Behavior change
What are two methods to change habits according to "Your brain and habits"?
Through mindfulness and repetition
Name the three macronutrients
Carbohydrates, proteins, and fats
What is the difference between essential fat and storage fat?
Essential fat is needed for normal body function; storage fat is excess energy stored in adipose tissue
what's the difference between being overweight and obsese?
Overweight: above normal weight for height
Obese: excessive body fat with higher health risks
What is the cardiorespiratory endurance (CE)?
The ability of the heart, lungs, and muscles ti work together for prolonged physical activity
What chemical in the brain is linked to motivation and reward during behavior change?
Dopamine
What is one example of a whole grain food?
Brown rice, oatmeal, quinoa, whole wheat, bread, or barley
What does BMI stand for?
Body mass index
what is the "set point theory"?
The idea that the body has a natural weight range it tires to maintain by adjusting metabolism and appetite
Give one example of hypo kinetic disease
Heart disease, obesity, type 2 diabetes, or hypertension
What is one example of a barrier to change?
EXAMPLES:
- Lack of motivation
- Fear of failure
- time constraints
- lack of knowledge
- environment, stress etc
Define "advanced Glycation" and explain why it matters
It's when sugars bond to proteins or fats forming harmful molecules (AGEs) that contribute to aging and chronic disease
What are the two main body shapes and which one is more at risk for disease?
Android (apple) and gyroid(pear); android shape (more abdominal fat) increases risk of heart disease
Why does emotional eating make weight management difficult?
It causes eating based on feelings rather than hunger, often leading to overeating
define muscular strength and muscular endurance
Strength: max force a muscle can exert once
Endurance: ability to sustain repeated contractions
How does mindfulness help modify behavior?
It increases awareness of triggers and automatic habits, allowing conscious control and healthier choices
What are the main differences between vegetarians and vegans?
Vegetarians avoid meat but may eat dairy or eggs; vegans avoid all animal products
Explain the difference between subcutaneous and visceral fat
Subcutaneous is under the skin; visceral surrounds organs and is linked to greater health risks
What is "yo-yo dieting" and why is it harmful?
repeated loss and regain of weight; it slows metabolism and increases fat storage
What is the sarcopenia and how does it affect aging adults?
Loss of muscle mass and strength with aging, leading to decreased independence and metabolism
Explain how the Transtheoretical model (stages of change) can be applied to someone starting a new exercise habit.
A person progresses troug
PRECONTEMPLATION. CONTEMPLATION. PREPERATION. ACTION. MAINTENANCE.
As they gain motivation and consistency with exercise
What are the dietary guidelines for Americans designed to do?
They provide science-based advice to promote health, prevent chronic disease, and help people meet nutrient needs
lists two ways body composition can be assessed and which is the most accurate
Skinfold test, bioeletrical imepdance, DEXA scan, hydrostatic weighing-
most accurate: DEXA scan or Hydrostatic weighing
Compare "willpower" versus "planning" in achieving weight goals
Willpower is short term
Planning involves creating habits and structure that support long term success
Explain what VO2 max measures and why it's important
Measures maximum oxygen uptake; it reflects aerobic fitness and cardiovascular efficiency