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Kin 200 > Body composition > Flashcards

Body composition Flashcards

1
Q

What are some factors that explain differences in athletic performance?

A

Differences in body composition can partially explain these differences. For example, endurance athletes will have different body compositions than strength athletes

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2
Q

How does aging affect body composition?

A

Aging causes a loss of lean tissue and an increase in the proportion of fat in the whole body.

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3
Q

Describe typical sex differences in body composition

A

Females generally have a higher fat percentage and lower lean mass than males. However, athletic individuals of both sexes tend to be “lean.”

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4
Q

What health issues are related to body composition?

A

Poor nutrition, eating disorders, muscle wasting, and relationships with other diseases (e.g., diabetes) are health issues related to body composition.

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5
Q

What factors have a strong influence on body fat levels?

A

Genetics has a strong influence on body fat levels. Also, the current environment seems to be driving the obesity epidemic due to increased energy intake and decreased energy expenditure

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6
Q

What are some environmental factors leading to increased body fat levels?

A

Factors include the availability of large-portioned, fast, energy/calorie-dense, inexpensive food, and jobs and daily living that require less physical labor, combined with increasing technology advancements.

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7
Q

What is the limitation of using gross body mass (scale weight) to understand body composition?

A

Gross body mass only provides part of the information about body composition. You need to separate body mass into measurable components to represent the composition of the body accurately

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8
Q

How does the number of measurable components affect the accuracy of body composition estimations?

A

The greater the number of measurable components, the greater the accuracy of estimating body composition.

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9
Q

What are the two main models for assessing body composition?

A

The two-compartment model and multiple (3 or more) compartment models. Various measurement techniques exist to assess these

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10
Q

What are the two types of fat mass?

A

Essential fat and storage fat.

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11
Q

Where is essential fat typically found?

A

Essential fat is usually intracellular, found in bone marrow, the central nervous system (CNS), muscles, and organs such as the heart, lungs, and liver

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12
Q

Where is storage fat found?

A

Storage fat is found in both subcutaneous adipose tissue and visceral fat in the thoracic and abdominal areas. Visceral fat is the intra-abdominal fat between and inside body cavities

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13
Q

Does lean body mass (LBM) include essential fat? What is LBM composed of?

A

Lean body mass (LBM) usually includes essential fat but not storage fat. It is composed of muscle, bone, and organs

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14
Q

What is fat-free mass (FFM), and how is it calculated?

A

Fat-free mass is body mass devoid of all fat. It’s calculated as:
Fat-Free Mass = LBM - Essential Fat.

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15
Q

Explain the portal theory and its implications for health

A

The portal theory suggests that visceral fat releases inflammatory molecules and fat into the portal vein, which connects to the liver, causing various health issues

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16
Q

List some potential health consequences of high visceral fat

A

Liver disease, diabetes, hyperlipidemia, coronary heart disease (CHD), obesity, and metabolic syndrome

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17
Q

What are some consequences of excessively low body fat and FFM?

A

Consequences include loss of function/weakness/”frailty,” endocrine, reproductive and immune dysfunction, and excessive bone and muscle mass loss

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18
Q

In what activities are the consequences of excessively low body fat and FFM most notable?

A

Running, figure skating, dance, gymnastics, and bodybuilding

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19
Q

What are the two main hypotheses explaining excessively low body fat and FFM in athletes?

A

The exercise stress hypothesis (due to chronic high activity) and the energy availability hypothesis (due to a negative energy balance)

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20
Q

What is the male athlete triad?

A

It consists of disordered eating, hormonal imbalance (suppression of testosterone), and muscle/bone loss

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21
Q

What is direct assessment of body composition?

A

Direct assessment involves chemically analyzing body tissue or dissecting cadavers to separate fat and non-fat components

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22
Q

Describe the limitations of direct assessment methods

A

Direct assessments are invasive and not feasible for living individuals. The limited number of cadaver studies also raises concerns about the generalizability of findings

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23
Q

What are some examples of indirect assessment methods for body composition?

A

Indirect methods include laboratory techniques like underwater weighing, BodPod, and DEXA (dual-energy X-ray absorptiometry), as well as clinically convenient methods such as height/weight charts, body mass index (BMI), skinfolds, circumferences, bioelectrical impedance, and near-infrared interactance

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24
Q

How does underwater weighing (hydrostatic weighing) work?

A

Underwater weighing determines body density (BD). This density is used to calculate body fat percentage using a prediction formula. Fat-free mass percentage can then be calculated. The technique is based on the principle that fat floats (lower density) and fat-free mass sinks (higher density)

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25
Q

Explain the formula basis for underwater weighing

A

Body Density (g/ml) = Body Mass ÷ Body Volume. Body mass is determined by weighing the body. Body volume is determined by the amount of water displaced when the body is submerged

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26
Q

Describe Archimedes’ Principle and its relevance to underwater weighing

A

Archimedes’ Principle states that a submerged object experiences an upward buoyant force equal to the weight of the water it displaces. This buoyant force is equal to the apparent weight loss of the object in water. This principle is applied in underwater weighing to determine body volume by measuring the apparent weight loss of the body when submerged

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27
Q

How does the weight of a person underwater relate to their body density and fatness?

A

The less someone weighs underwater, the less dense they are, indicating a higher body fat percentage, and vice versa

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28
Q

What are the ‘cavities’ in the body that need to be accounted for in underwater weighing, and why?

A

Air-filled spaces in the body, like the lungs (residual volume) and gastrointestinal tract, affect underwater weight. These need to be accounted for because they make the body weigh less underwater than it should based on its true tissue density

29
Q

What are some common equations used to convert density to body fat percentage from underwater weighing?

A

Siri (1961), Brozek (1963), and Lohman (1986) equations

30
Q

What is the greatest source of variability in predicting % fat from underwater weighing?

A

The assumption that fat-free tissue has a constant density of 1.1 g/ml. Various equations have been developed to account for variations based on factors like gender, age, and race

31
Q

Identify sources of error in underwater weighing

A

○ Inaccurate prediction of residual volume
○ Estimation of gastrointestinal tract volume/gas
○ Variations in body cavity size
○ The assumption of constant densities for fat and fat-free tissues
○ Tester, subject, and protocol errors
○ Racial and gender differences

32
Q

What is the estimated accuracy of underwater weighing for body fat?

A

At best, ± 2-4% for body fat

33
Q

What is DEXA and how does it work?

A

Dual-Energy X-ray Absorptiometry (DEXA) is a three-compartment model (lean soft tissue, fat soft tissue, and bone) that uses low-dose radiation to scan the whole body, providing regional and whole-body composition data

34
Q

What is the estimated accuracy of DEXA for body fat?

A

At best, ± 2-4% for body fat

35
Q

How does the BodPod work to assess body composition?

A

The BodPod uses air displacement plethysmography to determine body volume. Body volume is determined by the reduction in air volume in the chamber after the subject enters. This volume is then used to calculate body density, which is used to determine body fat and FFM percentages using similar formulas as underwater weighing

36
Q

What is the skinfold technique, and what does it measure?

A

It involves measuring the thickness of skinfolds, including the skin, at various sites around the body that can be anatomically landmarked. The measurements can be used to predict body fat percentage or body density, which can then be used to predict body fat percentage or reported as a sum of skinfold thicknesses

37
Q

How is the skinfold technique related to underwater weighing?

A

Most formulas for skinfolds are based on underwater weighing, making them double indirect measures of body composition.

38
Q

What is the estimated error of measurement for skinfolds in predicting body fat?

A

At best, ± 5% for predicting body fat but likely higher

39
Q

What are the sources of error in the skinfold technique?

A

○ Landmark identification
○ Amount of skinfold pinched
○ Sites selected
○ Types of calipers used (jaw tension = 10 g/mm2)
○ Time taken for reading
○ Tester, subject, and protocol errors

40
Q

What is Body Mass Index (BMI), and how is it calculated?

A

BMI = body mass (kg) / height² (m). It is a crude index but reasonable for health screening and large populations

41
Q

What are the World Health Organization (WHO) BMI classifications?

A
  • < 18.4: underweight
  • 18.5-24.9: normal weight
  • 25-29.9: overweight
  • ≥ 30: obese (class 1, 2, and 3)
42
Q

What are the limitations of BMI, particularly for athletes?

A

It is not accurate for active individuals or athletes because it does not differentiate between muscle mass and fat mass. For example, athletes may have a high BMI due to high muscle mass but low body fat percentage.

43
Q

Describe the limitations of BMI in reflecting body composition differences

A

Individuals with the same height and weight can have the same BMI but completely different body compositions

44
Q

What are some other techniques for assessing body composition?

A

Circumferences, near-infrared interactance, and bioelectrical impedance.

45
Q

What is an important consideration when choosing a body composition assessment method?

A

Seek the most valid and reliable method available and be aware of the error involved.

46
Q

What is the “Mirror Method” for assessing body composition?

A

It involves looking in the mirror to assess body composition. While subjective, it can be a helpful tool for self-monitoring, especially if combined with awareness of potential biases and comparisons.

47
Q

What are some important considerations when using the “Mirror Method?”

A

Be aware of potential biases such as body dysmorphia and the tendency to compare oneself to others.

48
Q

What type of acute exercise is generally more effective for utilizing fat as a fuel?

A

Low-intensity, long-duration exercise where fat is utilized for energy.

49
Q

What is RER, and what does a low RER indicate?

A

Respiratory Exchange Ratio (RER) is the ratio of carbon dioxide produced to oxygen consumed during exercise. A low RER indicates a greater reliance on fat as fuel

50
Q

How does the duration of low-intensity exercise affect fat burning?

A

The longer the low-intensity exercise bout, the greater the proportion of fat burned

51
Q

What fuel sources are used during long-distance exercise?

A

While fat is a primary fuel source, long-distance exercise also utilizes glycogen/glucose and even some amino acids

52
Q

What fuel sources are primarily used during high-intensity exercise?

A

High-intensity exercise relies more on glycolysis and uses more glucose/glycogen as a fuel source, resulting in less fat utilization

53
Q

What is a benefit of high-intensity exercise regarding energy expenditure?

A

It increases overall or total energy expenditure in a shorter time

54
Q

Why might individuals involved in high-intensity, intermittent activities or interval training have low body fat percentages?

A

Research indicates that high-intensity interval training (HIT) might lead to greater fat loss, potentially due to increased EPOC and other factors

55
Q

Describe the study by Tremblay et al. comparing low-intensity training (LIT) to high-intensity interval training (HIT)

A

This study showed that HIT resulted in a 9-fold greater decrease in skinfolds compared to LIT, despite less total energy expended over the training period

56
Q

What did a systematic review and meta-analysis by Steele et al. conclude about body composition changes between interval training and moderate-intensity continuous training?

A

The review concluded that the pattern of intensity and volume during endurance exercise has minimal influence on changes in fat mass and FFM, which are likely to be minimal regardless of training type. However, this review has been contradicted by numerous studies

57
Q

List reasons why high-intensity interval training (HIT) may burn more fat

A
  • Increased fat metabolism between intervals for energy restoration
  • Greater EPOC
  • Potential increase in resting metabolic rate (RMR)
  • Appetite suppression leading to lower caloric intake
  • Better muscle mass maintenance compared to LIT
58
Q

What is an important consideration for individuals starting HIT?

A

While generally safe for healthy individuals, precautions and modifications may be needed based on individual health conditions and fitness levels

59
Q

What is the most important factor in achieving a caloric deficit for fat loss, regardless of exercise type?

A

The key factor is expending more calories through exercise (HIT or LIT) than consumed through diet

60
Q

How does strength training contribute to body composition and weight management?

A

Strength training increases lean body mass (LBM), which increases resting metabolic rate (RMR), leading to greater calorie expenditure even at rest

61
Q

What is the most successful and healthy approach to manage body fat?

A

Combining caloric restriction with increased caloric expenditure through exercise

62
Q

Provide an example of the +/- rule for managing body fat

A

Add 250 kcals of activity and decrease 250 kcals of food intake

63
Q

What is the limitation of relying solely on caloric restriction (dieting) for fat loss?

A

While it may yield short-term results, it is not sustainable and can lead to muscle loss, metabolic adaptations, and difficulty maintaining weight loss in the long run

64
Q

Is weight management as simple as calories in vs. calories out?

A

Theoretically yes, but in practice, no. While a caloric deficit is necessary for weight loss, various individual factors can influence how the body responds to caloric intake and expenditure

65
Q

What factors influence muscle mass gain with strength training?

A

○ Genetics
○ Hormonal status
○ Training experience
○ Nutrition/supplements
○Training program
○ Age
○ Gender

66
Q

Can the amount of muscle gain with strength training be accurately predicted

A

No, there is no good way to predict how much muscle an individual will gain

67
Q

What is a reasonable expectation for muscle mass gain per month with strength training?

A

Be skeptical of claims exceeding 3 lbs/month (1.2 kg) of muscle gain, assuming an average genetic profile, proper nutrition, and a suitable training program

68
Q

What are the key takeaways regarding body composition, health, and fitness?

A
  • Body composition is crucial for health, fitness, work, and athletics and can be measured using various indirect techniques.
  • High body fat, especially visceral fat, is linked to an increased risk of obesity, type 2 diabetes, CHD, and hyperlipidemia.
  • Strength training can increase LBM but at a modest rate, requiring proper training, nutrition, and genetics.
  • Being too lean can also pose health risks and is often associated with eating disorder

Kin 200 (7 decks)

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