PE Active 100 – Flashcards
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Calories (kcals)
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units we use to measure energy
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Basal Metabolism Rate (BMR)
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resting metabolism
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What do we mean by energy balance?
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Energy balance is the net loss or gain of weight/energy.
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What is the basic equation of energy balance?
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Energy intake = energy expenditure
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What is negative energy balance?
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Expenditure > Intake
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What is positive energy balance?
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Intake > Expenditure
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Example of negative energy balance
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weight loss
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example of positive energy balance
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weight gain
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What does BMR consist of?
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involuntary activity only (breathing, heart beat, chemical reactions)
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Can we change our BMR?
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you can raise it with exercise
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What percentage of total energy expenditure is BMR?
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2/3 of total energy
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What is TEF?
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thermal effect of food (energy lost when using food)
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What sort of processes create TEF?
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chemical processes
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How much of our energy expenditure goes to TEF
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10%
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What are some health risks of obesity?
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Life expectancy lowers, increased risk of high blood pressure, heart disease, type 2 diabetes, stroke, cancer
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What is total body mass composed of?
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lean mass and fat mass
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How is body composition usually expressed?
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as a %
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What does body composition mean?
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% body fat
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Are men or women usually higher % body fat?
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Women
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What is an acceptable range for body fat for men?
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15-20%
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What is an acceptable range for body fat for women?
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20-26%
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What are the three body fat depots?
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subuntaneous, abdominal, and intramusclar
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Where is subuntaneos fat?
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under the skin
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What is abdominal fat?
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in the abdominal cavity
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What is intramusclar fat?
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fat within the muscle
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What are two common patterns of body fat distribution?
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apple and pear
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Which body fat distribution carries more health risk?
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apple
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Does fat loss necessarily equal weight loss?
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No
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How accurate is scale weight as a means of measuring progress?
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no accurate because it doesn't measure fat loss and muscle gain
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What might be happening when we fail to lose the weight we expected to?
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we are gaining muscle and loosing fat (muscle is denser than fat)
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What happens to energy expenditure as we lose weight?
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energy expenditure decreases
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What happens to energy expenditure as we gain weight?
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energy expenditure increases
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How does the body resist changes in weight?
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it causes it to burn less calories at less weight making it harder to loose weight
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Is the first pound or the tenth pound harder to lose?
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tenth
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How many genes have been linked to human obesity?
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20
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What does chronic reduction in food intake do to BMR?
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BMR decreases with decreased food intake
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What happens to lean tissue during weight loss if we do not exercise?
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you lose lean mass
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What effect does lean tissue loss have on BMR?
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BMR lowers long term
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Why doesn't dieting work?
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it is hard to maintain and you will eventually bounce back
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What is wrong with dieting?
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it is an excessive restriction that leads to initial loss but eventual gain and poor nutrient efficiency
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How can exercise offset the drop in metabolic rate seen with weight loss?
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exercise can maintain or increase metabolic rate
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How do regular meals affect weight loss?
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you weight less with 3 meals or more a day
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How many meals per day should one eat to get the maximum benefit of TEF?
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3-5 meals
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What do we mean by energy density?
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energy per volume of food
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How does fat affect energy density?
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fat increases energy density
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How does fiber affect energy density?
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fiber decreases energy density
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What is the energy value of fat?
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9 kcals/gram
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What is the energy value of CHO?
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4 kcals/gram
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What is the energy value of protein?
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4 kcals/gram
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What is the energy value of alcohol?
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7 kcals/gram
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What energy source has the greatest energy density?
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fat
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What does decreasing fat content do to caloric intake?
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lowers caloric intake
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Is fat or caloric intake a better predictor of obesity?
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fat
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what does reducing the energy density of food do to the volume of food required to achieve a certain level of caloric intake?
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you need to eat more of less energy dense food to maintain a steady caloric intake (less hungry)
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How many apples would you have to eat in order to get kcals of 1/2 cup serving of premium ice cream?
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6 apples (350 kcals)
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Name some low energy density categories of food?
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fruits, veggies, lean proteins
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What are common health risks associated with obesity?
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type 2 diabetes, hypertension, heart disease, cancer, and stroke
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What is the secret to weight management?
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BMR
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What component of expenditure utilizes the greatest amount of daily calories?
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resting metabolism
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Can you describe what has happened to intake of calories over the last century?
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expenditure has decreased and intake has increased
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How about since 1985
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intake increased
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What has happened to expenditure of these calories over the past century?
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it has decreased
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How does this history of intake and expenditure compare to the prevalence of overweight individuals over the last 50 years?
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obesity has increased
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What is the current percent of our population deemed to overweight and obese?
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68%
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Why were the standards changed from BMI of 27 to 25?
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we discovered that disease risks began at 25 BMI
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What does the most recent information tell us regarding prevalence of obesity in our society?
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33% are obese
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If you were to blame energy in or energy out for the problem of obesity, which would you choose?
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energy in (food is more processed, portions are larger)
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From an environmental aspect, looking at energy in and energy out, what are the leading contributors to the body size changes we see today?
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there are more high fat ad energy dense food available and low cost, easy access, and large portion size
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What is shown to be the most effective weight loss strategy?
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exercise
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What do studies commonly show when they compare dieting to exercise as a method of weight loss>
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exercise causes you to loose more weight than dieting
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Is dieting or exercising better?
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exercise
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What type of weight do you lose when you diet?
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looses lean weight
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What type of weight do yo lose when you exercise
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looses fat weight
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What affect does dieting have on BMR?
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decreases it
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What affect does exercise have on BMR?
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increases it
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Why is there a big focus on impact of BMR?
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BMR accounts for most of the calories burned in a day
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What about the worry of exercise increasing caloric intake and being self-defeating?
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exercise causes you to consume more calories but it maintains you caloric intake and actually causes you to lose weight
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What statement is attributed to the nutritionist John Mayer when he discovered the eating change from sedentary to active?
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When we begin and maintain regular exercise routine, we become more like the lion in the jungle
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What does, "When we begin and maintain regular exercise routine, we become more like the lion in the jungle" mean?
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We regulate calories better when we exercise and eat properly
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What about the role of genetics?
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genetics affects obesity
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How should you exercise in order to lose weight?
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aerobic exercise daily for 60 min
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How should you exercise in order to maintain weight?
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aerobic exercise 3 days and weight training 2 days for 20-45 min
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Why might weight bearing activity be better at burning more calories?
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weight bearing has more impact per rep
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What are key parts of exercise?
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total calories burned and a combination of intensity and time is key
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What do mode and intensity of activity have to do with duration?
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High intensity = short duration, low intensity = long duration
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Why might BMI scales not be representative of health status?
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BMI doesn't account for fat mass versus lean mass
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What should be used to determine healthy weight?
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body weight compositon
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Does exercise guarantee weight loss?
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no
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How is body composition measured?
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fat mass vs non-fat mass
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How accurate are measurements of body composition?
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very accurate
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If one needs to lose weight, are what rate should this be done?
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slow rate, 1/4 - 1/2 lb loss per week
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Is psychological distress associated with caloric restriction or caloric intake?
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caloric restriction
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Which of the college swimmers showed elevated psychological distress during a training phase?
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the swimmers with the lower intake diet
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College wrestlers who lost weight quickly had significant changes in what variable?
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anxiety
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What are two "risky eating behaviors" on college campuses indentified by the CDC?
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anorexia and bulimia
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What is the female athlete triad?
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an eating disorder that leads to menstrual irregularities and then bone loss
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What psychological change occurred following eating lunch?
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reduction in anxiety
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How much physical activity is needed according to the Institute of Medicine to avoid weigh gain?
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60 min of moderate activity each day
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Is the prevalence of overweight and obesity higher or lower in the Amish community compared to the general population?
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lower because they have high levels of purposeful activity
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What are 3 recommendations identified by the Surgeon General to fight fat?
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daily physical activity, healthier food, smaller portions
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Is there a difference in prevalence of overweight college men vs women?
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similar
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Is there a difference in the percentage of students who had dieted in the last 30 days?
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much more women than men
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Is there a difference in the percentage of students who had exercised in the last 30 days?
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much more women than men
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Approximately how many people die each year from heart disease and stroke?
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80 million people
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What is the incidence of premature death due to heart disease?
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32% of all cardiovascular deaths
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What treatment options are available for heart disease?
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prevention, medication and surgery, or rehabilition
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Why is there only one option if quality of life is considered?
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prevention
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What is congestive heart disease?
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the pump function of the heart is failing
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What is congenital hear disease?
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heart disease present at birth
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What is coronary heart disease?
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the narrowing of the small blood vessels that supply blood and oxygen to the heart (most common)
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When the term heart disease is used, what are we actually talking about?
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the restricted or lack of blood supply to the heart
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What is the cause of coronary heart disease?
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atherosclerosis
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What are the symptoms of coronary heart disease?
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often asymptomatic (no symptoms), but typical symptoms are pain in the chest
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What is an EKG
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heart beat meter
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What is angina pectoris?
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pain in the chest
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What is atherosclerosis?
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degenerative changes in the arterial walls involving the build up of plaques
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Where does atherosclerosis occur?
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the coronary arteries
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What is ischemia?
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restricted of lack of blood supply
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Describe some characteristics of people classified as Type A.
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sense of time, urgency, impatient, hard driving, competitive, workaholic
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Which study provided early evidence indicating a link between Type A an CHD?
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Western Collaborative Group Study
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What were some problems with the Western Collaborative Group Study?
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large and unequal sample sizes and too low variance to explain for correlation
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What were the results of the MRFIT study?
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results did not support link between Type A,B and CHD
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Which group had the highest survival rate following a heart attack?
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Type A (twice as great)
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What is the relationship between depression and CHD (Cohen Study)?
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Depression increases the risk of CHD more than high cholesterol, smoking, and diabetes
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It has been suggested that men and women differ in what aspects of heart disease?
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hear attacks are more deadly in women than in men
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What is myocardial infarction?
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a heart attack
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What is the difference between a major and minor heart attack?
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The amount of the area of heart that was deprived blood and oxygen (amount that died)
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Why are risk factors for heard disease categorized into primary and secondary factors?
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some risk factors are modifiable (primary) while others are not (secondary)
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What makes a risk factor of a primary risk factor?
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must have a significant and direct impact
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What are the 6 primary risk factors?
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smoking, obesity, diabetes, cholesterol, sedentary lifestyle, high blood pressure
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What is a dose-response relationship?
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as exposure increases (dosage), response pattern is consistant
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What is the cholesterol level (total) that is typically used to define at risk individuals?
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200
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Why is total cholesterol not the only cholesterol consideration
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you have to take HDL into account (good cholesterol vs bad cholesterol)
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Why do we need blood pressure in the body?
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needed for circulation
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What 2 categories for hypertension are being used to identify levels of increased risk?
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Pre-hypertension (130/85) and essential hypertension (160/100)
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What is the third label used to provided an early wakeup call?
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borderline hypertension (145/90)
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What systolic and diastolic numbers are associated with each of these categories?
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high systolic/high diastolic
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Do you have to have both of these pressures above the range to be classified in a category?
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No, just one of the other
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What is the definition of systolic blood pressure?
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systolic blood pressure is the pressure against the arterial walls when the heart beats
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What is the definition of diastolic blood pressure?
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diastolic blood pressure is the pressure against the arterial walls in between beats
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How are systolic and diastolic pressures interrelated?
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diastolic pressure is what systolic pressure needs to overcome
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Why is hypertension called the silent killer
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no symptoms
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What are some examples of indirect support for the benefits of exercise?
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fewer symptoms of heart disease and better survival rate of heart attacks
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What does the direct evidence of exercise reveal?
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larger, heavier, healthier hearts, larger coronary arteries, less plaque in arteries
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How does the direct evidence of exercise support the indirect?
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harder you work the heart, the stronger your heart is
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With regard to cholesterol, what does exercise do that other strategies typically can't do?
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improves blood lipid profile
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What other benefits are there that exercise provides to the heart?
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alters heart rate and blood pressure and decreases body fat (improve circulation and metabolism)
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To what do the Jim Fixx syndrome refer?
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not checking blood pressure because you are active and dying because you have bad genetics
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Is osteoporosis a life threatening disease?
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no
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What type of exercise appears to be the best at delaying the onset of osteoporosis?
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weight bearing exercises
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What are the bone cells that remove calcium from bone?
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Osteoclasts dissolve the bone
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What are the bone cells that deposit calcium in the bone?
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osteoblast lay down protein matrix and minerals
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What 2 non-weight bearing environments have been studied to show effects on osteoporosis?
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bed rest and space
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What rate of bone mineral density loss was discovered in non-weight bearing environments?
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1% loss of bone mineral density per day
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In post-menopausal females, is there any hope of preventing or delaying the onset of osteoporosis?
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Yes, bone density increases directly with increased exercise
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If there is a gain in bone mineral density later in life it usually isn't as significant?
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correct
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Can exercise assist in promoting osteoporosis?
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Yes and no, yes if you have a pre-existing injury, poor running form, overextended use of shoes
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What population is likely to promote osteoporosis with exercise?
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victims of the female athlete triad
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What are other contributing factors in female athlete triad?
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low body fat, undernourished especially in calcium and total caloric intake
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What are the processes of osteoarthritis?
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repetitive impulse loading, breakdown of bone, remodeling of bone, decreased shock absorption, eventual cartilage breakdown, and joint regeneration
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What age groups are most likely to be afflicted with osteoarthritis?
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Old age groups
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What groups of individuals are most susceptible to getting osteoarthritis at an earlier age?
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overweight individuals and those in collision sport activites
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Why is running commonly thought to the the "poster activity" for the promotion of osteoarthritis?
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constant impact and repetitive
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Does running promote osteoarthritis?
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Yes and no, yes if you have pre-existing injury, poor running form and over extended life of running shoes
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Does running protect against osteoarthritis?
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Yes and no, yes because it promotes blood flow to the joints
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What activities have been shown to promote an earlier onset of osteoarthritis?
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early introduction to competitive sports and collision activities
