CH 5

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CH 5
2015-10-08 08:55:59

HPHP CH5 Weight Management
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  1. Manner in which carbohydrates (glucose molecules) are stored in the body, predominantly in the liver nad muscles
  2. About ____% of U.S adults age 20 and older are overweight(have a BMI greater than 25)
  3. About ____% are obese
  4. More than ______ of all adults in the United States do not achieve the minimum amount of physical activity.
  5. The prevalence of obesity is even higher in certain ethnic groups, especially _________ Americans and __________ Americans
    African and Hispanic Americans
  6. Excessive body weight/obesity are associated with poor health status and risk factors for many ailments including :
    CV disease, Diabetes Type 2, and some types of cancer
  7. American Heart Association has identified ____________ as one of the six major risk factors for coronary artery disease.
  8. Being overweight/obese can increase the risk for:
    • High Blood pressure (hypertension)
    • elevated blood lipids
    • Type II Diabetes
    • insulin resistance/glucose intolerance
    • coronary heart disease
    • Angina pectoris
    • stroke
    • Congestive Heart Failure (CHF)
    • gout
    • osteoarthritis
    • shortened life expectancy
  9. _____________ is the manner in which carbohydrates are stored in the human body, primarily in the liver (20%) and muscles(80%)
  10. A ____ to ____  water to glycogen ratio is necessary to store glycogen
    2.6 to 1
  11. ________ index is a measure that is used to rate the plasma glucose response of carbohydrate-containing foods with response produced by the same amount of carbohydrate from a standard source, usually glucose or white bread.
    Glycemic Index
  12. Energy balancing equation  is the idea that:
    as long as caloric input equals caloric output person will not gain or lose weight
  13. __________________ is the average energy (caloric) intake that is predicted to maintain energy balance for a specific person
    Estimated Energy Requirement
  14. The total daily energy requirements has three basic components:
    • 1) Resting metabolic rate
    • 2) Thermic effect of food
    • 3) Physical Activity
  15. One pound of fat =_______ calories
    3500 calories
  16. energy requirement to maintain the body's vital processes in the resting state:
    Resting Metabolic Rate (RMR)
  17. Medical problems associated with bulimia nervosa include:
    • cardiac arrhythmias
    • amenorrhea
    • kidney and bladder damage
    • ulcers
    • colitis
    • tooth erosion
    • gum damage
  18. The following factors seem to affect the set-point directly by lowering the fat thermostat:
    • Exercise
    • Nicotine
    • Amphetamines
    • A diet high in complex Carbohydrates
  19. Basal Metabolic Rate (BMR) is the
    lowest level of oxygen consumption (and energy requirement)necessary to sustain life
  20. The weight regulating mechanism is a feature of the ___________ of the brain that controls how much the body should weigh.
  21. Severe caloric restriction diets always prompt the loss of ______ muscle tissue
  22. _________, produced primarily in the stomach, stimulates appetite
  23. ________, produced by fat cells lets the brain know when you are full
  24. Sleep deprivation elevates ghrelin levels, and lowers leptin levels and may lead to ________ gain
  25. ______ sleep is one of the 12 key components that enhance health and extend life
  26. If a person is trying to lose weight, a combination of _______ and _________ training exercises works best.
    Aerobic and strength training exercises
  27. Fallacious theory proposing that exercising a specific body part will result in significant fat reduction in that area is _____ reducing
    Spot reducing
  28. Term referring to fat deposits that "bulge" out caused by the herniation of subcutaneous fat within fibrous connective tissue, giving it a padded-like appearance
  29. _________ is a critical meal while on a weight loss program.
  30. EER are based on:
    Age, weight, and gender
  31. Target caloric intake to lose weight is:
    EER- (current weight x 5)
  32. The final caloric intake to lose weight should not be less than _____ calories
  33. Successful diets include: _____% calories from fat, _____% from carbohydrates, and _____% from protein
    • 24% calories from fat
    • 56% calories from carbohydrates
    • 20% calories from protein
  34. High protein/low calorie foods include:
    • low fat dairy products (milk, cheese, greek yogurt)
    • eggs
    • lean meats and poultry
    • fish
    • soybeans/soy milk
    • tofu
    • quinoa
  35. The three most common reasons for relapse are:
    • Stress related factors (major life changes, depression, job changes)
    • Social reasons (entertaining/eating out)
    • Self enticing behaviors (one taste won't hurt)