Nutrition for the physically active study guide for final
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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
Fat cell size increase vs fat cell number
- Fat cell size increases. hypertrophy
- Fat cell number increases. hyperplasia
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
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
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
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)
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%
What waist circumference places an individual at high
risk of heart disease?
- Females - 88cm/35in
- Males - 102cm/40in
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
Explain the "crossover concept"
explains the shift in fuel source from fats to carbs as exercise intensity increases
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
What would you like to do?
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