Weight Management

Question 1

What are the health risks with high body fat? /4

Answer 1

high blood pressure

diabetes

heart disease

low pack + joint problems

Question 2

What are the health risks with low body fat? /4

Answer 2

low blood pressure

malnutrition

low energy levels

stress on the heart

Question 3

What are the health risks of low muscle mass? /3

Answer 3

muscle + joint injury

poor muscular endurance

low metabolism

Question 4

What are the keys to weight management? /4

Answer 4

follow a well-balanced eating plan

cardiovascular exercise

weight training

active lifestyle

Question 5

Why is a well-balanced eating plan weight management? /7

Answer 5

greatest impact

balance caloric intake and output

choose food and drinks wisely

avoid high calorie, low nutrient foods

avoid processed and high simple sugar foods

eat lean meats, whole grains, lost of fruit and vegetables in their natural form

NEVER go below 1000 calories

Question 6

Why is cardiovascular exercise weight management? /4

Answer 6

increase caloric expenditure = reduce body fat

increase daily metabolism

aim for 150 minutes of moderate-intensity weekly exercise

follow FITT guidelines

Question 7

Why is weight training weight management? /3

Answer 7

increase caloric expenditure = reduce body fat

increase daily metabolism

increase muscle mass = increase metabolic rate

Question 8

Why is an active lifestyle weight management? /2

Answer 8

more active = more calories burnt

weight loss programs

Question 9

What are the 3 energy balance scales? /3

Answer 9

in = out = weight maintenance

in < out = weight loss

in > out = weight gain

Question 10

What is in = out = weight maintenance? /5

Answer 10

remain stable

restrict your caloric intake

metabolic rate will drop

burning less calories

do not decrease excessively, max. 1-2 lbs./week

Question 11

What is in < out = weight loss? /4

Answer 11

eat fewer calories

increase daily activity

500 calories a day = 1 lbs. lost in a week

200 less calories in food, in exchange for 300 calories in daily energy expenditure

Question 12

What is in > out = weight gain? /3

Answer 12

well-balanced eating plan

increasing the number of servings from the various food

maintain the same balance/proportions of macronutrients

Question 13

What are the principle factors of caloric expenditure? /2

Answer 13

basal metabolic rate (BMR)

physical activity - exercise and daily activity

Question 14

What is basal metabolic rate (BMR)? /2

Answer 14

the number of calories that your body will burn each day to perform regular daily bodily functions

it is the total number of calories that your body expends to perform the necessary bodily functions while you are at rest.

ex. breathing, digesting, removing waste, thinking, moving, repairing cells

Question 15

What affects metabolism? /5

Answer 15

body composition

age

gender

energy intake

physical activity

Question 16

How does body composition affect metabolism? /3

Answer 16

more lean body weight/muscle mass = more calories burnt while resting

weight training is most effective

loss of muscle tissue is accompanied by an increase in total body weight = increase in body fat

Question 17

How does gender affect metabolism?

Answer 17

BMR drops 2% per decade after the age of 20

Question 18

Hoes does gender affect metabolism? /3

Answer 18

women: 10% lower due to higher % of body fat at the same body weight
woman: 18-25% of total body weight
man: 10-15% of total body weight

Question 19

How does energy intake affect metabolism? /3

Answer 19

decreased energy intake results in your body compensating for the loss of calories

body becomes more efficient at performing its bodily functions with less fuel

low calorie diets = decrease in metabolism.

Question 20

How does physical activity affect metabolism? /2

Answer 20

most significant effect on caloric expenditure

you will burn more calories while sleeping if you have exercised that day.