women for it to be a good weight loss program

A

1600, 1200

49
Q

How do you find RMR in men and women?

A

Men: BW x 11 kcal/lb
Women: BW x 10 kcal/lb

50
Q

Exercise does not counter – and —?

A

Diet induced decrease in RMR and diet induced decrease in FFM

51
Q

FITT for weight loss?

A

F- 5days/wk
I- mod to vigorous (initial = 40-60%, after >60%)
T-at least 30 min/day (work up to 60 min/day), may do intermittent of 10 mins
T- aerobic, large muscle groups

52
Q

Risks with severe weight loss?

A 
Dehydration 
Chronic fatigue 
Eating disorders
Spinal dysfunction 
Bone mineral disorders
53
Q

To gain weight, you should have a high calorie diet with –% carbs, –% protein, and –% fat

A

60-65%, 12-15%, 23-25%

54
Q

ExRx for weight gain (including length)

A 
Type: resistance 
F- 2-3 days/wk 
I- 70-75% 1RM, 10-12 RM 
T- 60 mins or longer 
T- 3 sets for novice, 1-2 exercises for novice, 3-4 for advanced 
L- varies
55
Q

ExRx for fat loss? (Include length)

A 
F- at least 3 days 
I- light to moderate (50-70%VO2R)
T- 30-45 mins 
T- Aerobic 
L- 8 weeks
56
Q

ExRx for FFM gain (include length)

A 
Mode: dynamic resistance training 
F- 3 or more days/wk 
I- 70-85%1RM 
T- 3 sets, 6-12 reps
T-resistance 
L- 8 weeks

Exercise Prescription (3 decks)

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