Ch 6- maintaining a Healthy Weight Flashcards Preview

Health Science > Ch 6- maintaining a Healthy Weight > Flashcards

Flashcards in Ch 6- maintaining a Healthy Weight Deck (24):
1

Body Image

subjective perception of how our body appears to self and others
causes people to strive to reach "ideal"- disordered eating, bigorexia

2

Body image may influence

dietary patterns
activity level
social relationships
feelings/moods
self-concept/ self-esteem

3

overweight

1-19% above healthy weight

4

obesity

20% or more above normal weight

5

morbid obesity

50-100% above normal weight
more than 100 pounds over weight
weight interferes with normal functioning

6

body fat %

normal range:
male 10-15
female 20-25
obese
male 20
female 30

7

underweight

BMI less than 18.5
10-20% below the normal weight

8

undernourished

20% or more below normal weight

9

healthy weight gain

screen= medical conditions, poverty, eating disorders, psychological issues, stress
increase intake of calorie dense food and strength training

10

weight management issues

physiological and psychological needs
personal preference
activity level
body chemistry and genetics
age
health status
present weight

11

what should you weight (ways to determine)

height/weight tables- scales
Body Mass index-mathmatical relationship between height and weight
desirable weight- consider gender, age, and frame size
Healthy body weight within a weight range (waste and hip ratio)

12

body fat % measurements

bod pod
skin fold
hydrostatic weighting
appearance

13

energy needs of the body

activity requirements (20-40%)
basal metabolism (50-70%)
thermic effect of food (10%)
metabolism declines over age

14

causes of obesity

calorie imbalance
genetic factors
physiological and hormonal factors
family, social, and cultural factors
environmental factors
psychological factors

15

lifetime healthy weight management

balanced diet-portion control
moderately intense physical Activity- 150 minutes a week
weight management- 300 weight loss
adequate sleep
lifestyle support and problem solving

16

dietary approaches

temporary caloric restriction
controlled fasting
formal/comercial weight reductions programs

17

physical interventions

prescription and over the counter weight loss drugs
surgical interventions

18

"dieting"

social influences
why do diets fail
dieting causes overeating/binge cycle
homeostasis

19

results of fad dieting

go off diet- gain weight back + more

20

anorexia diagnostic criteria

15% or more below healthy weight
fear of weight gain
altered body image
3 or more minded menstrual periods/ no onset

21

bulimia diagnosis criteria

binge eating 2 or more times a week for 3 months
lack of control over bingeing
purging
concern about body image

22

cultural factor

abundant food
unrealistic standards
contradictory messages
thin=success

23

two reasonable goals

accept and like your body
treat your body well
eat in a healthy manner

24

recommendations

1-2 lbs weight loss/week
avoid any diet=1-2 lbs weight loss/week
avoid any diet= less than 1200-1500 calories per day
eat regular meals
avoid boredom
exercise
manage stress
eat for life