PBH 165 Final Exam

• Overweight


  Having a body weight more than 10% above healthy recommended levels, having a BMI of 25-29.9

  
• Obesity


  Having a body weight more than 20% above healthy recommended levels, in an adult, a BMI of 30 or above
• Body Mass Index (BMI)


  • A number calculated from a person's weight and height that is used to assess risk for possible present or future health problems
  • Not gender-specific and does not measure a percentage of body fat but instead provides a measure of being overweight and obese rather than just weight alone

  
• Classes of obesity


  • Class 1 - BMI greater than 30 but less than 35
  • Class 2 - BMI of greater than 35 but less than 40
  • Class 3 - BMI greater than 40, who are often referred to as morbidly obese

  
• At current rates, almost half of the world's adult population could have overweight or obesity by 2030
• Obesogenic


  Environmental conditions that promote obesity

  
• Factors contributing to overweight and obesity


  • Genes, Hormones, and Metabolism
  • Environmental Factors
  • Psychosocial and Economic Factors
  • Lack of Physical Activity

  
• Thrifty genes


  Genes that cause a slowed down metabolism in response to caloric restriction
• Basal Metabolic Rate (BMR)


  Innate energy-burning capacity, the energy the body uses to maintain basic vital functions
• Resting Metabolic Rate (RMR)


  Energy expenditure of the body under BMR conditions plus other daily sedentary activities
• Exercise Metabolic Rate (EMR)


  Energy expenditure occurring during exercise
• Some obese people may have an excessive number of fat cells, ranging from 25-35 billion in a normal weight person to 200 billion in an extremely obese person

  
• Hyperplastic obesity


  Increase in the number of fat cells, with critical periods for development being the last 2-3 months of fetal development

  
• Hypertrophy


  The ability of fat cells to swell and shrink, without an increase in the number of fat cells in adulthood
• Weight gain may be tied to both the number of fat cells in the body and the capacity of individual cells to enlarge
• Environmental factors contributing to overweight and obesity


  • Greater access to high-calorie foods
  • Sedentary activities replacing physical activity
  • Maternal nutrition, obesity, and diabetes during gestation and lactation
  • Drugs
  • Sleep deprivation
  • Race and ethnicity interwoven with environmental factors
  • Obesity stigma
• Obesity stigma is a major threat to overweight and obese children's self-esteem

  
• Essential fat


  Fat needed for the maintenance of life and reproductive functions

  
• Storage fat


  The nonessential fat that makes up the remainder of the fat reserves
• Being underweight, or having extremely low body fat, can cause problems
• BMI Calculation


  1. Divide weight in kilograms by height in meters squared

  2. Or use the formula: weight in pounds / height in inches squared x 703

  
• Limitations of BMI


  • Water, muscle, and bone mass are not included in the calculations
  • Muscle weighs more than fat, meaning a well-muscled person could be classified as obese
  • People under 5 feet or older with little muscle mass may be misclassified

  
• Waist Circumference and Ratio Measurements

  Where you carry fat may be more important than how much you carry, as abdominal fat is more threatening than fat in other regions

  
• A waistline greater than 40 inches in men and 35 inches in women may indicate a health risk
• Calories and Energy Balance


  Understanding the relationship between calorie intake and energy expenditure is key for weight management
• Managing Your Weight

  1. Improve your eating habits

  2. Understand calories and energy balance

  3. Include exercise to increase BMR, RMR, or EMR and burn more calories
• Physical activity


  All body movements produced by skeletal muscles, resulting in substantial increases in energy expenditure
• Exercise


  Planned, structured, and repetitive bodily movement with a final or an intermediate objective for the improvement or maintenance of physical fitness
• Exercise is a type of physical activity, but not every physical activity is exercise
• Cardiorespiratory Fitness


  • Ability to sustain aerobic whole-body activity for a prolonged time
• Aerobic Exercise


  Any exercise that requires oxygen to make energy for prolonged activity
• Aerobic Capacity (power)


  The volume of oxygen the muscles consume during exercise, also known as maximal aerobic power (VO2 max)
• Muscular Strength


  Amount of force a muscle or group of muscles can generate in one contraction
• Muscular Endurance


  A muscle's ability to exert force repeatedly without fatigue or sustain a muscular contraction
• Flexibility


  The range of motion, or the amount of movement possible, at a particular joint or series of joints
• Body Composition


  Describes the relative proportions of body fat and lean (muscle, bone, water, organs) tissues
• Skill-related components of physical fitness


  • Agility
  • Balance
  • Coordination
  • Power
  • Speed
  • Reaction time
• FITT


  Frequency, Intensity, Time, Type
• Target heart rate


  Determined by subtracting your age from 220 (males) or 226 (females) to get your maximum heart rate (MHR)
• Borg's rating of perceived exertion (RPE)


  Another method of determining intensity