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KNSS 214: Introduction to Personal Fitness > Body Composition > Flashcards

Body Composition Flashcards

1
Q

What is body composition?

A
  • the make up of the body: fat and non fat components

- fat mass vs. lean body mass

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2
Q

What values do we get when measuring body composition?

A
  • body mass index (BMI - kg/m^2)
  • waist circumference (cm)
  • percent body fat (%)
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3
Q

What is body mass index (BMI)?

A
  • BMI = weight (kg)/height (m^2)

- an index or ratio of our body weight vs height

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4
Q

How do you convert from pounds to kilograms?

A

divide weight in pounds by 2.2046

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5
Q

How do you convert inches to centimetres?

A

multiply by 2.54

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6
Q

What is considered underweight according to BMI?

A

< 18.5

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7
Q

What is considered normal weight according to BMI?

A

18.5-24.9

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8
Q

What is considered overweight according to BMI?

A

25-29.9

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9
Q

What is considered obese according to BMI?

A

30+

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10
Q

What is not considered with BMI? Problems with it?

A

?

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11
Q

Why is waist circumference a good test?

A
  • low cost (measuring tape)

- one of the best clinical tools for assessing body composition based risk for disease

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12
Q

Where do you measure for the waist circumference test?

A
  • measure 3 cm above the iliac crest (palpated easily)

- iliac crest is higher in men than in women

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13
Q

What are 5 key things to remember when performing the waist circumference test?

A
  • best way to measure it is with other measures ie. BMI
  • make sure tape is not twisted
  • make sure tape it is even
  • tape is taut, but not indenting the skin
  • record the numbers
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14
Q

What is considered increased risk for disease according to waist circumference measurements for men and women?

A
  • > 102 cm in men (40 inches)

- > 88 cm in women (35 inches)

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15
Q

Describe the waist-to-hip ratio test.

A
  • better predictor of health outcomes vs BMI or waist circumference
  • compliments BMI as it does not consider entire body weight
  • waist circumference/hip ratio
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16
Q

What is considered increased disease risk according to waist-to-hip ratio?

A

<0.4 or 0.5-0.7

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17
Q

What is considered very low disease risk according to waist-to-hip ratio?

A

0.4-0.5

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18
Q

What is considered high disease risk according to waist-to-hip ratio?

A

> 0.7

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19
Q

Describe BIA testing.

A
  • bioelectrical impedance analysis
  • small electrical currents
  • can be done using electrodes and a specific device
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20
Q

What common scale uses BIA technology?

A
  • tanita scales

- gives value for body fat %

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21
Q

What are the downfalls of BIA testing?

A
  • accuracy is limited

- dependent on several factors such as menstrual cycle, total body water

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22
Q

Why does total body water have an effect on BIA testing?

A
  • water conducts electricity

- fat barely has any water

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23
Q

What are the caliber types used to conduct skinfold testing?

A
  • harpenden (best)
  • lange
  • plastic
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24
Q

Describe the sites used for skinfold testing.

A
  • 3-7 sites
  • more sites = greater accuracy
  • taken on right side of the body
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25
Q

What are two things to consider when looking at skinfold testing?

A
  • depends on the skill of the technician, requires a lot of practice
  • consistency is key (same technician, same time of day, avoid exercise)
26
Q

What are the downfalls to skinfold testing?

A
  • body fat percent is less important than reducing chronic disease
  • uncomfortable, requires very little clothing worn
  • cumbersome
  • you don’t need to be ripped to be healthy
27
Q

What technology does bod pod testing use?

A
  • air displacement

- pressure sensors determine air displayed by body

28
Q

How is bod pod testing calculated?

A

body volume = air volume (no person) - air volume (with person)

29
Q

What are the downfalls to bod pod testing?

A
  • little clothing worn (bathing suit)
  • little movement once inside
  • claustrophobia
  • takes time
  • may overestimate body fat
30
Q

What technology does hydrostatic weighing use?

A
  • underwater weighing

- compares to regular weight (fat is a more buoyant tissue)

31
Q

What are the downfalls of hydrostatic weighing?

A
  • need access to a hydrostatic weigh tank
  • cost
  • considerable time required
  • participant has to be in little clothing (bathing suit)
  • relies on participant exhaling maximally or value is estimates (room for error)
32
Q

What technology does dexa testing use?

A
  • dual energy x-ray absorptiometry

- x-ray scan can tell bone density etc.

33
Q

Which test was the former “gold standard”, and which test is now considered the “gold standard”?`

A
  • former: hydrostatic weighing

- current: dexa

34
Q

What are the pros and cons of dexa testing?

A
  • pros: error of measurement is extremely low

- cons: expensive

35
Q

Why is body composition assessment important?

A
  • baseline measure
  • recognition of risk, realization defeats the feeling of invincibility
  • may be difficult to hear, but necessary
36
Q

_______ may not be as important for those seeking health gains.

A

body fat %

37
Q

What is the set point theory?

A
  • works like a thermostat: maintains fairly constant body fat content, keeps adipose tissue storage within a limited range
  • alters metabolic processes
  • ignores influence of exercise
38
Q

According to set point theory, what happens if weight loss occurs?

A

the body recognizes the change and increases appetite (energy conservation), v.v.

39
Q

What is the obesity gene?

A
  • FTO (fat mass and obesity-associated) gene discovered in 2007
  • may predict overweight or obesity
40
Q

A carrier of the obesity gene variant weighs how many more pounds than someone without the gene?

A

2.5 lbs

41
Q

Having 2 copies of the obesity gene variant would could add an extra __ lbs (on average).

A

6.5

42
Q

How many minutes of physical activity and structured exercise may be enough to attenuate weight gain associated with the obesity gene?

A

60 mins/week

43
Q

What is basal metabolic rate?

A
  • the minimal amount of calories necessary for the body to survive and maintain function of organs/systems
  • more lean mass = greater BMR
44
Q

According to basal metabolic rate, with extreme dieting, what happens?

A
  • BMR adjusts
  • plateau in weight loss that cannot be adjusted for with exercise
  • body is in conservation mode
  • can expend around 15% fewer calories with weight loss of 10%
45
Q

Why are carbs necessary for fat burn?

A
  • fats can be broken down only when carbs are available

- need to consume some carbs to metabolize/breakdown fat

46
Q

What happens if we only restrict calories as a weight management method?

A
  • lean mass loss

- this weakens organs, muscle, and slows metabolism

47
Q

Name 4 factors that affect weight management.

A
  • hormones (regulation of appetite)
  • sleep (component of enhanced health)
  • monitoring (keeping track regularly)
  • exercise (balancing intake and expenditure)
48
Q

Describe leptin.

A
  • produced by fat cells
  • stimulates feeling of fullness/satiety
  • suppresses food intake and stimulates metabolism, leads to weight loss
49
Q

What does lack of exercise do in regards to leptin?

A

leads to leptin resistance

50
Q

Describe ghrelin.

A
  • produced in the stomach and other tissues
  • stimulates appetite
  • levels increase with weight loss in those who were obese
51
Q

How is adequate sleep important for weight management?

A
  • prevents weight gain
  • increases the body’s ability to lose weight
  • lack of sleep leads to disruption of hormonal balances (elevates ghrelin levels, decreases leptin levels)
52
Q

Those who get <6 hours of sleep per night typically have a BMI of…

A

28.3 (overweight)

53
Q

Those who get around 8 hours of sleep per night typically have a BMI of…

A

24.5 (normal)

54
Q

How many pounds per week is considered healthy weight loss?

A

1-2 lbs

55
Q

Why is aerobic fitness necessary?

A

required for weight loss and weight maintenance

56
Q

Why is strength training necessary?

A
  • building lean body mass = greater BMR (caloric expenditure)
  • energy required to repair/build muscles after training (protein synthesis)
57
Q

What is the former idea related to intensity and duration, and what is the truth?

A
  • former idea: lower intensity exercise burns more % fat vs. carbs
  • truth: higher intensity exercise (even for shorter durations) burns more total calories and fat
58
Q

What DASH diet aim to do?

A

reduce blood pressure

59
Q

What does Weight Watchers do?

A

assess diet on a points system, based on caloric content of food

60
Q

What is the Atkins diet?

A

low carb, high fat, protein relatively high

61
Q

What is the downfall of diet fads?

A
  • temporary

- cannot target a specific area for weight loss (physiologically impossible)

62
Q

Name 6 guidelines to healthy and realistic weight loss.

A
  • follow a low fat, high fibre diet
  • use moderation
  • exercise regularly
  • include both moderate and vigorous exercise
  • monitor your weight fluctuations
  • get enough sleep

KNSS 214: Introduction to Personal Fitness (13 decks)

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