Kines100 Exercise Health and Nutrition Final Exam Study Guide Lectures Lecture 19 and 20 November 12 and 17 What are the ways that energy is expended Basal metabolism accounting for about 2 3 of total intake physical activity depending on how active you are and thermic effect of food the energy cost to process food usually around 10 of intake Why is the body mass index more of an estimate than accurate The BMI does not take into account what the weight is made of such as muscle fat and bone density What are the two types of fat distribution There is the apple shape which is the most related with health concerns This is abdominal visceral fat It is most commonly linked with health concerns such as increased risk for hypertension heart disease type two diabetes It is most commonly found in men The other type is the pear shape This is seen as fat deposits in the hips and thighs What are the three types of fat deposits Three types of fat deposits are subcutaneous under the skin visceral abdominal and intramuscular fat What leads to weight gain after a period of weight loss Usually the biggest contributor to weight gain after a weight loss is that restriction on intake cannot be maintained There is a lack of variety meal frequency and small portion control When you cut variety and caloric intake you decrease the short term and long term metabolism This tends to attack the muscles because the brain needs glucose and by decreasing muscle mass you decrease the BMR What is the prescription for someone looking to lose weight A person needs to have a higher expenditure than intake By increasing physical activity levels you can maintain basal metabolism Eating regular CHO containing meals eating only when you are hungry and eating every 2 5 hours at least 3 times a day will also contribute to weight loss Factors that should also be decreased are energy density of diet fat intake sugar and alcohol Eating more fruits fiber rich foods and veggies Lecture 21 November 19 What are the benefits to losing only 5 7 of weight Several benefits are stemmed from just a small percentage of weight loss The first 8 12 pounds lost gives the most dramatic results Total cholesterol drops by 15 Triglycerides decrease by 20 HDL increases by 15 Systolic diastolic blood pressure goes down by 12 9 mmHg and there is an improved hyperglycemia and life expectancy What did studies show in comparing diet and exercise In comparing diet and exercise those who dieted decreased their RMR by 4 4 and those who exercised increased their RMR by 5 Why do people think that exercise is self defeating Is it People think that exercise is self defeating because their appetite increase causing them to eat more Studies showed that exercise triggers appropriate intake of food They found that body fat was significantly lower than those who were sedentary even though there was in increase in caloric intake What is the prescription to weight loss For weight loss it is recommended that aerobic weight bearing exercises are done daily at a 40 70 max for about 60 minutes For weight control use a mix of weight training exercise and aerobic exercise 2 days for weights 3 for aerobic at a 60 75 max level for 35 to 45 minutes What is the benefit of exercise There is a positive effect on resting metabolism it increases kcal expenditure during activities there is a maintained elevation of metabolism post exercise and exercise burns calories and keeps metabolisms geared to using food for energy verses storing it as fat What are some methods for finding body composition Underwater weighing DEXA skinfold calipers bioelectrical impendence near infrared spectophotometry and several other methods are used Dexa is the most popular and accurate Skinfold calipers and bioelectrical impendence are accurate withing 3 Lecture 22 November 24 What was showing in caloric restriction in the swimmer experiment Caloric restriction showed psychological distress and in order to feel better and increase in caloric intake In the swimmer study it was showed that there was an elevated amount of distress in those who cut their caloric in take and their carb intake Along with the swimmer study the wrestling study showed that the wrestlers that needed to lose weight restricting their diets had an increase in anxiety within 48 hours What are the two risky eating behaviors One risky eating behavior is is anorexia categorized by low body weight distorted body image and refusal to eat Bulimia is characterized by binging purging but the sufferer s body weight can be normal underweight or overweight What usually happens after college There is a huge problem with obesity after college because our intake increases slightly and our expenditure decreases leading to progressive weight gain How much exercise should we get in order to avoid weight gain We should exercise 60 minutes of moderate intensity daily It is a potential challenge unless we have purposeful physical activity What are some psychological issues that tie into poor heart health Psychological factors have just as much influence on the heart as physical factors such as smoking Being type A personality time urgency control or impatient is said to be the most destructive on the heart Depression anxiety anger and hostility all add to poor heart health Lecture 23 Thanksgiving Lecture What is the leading cause of death in the US What is the good news Accounting for 1 in 4 deaths cardiovascular disease is the main cause of death in the US The good news is that cardiovascular mortality trends show a general decline in deaths due to heart disease by means of medications rehab and surgery The treatment options are prevention medication surgery and rehab What are the types of cardiovascular disease There is congestive heart failure CHF which is most commonly seen in the elderly is a disease that weakens and stiffens the heart muscles and is unable to uphold the oxygen demands of the body Congenital Heart disease occurs early in life In which is the original forming of the heart Coronary artery disease covers about 2 3 of all heart disease this is the narrowing of small blood vessels that supply blood and oxygen to the heart What is atherosclerosis Where does it happen Atherosclerosis is the degeneration of artery walls involving the build up and deposit of fat and fibrous plaques in the inner lining of coronary arteries This can occur in the coronary arteries heart carotid arteries neck legs and renal arteries kidneys How do we