Prescription Exam 2

What are the five assumptions of the 2c model?

-The density of fat is 0.901 g.cc -The density of FFB is 1.100 g.cc -The densities of fat and the FFB components (water, protein, minerals) are all the same for all individuals -The densities of the various tissue composing the FFB are constant (water, protein, mineral) is the same for everyone -The individual being measured differs from the reference body only in the amount of fat; the FFB of the reference body is assumed to be 73.8% water, 19.4% protein, and 6.8% mineral

the multi-component model takes into account what 5 things?

-fat -FFB -water -protein -bone mineral density

to gain weight, multiply ____ by your current TEE and add that number back to it to see how much you should eat

0.2

to lose weight, multiply ____ by your current TEE and subtract that number from it to see how much you should eat

0.2

the average person should consume _____ g/kg body weight of protein

0.8

females with a WHR greater than _____ are considered obese

0.82

what is the density of fat?

0.901 g/cc

males with a WHR greater than _____ are considered obese

0.94

what are the 3 stages of improvement and how long do they last?

1. initial conditioning (1-6 weeks) 2. improvement (4-6 months) 3. maintenance (lifetime)

what is the density of fat free body?

1.100 g/cc

an endurance athlete should consume _____-_____ g/kg body weight of protein

1.2-1.4

*Principles of weight gain* the dietary protein intake should be increased to _____-_____g/kg body weight.

1.2-1.6

a strength training athlete should consume _____ g/kg body weight of protein

1.7

to calculate your RMR, for a female, calculate your weight x ____ for a male, calculate your weight x____

10 11

how long should a sedentary person exercise?

10 minute bouts; 30 minutes; Greater than or equal to 150 mins/wk MIPA

essential fat for females is ____%

10-12

protein should be _____-_____ of your total caloric intake

10-35%

What volume should be prescribed for an exercise prescription?

1000 kcal/wk 500-1000 MET min-wk

*Principles of weight loss* The caloric intake should be at least _____ kcal/day and the caloric deficit should not exceed _____ kcal/day

1200; 1000

what is a healthy body fat percentage range for females?

16-28%

what is a normal BMI?

18.5-24.9

*Principles of weight gain* weight gain should be gradual; no more than _____ pounds per week.

2

what are the 2 body composition models?

2-component model multi-component model

fats should be _____-_____% of your total caloric intake

20-30%

how long should an active person exercise?

20-60 minutes

a male is considered obese when is body fat is above...

23%

what is an overweight BMI?

25-29.9

a female is considered obese when her body fat is above...

28%

A positive energy balance of _____-_____ kcals is needed to gain _____ lb of muscle tissue.

2800-3500; 1

*Principles of weight loss* Weight loss should be gradual; no more than ____ pounds (____ kg) per week

2; 1

essential fat in males is ____%

3-4

What is the frequency for an active person (C-R fitness)?

3-5 days per week

intensity for a sedentary person:

3-6 METS 40-60% of VO2 Reserve

what is the intensity for an active person (C-R fitness)?

3-6 mets or >6 mets 60-89% of VO2 Reserve

intensity for an elderly person:

30-45% of VO2 reserve

US population of overweight and obese children?

34%

*Principles of weight loss* a caloric deficit of _____ kcal is needed to lose 1 lb of fat.

3500

What percentage of US population is obese?

36.5%

carbs should be _____-_____% of your total caloric intake

45-65%

what frequency should a sedentary person participate when they begin a cardiovascular fitness program?

5 days per week

How many calories would one have to burn each day to lose a pound a week?

500 kcal bc 3500/7 = 500

What percentage of US population is severely obese?

6.6%

How many carbs should an active person consume?

7-12 grams/kg body weight

How many carbs should a person with little activity consume?

7-8 grams/kg body weight

what is a healthy body fat percentage range for males?

8-22%

what is the gold standard for body fat measurement?

DEXA duel energy xray absorbancy

Insulin ^ due to ?

Diet and stress

Cortisol is necessary for ?

Fat burning

What does lipoprotein lipase do?

Fat storer

this is how quickly a carbohydrate will raise your blood-sugar levels

Glycemic Index (GI)

How do yo calculate Heart Rate Reserve?

HRR= (HRmax-HRrest) x intensity + RHR

What are the different ways to monitor exercise intensity?

Heart rate monitor RPE talk test counting talk test

Cortisol ^ causes blood sugar to ?

Increase

What is insulin?

Insulin is a hormone which converts glucose into glycogen (when blood sugar levels are too high)

Cortisol and Insulin together causes an exaggerated effect on _______ and hinders ________

LPL; HSL

What does hormone sensitive lipase do?

Lets fat out

How to calculate a person's healthy body weight?

Need: body weight (current) and % BF and Goal BF% Weight x (100-%BF) ^# / (100-%BF goal) body weight - ^# = answer

*Principles of weight loss* Men lose weight faster than women due to a higher _____.

RMR

TEE = .....

RMR + dietary thermogenesis + physical activity

What does neuropeptide Y (NPY) trigger?

Stress eating

What does Archimedes' principle state?

The weight of a body underwater is directly proportional to the volume of water displaced by the body's volume

What is the formula used for calculating VO2 Reserve?

VO2R = (VO2max-VO2rest) x intensity + VO2rest

upper body obesity is _____ and is most associated with _____

android; men

*Principles of weight loss* Weight loss rate _____ overtime because the difference between the caloric intake and caloric needs gets _____ as one loses weight.

decreases; smaller

muscle is more _____ than fat

dense

what are the most accurate to least accurate ways to measure body fat percentage

dexa bod pod hydrostatic weighing skin fold bioelectrical impedance

*Principles of weight gain* daily caloric intake should _____ caloric needs by _____-_____ kcal per day

exceed; 400-500

*Principles of weight loss* Weight loss should be due to _____ _____, not lean body tissue

fat loss

the 2 component model is _____ vs. _____

fat vs fat free body (lean tissue)

what are some threats to underweight people?

fluid imbalance cardiac arrhythmias muscle wasting stroke

what is an obese BMI

greater than 30

lower body obesity is _____ and is mostly associated with _____

gynoid; women

PURPOSES OF BODY COMPOSITION -assess overall _____ -monitor the _____ of kids and teens -estimating a _____ body weight for athletes -assessing _____ in body comp -assessing _____ in your client

health growth competitive change change

which stage of conditioning? exercise that requires both endurance and skill

improvement

An increase in cortisol causes?

increase in body fat slows metabolism induces cravings decreases serotonin decreases immune system increases blood pressure

weight gain should be due to _____ _____-_____ _____ rather than fat mass.

increased fat-free mass

What is the function of leptin?

induces satiety

which stage of conditioning? exercise is a constant intensity, easily monitored, low skill

initial

what is an underweight BMI?

less than 18.5

which stage of conditioning? exercise that involves rec. sports; changing intensity

maintenance

Body density (Db) = _____/_____

mass/volume

what are the moderate and vigorous intensities for METS?

mod: 3-6 METS vig: >6

what are the moderate and vigorous intensities for %HRR or %VO2R

moderate: 40-59% vigorous: 60-89%

weight gain is a _____ energy balance weight loss is a _____ energy balance

positive negative

What does Boyle's law state?

pressure and volume are inversely related

what are the various intensities for a sedentary vs. active vs. older client

sedentary: 30-59% VO2R active: 40-89% VO2R elderly: 30-45% VO2R For improvement: 55%-80%

what are the body composition field test assessments

skinfold bmi waist to hip ratio

What is the function of ghrelin?

stimulates hunger (hunger hormone)

What is cortisol?

stress hormone

when is a client allowed to progress to the next stage of the stages of improvement

to move from initial conditioning stage to improvement stage, client must be able to exercise for 30 minutes at 55-65% of their VO2 reserve or HRR to move from improvement stage to maintenance stage, client must reach all of their goals

what types of exercises should active people participate in?

type a type b type c: swimming type d: basketball

what types of exercises should a sedentary person participate in?

type a: walking type b: jogging

Why is the 2 component body composition model not the best?

underestimates african amerians bf% bc of their high bone density overestimates children and elderly people's body fat percentage because of less bone density

What are the elements of a workout and how long does each phase last?

warm-up: 5-10 min endurance conditioning: 20-60 mins cool-down: 5-10 min stretching: greater than or equal to 10