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EDKP 330 > Sedentary behaviours and obesity > Flashcards

Sedentary behaviours and obesity Flashcards

1
Q

What is the definition of inactive

A

0-149 mins of moderate-intensity activity /wk

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2
Q

How many Mets is sleeping

A

0.9

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3
Q

How many Mets is sitting while quiet, talking, working

A

1.0, 1.5, 1.8

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4
Q

How many Mets Standing

A

2.0

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5
Q

How many Mets is slow walking

A

2.5

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6
Q

How many Mets is brisk walking

A

3.8

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7
Q

classify sedentary, light and moderate in Mets

A

S: 0-2
L: 2-3
M: 3- +

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8
Q

How can the PH framework be applied to sedentary behaviours

A

Epidemiology can help form a hypothesis that leads to clinical efficacy trials. Then the research is in the translational phase (simplify) to become a public health policy

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9
Q

For children (5-11), what are the SB guideline

A

Recreational screen time: no more than 2h/day
Limit sedentary transport, extended sitting, time indoors

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10
Q

What can spending less time sedentary do to help kids

A

Maintain healthy body weight
DO better in school
improve self confidence
Have fun with friends
Improve fitness
Lean new skills

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11
Q

What objective measurements are taken for research? with what?

A

time, duration, frequency and intensity of movements in one-minute epochs
Antigraph and activPAL

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12
Q

What is the relation of S time with age in the US [according to NHANES]

A

There is a gradual increase of S time as people age Except at the ages of 12-15 and 16-19 where is it higher than 20-29

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13
Q

How are adults overall daily behaviours (active, SB) distributed?

A

Most [9.3 h]: sedentary
Less [6.5 h]: light intensity
Lesser [0.7 h]: Moderate to vigorous

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14
Q

Are there a lot of “sitting opportunities” in our society?

A

Yes, society is sitting-oriented with work being on computers, transport in vehicles and family activity being sedentary

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15
Q

What is the relation between the prevalence of being overweight and hours of TV per day? What about skin folds

A

The more TV time [SB] the more there is a prevalence of overweight. Overweight Boys are more prevalent for <1 / day and 2-3 h/day. It switches to girls for 4+ hours/ day

Skin fold has the same results except more adipose tissue is always more prevalent in girls.

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16
Q

What other factor can decrease the sum of trunk skinfolds other than decreased SB

A

increase of vigorous activity (active lifestyle)

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17
Q

If watching TV is bad, why is there an increase in people doing it? Which 3 groups are watching more TV in order?

A

There are a lot of channels available for all tastes. More people are even on two screens at once.
2+
18+
55+

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18
Q

What are the odds of the metabolic syndrome in men when we compare PA with TV in a week
For women

A

less than 2.5 hours of PA is a higher risk
More than 14 hours of TV is a risk
So more than 2.5 and less than 14 hours is ideal to lower risks
For women the same relation is true but with higher risk when guidelines are not followed

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19
Q

What markers are related to high TV time (2-4 hrs per day), independently of leisure time PA (what risks increase with a lot of SB)

A

CDV
Overweight
Diabetes
Metabolic syndrome
Abnormal glucose metabolism
Cancer

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20
Q

What happens to all-cause mortality when someone is active and sits less

A

the risk is lowered

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21
Q

What is there to say about sitting vs all cause
and TV vs all cause

A

The research part of a meta-analysis all have curves that resemble themselves and the hazard ratios are similar for TV and Sitting

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22
Q

What are the guidelines implications for highly sedentary people

A

They require an even higher amount of PA to achieve the same level of all-cause mortality risk

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23
Q

True or False: it’s possible to be active and highly sedentary

A

True, active couch potatoes can reach 150 minutes of PA in a week while being active 70% of the time. The PA is seen as peaks in day rather than constant.

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24
Q

Is reducing SB an alternative to participation in mod-vig intensity PA?

A

No, it’s in addition

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25
Q

Reducing and/or breaking up sitting time is now considered a potential […]

A

PH priority

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26
Q

what is BMI, who developed the formula?

A

It’s a ratio of height and weight, developed by Adolphe Quetelet

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27
Q

BMI Metric formula:

A

Kg/m^2

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28
Q

BMI Imperial formula:

A

(lbs * 703)/inches^2

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29
Q

What is the ponderal index

A

It’s like the BMI but that takes more of the height into consideration (kg/m^3)

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30
Q

What are the BMI classifications of underweight, Normal, Overweight, Obese I, Obese II and Obese III

A

U: <18.5
N: 18.50 - 24.99
O: >= 25.00
O I: 30.00-34.99
O II: 35.00 - 39.00
O III: >= 40.00

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31
Q

When does BMI not work and why?

A

When looking at athletes because the BMI makes no difference between adipose tissue mass and muscles mass

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32
Q

What are the classifications of weight status for children? (on a weight growth curve)

A

Underweight: BMI less than 5th percentile
Normal: 5-85th percentile
Overweight: 5-95th percentile
Obese: >95th percentile

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33
Q

What is the relation between obesity and mortality?

A

It’s a U or J shape relation for men and women, meaning that the extremes or not good for your health. It’s rather a middle BMI (“sweet spot”) that is more healthy

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34
Q

If obesity is defined by adiposity, males and females are obese with […] % fat or greater. Why is there a difference.

A

M: 25%
F: 25%
because females require more essential fat

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35
Q

In Canada, obesity is […] in prevalence every year. Obese […] adults are more prevalent than any other age.

A

gradually increasing
older

36
Q

What is a rate in epidemiology?

A

number of cases or deaths / population of interest
All within some period of time

37
Q

What can be said about the prevalence of obesity and diabetes in the US

A

They are closely related as diabetes prevalence increases at about the same rate as obesity

38
Q

Why is is worrying if a kid or young adult is considered obese or overweight?

A

The condition doesn’t usually change with age meaning that an obese young adult will most likely become an obese older adult (overall increases risk of premature death)

39
Q

Why did the obesity rates in females in Japan and Sweden stay about the same while it almost doubled in countries like Australia and England?. (between 1980 and 1990)

A

Because their lifestyle and eating habits are different

40
Q

Why does the obesity rate suddenly decrease after the age of 75+ if the rate goes up in between all other ages?

A

because severely obese people are not healthy enough to live past 75

41
Q

How can optimal body weight be defined?

A

Optimal for health
Optimal for appearance
Optimal for performance
All of these definitions can vary from an individual to an other.

42
Q

What is lean body mass (LBM)

A

mass of bones and muscles (without skin and adipose tissue)

43
Q

What are the typical body composition changes from ages 25-55. what can cause this change over time

A

The fat increases while the LBM decreases, meaning that the weight goes up.
THis can be explained by slightly too much food for the requirements of energy expenditure (positive balance) as well as a lack of PA

44
Q

What is part of lean tissue and what is part of fat tissue

A

L: muscles, bone, connective tissue and organs. they are all metabolically active tissue
F: Subcutaneous and internal (more lethal)

45
Q

What are methods of determining body composition

A

Lab: underwater, bioelectric, ultrasound, X-ray and MRI (most precise)
Field: BMI, skinfold, circumference (all about a 4% error margin)

46
Q

Related to internal body fat, what are the American heart association standards on the waist/hip ratio?

A

Males: 1.0
Females: 0.8

47
Q

Why is internal fat more lethal than subcutaneous fat?

A

It can start putting pressure on organs and disrupting their function

48
Q

What causes cellulite?

A

When the fat cells enlarge, they push against the skin as the connective tissue pushes down, creating dimpling along the skin.

49
Q

What are the two factors that can elevate risk for Metabolic syndrome?

A

Genetic and environmental factors

50
Q

What are the blood levels for Normal blood sugar, prediabetic, high blood sugar, low blood sugar and very low (unconsciousness)

A

very low: < 40 mg/dl
Low: < 70 mg/dl
Normal: 80-100 mg/dl
Prediabetic: 100-120 mg/dl
High blood sugar: > 120 mg/dl

51
Q

what are other names for metabolic syndrome?

A

Syndrome X
Insulin resistance syndrome

52
Q

What level of the following are considered part of metabolic syndrome?
Abdominal obesity
Triglyceride
HDL
Blood pressure
Fasting plasma glucose

A

Men: >102 cm or > 94 cm
Women: >88 cm or > 80 cm

> 150 mg/dl

Men: < 40 mg/dl
Women: < 50 mg/dl

> 130/>85 mmHg

> 110 mg/dl

53
Q

What can be said about the prevalence of metabolic syndrome with age.

A

It’s true to say that the prevalence goes up with age. (so do the risk as someone moves less or has a less healthy lifestyle)

54
Q

What is the impact of PA on the risks of having metabolic syndrome?

A

it goes down with more PA

55
Q

What are the health problems brought on by obesity?

A

Social and psychological
Risk factors for diabetes
Risk factors for cancer
Risk factors for CHD
High total cholesterol (low HDL, high LDL)
High blood pressure

56
Q

What is the problem for people trying to lose weight in today’s society?

A

There are a lot of trends of different “hacks” of “gadgets” that claim they can get you fit without changing any lifestyle habits (more PA or better diet). Those are there to make money, they don’t have any prior research and usually don’t have any evidence to support their claims.

57
Q

Define positive, negative and neutral energy balance and their consequences on weight.

A

Positive: more calorie intake than expenditure, weight gain
Negative: less calorie intake than expenditure, weight loss
Neutral: equal calorie intake and expenditure, no weight change

58
Q

Is weight genetic? why?

A

yes, many factors such as metabolic rate, appetite and appreciation of Pa can actually be genetic and can affect body composition.

59
Q

If two people have the same genes, will they always have the same weight? why?

A

No, because genetics is not the only factor in determining weight. The genetic predisposition will affect at what level an environmental factor will change the weight.

60
Q

Explain how BMI will change in someone with genetic obesity and in someone who is genetically resistant when the toxicity of the environment is increased.

A

The person who is genetically predisposed will see bigger and faster changes whereas the person who is genetically resistant will probably not see a change in BMI.

61
Q

Why are people getting more obese now?

A

There is easier access to fast food (faster, cheaper) that doesn’t require any cooking. Furthermore, supersized potions are capitalized on because clients think they get a better deal.

62
Q

What are the shifts in food practices in North America? (6)

A

Fast food consumption
Reduced frequency of family meals
Retrained eating and meal-skipping
More consumption of soft drinks
More unhealthy products on the markets
Increased size portion

63
Q

what is:
RMR, REE
BMR
TEF
PAL
NEAT
TEE

A

resting metabolic rate, resting energy expenditure
Basal metabolic rate
Thermogenic effect of food digestion
total PA expressed as a ratio of RMR
non-exercise activity thermogenesis
Total energy expenditure

64
Q

What is the biggest contributor to daily energy expenditure?
Which is the more variable?

A

RMR
TEA (thermic effects activity)

65
Q

With PA or exercise, RMR will […], TEF will […] and TEE will […]

A

al increase

66
Q

During weight loss, 25% of tissue loss is […]. Losing weight is also equivalent to […] RMR

A

muscles
decreased

67
Q

Explain why losing weight is associated with a lower RMR.

A

There is less mass to sustain, meaning the resting energy required is lowered.

68
Q

Do people with the same DNA gain weight similarly? in what conditions? what graph are we referring too

A

When looking at the weight gain of twins that were put in the same environment (fed the same amount and same levels of exercise), we can see that they gained about the same amount of weight. If they did not have the same environment, the gains would not be the same since that is the second factor of weight gain.

69
Q

Why is obesity a pandemic? Why is is so drastic?

A

Because there is a simultaneous increase in caloric intake and a decrease in PA.

70
Q

Is obesity based on glutinous behaviours? give an example.

A

No, it’s simply small changes in daily life that result in big consequences.
EX: If someone eats the same all their life but slowly decrease their PA levels, they will end up in a positive balance which will result in weight gain

71
Q

Why is TV such a hazardous sedentary behaviour compared to others?

A

First, it is sedentary which is not good
Second, TV can often be a prompt to eating and increase the caloric intake DURING SEDENTARY TIME

72
Q

What is the activity participation of US adults Aged 18+?

A

No activity: 30% (1/3 of the population)
Irregular (no health benefits): 45%
Regular (no health benefits): 25% (1/4 of the population)

73
Q

What is the optimized exercise prescription?

A
  • Vigorous
  • Sustained
  • 3-5 days a week
  • Sophisticated (accompanied by professionals)
74
Q

Where can we see the greatest health benefits when someone is active?

A

when someone goes from being sedentary to moderately active, they see greater health benefits. (get them off their couch)

75
Q

What are two ways someone can have appropriate energy expenditure during a day?

A
  1. Be sedentary and block out PA times during the day (noon jog) –> Leisure time exercise
  2. Include PA everywhere and look for opportunities to be more active –> lifestyle exercise
76
Q

What are 2 additional benefit of lifestyle exercise vs leisure time exercise in people who do not like exercise?

A
  1. It is more easily be included in daily activities. The improvement in different metabolic parameters is similar to that of someone following a training program.
  2. Because of that is is better maintained (better weight control) over time
77
Q

What is the Harris Benedict equation?

A

It estimates the BMR of someone

78
Q

Why is the age negative in the Harris Benedict equation?

A

It signifies that if age increases, BMR tends to be lower

79
Q

When is the Harris Benedict equation not good? why?

A

It doesn’t differentiate muscles from fat

80
Q

How can the daily caloric need be estimated with the Harris Benedict equation?

A

It needs to be multiplied by the correct activity factor

81
Q

What are the activity factors for calculating caloric needs?

A

sedentary: 1.2
Light activity (1-3 days): 1.375
Moderate (3-5 days): 1.55
Very active (6-7 days): 1.725
Extra active: 1.9

82
Q

When wanting to lose weight, what are the different ways of going so? which is the best and why?

A
  1. Exercise only: good
  2. Diet only: FFM and fat weight will be lost
  3. Combination: best, there is fat weight loss and FFM weight gain, resulting in better metabolic health
83
Q

What are the guidelines (4) for managing your weight?

A

Lifestyle behaviours change
Psychological consideration (trigger)
Caloric intake
Caloric expanditure

84
Q

How can a behaviour be modified? (5)

A

Self-monitoring (awareness)
Stimulus control
Reward reinforcement
Nutrition education (know how many calories in what)
Cognitive reconstruction (goals)

85
Q

What are weight loss misconceptions? (4)

A

There is a “quick fix” for their weight
Régime miracle exist
Cellulite is bad
You can do spot reduction

EDKP 330 (8 decks)

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