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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
What are two things to consider when looking at skinfold testing?
- depends on the skill of the technician, requires a lot of practice - consistency is key (same technician, same time of day, avoid exercise)
26
What are the downfalls to skinfold testing?
- 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
What technology does bod pod testing use?
- air displacement | - pressure sensors determine air displayed by body
28
How is bod pod testing calculated?
body volume = air volume (no person) - air volume (with person)
29
What are the downfalls to bod pod testing?
- little clothing worn (bathing suit) - little movement once inside - claustrophobia - takes time - may overestimate body fat
30
What technology does hydrostatic weighing use?
- underwater weighing | - compares to regular weight (fat is a more buoyant tissue)
31
What are the downfalls of hydrostatic weighing?
- 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
What technology does dexa testing use?
- dual energy x-ray absorptiometry | - x-ray scan can tell bone density etc.
33
Which test was the former "gold standard", and which test is now considered the "gold standard"?`
- former: hydrostatic weighing | - current: dexa
34
What are the pros and cons of dexa testing?
- pros: error of measurement is extremely low | - cons: expensive
35
Why is body composition assessment important?
- baseline measure - recognition of risk, realization defeats the feeling of invincibility - may be difficult to hear, but necessary
36
_______ may not be as important for those seeking health gains.
body fat %
37
What is the set point theory?
- 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
According to set point theory, what happens if weight loss occurs?
the body recognizes the change and increases appetite (energy conservation), v.v.
39
What is the obesity gene?
- FTO (fat mass and obesity-associated) gene discovered in 2007 - may predict overweight or obesity
40
A carrier of the obesity gene variant weighs how many more pounds than someone without the gene?
2.5 lbs
41
Having 2 copies of the obesity gene variant would could add an extra __ lbs (on average).
6.5
42
How many minutes of physical activity and structured exercise may be enough to attenuate weight gain associated with the obesity gene?
60 mins/week
43
What is basal metabolic rate?
- the minimal amount of calories necessary for the body to survive and maintain function of organs/systems - more lean mass = greater BMR
44
According to basal metabolic rate, with extreme dieting, what happens?
- 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
Why are carbs necessary for fat burn?
- fats can be broken down only when carbs are available | - need to consume some carbs to metabolize/breakdown fat
46
What happens if we only restrict calories as a weight management method?
- lean mass loss | - this weakens organs, muscle, and slows metabolism
47
Name 4 factors that affect weight management.
- hormones (regulation of appetite) - sleep (component of enhanced health) - monitoring (keeping track regularly) - exercise (balancing intake and expenditure)
48
Describe leptin.
- produced by fat cells - stimulates feeling of fullness/satiety - suppresses food intake and stimulates metabolism, leads to weight loss
49
What does lack of exercise do in regards to leptin?
leads to leptin resistance
50
Describe ghrelin.
- produced in the stomach and other tissues - stimulates appetite - levels increase with weight loss in those who were obese
51
How is adequate sleep important for weight management?
- 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
Those who get <6 hours of sleep per night typically have a BMI of...
28.3 (overweight)
53
Those who get around 8 hours of sleep per night typically have a BMI of...
24.5 (normal)
54
How many pounds per week is considered healthy weight loss?
1-2 lbs
55
Why is aerobic fitness necessary?
required for weight loss and weight maintenance
56
Why is strength training necessary?
- building lean body mass = greater BMR (caloric expenditure) - energy required to repair/build muscles after training (protein synthesis)
57
What is the former idea related to intensity and duration, and what is the truth?
- 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
What DASH diet aim to do?
reduce blood pressure
59
What does Weight Watchers do?
assess diet on a points system, based on caloric content of food
60
What is the Atkins diet?
low carb, high fat, protein relatively high
61
What is the downfall of diet fads?
- temporary | - cannot target a specific area for weight loss (physiologically impossible)
62
Name 6 guidelines to healthy and realistic weight loss.
- 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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