USC HPEB 502 Exam 3
basal metabolism BMR - ANS-minimum energy expended to keep a resting, awake body alive
Physical Activity - ANS-Increases energy expenditure
Thermic Effect of Food - ANS-non-voluntary physical activity
BMI - ANS-preferred weight for height standard (1kcal/min)
BMI Calculation - ANS-weight (kg) / height (m^2)
Upper Body Obesity - ANS-Apple shape, associated with cardiovascular disease, hypertension,
type 2 diabetes, testosterone, and excessive alcohol >40 for men and >for women
Lower Body Obesity - ANS-Pear, encouraged by estrogen and progesterone, fewer health risk
than upper body obesity
% of body to be classified as obese - ANS-Men-24%
Women-37%
Characteristics of an unreliable fad diet - ANS-Promoting quick weight loss
Limited food selections
Use of testimonials
Expensive supplements
No permanent lifestyle changes
Basic concept of set point - ANS-Weight is regulated by the body; reduction in calorie intake
results in lower metabolic rate
Benefits of Physical Activity - ANS-Reduce stress
Improves weight control
Improves CV function
Reduces BP
Increases Flexibility
Components of a well designed fitness program - ANS-Aerobic
, Strength
Stretch
Moderate intensity - ANS-aerobic activity that increases heart rate and breathing rate 5 to 6 on
RPE scale (brisk walking, dancing)
vigorous intensity - ANS-Aerobic activity that greatly increases heart rate and breathing (7 - 8
on RPE scale)
Jogging, tennis, swimming (continuous laps), bicycling uphill
Muscle strengthening - ANS-activity that increases skeletal muscle strength, power, endurance,
and mass
2008 Guidelines (Moderate) - ANS-150 minutes a week
2008 Guidelines (Vigorous) - ANS-75 minutes a week
2008 Guidelines (Muscle Strengthening) - ANS-2 days a week
Anaerobic glucose breakdown - ANS-limited amount of oxygen; replenishes ATP quickly
(sprinting)
Aerobic glucose breakdown - ANS-Where plenty of oxygen is available- jogging
Lasts 2 min- 3 hours
ATP replenished slowly
Slow but sustainable
Carbs main source of energy
Fat used at low intensity, prolonged exercise (over 20 min)
Macro needs (Carbs) - ANS-main fuel for many types of activity
Macro needs (fats) - ANS-35% of total kcals
Macro needs (Protein) - ANS-most body weight for athletes
Macro needs (Iron) - ANS-deficiencies affects performance
Macro needs (calcium) - ANS-risk for cancer and osteoporosis
Macro needs (fluid) - ANS-maintenance of body cooling
Marathon runners and other ultra-endurance athletes may need up to ___________ per kg of
body weight - ANS-10g of carbohydrates
basal metabolism BMR - ANS-minimum energy expended to keep a resting, awake body alive
Physical Activity - ANS-Increases energy expenditure
Thermic Effect of Food - ANS-non-voluntary physical activity
BMI - ANS-preferred weight for height standard (1kcal/min)
BMI Calculation - ANS-weight (kg) / height (m^2)
Upper Body Obesity - ANS-Apple shape, associated with cardiovascular disease, hypertension,
type 2 diabetes, testosterone, and excessive alcohol >40 for men and >for women
Lower Body Obesity - ANS-Pear, encouraged by estrogen and progesterone, fewer health risk
than upper body obesity
% of body to be classified as obese - ANS-Men-24%
Women-37%
Characteristics of an unreliable fad diet - ANS-Promoting quick weight loss
Limited food selections
Use of testimonials
Expensive supplements
No permanent lifestyle changes
Basic concept of set point - ANS-Weight is regulated by the body; reduction in calorie intake
results in lower metabolic rate
Benefits of Physical Activity - ANS-Reduce stress
Improves weight control
Improves CV function
Reduces BP
Increases Flexibility
Components of a well designed fitness program - ANS-Aerobic
, Strength
Stretch
Moderate intensity - ANS-aerobic activity that increases heart rate and breathing rate 5 to 6 on
RPE scale (brisk walking, dancing)
vigorous intensity - ANS-Aerobic activity that greatly increases heart rate and breathing (7 - 8
on RPE scale)
Jogging, tennis, swimming (continuous laps), bicycling uphill
Muscle strengthening - ANS-activity that increases skeletal muscle strength, power, endurance,
and mass
2008 Guidelines (Moderate) - ANS-150 minutes a week
2008 Guidelines (Vigorous) - ANS-75 minutes a week
2008 Guidelines (Muscle Strengthening) - ANS-2 days a week
Anaerobic glucose breakdown - ANS-limited amount of oxygen; replenishes ATP quickly
(sprinting)
Aerobic glucose breakdown - ANS-Where plenty of oxygen is available- jogging
Lasts 2 min- 3 hours
ATP replenished slowly
Slow but sustainable
Carbs main source of energy
Fat used at low intensity, prolonged exercise (over 20 min)
Macro needs (Carbs) - ANS-main fuel for many types of activity
Macro needs (fats) - ANS-35% of total kcals
Macro needs (Protein) - ANS-most body weight for athletes
Macro needs (Iron) - ANS-deficiencies affects performance
Macro needs (calcium) - ANS-risk for cancer and osteoporosis
Macro needs (fluid) - ANS-maintenance of body cooling
Marathon runners and other ultra-endurance athletes may need up to ___________ per kg of
body weight - ANS-10g of carbohydrates
