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ACSM Certification Review
Chapter 9
95
Physiology
Graduate
04/16/2010

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Cards

Term
What does the center for disease control and prevention define as overweight?
Definition
A body weight that is higher than what is considered healthy for a specific height.
Term
What are the lean components of a person's body?
Definition
muscle, bone, water, and blood.
Term
What kind of fat stores are there?
Definition
Subcutaneous, intraabominal, and intramuscular.
Term
How is fat typically assessed? (5)
Definition
Skinfold calipers, Bioelectrical impedance, Hydrostatic weighing, Dual-Energy X-ray Absorptiometry, and Air displacement plethysmography.
Term
How is BMI calculated?
Definition
Body weight in KG divided by height in meters squared.
Term
What is the BMI Disease Risk Classification?
Definition
<18.5 kg.m-2 = Underweight
18.5-24.9 = Normal
25.0-29.9 = Overweight
30-34.9 = Class 1 Obesity
35.0 - 39.9 = Class 2 Obesity
>40.0 = Class 3 Obesity
Term
How is Anorexia classified?
Definition
1. Body weight at least 15% below the lowest value expected for height.
2. BMI ≤ 17.5 kg.m-2
Term
What are other key factors in determining anorexia nervosa?
Definition
11 listed, many are common knowledge.

Distorted self body image perception.
Intense fear of weight gain or becoming fat.
Health complications include osteoporosis, menstrual irregularities, electrolyte imbalances, cardiac arrtyhmias, and loss of muscle mass.
Increasing in adult women ages 25-40.
Term
How is bulimia classified?
Definition
9 things mentioned, but many are common knowledge.

Body weight could be underweight, overweight, or normal weight.
Health complications include gastrointestinal disturbances, wearing away of teeth enamel, pancreatitis, electrolyte imbalances, and esophageal rupture.
Purging behaviors, vomiting, laxative abuse, excessive exercise, sauna suits, diuretics.
Term
What are common obesity-related diseases?
Definition
Diabetes, Coronary artery disease, Heart failure, Stroke, Certain cancers such as pancreatic, colon, possibly breast and prostate.
Sleep apnea, arthritis, hypertension.
Term
What are should people with low body fat seek medical care for?
Definition
a) Eating disorders
b) Digestive diseases and other diseases of nutrient absorption abnormalities.
c) Cancer
d) Type 1 diabetes or other metabolic disorders.
Term
What are typical body fat distribution patterns?
Definition
Android pattern (apple shaped). Most common in men. Also known as abdominal obesity.
Gynoid pattern. (pear shaped) Body fat is mostly located in the hips and thighs and is more common in women.
Term
What values of Waist to Hip Ratio are too high in men and women?
Definition
Men .95
Women .86
Term
At what point when measuring the circumference of man's or woman's waist does increased chronic disease risk appear?
Definition
>40 inches in men
>35 inches in women
Term
What risk factors are associated with abdominal obesity?
Definition
Insulin resistance, high blood pressure, elevated fasting blood glucose level, and dyslipidemia
Term
How many calories are in a pound?
Definition
3500
Term
Why are weight loses of > 1-2 lb/week not recommended?
Definition
It may result in a decreased resting metabolic rate from loss of lean body mass.
Term
What two things might preservation of lean body mass affect?
Definition
resting metabolic rate and weight management.
Term
What are inappropriate methods for weight loss?
Definition
Spot reduction - exercising a particular body part does not lead to weight or fat loss over that body part.

Saunas, sweat suits, and body wraps

Vibrating belts

Electrical stimulators

Fad and starvation diets - Basically if you just eat less over time, you will burn fat. You don't need to do all of the fad crap.
Term
What should the minimum amount of energy intake be for men and women?
Definition
Women 1200 calories a day
Men 1800 calories a day
Term
How much should one increase his or her recommended calorie intake a day to gain weight in a healthy manner?
Definition
400-500 calories/day
Term
What is the resting metabolic rate?
Definition
Amount of energy, usually expressed in calories, required for the body's most basic vital functions in a quiet, resting state.
Term
What is Thermic Effect of Food?
Definition
Energy required for absorption, and assimilation of nutrients.
Term
What is Thermic Effect of Exercise?
Definition
Energy required for physical activity or exercise.
Term
What is the gold standard for measurement of resting metabolic rate?
Definition
Measurement by indirect calorimetry.
Term
What is the Harris-Benedict Equation?
Definition
a. RMR calculated as calories per day.
b. Males RMR=88.32 + (4.799x height in CM) + 13.397 x weight in KG) - (5.677 x age in years)
c. Females: RMR = 447.53 + (3.098 x height in cm) + (9.247 x weight in KG) - (4.33 x age in years)
d. Sedentary: RMR x 1.4
Moderately active: RMR x 1.6
Highly active: RMR x 1.8
Term
How do you calculate RMR based on fat-free mass?
Definition
RMR = 370 + 21.6 x fat free mass in kg)
Term
How is a moderately active person described in terms of energy expended?
Definition
Typical daily activity + physical activity equivalent to walking approximately 1.5 - 3.0 miles a day.
Term
How much is carbohydrate intake recommended on a daily basis?
Definition
It should be 45%-65% of caloric intake.
Term
How much dietary fiber is recommended per 1000 kcal of energy consumed?
Definition
14g/1000 kcal. or 56 kcal.
Term
What is the recommended amount of fruits and vegetables per day?
Definition
2 cups of fruits. 2.5 cups of vegetables.
Term
On a weekly basis, how much should an individual aim to consume for dark green veggies, orange veggies, legumes, starchy veggies, and other veggies?
Definition
3 cups of dark green
2 cups of orange
3 cups of legumes or other dry beans
3 cups of starchy
6.5 servings of other veggies.
Term
How many servings of whole grain products are recommended per day?
Definition
3
Term
Why is it difficult to maintain body weight when an individual consumes large amounts of sugar-sweetened foods?
Definition
Because sugar provides large amounts of energy, but little nutrients.
Term
How many cups of fat-free or low-fat milk is recommended on a daily basis?
Definition
2-3 cups
Term
Up to how many ounces of cooked lean meats, fish or poultry is recommended on a daily basis?
Definition
Up to 6oz/day
Term
What are good non-meat sources of protein?
Definition
1)Egg, egg whites or egg substitutes
2) Nonanimal sources, such as 1/4 cup dry beans, or 1/2 cup cooked beans, 1/4 cup tofu, 1 tablespoon peanut butter, 1/2 oz nuts, or 1/2 oz seeds.
Term
What are recommended fat intakes for each age group?
Definition
20-35% for adults
30-35% of children 2-3 yrs old.
25% for children 4-18 years old.
Term
What is recommended for saturated fat consumption?
Definition
<10% of total energy?
Term
What should the max cholesterol consumption be per day?
Definition
<300mg
Term
What are examples of healthy fats?
Definition
Polyunsaturated omega-3 fats: conola oil, soybean oil, flaxseed oil, walnuts, salmon, trout, herring

Polyunsaturated omega-6 fats: soybean oil, corn oil, safflower oil.

Monosaturated fats: olive oil, high oleic safflower oil, canola, and sunflower oil.
Term
What are the dangers of fat intake at <20% of total energy?
Definition
It may interfere with absorption of fat-soluble vitamins such as vitamin E and my lead to unfavorable changes in high-density lipoprotein (HDL) cholesterol and triglycerides.
Term
What is My Pyramid
Definition
A personalized food pyramid that is supposed to be highly superior to the original food pyramid which came out in 1992.
Term
What is the suggested range of discretionary calories on a daily basis?
Definition
150-500 calories.
Term
What are carbohydrates made of? What is the abbreviation?
Definition
Carbon, Hydrogen, and Oxygen. CHO
Term
How many carbs should athletes preparing for endurance events consume?
Definition
About 70% of their diet?
Term
How are carbs stored and metabolized for energy? (3 ways)
Definition
a) Blood glucose - an immediately available source of carbohydrate lasting for a few seconds.
b) Muscle glycogen - primary substrate used for physical activity. Dependency increases with increased exercise intensity.
c) Liver glycogen - first in line when blood glucose falls.
Term
What is protein composed of?
Definition
Amino acids.
Term
Along with C, H, and O what do amino acids contain?
Definition
An amino group (NH2+)
Term
How many amino acids are considered essential? What are essential amino acids?
Definition
8, body cannot produce them so they must be consumed.
Term
How much protein is recommended for consumption?
Definition
10-15% or .8 g protein/kg of body weight.
Term
How much protein consumption is recommended for athletes?
Definition
1.2 - 1.4 g protein/kg body weight for endurance athletes, and 1.6-1.7 g protein/kg body weight for strength athletes.
Term
_____________ are composed of a glycerol molecule combined with three fatty acids.
Definition
Triglycerides
Term
Triglycerides represent the largest potential energy store in the body, found in:
Definition
a) Bloodstream as free fatty acids
b) Subcutaneous fat.
c) Intraabdominal fat that surrounds the internal organs.
d) Intramuscular fat, another readily available energy source.
Term
Fats are the primary substrate used in aerobic exercise, less so in anaerobic exercise.
Definition
n/m
Term
How is alcohol broken down?
Definition
catabolized by the liver.
Term
What key roles in metabolism do vitamins play?
Definition
they are used in bodily functions such as blood clotting, digestion, and enzyme reactions.
Term
What are the two classifications of vitamins?
Definition
water soluble and fat soluble
Term
What are the water soluble vitamins?
Definition
The 8 B complex vitamins and vitamin C. They must be consumed on a frequent basis.
Term
What are the fat soluble vitamins?
Definition
A, D, E, and K
Term
What are included in Dietary Reference Intakes (DRI)? (4)
Definition
1) Estimated Average Requirements (EAR): the average daily nutrient intake level estimated to meet the requirements of %50 of healthy individuals.
2) Recommended daily allowances.
3) Adequate Intake
4) Upper limits
Term
What is calcium essential for? (4)
Definition
1) Bone formation and maintenance
2) Muscle contraction
3) Nerve conduction
4) Blood clotting
Term
Why are women susceptible to calcium deficiencies? (2)
Definition
1) Energy intake is less than men
2) Less dairy products consumed.
Term
Adequate Intake for calcium
Definition
9-18 years old: 1,300 mg/day
19-50 years old: 1,000 mg/day
>50 years old: 1,200 mg/day
Pregnant Women: 1000-1300 mg/day
Term
What is the difference between osteopenia and osteoporosis?
Definition
Osteopenia is bone loss that occurs faster than it can be replaced, osteoporosis is bone loss that cannot be replaced.
Term
What are four common sources of calcium?
Definition
1) All dairy products.
2) Canned fish that includes bones, such as salmon or sardines.
3) Dark green veggies.
4) Specific foods that may be purposely calcium fortified.
Term
What three things are iron needed for?
Definition
1) Maintains hemoglobin in red blood cells.
2) Prevents some anemias
3) Cofactor in enzymatic reactions.
Term
Why are women susceptible to deficiencies in iron?
Definition
Their energy intake is less than men, their meat consumption is lower than men, and losses in menstruation.
Term
What is the AI for iron?
Definition
8-18 mg/day in women depending on age.
8-11 mg/day in men depending on age.
Term
What is the tolerable upper limit of iron on a daily basis?
Definition
40-45 mg/day
Term
What can result from iron deficiencies?
Definition
Amenia, which can manifest in fatigue and poor exercise or sport performance.
Term
What 5 categories of food can iron be found in?
Definition
Meats,
Legumes,
Eggs,
Grains, breads, and iron fortified cereals,
Dark green veggies.
Term
How much of total body mass is consisted of water?
Definition
45-75%
Term
Is total body water higher in persons with higher lean body mass or high fat mass?
Definition
lean body mass.
Term
What percent of total body water loss is defined as dehydration?
Definition
>2% of total body weight in water.
Term
What are the effects of dehydration? (5)
Definition
1) Increased core temperature and increased risk of heat-related illnesses
2) Decreased aerobic exercise performance
3) Increased perceived exertion
4) Increased heart rate and cardiac strain.
5) Can impair cognitive and mental capabilities.
Term
Who is at the highest risk of getting dehydration? (5)
Definition
1) Prepubescent children who have lower sweating rates than adults.
2) Older adults who have reduced thirst senstivity
3) Athletes who require reduced body weight.
4) Athletes who participate in multiple workouts per day.
5) People who use diuretics.
Term
How many glasses of water should one drink to replace daily water losses?
Definition
6-8 glasses.
Term
How much water should be consumed while exercising?
Definition
.4-.8 L/hour
Term
What electrolytes do sports drinks typically contain?
Definition
Sodium and Potassium.
Term
Sports drinks are most beneficial for what kind of activity?
Definition
Higher-intensity exercise of a minimum of 60 minutes. Also for exercise in high temp or humidity.
Term
What can excessive use of protein cause?
Definition
dehydration and stress kidney function.
Term
"ACCORDING TO THE BOOK" what benefits can come with the use of creatine?
Definition
It can benefit high-intensity anaerobic exercise, but little or no benefit exists during aerobic activities.
Term
Nothing recorded here about steroids or herbal supplements.
Definition
n/m
Term
Nothing written down about caffeine, DHEA, or androstenedione
Definition
nm
Term
What is the female athlete triad?
Definition
A condition characterized by disordered eating, which manifests in a mismatch of too low energy taken combined with high-energy expenditure through exercise, disruption or total loss of menstrual cycle, and reduced bone density.
Term
How is the female athlete triad treated? (5)
Definition
1. Medical and pharmaceutical intervention.
2. Counseling.
3. Daily calcium intake of 1,500 mg.
4. Oral contraceptives or other female hormone replacement.
5. Slight increases in energy intake by 250-350 kcal/day or reducing exercise training by 10%-20%
Term
What is the initial weight loss goal recommendation for overweight and obese people?
Definition
10% of body weight over a six month period.
Term
Note to self. Enhanced performance has been seen in studies using 200-300g of carbohydrate consumed 3-4 hours before exercise.
Definition
n/m
Term
Exercising at an intensity of __%-__% VO2 max for 30-60 minutes _-_ times per week promotes carbohydrate metabolism and insulin sensitivity (for people w/ diabetes).
Definition
50%-80%, 3-4
Term
The glycemic response of persons with type 1 diabetes is affected by: (5)
Definition
1) Overall level of blood sugar control.
2) Levels of insulin and glucose at the start of exercise.
3) Previous diet.
4) Training status
5) Timing, intensity, and duration of exercise.
Term
Very little worth writing in index cards regarding the diseases mentioned.
Definition
n/m
Term
What are the different types of diseases mentioned?
Definition
Diabetes, CVD, Chronic Heart Failure, Pulmonary Disease.
Term
What are the diets mentioned at the end of the chapter?
Definition
Low carb diets, vegetarian diets, mediterranean diet.
Term
What are common features of mediterranean diets?
Definition
Whole grains, potatoes, pasta.
High in complex carbs and fiber.
Veggies and legumes.
Yogurt, feta, and mozzarella cheeses.
Nuts.
Fruits.
Little meat and egg consumption.
Some seafood and poultry consumption.
Sources of fat are olives, olive oil, nuts, and fish.
High (good) fat intake.
Low saturated fat intake.
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