HSC 503 Exam 4

detrimental, euphoria, increases, dysfunction, Withdrawal, dependence

5 indicators that an individual has exercise addiction (Krivoshchekov, 2011): An increase in exercise that may be labeled as ___, or becomes harmful. A dependence on exercise in daily life to achieve a sense of ___; exercise may be increased as tolerance of the euphoric state ___. Not participating in physical activity will cause ___ in one's daily life. ____ symptoms including anxiety, restlessness, depression, guilt, tension, discomfort, loss of appetite, sleeplessness, and headaches. High ____ on exercise causing individuals to exercise through trauma and medical conditions.

wearable, group, HIIT, older, bodyweight, certified, yoga, functional, medicine

ACSM's Top Fitness Trends for 2019 include ___ technology, ___ training, ___, fitness programs for ___ adults, ___ training, employ ___ fitness professionals, ___, personal training, ___ fitness training, exercise is ___

20, Limit, habits, 300M, healthy

Academy of Medical Royal Colleges:action plan to stop obesity: ___% tax on sugary soft drinks,___ number of fast food outlets around schools, Talk to overweight patients about eating and exercise ___, Spend__ to increase weight management programs, Expansion of bariatric surgery, Hospitals to adopt better nutritional standards, Advise new parents at homes about diets, Have all schools serve___ foods, Ban on TV ads before 9PM

fat utilization

According to the crossover concept, endurance training results in adaptations that promote ___ ___ oxidation during mild- to moderate-intensity exercise.

No specific, motor development, 1 1/2, 30, 60, 2, 60, 60, 1, 15

Activity Recommendations For Children National Association for Sport and Physical Education (NASPE): For an infant, the minimum Daily Activity has ___ ___ requirements. The physical activity should encourage ___ ___. For a toddler ___ ___ hours of activity and___ minutes planned physical activity AND___ minutes unstructured physical activity (free play). For preschoolers___ hours of activity with___ minutes planned physical activity AND ___ minutes unstructured physical activity (free play). For school age__ hour or more of activity and it should break up into bouts of ___ minutes or more

eat, activity, hormones, calories, body composition, Log, consistently, regularly

Activity tracker or Fitbands are useful but can potentially backfire as you use them to lose weight. Some calculate how much your should___ based on___ level. Doesn't factor in ___, stress levels, quality of___, metabolism, etc. Doesn't take ___ ___ into consideration. Suggestions for correct use for weight loss: __ your food intake properly, Wear it ___, Have a calorie/food plan, Weight yourself ___

specific, records, immediate, Involve, Comparisons, Injuries, enjoyable, reward, Persevere

Adherence tips for exercise include Develop a ___ plan, Keep ___, Don't expect ___ results, ___ others, Avoid ___ with others, Avoid ___, Make activity ___, not as a chore, Exercise as a ___, not as a punishment, ___

rare, diet

Are you overweight because of a slow metabolism? Probably not. There is a thing called a slow metabolism, but it is ___, and it's usually not what's behind being overweight or obese — usually a matter of ___ and exercise.

growing, BMI, sex, rise, decline, rise

Assessment for obesity in children is difficult because: Children are___, therefore normal values of___ differ as the child ages and matures. Growth patterns differ by__. Generally BMI values__ steeply during infancy,___ during the pre-school years, then___ again in childhood/adolescence until the child reaches adulthood.

age, sex

BMI growth charts - represent the distribution of normal BMI values for children of a specific__ and___

2/3, spends energy, declines, diminishes

Basal Metabolism: ~___ of the energy the average person spends in a day supports the body's metabolic activities (breathing, making blood cells, heart beating, etc). BMR is the rate at which the body ___ ___ for these maintenance activities. BMR ___ as lean body mass ___, during fasting, and malnutrition

caloric, lean body mass, appetite, decrease, hypocaloric, Increase

Benefits of Exercise - Physiological include Increases ___ expenditure, Increase ___ ___ ___, Regulate ____, Counteract ___ in metabolism assoc. with a ___ diet, ___ EPOC

mood, Endorphin, self perception, esteem, achievement, depression

Benefits of Exercise - Psychological: Acute Benefits are Enhance ___, Diversion, ___ release. Chronic Benefits are Improve __ ____, Improve self ___, Improve ___ and empowerment, Reduce ___ and anxiety

energy, aerobic, anaerobic, greater, majority

Bioenergetics is ___ to perform exercise comes from an interaction between ___ and ____ pathways. Effect of duration and intensity: Short-term, high-intensity activities have ___ contribution of anaerobic energy systems (phosphocreatine breakdown, glycolysis). Long-term, low to moderate-intensity exercise have ___ of ATP produced from aerobic sources (oxidative phosphorylation - breaking down fat and carb stores)

2nd, interventions, support

Britain's now the___ fattest country in Europe with obesity rates of 24.7%. Only Hungary is higher (28.5%). The NHS is looking to implement ___ and promote healthy lifestyles so as to cut disease and poor health. Britain is now looking to work together so as to get back in shape and avoid a total health catastrophe. Conclusion: 'That's why the NHS is going to be funding a new national program, proven to work, that will offer tens of thousands of people at risk of diabetes proper ___ to get healthier, eat better and exercise more.'

18.5

Childhood Obesity in the US between 2015-2016 was ___%.

7.5, 4.5, 83, 1, physical activities, energy intake, unhealthy, advertisements

Children 8—18 years of age spend an average of ___ hours a day using entertainment media, including TV, computers, video games, cell phones, and movies. Of those 7.5 hours, about ___ hours is dedicated to viewing TV. ___% of children from 6 months to less than 6 years of age view TV or videos about ___ hour and 57 minutes a day. TV viewing is a contributing factor to childhood obesity because: takes away from the time children spend in ___ ___, lead to increased ___ ___ through snacking and eating meals in front of the TV, influence children to make___ food choices through exposure to food___

5x, physical, mental

Children who are overweight or obese during the preschool years are___ more likely to be overweight or obese as adults and suffer from___ and___ health problems throughout their lives.

spot, 4, 369, 31

Data shows that parents hardly ever___ obesity in their children, resulting in damaging consequences for health. Study of 2,976 families in the UK, only___ parents thought their child was very overweight. Medical assessments put the figure at___. The results also showed that nearly a third,___% of parents underestimated the weight of their child.

30, 5, negatively

DiPietro and colleague: 3000 men and women for 5.2 years, Modest amount of activity (____min walking ___days/week) associated with the prevention of weight gain. CARDIA and NHANES: Men and women over 10 years, weight gain was ___ associated with relatively small changes in physical activity. Lack of prospective scientific data on which to base definitive recommendations for the amount of physical activity needed to prevent weight gain.

oxygen, Energy, Re-oxygenation, Circulatory, Decrease, Ventilation, Heart Rate

EPOC - Excess post-exercise oxygen consumption"The Afterburn Effect". After cardiovascular exercise or weight training, the body continues to need ___ at a higher rate than before the exercise began. Why? 1) Replenishment of ___ Resources: creatine phosphate, ATP, lactate converted to pyruvate, restoring glycogen 2) __ _____ of Blood 3) Restoration of ___ Hormones 4) ___ in Body Temperature: return to the normal core temp 5) Return to Normal ___ 6) Return to Normal __ ___

a subcategory of physical activity, refers to "planned, structured, and repetitive" activities aimed at improving physical fitness and health. Researchers sometimes use the terms "leisure-time physical activity" or "recreational physical activity" as synonyms for exercise

Exercise

pedometers, 10,000, 4,000, 7,000, 2000, 2-3, 3-6, 6

Exercise Prescription for Obese Patients is Based on Daily Activity: Use of____ 10,000 steps/day or 70,000 steps/week ____ steps = 5 miles. Inactive people = 2,000 -___ steps/ day, Moderately active = 5,000 -___ steps/day, Active = > 10,000 steps/day. Exercise Prescription for Obese Patients is also based on Caloric Expenditure: 300-500 cal/session or ___ cal/week. Best accomplished with moderate intensity (3-6 METS) and long duration. Also, Based on Intensity/Duration: Light activity = ____ METS, window shopping at a mall, Moderate activity = ____ METS, mall walkers, Heavy (Vigorous) activity = >__ METS, joggers outside the mall

obsessive, excessive, beyond

Exercise addiction is not actually listed in the DSM-V as disorder, but ___ exercise is a common feature seen in anorexics and bulimics (75%). presence of ___, purposeless, physical activity which, even if the person is an athlete, goes ___ any usual training regimen and ends up being a detriment rather than an asset to their health and well being (Yates, 1991).

modest, dieting, exercising, calorie expenditure

Exercise alone - without dieting - has only a____ effect on weight loss. Most successful programs use a combination of___ and____ to optimize the energy deficit and to maintain weight loss. Exercise portion of a program is designed to produce weight loss by increasing the ___ ____

lower, high

Exercise can help promote weight loss, but it seems to work best when combined with a ___ calorie eating plan. Large body of scientific evidence to show the need for both. If people don't curb their calories, however, they likely need to exercise for long periods of time—or at a ___ intensity—to lose weight

99, 120, 6.4, 5.7

Extreme obesity - greater than the ___th percentile, or any child ≥ ___% of the 95th percentile. 710,000 children in CA, ___% were extremely obese; adult estimate is ___%

60—90, three

Get daily physical activity: People who have lost weight and kept it off typically engage in __ ___ minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. This doesn't necessarily mean 60—90 minutes at one time It might mean 20—30 minutes of physical activity ___ times a day. But it's still a matter of debate exactly how much activity people need to avoid gaining weight.

gender, weight, height, age

Harris - Benedict Equation is taking into account ___, ___, ___, and ___

Phone, 30, 42, 2/3, 3X, 56

Health Professionals are Advising Obese Patients to Lose Weight by___ surveys, BMI >___who had seen their physician in the last 12 months,____% patients counseled to lose weight, ____ were trying to lose weight, If counseled,___ more likely to try, Of those trying, only___% used Diet + Exercise

28, obese, normal, 1550, 1421, higher

Hoffmans et al, 1979. Resting metabolic rate in obese and normal weight women. ___ female volunteers in the age group of 20-30 years. 2 groups: the ___, with an average fat% of 33.6 and the ___-weight with an average fat% percentage of 20.4. mean values for the resting metabolic rate were ___ kcal/24h for the obese and ___ kcal/24h for the normal-weight group. however, expressed per kg fat-free body mass, energy expenditure under resting conditions in the obese was ___ than in the normal-weight

Increases, Decreases, Muscle-strengthening, resting metabolic rate, Reduces

How Does Activity Prevent Obesity?___ total energy expenditure, which can help them stay in energy balance or even lose weight. ____ fat around the waist and total body fat. ___ ___activities build muscle mass, increasing the energy that the body burns throughout the day—even when it's at rest—and making it easier to control weight. Helps maintain the ___ ___ ___, which contributes significantly to the daily calorie expenditure. ___ depression and anxiety, and this mood boost may motivate people to stick with their exercise regimens over time

0.45-0.90, 100, 100, middle-age spread

How Much Activity Do People Need to Prevent Weight Gain? Since it's so hard for people to lose weight and keep it off, it's better to prevent weight gain in the first place. Estimated that the average American gains ___ ___ kg of weight/year. Could be prevented if ___kcal more were expended or if ___kcal fewer were consumed daily. Strong evidence that staying active can help people slow down or stave off "__ ___ __"

54, 41, obese, not, out-eat, outrun, two, 2/3

In 2017,___% of Americans met physical activity guidelines recommended by the federal government, up from just____% percent who met those guidelines as recently as 2005. Scientists at the National Center for Health Statistics, an agency housed within the CDC said there is no way to decipher whether the figures show that those who are___ are working out more, or if it is only those who do ___ qualify as obese who tend to get more exercise. "far easier to ___ ___ almost any level of exercise than to ____ the effects of what most of us eat". Despite the rising obesity rates, Americans are just as likely to say they are in excellent or very good health as they were___ decades ago. About ____s of Americans describe themselves that way in this year's survey, a number that has hardly changed over time.

5x, 3x, improve, 10

In a study involving over 3,000 people between the ages of 50 and 79, participants wore ultra-sensitive activity trackers, for 8 years. Researchers found that the least active people were ___ more likely to die during the study period than the most active people, and ___ more likely than those in the middle range for activity. "The folks who were walking around, washing the dishes, sweeping the floor tended to live longer than the people who weren't." "You do not have to sweat it out to experience the reduced likelihood of mortality," "Activity doesn't have to be especially rigorous to be beneficial. That's the public health message." Though the scientists did not discover any magic threshold for the amount a person needs to move to ___ mortality, they did learn that even adding just ___ minutes of light activity per day could make a difference. "When it comes to physical activity more is better than less, and anything is better than nothing."

low, longer, increasing, target, increased, below, intensity, duration, high

Initial exercise prescription should be based on ___ intensity and progressively ___ durations of activity. The professional should eventually work toward ___ the intensity to bring the person into a ___ heart range suitable for cardiorespiratory conditioning. Obese individuals are ___ risk for orthopedic injury, and this may require that the intensity of exercise be maintained at or ___ the intensity recommended for improvement of cardiorespiratory performance. The balance between ___ and ___ of exercise should be manipulated to promote a ___ total caloric expenditure (300-500 day)

p90x

Intense home DVD workouts that will get you lean and ripped in 90 days. 6-7 days a week for 1-1.5 hours. Circuit style training with little rest between. Different focus each day. Comes with DVDs, fitness guide, nutrition guide, calendar

accurately, own, motion, overestimate, intensity

It is challenging for researchers to ___ measure people's usual physical activity. Most studies rely on participants' reports of their ___ activity in a survey or daily log. Studies that measure physical activity more objectively, using special ___ sensors (called accelerometers), suggest that people tend to ___ their own levels of activity. Experts measure the ___ of physical activity in metabolic equivalents or METs

shorter, obesity, longer, poor, fatter, medical, low

It's often said that today's children will have___ average life spans than their parents, because so many suffer from___. But there is another view that says they will live___ - at the risk of spending their twilight years in___ health. But some people think that being___ may actually lengthen rather than shorten life. It's possible that overweight people get better___ care - either because they show symptoms of disease earlier or because they're screened more regularly for chronic diseases, such as diabetes or heart disease. But though we may live longer our quality of life may be___.

short, 60, 18, physical education, 33

Lack of daily, quality physical activity in all schools. Most adolescents fall___ of the Physical Activity Guidelines for Americans recommendation of at least__ minutes of aerobic physical activity each day. (only___% of students in grades 9—12 met this recommendation in 2007). Daily, quality ___ ___ in school can help students meet the Guidelines. However, in 2009 only___% attended daily physical education classes.

3, 3, 6, 6

Light activity: less than ___ METS. Moderate intensity activity: ___ to __ METs. Vigorous-intensity activity:more than ___ METs

rate of energy, metabolic, intensity, 1, oxygen, 2.2

METS are ratio of ___ ___ ___consumption during a specific physical activity to a reference ___ rate used as a means of expressing the __ and energy expenditure of activities in a way comparable among persons of different weight. One MET is defined as __ kcal∙kg-1∙hour-1, and is roughly the energy equivalent of sitting quietly. One MET also is defined as ____ uptake in ml∙kg-1∙min-1, equivalent to 3.5 ml∙kg-1∙min-1. Also considered the Resting metabolic rate (RMR). For the average adult, this is about one calorie per every ____pounds of body weight per hour. Someone who weighs 160 pounds would burn approximately 70 calories an hour while sitting

the sum of the physical and chemical processes in an organism by which its material substance is produced, maintained, and destroyed, and by which energy is made available

Metabolism

Rebounding Workout

Mini-trampoline used with HIIT workouts. Benefits include Easy on joints, Improves cardiovascular development, Improves immune system function due to lymph flow, Balance, Muscle definition and weight loss

moderately, 45, 55, 6, disease, risk

Most American do not need to see a physician before starting a ___ intense (3-6 METS) physical activity program. Who should see a physician?Men>age ___ or women>age ___ who: Plan vigorous activity(> ___ METS or 60% VO2). Have chronic ___(cardiac, pulmonary, metabolic). Have ___ factors for chronic disease (2 major risk factors or 1 risk factor and signs and symptoms of CHD)

activity, 2.5, 1

Most variable factor in energy expenditure —and the most easily modified—is the amount of ___ people get each day. Keeping active can help people stay at a healthy weight or lose weight. The World Health Organization, the U.S. Dept. of Health and Human Services, and other authorities recommend that for good health, adults should get the equivalent of ___hr of moderate-to-vigorous physical activity each week. Children should get even more, at least ___hr a day. But, there's been recent debate suggesting that a total of two and a half hours a week is simply not enough.

2800, high intensity, 2550, 800

NWCR: The most successful in weight loss and maintenance expended ____ kcal/wk including 800 kcal/wk in ____ ____ exercise (>6METS) e.g. running or aerobic dance. Jeffery (J Consult Clin Psychol, 1998): The best success expended____ kcal/wk including___ kcal/wk of high intensity exercise.

Injury, Soreness, Depression, Personality, Immune

Negative Effects of Overtraining include ___ Potential, Muscle ___, Insomnia, ___, ____ Changes, Weakened ___ System, Amenorrhea

difficult, unsafe, parks, routes, 50

No safe place in many communities to play or be active. Many communities are built in ways that make it___ or ___ to be physically active. Getting to___ and recreation centers may be difficult (public transportation may not be available). Safe___ for walking or biking to school or play may not exist.__% of US children not have a park, community center, and sidewalk in their neighborhood.

adults, severe, heart disease, diabetes

Obese children are more likely to become obese____. If children are overweight, obesity in adulthood is likely to be more___. Adult obesity is associated with a number of serious health conditions including ___ ___,____, and some cancers.

blood pressure, cholesterol, diabetes, Breathing, Joint, Fatty liver, social, self-esteem

Obese children are more likely to have: High ___ ___, High___, Increased risk type 2___,___ problems (Sleep apnea, asthma),___ problems and musculoskeletal discomfort, __ ___ disease, gallstones, and gastro-esophageal reflux (i.e., heartburn), Greater risk of___ and psychological problems, such as discrimination and poor ___ ___, which can continue into adulthood

sedentary, interview, history, difficulties, locations, Barriers, Resist, abilities, greater

Obese individuals are generally ___ and many have had poor experiences with exercise. Exercise professional should ___ the obese participant to determine past exercise ___, potential scheduling ___, and ___ where exercise might be performed. ___ to exercise affect them more. ____ new experiences in exercise. Exercise ___ will vary. Perceive increases in intensity as ___ than they really are.

doctors, 25, 25, alcohol, PA, reject, risen, slash, smartcards, improve, saving

Obesity Crisis Article: The group of professionals calling for this action plan is Britain's 220,000 ____. The % of the UK that is obese and the projection for 2050 is ___% currently, 60% men, 50% women, and ___% of children in 2050. The response of the Food and Drink Federation to the plan is "added little to an important debate", didn't discuss the role of ___, ___, and health in the workplace; presented unbalanced ideas. The response of the British Soft Drinks Association was to ___ the idea to tax drinks, which only contribute to 2% of the calories. Consumption of soft drinks has fallen, but obesity has ___. The issue concerning obese welfare recipients is the proposal to ___ benefits if they fail to attend exercise sessions. Compliance would be monitored by ___ at health centers. Proponents of this proposal see this as a "win-win" situation by "finding innovative ways to both ___ people's lives so they don't suffer from these conditions, while also ___ money for the public"

severe, more, less, 2, 1, environmental

Obesity and slower metabolism. This study has shown a link between rare changes in the KSR2 gene and ___ childhood onset obesity. The changes seem to result in people eating ___, particularly in childhood, and burning off calories ___ effectively. These findings suggest that this gene is playing a role in some people's obesity. However, about ___% of the severely obese people assessed carried changes in this gene, compared with ___% in the general population. In families with individuals carrying these variants, not all people carrying the variants were obese, and not all of those without the variants were normal weight. This suggests that other genes and ___ factors may influence obesity.

150, 130,000, nonrecreational, 28, 20

One of the largest global studies ever published on the heart health benefits of physical activity, researchers found that____min spent exercising per week could cut a person's risk of cardiovascular disease and death. The researchers tracked the exercise levels — as well as the rate of cardiovascular disease (including heart attacks, stroke, and heart failure) and all-cause mortality — of more than ____ adults living in 17 high-, low-, and middle-income countries, from Canada to China. Following the study participants for an average of seven years. Findings indicate that ___ activity — work, housework, active transportation — is just as beneficial in reducing the risk for premature death and heart disease. Getting only 2.5hrs of weekly exercise was associated with a ___% reduction in premature death, and a ___% reduction in heart disease.

11

Over the past 30 years, the average weight of an American child has risen by ___lbs

150, 150-750, 750

PA categories: Low (<600 MET×minutes per week) = less than___ minutes per week. Moderate (600 - 3000 MET×minutes per week) = ____ ____ minutes per week. High (>3000 METxminutes per week) = more than ___ minutes per week of moderate intensity physical activity.

Voluntary movement of the skeletal muscles and support systems. Most variable component of energy expenditure. Depends on muscle mass, body weight, activity, duration, frequency and intensity

Physical Activity

refers to any body movement that burns calories, whether it's for work or play, daily chores, or the daily commute

Physical activity

Self Reporting, interviews

Physical activity is measured by ___ ___ including diaries,___, and questionnaires which include 7-Day Physical Activity Recall (6-Day PAR), Physician-Based Assessment and Counseling for Exercise (PACE), Physical Activity Scale for the Elderly (PASE), Yale Physical Activity Survey (YPAS).

Objective Measures, pedometers, Accelerometers, eart rate

Physical activity is measured by ___ ___ including___ - small motion sensor that measures steps while walking/running___ - also motion sensors, provide and estimate of overall physical activity and are sensitive to all body movement, H___ ___monitors - detect heart rate, Physical activity trackers

Criterion Methods, radioisotopes, Indirect, O2, fuel, energy expended

Physical activity is measured by ___ ___which include Doubly labeled water,___ and___ calorimetry which analyze___ and CO2 content. The amount of O2 consumed can be used to determine the amount of___ that is used in metabolic processes. The info can then be used to calculate ___ ___.

enjoy, gradually, fun, Vary, warm

Program Planning Suggestions include Finding activities that you ___, Start ___, Make exercise ___, ___ your program, Use ___-up/cool-down

28-30, Teachers, doctors, diet, 6, 500

Puerto Rico's childhood obesity rate is at ___ ___% (about 10% higher than that of the US at 18%).____ and ___ would be the first to identify the obese child, they would then have that child and family meet with a counselor to set a__ and exercise plan. If the habits and weight of that child does not change after___ months parents can be charged between $__-$800

24, 23

Quick and easy estimate for energy needs: Men: kg x ___ = kcal/day. Women: kg x ___ = kcal/day

weight, mass, calorie

RMR reduction is due to decreased body ___, decreased muscle ___, and reduced ___ intake

Health, Appearance, Relaxation, Social

Reasons for exercising (pros) are ___ and fitness, ___, Enjoyment, ___, Challenge, ____, Competition, Feel good about self, Chance to be outdoor

minimal, 40, 20, acceptable, 60, 40, optimal, 60

Recommended Exercise-Induced Caloric Expenditure for Weight Loss(based on 180 lb. person) is 1000 kcal/week caloric expenditure is ____ with ___ mins of light activity or ___ mins moderate. 1000-2000 kcal/week is ___ with ___ mins/day of light or ___ mins of moderate. 2500-3000 kcal/week is ___ with ___ min/day of moderate

1200, sociocultural, total, negative calorie, 1, behavioral, exercise, 300, new

Recommended weight loss program provides intakes of not lower than ___kcal/day and allows for a proper distribution of foods to meet nutritional requirements (may not be appropriate for children, elderly or athletes). Includes food acceptable to the dieter in terms of ____ background, usual habits, taste, costs, and ease in acquisition and preparation; however these foods should be low in ___ fat, saturated fat, cholesterol and sodium. Provides a ___ ___ balance not to exceed 500-1000kcal/day, resulting in gradual weight loss without metabolic derangements such as ketosis. Results in a maximal weight loss of ___kg/week. Includes ___ modification techniques to identify and eliminate diet habits that contribute to malnutrition. Includes an ____ program that promotes a daily caloric expenditure of more than ____kcal. Provides that ___ eating and physical activity habits can be continued for life to maintain the achieved lower body weight

8, 17, 75

Sedentary expenditure of energy breakdown includes thermic effect of feeding at ___%, activity energy expenditure at ___%, and resting energy expenditure at ___%

Clarify, Identify, personal goals, activities, Writing, Evaluating

Self Planning Skills for Planning Exercise Programs include ____ reasons for exercise, ___ needs, Setting __ ___, Selecting personal ___, ___ your plan, ___ progress

body size, more, faster, sex, less, age, slows

Several factors determine your basal metabolic rate: Your ___ ____ and composition - If you weigh more or have more muscle mass, you will burn ___ calories, even at rest. So overweight people are more likely to have a ___ metabolic rate — not a slower one. Your ___ - If you're a man, you probably have ___ body fat and more muscle mass than does a woman of the same age, so you burn more calories. Your ___ - As you get older, your muscle mass decreases, which ___ down the rate at which you burn calories.

abdominal, no change

Study 1: researchers randomly assigned 175 overweight, inactive adults to 1 of 4 groups: 1) control group that did not receive any exercise instruction 2) low intensity (equivalent to walking 12 miles/week) 3) medium intensity (equivalent to jogging 12 miles/week) 4) high intensity (equivalent to jogging 20 miles per week). all study volunteers were asked to stick to their usual diets. after six months, those assigned to the high-intensity regimen lost ___ fat, whereas those assigned to the low- and medium-intensity exercise regimens had __ ___ in abdominal fat.

decreases

Study 2: researchers conducted a similar trial with 320 post-menopausal women (overweight/obese), randomly assigning them to either: 1) 45 minutes of light activity, five days a week 2) moderate-to-vigorous aerobic activity, five days a week 3) to a control group. All were placed on a controlled diet. After one year, the moderate-to-vigorous activity exercisers had significant ___ in body weight, body fat, and abdominal fat, compared to the light activity groups.

clinical, growth, adiposity, fatness, 2, 16

The CDC growth charts are intended for___ use in monitoring the__ of children over time. Most children above the 95th percentile have high___. No widely accepted levels of body___ that define obesity. No agreed definitions of obesity or body fat standards among children under___ years of age (use 2000 CDC growth charts for determining WIC qualifications, >95th percentile). Limited research suggests that___% of infants are obese based on these older standards

BMI, 19, parents, inexpensive, stigmatizes, anxieties, leveled, no, waistlines, dismissed, weight

The National Institute of Medicine has recommended in-school___ screenings, which debuted in Arkansas in 2003. At least___ states now have instituted them, though only some require reporting the information to__. Pros:___, relatively unobtrusive tool to apply to a major public health problem. Cons:___ children, fuels unhealthy___ about weight, issues with BMI. Research has found mixed results: Child obesity rates___ off in Arkansas in the first four years of school screenings, but they were implemented alongside other anti-obesity measures. BMI reports alone had___ impact on Arkansas juniors and seniors. California, Massachusetts, New York, and Mexico found school BMI reports don't have significant effects on students'___ NY has changed from labeling "overweight" or "obese" to "needs improvement". Why not effective?Overweight students might have ___ the information as nothing they didn't know. Schools could try coupling BMI measurements with more comprehensive information about___ management

20, 30, Bicycling, brisk

The Nurses' Health Study II: followed more than 18,000 women for 16 years to study the relationship between changes in physical activity and weight women gained, on average, about ___ lbs over the course of the study. Those who increased their physical activity by ___ minutes per day gained less weight than women whose activity levels stayed steady. Type of activity made a difference: ___ and ___ walking helped women avoid weight gain, but slow walking did not

hour

The Women's Health Study: followed 34,000 middle-age women for 13 years to see how much physical activity they needed to stay within 5 lbs of their weight at the start of the study. Researchers found that women in the normal weight range at the start needed the equivalent of an ___ a day of moderate-to-vigorous physical activity to maintain a steady weight.

slow, <, ≥, fast, >

The copenhagen study said Light joggers - had a ___ or average pace, approximately 5mph (corresponding to 6 METs), and ___2.5 h of jogging per week with a frequency of about <3 times per week. Moderate joggers - had a slow or average pace, ___2.5 h of jogging per week with a frequency of >3 times per week. Strenuous joggers - had a ___ pace of more than 7mph (≥12 METs) and ___4 h of jogging per with a frequency of >3 times per week.

persist, Age of onset, Severity

The most important consequence of childhood obesity is the likelihood it____. Two factors related to persistence: ____ ___ ___, and ____

15, 52, 33, 41, 46

The youth risk survey in 2013 says that Physical Inactivity included___% did not participate in at least 60 minutes of physical activity on any day during the 7 days before the survey.___% did not attend physical education classes in an average week when they were in school.___% watched television 3 or more hours per day on an average school day. ___% used computers 3 or more hours per day on an average school day.__% did not play on at least one sports team run by their school or community groups during the 12 months before the survey

5, 7, 11, three, 19, 14

The youth risk survey in 2013 says that Unhealthy Dietary Behaviors (during the 7days before the survey) included__% did not eat fruit or drink 100% fruit juices,___% did not eat vegetables,__% drank a can, bottle, or glass of soda or pop___ or more times per day,__% did not drink milk,___% did not eat breakfast.

Energy to process food. Estimated at 10% of energy intake. Influenced by meal size, frequency, composition (greater for high-carb than high fat)

Thermic Effect of Food

current, accessibility, incentives, low-income, Expand, free, limit, breastfeeding, safe, quality

To help childhood obesity at the community level they must...Understand the__ landscape and differences in___ to healthier foods. Provide___ to existing supermarkets and farmers' markets to establish their businesses in ___ ___ areas or to sell healthier foods.___ programs that bring local fruits and vegetables to schools. (eg. Put salad bars in schools). Increase access to___ drinking water and__ the sale of drinks with added sugars in schools. Support___ in hospitals and the workplace. Create and maintain___ neighborhoods and improve access to parks and playgrounds. Support___ daily physical education in schools and daily physical activity in child care facilities

Precontemplation, Contemplation, Preparation, Action, Maintenance

Transtheoretical Model (TTM) - explains the stages associated with health behavior change; 5 stages: ____- no intention of becoming physical active, no awareness that physical activity is health or that their inactivity has negative health consequences. _____ - aware that changes is needed and are considering becoming physically active. ___ - stated to make small changes, may have increased their physical activity, but not on a regular basis. ____ - regularly engaging in physical activity. ____ - physical activity has continued for 6 months or more

helping, harming, 6-7, better, less, motionless

UT Southwestern study says exercise has a more powerful effect in ___ the heart than sitting does in ___ it, one hour of physical exercise could counteract the effects of sitting for ___ ___ hours a day. NHANES data - 2,223 participants between the ages of 12 and 49 wore accelerometers for seven days to measure their activity levels and sedentary behavior. Results: men and women who logged less time sitting had ___ fitness, as measured on a treadmill test, than those who spent more hours in a chair or on the couch. Instead of focusing on working out, those worried about their health might think instead about sitting ___ any movement, from walking to taking the stairs and even fidgeting if you absolutely have to be in a chair, is likely better than sitting relatively ____

below, 5, 5, 85, 85, 95, above, 95

Underweight: BMI___ the ___th for children of the same age and sex. Normal: BMI between the __th and ___th percentile. Overweight: BMI between the ___th and ___th percentile. Obesity: BMI___ the ___th percentile

gradually, off, long-term, 500—1000

What is healthy weight loss? But evidence shows that people who lose weight ___ and steadily (about 1 to 2lbs per week) are more successful at keeping weight ___. Healthy weight loss is about an ongoing lifestyle that includes ___ ___ changes in daily eating and exercise habits. Since one pound equals 3,500 calories, you need to reduce your caloric intake by ___ ___ calories per day to lose about 1 to 2lbs per week.

vacuuming, dog, washing, playing, furniture

at home activities for lighter to more vigorous workouts include ___, gardening, playing with ___, ___/waxing car, ___ with kids, moving ___

intensities, substrate utilization, output, fats, low, fat, higher, CHO

crossover concept is the theoretical way to understand how exercise ___ affects energy ___ ___. The crossover point is the power ___ at which energy from CHO-derived fuels predominates over energy from ___, with further increases in power eliciting a relative increment in CHO utilization and a decrement in fat utilization. Exercise at ___ intensities (< or = 45% maximal O2 uptake) is accomplished with ___ as the main substrate, and at ___ intensities (approximately 75% maximal O2 uptake) ___ is the predominant substrate.

Glucose, fatty acids, primary

fuels for exercise include Carbohydrates which is ___ Stored as glycogen. Fats including Primarily ___ ___, Stored as triglycerides. Proteins which are not a ___ energy source during exercise

12, 16.7

in 2003, michigan was at__% youth risk behavior. in 2017, it was ___%

candy, cereal, fast

in 2005 the types of food in TV advertisements targeted to children or teens were 34%___ and snacks, 28% sugared___, 10%___ food, 9% sodas and soft drinks, 7% dine-in restaurants, 4% prepared food, 4% dairy, 2% breads, 1% fruit juices

pilates, weightlifting, running

some formal exercises that are lighter to more vigorous include intro ____ class, walking 4.0 mph, ___, swimming front crawl, boot camp, ___ 9:00/mile

sleeping, bicycling, jogging

some light intensity activities include ____, watching TV. Some moderate intensity include _____, walking. Some vigorous intensity include ___, pushups

volleyball, backpacking, soccer

some sports and leisure activities lighter to more vigorous include ___, golf, dancing, ___, basketball, ___

repair, memory, attention, decision making, growth

the brain benefits from exercise include increase in production of neurochemicals that promote brain cell ___, improves ___, lengthens ___ span, boosts ___ ___ skills, prompts ___ and new nerve cells and blood vessels, improves multi-tasking and planning

Kangoo Jumps

the premise of this workout is to provide an increased gravitational force on the body, thus strengthening the musculoskeletal system while protecting the joints from fatigue that comes with exercising on hard floors.

Build muscle, Step up, Snack, Spice, protein, water, black, green tea, Energy, crash

ways to boost your metabolism includes ___ ___ - RMR higher in those with more muscle. __ ___ your workout - body will burn calories at higher rate post-exercise. ___ smart - metabolism slows down between meals. ___ up your meals - contains capsaicin and other chemicals. Power up with ___ - burn more calories digesting protein. Fuel up with ___ - needed for metabolic processes. Sip ___ coffee - caffeine for energy. Recharge with ___ ___ - caffeine and catechins ___ drinks? - caffeine, taurine. Avoid ___ diet - less than 1200kcal for women or 1800kcal for men

maximizing, low, long

weight control includes type: Focus on __ caloric expenditure with ___ intensity and ___ duration exercise such as walking.