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