Body Comp

Question 1

Laboratory methods for measuring body comp

Answer 1

Underwater weighing
Air plethysmography (BOD POD)
DEXA*
CT/MRI

Question 2

Field methods for measuring body comp

Answer 2

Skinfolds

Bioelectrical impedence analysis (Tanita)

Question 3

Ideal weight

Answer 3

According to BMI

18.5-24.9 kg/m2

Question 4

Ideal % body fat

Answer 4

Male: 10-22% (>25% is obese)
Female: 15-25% (>35% is obese)

Question 5

Childhood obesity

Answer 5

Hyperplasia of adipocytes instead of hypertrophy

Question 6

With high fat diet

Answer 6

After 3 weeks: hyperinsulinemia, decreased insulin sensitivity, decreased glucose uptake, hyperglycemia

Question 7

Causes of obesity

Answer 7

Environment (decreased energy expenditure, increased energy consumption)
Appetite
Genetics

Question 8

Obesity-producing environment

Answer 8

Bigger portion sizes, convenience food, nutrient density

Question 9

Signals that influence hunger and satiety

Answer 9

Leptin (from adipocytes)
CCK
NPY
Stretch
Glucose/insulin

Question 10

Weight loss

Answer 10

Most weight loss with diet and exercise

Exercise maintains FFW, increases fat utilization, decreases fat stores

Question 11

What is lost with weight loss?

Answer 11

Week 1: 70% water, 25 % fat
Week 2-3: 70% FAT
Week 4: 85% FAT

Question 12

Effective dieting

Answer 12

reasonable reduction in caloric intake
nutritionally balanced
losses are no more than 1-2 lb/week

Question 13

Consequences of severe weight loss

Answer 13

Dehydration
Chronic fatigue
Female athlete triad
Little long-term success

Question 14

Signs an athlete is not eating enough

Answer 14

Hungry and irritable, lightheaded and shaky, weight loss, excessively fatigued, amenorrhea, frequent injury or sickness, arrested growth, disordered eating

Question 15

Consequences of menstrual dysfunction

Answer 15

No spike in estrogen

estrogen is necessary for bone health and is cardioprotective

Question 16

Recommendations for female athlete triad

Answer 16

Focus on caloric balance
Educate on healthy weight, eating habits, cycle regularity
Promote healthy body image
Track menstrual cycle

Question 17

Cholesterol lowering diet

Answer 17

As effective as statins in reducing LDL

Question 18

BMI not accurate for…

Answer 18

Younger than 19 or older than 70

Women who are pregnant or breast feeding, competitive athletes, body builders, chronically ill

Question 19

Regional fat distribution

Answer 19

Android (apple) - greater health risks

Gynoid (pear)

Question 20

Waist-to-Hip standards

Answer 20

Men: high risk (>1), moderate (0.9-1), low risk (0.85)
Women: high risk (>0.85) moderate (0.8-0.85), low risk (<0.8)

Question 21

Tanita scale (BIA)

Answer 21

Determines fat to lean muscle content via electrical current

Quick, easy, less prone to investigator error

Question 22

Skinfold testing

Answer 22

Most widely used
Men: chest, abs, thigh
Women: triceps, suprailiac, thigh
Not ideal for very obese individuals

Question 23

How to improve body comp

Answer 23

Exercise and nutrition
Combinations of 30-60 minute low to moderate aerobic activity per day
Mild caloric restriction
Resistance training 2-3x/week