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Exercise Physiology > Final - Exercise and Weight Control/Obesity > Flashcards

Final - Exercise and Weight Control/Obesity Flashcards

1
Q

obesity

A

excess accumulation of body fat

final common pathway is chronic energy imbalance and energy intake exceeds energy expenditure

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2
Q

BMI and obesity classification

A

20 - 24.9: desirable range for men and women
25 - 29.9: Grade 1 obesity (overweight)
30 - 40: Grade 2 obesity
> 40: grade 3 obesity

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3
Q

obesity increases incidence of:

A
  • coronary heart disease
  • gallbladder stones
  • hypertension, stroke
  • cancer –> post menopausal breast, colon, kidney, endometriosis
  • OA
  • Type II diabetes/ glucose intolerance
  • infertility
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4
Q

at 30- 35 BMI, survival is reduced by

A

2 to 4 years

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5
Q

at 40- 45 BMI, survival is reduced by

A

8-10 years

comparable to smoking

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6
Q

weight change and relative risk

A

even if weight remains in “healthy” range, an increase in body weight of > 10 since early 20’s increases risk of developing obesity- associated disease

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7
Q

regional fat distribution and health risk

A
  • where the fat resides, independent of total stored fat, affects the health risk of obesity
  • waist to hip ratios and waist circumferences –> increased health risk from abdominal (visceral) storage rather than hip/buttocks
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8
Q

current guidelines for waist circumference and risk for men

A

high risk: 100 - 120 cm

very high risk: >120 cm

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9
Q

current guidelines for waist circumference and risk for women

A
  • higher risk: 90-109

- very high risk: >110 cm

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10
Q

increased health risk with abdominal (visceral) fat storage

A
  • risk may be related to metabolically active state of this storage depot
  • greater waist girth associated with higher risk of mortality regardless of BMI
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11
Q

high visceral fat is associated with:

A
  • adverse lipid profile
  • higher insulin/ insulin resistance
  • hypertension
  • left ventricular hypertrophy
  • increased risk for endometrial and colorectal cancers
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12
Q

Energy balance =

A

energy intake - energy expenditure

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13
Q

what is normal physiologic response to an energy intake > energy expenditure

A

lipid storage

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14
Q

1 lb (0.45 kg of fat) = how many kcal?

A

3500

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15
Q

what factors affect intake of energy

A
  • total energy intake, energy density and diet composition, timing and composition of diet relative to physical activity, current body weight and composition
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16
Q

what factors affect expenditure of energy?

A
  • resting metabolic rate
  • ADL/level of sedentary behavior
  • metabolic cost of digestion and metabolism
  • amount, type, timing, intensity of physical activity
  • current body weight and composition
  • thermogenesis
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17
Q

Energy balance:

A
  • interaction of metabolic, neuronal, hormonal, and physiological factors
  • environment, behavior and lifestyle factors
  • epigenetic and genetics
18
Q

what does energy balance ultimately influence?

A

weight, body composition, and overall health

19
Q

obesity: interaction between genes and environment

A
  • genetics: about 25% of inter-individual body fat variability is inherited
  • culture: about 30% of variability due to environmental, cultural, learned
20
Q

what is susceptibility to obesity affected by?

A
  • genetic factors

- but environment determines the phenotypic expression of whether or not obesity occurs

21
Q

obesity prevalence increases when cultures adopt:

A
  • higher fat, highly energy/dense diets (western)
  • change in physical activity
  • other cultural and behavioral factors
22
Q

how does reduced physical activity affect obesity?

A
  • often an inverse relationship between daily physical activity and level of body fat (TV watching is a strong predictor of future obesity in children)
  • obese individuals do not necessarily have a greater absolute caloric intake than non-obese controls, they just move less
23
Q

how many extra kcals/day could obese sedentary individuals burn if they matched the non-exercise activity of leaner folks?

A

about 350 kcal

24
Q

as far as food goes, studies in active humans suggest that regular exercise helps regulate what?

A

appetite

- in other words, improve the matching of intake to expenditure

25
Q

in sedentary and/or obese population, what does regular exercise result in

A

net loss of weight as energy intake did not keep up with the new level of energy expenditure –> a net suppression of appetite (shocking)

26
Q

negative side of exercise and food intake

A
  • if you have been regularly active then become sedentary, food intake is slow to decrease to match the decrease in expenditure –> then ya get tubby tubs
27
Q

what does exercise as a part of a weight loss program do?

A
  • increases daily energy expenditure

- improves weight loss when added to a moderate caloric restriction program

28
Q

what is important regarding exercise as a part of weight loss program?

A

the total amount of energy expended per day (intensity x duration)

29
Q

difference between ACSMs definition of weight maintenance and change in body weight

A
  • weight maintenance: <3% change

- clinically signifiant change in body weight: >5% change

30
Q

how much physical activity for weight loss?

A
  • work up to 300-500 kcal/day (minimum of 150 min/week)

- BEST results with 300 min/week, >2000 kcal/week of mod and 150 min/week of vigorous activity

31
Q

when initiating physical activity for weight loss, what intensity should you start with?

A

moderate

40-60% VO2R

32
Q

what exercise progression can overweight and obese adults benefit from?

A
  • progression from 250-300 min/week or 50-60 min for 5 days/week (moderate to vigorous intensity
  • for some individuals, progression to 60-90 mins of daily moderate exercise may be necessary
  • intermittent activity ok
33
Q

how much physical activity prevents weight regain after weight loss?

A
  • scare evidence for specific recommendations
  • suggestions is 250-300 min/week
  • more like prevention of weight gain guidelines than minimum guidelines for weight loss
34
Q

metabolic adaptation to weight loss

A

“long term weight loss requires vigilant combat against persistent metabolic adaptation that acts to proportionally counter ongoing efforts to reduce body weight”

35
Q

resistance training will not:

A
  • promote clinically significant weight loss

- add to weight loss when combines with diet restriction

36
Q

resistance training increases:

A
  • fat free mass when used along
37
Q

what is resistance training more likely to do?

A

attenuate to or prevent loss of fat free mass (rather than increase fat-free mass) when combined with diet restriction

38
Q

when might resistance training increase fat loss?

A

when combined with aerobic training compared to resistance training alone

39
Q

health benefits of resistance training

A
  • improved muscular endurance/ strength
  • increase HDL, insulin sensitivity
  • decrease LDL and triglycerides
  • reduce blood pressure
40
Q

other health benefits of physical activity other than changes in body composition

A

reduces or reverses:

  • development of insulin resistance
  • hyperinsulinemia
  • dyslipidemia
  • hypertension
  • risk of developing type II diabetes

Exercise Physiology (17 decks)

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