Overweight, Underweight, and Weight Control Flashcards
inch to cm
1 inch = 2.54 cm
kg to lb.
1 kg. = 2.2 lbs
cm to m
100cm = 1m
calculate BMI
wt(kg) / ht(m^2)
lbs x 705) / ht(in^2
what is BMI?
index of a person’s weight in relation to height
healthy is between 18.5-25
lowest mortality BMI
20-25
central obesity
excess fat on the abdomen and trunk
linked to diabetes, stroke, hypertension, CAD
intra-abdominal fat
fat stored in the abdominal cavity in association with abdominal organs
subcutaneous fat
fat stored directly under the skin
apple/pear shape
apple: abdominal fat most common in men
pear: lower body fat most common in women
fatfold measure
clinical estimate of total body fatness w/ caliper
measure triceps fold, below shoulder blade
waist circumference
measure used to assess abdominal fat
overweight
body weight above some standard of acceptable weight
usually BMI
obesity
chronic disease characterized by excessively high body fat in relation to lean body mass
should the same person take measurements?
yes
BMI categories
- 5 or less: underweight
- 5-25 normal
25-30 overweight
30-35 obese class I
35-40 obese class II
40 and above extremely obese class III
disease risk based on weight circumference and BMI (>40 inches in men > 35 inches in women)
- 5 or less: low
- 5-25: low
25-30: increased / high
30-35: high / very high
35-40: very high
40 and above: extremely high
some evidence shows that being moderately overweight increases risk of heart disease T/F?
true
what is a gene’s influence of obesity?
influences body’s tendency to consume or store too much energy or to burn too little
LPL: lipoprotein lipase
leptin differences
LPL
lipoprotein lipase
enzyme mounted on the surface of fat cells
hydrolyzes triglycerides in blood into fatty acids and glycerol for absorption into cells
leptin
protein produced by fat cells under direction of the obesity gene that increases satiety and energy expenditure
effect of fat cell development on obesity
excess development
fat cell # and size
set-point theory
theory proposing that the body maintains a certain weight by means of its own internal controls
environmental stimuli and obesity
these stimuli and learned behaviors like conditioned appetite and low physical activity increase obesity
learned behavior types
hunger
appetite
hunger
physiological need to eat; experienced as a drive to obtain food
its an unpleasant sensation that demands relief
appetite
psychological desire to eat; learned motivation that is experienced as a pleasant sensation
accompanies sight, smell, or thought of appealing foods
inactivity effect on obesity
input vs. output
technology decreases activity
reasonable weight loss goals
reduce weight by 10% over half a year
maintain lower body weight over long term
at a minimum, prevent further weight gain
fat loss expectations
1/2 - 2 lbs/week
to lose a lb. a week cut 500 calories/day
% weight loss improvements
5% sees improvement
10% significant improvement
healthy eating plan
nutritional adequacy
small frequent meals and small portions
carbs are whole grains, legumes, fruits & veggies with fiber, vitamins & minerals
limit sugar/alcohol intake
adequate water (30ml/kg/day or 1ml per kcal/day)
how does exercise help?
direct increase in energy output (muscles/cardio)
indirect energy output BMR
appetite control
psychological benefits
is spot reducing fat possible?
no
behavior modification
changing behavior with manipulation of antecedents, the behavior itself, and consequnces
underweight weight gain plan
exercise to build muscle
energy dense food
large portions
3 meals a day
juice and milk
what can underweight lead to?
bone loss
pregnancy/childbirth problems
depressed immunity
poor medical recovery due to decreased reserves
anorexia nervosa
severe state of underweight and intentional starvation
how to combat eating disorders
maintain adequacy - food guide pyramid
eat frequently to avoid hunger
reasonable weight goals & timeframe
athletes should…
replace wt loss goals w/ skill and performance goals
only try to lose weight in off season
get proper nutrition
childhood obesity
behaviors that increase obesity start in childhood
obesity and type 2 diabetes strongly linked
childhood obesity changes arteries (causes CVD later in life)
atherosclerosis, HTN, high cholesterol may develop before age __ in obese children
10
should children be on diets?
no, limits growth
is fat intake to blame for increased childhood obesity?
no, but those who prefer high fat foods are more likely to be overweight
