healthy weight Flashcards
what are ectomorphs
thin people
what are mesomorphs
medium sized people
what are endomorphs
large
what does desired weight depend on
the weight range deemed appropriate for people of a specific sex, age and frame size
Based on cultural normal
what is defined as overweight
characterized by a body weight above a recommended range for good health
a condition in which a persons excess fat accumulation results in a body weight that exceeds desirable weight by %1 to %19
define obese
a more serious degree of being overweight
the cut off point for obesity may be set in terms of percent body fat or in terms of some measure of total body weight
an excessive accumulation of body fat
what are some ways that weight is measured
- smart scales
- circumference measures
-skinfolds - body composition model
- bioelectrical impedance
- hydrostatic weighing
- scanning
are smart scales accurate for body composition?
NO, they are only accurate for body weight
what is circumference weight measurement
Body Mass Index (BMI)
Weight (KG)/
Height2 (cm)
waist to hip ratio (WHR)
measures hips and waist
waist girth
what does skin folds measure
- the thickness of subcutaneous fat tissue
- well over 100 equations to predict body fat
- various combinations of skin folds, diameters and circumferences
what two components is the body divided into
fat mass (FM) and fat free mass (FFM)
what is Fat free mass comprised of
- tissue (water)
- muscles (protein)
- bone (mineral)
what is the ideal total body fat for men aged 20-39
total body fat of 8-19%
what is the ideal total body fat for women aged 20-39
total body fat of 21- 32%
what does the total body electrical conductivity measure
total body electrical conductivity to estimate lean body mass
what is bioelectrical impedance
low-level current is passed through the body and the impedance (resistance to flow) is measured
based on the notion that the resistance to an applied electrical current is inversely related to the amount of fat-free mass
what are the advantages to bioelectrical impedance
rapid, easy, and simple to perform
what are the disadvantages to bioelectrical impedance
equipment = $$$, measurements are affected by body hydration, body temperature, time of day, requires well-controlled conditions to get accurate and reliable measurements
what is hydrostatic weighing
gold standard for measuring body fat
measuring your body on land and under water to find your body volume
what is the minimum body fat considered safe and acceptable for good health for males and females
5% for males and 12% for females
reality…15-18% for males and 22-25% for females
ideal minimum varies by sport…little benefit for males below 8% and 14% for females
what are the advantages to hydrostatic weighing
most widely used test of body density and is the criterion measure for other indirect measures
what are the disadvantages to hydrostatic weighing
equipment is expensive, tanks are generally located at university or a research institution and therefore not easily accessible
what are scanning procedures
- very accurate method determining body fatness
- very expensive- requires sophisticated equipment
what are some scanning procedures
CAT scan
MRI
DEXA
Dual photon absorptiometry
Total body electrical conductivity (TOBEC)
what factors may cause obesity
- genetics
- metabolism
- environmental
- lifestyle
- sleep debt
- psychosocial factors
how are genetics a cause of obesity
a child with parents who are obese has an 80% chance of being obese
one obese parent results in a 40% chance of being obese
studies of adopted children found that the child was more like their biological parent suggesting a strong genetic link
must be balance against environmental factors
behavioral factors such as physical activity, sedentariness and sleep patterns may be responsible
tendency to develop obesity may be inherited but the expression is mediated by environmental and behavioral influences
what is nutrigenomics
- the study of the interaction between nutrients and genes estimate of genetic contribution to obesity
- genes influence body size and shape, fat distribution and metabolic rate
what is the obesity gene
faulty receptors that restrict the production of the protein (GLP-1) responsible for signalling fullness
what is the set point theory
“a genetically programmed range of body weight beyond which a person finds it difficult to gain or lose additional weight”
body does this by adjusting its baseline use of energy (BMR) up or down, to accommodate an excessive intake of calories or an inadequate intake of calories
define metabolism
sum of all vital processes making food energy and nutrients available
define basal metabolic rate
amount of energy (in calories) your body requires to maintain basic functions
define resting metabolic rate
- energy to maintain vital body function at rest
- accounts for 60-70% of daily energy exposure
- males have a higher RMR due to increased muscle mass
what does a high RMR mean
the individual expends more energy at rest
decreasing RMR
body requires less energy to maintain basic physiological process
changes at what point in a women’s life contribute to fat accumulation and distribution
puberty pregnancy and menopause
what is leptin
appears to inform the brain as the stats of fat stores
what hormone released by the stomach increases appetite
ghrelin
what can people do to lower gherkin levels
adequate sleep and diet in whole grains and protein
what is the apetite centre
identified centres for eating control
located within the hypothalamus of the CNS
what is hyper cellular obesity
a form of obesity seen in people who posses an abnormally large number of fat cells
define hypertrophic obesity
a form of obesity in which fat cells are enlarged, but not excessive in number
what is the past theory on endocrine influence
obesity resulted from glandular problems… underachieve thyroid (hypothyroid)
what is the actual theory on endocrine influence
a small number of individuals with endocrine dysfunction
what are some environmental reasons for limited access to food
geography
climate change
quantity and quality
increase reliance on “highly processed food”
what is an obesogenic environment
promotes the overconsumption of energy while discouraging physical activity
what are some influences to food choices
socioeconomic status
religon
culture
geographic location
abundance of fast food outlets
what does growth in endocrine disrupting chemicals mean
distrupts the control over fat production and energy balance
susceptibility to obesity and diabetes in later life
Why can obesity not be solely due to genetic and physiological factors
The gene pool has not changed in 40 years
How does sleep affect obesity
Sleep debt is associated with increased BMI- abnormal obesity
Also associated with increased snacking and energy take
How do psychological factors affect obesity
Eating can be a distraction as a means of coping with stress and negative emotions
What is the relationship between socioeconomic status and obesity
Obesity goes down as income increases
What are some health risks associated with obesity
hypertension
Diabetes
Cardiovascular disease
Cancer ( colon and breast)
Endocrine problems
Pulmonary disease
Gallbladder disease
Lung + breathing problems
Bone and joint disorders
Skin disorders
what are some weight management strategies
dietary altercations
balanced diets and portion control
fad diets
low calorie foods
controlled fasting
where are patterns of disordered eating more prevalent
occur more frequently among teenage or young adult females
in activities where body and thinness are a major focus
70000 people in Ontario
what are some physical signs of disordered eating
- irregularity/ cessation of menstrual cycle
- extreme sensitivity to cold
- erratic sleeping habits
-thinning of hair/ hair loss - yellow tone to skin
-swollen facial glands, sore throat, visible dental problems
-scarring/ red abrasions on top of hands
what are some attitude changes in disordered eating
- preoccupation with food
-unrealistic perception of body shape - intense fear of weight gain
- does not eat meals with anyone
- social withdrawal
what are some emotional changes with disordered eating
indecisiveness
depression
irritability
low self esteem
controlling
impulsive
what are genetic causes to disordered eating
inherited predisposition
- studies with twins
- neurotransmitters
what are societal causes to disorder eating
environmental conditions reinforce practices
what are physiological causes to disordered eating
survival mechanisms
what is the relationship between athletes and disordered eating
endurance sports such as running, cycling or cross country
sports with revealing clothes like swimming, figure skating and dance
what are some attributes that are apart of success yet predispose to eating disorders
perfectionist
overachiever
compulsive
people pleasing
competitive
how can coaches affect eating disorders
preoccupied with controlling weight and shape
weigh ins
body fat analysis
what is the female athlete triad
- eating disorder
primary anorexia nervosa - cessation of menstrual cycle
the result of the loss of too much body fat
no production of estrogen
osteoporosis
no estrogen results in stunted bone development in young women, as well as osteoporosis
define anorexia nervosa
a psychological disease in which a person develops an aversion to food and a distorted body image
- prolonged refusal to eat
what are the affects of anorexia nervosa
distrusted hormonal cycle
intense fear of becoming fat, and loosing control of eating
what may individuals engage in if they are suffering with anorexia nervosa
- starvation or food restriction
- excessive exercise
- hoarding, concealing, picking at or crumbling food
- calorie counting
-use of excessive amount of laxatives
define bulimia nervosa
an eating disorder involving recurrent episodes of binge type eating followed by purging
how many episodes of binge eating may individuals with bulimia experience
average 14 episodes of binge- purging
20000 cal consumed in a day
what are some physical effects of disordered eating
loss of menstruation
constipation
loss of sex drive
low blood sugar
receding gums
rotting teeth
dizziness
kidney damage
ulcers
bowel tumors
severe dehydration
