UNLV PBH165- FINAL EXAM STUDY GUIDE

obesity

having a body wt. more than 20% above healthy recommended levels, in an adult, a BMI of 30 or above

Three classes of obesity

Class 1 - BMI greater than 30 but less than 35
Class 2 - BMI of greater than 35 but less than 40
Class 3 - BMI greater than 40, who are often referred to as morbidly obese

Obesogenic

environmental conditions that promote obesity, availability of unhealthy foods, social & cultural norms leading to high-calorie consumption w/lack of physical activity

overweight

having a body wt. More than 10% above healthy recommended levels, having a BMI OF 25-29.9.

Who are at risk of being obesity and overweight

Children and adolescents living in low-income
Low-education
Higher-unemployment homes

globesity

The global epidemic of high rates of overweight and obesity in multiple regions of the world

Number of people who are diabetic and prediabetic

Twenty-nine million people of all ages - or 8.2% of the US population are diagnosed with diabetes.
Another 86 million have prediabetes.

Ghrelin (hunger hormone)

hormone is produced and released mainly by the stomach, with small amounts also released by the small intestine, pancreas, and brain.
- stimulates appetite, increases food intake, and promotes fat storage.

Leptin

a hormone released from the fat cells located in adipose tissues, sends signals to the hypothalamus
- Helps regulate & alter long-term food intake and energy expenditure, not just from one meal to the next

thrifty metabolism

Individuals whose metabolism slowed down significantly in response to caloric restriction

Spendthrift metabolism

Individuals with metabolisms that kept chugging along when caloric intake decreased, losing significantly more weight

Basal metabolic rate (BMR)

Rate of energy expenditure by a body at complete rest in a neutral environment

Resting Metabolic Rate (RMR)

Energy expenditure of the body under BMR conditions plus other daily sedentary (inactive) activities

excercise metabolic rate (EMR)

Energy expenditure occurring during exercise

adaptive thermogenesis

theory that suggest that thin people send more effective messages to the hypothalamus

Set point theory

suggests bodies try to maintain weight within a narrow range or at a set point.

Yo-yo diet

cycles in which people diet and regain the weight

fat cells in normal-weight individual

25 and 35 billion

fat cells in moderately-obese individual

60-100 billion

fat cells in extremely-obese individual

200 billion

Hyperplasia

cell numbers increase

hypertrophy

cell size increase

environmental factors Contributing to Overweight and Obesity

-access to higher calorie foods
-Early Sabotage
-Maternal nutrition, obesity, and diabetes during gestation and lactation may play a role in predisposing the fetus to become overweight.
-Drugs
-sleep Deprivation
-Race and ethnicity interwoven with environmental factors increase the risk for obesity.
-Obesity stigma is a major threat to overweight and obese children's self-esteem.
-Psychosocial and Economic Factors
-lack of physical activity

Essential fat

needed for the maintenance of life and reproductive functions

Storage fat

the nonessential fat, makes up the remainder of the fat reserves

Body Mass Index (BMI)

A description of body weight relative to height

How to calculate BMI

Calculated by dividing by weight in kilograms by your height in meters squared.

Healthy weight BMI

BMI between 18.5 and 24.9

Imperial English BMI Formula

weight (Ibs) x703 / height(inches squared)

Limitation of BMI

-Water, muscle, and bone mass are not included in BMI calculations.
-don't account for that muscle weighs more than fat, meaning a well-muscled person could be classified as obese.
-People under 5 feet or older have little muscle mass so that BMI levels can be inaccurate

% of overweight youth

Over 30 percent

what body region is fat more threatening in

Abdominal fat

waistlines that indicate a health risk

A waistline greater than 40 inches in men and 35 inches in women

waist-to-hip ratio that indicates risk

A waist-to-hip ratio greater than 1 in men and greater than 0.8 in women

Total body fat men's bodies should contain

between 8 and 20 percent total body fat
(3 and 7 percent are considered underweight)

Total body fat women's bodies should contain

within the 20 to 30 percent range
(8 and 15 percent are considered underweight)

Weight Control Efforts

-very low calorie diets
- drug treatment
surgery

Ketoacidosis

occurs when the body starts breaking down fat at a much too fast rate. The liver processes the fat into a fuel called ketones, which causes the blood to become acidic

% of women worrying about their appearance regularly

67%

% of men worrying about their appearance regularly

53%

Body image

what you believe or emotionally feel about your body's shape, weight, and appearance. More than what you see in the mirror, it includes the following:
-How you see yourself in your mind
-What you believe about your appearance (including beliefs about how others view you)
-How you feel about your body, including your height, shape, and weight
-How you sense and control your body as you move
-How you behave about your thoughts and feelings about your body.

negative body image

defined as either a distorted perception of your shape and appearance or feelings of discomfort, shame, or anxiety about your body

Positive body image

an accurate perception of your appearance: You see

FACTORS INFLUENCING BODY IMAGE

-media
-social media
-Family, Community, and Cultural Groups
-Physiological and Psychological Factors

body dysmorphic disorder (BDD)

people obsessively concerned with their appearance and have a distorted view of their own body to the extent that it impairs their social or occupational functioning

factors of body dysmorphic disorder (BDD)

-Genetic susceptibility
-childhood teasing
-physical or sexual abuse
-low self-esteem
-rigid sociocultural expectations of attractiveness

what people with BDD can fall into

Abuse of steroids
excessive bodybuilding
cosmetic surgeries
extreme tattooing
other appearance-altering behaviors

Disordered eating

Chronic dieting, rigid eating patterns, abusing diet pills and laxatives, self-induced vomiting, etc.

anorexia nervosa

A persistent, chronic eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss

what has the highest death rate of any psychological illness

anorexia nervosa

Causes of Anorexia Nervosa

Low self-esteem
Depression
Obsessive-compulsive disorder
Substance abuse
physical or sexual abuse
Troubled interpersonal relationships.
Cultural norms
Peer comparisons
Imbalance of neurotransmitters and genetic susceptibility

bulimia nervosa

Binging on large amounts of food and then engaging in some purging or compensatory behavior, such as vomiting, taking laxatives, or exercising excessively, to lose the calories consumed.

Causes of Bulimia Nervosa

Family history of obesity
Anxiety disorder
Imbalance in neurotransmitters

binge eating disorder

Binge on food like those who have bulimia nervosa but do not purge or take excessive measures to lose the weight gained(often clinically obese).

orthorexia nervosa

An unhealthy obsession with healthy eating.

treatments for eating disorders

20% may die without treatment
Stabilize the patient
Long-term therapy(Psychological, social, environmental, physiological)
support groups

compulsive exercise

Anorexia Athletica is characterized by obsessive exercise, which is not a desire to exercise but a compulsion

muscle dysmorphia

A form of body image disturbance and exercise disorder in which a person (usually male) believes that his body is insufficiently lean or muscular.
(Are likely to abuse anabolic steroids and dietary supplements)

female athlete triad

A condition consisting of three interrelated disorders: abnormal eating patterns (and excessive exercising)
lack of menstrual periods
decreased bone density

Physical activity

all body movements produced by skeletal muscles, resulting in substantial increases in energy expenditure

Exercise

planned, structured, and repetitive bodily movement and has as a final or an intermediate objective the improvement or maintenance of physical fitness

deaths that could be prevented by everyone following Physical Activity Guidelines

One-third related to coronary heart disease
One-fourth related to stroke and osteoporosis
One-fifth related to colon cancer, high blood pressure, and type 2 diabetes
One-seventh related to breast cancer
Reduced risk of cardiovascular diseases
Reduced risk of metabolic syndrome and type 2 diabetes
Reduced cancer risk
reduced chance of osteoporosis

Osteoporosis

a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes or deficiency of calcium or vitamin D

Physical fitness

set of attributes that are either health or skill related

Health - Related Components of Physical Fitness

Cardiorespiratory Fitness
Muscular Strength
Muscular Endurance
Flexibility
Body Composition

Aerobic (with oxygen)

exercise, oxygen is carried through your breath to the muscles giving them the energy needed to sustain the effort. Oxygen is not present with anaerobic exercise. Exercise requires energy. When we exercise aerobically, our bodies use glycogen and fat as fuel

Muscular Strength

Refers to the amount of force a muscle or group of muscles can generate in one contraction. To assess the strength of a particular muscle or muscle group, measure the amount of weight that can be moved once and no more (one-time repetition maximum, 1 RM(one-repetition maximum test).

Muscular Endurance

A muscle's ability to exert force repeatedly without fatigue or sustain a muscular contraction for a long time

flexebility

The range of motion, or the amount of movement possible, at a particular joint or series of joints.

body composition

the relative proportions of body fat and lean (muscle, bone, water, organs) tissues

skill related components of physical fitness

agility, balance, coordination, power, speed, reaction time

S.M.A.R.T goals

Specific, Measurable, Achievable, Realistic, Time-based

FITT principle

Frequency, Intensity, Time, Type

target heart rate

can be determined by subtracting your age from 220 (males) or 226 (females). This is your maximum heart rate (MHR).

FITT frequency

2-4 days per week of exercises that train major muscle groups, using enough repetitions and sufficient resistance to improve muscular strength and endurance.

FITT: Intensity

determined using greater than 60 percent of your 1 RM(one-repetition maximum test) for muscular strength and less than 60 percent of it for muscular endurance

FITT principle for muscular strength

use resistance of more than 60 percent of your 1 RM(one-repetition maximum test)

FITT principle for muscular endurance

use less than 50 percent of your 1 RM(one-repetition maximum test).

Core strength training

The contraction of the deep back, abdominal, and hip muscles that attach to the spine and pelvis provides the basis for support of the movement for the upper and lower body and powerful movements for the extremities.
Yoga, Tai Chi, Pilates

Traumatic Injuries (and examples)

Occur suddenly and typically by accident
broken bones, torn ligaments and muscles, contusions, and lacerations

Overuse Injuries (and examples)

Result from the cumulative effects of day-after-day stresses placed on tendons, muscles, and joints during exercise
Runner's knee, Shin splints, Plantar fasciitis

Problems that can arise from Exercising in the heat

Heat cramps
Heat exhaustion
Heatstroke

Problems that can arise from Exercising in the cold

Hypothermia

R.I.C.E

rest, ice, compression, elevation

Cardiovascular disease (CVD)

High blood pressure (hypertension levels to 130/80 mm Hg.)
Coronary heart disease (CHD)
Heart failure
Stroke
Congenital defects

Ideal cardiovascular health (ICH) (behaviors & Health factors)

Behaviors: Not smoking, Sufficient physical activity,A healthy diet pattern, An appropriate energy balance and normal body weight
Health factors: Having optimal total cholesterol without medication, Having optimal blood pressure without medication, Having optimal fasting blood glucose without medication

Parts of the cardiovascular system

heart
arteries
arterioles (small arteries)
veins
venules (small veins)
capillaries (minute blood vessels)

Where is the heart located?

under the rib cage, slightly to the left of your breastbone (sternum) and between your lungs.

Arteries

the large artery leaving the heart. carry oxygen-rich blood away from the heart to all the body's tissues

Capillaries

small, thin blood vessels that connect the arteries and the veins

Veins

blood vessels that take the blood back to the heart

atria

2 upper chambers of the heart

ventricles

2 lower chambers of the heart

valves

Part of the heart that regulates the flow of blood and act like gates, keeping the blood moving in the right direction.

Diastolic

(the second number) - indicates how much pressure your blood is exerting against your artery walls while the heart is resting between the beat.

Systolic

(the first number) - indicates how much pressure your blood exerts against your artery walls when the heart beats.

Normal range blood pressure

numbers of less than 120/80 mm Hg

Prehypertension

(Elevated) readings consistently range from 120-129 systolic and less than 80 mm Hg diastolic.

Hypertension

Stage 1 = 130 - 139 (Systolic) or 80-89 (Diastolic)
Stage 2 = greater than or equal to 140 (Systolic) or greater than or equal to 90 (Diastolic)

Atherosclerosis

a disease in which plaque builds up inside your arteries