Lectures 3&4 Flashcards
What are the 7 components of wellness?
Social
Physical
Spiritual
Environmental
Mental
Emotional
Occupational
What are the 3 basic factors determine our health and longevity?
Environment
Behaviour
Genetics
Why is it hard to change?
Our behaviours are based on our core values & personal nature
We resist change that is not immediately rewarded, even if it provides substantial benefits in the future
What triggers the desire to change?
NOT pressure or fear, but:
- People receive instant gratification for their action
- People’s feelings are addressed;
- E.g. change in a core value that makes the individual feel
uncomfortable
- As kinesiologists, we should address peoples’ emotions and not just the thought process!
What % of new and returning exercisers are at risk for early dropout?
70%!
Reasons:
- too busy
- job conflict
- etc.
What are the two types of external obstacles to healthy behavior?
Physical and social obstacles in the environment
—These obstacles promote unhealthy practices and social norms, also called anchor points
Examples:
- Lack of sidewalks, bike lanes & amenities within walking distance
- Unhealthy choices in grocery stores - Classrooms and workplaces built for sitting
- Uninterrupted sitting while watching television
Define Anchor Points
Anchor points are social norms that individuals use as a reference when considering a new behaviour
Examples:
Work and leisure time
— Increased sedentary jobs and screen time
Community design
— Modern lifestyle requires hours spent sitting in cars
— Treating pedestrians as “obstructions”
— Measuring communities by “service scores” rather than “walkability score”
— Traffic-calming strategies put to use now
School and community policy
— Dropping physical activity courses for sit-down courses
— Health insurance plan does not cover costs for a personal fitness trainer
What are some environmental influences on Diet and Nutrition
Food quality and abundance
— Surplus of 500 calories per day/person,
— Food suppliers advertise to encourage consumers to buy their products — Nonstop “eating occasions”
Dining out
— Larger portion sizes & higher caloric for a small price increase — Restaurants designed to enhance comfort, appetite
What are some environmental influences on Diet and Nutrition
Food quality and abundance
— Surplus of 500 calories per day/person,
— Food suppliers advertise to encourage consumers to buy their products — Nonstop “eating occasions”
Dining out
— Larger portion sizes & higher caloric for a small price increase — Restaurants designed to enhance comfort, appetite
What are Habits?
Necessary tools for everyday brain function
Familiar cues that our brain uses to carry out automatic behaviour
- This allows our brain to save energy working on other tasks
- We are prone to rely on good or bad habits during times of stress
Basal Ganglia
Brain area where habits are formed
Striatum (Largest nucleus of the basal ganglia)
- Plays a key role in habit formation
- Contains abundant dopamine, the “pleasure chemical”
Dopamine has many functions and plays a key role in habit formation
- Links action to reward
Prefrontal cortex (PFC)
responsible for reminding us of who we are
it puts a brake on impulsive behaviour
Predicts likely outcomes based on prior experience
Serotonin is abundant in PFC
Healthy levels of serotonin, the confidence chemical, is critical for delayed gratification
Changing habits by focusing on long-term values
- Change in core values often overrules instant rewards as we seek long-term
gratification
Behaviour Change Theories
- learning
- problem solving
- social cognitive
- relapse prevention
Learning theories (e.g. increased knowledge of obesity)
—Most behaviours are learned and maintained under complex
schedules of reinforcement and anticipated outcomes
Problem-solving model (e.g. reducing BP)
— Many behaviours result from making decisions as the individual seeks to solve a problem behaviour
Social cognitive theory (e.g. family and friends)
— Behaviour change is influenced by the environment, personal factors, and characteristics of the behaviour itself
Relapse prevention model (e.g. avoiding hospitalization)
—People are taught to anticipate high-risk situations and develop action plans to prevent lapses and relapses
What are SMART goals
Specific
Measurable
Acceptable
Realistic
Time specific
Goal evaluation
—Conduct periodic evaluations of goals
—Reevaluations are vital to success
What are SMART goals
Specific
Measurable
Acceptable
Realistic
Time specific
Goal evaluation
—Conduct periodic evaluations of goals
—Reevaluations are vital to success
Why Does Body Composition Matter?
Establishes that the risk of premature illness and death is increased for overweight or underweight individuals
Does not depend only on body weight to determine if individuals are underweight or overweight
— Individuals who are underweight can be classified as overweight due to a high body fat content
Helps in identifying healthy lifestyle changes that decrease body fat while maintaining or increasing lean body mass
Helps in identifying the causes of weight-related changes
Define Obesity
An excessive amount of fat related to body weight
Obesity is the result of complex relationships between genetic, socioeconomic, and cultural influences.
What is the calculation for BMI?
BMI = weight (kg) / height (m)2
According to BMI what is considered obese?
BMI ≥ 30 kg/m2
According to BMI what is considered overweight?
BMI 25.0 to 29.9 kg/m2
According to BMI what is considered underweight?
BMI <18.5 kg/m2
Android obesity
Fat stored in the trunk or abdominal area
“apple” shape
Gynoid obesity
Fat stored around the hips and thighs
“pear” shape
Body Composition: Two-Component Model
Whole body = fat + fat-free body component
Assumptions of the Two-Component Model
- Density of fat = 0.901 g∙cc–1
- Density of FFB = 1.10 g∙cc–1
- Densities of the various tissues composing the FFB are
constant within an individual - Densities of fat and FFB components are the same for everyone
- Individuals are measured compared to the reference body only in the amount of body fat
FFB density depends on age, sex, ethnicity, physical activity, %BF
Body Composition: Multicomponent Models
— Eliminate systematic error of estimation in 2C model assumptions
— Measure % water and % mineral
— Reference method for developing population-specific reference and formulas
— Taking into account: Age, sex, ethnicity
— Population specific prediction equations do not exist for all age groups within ethnicities
Essential fat
Needed for normal physiological function
— Found within tissues such as muscles, nerve cells, bone marrow, intestines, heart, liver, and lungs
Storage fat
Stored in adipose tissue
— Subcutaneous fat: Found just beneath the skin
— Visceral fat: Found around major body organs
Functions of storage fat
— Stores calories when needed
— Releases hormones that control metabolism
— Helps in retaining body heat
— Acts as padding against physical trauma
Subcutaneous fat
Fat deposits directly under the skin
— Assists in releasing beneficial hormones, suppressing appetite, burning stored fat, and increasing insulin sensitivity
Visceral fat
Fat deposits located around internal organs
— Also known as intra-abdominal fat
— Poses greater health risk for disease than subcutaneous fat
— Metabolizes into fatty acids more readily than subcutaneous fat (Regular exercise leads to a significant reduction of visceral fat)
Techniques to Assess Body Composition
Skinfold thickness
Girth measurements
Bioelectrical impedance
Dual-energy x-ray absorptiometry
Hydrostatic weighing
Air displacement
Techniques to Assess Body Composition: Skinfold Method (SKF)
Indirect measurement of subcutaneous body fat
- Assumptions of the 2C model apply
Assumptions
— SKF is a good measure of subcutaneous fat
— Distribution of subcutaneous and internal fat (i.e. ~1/3 of total fat) is similar for all of the same sex
— Sum of SKFs (ΣSKF) from multiple sites is used to estimate total body fat
Techniques to Assess Body Composition: Bioelectrical Impedance Analysis (BIA)
Noninvasive - indirect method of measuring FFM
Sensors are applied to the skin and a weak electrical current is run through the body to measure its electrical resistance
- Premise: Fat tissue is a less efficient conductor than lean tissue
Combination of pairs of sending and receiving electrodes
Low-level electrical currents passed between electrode pairs
Tissues either interfere (impede) or conduct electrical currents
Total body water (TBW) volume is inversely related to the resistance of currents
Techniques to Assess Body Composition: Dual-Energy X-Ray Absorptiometry (DXA)
Three-component (3C) model
Uses dual X-ray beam frequencies
- Safe and rapid
- Low radiation exposure
- Minimal client effort
Best method to estimate the mineral contribution to FFB
Attenuation of X-rays through fat, lean tissue and bone varies due to different densities and chemicals.
Considerations of Dual-Energy X-Ray Absorptiometry (DXA)
Fasting prior to DXA increases testing accuracy
DXA requires minimal client participation
DXA is NOT recommended for pregnant women
God standard for Visceral Adipose Tissue assessment
