question

Weight Management: adults

answer

adding healthful weight- add muscle, maintaining healthy weight gain, preventing graduate weight gain over time, those needing to lose weight losing fat mass, preventing weight regain after weight loss.

question

Weight Management: overweight children

answer

1 in 7 is overweight. in the year 2020 it will be 1 in 5

question

Body fat

answer

1 pound of body fat = 3500 kcal. excess fat will become adipose tissue

question

Positive Energy Balance

answer

energy intake is more than energy expended. results in weight gain

question

Energy Balanced

answer

energy intake matches the energy expended. appropriate calories that is within AMDR.

question

Negative Energy Balance

answer

energy intake is less than the energy expended. results in weight loss.

question

Empty calories

answer

few or no essential nutrients. 35% of calories is fro extra solid fats and added sugars. beverages account for 400 calories per day.

question

Performance Related

answer

Lose weight: aesthetics, make weight classifications. Gain weight: healthy weight gain-lean body mass. Modify body composition: enhance strength-to- mass ratio.

question

Overweight and obesity

answer

it is nearly 2/3 of adults. BMI greater than or equal to 30.

question

Estimation

answer

based on how you feel, weight history, fat distribution, family history of obesity-related disease, current health status, and lifestyle.

question

BMI

answer

most widely used height for weight index. weight (kg) / height (m) squared. correlates fairly strongly with body fatness. Healthy 18.5-24.9.

question

Waist Circumference

answer

positioning of mass. apple vs. pear. men greater than 40 inches (102 cm) for women greater than 35 inches (88 cm). Narrowest part of the waist

question

Percent body fat

answer

laboratory/technology assessment. Fat mass, Fat-free mass

question

BMI and Health Risks

answer

BMI and mortality rates have a strong correlation. :Underweight and obese have increased mortality risk., BMI is more accurate in approximating body fat than measuring body weight alone., BMI is better predictor of a population's disease risk than an individual's risk of chronic disease.

question

BMI Limitations

answer

Overestimates adiposity in heavily muscled athletes. Underestimates body fat in people who have lost muscle mass

question

BMI in children

answer

Underweight 95th percentile

question

Fat Mass

answer

essential fat (M= 3-5%; F= 12-15%). nonessential (storage) fat

question

Fat-Free Mass

answer

muscle, connective tissue, organ tissue, water

question

Percent Body Fat

answer

percent mass divided by body mass

question

Fat Mass and Performance

answer

There generally appears to be an inverse relationship between fat mass and performance of physical activities requiring movement of the body vertically or horizontally. Excessive fat mass is detrimental as it adds non-force producing mass to the body (dead weight). % Fat is inversely related to aerobic capacity

question

Fat- free Mass and Performance

answer

Physical performance activities require application of force, either moving the athlete, and/or applying force against an external object (throwing, pushing, lifting) is positively related to the absolute amount of Fat-Free Mass (FFM) and body size. Too muscled may hamper absolute speed. Position players in football differ in FFM

question

Indirect Measures of Body Composition

answer

Underwater weighing (densitometry): Gold Standard (+2.5-3% error) , Air displacement plethysmography, Dual X-ray absorptiometry, Field Methods: Bioelectrical impedance analysis, Skinfold measurement, Circumferences

question

Underwater Weighing

answer

Also known as hydrostatic weighing: Considered "the standard". 2% error. Measures density. Based on Archimedes' principle. The heavier the underwater weight, the greater the fat-free mass

question

Air Displacement Plethysmography

answer

Measures body volume like UWW. Air, rather than water, is displaced. BOD POD. Accuracy similar to UWW Smaller, lighter, more portable than UWW. Expensive

question

DEXA

answer

Like UWW, also considered a standard. Relies on X-ray technology. Also measures bone mineral density. Provides regional composition measures. Technical and expensive

question

Bioelectrical Impedance Analysis

answer

Measures resistance to flow of electrical current through body. Fat is an insulator thus creates a greater resistance (less H2O). Quick, easy, portable. Less accurate that UWW

question

Skinfold Assessment

answer

Measures thickness of skin and underlying subcutaneous fat. Subcutaneous fat is proportional to total fat . Not as accurate as UWW (5%). Considered a field measure. Requires some skill. Inexpensive, very portable

question

Android or Apple Shaped

answer

Classic "pot-belly shape". More highly correlated with metabolic risk: Metabolic Syndrome: several CHD risk factors clustered, Insulin resistance - Type II Diabetes, High blood pressure, Elevated lipids

question

Gynoid or Pear Shaped

answer

Encouraged by estrogen and progesterone, After menopause, upper-body obesity appears. Less health risk than upper-body obesity. More difficult to lose and keep fat "off"

question

Weight Management for Athletes

answer

Impact on performance - need adequate CHO. Aesthetics/body image. Weight classifications for competition Changing body composition to aid performance. Increase muscle mass. Decrease fat mass

question

Hunger

answer

physiological drive to eat. controlled by internal body

question

Appetite

answer

psychological drive to eat. often in the absence of hunger

question

Satiety

answer

feeling of fullness or satisfaction after eating

question

Dietary Intake Influences

answer

physiological, environmental, social/culture, emotional

question

External Cue Theory

answer

availability, time of day, social obligations, characteristics of food, peers, authority figures

question

Stress eating

answer

eating in response to complex humans emotions: boredom, depression, anxiety

question

Energy Intake Assessment

answer

food records, 24-h dietary recall, food frequency questionaires

question

Energy Output

answer

Basal metabolic rate, thermic effect of food, physical activity

question

Basal Metabolic Rate

answer

energy for maintenance of normal body functions and homeostasis. sedentary: 60-70%. athletes: 40-60%

question

Thermic Effect of Food

answer

diet-induced energy expenditure. digestion, absorption, and processing of ingested nutrients. 5-10% above the total energy consumed. protein is greater than CHO and that is greater than fat.

question

Physical Activity

answer

activity-induced energy expenditure. increases energy expenditure beyond BMR by 0-40%. more activity, more energy burned: athletes naturally have greater energy expenditure, aerobic activity burns fat, anaerobic activity may build muscle.

question

Factors Affecting BMR

answer

body size: 75-80% of BMR depends on amount of LBM. height and weight are indicators of size. age: BMR decreases 2% per decade after 30 yrs. gender: males are greater than females (more LBM)

question

Situational Factors Affecting BMR

answer

elevating: magnitude of LBM, fever, stress. lowering: fasting/starvation- hinders net caloric cost of dieting

question

Obesity

answer

general population: one-third, additional one-third is overweight. in athletes, this is relatively rare. athletes at risk: football, wrestling, boxing, field events

question

Health Consequences of Obesity

answer

increased mortality, Increased morbidity: heart disease, hypertension, stroke, type 2 diabetes- increasing in younger people, osteoarthritis

question

Causes of Obesity

answer

genetic predisposition, behavioral practices, social/ cultural influences, psychological factors, environmental factors.

question

Childhood Obesity: long-term

answer

obese children 3x more likely to be obese adults, child usually does not grown out of obesity, prior to puberty there is very little sex difference in % fat

question

Adult Obesity: long-term

answer

most adult weight gain is 25-55yrs, women gain- child bearing years, males- gain about 1-2 lbs per year of fat, loss of muscle.

question

Hypertrophy

answer

enlarging existing cell size

question

Hyperplasia

answer

increasing the number of fat cells

question

Fat Gain

answer

non-obese: fill existing fat cells (hypertrophy). obese: filling of existing cells (hypertrophy) and then adding new cells (hyperplasia).

question

Fat Loss

answer

obese: decrease in size but not in number, same is observed in children and adult. non-obese: decrease in size and not number

question

Dieting

answer

is for weight loss not weight management. dietary intake: eating pattern of reduced calories and the maintenance of reduced calories. should include exercise. must consider eating behaviors during the diet and after then target weight is met.

question

Long term goal

answer

weight loss (lbs.)

question

Short Term Goals

answer

dieting and exercise

question

Weight loss

answer

Success rate: 5% after 3 years. Spot reduction: no such thing. quick weight loss: not fat weight but water. Ketosis: insufficient CHO is diet but a high protein diet. Dieting and the athlete: weight loss out of season, low CHO leads to muscle wasting. Fad diets not made for athletes.

question

YoYo Effect

answer

typically weight loss is not maintained. Only 5% of weight losers keep it off. 1/3 lost weight regained within 1 year.

question

Negative effects of YoYo

answer

Associated with upper body fat deposition. Discouragement, decreased self-esteem

question

Why can't quick weight loss be mostly fat?

answer

body fat contains 3500 kcal per pound. must have an energy deficit 3500 kcal to lose a pound per week. lean tissue and water account for dramatic weight loss in fad diets

question

Sound Weight Loss

answer

1. Aware of the problem: assess and evaluate current status. 2. Setting Goals: first target is 5-10% loss in BW, time frame: 1-2 lbs per week. 3. Moderation: 500-1000 kcal/ day difference. incorporation modest caloric constriction with elevated physical activity.

question

Best weight loss program

answer

Moderate Calorie Intake Behavior Management Elevated Physical activity

question

Start: Goals and Assessment

answer

Assessments: height, weight waist circumference, body composition. calculate athlete's estimated energy needs. determine appropriate deficit: 250-1000 calories per day. Goals: realistic, timely, appropriate.

question

Set and Monitor Goals

answer

Realistic goals: weight targets- fat loss. Time frame goals: short term: 1-2 lbs pounds per week and 5-10% of BW over 3-6 month period. loner term goals: Performance, age, and gender healthy target

question

Control Calorie Intake

answer

Increase: Whole grains, vegetables, fruits. Limit: Solid fats, added sugars, and alcohol. Minimal caloric intake: maintain nutrients for health. Calorically severe restrictive diets result in loss of FFM, and subsequent decrease in BMR (diet less effective). Women - 1200 kcal/day; Men - 1500 kcal/day. Less than 1000 kcal/day leads to intense hunger and diet fails.

question

Dietary Modification

answer

eat nutrient rich foods. eat lower-fat foods. favorite foods in smaller amounts. colorful plate mean fruits and vegetables present. eat more often. reduce portion size. menu planning, meal planning keep records.

question

Strongest Evidence to Healthy Weight

answer

focus on total calories. record food intake. when eating out choose smaller portions or lower calorie options. Prepare, serve, and consume small portions. eat nutrients rich breakfast. limit screen time.

question

Behavior Mangement

answer

identify behaviors that led to the weight gain, behaviors that are appropriate and effective during weight loss, changing of lifestyle to keep weight off. attend both sides of energy balance equation.

question

Things that we need to change

answer

chain breaking, stimulus control, cognitive restructuring, contingency management, self-monitoring

question

Chain Breaking

answer

TV and Eating

question

Stimulus Control

answer

be in charge of temptations

question

Cognitive Restructuring

answer

labeling foods "off limits," think about progress, not limitations, seat realistic goals

question

Contingency Management

answer

plan for high risk situations

question

Self-monitoring

answer

record eating habits and foods consumed

question

Behavior Modifications

answer

Rewards: do you use food as a reward? Self-monitoring: keeps records of what, when, and how you feel. Cognitive restructuring: reasonable goals and time frames, think about progress, not short comings. Portion control: swap sizes, take some home, share with a friend, one plate one cookie, one is okay not more than one. Shopping: lists and stick to them, avoid ready to eat foods. Activities: insight foods (fruits); out of sight foods (freezer). Holidays and parties: less alcohol, politely decline. Eating: leaving some on the plate, don't eat and watch TV.

question

Relapse Strategies

answer

Window: 3-5 lbs of weight gain. lack of physical activity- 4 days in a row. Second repetition of destructive behavior. Withdraw from support group. Failure to participate in nonfood-oriented leisure activities for more than once per week.

question

Physical Activity

answer

Adds to caloric deficit (energy expenditure). Maintains BMR and LBM. Allows moderation in diet in creating energy deficit. Workouts: aerobic activity burns fat- 300 kcal per workout. Essential part of keeping weight off.

question

Exercise by itself leads to little weight loss

answer

exercise prevents then decrease in RMR seen with dieting. exercise added to dieting increases the amount of weight lost. exercise added to dieting helps preserve FFM.

question

PA levels and BMI

answer

studies have revealed an inverse relationship between BMI and physical activity.

question

PA for Weight loss

answer

brisk walk. effective to prevent weight gain greater than 3%. will provide only modest weight loss. will improve weight loss with modest dieting. great PA associated with greater weight loss.

question

Preventing weight gain

answer

50-100 kcal reduction per day. 60 minutes of moderate- vigorous PA per day.

question

PA and body mass: weight loss

answer

500 kcal or more reduction per day. 30 min/day of PA and more is better

question

Preventing weight regain

answer

more PA is better in preventing weight regain after weight loss. 60 minutes a day of walking at modest intensity. 300 minutes per week.

question

Resistance Training: Weight Loss

answer

Does not enhance weight loss. It may increase fat-free mass and increase fat loss.

question

PA and Obese Wight Loss

answer

obese lose little weight when incorporating only PA. most obese need to include caloric restriction to meet weight loss goals.

question

Successful Strategies

answer

PA, social support, recording eating, plan menus and meals, positive self-talk, reasonable expectations, no fad diets, relapse strategies.

question

Female Athlete Triad

answer

eating disorder, amenorrhea, osteoporosis.

question

Muscle Dysmorphia

answer

Preoccupation with body shape/size, preoccupation with muscularity impairs other aspects of life, Excessive exercise, Obsesses about food, May abuse steroids, if I am not large than I am inadequate. diet is regimen: more protein with low body fat.

question

Best weight for the athlete

answer

assess BMR, BC (LBM, and fat mass) circumferences, eating behaviors, exercise habits, seasonality, attitude toward changes in nutrition

question

Maintain Training Energy Levels

answer

Determine energy needs and deficit ranges, Dietary modifications, Healthy eating patterns and foods, Eat for fuel (training takes adequate energy), Small amounts of favorite foods, Assess training and performance level

question

Set Monitor Initial Weight Loss Goals

answer

Loss of 5-10% of current body weight, 1-2 pounds per week (monitor weekly), Off season activity

question

Athletes Rapid Weight Loss Practices

answer

Water loss by: Excessive exercise, Exercising in rubber/plastic suits, Exercising in hot areas or saunas, Fluid restriction, food restriction (fasting), Vomiting, laxative use, diuretic abuse

question

Unhealthy Weight Loss

answer

Decrease in performance, Glycogen depletion, Dehydration, Increased loss of fat-free mass, Impaired functional capacity, Lower quality training sessions

question

Requirements for Gaining Weight

answer

Regular participation in a resistance training program. Achieving a positive energy balance. Achieving a positive nitrogen balance.

question

Resistance Training

answer

Must address "overload principle." Train major muscles. Train for hypertrophy: 8 to 12 reps/set, 3 to 5 sets/muscle group, 2 to 3 times/week

question

Achieving a Positive Energy Balance

answer

Caloric in take is more than caloric expenditure. 2300 to 3600 calories above is about 1 pound of muscle. optimal weight gain is about 1/2 to 1 lb per week. CHOs should predominate, protein support.

question

Positive Nitrogen Balance

answer

input is larger than output. intake equals 1.4-2.0 g/kg BW. excessive amount not recommended. supplements not required but can offer advantages.

question

Tips for Weight Gain

answer

Consume fluids after meals to avoid being full on fluids. Avoid carbonated beverages - bloating. have small frequent meals/snacks throughout the day. Consume a variety of nutrient/energy dense foods. Use high calorie beverages at meals. Include bedtime snacks one hour before.

Weight Management and Healthy Body Weight – Flashcards

Unlock all answers in this set

Haven't found what you were looking for?

Search for samples, answers to your questions and flashcards