4 — body comp + diabetes Flashcards
Metabolic syndrome
(MetS or Metabolic X)
[basics]
: Coexistence of visceral fat, imparied fasting glucose, or overt diabetes Mellitus
- Reduced HDL
- Increased BP
- Triglyceride
[not a clear definition, but used to define the presence of these]
MetS diagnosis
- Central obesity
≥ 94cm for men
≥ 80 cm for women - TWO of these
- Raised TG level (≥150mg/dL)
- Reduced HDL (men <40 mg/dL, women <50mg/dL)
- Raised BP (SBP≥130, DBP ≥85)
- Raised fasting plasma glucose (FPG) (≥100mg/dL)
MetS prevention and treatment
- Movement and diet!
- HDL
- Minimize processed foods + sugar
- Loose weight
–> Weight loss surgery (bariatric surgery)
Overweight and obesity
The proportion of total body weight that is fat
Overweight: above the recommended range
Obesity: more serious degree of overweight (health risks)
30 BMI
Body composition
: relative amount of fat mass and fat-free mass
(FFM = Bone, water, muscle, CT, organs, and teeth)
Essential fat
Crucial for normal functioning
Men = 3-5%
Women = 8-12%
Non-essential fat = adipose tissue
Visceral organs, subcutaneous
Fat-free body mass index
: amount of muscle mass relative to height
Total body fat = weight * (body fat% / 100)
Lean weight = weight * (1-(body fat % / 100))
FFMI = (lean weight/2.2) / ((feet + 12.0 + inches)*(0.0254)2
Problems with low-fat level + muscle mass
- Reproductive, circulator, and immune disorders
- RED-s (relative energy deficiency in sports)
- More in endurance sports
- Not enough calories => performance drops
Ways of Estimating Body Composition
Caliper/skinfold
Thickness are measures + summed to find average
Calculations
Human error
Underwater weighing
Percentages of fat/fat-free weight
Body density (water displacement)
Bod pod
Air displacement
Bioelectrical impedance analysis (BIA)
Electrical current sent through body
Resistance can determine body comp
DEXA (dual-energy X-ray Absorptiometry)
Body scan
Obesity + T2D
Glucose allostasis: less insulin produced by B cells in the pancreas
- Desensitizes GLUT transporters
(Muscle cell surface, gates, physical change => increased blood glucose) - Abdominal produce “pro-inlammatory”
=> less sensitive to insulin
Low adiponectin (= fat burner)
- Increases with exercise
Diabetes mellitus
disruption of normal glucose metabolism
Type 1 diabetes (definition)
Pancrease produced too little or no insulin (auto-immune)
- Genetic or viral
Type 2 diabetes (definition)
Pancreas doesn’t produce enough (and/or) resistance to insulin
Gestational diabetes
2-5% of pregnant women
Pre-diabetes
elevated blood glucose levels
Diabetes — saturated fat
Cell membrane composition
Inramyocellular lipids form in muscle cells
=> affecting receptors => sensitivity decrease
(blocks insulin-signalling process)
Diabetes testing
Blood sample
Acute diabetes blood sample
- Fasting glucose test
- Oral glucose tolerance test
- Random glucose test
- Urine sample
- Shouldn’t have glucose/ketones
- If present, means using fatty acids NOT glucose
Type 1 — insulin
Lower glucose within 30 mins
Peak effect = 2-5 hours after
High intensity training = increased sugar levels => hyperglycemic
Low intensity training = decrease => hypoglycemic
Type 1 — Physiological effects of exercise
Increase adiponectin
Decrease pro-inflam chemicals
Decreases high sensitivity-c reactive protei (measures inflammation)
Decreased HbA1c (~5% ideal)
Type 1 — FITT (cardio)
HIIT/Weight training (keep in mind hyperglycemia)
Moderate aerobic (keep in mind hypoglycemia)
F = daily, help glucose control
I = 60-90% of max HR
20-60 min/week
BETTER IN THE MORNING
Type 2 — effects of exercise
Multisystemic benefits
Exercise (cardio/strength)
Muscle, brain, adipose tissue, pancreas, liver, blood
Type 2 — FITT (cardio)
Aerobic (moderate)
60-90% of max HR
20-60min/week
3-5x a week (daily if taking insulin therapy)
BETTER IN THE EVENING
FITT (all diabetes)
F = min 2x/week (optimal 3-4)
I = light to moderate (60-75% 1RM)
T = 6-10 exercises, 10-15 reps, 2-3 sets
- More endurance
- Strength would be <6 reps
T = major muscle groups (lower body + core for balance)
