Kin 120 Module 4

Question 1

What is metabolic syndrome?

Answer 1

Coexistence of visceral fat, impaired fasting glucose levels, reduced HDL, higher triglycerides and increase in blood pressure
Central obesity above 94cm for men and 80cm for women
Any of these 2
-fasting blood glucose levels over 100mg/dL
-blood pressure: 130/85
-HDL levels lower than 1.3 mmol/L
-triglyceride levels lover than 1.7mmol/L

Question 2

what can happen if you have metabolic syndrome

Answer 2

-chronic inflammation
-erectile disfunction
-fatty liver disease
-increased risk of heart disease

Question 3

What are the treatments for metabolic syndrome?

Answer 3

Eat a healthy diet, lose weight, become more active

Question 4

What are some symptoms of excess body fat

Answer 4

-chronic disease risk
-Ability to perform physical tasks
-effect body image

Question 5

what is BMI

Answer 5

a rough estimate based on the concept that a person’s body mass should be proportional to their height, measured in kg/m^2

Question 6

what are the classification of BMI?

Answer 6

-<20 underweight
-20-25 normal
-25-30 overweight
->30 obese

Question 7

what are the classifications for waist circumference

Answer 7

Women: Normal (<32in), Increased (>32in), substantially increased (>35in)
Men: Normal (<37in), Increased (>37in), substantially increased (>40in)

Question 8

what is fat-free mass

Answer 8

mass of your body that isn’t fat (bone, water, muscle, connective tissue, organs teeth)

Question 9

What are the essential fats and what are their rough levels

Answer 9

Essential fats are what is required by the human body for normal function
men 3-5%
women 8-12%

Question 10

what is adipose tissue

Answer 10

These are the non-essential fats

Question 11

what is fat free body mass index

Answer 11

the amount of muscle mass relative to height

Question 12

what are some issues associated with low levels of body fat

Answer 12

leads to reproductive, circulatory and immune disorders

Question 13

what are chronic risks of excess body fat

Answer 13

-poor lipid profile
-impaired heart function/ hypertension
-impaired immune disorders
-impaired organ function (gallbladder, liver, kidneys)
-skin problems
-sleeping problems

Question 14

what are the different ways of measuring body fat %

Answer 14

skin calliper
bioeletrical impedance analysis
bod pod
underwater weighing
dexa

Question 15

what should you try and keep your waist measurement under to control your risk of disease?

Answer 15

40in for men and 35in for women

Question 16

what should your waist-to-hip ratio be under to control your risk of disease?

Answer 16

under 1 for men and under 0.85 for women

Question 17

what is the most common risk factor for diabetes?

Answer 17

excess body fat particularly in the abdominal area

Question 18

why is maintaining high fitness levels important

Answer 18

they block many of the destructive effects of obesity, being physically active increases insulin sensitivity and reduces someone’s chance of developing diabetes

Question 19

what are the links between diabetes and obesity?

Answer 19

1. glucose allostasis occurs when there is less insulin produced by B cells in the pancreas
2. Decreases GLUT transporters
3. abdominal fat causes cells to release pro-inflammatory chemicals which can make the body less sensitive to insulin
4. low adiponectin (released by your adipose tissue and is an anti-inflammatory, fat burner and atherogenic reducer
5. Increases leptin which decreases insulin

Question 20

What is the difference between type 1 and type 2 diabetes

Answer 20

In type 1 the pancreas produces little to no insulin while in type 2 the pancreas doesn’t produce enough insulin

Question 21

How does high fat intake affect diabetes

Answer 21

1. The risk of diabetes goes up
2. it affects cell membrane fatty acid composition and intramyocellular lipids form in the muscle cells affecting receptors which leads to the receptor’s sensitivity decreasing (hyperglycemia)

Question 22

What are the some ways of testing for diaebtes and what should the levels be

Answer 22

1. Fasting glucose levels (individual doesn’t eat for a certain period of time and then you measure their glucose levels) <110mg/dl
2. Oral glucose tolerance test (individual drinks sugary drinks, blood glucose levels should go down, if they don’t it suggests diabetes) <140mg/dL after 2 hours (200mg/dL is high)
3. Random testing

Question 23

What is glycated HbA1c and what are the normal, increased and high levels

Answer 23

Messurnment of hemoglobin and glucose
Normal: 4-5.6%
Increased 5.7%-6.4%
diabetes 6.5% or higher

Question 24

What are the symptoms of daiebtes

Answer 24

peeing a lot
extreme hunger and thirst
unexplained weight loss
extreme fatigue
blurred vision
frequent infections
slow wound healing
tingling/ numbness in feet and hands
dry and itchy skin

Question 25

what are risk factors associated with diabetes

Answer 25

high blood pressure (blood vessel damage)
high triglyceride levels
high alcohol intake
sedentary
obese
stress
skin infections
neuropathy (nerve and kidney)
eye problems (blindness)

Question 26

What is required for someone with type 1 diabetes to workout

Answer 26

Lower sympathoadrenal response
-glycemic status affects fitness levels

Question 27

what are the effects of exercise

Answer 27

1. higher adiponectin levels
2. lower fat mass
3. higher sensitivity-C reactive protein (measures inflammation)
4. lowers pro inflammatories
5. lowers insulin

Question 28

when does insulin start becoming effective and when is it most effective

Answer 28

starts becoming effective 30 minutes after intake and most effective 2-5 hours after

Question 29

what does intensity do to sugar levels

Answer 29

high intensity increases sugar levels while low intensity lowers sugar levels

Question 30

If you workout early in the day without eating anything what happens to your glucose levels

Answer 30

Glucose levels go up (adrenaline increases the action of insulin)

Question 31

If you’re a diabetic and workout later in the day what must you do and why

Answer 31

you have to either eat more or take less insulin to prevent the later onset hyperglycemia

Question 32

What is the FITT principle for daiebtics

Answer 32

Frequency twice a week
Intensity light to moderate 60-75%
Time 6-10 exercise, 10-15 reps, 2-3 sets
Type should hit major muscles groups all over the body

Question 33

what does stress do to sugar levels and what hormone is involved

Answer 33

Glucose levels go up because the adrenal gland releases cortisol which releases stored glucose into the blood

Question 34

How does diabetes and smoking impact someone?

Answer 34

1. High sugar levels and chemicals in cigarettes attack blood vessels increasing atherosclerosis
2. Nictoine: raises hemoglobin A1c levels (more blood that needs to be pushed around), higher A1c levels in the blood and causes other protein complexes building up and cause blockages
3. Smoking increases insulin levels and decreases insulin sensitivity

Question 35

What are some ways of preventing diabetes?

Answer 35

1. Regular physical exercise
2. good diet (moderate amounts of whole grains, fruits, vegetables, legumes, fish and poultry)
3. weight loss
4. quit smoking