Term
|
Definition
| This is making small, consistent steps toward a desired goal. A series of successful approximations until the desired goal is reached. |
|
|
Term
|
Definition
| Confirmatory, Corrective, Motivating |
|
|
Term
|
Definition
| Belief in one's ability to change |
|
|
Term
|
Definition
| Observing and imitating the behavior of others. |
|
|
Term
| What percentage of deaths today are due to preventable causes? |
|
Definition
|
|
Term
| What are the stages of change? |
|
Definition
Precontemplation
Contemplation
Preparation
Action
Maintenance |
|
|
Term
| Describe the precontemplation stage of change. |
|
Definition
| Does not intend to change within 6 months. Unaware of or denying need to change. Pessimistic about ability to change. |
|
|
Term
| Describe the contemplation stage of change. |
|
Definition
| Weighing cost and benefits. Considering change but ambivalent. Can stay here for months or years. |
|
|
Term
| Describe the preparation stage of change. |
|
Definition
| Decided to initiate change within a month, and taking some affirmative steps. |
|
|
Term
| Describe the action stage of change. |
|
Definition
| In the process of changing behavior. At greatest risk for relapse at this point. |
|
|
Term
| Describe the maintenance stage of change. |
|
Definition
| Successful sustained change. May modify or engineer environment to avoid relapse. |
|
|
Term
|
Definition
| Stimuli that precede the behavior - leads to it - aka cues or triggers. |
|
|
Term
|
Definition
| Stimuli that follow the behavior. Can be positive or negative. Positive will increase the probability of the behavior occuring while negative is the opposite. |
|
|
Term
| What are behavior chains? |
|
Definition
| A series of antecedents and conditions. |
|
|
Term
|
Definition
| "Current thoughts" can function as antecedents or conditions. |
|
|
Term
| What are the 6 behavioral strategies? |
|
Definition
They are:
1. Stimulus control methods
2. Substitution of incompatible behavior
3. Behavioral contracts
4. Rewards
5. Cognitive methods
6. Self-monitoring |
|
|
Term
| What is stimulus control? |
|
Definition
| Cue extinction - break connection between stimulus and behavior. |
|
|
Term
| What is substitution of incompatible behavior? |
|
Definition
| Substitute an alternative behavior for an undesired one. |
|
|
Term
| What does "cognitive methods" refer to? |
|
Definition
| The proposal that emotional reactions are not direct response to events, but that events cause thoughts (cognitions) that lead to emotions. |
|
|
Term
| What is "dichotomous thinking"? |
|
Definition
| Light switch thinking. Thinking something is either all good or all bad. |
|
|
Term
| Four characteristics that plan to reach goals should have... |
|
Definition
1. Systematic
2. Progressive (step by step)
3. Concrete
4. Cohesive |
|
|
Term
| What % of women does anorexia nervosa affect? |
|
Definition
|
|
Term
| What is the prevalence of overweight and obesity in adult males? |
|
Definition
|
|
Term
| What is the prevalence of overweight and obesity in adult females? |
|
Definition
|
|
Term
| What is the prevalence of overweight and obesity in adults? |
|
Definition
|
|
Term
| Rank these races for prevalence of overweight and obesity in males: Caucasian, Black, Hispanic |
|
Definition
Hispanic 73.1
Caucasian 69.4
Black 62.9 |
|
|
Term
| Rank these races for prevalence of overweight and obesity in females: Caucasian, Black, Hispanic |
|
Definition
Black 77.2%
Hispanic 71.1%
Caucasian 57.2% |
|
|
Term
| What is typically the more slender race? |
|
Definition
|
|
Term
| List 9 obesity related health risks. |
|
Definition
1. Diabetes
2. Hypertension
3. Stroke
4. Dyslipidemia
5. CVD
6. Gallbladder disease
7. Respiratory disease (apnea)
8. Cancer
9. Arthritis and gout |
|
|
Term
| What are some obesity related cancers in pre-menopausal women? |
|
Definition
| Endometrial, gallbladder, cervical, ovarian |
|
|
Term
| What are some obesity related cancers in men? |
|
Definition
|
|
Term
| What are some obesity related cancers in post-menopausal women? |
|
Definition
|
|
Term
| Outside of cancer, AIDS, and violence - these are leading causes of morbidity and mortality in developed world. |
|
Definition
| Diabetes, hypertension, stroke, hypercholesterolemia, and CVD |
|
|
Term
| What percentage of weight lost by diet alone (unaccompanied by exercise) is lean mass? |
|
Definition
|
|
Term
| What is a reasonable goal for weight loss to successfully lose and keep off? |
|
Definition
|
|
Term
| What is the difference between a lapse and a relapse? |
|
Definition
| A lapse is a slip, a relapse is a return to the undesired behavior. |
|
|
Term
| Criteria for anorexia nervosa? |
|
Definition
1. Body weight 15% below expected.
2. Intense fear of gaining weight or becoming fat, even though underweight.
3. Amenorrhea
4. Disturbance in the way one's body is experienced. |
|
|
Term
| What are the subtypes of anorexia nervosa? |
|
Definition
| Restricting and binging or purging |
|
|
Term
| Criteria for Bulimia Nervosa? |
|
Definition
1. Recurrent episodes of binge eating.
2. Sense of loss of control during these episodes.
3. Recurrent use of compensatory behavior to avoid weight gain - vomiting, laxatives, strict dieting, fasting, or vigorous exercise.
4. Self evaluation unduly influenced by body shape and weight.
5. A minimum of two binge episodes a week for at least 3 months. |
|
|
Term
| Criteria for Binge Eating Disorder? |
|
Definition
1. Recurrent episodes of binge eating.
2. Sense of loss of control during these episodes.
3. Absence of regular use of compensatory behavior to prevent weight gain.
4. Self evaluation unduly influenced by body shape and weight.
5. A minimum of two binge episodes a week for at least 6 months. |
|
|
Term
|
Definition
| Near Infrared Reactance - research does not support accuracy with regard to body composition. |
|
|
Term
|
Definition
| Bioelectric Impedance Analysis |
|
|
Term
| What is the only direct method of body composition assessment? |
|
Definition
|
|
Term
| What is the most common height-weight table? |
|
Definition
| 1983 Metropolitan Live Insurance (table 4.2, p.74, LWMC 1st ed) |
|
|
Term
| How is frame size accurately measured? |
|
Definition
| By measuring the breadth of the elbow. |
|
|
Term
| If a person weighs 225 pounds, and their "reference weight" is 175 pounds, what % above reference weight are they? |
|
Definition
28.57%
Calculate as:
(Weight - Reference) / Reference
-or-
(Weight / Reference) - 1 |
|
|
Term
|
Definition
| Weight (kg) / Height (m) squared |
|
|
Term
| At what BMI is one "overweight"? |
|
Definition
|
|
Term
| At what BMI is one underweight? |
|
Definition
|
|
Term
| At what BMI is one obese (class 1)? |
|
Definition
|
|
Term
| At what BMI is one obese class 2? |
|
Definition
|
|
Term
| At what BMI is one extreme obesity (obese class 3)? |
|
Definition
|
|
Term
| What are anthropometric assessments of body composition? |
|
Definition
| Skinfold calipers and body circumference measurements. |
|
|
Term
| What are the 4 anatomic locations for circumference measurements? |
|
Definition
1. Abdominal (at level of umbilicus)
2. Hips (largest circumference below umbilicus)
3. Illiac (level with illiac crests)
4. Waist (narrowest part of torso) |
|
|
Term
|
Definition
| Waist measurement / Hip measurement |
|
|
Term
| For males <= 59 years of age, what WHR signifies an increased risk? |
|
Definition
|
|
Term
| For males 60-69 years of age, what WHR signifies an increased risk? |
|
Definition
|
|
Term
| For females <= 59 years of age, what WHR signifies an increased risk? |
|
Definition
|
|
Term
| For females 60-69 years of age, what WHR signifies an increased risk? |
|
Definition
|
|
Term
| What are the 6 skinfold sites? |
|
Definition
1. Abdomen
2. Thigh
3. Chest
4. Subscapular
5. Suprailliac
6. Tricep |
|
|
Term
| What are the two assumptions of skinfold measurements? |
|
Definition
1. The thickness of the subcutaneous adipose tissue reflects a constant proportion of total body fat
2. the site chosen represents the average thickness of adipose tissue throughout the body |
|
|
Term
| Have the assumptions of skinfold analysis been proven or upheld? |
|
Definition
|
|
Term
| What are a few of the skinfold standards? |
|
Definition
1. Durnin and Womersley
2. Jackson Pollock
3. Jackson Pollock and Ward |
|
|
Term
| What groups may experience the largest error when using BIA? |
|
Definition
| May not accurately estimate body composition in certain ethnic groups, or in significantly under- or overweight persons. |
|
|
Term
| What equation corrects BIA baed on gender and weight? |
|
Definition
|
|
Term
| With NIR, where is the optic probe placed? |
|
Definition
| Over the belly of the bicep |
|
|
Term
| Is NIR more or less accurate than skinfold? |
|
Definition
|
|
Term
| Field estimates divide body composition into what components? |
|
Definition
| Fat mass and fat free mass |
|
|
Term
| Research methods divide body composition into what components? |
|
Definition
| Fat mass, fat free mass, bone, and water. |
|
|
Term
|
Definition
|
|
Term
| For densitometry, what is the assumed density of adipose tissue? |
|
Definition
| 0.9007 g/cc (less than water) |
|
|
Term
| For densitometery, what is the assumed density of fat free tissue? |
|
Definition
| 1.100 g/cc (more than water) |
|
|
Term
| For densitometry, bone is assumed to be what portion of FFM? |
|
Definition
|
|
Term
| What is the formula to compute % body fat based upon a body density number? |
|
Definition
(4.95 / density) - 4.5
Note that if you put in a body density of 1.1 (all lean) you get a body fat of 0, and if you put in a density of .9007 (all fat) you get a % of 1 (100%). |
|
|
Term
| What components does DEXA divide mass into? |
|
Definition
fat
fat free tissue
bone mineral |
|
|
Term
| For total body water, fat free tissue is assumed to be comprised of how much water? |
|
Definition
|
|
Term
| If someone has a TBW of 126.2 pounds, what is their FFM? |
|
Definition
172.4 pounds
Calculate as:
FFM = TBW / .732 |
|
|
Term
| If a 300 pound person has a lean weight of 160 pounds, and wants to have 25% body fat, what would they weigh? |
|
Definition
213.33
Calculate as:
Current lean / desired-lean% |
|
|
Term
| For someone who is very overweight, what should be their primary weight loss goal? |
|
Definition
| Set primary goal of 10% loss. Go from there if it looks sensible to do so. |
|
|
Term
| Approximately what dollar value of costs are associated with obesity in the U.S. each year? |
|
Definition
|
|
Term
| In the past century, how has the incidence of obesity changed? |
|
Definition
|
|
Term
| From 1976/80 to 1999/02, how did the incidence of overweight change according to NHANES? |
|
Definition
| Increased from 47 to 65%. |
|
|
Term
|
Definition
| National Health and Nutrition Examination Surveys |
|
|
Term
| What is prevalence of obesity (not overweight and obesity) for adult men? |
|
Definition
|
|
Term
| What is prevalence of obesity (not overweight and obesity) for adult women? |
|
Definition
|
|
Term
| Diabetes in overweight is more common in which people, whites or minorities? |
|
Definition
|
|
Term
| Which group is least likely to have eating disorders and attempt drastic weight loss? |
|
Definition
|
|
Term
| True or false, there is strong evidence of a genetic link for obesity. |
|
Definition
|
|
Term
| In identical twins, how much BMI variance could be accounted for by genetics. |
|
Definition
|
|
Term
| What type of fat is more metabolically active? |
|
Definition
|
|
Term
|
Definition
| The need to sit up to breathe |
|
|
Term
| True or false, obesity can cause infertility. |
|
Definition
|
|
Term
|
Definition
|
|
Term
| What is the relationship between an increase in body weight and systolic blood pressure? |
|
Definition
| For every 10kg increase in body weight there will be a 3mm/Hg increase in SBP |
|
|
Term
| What is the relationship between an increase in body weight and diastolic blood pressure? |
|
Definition
| For every 10kg increase in body weight there will be a 2mm/Hg increase in SBP |
|
|
Term
| Android obesity is shaped like what? |
|
Definition
|
|
Term
| Gynoid obesity is shaped like what? |
|
Definition
|
|
Term
| Which is more at risk, someone with apple shape or pear shape? |
|
Definition
|
|
Term
| Describe obesity dyslipidemia. |
|
Definition
| Higher total, LDL, and triglicerides. Sometimes lower HDL. |
|
|
Term
| A higher LDL to HDL ratio implies a greater risk of what? |
|
Definition
| Arteriosclerosis and CAD. |
|
|
Term
| What is a common reaction of HDL levels to a person actively losing weight? |
|
Definition
| HDL may be depressed, but not a CAD risk. |
|
|
Term
| What is one of the best ways to reduce and control blood pressure? |
|
Definition
|
|
Term
| What percentage of type 2 diabetics are obese? |
|
Definition
|
|
Term
| One example of obesity related respiratory disease would be a (what) residual lung volume. |
|
Definition
|
|
Term
| Overweight who lose and maintain this % of body weight can often reduce or discontinue diabetic meds. |
|
Definition
|
|
Term
| Overweight who lose and maintain this % of body weight often see significant reduction in blood pressure and may be able to discontinue BP meds. |
|
Definition
|
|
Term
| Specific dietary recommendations for those with high blood pressure would include. |
|
Definition
| Reduced sodium and fat consumption. |
|
|
Term
| A reduction of this % of weight often causes a large reduction in serum cholesterol and triglicerides. |
|
Definition
|
|
Term
| An 11% loss of body weight results (typically) in what changes in triglicerides and cholesterol? |
|
Definition
| reduction of 23% of triglicerides and 16% of cholesterol. |
|
|
Term
| As level of calorie restriction increases, what happens to health risks? |
|
Definition
|
|
Term
| What is a good level of protein consumption? |
|
Definition
| .8 to 1.5g protein per Kg of body weight |
|
|
Term
| What % of calories should come from fat? |
|
Definition
|
|
Term
| How much fluid should a person consume a day? |
|
Definition
| At least 64 ounces (8 - 8 ounce glasses). |
|
|
Term
| Women should not consume fewer than this many calories per day. |
|
Definition
|
|
Term
| Men should not consume fewer than this many calories per day. |
|
Definition
|
|
Term
| What is an example of a good macronutrient breakdown (percentages)? |
|
Definition
Fat < 30%
Protein 15%
Carbs >= 55% |
|
|
Term
| When fasting, what % of loss is probably lean? |
|
Definition
|
|
Term
| What is an FDA approved drug (avail. OTC and prescription) that appears to actually be effective for weight management via blocking absorption of fat? |
|
Definition
|
|
Term
|
Definition
| Meridia. SSRI for weight management. Long term results are not good. |
|
|
Term
| What level of caloric consumption is associated with a VLCD? |
|
Definition
|
|
Term
|
Definition
| Prepubertal, pregnant or lactating, elderly, psychiatric illness. |
|
|
Term
| What three things comprise TEE and at what percentages? |
|
Definition
Total Energy Expenditure comprised of:
RMR - ~60-75%
TEF - ~10%
TEA - ~15-30% |
|
|
Term
| What is RMR and what % of caloric expenditure does it represent? |
|
Definition
| Resting metabolic rate = appx. 60-75% of calories/dy. |
|
|
Term
| What is TEF and what % of caloric expenditure does it represent? |
|
Definition
| Thermic Effect of Food = appx. 10% of calories/dy. |
|
|
Term
| What is TEA and what % of caloric expenditure does it represent? |
|
Definition
| Thermic Effect of Activity = appx. 15-30% of calories/dy. |
|
|
Term
| What are largely responsible for regulating RMR? |
|
Definition
|
|
Term
| What is protocol for measuring RMR? |
|
Definition
| Measure first thing in the morning after a 12 hour fast and 24 hour rest from exercise. |
|
|
Term
| True or false: even low intensity exercise has a RMR raising effect. |
|
Definition
|
|
Term
| True or false: Obese have higher RMR than non-obese when matched by age, height, and weight. |
|
Definition
| False. Have higher when matched by age and height, but once weight is factored in it is lower due to less % lean tissue. |
|
|
Term
| True or false: it is possible to hold lean mass constant and significantly change RMR. |
|
Definition
|
|
Term
| When dieting without exercise, approximately what % of loss is due to lean mass. |
|
Definition
|
|
Term
| When dieting with exercise, approximately what amount of loss is lean mass? |
|
Definition
|
|
Term
| True or false: if you resistance train while dieting to lose weight, you can retain 100% of lean mass (or close to it). |
|
Definition
|
|
Term
| True or false: it is possible to increase lean mass while losing weight. |
|
Definition
|
|
Term
| True or false: it is possible to experience strength gains even when losing lean mass. |
|
Definition
|
|
Term
| Who uses more calories to process food (assuming same quantity of food) obese or non-obese? |
|
Definition
| Non-obese. Obese may be more efficient -- perhaps use 30 calories/dy less than non-obese. |
|
|
Term
| What effect does exercise have on TEF? |
|
Definition
| In lean persons, exercise can double TEF. In obese women it had no effect. |
|
|
Term
| Of RMR, TEF, and TEA, which are in and not in our control (for the most part)? |
|
Definition
| RMR and TEF are largely not in our control. TEA (activity) is in our control. |
|
|
Term
|
Definition
| Spontaneous physical activity - extra activity just due to being more fit. Not necessarily planned activity like exercise. |
|
|
Term
|
Definition
| Voluntary physical activity. Extra activity done intentionally. |
|
|
Term
| True or false: weight cycling has been clinically found to cause long term problems with body composition, metabolism, body fat distribution, and future attempts at weight loss. |
|
Definition
|
|
Term
| True or false: science seems to support the set-point theory. |
|
Definition
|
|
Term
| Smoking cessation may have what effect on an individual's "set point"? |
|
Definition
|
|
Term
| What is one way to lower a person's "set point"? |
|
Definition
|
|
Term
| What is it called when overfeeding causes new fat cells to be formed? |
|
Definition
|
|
Term
| What is it called when overfeeding causes fat cells to get bigger? |
|
Definition
|
|
Term
| About how many fat cells does an obese person have vs. a non-obese? |
|
Definition
| 75 billion vs. 27 billion |
|
|
Term
| Weight gain up to what point is mostly due to hypertrophy of fat cells? |
|
Definition
| Moderate gain up to about 25 pounds. |
|
|
Term
| Android, or apple shaped, obesity is also called what? |
|
Definition
|
|
Term
| Gynoid, or pear shaped, obesity is also called what? |
|
Definition
|
|
Term
| What is lipoprotein lipase? |
|
Definition
| It is made in the adipocyte (fat cell) and moves fat into the cell for storage. |
|
|
Term
| In general, what WHR for men is an increased risk? |
|
Definition
|
|
Term
| In general, what WHR for women is an incrased risk? |
|
Definition
|
|
Term
| True or false: relapse avoidance strategies are an important part of weight maintenance. |
|
Definition
true
E.g.:
1. continued contact
2. watch weight, notice gains
3. exercise |
|
|
Term
| About how many Americans are overweight? |
|
Definition
|
|
Term
| What % of women are trying to lose weight? |
|
Definition
|
|
Term
| What % of men are trying to lose weight? |
|
Definition
|
|
Term
| Normal blood pressure is defined as what? |
|
Definition
|
|
Term
| Prehypertension is defined as what? |
|
Definition
|
|
Term
| Hypertension is defined as what? |
|
Definition
|
|
Term
| What is the average resting heart rate, and what is a normal range? |
|
Definition
|
|
Term
| BED is classified as what type of eating disorder? |
|
Definition
| EDNOS - Eating Disorder Not Otherwise Specified |
|
|
Term
|
Definition
1. Men < 45, women < 55
2. Asymptomatic
3. No more than 1 risk factor |
|
|
Term
| Who is ACSM moderate risk? |
|
Definition
1. Men >=45, women >=55
-or-
2. Meet 2 or more risk factors |
|
|
Term
|
Definition
1. One or more signs and symptoms
-or-
2. Known cardiovascular, pulmonary, or metabolic disease |
|
|
Term
| Moderate exercise is what % of VO2max? |
|
Definition
|
|
Term
| What are the 9 "signs and symptoms"? |
|
Definition
1. Ischemic pain in chest, neck, jaw, arms
2. Shortness of breath at rest or with mild exertion
3. Dizziness or syncope
4. Orthopnea (shortness of breath while lying)
5. Ankle edema
6. Palpitations or tachycardia
7. Claudication occur with walking
8. Known murmur
9. Unusual fatigue or shortness of breath with usual activities |
|
|
Term
| What are ACSM CAD positive risk factors and thresholds? |
|
Definition
F - family history of heart attach, bypass surgery or sudden death before 55 in father or male 1st degree relative or 65 in mother or female 1st degree relative
C - cigarette smoking or quit in last 6 months
H - hypertension (>= 140/90) or on antihypertensives
D - dyslipidemia = total > 200, or LDL > 130 or HDL < 40 or on lipid lowering meds.
I - Impaired Fasting Glucose (> 100)
O - obesity: 1) BMI > 30, 2) Waist > 102cm (40in) men or 88cm (35in) women, or WHR > .95 men or .86 women
S - sedentary lifestyle - not following surgeon general activity level of 30 minutes or more of moderate physical activity most days of the week |
|
|
Term
| What are ACSM CAD negative risk factors? |
|
Definition
|
|
Term
| What is purpose of aerobic fitness evaluation? |
|
Definition
| To establish a starting point. |
|
|
Term
| What are the components of physical fitness? |
|
Definition
1. Aerobic
2. Flexibility
3. Strength and Endurance
4. Body composition |
|
|
Term
| What are a couple easy submaximal fitness assessments? |
|
Definition
1. YMCA 3 minute step test
2. Rockport 1-mile walking test |
|
|
Term
| Which fitness component responds fastest to training? |
|
Definition
|
|
Term
| What is the standard assessment test to gauge overall flexbility? |
|
Definition
| Trunk flexion - sit and reach |
|
|
Term
| What people must be referred? |
|
Definition
1. Preganant and lactating
2. Underweight and anorexic
3. Children
4. Bulimia or other psy.
5. Significant medical |
|
|
Term
| Roughly what relationship does BMR have to RMR? |
|
Definition
|
|
Term
| What are the 3 energy systems to replace ATP? |
|
Definition
1. aerobic
2. anaerobic glucose
3. anaerobic creatine phosphate |
|
|
Term
| What is it called when you make glucose from protein? |
|
Definition
|
|
Term
| Consumption of 1 liter of oxygen uses up how many kilocalories? |
|
Definition
|
|
Term
| At rest, what % of calories come from fat metabolization in the untrained vs. well-trained? |
|
Definition
| 50-60% in untrained, up to 70% in well-trained |
|
|
Term
| What is the lactate threshold? |
|
Definition
| Threshold at which oxygen supply no longer adequate. Usually 50 to 85% maximal. |
|
|
Term
| About how long can the creatine phosphate energy production system last? |
|
Definition
|
|
Term
| 1 gram glycogen is stored with how many grams of water? |
|
Definition
|
|
Term
| Body fat is stored as what? |
|
Definition
|
|
Term
| What byproduct of glucose catabolism allows fat to enter mitochondrial energy pathways? |
|
Definition
|
|
Term
| What is largely responsible for EPOC? |
|
Definition
|
|
Term
| Who will have a larger EPOC at same intensity of exercise, the conditioned person or unconditioned? |
|
Definition
| conditioned person will have greater EPOC |
|
|
Term
| How long will aerobic exercise increase metabolism? |
|
Definition
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|
Term
| Optimal aerobic exercise done at what level? |
|
Definition
40/50 to 85% VO2max
60-94% HRmax |
|
|
Term
| In terms of Frequency, Intensity, Time, and Type, describe the general ACSM Cardiorespiratory prescription. |
|
Definition
The ACSM general prescription for this is:
Frequency: 3-5 times/wk.
Intensity: 40/50-85% HRR/VO2R or 64/70-94% HRmax
Time: 20-60 minutes
Type: large muscle mass, continuous
SG p.119 |
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|
Term
| In terms of Frequency, Intensity, Time, and Type, describe the general ACSM Resistance training prescription. |
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Definition
| The ACSM general prescription for this is: Frequency: 2-3 times/wk. Intensity: 8-12 repetitions to fatigue Time: less than 1 hour (1 set each of 8 to 10 exercises) Type: Major muscle groups, full ROM, controlled speed. SG p.119 |
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Term
| In terms of Frequency, Intensity, Time, and Type, describe the general ACSM Flexibility prescription. |
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Definition
| The ACSM general prescription for this is: Frequency: 2-3+ days/wk Intensity: to mild discomfort Time: 10-30 seconds for each of 3-4 reps Type: Static or assisted (PNF) SG p.119 |
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Term
| True or false: if you're just stretching to release muscle tension or for calming effect, no need to warm up. |
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Definition
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|
Term
| Average person has experiences what change in weight in the last decade? |
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Definition
|
|
Term
| How long of persistent effort required to transform a change into a habit? |
|
Definition
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|
Term
| What is a reasonable body fat % goal for women who are not seriously overweight? |
|
Definition
|
|
Term
| What is a reasonable body fat % goal for men who are not seriously overweight? |
|
Definition
|
|
Term
| What is the most common cosmetic surgery? |
|
Definition
|
|
Term
| True or false: gastric bypass is considered cosmetic surgery |
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Definition
|
|
Term
| What are the 3 basic functions of nutrients? |
|
Definition
1. energy
2. tissue growth and repair
3. regulate metabolic functions |
|
|
Term
| What is the most important nutrient? |
|
Definition
|
|
Term
| What portion of body weight is water? |
|
Definition
|
|
Term
| What are vitamins, and how many are there? |
|
Definition
| Vitamins are organic substances. There are 13 that are needed by the human body. |
|
|
Term
| What are the fat soluble vitamins? |
|
Definition
|
|
Term
| What are the water soluble vitamins? |
|
Definition
|
|
Term
|
Definition
| Minerals are inorganic substances needed by the human body. |
|
|
Term
|
Definition
|
|
Term
| What is a minor or trace mineral? |
|
Definition
|
|
Term
|
Definition
A
B1
B2
B6
B12
Biotin
Choline
Folate
Niacin
Pantothenic Acid
C
D
E
K |
|
|
Term
|
Definition
1. Calcium
2. Phosphorus
3. Sodium
4. Chloride
5. Magnesium |
|
|
Term
| List the 10 minor minerals. |
|
Definition
1. Iron
2. Zink
3. Copper
4. Iodine
5. Manganese
6. Molybdenum
7. Arsenic
8. Boron
9. Nickel
10. Silicon |
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|
Term
| List the calories in one gram of carbohydrate, protien, alcohol, and fat |
|
Definition
carbohydrate - 4 kcal
protein - 4 kcal
alcohol - 7 kcal
fat - 9 kcal |
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|
Term
| True or false: since alcohol has calories, it is a nutrient |
|
Definition
|
|
Term
| How many amino acids are found in the human body? |
|
Definition
|
|
Term
| Of the amino acids in the body, how many are "essential"? |
|
Definition
|
|
Term
| What is an "essential" amino acid. |
|
Definition
| One that can't be made by the body and must be found in the diet. |
|
|
Term
| What is a complete protein? |
|
Definition
| One that contains all of the essential amino acids. |
|
|
Term
| Which fatty acid is an "essential" fatty acid? |
|
Definition
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|
Term
| True or false: there are benefits to reducing fat consumption to less than 20% of calories |
|
Definition
|
|
Term
| What are the "good fats"? |
|
Definition
| monounsaturated and polyunsaturated |
|
|
Term
|
Definition
|
|
Term
| What is the recommended intake of saturated fats? |
|
Definition
|
|
Term
| What is the recommended intake of monounsaturated fats? |
|
Definition
|
|
Term
| What is the recommended intake of polyunsaturated fats? |
|
Definition
|
|
Term
| Describe saturated fats and what contains them. What is the effect of consumption? |
|
Definition
| Solid at room temperature. Found in meat, dairy, and tropical oils. Promotes cholesterol production in liver and interferes with cholesterol removal from the blood. |
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|
Term
| Describe monounsaturated fats and what contains them. What is the effect of consumption? |
|
Definition
| Liquid at room temperature. Found in peanut, canola, and olive oils. Reduces LDL and keeps HDL stable. |
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|
Term
| Describe polyunsaturated fats and what contains them. What is the effect of consumption? |
|
Definition
| Liquid at room temperature. Found in corn, safflour, and sunflower oil. Lower LDL, but also lower HDL. |
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|
Term
| Omega 3 fatty acids are what kind of fat? |
|
Definition
|
|
Term
| Beyond what level of fiber consumption may it interefere with absorption of some minerals? |
|
Definition
|
|
Term
|
Definition
| Dietary Approaches to Stop Hypertension |
|
|
Term
| What are the USDA 2005 guidelines? |
|
Definition
1. Consume nutrients within calorie needs.
2. Promote weight management.
3. Incorporate physical activity
4. Emphasize consumption of fruits, vegetables, whole grains and non- or low-fat dairy products.
5. Select appropriate fats (< 300 mg/dy cholesterol).
6. Select appropriate carbohydrates (complex carbs).
7. Balance sodium & potassium consumption.
8. Limit alcohol
9. Enhance food safety |
|
|
Term
| What is the USDA recommendation for daily cholesterol consumption? |
|
Definition
|
|
Term
| What do the 6 colored stripes on the myPyramid graphic represent? |
|
Definition
1. Grains
2. Vegetables
3. Fruits
4. Oils
5. Milk
6. Meat and Beans |
|
|
Term
| How many calories should a 180 pound person who is lightly active eat per day? |
|
Definition
|
|
Term
| How many calories should a 180 pound person who is moderately active eat per day? |
|
Definition
|
|
Term
| How many calories should a 180 pound person who is heavily active eat per day? |
|
Definition
|
|
Term
| What reference range has replaced the "RDA" on nutrition labeling? |
|
Definition
|
|
Term
| The % daily values are based on a daily diet of how many calories? |
|
Definition
|
|
Term
| What two minerals may a vegetarian tend to need more of? |
|
Definition
|
|
Term
| Chromium is used for what in the body? |
|
Definition
| Helps insulin metabolize blood sugar and may aid in the control of blood lipids. |
|
|
Term
| Chromium is found in what foods? |
|
Definition
| Whole grains, peas, cheese, mushrooms, and brewers yeast. |
|
|
Term
| What is a safe and adequate range of daily chromium consumption and what is the RDA? |
|
Definition
| 50 to 200 micrograms (micro) There is no RDA. |
|
|
Term
| What would be special dietary recommendations for CVD patients? |
|
Definition
Low saturated fat.
Low cholesterol. |
|
|
Term
| What would be special dietary recommendations for hypertension patients? |
|
Definition
|
|
Term
| What would be special dietary recommendations for diabetic patients? |
|
Definition
|
|
Term
| Iron deficiency anemia affects appx. what percentage of women? |
|
Definition
| Appx. 40% of women aged 20 to 50. |
|
|
Term
| What are some special concerns for women? |
|
Definition
1. Osteoporosis
2. Iron deficiency anemia
3. Eating disorders |
|
|
Term
| Osteoporosis is how much more likely in women than men? |
|
Definition
|
|
Term
| Bones and teeth have what % of the body's calcium? |
|
Definition
|
|
Term
| XRAY shows osteoporosis at what level of bone loss? |
|
Definition
| 25% - DEXA is the right tool for this |
|
|
Term
|
Definition
Specific
Measurable
Action oriented
Realistic
Time based |
|
|
Term
| How often should goals be reassessed? |
|
Definition
|
|
Term
| Using RPE, what is a good aerobic level? |
|
Definition
| 12 to 15 on the original (6 to 20) scale, and 3 to 5 on the modified (0 to 10) scale. |
|
|
Term
| How can you approximate HRmax? |
|
Definition
|
|
Term
| What is a good percentage of HRmax for deconditioned persons? |
|
Definition
|
|
Term
| What is a good percentage of HRmax for average exercisers? |
|
Definition
|
|
Term
| What is a good percentage of HRmax for more fit persons? |
|
Definition
|
|
Term
|
Definition
|
|
Term
| What are the 6 major muscle groups? |
|
Definition
1. Shoulders (deltoids)
2. Upper back (lats, trapezius, rhomboids)
3. Chest (pectoralis)
4. Arms (biceps, triceps)
5. Thighs (quadriceps, hamstrings)
6. Buttocks (gluteals) |
|
|
Term
| How should the usual recommendations for choosing a resistance level for a muscle group be modified for abdominal and lower back exercises? |
|
Definition
| These muscles fatigue slowly, so use lower weight and much higher reps. |
|
|
Term
| What 5 major muscle groups should be stretched? |
|
Definition
1. Chest
2. Lower back
3. Hamstrings
4. Hip flexors
5. Calf/achilles tendon |
|
|
Term
| How often should you reassess aerobic parameters? |
|
Definition
|
|
Term
| What are beta blockers taken for? |
|
Definition
|
|
Term
| What effect may beta blockers have of interest to the personal trainer? |
|
Definition
| May keep client from reaching THR. Lowers BP and HR response. |
|
|
Term
| What are two effects of caffeine? |
|
Definition
| Glycogen sparing, diuretic. |
|
|
Term
| What effect of interest to the personal trainer may diuretics have? |
|
Definition
|
|
Term
| What are the USDA consumption guidelines by category? |
|
Definition
Fruits - 2 cups (4 servings)
Vegetables - 2.5 cups (5 servings)
Grains - 6 "ounce equivalents"
Meat & beans - 5.5 "ounce equivalents"
Milk group - 3 cups
Oils - 24 grams
Discretionary calories - 267 calories |
|
|
Term
| What are the DASH consumption guidelines by category? |
|
Definition
Fruits - 2 to 2.5 cups (4 to 5 servings)
Vegetables - 2 to 2.5 cups (4 to 5 servings)
Grains - 7 to 8 "ounce equivalents"
Meat & beans - 6 oz. or less (meat, poultry and fish), 4 to 5 servings per week of nuts, seeds and dry beans.
Milk group - 2 to 3 cups
Oils - 8 to 12 grams (2 to 3 tsp)
Discretionary calories - 2 tsp fats/dy |
|
|
Term
| What are the ABC's of eating? |
|
Definition
Antecedent
Behavior chains
Consequences |
|
|
Term
| Dieters may misunderstand and misreport their food by how much? |
|
Definition
|
|
Term
| What is a good, healthy daily calorie deficit and what should it be comprised of? |
|
Definition
| 500 calories a day - 300 from dietary restriction, 200 from activity |
|
|
Term
| Based on healthy body weight, client should never eat less than how many calories? |
|
Definition
|
|
Term
| What are some contraindications for weight loss? |
|
Definition
1. Pregnancy
2. Lactating
3. Normal or underweight
4. Eating disorders
5. Want to lose weight for wrong reasons |
|
|
Term
| What are some common obstacles to program adherence? |
|
Definition
1. Medical problems
2. Lack of time
3. Injury
4. Too exhausted to exercise
5. Lack of motivational support |
|
|
Term
| What is the #1 killer of adults in the U.S.? |
|
Definition
|
|
Term
| What are some causes for high blood pressure? |
|
Definition
1. high sodium diet
2. kidney disease
3. atherosclerosis
4. family history |
|
|
Term
| Treatment for high blood pressure? |
|
Definition
1. restrict sodium
2. increase physical activity |
|
|
Term
| At what BP should exercise be stopped immediately? |
|
Definition
|
|
Term
| Hypertensives should avoid what type of training? |
|
Definition
|
|
Term
| Special notes for diabetics. |
|
Definition
1. Exercise can help both types.
2. Diabetes can mask CVD.
3. Calorie control
4. Regularly scheduled meals
5. Controlled carb intake
6. Adequate fiber, protein, and fat
7. Foot care
RD very important. |
|
|
Term
|
Definition
| > 100 pounds overweight or 2X ideal weight or > 40 BMI |
|
|
Term
| What is incidence of obesity (1 in how many people)? |
|
Definition
|
|
Term
| Who are LCD and VLCD (with appropriate medical supervision) right for? |
|
Definition
|
|
Term
| Who are primarily affected by anorexia nervosa? |
|
Definition
| Young, white, middle to upper-class women. |
|
|
Term
| Can the LWMC work with depressives? |
|
Definition
| Once their depression is controlled, with the approval of their professional. |
|
|
Term
| True or false: diet and exercise will usually help anxiety disorders. |
|
Definition
|
|
Term
| What percentage of obese adults were obese as children? |
|
Definition
|
|
Term
| What percentage of obese children grow up to be obese adults? |
|
Definition
|
|
Term
| VO2max declines how much with each decade after 30? |
|
Definition
|
|
Term
| What happens to BP with age? |
|
Definition
| It increases - SBP more than DBP due to narrowing of blood vessels. |
|
|
Term
| What parameters of FITT must be modified for older clients? |
|
Definition
F - frequency can be the same
I - Intensity should be modified, 40% HRmax, no more than 70%
T - modified use 10-15 minutes, no longer than 60 minutes
T - type should be low impact, light resistance |
|
|
Term
| True or false: pregnant women can diet for weight loss, just not aggressively. |
|
Definition
| False. No dieting for weight loss. |
|
|
Term
| Do not exceed what core temp for pregnants? |
|
Definition
| 38 degrees C, 100.4 degrees F |
|
|
Term
| What special exercise position restrictions for pregnant women? |
|
Definition
| No supine after 3rd month. |
|
|
Term
| For each minute that defibrillation is delayed, chance of survival falls by how much? |
|
Definition
|
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