Exam 2 4317
Thermic effect of feeding (TEF) - ____% of dietary consumption
- 10%
Create caloric deficit by exercise only: - for example, in order for someone who maintains her body weight with a caloric intake of 1882 calories per day, how many additional calories will she have to burn in order to: - lose 2 lb per week?
- 1000 calories per day (150 minutes of low impact aerobics, 4 hours of walking at 3mph, 90 min of running at 6mph)
To lose 1-2 lb per week through diet only: - a person must consume ________ to ______ kcal
- 1000-1500
For 1-2 lb per week weight loss: - active females: - active males:
- 1500 to 1800 calories - 1800 to 2100 calories
For example, - Suzy weighs 180 pounds. What is a realistic and achievable weight loss goal? - Let's say she decides to lose 15 lbs, then how many weeks will this take her? -- 1 lb/wk = -- 2 lb/wk =
- 180 x 0.05 = 9lb - 180 x 0.10 = 18lb - 15wk - 7.5 wk
Creating a caloric deficit through diet only? - for example, what should the caloric intake be limited for someone, who expends 1882 calories per day, to: - lose 1 lb per week? - lose 2 lb per week?
- 1882 - 500 = 1382 calories - 1882 - 1000 = 882 calories
water weighs: fat weighs: muscle weighs:
- 1g per ml - .9g per ml - 1.1g per ml
How many calories does one need to consume each day in order to stay at current weight? - rough estimate: -- weight maintenance: Active females: __________ calories per day Active males: _________ calories per day
- 2,200 - 2,900
Physical Activity - General activity (GA) -- ____% above rest
- 20%
2. To establish _____________ for health & physical performance
optimal weight
3. To monitor ____________ in a fitness training program and evaluate efficacy of the program
progress
3. Way to collect baseline and follow-up data to evaluate ________________
progress
4. Motivate participants by establishing ______________ and _______________ health/fitness goals
reasonable and attainable
Potential Problems with BMI?
Fails to distinguish between body fat, muscle mass, or bone
- pear shape - fat distributed in the hip and thighs
Gynoid or Gynecoid obesity
Desired weight=
Lean weight/ 1 - desired % fat
When setting weight loss goals, based on weight...
Make initial recommendations reasonable
Is BMI the best method for assessing body size and composition?
Not for composition
A surplus of adipose tissue
Obesity
20% above ideal weight (based on height/weight tables)
Overweight
Total daily energy expenditure is based on? - Females: - Males:
Resting metabolic rate (RMR) - 1100 to 1400 kcal - 1500 to 1800 kcal
Lean weight=
TBW - Fat weight
Fat weight=
Total Body weight (TBW) x % Fat
Ideal weight based on height for men and women
Women: 100lbs for the first 5 feet +5lbs for each inch over 5 feet Men: 106lbs for the first 5 feet +6lbs for each inch over 5 feet
For successful and long-term weight loss, create a caloric deficit through both dieting and exercising: - to lose 1 lb per week, decrease caloric intake and increase caloric expenditure by how many calories? - to lose 2 lb per week, decrease caloric intake and increase caloric expenditure by how many calories?
- 250 - 500
Weekly caloric deficit: - 1lb of fat= ________ calories of unused energy -- to lost 1 lb of fat in a week, your caloric deficit should be? -- to lose 2 lb of fat in a week, your caloric deficit should be?
- 3500 - 3500 - 7000
Composition of Nutrient Intake - ____ to ___% carbs - ____ to ___% fat - ____ to ___% protein
- 45 to 65 - 20 to 35 - 10 to 35
Goal setting tips for long-term successful weight loss: - set a realistic weight-loss goal of ___to ___% of body weight - lose ____ to ____ lbs per week
- 5 to 10 - one to two
Overweight people who lose _____% of body weight can expect to see improvements in: (4 things)
- 5 to 10% 1. Blood lipid profile 2. Blood pressure 3. Type 2 diabetes 4. Mood
Create caloric deficit by exercise only: - for example, in order for someone who maintains her body weight with a caloric intake of 1882 calories per day, how many additional calories will she have to burn in order to: - lose 1 lb per week?
- 500 calories per day (75 minutes of low impact aerobics, 2 hours of walking at 3mph, 45 min of running at 6mph)
Daily caloric deficit - to lose the recommended 1 to 2 lb per week, a caloric deficit of ______ to ______ kcal per day should be created
- 500 to 1000
What are common anthropometric measures? (4 things)
- BMI: height to weight - Waist-to-hip ratio - Circumferences - Skinfold
Exercise-related physical activity - _______ on activity
- Depends
What about resistance training? - a decrease in TDEI results in... -- a decrease in ____, which results in.... ---- a decrease in _____ - a diet + exercise program (with resistance training) is believed to -- preserve _____, and thus, ---- preserve _____ - what is the truth? -- adding RT to a diet + exercise __________ reductions in FFM nor RMR
- FFM - RMR - FFM - RMR - did not blunt
1. To assess the risk of obesity-related diseases such as:
- High blood pressure - High Cholesterol - CVD - Metabolic Syndrome - Type 2 Diabetes - Certain cancers: breast, colon, uterine, kidney, esophageal, pancreatic, endometrium, thyroid
The energy balance equation - what happens to body weight if caloric intake is less consistently less than caloric expenditure?
- a negative energy balance occurs - a caloric deficit is created and weight loss occurs -- the caloric deficit represents the amount of calories taken from fat stores
Specific strategies for preventing holiday weight gain - plan holiday celebrations around ________ not food - rethink what you bring to the office party - never go to a party ______ - plan on _____ dieting after the New Year. This anticipation of food restrictions may set you up for binge-type eating over the holidays
- activities - hungry - NOT
BMI may be used to: (2 things)
- assess risk for obesity related diseases - determine ideal body weight
Proven weight control techniques: - eat a well-balanced diet (high in _____, moderate in _____, low in _____): -- eat foods high in _____ -- avoid _____ beverages -- drink _____ in moderation -- avoid high _____ foods - don't skip meals, Why?
- carbs, protein, fat - fiber - sugary - alcohol - glycemic
Ways to create a daily caloric deficit? (3 things)
- diet only - exercise only - combination of diet and exercise
Procedure for circumference measurements: - all measurements should be made with a _______ yet ______ tape measure - The tape should be placed on the ______ surface without ________ the subcutaneous adipose tissue - Take duplicate measures at each site and retest if duplicate measurements are not within _____ - The average of the _____ measures is used provided they do not differ by more than ______ - Rotate through measurement sites or allow time for ____ to regain normal texture
- flexible yet inelastic - skin; compressing - 5mm - 5mm; 5mm - skin
Hydrostatic weighing: - considered the "___________" - based on Archimedes' principle: - when a body is immersed in water, it is buoyed by a counterforce equal to the weight of _______ displaced - bone and muscle tissue are denser than water, whereas fat tissue is __________ - an individual with more FFM for the same total body mass weighs _____ in water and has a higher body density and lower percentage of body fat
- gold standard - water - less dense - more
Creating a caloric deficit through diet and exercise - for example, in order for someone who maintains her body weight with a caloric intake of 1882 calories per day, to -- lose 1 lb per week: -- lose 2 lb per week:
- her total caloric intake will need to decrease to -- 1882 - 250= 1632 calories - her total energy expenditure will need to increase to -- 1882 + 250= 2132 calories - her total caloric intake will need to decrease to -- 1882 - 500= 1382 calories - her total energy expenditure will need to increase to -- 1882 + 500= 2382 calories
Waist-to-hip ratio: - the circumference of the waist (above the ______ crest) divided by the circumference of the hips (_______/_____ measure) - is an indicator of the pattern of ___________+__________ - health risk increases as _______ increases, and the standards for risk vary with ____ and _____
- iliac; buttocks/hips - body weight + distribution - WHR; age and sex
Side note: very low calorie diets - what are they? - are they effective?
- less than 800 kcal/day - yes, but not for everyone. overtime this is not effective for long-term use -- initially effective, but medically prescribed and monitored
Skinfold measurements: Factors that may contribute to measurement error within skinfold assessment include: - - - an extremely _____ or extremely _____ subject - an improperly calibrated caliper (tension should be set at ______)
- poor technique - an inexperienced evaluator - obese or lean - ~12 g * mm^ -2
The Energy Balance Equation - what happens to body when caloric intake consistently exceeds caloric expenditure?
- positive energy balance is created - a caloric surplus is created and weight is gained -- an unused energy is stored as fat
Skinfold measurements: Procedure: - all measurements should be made on the _____ side of the body with the subject standing upright - caliper should be placed directly on the skin surface, ____ away from thumb and finger, perpendicular to the skinfold, and halfway between the crest and the base of the fold - pinch should be maintained while reading the caliper - wait ______ (not longer) before reading the caliper - take duplicate measures at each site and retest if duplicate measurements are not within _____mm - rotate through the measurement sites to allow time for skin to regain normal texture and thickness
- right - 1cm - 1-2s - 1-2mm
Proven weight control techniques - control your portions -- use _____ plates -- split meals with friend/family - write down everything - get into a routine: -- schedule daily ____ -- be ______ everyday - don't do this alone - adopt a motto - weigh yourself regularly
- smaller - PA - active
Skinfold measurements: - the principle behind skinfold measurements is that the amount of _______ fat is proportional to the total amount of body fat - it is assumed that close to ____ of total body fat is located _______ - The exact proportion of subcutaneous to total fat varies with ____, _____, and _____ - % error: _________ - Accuracy of this method affected by ______ of test administer
- subcutaneous -1/3; subcutaneously - sex, age, and race - +/- 3.5% - skill
The balance energy equation: - what happens to body weight if caloric intake equals caloric expenditure?
- weight is maintained
The NEW U.S. Surgeon General's Guidelines: - to help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: -- engage in ~ ___ min of moderate to vigorous PA on most days of the week - to sustain weight loss in adulthood: -- participate in at least ___ to ___ minutes of moderate PA
- ~60 - 60 to 90
The U.S. Surgeon General's Guidelines: - to help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: -- engage in ~ ____ minutes of moderate to vigorous PA on most days of the week - to sustain weight loss in adulthood: -- engage in at least ____ to ___ minutes of moderate PA
- ~60 - 60 to 90
What are the steps in the comprehensive fitness testing? (9 steps)
1. Pre-exercise instructions 2. Informed consent 3. Health Appraisal 4. Resting Measurements 5. Body Size and Composition 6. Cardio-respiratory Fitness 7. Muscular Strength 8. Muscular Endurance 9. Flexibility
Healthy weight BMI?
18.5 - 24.9
Approximately _____ of American adults are classified as overweight. And more than _____ are obese.
2/3 1/3
Overweight BMI?
25 - 29.9
____% of children aged 2-19 are overweight or obese
32%
% children aged 6-11 who are considered obese has increased from 4% to ____% over past three decades
>17%
- apple shape - characterized by more fat on the trunk (abdominal fat) - increases risk of hypertension, metabolic syndrome, Type 2 diabetes, CVD, dyslipidemia, and premature death
Android obesity
Which type of obesity is more dangerous to have?
Android obesity
Measurement of the human body
Anthropometry
Why would you do Cardio-respiratory fitness testing first?
Because you don't want your client to be fatigued for this testing. Otherwise results will be inaccurate
The relative % of body mass that is fat and fat-free tissue
Body composition
How is the prevalence of Obesity/Overweight determined in the U.S.?
Body mass index= Weight (kg)/ Height (in)^2
Weight range associated with the lowest mortality
Desirable weight
Desired body weight can be determined based on?
Desired % body fat
1. educate participants on __________________ relative to health/fitness standards and age & sex matched norms
current health/fitness status
There is movement of _______now because women desire to be more fit
fitness
Obese BMI?
greater than or equal to 30
The pattern of body fat distributions is recognized as an important indicator of _________ and ________
health and prognosis
2. Provides data to develop ____________________
individualized exercise prescriptions
For 1-2 lb per week weight loss: - for a more precise estimate: - compare ________ to _______
intake to expenditure