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Questions and Answers
What hormones are released by the adrenal glands in response to stress signals from the hypothalamus?
What is one recommended strategy for coping with anxiety and stress?
How can one put stress in perspective according to coping strategies?
What diet recommendation is made to manage stress?
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What can be beneficial for encouraging further healthy eating changes?
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Which of the following is considered a common trigger for eating when not hungry?
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What should you do when you encounter a food cue that you cannot avoid?
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What is a potential action to take if you regularly encounter a cue, such as passing a vending machine?
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How can one keep a food diary most effectively?
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Which is NOT an example of a cue that leads to non-hungry eating?
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Which approach is essential when faced with unavoidable food cues?
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Why is skinfold analysis considered a practical method for assessing body composition?
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According to the CDC, what percentage of American adults are classified as overweight?
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What was the obesity rate in the U.S. for adults in 1962?
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What trend has been observed concerning overweight and obesity rates in the U.S.?
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What is a characteristic of moderate-intensity physical activity?
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Which activity is classified as vigorous-intensity?
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To achieve weight loss, what is necessary alongside physical activity?
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Which of the following statements is true about physical activity and weight management?
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What should individuals consider about the amount of physical activity needed for weight management?
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Study Notes
Body Composition Measurement Methods
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Dual Energy X-Ray Absorptiometry (DEXA):
- Replaces underwater weighing as the new "gold standard."
- Uses low-radiation X-rays to distinguish bone mineral, improving accuracy.
- Can diagnose bone density diseases, found in many physicians' offices.
- A full body scan takes just a few minutes to determine body fat percentage.
- Major drawbacks include high cost and the need for trained professionals.
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Air Displacement (Plethysmography):
- Alternative to underwater weighing, measuring body density through air displacement.
- Uses a device like the Bod Pod; individual sits in a chamber to assess volume.
- Suitable for individuals with water phobias.
- Generally less expensive than DEXA, but accuracy is slightly lower than underwater weighing.
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Bio-electrical Impedance Analysis (BIA):
- Measures fat-free mass (FFM) based on electrical conductivity.
- Lean tissue conducts electricity well; fat tissue contains little water and is a poor conductor.
- Low-level electrical current is sent through the body, measuring resistance to estimate body fat.
- The most accurate devices use electrodes on hands and feet; margin of error is 3-5%.
- Influenced by hydration status; factors like recent exercise and meal timing can affect results.
- Affordable and portable, requiring limited training.
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Skinfold Analysis:
- Simple and affordable method based on measuring thickness of skin folds at various sites.
- Assumes the amount of subcutaneous fat correlates with overall body fat.
- Margins of error are about 4-7%, depending on caliper quality and technician skill.
- Requires specific equations to increase accuracy based on age, gender, ethnicity, and activity level.
Trends in Obesity
- A staggering 70.7% of American adults are classified as overweight based on BMI.
- 37.9% of those are considered obese.
- Obesity rates have increased dramatically from 32% overweight and 13% obese in 1962, indicating a growing public health concern.
Physical Activity Guidelines
- To maintain weight: Aim for 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity weekly.
- To lose weight and maintain weight loss: Likely requires more physical activity along with dietary changes.
Definitions of Intensity
- Moderate Intensity: Noticeably faster breathing and heart rate, but can converse. Examples include brisk walking, light yard work.
- Vigorous Intensity: Significant increase in heart rate and breathing. Examples include running, swimming laps, and competitive sports.
Handling Eating Triggers
- Identify common triggers for eating when not hungry, such as environmental cues or emotional states.
- Develop strategies to avoid these cues or replace unhealthy habits with healthier ones.
- Focus on awareness and planning to mitigate situations leading to unhealthy eating.
Strategies for Stress Management
- Techniques include taking breaks, practicing yoga, and maintaining a healthy diet.
- Prioritize adequate sleep and regular exercise to manage health.
- Use deep breathing, positive thinking, and humor to cope.
- Accept that some stressors are unavoidable and focus on controlling reactions instead.
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Description
Explore various methods used to measure body composition, including Dual Energy X-Ray Absorptiometry (DEXA), Air Displacement Plethysmography, and Bio-electrical Impedance Analysis (BIA). Learn about their advantages, disadvantages, and applications in clinical settings. This quiz will deepen your understanding of these techniques and their relevance in assessing health.
