Determining and Controlling Body Composition FVS

What does the FITT principles stand for and how can it be used to alter body composition?

*Frequency* - eat smaller meals more often, and exercise 3-5 times a week *Intensity* - Adjust the number of calories consumed, and use more energy *Time* - Plan to lose weight/fat slowly, and get effective exercise *Type* - do either cardiorespiratory training or resistance training *Responses will vary. A sample response follows:* FITT stands for frequency, intensity, time, and type. These principles can be used to plan how often you will eat, how much food you will eat, when you will eat, and the quality of the food or calories contained relative to the quantity.

If cost was not an issue, you would need to do a/an __________ to determine the most accurate information on body composition. A. MRI B. body mass index C. hydrostatic weighing D. skin fold measurement

A. MRI

Which of the following statements is TRUE? A. To lose weight, you must consume fewer calories than energy expended. B. It is considered safe to lose 10 pounds a week. C. You must exercise at least one hour a day to lose weight. D. Cycling and swimming are examples of resistance training.

A. To lose weight, you must consume fewer calories than energy expended.

Nancy eats 2,000 calories a day. She burns 500 during her workouts and 1,000 participating in her normal daily activities. How many more calories does she have to burn to lose weight? A. more than 500 B. less than 500 C. at least 100 D. less than 100

A. more than 500

A journal can be a great place to record information about your workouts. According to the lesson, which items would be BEST to include in your fitness journal? A. results of fitness testing, foods eaten, and exercise types and duration B. feelings and frustrations, body weight, and foods avoided C. pictures from friends, weight gain, and calories eaten D. observations, duration of exercise, and body measurements

A. results of fitness testing, foods eaten, and exercise types and duration

To set your intensity level, you need to __________. A. use your maximum heart rate, which is determined by subtracting age from 220 B. exercise for a minimum of 60 minutes each session C. increase your resting heart rate by increasing the weights you lift each week D. determine what it is by subtracting your age from 2,000 calories

A. use your maximum heart rate, which is determined by subtracting age from 220

Which statement is always TRUE about the frequency at which you eat meals? A. Eating several, high-calorie meals will help you maintain your weight if you are fairly sedentary. B. Eating more, smaller, low-calorie meals is better than eating fewer, large, high-calorie meals. C. Eating several, low-calorie meals will help you lose weight. D. Eating fewer, high-calorie meals each day will help you gain weight.

B. Eating more, smaller, low-calorie meals is better than eating fewer, large, high-calorie meals.

Which of the following statements is NOT a weight loss myth? A. To lose weight, you must consume fewer calories than your present rate. B. Effective and lasting weight loss means that weight gained over time should be lost over time. C. Fad diets are a good way to quickly and permanently reduce your weight. D. To keep weight off, you need to alter your habits only until the weight is lost.

B. Effective and lasting weight loss means that weight gained over time should be lost over time.

Sandra wants to improve her body composition. Four of her friends have given her advice. Analyze the sentences to determine which friend gave her the BEST piece of advice? A. Sanchez told her to take diet pills and to eat less than 1,000 calories a day. B. John says to eat several, balanced, low-calorie meals throughout the day and to exercise regularly. C. Laurie says to eat only fruits and vegetables and to exercise regularly. D. Shelia told her to eat whatever she wants as long as she exercises five days a week for 60 minutes.

B. John says to eat several, balanced, low-calorie meals throughout the day and to exercise regularly.

The real advantage to hydrostatic weighing is that it __________. A. can be done anywhere with no equipment B. gives one of the most accurate measurements of body fat C. uses calipers to measure body fat

B. gives one of the most accurate measurements of body fat

Which of the following BEST represent a good plan for decreasing your BMI? A. measure your BMI; start a program that allows you to eat less and exercise more; reward yourself with your favorite dessert after reaching your goal B. measure your BMI; set goals; record your progress in a journal; when you reach a goal, give yourself a sensible reward C. plan a workout that gives your plenty of cardiovascular exercise; when your reach your weight loss goal, eat your favorite high-calorie food D. skip breakfast to lower your calorie intake until you reach your goal; reward yourself with a new toy

B. measure your BMI; set goals; record your progress in a journal; when you reach a goal, give yourself a sensible reward

Cameron learned that carrying more weight around the middle could put you at risk for certain conditions. She wants to use a body composition method to determine her body composition and also wants to know about weight distribution. Which method would be BEST to determine all she needs to know? A. body mass index because it compares you to others B. waist to hip ratio because it is not specific but helps determine weight distribution C. an MRI because it uses high speed electrical signals and body mass to determine body composition D. skin fold measurement because the calipers give you an exact calculation of how much fat is located in each area of the body

B. waist to hip ratio because it is not specific but helps determine weight distribution

Explain what the Body Mass Index (BMI) calculates. Then, write the formula that is used to determine a person's BMI. Into which category would a person with a BMI of 35 fall? (Site 1)

BMI indicates what your weight should be based on your height based on current population statistics. To calculate it, you multiply your weight in pounds by 703, divide that answer by your height in inches, then divide that answer by your height in inches again. Someone with a BMI of 35 would be considered obese.

Lisa reads so many magazines and they give her all kinds of advice on weight loss and fitness. Which piece of advice would be good for her to follow? A. Eating protein-rich, low-carbohydrate foods is the best way to lose weight. B. Skip midday meals to save calories for dinner. C. Eat frequent, low-calorie, small meals each day. D. If she wants to speed up her metabolism, she has to consume very few calories.

C. Eat frequent, low-calorie, small meals each day.

The doctor is very concerned about Janine's body composition and needs to know the exact percentage of body fat she has and where the body fat is stored. Which of the following would be the BEST test for the doctor to order? A. hydrostatic weighing B. BMI C. MRI D. caliper test

C. MRI

Which statement is TRUE about skipping meals? A. Skipping meals is a good idea because it can help you make up for eating too much the day before. B. Skipping meals gives your metabolism a rest from digesting food and kicks it into a faster mode so it has time to burn stored calories. C. Skipping meals puts your body in starvation mode and slows down your metabolism. D. Skipping meals is a good diet strategy that can help you lose weight by slowing down your metabolism.

C. Skipping meals puts your body in starvation mode and slows down your metabolism.

To apply the FITT principles to eating habits we use __________. A. fitness level of the person, intentions (weight loss or weight gain), types of food eaten, and time of day that food is consumed B. filling the stomach, ingesting healthy foods, tracking progress, and talking it over with a professional C. frequency of eating, intensity of calories contained in foods, times a day that you eat, and types of food you eat D. finding healthy foods you like, intensity of the foods on your plate, temperature of the foods eaten, and tracking your progress

C. frequency of eating, intensity of calories contained in foods, times a day that you eat, and types of food you eat

In order to determine body composition with bioelectrical impedance, you must also know __________. A. height, weight, gender, and percentage of body fat B. age, gender, and lean muscle mass C. height, age, weight, and gender D. BMI, age, and gender

C. height, age, weight, and gender

Sandra ate about 2,000 calories yesterday. She was not feeling well, so she laid around and watched TV all day and burned 1,200 calories. If Sandra did this all week, she would __________. A. lose weight because she is in a state of energy balance B. maintain her weight because she is in a state of energy balance C. lose weight because she is not in a state of energy balance D. gain weight because she is not in a state of energy balance

D. gain weight because she is not in a state of energy balance

In a diet and exercise program, a good reward for weight loss is a big serving of your favorite high calorie food. True False

False

The average adult eats about 4,000 calories a day. True False

False

When the body's energy intake is balanced with energy expenditure, an individual will gain weight. True False

False

Larissa has a BMI of 30% and a waist measurement of 40. Describe Larissa's body composition, set a reasonable goal for her, and devise a plan to help her accomplish the goal.

Her BMI would label her as obese. Her waist measurement is above the safe range for females, which is under 35 inches. She could use the FITT principles to eat better and lose up to 2 pounds a week to be on a safe weight loss plan. *Responses will vary. A sample response follows:* Answers will vary greatly but should include that her BMI is too high and the goal should be to reduce her BMI. The plan must include the FITT principles (frequency, intensity, time, type) and show an understanding that, in order to lose weight, you must burn more calories than you take in.

A female with a waist to hip ratio greater than 1.0 would be at a higher risk for certain diseases. True False

True

A journal is a good way to track your diet and exercise progress. True False

True

Drinking cold water burns more calories than drinking room-temperature water. True False

True

Julie has an ectomorph body type, which means she is tall and thin with long arms and legs. True False

True

If you wanted to measure your body composition and only had a scale and measuring tape, what types of methods could you use?

You could use the BMI method because the only information you need for it is your weight and your height in inches. Then you use the BMI formula to come up with your number on a chart. *Responses will vary. A sample response follows:* One could use body mass index, waist circumference, and waist-to-hip ratio.