Body Composition Flashcards
What are the 3 major structure components that make up the body?
- Bone
- Muscle
- Fat
List 5 characteristics of the reference man.
- Taller
- Heavier
- Skeleton weighs more
- Larger muscle mass
- Lower fat content
What is average total body fat for the reference male and female?
Male: 15%
Female: 27%
What is the minimal fat percentage needed to maintain physiologic function in males and females?
Males: 3%
Females: 12%
Sex specific/characteristic fat is ______x higher in females than in males.
4x higher
Why is it important for females to have sex specific fat? (2)
- Needed for child bearing 2. Needed for hormone related function
What is storage fat? Purpose?
Consists of fat the accumulates in adipose tissue
Purpose: Nutritional reserve includes the fatty tissues that protects the internal organs from trauma and the larger subcutaneous fat volume deposited beneath the skin surface
What percentage of storage fat is found in females vs males?
Females: 15%
Males: 12%
True or False: Lean body mass does not contain fat stores.
FALSE
Contains 3% of fat stores within CNS, bone marrow and internal organs
What is fat free mass?
Body mass devoid of all fat
Physically active females with low body fat increase their chances of what 4 things?
- Delayed onset of menstruation
- Irregular menstrual cycles
- Complete cessation of the menses
- Increased risk of MS injury during vigorous exercise
What percentage of body fat is need to trigger the onset of menstruation? What % is needed to sustain a normal cycle?
17% body fat for onset of menstruation
22% body fat to sustain a normal cycle
What is leptin? Where is it made? What does it regulate?
- Satiety Hormone
- Made by fat cells which regulate the amount of fat stored in the body
- Regulates sensation of hunger and energy expenditure
A critical blood ____ level is necessary to trigger ______ ability in females.
- Leptin
2. Reproductive
Leptin serves as the mediator between the _____ and _______.
Adipose tissue
Gonads
What can a leptin deficiency lead to?
Delayed puberty and menarche
Female athletes who start training in high school or earlier show a lower lifetime of _______ occurrences.
Breast and reproductive organ cancer
Women who exercise _____ hours per week decrease their risk of breast CA by ____.
4 hours per week
50%
What is one reason why exercise may decrease risk of breast cancer?
Less production of estrogen produced over the patient’s lifetime
Losing weight could prevent ____ in every ____ cancer deaths in the US.
1 in every 6
What percentage of cancer deaths in males and females is caused by excessive weight?
Males: 14%
Females: 20%
True or False: Obesity makes cancer hard to find and treat.
TRUE
List the 3 somatotypes.
- Ectomorph: THIN
- Mesomorph: MUSCULAR
- Endomorph: FAT
BMI is derived from body _____ and _____.
Mass
Stature
What increases with increasing BMI?
Risk of disease
BMI does not take into consideration _____.
Body composition
What BMI values indicate good health, overweight, and obesity?
Good health = 18.5-24.9
Overweight= 25-29.9
Obese= 29.9+
The longer the duration of exercise the greater the______.
caloric burning effect
What type of training best alters body composition?
Circuit-resistance training
_______ exercise shrinks fat cells.
Aerobic exercise
Excess _____ often parallels reduced _____ than increased _____.
Weight gain
Physical activity
Caloric Intake
True or False: Increased physical activity increases food intake.
FALSE
Energy intake and expenditure are not balanced in the same direction
True or False: Physical activity does not burn many calories.
FALSE
A combination of what 2 things facilitates a negative energy balance (weight loss) the best?
- Increased physical activity
2. Caloric restraint
Individuals who maintain high ______ gain less weight than weaker counterparts.
Muscular strength
Where on the body does fat loss occur? (2)
- Upper body subcutaneous fat
2. Deep abdominal fat
True or False: Spot reduction does work in decreasing fat in targeted areas of the body.
FALSE
Spot reduction does not work
_____ is the #1 public health problem and the second leading cause of preventable death in the US.
Obesity
What is obesity?
Excessive enlargement of the body’s total quantity of fat or the excess storage of energy in adipose tissue
When does obesity typically begin?
Early Childhood
Increases risk of adult obesity by 3x
At what age does excessive fatness typically begin to develop?
25-44 years of age
Obesity may be caused the congenital absence of the _____ hormone.
LEPTIN
Obesity is a ____ disease and a major risk factor for ____.
Chronic degenerative
Heart disease
What is the male pattern for obesity?
Fat in upper body and abdomen
Apple shape/android obesity
What is the female pattern for obesity?
Fat in lower body, hips, thighs, and buttocks
Pear shape/gynoid obesity
List 5 diseases that can be caused by upper body obesity.
- CAD
- HTN
- Elevated blood lipids
- Stroke
- Diabetes
Risk is due to visceral fat deposits in close approximation to portal circulatory system
What is the major structural difference in adipose tissue cellularity between obese and non obese individuals?
CELL NUMBER
- A non obese person has 25-30 billion fat cell
- An obese person can have over 260 billion fat cells
True or False: Fat cells will shrink following weight loss with decrease in number
FALSE
Fat cells will shrink following weight loss BUT with no change in number
List 2 diets that are considered to be Fad diets because of the hazards they place on the body.
- Ketogenic Diets
2. High Protein Diets
