PE Chapter 6 Test

Limit the intake of carbohydrate-rich foods.

"Low carb"diets

What are three assumptions related to weight control?

1. Balancing food intake against output allows a person to achieve recommended weight 2. Fat people just eat too much 3. The human body doesn't care how much (or little) fat is stored

Under no circumstance should a person go on a diet of _________ calories for petite women or ________ calories or less for most everyone else

1200 1500

A daily caloric intake of ________ calories provides necessary nutrients if they are distributed properly over the basic food groups

1500

No diet with caloric intakes below __________ calories will prevent loss of lean body mass

1500

What percent of daily calories are for dinner?

25

What percent of the daily calories are for breakfast?

25

Try not to eat within _____ hours of going to sleep

3

Being overweight 10 to 30 pounds decreases the lifespan by about how many years?

3 years

With vigorous exercise only ______% to ______% calories burned come from fat

30 to 40

According to the world health organization, what percent of the adult population in industrialized nations is obese?

35%

What percent of US adults 20 and older are obese? What percent of US adults 20 and older are overweight?

35% 69%

1 pound of fat is equal to how many calories?

3500

To increase body weight by one pound the individual would have to consume _________ calories; to decrease body weight by one pound the individual would have to decrease caloric intake by ____________. (Two blanks are the same answer)

3500

1 gram of carbohydrate= how many calories?

4

Light intensity exercise up to _____% calories burned come from fat

50

Percent of daily calories are for lunch?

50

Production a pound of muscle you can burn how many calories

6

For someone who is more than 30 pounds overweight, how many years of life do they lose?

7 years

What is the average amount of hours a person should sleep per night?

8 hours

One gram of fat= how many calories

9

Energy balancing equation

A body weight formula stating that when caloric intake equals caloric output, weigh remains unchanged

Obesity

A chronic disease characterized by an excessively high amount of body fat(about 20% above recommended weight or a BMI at 30 or above)

Tolerable weight

A realistic body weight that is close to the health fitness percent body fat standard

What is a key component that enhances health and extends life?

Adequate sleep

Which exercise is the best to offset the setpoint

Aerobic

A combination of which training exercises work best in weight loss programs?

Aerobic and strength

Obesity rate is even higher in ethnic groups especially ____________ and ____________.

African Americans and Hispanic Americans

What is the estimated energy requirement based on?

Age gender height weight

What has obesity been classified at?

At a BMI of 30 or higher

When should you weigh your yourself?

At the same time of day and under the same conditions

Examples of low-carb diets are:

Atkins diet The zone Protein power Scarsdale diet Carb addicts diet Sugar busters

Estimated Average Requirement (EAR)

Average dietary energy (caloric) intake that is predicted to maintain energy balance in a healthy adult of defined age, gender, weight, height, and level of physical activity, consistent with good health

Why does rapid weight loss occurred during LCHP diets?

Because the low carbohydrate intake forces the liver to produce glucose

The source for most of this glucose is

Body proteins

Setpoint

Body weight and body fat percentage unique to each person that are regulated by genetic and environmental factors

What is the most critical meal?

Breakfast

How is cellulite caused?

By the herniation of subcutsneous fat within fibrous connective tissue giving it a padded appearance

What cancers is obesity linked to?

Coloretal, esophageal, postmenopausal breast, endometrial, kidney, pancreatic, ovarian, gallbladder, and advanced prostate cancer.

The causes of obesity are:

Complex and combine genetic, behavior, lifestyle factors

What is another benefit of strength training?

Decrease in abdominal (visceral) fat

Achieving and maintaining recommended body composition requires __________ and __________

Desire and commitment

If a person would realize that no "magic" food provides all the necessary nutrients and that a person has to eat a variety of foods to be well nourished then the ___________ industry wouldn't be as successful

Diet

Failure to attain a perfect body often leads to what?

Eating disorders

How are obesity levels established?

Established at a point at which excess body fat can lead to significant health problems

Overweight

Excess body weight when compared to a given standard such as height or recommended percent body fat

What is the second leading cause of preventable death in the US?

Excessive body weight combined with inactivity

What is the best method for weight reduction?

Exercise along with caloric restrictions

True or false: a diet should be temporary to lose weight for a specific event(formal)

False: A Diet should be a permanent change in eating behaviors

True or false: obesity is a health hazard of epidemic proportions in most 3rd world countries

False: in most developed countries

What do people rely on to determine what they should look like?

Fashion, fitness, and beauty magazines

During light intensity exercise a greater proportion of calories burned come from__________

Fat

If the diet is combined with exercise close to 100% of weight loss is _______

Fat

What are some examples of high protein/low-calorie foods

Fat-free or low-fat dairy products (milk, plain Greek yogurt, and cheese), eggs, lean meats and poultry, fish, so I beans and so milk, tofu, quinoa, and beans

Does the body burn (fewer or more) calories when weight is lost?

Fewer

What is defined as strict calorie reduction?

Fewer than 800 calories per day

What is produced primarily in the stomach and stimulates appetite

Ghrelin

Sleep deprivation has been shown to elevate____________ levels and decreasing _____________ levels

Ghrelin Leptin

What are the two hormones that play a critical role in weight gain and weight loss?

Ghrelin and Leptin

When the dieter returns to normal or below normal caloric intake what happens?

He or she quickly regains the fat loss as the body strives to restore a comfortable fat level

What are the major risks associated with long term adherence to LCHP diets?

Heart disease and cancer

What plays a big role in body composition?

Hereditary factors

What is the energy balancing equation?

If caloric intake exceeds output, the person gains weight; if caloric output exceeds input, the person loses weight.

sleep deprivation

Is conducive to weight gain

Why is loss of lean body mass not good?

It weakens the organs and muscles and slows the metabolism.

When a person tries to lost weight by dietary restrictions alone, what is decreased?

Lean body mass (muscle protein, along with vital organ protein)

Metabolic rate slows as more _____________ is lost

Lean tissue

What is produced by fat cells and lets the brain know when you are full?

Leptin

People who get more light exposure early in the day have___________BMIs

Lower

basal metabolic rate(BMR)

Lowest Level of caloric intake necessary to sustain life

Body shapes shown in these magazines are achieved through what?

Medical reconstruction and airbrushing

Extremely obese people have a lower...

Mental health related quality of life

What are studies beginning to show about light exposure?

Morning light can influence bodyweight and the hormones that regulate hunger

How many cancers is obesity linked to?

Nine

lean body mass (LBM)

Nonfat component of the human body

What are some ways of recognizing a fad diet?

Nutritionally unbalanced Rely on a single food Based on testimonials Promote rapid and painless weight loss Restrict food selection

And additional benefit of physical activity reduces persons risk of suffering from_____________.

Obesity

What is one of the six major risk factors of coronary heart disease?

Obesity

What are two terms commonly used in reference to the condition of weighing more than recommended?

Obesity and overweight

What is the most critical public health problems we face in the 21st century?

Obesity and unhealthy lifestyle habits

10 to 20 pounds over the recommended weight means the person is

Overweight

Why are people overweight or obese?

Physical inactivity and poor dietary habits

Obesity is more prevalent than what?

Poverty and problem drinking

To minimize the loss of lean body mass and hunger pangs while dieting it is extremely important that you consume sufficient___________ with each meal

Protein

As people age they need activities that will help maintain____________&____________ mass

Strength and muscle

Critical in helping maintain lean body mass

Strength training

Which diet plan should you use to lose weight

That open that most closely approximates your target caloric intake

What does the Institute of medicine of the national Academy of science recommend?

That people trying to manage their weight accumulate 60 minutes of moderate intensity physical activity most days of the week

What happens under strict calorie reduction?

The body makes compensatory metabolic adjustments in an effort to maintain its fat storage The BMR may drop dramatically against a consistent negative caloric balance, and the person may be on a plateau for days or even weeks without losing much weight

What happens if most of the daily calories are consumed during one meal?

The body may perceive that something was wrong and will slow down the metabolism

What has a great influence on people's perception of what constitutes ideal body weight?

The media

Why do many people want to lose weight?

To look better

What is a critical component to lifetime weight management

To regularly monitor your bodyweight

A realistic standard that is not ideal but is acceptable

Tolerable weight

True or false overweight and obese are not the same thing

True

True or false: Modifying old habits and developing new positive behaviors take time

True

True or false: Proper timing, intensity, and duration of light exposure is important in a sound weight management program

True

True or false: The process of gaining and losing weight takes months and years not over night

True

True or false: genetic factors play a role in obesity

True

True or false: in the past three decades the number of overweight and obese people in the United States has increased

True

True or false: individuals on an LCHP diet lose slightly more weight in the first few months then those on a low-fat diet

True

You can burn twice as many calories during what exercise and subsequently more fat as well

Vigorous intensity exercise

Protein is mostly _______

Water

With fat diets a large amount of weight loss is in the form of __________ and ___________ not fat.

Water and protein

Short term on and off dieting are not the solution to lifelong ______________.

Weight management

Part of enjoying a higher quality of life is being happy with _____________.

Yourself

The only practical and sensible way to lose fat weight is to combine__________ and a sensible diet high in _________________ and low in fat and sugar.

exercise complex carbohydrates

Side effects commonly associated with these diets are:

weakness, fatigue, nausea, bad breath, constipation, irritability, and light headedness