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Personal Fitness PEM 2104 > Weight Management > Flashcards

Weight Management Flashcards

1
Q

Define the thermic effect of food.

A

Extra energy expended above normal RMR to digest food for use and storage.

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2
Q

Blood pressure is lowered and the heart and lungs are strengthened by this?

A

Regular physical activity

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3
Q

An estimated 30% of obese peoples are diagnosed with this disorder.

A

Binge eating disorder.

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4
Q

What refers to calories per volume or weight of food?

A

Energy dense

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5
Q

TEF accounts for how much of total energy requirements?

A

7 to 10%

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6
Q

What describes work required to raise 1 kg of water by 1 degree Celsius?

A

Energy measured in kilocalories.

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7
Q

Which type of assessment tends to be inaccurate with obese populations?

A

Skinfold assessments

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8
Q

What are 4 body functions or events that can increase rmr?

A

LBM increase, abnormal body temperature, menstrual cycles, and hyperthyroidism.

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9
Q

Addition of lbm, abnormal body temperatures, menstrual cycles, and hyperthyroidism can lead to an increase in what metabolic function?

A

Resting metabolic rate.

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10
Q

The most important goal of weight loss is what?

A

A negative caloric balance.

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11
Q

Moderate alcohol consumption has shown what effect on HDLs and LDLs?

A

Increases HDLs and decreases LDLs

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12
Q

How many more times lean tissue is lost in rapid weight loss?

A

3 times more Lean tissue

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13
Q

Types of food consumed is less important than what of these foods?

A

Portions

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14
Q

Any faster weight loss than 1.1 to 2.2 lb per week can result in what?

A

Dehydration, lean tissue loss, vitamin and mineral deficiency

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15
Q

What refers to foods more dense in vitamins, minerals, and protein per calorie?

A

Nutrient dense

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16
Q

What are 3 things that can decrease rmr?

A

Low caloric intake, lean tissue loss, and hypothyroidism

17
Q

RMR accounts for about how much of total energy requirements?

A

60 to 70% of daily energy requirements.

18
Q

Regular physical activity can help curtail which 4 major conditions?

A

Depression, osteoporosis, heart disease, and arthritis

19
Q

Low caloric intake, lean tissue loss, and hypothyroidism can lead to a decrease in what?

A

RMR

20
Q

When it comes to weight loss, the focus is on what?

A

Calories.

21
Q

Hyperlipidemia, CAD, stroke, and hypertension are associated risks with which disease and which eating disorder?

A

Obesity and binge eating disorder.

22
Q

Muscle is how much water, how much protein, and how much fatty acid/glycogen?

A

70% water, 22% protein, 8% fatty acid and glycogen

23
Q

What correlates with heart disease and diabetes, as well as weakens the immune system?

A

Inactivity

24
Q

CAD stands for what?

A

Coronary artery disease

25
Q

Glucose intolerance, type 2 diabetes, osteoarthritis, and sleep apnea are associated with which two disorders?

A

Obesity and binge eating disorder.

26
Q

1 kg of water by 1 degree of Celsius is how much in pounds and Fahrenheit?

A

2.2 pounds by 1.8 degrees Fahrenheit.

27
Q

Moderate alcohol consumption may also lower circulating what and blood what?

A

Circulating blood glucose and blood pressure.

28
Q

Binging on alcohol increases the risk for what and what?

A

Stroke and hypertension

29
Q

How many extra calories per week to build 1 - 2 lb of muscle?

A

2500 extra calories

30
Q

Kilocalories are a measurement representative of what?

A

Work required to raise 1 kg of water by 1 degree Celsius.

31
Q

People who drink how many drinks of alcohol per day live longer than those who completely abstain from alcohol consumption?

A

Up to 2 drinks/day

32
Q

What fraction of the US population is classified as overweight?

A

2/3 of the population.

33
Q

Moderate consumption of what has been shown to reduce risk of CAD and stroke?

A

Alcohol

34
Q

In the US, adults gain an average of about how many pounds per year?

A

1 to 2 lbs per year.

35
Q

Maximal healthy rate of weight loss is capped at how much per week?

A

1% of bodyweight per week

Personal Fitness PEM 2104 (2 decks)

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