Energy Balance
A person with a BMI of 22.1 would fall under which category on the BMI scale?
healthy weight
what are some benefits of physical activity?
increases muscle mass, reduces blood pressure (hypertension), increases flexibility, increases cardiovascular function & improves blood lipid profile, improves immune function, reduces risk of certain types of cancer, improves blood glucose regulation
Which of the three main eating disorders is considered the most lethal of any psychological condition?
anorexia nervosa
what is the target heart rate zone for vigorous intensity?
70-85%
people with bulimia nervosa have an increased risk of which of the following?
hypokalemia
swollen salivary glands
stomach bleeding
What would be an example of an individual in the state of negative energy balance?
Condition in which less energy (food) is taken in than is expended in metabolism, resulting in a decrease in body weight.
what are the benefits of branched-chain amino acids?
delay fatigue, spare muscle glycogen, decrease protein degradation
Which of the three main eating disorders is the most commonly seen in adults?
BED
How do you calculate age-related maximum heart rate?
Subtract a person's age from 220
what can measuring a person's waist circumference tell us?
determine if a person has a distribution of body fat that may increase risk for chronic disease
What is the "thrifty" metabolism theory?
individuals who could easily store extra energy would have had an evolutionary advantage during famines (gains weight more easily)
When and why would you engage in carbohydrate loading?
Based on the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders) diagnosis, what is now not required for a diagnosis of Anorexia Nervosa?
Amenorrhea
5-6 on RPE scale (moderate)
7-8 on RPE scale (vigorous)
How can you identify the intensity of exercise?
physical signs - breathing rate, sweat Percentage of age-predicted maximum heart rate, Rating of Perceived Exertion scale (RPE)
which hormone is known as the satiety hormone, reducing appetite/hunger and increasing energy expenditure?
leptin
Why is chocolate milk a good recovery drink option?
ideal CHO:protein ratio, BCAAs, contains vit D, potassium, sodium, & calcium
With which eating disorder will suffers typically have a "normal" body weight (BMI between 18.5-29.9)
Binge Eating Disorder
what is the target heart rate zone for moderate intensity?
50-70%
what does typical treatment of eating disorders include?
professional counseling (dietitian, therapist)
medical monitoring
medication
support system
what are the 5 general factors that can impact health?
environment, medical care, genetics & biology, individual behavior, social circumstances
what are the Physical Activity Guidelines for Americans per week?
150 minutes of moderate-intensity physical activity a week and 2 days per week of muscle-strengthening activity (OR 75 minutes of vigorous-intensity physical activity)
What is the binge-restrict cycle? What causes one to engage in this cycle?
The binge-restrict cycle is when periods of restricting food lead to binge eating, which then leads to more restriction — creating a repeating loop.
Causes - physical deprivation (not eating enough), mental restriction (feeling guilty about food), emotional distress, diet culture pressure
How do you calculate BMI?
weight in kilograms divided by the square of height in meters
lbs / 2.2 -> kg
inches x 2.54 -> cm /100 -> m
what are some of the reported consequences of experiencing weight stigma?
poor medical care, elevated blood pressure, elevated levels of stress, disordered eating