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Exercise Science for Health > Week Three > Flashcards

Week Three Flashcards

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1
Q

What is the key to weight maintenance?

A

-The key to weight maintenance is:
o Energy In = Energy Out
-If energy intake is > energy output = ↑↑ in body mass
-If energy output is > energy intake = ↓↓ in body mass

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2
Q

What are the prevalence statistics worldwide in 2014 for obesity?

A

-Worldwide obesity has doubled since 1980
-In 2014:
o >1.9 billion adults were overweight
o 39% overweight (38% Men and 40% Women)
o 13% obese (11% Men and 15% of Women)
-> 42 million children under 5 were overweight or obese in 2013

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3
Q

What are the prevalence statistics in Australia from 2007-2008 for obesity?

A

-Closer to home – Australia
-2007-2008
o 62% of adults in Australia were overweight
o 1 in 4 children are overweight or obese

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4
Q

What are the predictions for obesity in Australia in the future?

A
  • By 2020 – 75% of Australians will be overweight or obese

- By 2020 – 50% of young Australians will be overweight or obese

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5
Q

Define overweight and obesity

A

-Overweight
o “Body weight that exceeds the normal weight for a person based on height and frame size”
-Obesity
o “Having an excessive amount of body fat”
-Obesity – is multifactorial
o Excessive amounts of body fat
o Excessive accumulation of adipose tissue

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6
Q

What is the aetiology of obesity and its theories?

A

-Complex and multifactorial
-Theories
o Hormonal imbalances
-Endocrine system doesn’t regulate body weight properly
o Improper diet and lack of exercise
o Genetics
o Emotional trauma
o Cultural habits

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7
Q

How much does genetics account for obesity?

A 
-Genetics – accounts for 25% 
o	Inherited factors 
-RMR – Resting metabolic Rate 
-Fat distribution 
-Appetite
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8
Q

What are the cultural transmissions of obesity and the percentage?

A

-Cultural differences and norms
o Food Collection
o Daily activities and rituals
-30%

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9
Q

What are the non transmissible factors and its percentage?

A

-Lifestyle Factors
o Imbalance between energy consumption and energy expenditure
-Socioeconomic Factors
o Lower socioeconomic groups more likely to be overweight/obese
-45%

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10
Q

When someone has obese syndrome what are the symptoms?

A
  1. Glucose intolerance
  2. Insulin resistance
  3. Dyslipidemia (hypercholesterolemia)
  4. Type 2 Diabetes
  5. Hypertension
  6. Elevated plasma Leptin concentrations
  7. Visceral adipose tissue accumulation
  8. Increased coronary heart disease risk
  9. Increased cancer risk
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11
Q

What are co-morbidities caused by?

A

-Co-morbidities

o Medical diseases that are either caused by or contributed to by another factor

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12
Q

What is Type 2 Diabetes as a co-morbidity?

A

-Modifiable disease
-Usually developed later in life > 40 years
-Have the capability to produce insulin however the body has become insulin resistant
o Receptors on cells are resistant to insulin

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13
Q

What is the link between obesity and type 2 diabetes?

A

-Constant ingestion of high GI foods, which cause surges in blood glucose and insulin secretion thus overtime becoming resistant

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14
Q

What is Hypercholesterolemia as a co-morbidity?

A
  • High cholesterol levels in the blood

- Potentially lead to atherosclerosis and coronary heart disease

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15
Q

What is the link between obesity and Hypercholesterolemia?

A

-Eating foods high in cholesterol and limited exercise

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16
Q

What is Cardiovascular disease as a co-morbidity?

A

-Incorporates many diseases involving the heart and blood vessels
o e.g. Coronary Artery Disease, Hypertension

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17
Q

What is the link between obesity and Cardiovascular disease?

A

-Similar causes to hypertension and hypercholesterolemia

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18
Q

What is Hypertension as a co-morbidity?

A
  • High blood pressure
  • Systolic > 140 mmHg
  • Diastolic > 90 mmHg
  • Chronic and persistent hypertension damages the arteries and can lead to heart disease or stroke
19
Q

What is the link between obesity and Hypertension?

A

-Increased salt intake, high fat intake, high alcohol consumption limited exercise

20
Q

What is Osteoporosis as a co-morbidity?

A

-A progressive disease as the bone losses its calcium and mineral content

21
Q

What is the link between obesity and Osteoporosis?

A

-Limited exercise, high sodium intake, high protein intake, excessive alcohol consumption

22
Q

What is Sleep Apnoea as a co-morbidity?

A
  • A sleep disorder that causes pauses in breathing during sleep.
  • Can result in tiredness during the day, impaired alertness, slower reaction times, effects on cognitive and behavioural state
23
Q

What is the link between obesity and Sleep Apnoea?

A

-Absence of muscle tone and soft tissue around the airway

24
Q

What is the link between obesity and Cancers?

A

-Possible link to obesity:
o Fat tissue produces oestrogen which has been associated with certain cancers
o High levels of insulin may promote certain tumours
o Leptin promotes cell proliferation

25
Q

What is the link between obesity and Reproductive Abnormalities/Fertility?

A

-Possible Link to Obesity:
o Affected fertility
o Birthing complications
o Gestational Diabetes

26
Q

What is the Metabolic Syndrome?

A

-Syndrome X
-Now listed as a disease
-Defined as having any three of the following;
o High blood sugar
o High triglycerides
o Low HDL “good cholesterol”
o High BP/hypertension
o High waist circumference
o Android obesity
o Increased LDL “bad cholesterol”
o Insulin resistance
o Impaired glucose metabolism

27
Q

What is Mortality and Morbidity?

A

-Mortality – rate of deaths related to a particular disease
-Morbidity – presence of a disease
o Even though the risk for premature illness and death is greater for those who are overweight, the risk also increases for individuals who are underweight

28
Q

How do you change the prevalence of obesity?

A
  • 3 ways to lose weight by unbalancing the equation;
    1. Reduce caloric intake below daily energy requirements
    2. Maintain caloric intake and increase EE
    3. Decrease caloric intake and increase DEE
29
Q

What are some dangerous fad diets?

A
  • The Soup Diet – Eat breakfast then fill up on soup for the rest of the day.
  • Grape Juice Diet - Eat what you want, then have 64 ounces (~2 L) of juice per day supposed to combine with protein to rev up fat burning abilities.
  • Baby Food Diet - Eat 14 jars of baby food and enjoy a real dinner
  • The Cookie Diet - Specially made cookies, eat 6 a day then dinner.
  • The Kimkins Diet - Eat 800 calories a day and take laxatives.
  • The Tongue Patch Diet - Insert a device that makes eating uncomfortable
30
Q

What is HDL Cholesterol (healthy)?

A
  • Build & maintain cell membranes
  • Necessary to manufacture bile
  • Necessary to absorb fat & vitamins A, D, E & K
  • Insulates nerve fibres
  • Aids in the production of adrenal gland hormones
  • Aids in the production of sex hormones
31
Q

What is LDL Cholesterol (unhealthy)?

A
  • Can clog arteries
  • Can lead to a coronary heart disease
  • Can lead to a heart attack
  • Can lead to a stroke
  • Can ultimately lead to death
32
Q

What are the Australian Guidelines to achieve a healthy weight?

A
  1. To achieve and maintain a healthy weight, be physically active and choose nutritious food and drinks to meet your energy needs.
  2. Enjoy a variety of nutritious foods every day from the 5 groups
  3. Limit intake of foods containing saturated fat, added salt, added sugars and alcohol
  4. Encourage, support and promote breastfeeding
  5. Care for your food; prepare and store it safely
33
Q

What are the practical tips to reduce the daily kJ intake?

A 
-Cut down on FAT intake 
o	Grill, Steam and Dry roast don’t fry 
o	Trim off visible fat 
o	Limit Takeaways 
-Low joule drinks 
-Reduce sugar intake 
o	Leave out of tea and coffee 
-Choose the healthy options 
-Drink plenty of water 
-Eat more during the day not at night 
-Eat breakfast 
-Eat as naturally as you can
34
Q

What are the nutritional recommendations for sodium and alcohol?

A

-Sodium intake
o Sodium is found naturally in foods
o We require sodium for normal functioning
o We can obtain our daily requirement naturally without adding salt
o Aim for 120 mg/100g
-Alcohol intake
o Current recommendations = no more than 2 standard drinks on any day and increase the number of alcohol free days

35
Q

What are the current recommendations for health promotion and disease prevention?

A

-Recall – Holistic approach incorporating;
o Aerobic
o Resistance
o Flexibility

36
Q

What are the current exercise guidelines for aerobic, flexibility and resistance?

A

-Aerobic
o At least 5 days per week for 30-60 min/day (≥ 150 min per week) of moderate intensity exercise
-Flexibility
o ≥ 2 – 3 days/week, target all primary joints, minimum 10 seconds aim for 30 seconds
-Resistance
o Each major muscle group should be trained 2-3 days/week, 48 hours rest b/w sessions

37
Q

What is the prevention of weight gain/weight maintenance?

A

-Primary prevention = maintenance
-Weight maintenance = change ≤ 2.3 kg or < 3% change in body weight
o Clinically significant = > 5% change
-Inverse relationship b/w PA and BMI/body mass
-PA recommendations for prevention of weight gain:
o 150-250 min per week of moderate intensity

38
Q

Why lose weight?

A

o Improved CVD risk

  • Decreased BP
  • Decreased LDL, increased HDL, decreased triglycerides
  • Improved glucose tolerance
39
Q

How much weight should be lost?

A

o 10%
-Studies have shown improvement in CVD risk from less than 10%
-Reduced chronic disease risk reported with weight loss of 2-3%
-Negative energy balance = weight loss
o Greater the negative balance = greater the weight loss
-If individuals require substantial weight loss additional interventions may be required
o e.g. Diet restriction

40
Q

How much exercise should be done to lose weight?

A
  • Less than 150 min/wk of PA = minimal weight loss
  • PA > 150 min/wk = 2-3 kg (modest)
  • PA b/w 225-400 min/wk (> 250 min/wk) = 5-7.5 kg
  • Dose response relationship exists whereby greater amounts of PA can achieve the 3% from initial weight
  • 150-250 min/wk mod intensity will improve weight loss when moderate diet restriction
41
Q

How do you prevent weight regain after weight loss?

A 
-PA recommendations 
o	“More the better” 
o	Greater amounts = lower level of regain 
o	> 250 min/wk
-Sitting time = less energy expenditure = contribution to obesity epidemic 
-Include/increase PA into one’s lifestyle 
o	Non supervised exercise 
o	Structured exercise 
o	Occupation activity 
o	Active commuting 
o	Energy expenditure around the home 
o	Leisure time PA
42
Q

How do you increase energy expenditure (psychology)?

A
  • Goal setting
  • Relapse prevention strategies
  • Health Belief Model
43
Q

What are the advantages of doing and combination of diet and exercise?

A

-Advantages for doing a combination of diet and exercise:
o Increase RMR
o Increase muscle mass
-More metabolically active than fat
o Increase fitness
o Decrease stress
o Increase in kJ expenditure therefore no reason for dangerous diets

Exercise Science for Health (10 decks)

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