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Health: Stress and Stressors > Obesity > Flashcards

Obesity Flashcards

1
Q

What percentage of the US population is overweight?

A

31%

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2
Q

What percentage of American Children are considered obese?

A

17%

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3
Q

Does a scale account for the whole body composition?

A

No, it only measures the total weight.

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4
Q

What does a BMI account for?

A

For weight and height. It is not completely accurate for body composition.

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5
Q

What is the gold standard?

A

Underwater weighing

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6
Q

What is the Formula for BMI?

A

BMI = weight (lb) / height (in)^2 x 703

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7
Q

What is considered underweight?

A

Below 18.5

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8
Q

What is considered a healthy weight?

A

19.0 to 24.0

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9
Q

What is considered overweight?

A

25.0 to 29.9

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10
Q

What is considered obese?

A

30.0 to 39.9

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11
Q

What is considered super obese or morbidly obese?

A

40.0 or greater

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12
Q

What are three facts about BMI?

A
  1. If you have a low percentage of body fat then the BMI chart will not give a true reading
  2. It also is not accurate for individuals with long legs and short torsos
  3. This should be used as a screening tool and not to diagnose
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13
Q

_____ of the US is obese

A

1/3

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14
Q

_____ of the US is overweight

A

1/3

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15
Q

Compared to a person with a healthy BMI, a person with a BMI greater than 30 has a 50-100% increased risk of what?

A 
Premature death from all causes,
coronary heart disease
elevated blood pressure 
type 2 diabetes mellitus 
cancer (raises risk of 7 cancers)
osteoarthritis 
sleep apnea
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16
Q

Women have double the risk of what?

A

Colon cancer

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17
Q

How do you gain weight?

A
  1. add more variety to your foods
  2. eat more frequently by having small meals
  3. choose some calorie-rich foods
  4. drink juice instead of soda
  5. use a meal replacement as a snack
  6. exercise regularly
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18
Q

Any waist measurement greater than _____ for women and _____ for men, indicates a greater risk of ________

A

.85, .9, heart disease

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19
Q

Experts believe that abdominal fat increases the risk of what?

A

inflammation insulin resistance, cardiovascular disease and cancer.

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20
Q

The measure of the belly should be ____ of height or less.

A

1/2

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21
Q

What is the ideal measurement of the belly for men and women?

A

Women = 32 in. or less
Men = 37 in. or less
Belly fat can strip 15 years from your life.

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22
Q

What are the consequences of belly fat?

A

high cholesterol
high blood sugar
high blood pressure
This is called the metabolic syndrome

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23
Q

Maintaining a healthy weight requires what?

A

An energy balance.
It takes 3500 extra calories to gain 1 lb
It takes a negative balance of 3500 calories to lose 1 lb

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24
Q

What is body composition?

A

this is a measure of how much body fat you have as compared to muscle and bone.

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25
Q

Do men or women have more metabolism?

A

Men

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26
Q

What is basal metabolism?

A

the rate at which you use energy when your body is at rest.

27
Q

_____ of weight that dieters lose is _______

A

25%, lean tissue

28
Q

The more muscle lost the more _______ drops?

A

metabolism

29
Q

If you cut calories your _______ slows down.

A

metabolism

30
Q

What happens when you lose weight?

A

your liver, kidneys, and other organs shrink

31
Q

What are the best strategies for losing weight?

A
  1. no magic bullets
  2. a balance of energy
  3. increase output
  4. decrease input
  5. sleep more than 6 hours
32
Q

How should you design a good diet?

A
  1. Avoid bad fats (trans fatty-acids, partially hydrogenated fats)
  2. Consume good fats ( omega-three fatty acids, monounsaturated fats)
  3. Eat more good carbs
  4. quality of quantity
  5. exercise more
  6. eliminate sweetened soft drinks
33
Q

What diets are important to avoid?

A

fad diets such as the cabbage or grapefruit diet.

34
Q

Why should over-the-counter diet aids be avoided?

A 
generally do not work
short term
troublesome to serious side effects
fat blocker
create oily stools, fecal incontinence, stomach cramps
appetite suppressants
can increase blood pressure, irregular heart beats,
insomnia, anxiety
35
Q

Why should you avoid fasting?

A

Fasting can actually slow down metabolism

36
Q

What are dubious diets?

A 
they promise rapid weight loss
claim that the diet can eliminate "cellulite"
no mention of any risks
unproven gimmicks
etc.
37
Q

Why should you eat breakfast?

A

It lowers the risk of gaining weight over a ten year period by 23%

38
Q

Why is sleep important when it comes to weight?

A

depriving sleep raises their blood levels of ghrelin (increases appetite) and the other which lowers their blood levels of leptin (inhibits appetite)

39
Q

What variables need to be plugged in to find your BMR?

A

Your weight, height, age and gender.

40
Q

What equation determines your BMR

A

The Harris Benedict equation

41
Q

What is a BMR?

A

It stands for Basal Metabolic
It is an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hours.
It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating.

42
Q

How does exercise preserve your telomeres?

A
  1. with exercise there is an increase in activity of telomerase, an enzyme that can kepp telomeres from shortening.
  2. Those who are physically active have a less likely risk of developing type 2 diabetes mellitus
  3. independent of weight lose and the more you exercise the greater the protection.
43
Q

True or False
If a person smokes and has high blood pressure but is physically active, his or her chances of dying prematurely are lower than someone who does not smoke and does not have high blood pressure but is physically inactive

A

True

44
Q

Half of adults have high blood pressure which leads to what?

A

coronary artery
congestive heart failures
renal failure

45
Q

Walking 3-4 days a week has been shown to what?

A

lower blood pressure

46
Q

What is another name for high blood pressure?

A

Hypertension

47
Q

What is hypertension or high blood pressure known as?

A

A silent killer

48
Q

Exercise lowers the risk of what?

A

cardiovascular disease
stroke
cholesterol
Alzheimer’s Disease

49
Q

Exercise prevents what?

A

depression

50
Q

Exercise treats what?

A

moderate depression and it can be as effective as medicine.

51
Q

What are some things that happen because of exercise?

A

Release feel-good brain chemicals - endorphins
Reduces immune system chemicals
Increaseing body temperature

52
Q

What are the 5 components of fitness?

A
  1. Cardio Respiratory Endurance
  2. Muscular Strength
  3. Muscular Endurance
  4. Flexibility
  5. Body Composition
53
Q

What is Cardio Respiratory Endurance?

A

also referred to as aerobic fitness and is a measure of a persons ability to continue an exercise that places demands on the circulatory and respiratory system over a prolonged period of time.

54
Q

What are two benefits of Cardio Respiratory Endurance?

A

Heart becomes stronger and lungs become more efficient at delivering oxygen to the blood and removing carbon dioxide

55
Q

What are the recommendations for health benefits?

A

150 minutes of moderate-intensity aerobic exercise every week
75 minutes of vigorous muscle-strengthening exercises 2 or more days a week.

56
Q

How to gauge exercise intensity.

A

Heart Rate
MHR = 220-Age
Moderate = 50-70% of MHR
Vigorous = 70-85% of MHR

57
Q

What does FITT stand for?

A 
F= frequency
I= intensity
T= type
T= time
58
Q

What does the specificity principle refers to the body’s adaptations as?

A

As a particular type of activity or the amount of stress placed upon it.

59
Q

What is muscular strength?

A

the ability of a muscle to produce force is called muscular strength
the amount of weight you can lift is one measure of the muscular strength

60
Q

What is muscular endurance?

A

The ability of your muscles to work for an extended time. Requires repeated actions over an extended period of time, Walking, rowing, raking.

61
Q

What is flexibility?

A

The ability of a joint to move through its entire range of motion
this means you can bend, stretch and flex your body easily.

62
Q

What is body composition?

A

the amount of fat tissue in your body compared to the amount of lean tissue muscles and bones are lean tissue

63
Q

What does progressive overload mean?

A

It means that you increase the workload gradually over time as your muscles accomodate to resistance with the objective of gaining strength or mass. This principle refers to aerobic training also.

64
Q

What country is the fattest?

A

The United States of America

Health: Stress and Stressors (6 decks)

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