BPK 110 Chapter 9 Flashcards Preview

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Flashcards in BPK 110 Chapter 9 Deck (112)
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1

What are 8 bad things about having too much body fat?

- Cardiovascular disease including high blood lipids, atherosclerosis, hypertension and stroke.
- Cancers of the breast, colon, prostate and uterus.
- Depression and low self-esteem.
- Asthma and sleep apnea.
- Gallstones.
- Type 2 diabetes
- Abnormal menstrual cycle and infertility.
- Arthritis.

2

What is a healthy weight?

A weight that minimizes health risks and is sustainable

3

What is classified as underweight?

Body mass index of under 18.5kg

4

What is body mass index measured in? 2 things

Kilograms/(height in meters)^2 and weight circumference

5

What is classified as healthy weight?

Body mass index of 18.5 - 25

6

What is classified as overweight?

Body mass index of 25+

7

What is classified as obese?

Body mass index of 30+

8

What is two things a healthy body composition made out of?

Lean body mass and relatively low levels of body fat

9

Define lean body mass

Body mass made up of muscle, bone and internal organs

10

What is the problem with body mass index?

It doesn't take account for body composition

11

What are 5 ways to measure body composition?

Skinfold thickness (uses pitchers to measure)
Underwater weighing (uses displacement in water to measure)
Air displacement (uses displacement in air to measure)
Bioelectrical impedance (a machine that measure body composition)
Dual Energy Xray (DXA) (expensive machine that accurately measures body composition)

12

Define visceral fat

Body fat that surrounds the organs

13

Define subcutaneous fat

Body fat that is under the skin

14

______ fat is associated with higher health risks than _________ fat

Visceral fat is associated with higher health risks than subcutaneous fat

15

Fun fact: Waist circumference is used to along with body mass index to estimate visceral fat

wow

16

What is classified obese when using waist circumference for males?

102 cm

17

What is classified obese when using waist circumference for females?

88 cm

18

What does having high waist circumference associate with?

Increased health risk

19

Where do you get energy in from? 4 things

Fat, carbohydrates, alcohol and protein

20

How does your body use energy? 3 things

Basal metabolic rate, thermic effect of food and physical activity

21

How much kcal/gram does fat give?

9 kcal/gram

22

How much kcal/gram does carbohydrate give?

4 kcal/gram

23

How much kcal/gram does protein give?

4 kcal/gram

24

How much kcal/gram does alcohol give?

7 kcal/gram

25

About what percentage does basal metabolic rate use in energy?

60-75%

26

About what percentage does thermic effect of food use in energy?

10%

27

About what percentage does physical activity use in energy?

15-30%

28

What determines the basal metabolic rate?

Genetics

29

What are 10 factors that can increase basal metabolism besides genetics?

Higher lean body mass, exercise, greater height and weight, male gender, pregnancy, lactation, growth, fever, elevated thyroid hormone levels and stimulant drugs such as caffeine and tobacco.

30

What is the primary dietary factor to regulate weight?

Regulating caloric intake