Fitness and Health Study Questions (Chapters 6-9)

List 4 steps to developing a wellness plan.

1. Establish Your Goals 2. Select Wellness Concepts that Are Appropriate For You 3. Plan Your Behavior Changes 4. Monitor Your Progress

Name 3 types of bariatric surgery and explain how each type assists in weight loss.

1. Restrictive: work by decreasing the amount of food that can be consumed at one time (Example: gastric banding) 2. Malabsorptive: alter digestion by bypassing the small intestine, thus limiting the absorption of calories 3. Combined Restrictive and Malabsorptive: limits amount of food consumed AND alters digestion, most common

List the 4 steps to developing a personal fitness plan.

1. Set Your Goals 2. Select Exercises for Your Fitness Program 3. Plan Your Weekly Fitness Routine 4. Monitor Your Progress

List the 4 major components of a weight-loss program.

1. Set a Realistic Goal 2. Assess and Modify Your Diet 3. Plan Your Physical Activity 4. Focus on Behavior Modification

List and describe the 4 major categories of weight-loss diets. Which of these diet plans is recommended by the Academy of Nutrition and Dietetics for weight loss?

1. Very low-carbohydrate: carbohydrates make up less than 30% of your total caloric consumption, resulting in a high intake of proteins and fats (Example: The Atkins Diet) 2. Low-carbohydrate: advocates a prescribed ratio of calories from macronutrients (example: The Zone Diet - limits consumption of carbohydrates to 40% of the total caloric intake) 3. Low-fat: limit the number of calories consumed from fats (Example: The Ornish Diet - removes fats and cholesterol by adding whole grains, legumes, fruits, and vegetables) 4. Nutritionally balanced diet with restricted calories: low in fat and high in carbohydrates; Recommended by the Academy of Nutrition and Dietetics (Example: Weight Watchers)

Most health benefits will occur with how many minutes of exercise per week?

120-150

At a minimum, stretching should be performed at least

2 days per week

Exercise training to improve muscular strength should be performed ______ days per week.

2-3 days

How much essential fat does the average man and woman carry?

3% and 12%

For disease risk and health standards, a BMI of ___ is considered obese.

30

To lose one pound of fat tissue requires a negative caloric balance (caloric deficit) of approximately

3500 kilocalories

What approximate percentages of carbohydrate, fat, and protein are recommended to be consumed in the daily diet?

58% carbohydrates, 30% fat, and 12% protein

In the calculation of ideal body weight, the ideal range of body fat for men is ______%.

8% - 19%

The optimal percentage of body fat for men and women is

8% - 19% for men and 21% - 32% for women

What is not a recommended exercise for pregnant women?

Abdominal toning class performed on the floor

Your wellness action plan should _____.

Adapt to changing schedules

Name the two classes of sports for people with disabilities and explain how they differ.

Adapted sports: played solely by people with a disability, rules have been adapted to make the sport more accessible Inclusive sports: played by individuals with and without a disability

Outline the key factors that play a role in maintaining a regular program of exercise over the lifespan.

Aging and other life changes will require adjustments in fitness programs. Since rates of physical activity decreases with age, find activities that can be maintained as lifetime activities

What is not a potential health consequence of being overweight or obese?

Anemia

Compare and contrast the symptoms of anorexia nervosa, bulimia nervosa, and binge eating disorder.

Anorexia nervosa: an intense fear of gaining weight, the feeling that one is fat even at a normal or below-normal body fatness because of a highly distorted body image, absence of three or more menstrual cycles, the development of odd behaviors concerning food (preparing elaborate meals for others but only a few low-calorie foods for one's own consumption) Bulimia nervosa: recurrent binge eating, lack of control over eating behavior, regular self-induced vomiting and/or use of diuretics or laxatives, strict fasting or use of vigorous exercise to prevent weight gain, averaging two or more binge eating episodes per week over a 2-3 month period, excessive concern with body shape and weight Binge eating disorder: consuming mass quantities of food but does not purge after binging, results in weight gain and persistent feelings of shame and guilt about the out-of-control eating

Which vitamin found primarily in animal sources might need to be added as a supplement by those who follow a vegan diet?

B12

Which of the following is one of the most common causes of foodborne illness?

Bacteria

The primary role of protein in the diet is to

Build tissues (serve as the structural unit to build and repair body tissues, including muscle and connective tissue)

How many calories are contained in 1 gram of carbohydrate, fat, and protein, respectively?

Carbohydrate: 4 calories per gram Protein: 4 calories per gram Fat: 9 calories per gram

Why is consuming both carbohydrates and protein important for people who exercise regularly?

Carbohydrates are important in order to meet the energy needs of training. Protein is important to ensure that amino acids required for muscle protein synthesis are available.

For people who need to gain weight, describe the best strategy for gaining lean muscle mass.

Create a positive energy balance (take in more calories than you expend) A program of rigorous weight training combined with the increase in calories and protein needed to meet the increased energy expenditure and the additional energy required to synthesize muscle proteins

What are some changes experienced during the aging process?

Decline in maximal heart rate, decline in cardiorespiratory fitness, and a decline in muscle mass

Compare exercise metabolic rate with resting metabolic rate.

EMR: energy expenditure during any form of physical activity and during exercise RMR: the amount of energy expended during sedentary activities, including the energy required to maintain necessary body functions plus the energy required to perform activities such as sitting represents 60-75% of the total daily energy expenditure, can be influenced by genetics, age, gender, and the amount of lean body mass an individual possesses

Explain the roles of resting metabolic rate and physical activity/exercise metabolic rate in determining total caloric expenditure. Which is more important in total daily caloric expenditure in most people?

EMR: in sedentary people, this constitutes only 15% of total daily energy expenditure while in active people it accounts for 20-35% of total daily energy expenditure; the energy used during exercise can be 6 to 20 times higher than RMR RMR: represents 60-75% of the total daily energy expenditure; can be influenced by genetics, age, gender, and the amount of lean body mass an individual possesses RMR is more important in total daily caloric expenditure in most people.

How do essential and non-essential amino acids differ?

Essential: nine amino acids that cannot be made by the body and must be consumed in the diet Non-essential: eleven amino acids that the body can make and are not required in the diet; the body can synthesize them in adequate amounts

The first and most important step in establishing a personal fitness plan is

Establishing goals

True or False: Storing excess fat in the hips and thighs puts an individual at greater risk of cardiovascular disease and diabetes than storing excess fat in the abdomen.

False

What are trans fatty acids?

Fatty acid that increases cholesterol in the blood and is a major contributor to heart disease

Define triglycerides and describe their function in the body.

Form of lipid that is broken down in the body and used to produce energy to power muscle contractions during exercise. Composed of three fatty acids attached to a glycerol backbone.

Water is important for

Forming blood (and temperature regulation, digestion, nutrient absorption, and waste elimination)

What are the components of the FITT principle, and how do these apply to planning your weekly fitness routine?

Frequency, Intensity, Time, Type = a well rounded exercise program, helps with creating an exercise program

Hormones that play a role in appetite include

Ghrelin (stimulates appetite) Leptin (depresses appetite) Peptide YY (depresses appetite)

Name and describe the various types of field measurement techniques for assessing body composition and explain the strengths and limitations of each.

Height/weight tables: determine if an individual is considered to have a body weight greater than normal for a specific height. Advantages: simple Limitations: the tables do not reveal how much of the body weight is fat. Body Mass Index: ratio of body weight divided by height. Correlates with body fat, but does not represent the percentage of body fat. Advantages: simple, inexpensive. Limitations: not a perfect predictor of obesity, it can over- or underestimate body fatness, also not a perfect predictor of body fat percentage Skinfold test: subcutaneous fat is measured using a skinfold caliper, Advantages: easy measure to obtain, provides good estimates of body fat when done properly. Limitations: not a good measure to assess body composition for obese individuals because it is difficult to obtain accitate measures of skinfold thickness Waist measurement and Hip-to-Waist Ratio: can be used to estimate the risk of disease associated with high body fat. Advantages: good indicator of whether body fat distribution is unhealthy. Limitations: do not provide an estimate of body fat percentage

Describe potential health consequences of not maintaining a healthy body composition.

If healthy body composition is not maintained, an individual is at an increased risk of numerous diseases including cardiovascular disease, diabetes, and cancer

Why is it important to take your current fitness level into account when developing your exercise plan?

It needs to be realistic and achievable, also helps in avoiding injuries

To achieve your ideal body weight, one of your goals should be to _____.

Lose only fat

Explain the structure/function rule in regard to the marketing of dietary supplements.

Manufacturers are permitted to claim effects on the "structure/function" of the body, but they are not allowed to make claims concerning the prevention or cure of disease.

Explain the role that minerals play in body functions.

Minerals are chemical elements required by the body for normal functioning. Some can play a role in: regulating chemical reactions in cells, transporting oxygen (iron), conducting nerve impulses, contracting muscles, maintaining water balance The three key minerals are calcium, iron, and sodium.

Explain the role of behavior modification in weight loss.

Most behaviors are learned and can therefore be modified. Behavior modification is used to reduce or eliminate social or environmental stimuli that promote overeating. Steps to behavior modification can include: Make a personal commitment to losing weight; develop healthy, low calorie eating patterns; avoid social settings where you are likely to overeat or consume too many liquid calories; exercise daily; reward yourself with nonfood rewards; think positively

Explain how MyPlate and RDAs can be used to assist in planning a healthy diet.

MyPlate: depicts the proportions of each food group that make up a healthy mean RDAs: (Recommended Dietary Allowance) the amount of nutrient that will meet the needs of almost every healthy person within a specific age and gender group

What is optimal body weight, and how is it calculated?

Optimal body weight is the ideal healthy bodyweight based on age, gender, and height The optimal body weight for an individual is calculated by using your percentage of body fat and current body weight. It is calculated by using the formula: Recommended weight = fat-free weight / (1 - recommended % fat)

Define overweight and obese. What is the public health impact of overweight and obesity in the United States?

Overweight: a weight above the recommended level for health Obese: an excessive amount of fat in the body, typically above 25% for men and 35% for women There is a strong link between obesity and disease. Obesity has had a significant effect on health care costs (10% of all costs are attributed to overweight and obese health problems → $200 billion per year)

Body composition assessments are used to determine the

Percentage of fat in the body

Name the 3 major types of fitness goals and provide an example of each type.

Performance goal: specific target that you set to improve your cardiorespiratory fitness, muscular strength and endurance, or flexibility Example: raising your cardiorespiratory fitness rating from poor to average Body composition goal: progress can be measured by changes in body weight, BMI, waist and hip circumference, skinfold assessment, or other measures. Example: lowering blood pressure Adherence goals: goals to exercise a specific number of days per week Example: exercise 4 days per week

Which of the following nutrients is classified as a macronutrient?

Protein

What is the major role of carbohydrates in the diet?

Provide energy (source of energy for normal function)

Explain the function of nutrients in the body.

Provide energy, support growth and development, and regulate metabolism

How do saturated and unsaturated fatty acids differ?

Saturated fatty acid: comes primarily from animal sources and is solid at room temperature Unsaturated fatty acid: comes primarily from plant sources and is liquid at room temperature

Name the subcategories of carbohydrates and list the main food sources of dietary carbohydrates.

Simple: primary source of energy during exercise, brain requires them for normal function. Consist of one or two simple sugars (glucose and fructose) Complex: some can be used for energy. Long chains of sugar units linked together to form glycogen, starch, or fiber The healthiest source of carbohydrates are whole foods such as vegetables and fruits. Starch (a complex carbohydrate) is plentiful in potatoes, corn, bread, and rice. Fiber (a complex carbohydrate) is found in all plant-derived foods. Fructose (a simple carbohydrate) is found in fruit. Galactose and lactose (simple) are found in milk and dairy products. Maltose (simple) is found in some grains.

What is a common field test used to assess body composition?

Skinfold test

What type of exercise would be most beneficial in increasing energy expenditure?

Strength training and cardiorespiratory endurance training

Why is fluid replacement of such importance for active people? What are the guidelines for proper fluid replacement?

The more a person sweats, the greater the loss of body water Guidelines: drink 3 cups for every pound of weight lost during exercise; consume water before, during, and immediately following exercise; consuming 2 cups of water 30-60 minutes before exercise will help prevent dehydration; color of urine is an indicator: color of lemonade is the goal; salt your food to taste to replace sodium and chloride lost in sweat; to avoid hyponatremia, fluid replacement following exercise should approximate the volume of water lost in sweat

Outline a simple method for computing your daily caloric expenditure and provide an example.

To estimate your daily caloric expenditure determine your activity level and use it to calculate the average number of calories that you expend in a 24-hour period. Take this number and multiply it times your weight Example: Daily caloric expenditure = 120 lbs x 15 calories/pound/day --> 1,800 calories/day

State some true statements regarding energy balance.

To maintain a constant body composition, caloric intake should equal caloric expenditure, weight gain occurs when caloric intake exceeds caloric expenditure, and weight loss occurs when caloric expenditure exceeds caloric intake

True or False: A person classified as normal weight based on a BMI in the healthy range can be overweight.

True

What is not a potential health consequence of being underweight or having an eating disorder?

Type 1 Diabetes

Which technique is used to assess disease risk status associated with regional fat distribution?

Waist-to-hip ratio

List 3 activities that are considered to be beneficial in promoting cardiorespiratory fitness for older individuals.

Walking, cycling, swimming

What are the classes of vitamins, and what role do vitamins play in body functions?

Water-soluble: vitamins B and C are not stored in the body and are eliminated by the kidneys Fat-soluble: vitamins A, D, E, and K are stored in body fat and can therefore accumulate in body tissue The function of vitamins is to regulate growth and metabolism, maintenance of body tissues

Explain why a gradual approach is the best way to implement an exercise program, especially for those who have not exercised regularly in the past.

You may incur injuries, such as muscle strain, if you push yourself too hard at the start

One aspect of being an informed healthcare consumer is understanding _______.

Your health insurance