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
