E3 Maintaining Body Weight

Question 1

what is optimal body fat

Answer 1

-men: 8-19%
-women: 21-32%

Question 2

how can optimal body weight be calculated

Answer 2

using percent body fat and weight

Question 3

what is and how is fat free weight calculated

Answer 3

-(amount of total weight of bones, muscles and organs, also called lean muscle mass)

Calculation:
%total BW- % Fat weight
Eg: a young man 185 lb who has 25% body fat
– 100% - 25% = 75% lean muscle mass
– 0.75 x 185 lb = 138.8 lb

Question 4

how do you calculate optimal body weight?

Answer 4

*based on healthy body fat percentages
-fat-free weight / (1-optimal% fat) = optimum weight

Question 5

what are the essential body fat percentages for men and women?

Answer 5

women: 8-12%
men: 3-5%

Question 6

what are the factors that influence weight management?

Answer 6

-hormonal control of appetite
-heredity
* Lifestyle and environment
– Emotional stressors
– Increase in fast food
– Ingrained eating habits
* Physical activity and exercise
– Increases daily energy expenditure
-perimenopause/menopause

Question 7

how does hormonal control of appetite influence weight

Answer 7

– Appetite control center—hypothalamus in brain
– Circulating hormones influence appetite
▪ Ghrelin stimulates appetite
▪ Leptin and peptide YY suppress appetite

Question 8

how does heredity influence weight management?

Answer 8

– Genes instruct cells to make proteins that control
metabolism
▪ Influence appetite by regulating control center
▪ Play a key role in resting metabolic rate

Question 9

what is the energy needed to loose a pound

Question 10

what are the guidelines for s nutritionally sound diet?

Answer 10

.Should be low in calories but provide all the essential
nutrients and adequate vitamins and minerals
* Should be low in fat (less than 30% of total calories) and
high in complex carbohydrates
* Should involve a variety of foods
* Should be compatible with your lifestyle, and the foods
should be easily obtainable
* Should be a plan that can be followed over the long term

Question 11

what aerobic activity is recommended for weight loss

Answer 11

-moderate intensity - 50-70% VO2 max is optimal for fat burning
-burn 250 and reduce 250 via deficit
-moderate intensity burns the most fat

Question 12

how much energy is required to synthesize 1lb of muscle

Answer 12

2500 calories- 400 must be protein

Question 13

how much muscle can be gained each week

Answer 13

0.25 lbs of muscles per week

Question 14

how many calories should you increase for weight gain

Answer 14

90 calories

Question 15

what are the extreme measures for weight loss

Answer 15

surgery
prescription medication

Question 16

what are the three main types of weight loss surgery

Answer 16

– Restrictive procedures (gastric banding)
– Malabsorptive procedures (bypass intestine)
– Combined restrictive/malabsorptive

Question 17

what are the prescription medications for weight loss

Answer 17

– Orlistat is the only FDA-approved weight-loss drug that acts to
block fat absorption
– Belviq is a relatively new drug that suppresses appetite by
increasing serotonin to the brain

Question 18

what are the types of eating disorders

Answer 18

-anorexia nervous
-bulimia nervosa
-binge eating disorder

Question 19

describe anorexia nervosa

Answer 19

– Intense fear of gaining weight and distorted body image
– Severely limiting calorie intake to point of starvation
– Both men and women; highest rates among adolescent girls
– Starvation, excessive exercise, and laxatives

Question 20

define bulimia nervosa

Answer 20

– Lack of control over eating behavior and excessive concern with body shape and weight
– Cycles of binging and purging
– Frequent vomiting = esophageal, tooth, and stomach damage
– Sufferers may have normal weight/look “normal”

Question 21

describe binge eating disorder

Answer 21

– Binging on mass quantities of food without purging
– Compulsive eating
– Weight gain and persistent feelings of shame and guilt