HPEX 310 EXAM 2WITH CORRECT ANSWERS

HPEX 310 EXAM 2WITH CORRECT ANSWERS .- Unsaturated Fats - ANSWER-- Monounsaturated & Polyunsaturated - Deemed more heart-healthy b/c they don't increase blood cholesterol levels - Found in plant sources - Omega-3 fatty acids (mainly in fish) have been reported to lower both cholesterol and triglycerides .Above and below Body Fat - ANSWER-= Increased Health Risk ex. Chronic Diseases .Air Plethysmogrophy "Bod Pod" - ANSWER-- Same principle as hydrostatic weighing - air displacement - Sources of error: Bone density, hair, +/- 2.5% .Android Obesity - ANSWER-- "Apple" - Most common in men - Greatest risk for developing heart disease & diabetes - a lot of visceral fat .Anemia - ANSWER-- A condition in which the blood is deficient in red blood cells, in hemoglobin, or in total volume - IRON Deficiency Health Problem .Anorexia Nervosa - ANSWER-- Severely limiting calorie intake to point of starvation - Both men and women; highest rates among adolescent girls - Starvation; excessive exercise, and laxatives .Appetite Control - ANSWER-- Hypothalamus - Ghrelin: Stimulates appetite - Leptin & Peptide YY: suppresses appetite .Assess and modify your diet - ANSWER-- keep a food diary - follow sensible dietary guidelines (no extreme or fad diets) - Aim for lifelong change .Belviq - ANSWER-- is a relatively new drug that suppresses appetite by increasing serotonin to the brain - long term safety and effectiveness have not been established .Binge Eating Disorder - ANSWER-- Binge without purging - Compulsive Eating - Suffers often gain weight .Bioelectrical Impedance Analysis - ANSWER-- Measures Current speed - Full, lower, upper body - More potential for error b/c of hydration .BMI - ANSWER-kg/m^2 lbs - kg = lbs/2.2 in - m; 1in=0.0254m cm - m; 1cm=0.01m - Does not account for muscle mass .Body Composition - ANSWER-the relative amounts of fat and fat free tissue .Body Composition Compartments - ANSWER-Fat Mineral Water Protein .Body Fat Trends - ANSWER-- Android Obesity - Gynoid Obesity .Bulimia Nervosa - ANSWER-- Cycles of binging and purging - Frequent vomiting = esophageal, tooth, and stomach damage - Suffers may have normal weight/look "normal" .Calcium: Special Dietary Considerations - ANSWER-- Especially important for pregnant or lactating women - May help prevent prostate and colon cancer - Critical for children and teens - Sources: low-fat & nonfat dairy foods, canned fish, turnip greens, mustard greens, broccoli .Carbohydrates - ANSWER-- The healthiest sources of carbs are whole foods such as veggies and fruits - Starches are plentiful in potatoes, corn, bread & rice - Fiber is found in all plant derived foods - Simple and Complex .Cardiovascular Diseases caused by Obesity - ANSWER-- Hypertension: high blood pressure - MI's: Heart Attack - Dyslipidemia: altered cholesterol .Combined Restrictive/Malabsorptive - ANSWER-Surgery is considered a last resort for serious cases .Complete Proteins - ANSWER-- whole proteins / high-quality proteins - Only in animal foods and soy products - contain all essential amino acids .Complex Carbohydrates - ANSWER-- Glycogen (stored form of glucose) - Starch (fuel source) - Fiber (not a fuel source) .Considerations for Planning Weekly Routine - ANSWER-- Choose a variety of activities that are fun for you - Choose intensity level that is realistic for your current fitness level - Consider any special health issues prior to planning - Plan recovery and rest to prevent injury - Make sure to incorporate flexibility training .Creeping Obesity - ANSWER-Poor lifestyle leading to gradually adding fat over a period of time .Dangers of being underweight - ANSWER-- Loss of muscle mass & strength b/c of malnutrition - Osteoporosis - Menstrual abnormalities that can lead to infertility - Severe underweight from eating disorders (anorexia nervosa and bulimia) .db/db - ANSWER-- Diabetic - Leptin receptor gene mutation - defective leptin receptor - make plenty of leptin but it is not working .Designing a Weight-Loss Program - ANSWER-- Think Long Term! Healthy Lifestyle 1st Weight loss 2nd 1: Set realistic goal 2: Assess and modify your diet 3: Plan your physical activities 4: Focus on behavior modification .Diabetes - ANSWER-- caused by Obesity .Disability - ANSWER-Broad term - physical, mental, etc. .Disordered Eating - ANSWER-- Social pressure to be thin leads to unhealthy/dangerous eating behaviors - Anorexia Nervosa - Bulimia Nervosa - Binge Eating Disorder .Does BMI actually measure body composition? - ANSWER-NO .Dual Energy X-Ray Absorptiometry (DEXA) - ANSWER-- Gold Standard Technique - +/- 1.6 % error - Special Considerations: Radiation (Pregnant), Size; underestimation in lean .Empty Calories - ANSWER-- No appetite suppression - Tooth decay .Energy Balance: Energy Expenditure - ANSWER-- Resting metabolic rate (RMR): amount of energy expended while sedentary (~60-75%) - PA/E : 15-35% - DIT (diet induced thermogenesis) : 5-10% .Essential Amino Acids - ANSWER-- the body cannot make them, & they must be consumed in the diet .Essential Fat - ANSWER-- crucial for normal body functioning - facilitates nerve function - 3-5%; men - 8-12%; women .Everyone wants a quick fix! - ANSWER-- Weight loss = Long Term Process - Quick Fixes Don't Work! - 5% of individuals maintain weight loss for 5 years .Exercise & Diet Programs to Gain Weight - ANSWER-- Increase muscle mass rather than fat mass - Rigorous weight training is key to healthy weight gain - Combine exercise w/ proper nutrition - Create a positive energy balance - Weight training energy and caloric expenditures - Aprx 2500 cal needed to synthesize 1 lb of muscle - 400 cal must be protein - 0.25 lbs muscle can be gained / week - Increase daily cal by aprx 90 cal .Exercise Prescription for Older Adults - ANSWER-- Men ages 45+ & Women ages 55+ - Non-weight bearing exercises are recommended* - Exercise intensity should be at the lower end of the target heart rate range - Exercise frequency limited to 3-4 days per week - Exercise duration should be modified to meet the needs & abilities of each individual .Extreme Measures for Weight Loss - ANSWER-- Surgery: restrictive, malabsorptive, and combined - Prescription and medications .Fat Free Mass (FFM) Equation - ANSWER-(Total Mass - Fat Mass) .Fat Mass Equation - ANSWER-(Total Mass X %Fat) .Fat Structure - ANSWER-- Basic structure of most fats is the fatty acids - Body stores fatty acids in fat cells as Triglycerides .Fitness Action Plan Guidelines - ANSWER-- Progress slowly to prevent injury - maintain a regular fitness routine - exercise w/ friends - Variation in activities - Rest and recover - Adapt to changing circumstances - Expect backsliding & plan strategies to avoid them - Combine exercise w/ other healthy lifestyle behaviors .Fitness During Pregnancy - ANSWER-- Always consult w/ health care provider .Fitness During Pregnancy Benefits - ANSWER-- Less weight gain - Fewer discomforts - Shorter labor - Might even help prevent and treat gestational diabetes .Fitness for Older Adults - ANSWER-Exercise is an important lifestyle factor that can impact the aging process .Fitness for People w/ Disabilities - ANSWER-- Adapted Sports: played solely by people w/ disability - Inclusive Sports: played by individuals w/ & w/o disability - Also a need for non-competitive exercise .Fitness Guidelines for Pregnancy - ANSWER-- Do not increase amount of exercise you typ perform b4 pregnancy - Do not participate in sports w/ high risk for injury - Do not use exercises that require LYING on back during 1st trimester - During last trimester avoid exercises that use quick jerking movements - Wear supportive footwear & breast support - Avoid high temp conditions - Drink plenty of water - Monitor exercise intensity (12-14) - Stop exerciseing and call health care provider if exp pain, trouble breathing, vaginal bleeding - Light to moderate intensity resistance training - Increase caloric intake by ~300 kcal/day .Fitness is a Lifelong Process - ANSWER-- Choices you make today have a significant impact on your health in the future - Rates of PA decrease as age increases - Fitness activities may need to change along w/ your aging body .Focus on behavior modification - ANSWER-- Make personal commitment to losing weight - Develop healthy, low cal eating habits - Avoid social settings where you might overeat - Exercise daily - Reward yourself w/ non-food rewards - Think Positively .Food Aditives - ANSWER-- Used by manufacturers to improve quality, maintain freshness, improve taste and/or color, or increase shelf life - Some people have a sensitivity to additives & should avoid or limit them (sugar, salt, MSG, sulfites, nitrites .Food Allergy vs Food Intolerance - ANSWER-- 15 million Americans have at least 1 food allergy .Food Labels - ANSWER-- A required element on almost all packaged foods that includes the list of ingredients and nutrition facts .Foodborne Illness - ANSWER-- Eating foods w/ some bacteria can make you sick or be fatal - Often causes nausea, vomiting, and diarrhea from 12 hrs - 5 days after infection .Genetics - ANSWER-- 25,000 Genes - 40-70% of how/why we store body fat - Impacts ghrelin/leptin or RMR! .Gluten - ANSWER-- Protein found in grains such as wheat, barley, and rye .Glycemic Index - ANSWER-- A measure of a given food and the amount of glucose in the blood .Good and bad w/ height/weight model - ANSWER-- General population - Muscle Mass .Good Nutrition - ANSWER-a diet that supplies all of the essential nutrients required for the body to survive .Guidelines for a Health Diet - ANSWER-- Consume an appropriate # of cal in light of cal expended - Eat a variety of healthy foods - Consume less-healthy foods rarely or in moderation (processed & sugar containing) - In your lifetime you'll eat ~79,000 meals & 68 tons of food!***