Studied by 4 people
what are the components of the human body?
fat mass and lean body mass
what is the percent body fat (fat mass)?
the proportional amount of fat in the body based on the persons total weight
what is lean body mass?
the proportional amount of lean tissue
when you are at your recommended weight, there is no...
medical condition that would improve with weight loss
who is likely to have relatively high weight for their height but low percentage of body fat
athletes with large muscle size
who is likely to have relatively low body weight but too much body fat
frequent dieters people that have a sedentary lifestyle
what type of organ is body fat?
endocrine organ
what does body fat do as an endocrine organ?
responds to stimuli and released hormones to communicate with the brain and body
what is essential fat
fats incorporated in various tissues of the body, critical for normal body functioning
how much essential fat do men and women need?
men: 3% women: 12%
what is storage fat?
fat stored in adipose tissue that is an insulator to retain body heat, energy substrate for metabolism, padding against physical trauma, and does not necessarily have a percentage difference between men and women
what is the difference between visceral and subcutaneous fat?
visceral: at the organ level subcutaneous: at the skin level
what is the difference between abdominal vs. hip and thigh fat?
women tend to hold their fat more in the thigh and hip area and men more in the stomach abdominal fat is related to an increase for disease
what is the difference between brown and beige vs. white fat
brown and beige fat are converted to glucose and burned off easier white fat (storage fat) stains yellow and is harder to get rid of
Percentage of muscle composition in men vs. women
men: 43% women: 36%
what is obesity?
an excess of body fat
true or false: low body weight does not always mean low body fat
true
true or false: high body weight always mean high body fat
false
when losing weight, that can include losing...
water weight, lean body mass, muscle mass, and body fat
what leads to a loss in lean body mass
physical inactivity and dieting
how many pounds to Americans typically gain in a year
1-2 pounds
with reduced physical activity, the average person will loose how many pounds of lean body mass?
.5 pounds
what is android obesity?
storage of fat around the abdominal area (apple shape)
what is gynoid obesity?
storage of fat in the thigh and hip area (pear shape)
abdominal fat is associated with a higher risk for ...
heart disease hypertension type 2 diabetes stroke cancer kidney disease migraines diminished lung function dementia
which type of fat releases hormones?
subcutaneous fat
what type of fat poses a greater risk for disease and is located around abdominal organs?
visceral fat
What does DXA stand for, and what is it? what is the standard error of estimate (SEE)?
dual-energy x-ray absorptiometry it uses low dose beams of x-ray to measure total body fat mass, fat distribution pattern, and bone density 1.8
what is hydrostatic weighing? what is the SEE?
underwater technique to assess body composition where your regular weight is compared to your underwater weight 2.5 (residual lung volume should be measured)
is fat or lean tissue more bouyant?
fat tissue
what is air displacement? what is used to test it? what is the SEE?
uses the amount of air displaced by a person when sitting in chamber Bod Pod 2.2 (amount of air in lungs taken into account)
what are the two types of anthropometric measurements
skinfold thickness gerth measurements
explain skinfold measurements. what is the SEE? what principle is it based on?
using a caliper, the double thickness of skin is measured 3.5 based on principle that subcutaneous fat is proportional to total body fat
skinfold thickness sites on men
thigh chest abdomen
skinfold thickness sites on women
thigh suprailium triceps
which side of the body do you take the measurements on?
the right
what are girth measurements? what is the SEE?
measuring the circumference at specific body sites 4
girth measurements for women
upper arm, hip, and wrist
girth measurements for men
waist and wrist
what is bioelectrical impedance? what is the SEE?
when a weak electrical current is passed through the body and resistance is measured accuracy is questionable 10
is fat or lean tissue a better conductor
lean tissue is a better conductor fat tissue is less efficient
what does BMI stand for and what is it?
body mass index Technique that incorporates height and weight to estimate critical fat values at which the risk for disease increases
is the BMI accurate and why?
no because it fails to differentiate fat from lean body mass
BMI: < 18.5 what is the classification and disease risk?
underweight; increased
BMI: 18.5 - 21.99 what is the classification and disease risk?
acceptable/normal; low
BMI: 22 - 24.99 what is the classification and disease risk?
acceptable/normal; very low
BMI: 25 - 29.99 what is the classification and disease risk?
overweight; increased
BMI: 30 - 34.99 what is the classification and disease risk?
obesity 1; high
BMI: 35 - 39.99 what is the classification and disease risk?
obesity 2; very high
BMI: >40 what is the classification and disease risk?
obesity 3; extremely high
what is an epidemic in all industrialized nations?
obesity
what is classified as obesity?
BMI of 30 or greater level at which excess body fat can lead to health problems
about what percent of the adult population in industrialized nations is considered obese? what is the average increase of weight in americans since 1965?
35% 25 lbs
which ethnicity is obesity more prevalent in?
african americans and hispanic americans
what is the second leading cause of preventable death in the US?
obesity combined with no physical activity
how many cancers has obesity been linked to and what are they?
9 colorectal esophageal postmenopausal breast endometrial liver stomach pancreatic kidney ovarian gallbladder thyroid multiple melanomas brain cancer
true or false: overweight and obese are the same thing.
false
what is the difference between overweight and obese?
overweight is 10-20 pounds more than recommended body weight but obesity can result in decreased life expectancy, decreased quality of life, and increased illness and disability
what percentage of people are underweight in US?
14%
how many people who begin a diet program actually lose the desired weight? how many people actually keep it off?
10% 5%
what are the popular diets?
DASH, Volumetrics, weight watchters, zone, atkins, etc.
what are crash diets and what is bad about them?
you eat less than 800 calories a day your glycogen storage is depleted within a few days, half your weight lost is lean tissue (including heart muscle), increases risk of heart attacks or fatal cardiac arrhythmias, and possible blood pressure drop due to sodium depletion
which glycemic index (high or low) helps maintain constant blood sugar?
low
what is glycogen
the storage form of glucose (carbs) mainly found in the liver and muscles
what are the mental aspects of weight management?
Willpower vs. planning avoiding perfectionism feelings of satisfaction vs. deprivation eating and the social environment overcoming emotional eating
obesity is a combination of what factors?
genetics, behavior, and lifestyle factors
what is anorexia nervosa?
Self-starvation distorted body image fear of weight gain is greater than fear of death
what is bulimia nervosa? is it more or less common than anorexia?
binge-purge cycle feelings of guilt, shame, and fear, eating large and uncontrollable amounts, self-induced vomiting, misuse of laxatives, dieuretics, and other medications, fasting or excessive exercise sense of a lack of control bingeing and compensatory behaviors occur at least twice a week for three months more common than anorexia
what is binge-eating disorder?
eating an unusually large amount of food without purging feeling disgusted, out of control, guilty usually become overweight or obese triggered by depression, anger, sadness, boredom
for a person to not gain or lose weight, what has to be equal?
input and output of calories
what are the three components of the daily energy requirement?
resting metabolic rate (60-70%), thermic effect of food (5-10%), and physical activity (15-30%)
one pound of fat is how many calories?
3,500
what is the set-point theory?
every person has his or her own fat percentage/weight the body attempts to maintain
under calorie reduction, the metabolic rate might drop
what does WRM stand for and what does it mean?
weight-regulating mechanism
a feature of the hypothalamus that controls how much the body should weigh
what is the basal metabolic rate (BMR)?
the lowest level of oxygen consumption (and energy requirement) necessary to sustain life
how many calories is considered a very low cal diet?
800
when trying to lose weight, what is the recommended daily intake?
1,500
what factors affect the set point?
good: exercise and diet high in complex carbs bad: nicotine and amphetamines
why do men usually loose weight faster than women?
amount of lean body mass at the start of the program and testosterone
what is ghrelin?
stimulates appetite produced primarily in stomach
what is leptin?
lets the body know you are full produced by fat cells
lack of physical activity can lead to _________ resistance which can lead to excessive ___________.
leptin; eating
what does a lack of sleep do to hormone levels?
disrupts the ability to regulate them elevates ghrelin levels and decreases leptin levels
The amount of exercise we need for health benefits
30 mins per day
the amount of exercise needed to lose weight and/or prevent weight gain
60 - 90 mins per day
what is the difference between aerobic exercise and strength training
aerobic exercise is best to lower the bodys weight set point and strength training is best to gain lean body mass and decrease abdominal fat
during light-intensity exercise about what percentage of calories burned are fat?
50%
3 common reasons for relapse when doing diet
stress social reasons self enticing behaviors
Note 
Flashcard (68)