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Exercise Physiology > 3: Body Composition > Flashcards

3: Body Composition Flashcards

1
Q

What is body composition?

A

the body’s relative amounts of fat mass and fat free mass (bone, water, muscle, CT, organ tissues, and teeth)

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2
Q

What is somatotyping?

A

the human body is composed of:

  1. roundness
  2. muscularity
  3. linearity
    - various sports require sport-specific body types for achieving optimal performance
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3
Q

What are endomorphs?

A

exhibit a round appearance and predominance of the gut and visceral organs
- common sports: wrestling, weihgt lfiting and throwing events

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4
Q

What are mesomorphs?

A

exhibit predominance muscle

- common sport: body building, swimming, decathlon

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5
Q

What ectomorphs?

A

predominance of linearity and tend to be tall and thin

common sports: marathon, basketball, horse racing, high jumps

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6
Q

What is Body mass index?

A

a measure of relative body weight correlating highly with more direct measures of body fat

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7
Q

How do you calculate BMI?

A

dividing the weight in kg by square of the height (metres)

Kg/m^2

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8
Q

What are the four categories of BMI

A

underweight (BMI < 18.5)
Normal eight (BMI 18.5 to 24.9)
overweight (BMI 25 to 24.9)
obese (BMI> 30)

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9
Q

What are the components of body compositions?

A 
fat componenet (% BF)
non-fat component (lean body mass)
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10
Q

What are absolute measurements?

A

kg, cm, 1/min

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11
Q

What are relative measurements?

A

%, x/kg, ml/kg/min

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12
Q

What are essential fat?

A

needed for normal physiologic function

  • found within tissues such as muscles, nerve cells, bone marrow, intestines, heart liver and lungs
  • about 3% of total weight in men, 12% in women
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13
Q

what are storage fat?

A 
stored in adipose, mostly subcutaneous
insulator to retain heat
energy substrate for metabolism
padding against trauma
men=  12% = stored around weight
women = 15% = stored in hips/thighs
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14
Q

What is overweight?

A

total body weight above a recommended range for good health

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15
Q

what is obesity?

A

over-fat; characterized by excessive accumulation of body fat; excess of body fat beyond some particular standard

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16
Q

carb loading

A

the longer you can spare your glycogen stores, the longer you can go

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17
Q

what are factors contributing to excess body fat?

A
  • people underestimate portion sizes
  • eating - compared to the past, americans consume more calories, more refined and simple CHO and eat out more often
  • the environment
  • PA declined
  • Psychosocial factors include eating as a means of coping and cultural and family influences
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18
Q

What is glycogen

A

polysaccharide

full of glucose

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19
Q

What is creeping obesity?

A

obese individuals are often viewed as gluttonous, they generally do not consume large amounts of Kcal. Physically ative individuals shown to consume more kcal than obese idnviduals.
obesity is often the result of too little activity rather than over eating
result: of long term change in energy balance that results in gradual fat gain over a period of time

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20
Q

What are health implications fo overweight and obesity?

A

33% rise in type 2 diabetes,
400,000 premature deaths annually
- obesity is one of the 6 major controllable risk factors for heart disease
other health problems: coronary heart disease, stroke, hypertension, osteoarthritis, some cancer
weight loss of 5-10% in obese individuals can reduce the risk of certain disease

21
Q

measuring body fat

A 
skin fold calipers
hydrostatic weighing
body pod
bioelectrical impedance
DEXA
22
Q

Skinfold thickness

A

several sites measured, should be taken on the right side

men: chest, abdomen, thigh
women: triceps, suprailium, tight

23
Q

Hydrostatic Weighting

A

Calculate body fat, the following measurements are needed:

  1. body weight on land
  2. underweight body weight
  3. water density at the performed temperature
  4. residual lung volume

compare regular weight with under water weight
fat is more buoyant to get percent of fat
drawbacks: slow process, lung capacity, aquaphobic people

24
Q

The bod pod- air displacmeent

A

utilizes sensors accuracy; air displacement and body volume
body density and percent body fat then determined
easy to use speed
not readily available - cost
efficacy in different populations to be determined size accommodations

25
Q

Bioelectrical Impedance Analysis (BIA)

A

flow of electricity thorugh tissue/fat
related to level of body fat
influenced by hydration state

cost and accurarcy

26
Q

Dural energy x-ray absorptiometry (DEXA)

A

used most frequently in medical facilities and research
very low dose x-ray
not readily available
measures: total body fat; fat distribution; bone density

27
Q

Were is the energy in your body?

A

in triglycerides but theres a lot of water that comes along with that

28
Q

What happens when energy intake = ouput

A

no change in body mass

29
Q

How do you increase body mass related to energy balance equation

A

increase intake

30
Q

how do you decrease body mass?

A

increase output

31
Q

What are the components of total energy expenditure?

A

physical acitvity+ thermic effect of exercise (TEE) + thermic effect of food (TEF)+ resting metabolism (REE) = total energy expenditure

32
Q

What is basal metabolic rate?

A

a measure of the amoutn of energy per unit of tiem enxessary to keep the body alive at compelte rest.

33
Q

what is RMR?

A

resting metabolic rate

the amount of E required by the maintain a non-active, but later state

34
Q

how many kcals is burned in 1 litre of 02 consumed?

A

5 kcal

35
Q

What are genetic facotrs affecting REE?

A
  1. amount of metabolically active tissue possessed
  2. age
  3. sex
  4. natural hormonal activity
  5. body size and surface area
  6. body composition
36
Q

What are the effects of body composition on REE?

A
  1. loading body weight generally lowers REE
  2. very low-calorie diets may significantly decrease the REE in obese individuals by lowering levels of thyroid hormones
  3. maintaining normal weight while reducing body fat and increasing muscle mass may raise the REE
37
Q

the decline in the REE associated with aging may be partially due to…?

A
  1. physical inactivity
  2. muscle tissue loss (sarcopenia)
  3. accumulation of body fat
38
Q

Environmental factors and REE

A

a. caffeine raises REE
b. smoking cigarettes raises REE
c. Climatic conditions that may raise REE
(heat;cold;altitude exposure)

39
Q

Thermic effect of exercise (TEE) has a role in total daily E expenditure

A

a. REE 60-75%
b. TEF 5 - 10%
c. TEE = 15-30%

40
Q

thermic effect of food (TEF)

what is it

A

energy required for the digestion and absorption of food
estimated to be 10% of total caloric intake for the day
proteins increase TEF more than CHO
effect of TEF on RMR is very small

41
Q

Thermic effect of food (TEF)

A

a. highest about one hour after meal and lasts for about 4 hours
b. the greater the caloric content of the meal, the greater the effect
c. protein (25%), alcohol (15%) and CHO (8%) significantly increase the TEF whereas the effect of fat (3%) is minimal
d. increase REE about 8 - 10% percent from mixed meal
e. Accounts for approx 5-10 percent of total daily energy expenditure
f. studies report the TEF is significantly higher in lean subjects compare to obese

42
Q

Physical Activity

A

any kind of PA requires energy expenditure above resting
increased by voluntary physical activities
can be influenced most readily and to be largest extend, the most variable
modifies resting metabolism!

43
Q

Most important factor affecting TEE is intensity of exercise

A
  • efficiency of mvt will affect caloric expenditure
  • increases in air or water resistance increase caloric expenditure exponentially
  • the heavier the load, the greater the caloric cost.
44
Q

Two key determinants of Total energy expenditure: intensity and duration

A

Choose activities that use large muscle groups and are performed continuously
Walking
(1) Slow walking uses one-half the number of calories per mile as running
(2) Walk at a vigorous pace   energy expenditure
(3) Climbing stairs makes walking more vigorous
(4) At given walking speed, hand weights will  energy expenditure

45
Q

Other aerobic activities and Energy expenditure

A
  • Swimming a given distance takes about four times as much energy as running
  • Bicycling costs one-third the energy to cover a given distance compared to running
  • Running costs 1 C/kg/kilometer or 0.73 C/lb/mile
  • In-line skating at twice the speed of running would use about the same Calories per mile
  • Low-impact aerobic dance may use 9-10 C/min and is less likely to induce injuries to the legs
46
Q

physical activity INCREASES muscle

A
  • functional tissue!
  • more active metabolically than adipose tissue-protein synthesis requires energy (to build and to maintain)
  • emphasized when weight loss plateaus
  • does not occur with dieting (opposite may occur)
47
Q

1 lb uses ____ kcal per day?

A

35 kcal

48
Q

What is the best way to increase muscle?

A

a combination of diet and exercise

49
Q

lifestyle should focus on what to make changing in body composition

A

–Regular physical activity, endurance exercise, and strength training
–Moderate energy intake
–Physical activity is the key to long-term success

Exercise Physiology (9 decks)

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