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Ex Phys > Body Composition > Flashcards

Body Composition Flashcards

1
Q

What is Body Composition?

A

refers to makeup of tissues of the body-often used in reference to % body fat

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2
Q

What is the most common model to describe body composition?

A

two compartment model:
1. fat mass
2. fat free mass

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3
Q

In the Two-Compartment Model of Body Composition, is there more fat or fat-free mass?

A

more fat-free mass

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4
Q

The body is composed of:

A
  • muscle
  • bone
  • fat mass (adipose tissue)
  • organs
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5
Q

fat mass

A
  • essential fat
  • non-essential (storage fat)
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6
Q

essential fat:

A
  • required for normal body function and metabolic fuel
  • located in body marrow, heart, lungs, liver, spleen, kidneys, intestines, muscles, and CNS
  • women: sex-characteristic fat related to childbearing
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7
Q

non-essential fat (storage fat)

A
  • required for protection and insulation
  • located around internal organs (internal storage fat)
  • located below the skin (subcutaneous storage fat)
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8
Q

Functions of fat:

A
  • insulation/cushioning
  • stored energy (greatest capacity)
  • structural (cell membrane)
  • involved in nerve conduction (myelin sheath)
  • critical for absorption of fat-soluble vitamins
  • backbone for steroid hormones
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9
Q

essential fat is used to keep and maintain:

A

homeostasis/normal function

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10
Q

energy storage

A
  • reliant on for reserve fuel when we do not have food quickly available to us, used for times when there would be a famine, etc.
  • body still treats it as time of abundance and is storing extra for later, when that is not needed because we have food all the time
  • body will treat candy as high-density nutrients because it has a higher number of calories (we consume for abundance)
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11
Q

structural

A
  • fat cells involved in nerve conduction
  • helps with transmission speed
  • helps with fat-soluble vitamins
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12
Q

brain needs fat to survive:

A
  • likes glucose as fuel bc its quick and efficient
  • if someone has a concussion, new evidence says that they should eat fats right away
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13
Q

the brain is composed of ___% fat

A

more than 60%

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14
Q

Danger of excess adipose tissue

A
  • curvilinear because there’s bad at both ends
  • heart disease
  • stroke
  • arthritis
  • hypertension
  • gallstones
  • diabetes
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15
Q

Dangers of minimal fat - malnutrition

A
  • depression
  • compromised immune system
  • infection
  • hormone dysregulation
  • anemia
  • hair loss
  • pregnancy complications
  • menstrual irregularities
  • bone loss (osteoporosis)
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16
Q

When there is minimal fat, the body starts taking away form things it deems:

A

unnecessary to survive

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17
Q

Types of Fat Cells

A
  • white adipocytes
  • brown adipocytes
  • beige adipocytes
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18
Q

White adipocytes

A
  • most abundant
  • primary role is to store fuel as lipid droplets
  • stored as triglyceride
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19
Q

Brown adipocytes

A
  • greater percent in infants and children than adults
  • increase resting energy expenditure and generate heat
  • contain large numbers of mitochondria
  • get color from larger presence of mitochondria
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20
Q

Beige adipocytes

A
  • function similar to brown adipocytes
  • increased energy expenditure
  • some ability to act as storage container and some to increase resting metabolism
  • bridge between other two
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21
Q

Body Mass Index (BMI)

A
  • most common technique in health care
  • body mass index = mass (kg)/height (m^2)
  • limitations: disregards proportion of fat mass vs fat free mass
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22
Q

Methods of Measuring Body Composition

A
  • underwater weighing
  • air displacement plethysmography
  • dual energy x-ray absorptiometry (DEXA)
  • bioelectrical impedance analysis (BIA)
  • sum of skinfolds
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23
Q

Underwater weighing and Air Displacement Plethysmography

A
  • both methods measure body density to estimate % body fat
  • body divided into fat free and fat mass
  • measurement of body composition
    underwater weighing or air displacement plethysmography used to measure body volume
  • underwater weighing is gold standard unless you have a DEXA
24
Q

Dual Energy X-ray Absorptiometry (DEXA)

A
  • two x-ray beams are used to determine whole body and regional estimates of lean tissue, bone density, and fat
  • SEE = 1.8%
  • popular technique with several advantages
  • disadvantages include expensive and certified medical personnel must perform the scan
  • low error rate
  • popular in osteoporosis studies
25
Q

SEE means:

A

regression model line of best fit

26
Q

Bioelectrical Impedance Analysis (BIA)

A
  • estimation of body composition
  • simple, fast technique
  • small electrical current is applied to one extremity and the voltage drop is measured at another extremity
  • lean tissue is a good conductor of electricity
  • fat tissue is a poor conductor
  • person’s hydration status can impact results
27
Q

skinfold method

A
  • prediction of body density from estimation of subcutaneous fat (20-70% of total fat)
  • thickness of subcutaneous fat is measured
  • specific sites on the body based on age, gender, and race
  • body density is calculated using siri equation and % body fat calculated from body density
  • SEE = 3.5%
28
Q

As we age, in both sexes, we see a higher accumulation of:

A

adipose tissue

29
Q

This structure is responsible for transmitting the AP deep into the muscle fiber

A

T-tubule

30
Q

Explain the body composition assessment known as DEXA

A
  • two x-ray beams are used to determine whole body and regional estimates of lean tissue, bone density, and fat
  • multicomponent model
31
Q

____ is defined as the amount of blood pumped by the heart each minute

A

cardiac output

32
Q

Change in body macronutrient energy stores =

A

energy intake - energy expenditure

33
Q

even though you burn a lower % of fat during high-intensity workout, is the amount burned in kcals the same as during a low-intensity workout?

A

yes, the idea that working at low-moderate intensity to burn the most fat is not true

34
Q

As VO2 max increases, what becomes the primary fuel source?

A

carbs more than fats

35
Q

cross over point in fuel utilization is when:

A

carbs overtake fats in dominant energy source

36
Q

___% is the lactate threshold

A

60%

37
Q

lactate threshold is the point where:

A

it switches to anaerobic

38
Q

rapid decrease in fat oxidation during exercise is also due to the type of muscle fiber being recruited which is:

A

type II

39
Q

Is there a large change in usage of plasma glucose during exercise?

A

no

40
Q

What energy source during exercise has a large change?

A

muscle glycogen (stored glycogen)

41
Q

More fat is called into play for:

A

long-duration exercises

42
Q

Less CHO is used during long-duration exercises so that the brain:

A

still has fuel to function

43
Q

Is CHO still being used during long-duration exercises?

A

yes, just not primary

44
Q

at the beginning of exercise, lots of fuel is being pulled from:

A

stored glycogen

45
Q

as activity goes on, stores components go lower and reliance on ____ goes up

A

blood glucose

46
Q

High-intensity work will lead to:

A
  • greater improvements in aerobic fitness
  • reduction in cardiovascular disease
  • improved sense of vigor
  • the harder the workload, the more calories will be used, including from fat
  • clients should train as hard as they can, within reason
47
Q

If someone wants to lose fat, it would be better to have them do:

A

high-intensity exercises

48
Q

rapid increase in frequency and duration of exercise before a client is ready can lead to:

A

orthopedic and cardiac complications

49
Q

Is there an ideal intensity for fat loss?

A

high intensity workouts are preferable

50
Q

optimal fat-free mass:

A

dependent on sport; i.e., endurance vs strength type sports, weight category events

51
Q

Optimizing fat-free mass:

A
  • resistance training
  • nutrition
  • drugs
52
Q

Hazards of too low relative body fat

A
  • menstrual dysfunction
  • disordered eating/eating disorders
  • bone mineral disorders
  • dehydration
  • chronic fatigue / chronic fatigue syndrom
53
Q

Cultural complications with idealizing low body weight:

A
  • obsession with being thin
  • self-esteem across age and gender
54
Q

obsession with being thin versus:

A
  • enjoying activity
  • aiming to be healthy
55
Q

self-esteem across age and gender

A
  • eating disorders
  • body dissatisfaction has been high among females
  • body dissatisfaction is now high among males
56
Q

Female Athlete Triad aka Relative Energy Deficiency (RED-S)

A
  1. Energy deficiency with or without disordered eating
  2. Menstrual disturbances / amenorrhea
  3. Bone loss / osteoporosis

Ex Phys (10 decks)

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