Nutrition for the physically active study guide for final

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  1. What are some causes of obesity? What regions of the U.S. are most overweight?
    • 1)Inherited genes body type. 3- mesomorph, endomorph, ectomorph....greater number of fat cells, enhance ability to store fat
    • 2)Inherited traits - eating habits, activity habit levels
    • 3)Environmental Factors
  2. Fat cell size increase vs fat cell number
    • Fat cell size increases. hypertrophy
    • Fat cell number increases. hyperplasia
  3. Android vs Gynoid fat distribution
    • Android - body fat distribution mostly above waist, apple shape. mostly in men
    • Gynoid - Body fat mostly below the waist, pear shape. mostly in women
  4. Subcutaneous vs Visceral fat storage
    • Subcutaneous is between skin and muscles. This type of fat is measured in skinfold tests
    • Visceral is stored in the thorasic and abdominal cavities. Can be dangerous because it builds up around the organs
  5. Considering 1 lb of FAT yields 3500 kcals, how long
    would it take for someone to lose or gain weight if they modify their energy intake by a certain amount?
    if they cut back 500kcals a day they will lose a pound in a week. opposite is true if they add 500kcals a day
  6. Know the six body mass index classes
    • < 18 = underweight
    • 18 - 24.9 = healthy weight
    • 25 - 29.9 = overweight
    • 30 - 34.9 = obese class 1
    • 35 - 39.1 = obese class 2
    • > 40 = obese class 3 (morbid)
  7. Know the relative accuracies of the different
    body fat % techniques that we covered.
    • Hydrostatic/underwater weighing. SEE ~ 2.5%
    • DEXA. SEE ~ 1.5%
    • Bod Pod ~ 3.0%
    • Skinfold ~ 3.5%
    • Bioelectrical Impedance Analysis ~ 3.5%
  8. What waist circumference places an individual at high
    risk of heart disease?
    • Females - 88cm/35in
    • Males - 102cm/40in
  9. Know the basic information we covered in class on the
    different ways for obtaining body fat percentage (which is most accurate?).
    Dexa is most accurate. Skinfold and BIA are lease accurate
  10. Explain the "crossover concept"
    explains the shift in fuel source from fats to carbs as exercise intensity increases
  11. How many grams of protein and carbohydrates are
    recommended for endurance and strength/power athletes?
    • Endurance athletes need 1.2 - 1.4 g/kg of body weight
    • Strength/power need 1.6 - 1.8 g/kg of body weight
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Nutrition for the physically active study guide for final
2011-12-10 07:03:21

study guide for nutrition final
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