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APPLIED PHYS (KN) > Body Composition > Flashcards

Body Composition Flashcards

1
Q

What are the major structural components of body composition?

A

Muscle
Fat
Bone

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2
Q

Theoretical Model of body composition is based on ____

A

Reference man and reference woman

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3
Q

Theoretical Model is based on average ______ obtained from detailed measurements of thousands of individuals

A

Physical dimensions

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4
Q 
Reference man for theoretical model is:
Taller/shorter
Heavier/lighter
Skeleton weighs more/less
Larger/smaller muscle mass
Higher/lower fat content

*Choose which

A 
Taller
Heavier
More
Larger
Lower
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5
Q

Total average body fat for male should be _____%

A

15%

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6
Q

Normal body fat for females is ____%

A

27%

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7
Q

What are the reasons for the differences in the Theoretical Model of body comp?

A

Behavioral
Biological
Hormonal

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8
Q

________ is fat stored in bone marrow, heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid-rich tissues throughout CNS

A

Essential fat

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9
Q

What is essential fat?

A

Fat required for normal physiologic functioning

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10
Q

What essential fat is acceptable for females? Males? What does it include in females?

A

Females 12%
Males 3%
In female, essential fat includes sex-specific or sex-characteristic fat

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11
Q

Essential fat is is ____ x higher in females than males

Why?

A

4x

Additional fat is biologically important for child-bearing and other hormone related function

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12
Q

_____ consists of fat the accumulates in adipose tissue

A

Storage fat

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13
Q

What is storage fat used for

A

Nutritional reserve includes the fatty tissues that protects the internal organs from trauma and the larger subcutaneous fat volume deposited beneath the skin

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14
Q

What is the storage fat amount for females?

Males?

A

Females 15%

Males 12%

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15
Q

_____ contains a small % of essential fat stores (3%) within the CNS, bone marrow, and internal organs

A

Lean body mass

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16
Q

_______ is body mass devoid of all fat

A

Fat free mass

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17
Q

In normally hydrated healthy adults the only difference between the fat-free mass and the lean body mass is the essential lipid rich stores in the _______, _______, _____, and _________

A

Bone marrow, brain, spinal cord, internal organs

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18
Q

There is a biological lower limit of a person’s body mass- below this level impaired health status occurs
Men:
Women:

A

Men: 3%
Women: 12-14% (values <10% rarely reported)

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19
Q

T/F: Appearing thin or skinny means that the skeletal frame is small and the body fat is low

A

FALSE

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20
Q

Physically active females with low body fat increase their chances of:
(3 things)

A
  1. Delayed onset of mensturation
  2. Irregular menstrual cycles
  3. Complete cessation of menses
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21
Q

T/F: Physically active females with low body fat increase risk of musculoskeletal injuries when they participate in vigorous exercise

A

TRUE

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22
Q

Body senses when energy reserves are inadequate to sustain pregnancy and a _______ is triggered with low body fat

A

Hormonal or metabolic disturbance

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23
Q

T/F: Long term physical stress may disrupt hypothalamic-pituitary-adrenal axis modifying the gonadotropin-releasing hormone

A

True

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24
Q

What is the BF% needed for onset of menstruation?

BF% to maintain normal cycle?

A

17% onset

22% normal

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25
Q

Females: Those with normal fat levels may have _______ and those with a body fat below _______ may still have normal cycles

A

Amenorrhea

<17%

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26
Q

What is the satiety hormone? It is made by fat cells which regulates the amount of fat stored in the body. Does this by adjusting both the sensation and of hunger and adjusting energy expenditures

A

Leptin

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27
Q

Critical blood leptin level is necessary to trigger ______ ability in females

A

Reproductive ability

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28
Q

Leptin is a mediator between _____ and the ____

A

Adipose tissue and the gonads

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29
Q

T/F: Onset of menarche is closely related with the achievement of certain body weight or body fat %

A

TRUE

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30
Q

_____ is the mediator on the hypothalamic-pituitary-gonadal axis

A

Leptin

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31
Q

Fat cells exert their regulatory effect on menarche through synthesis of ______

A

Leptin

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32
Q

T/F: Delayed onset of menarche generally found in active females may provide positive health benefit

A

TRUE

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33
Q

T/F: Female athletes who start training in high school or earlier show a lower lifetime occurrence of CA of breast and reproductive organs as well as non reproductive systems CA compared to less active counterparts

A

TRUE

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34
Q

Women who exercise __ hours per week decrease risk of breast CA by 50%

A

4 hours

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35
Q

Why might exercise help reduce risk of cancer for women?

A

Less estrogen produced over person’s lifetime

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36
Q

Losing weight can prevent 1 of every ____ deaths by CA in US

A

6

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37
Q

Excess weight can account for ____% of CA deaths in men and ___% of CA deaths in women

A

14%, 20%

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38
Q

T/F: no link between fat and brain, skin, or bladder CA

A

True

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39
Q

T/F: overall link between fat and CA is stronger in men

A

False

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40
Q

Increased fat increases amount of _____ in blood which increases risk of CA of female reproductive system

A

Estrogen

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41
Q

Increased fat increases risk of _____ which increases risk of CA in esophagus

A

Acid reflux

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42
Q

Increased fat increases ____ which prompts body to create hormone causing cells to multiply

A

Insulin

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43
Q

What are the 3 somatotypes?

A

ectomorph- thin
Mesomorph- muscular
Endomorph- fat

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44
Q

BMI is derived from ____ and ____

A

Body mass and stature

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45
Q

what is the BMI equation?

A

BMI = body mass (kg)/height squared (m^2)

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46
Q

Generally a BMI between ___ and ___ is consistent with good health

A

18.5-24.9

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47
Q

BMI for overweight is

A

25-29.9

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48
Q

BMI above _____ delineates obesity

A

29.9

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49
Q

T/F: BMI takes body composition into account

A

False

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50
Q

What are the limitations of using a height-weight table?

A
  • invalidated estimates of body frame size
  • data primarily derived from white populations
  • focus on mortality data that may not reflect obesity-related comorbidities
  • provide no assessment of body comp
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51
Q

T/F: duration of exercise has effect on fat loss

A

True- longer duration = more caloric burning effect

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52
Q

T/F: Generally there is no selective effect of running, walking, or biking in altering body composition

A

True

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53
Q

T/F: circuit-resistance training does not alter body comp

A

False

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54
Q

Weight loss occurs with 5 days per week and ___-___ kcal per session or ______ minutes per week total volume

A

500-1000 kcal, 300 minutes

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55
Q

______ exercise shrinks fat cells

A

Aerobic

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56
Q

Excess weight gain often parallels reduced ____ rather than increased ____

A

physical activity

Caloric intake

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57
Q

Increased ____ with dietary restraint maintains weight loss more efficiently than long-term ________ alone

A

PA

Caloric restriction

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58
Q

There is a negative energy balance by increased PA: (3 things)

A
  1. Unbalanced energy balance equation
  2. Improves physical fitness
  3. Improves health risk profile
59
Q

T/F: Increased PA or weight control favorably alters body comp and fat distribution for children AND adults

A

True

60
Q

T/F: Increased PA increases food intake

A

FALSE (this is a misconception)

61
Q

Sedentary persons DO or DO NOT (pick one) balance energy intake and energy expenditure in the direction of intake

A

Do NOT

62
Q

Increased PA by overweight, sedentary individuals DOES or DOES NOT alter physiologic needs and automatically produce compensatory increases in food

A

DOES NOT

63
Q

T/F: PA does not burn many calories

A

FALSE (misconception)

64
Q

Calorie expending effects of _____ PA add up considerably over time

A

Increased

65
Q

T/F: PA energy cost varies due to ________ in performance styles, technique, terrain, temperature, wind resistance, and intensity of participation

A

Individual differences

66
Q

Combinations of _____ PA with caloric ______ offer more flexibility for achieving negative energy imbalance than either exercise or diet alone

A

Increased

Restraint

67
Q

Dietary restraint plus increased PA through lifestyle changes offers health and weight loss benefits similar to those combining ______ and ______ program of structured PA

A

Dietary restraint

VIGOROUS program

68
Q

Adding PA to weight control program facilitates better ________ of fat loss than reliable on only food restriction or only increased PA

A

Long term maintenance

69
Q

Adding PA to a weight loss program favorably modifies composition of lost weight. _____ fat loss, ____ lean tissue loss, and ______ or enhancement of physical capacity

A

Increased
Less
Maintenance

70
Q

Total energy expended in PA relates in a ________ manner for weight loss

A

Dose-response

71
Q

A reasonable goal increases moderate PA to _____ min daily (_____/week)

A

60-90

300

72
Q

Focus on increased ______ rather than _____ for weight loss

A

DURATION

Intensity

73
Q

Energy cost of weight bearing exercises relates directly to _______. An overweight person expends ____ energy than average weight person.

A

Body weight

More

74
Q

Resistance training positively affects muscular strength and FFM during weight loss compared with programs using only _____

A

Food restriction

75
Q

Individuals who maintain _____ muscle strength gain ______ weight than weaker counterparts

A

Higher

Less

76
Q

Regular resistance training reduces coronary heart disease risk, improves glycemic control, favorably modifies the lipoprotein profile, and increases _________

A

Resting metabolic rate

77
Q

What is the selective effect that exists among diverse modes of big-muscle aerobic activity with equivalent energy expenditures to favorably reduce body weight, body fat, skin fold thickness, and girth?

A

THERE IS NONE

78
Q

When you add exercise to weight loss, it _______ the drop of rate in resting metabolism

A

BLUNTS

79
Q

Benefits of adding exercise to dietary restriction for weight loss:

  • _______ overall size of energy deficit
  • facilitates lipid mobilization and oxidation, especially from _____ adipose tissue depots
  • increases relative body fat loss by preserving ________
  • ____ drop in resting metabolism that accompanies weight loss by conserving and increasing fat-free body mass
  • requires less reliance on _____ to create energy deficit
  • contributes to long-term success of weight loss effort
  • provides significant health-related benefits
  • offsets deterioration in immune system function that often accompanies weight loss
A
  • increase
  • visceral
  • fat-free body mass
  • blunts
  • calorie restriction
80
Q

Decreases in body fat with exercise training and/or caloric restriction preferentially mobilize and reduce upper body _____ and deep _______ rather than the more resistant fat deposits in the gluteal and femoral regions

A

Subcutaneous

Abdominal fat

81
Q

Does an increase in a muscle’s metabolic activity stimulate relatively greater fat mobilization from the adipose tissue in proximity to the active muscle?

A

No

82
Q

PA _______ cause greater fatty acid release from fat pads directly over active muscle

A

Does not

83
Q

T/F: You can spot reduce fat loss

A

False

84
Q

Largest percent of all (men and women) fall within this weight category in the US

A

Overweight or obesity (70%)

85
Q

In NJ, 36.7% are ______ and 17.7% are _____

A

Overweight

Obese

86
Q

The cure rate for obesity is less than ___%

A

5% (less than it is for cancer)

87
Q

What rank is obesity as a public health problem

A

1

88
Q

What is the definition of obesity?

A

Excessive enlargement of body’s total quantity of fat or excess storage of energy in adipose tissue

89
Q

What percentage BF is categorized as obesity for men/women?

A

Men: >20%
Women: >30%

90
Q

Overweight is more prevalent in ____ and ____

A

Women, minority groups

91
Q

34.9% of population is classified as _____

A

Obese

92
Q

T/F: by 2030, 1/3 of americans will be obese

A

F: 1/2!

93
Q

Obesity is the _____ leading cause of preventable deaths in the US

A

2nd

94
Q

In the past 30 years, obesity has ____ among American children 6-11 to nearly 15% and more than 17% in youth ages 2-19

A

Tripled

95
Q

T/F: OW Children and adolescents, regardless of final body weight as adults, demonstrate higher risk of illness as adults than counterparts of normal weight

A

TRUE

96
Q

If a child is obese, likelihood for adult obesity is ___x greater

A

3

97
Q

Excessive fatness develops slowly during adult years… ages _____ are the danger years

A

25-44

98
Q

A 35 yo man gains between .44 and 1.76 lbs of fat each year until the _____th decade of life (11-44 lbs of fat)

A

6th

99
Q

Women put on more than ____ lbs of fat between 25 and 34 years

A

30

100
Q

Unknown to what extent “creeping obesity” during adulthood reflects a normal ________

A

Biological pattern

101
Q

Over _______% of adult population is obese

A

25%

102
Q

What are some causes of obesity? (8)

A 
Heredity
Hormonal imbalances
Alterations in homeostatic mechanism
Cultural habits
Inadequate PA
Improper diet
Environmental
103
Q

What are some specific factors that may lead to obesity? (4)

A

Eating patterns
Environment
Food packaging
Body image

104
Q

What are 4 biochemical factors that can alter obesity?

A

DIT
Fidgeting
Basal body temp (if low- thyroid problem)
Brown fat- metabolically active fat

105
Q

Does genetic makeup cause obesity? Explain

A

No- but it does lower the threshold for development of the disease and contributes significantly to the weight gain variability observed among individuals fed identical caloric intakes

106
Q

About ____% of the variation among people in % BF and total fat mass is biologically determined by genetic factors

A

25%

107
Q

Larger (30%) of variation in % BF is associated with ______ effect

A

Cultural

108
Q

Genetic connection to obesity provides sound rationale for viewing obesity as _____

A

A disease

109
Q

Researchers link human obesity to a mutant gene- congenital absence of ______ hormone, the body weight regulating substance produced by fat and released into bloodstream acting on hypothalamus

A

Leptin

110
Q

Does short or long term exercise meaningfully affect leptin levels?

A

Neither

111
Q

Linkage of genetic and molecule abnormalities to obesity allows researchers to view over-fatness as a ____ rather than a ______ flaw

A

Disease

Psychological

112
Q

Regular PA effectively impedes ______ and adverse changes in _______

A

Weight gain

Body composition

113
Q

Current national guidelines recommend minimum of _______ minutes of moderate daily PA

A

30-60

114
Q

Recommendation to increase to _______ minutes daily PA to combat weight gain

A

80-90

115
Q

Overweight and obesity are associated with increased overall rate of _____

A

Death.

116
Q

Obesity is an independent an powerful risk factor for _____ … the excess fat drives this relationship

A

Heart disease

117
Q

The NIH concludes that obesity should be viewed as a _____

A

Chronic, degenerative disease

118
Q

Obesity is a major cause of ______ death

A

Preventable

119
Q

Impaired _____ tolerance and diminished QOL emerge in obese children and adolescents

A

Glucose

120
Q

______, elevated blood sugar, postmenopausal ________, elevated total _______, and low ____ cholesterol increase risk of poor health at any given level of excess weight

A

Hypertension
Breast cancer
Cholesterol
HDL

121
Q

Increased loads on major joints can lead to pain and discomfort, complication from ____, inefficient _______, and reduced mobility

A

OA

Body mechanics

122
Q

________ increase specific health risks:
depression, low self-esteem, GERD, impaired cardiac function, L ventricular dysfunction, abnormal lipid levels, asthma, sleep apnea, CHD, gallstones, T2DM, renal, colon, breast cancer, OA, stress incontinence, gout, menstruated irregularities, infertility, pregnancy complications

A

Increasing fat levels

123
Q

Normal waist circumference for men and women

A

Men: 102 cm
Women: 88 cm

124
Q

What is the ratio for significant health risk for waist-to-hip for males and females?

A

Males: >0.95
Females: >0.80

125
Q

What are the male and female patterns for obesity?

A

Male: upper body, particularly the abdomen- apple shape, android obesity
Females: lower body, hips, thighs, buttocks- pear shaped or gynoid obesity

126
Q

Upper body obesity is a risk for: (5)

A 
CAD
HTN
Stroke
Elevated blood lipids
DM
127
Q

Risks from upper body obesity due to _____ fat deposits in close approximation to portal _______

A

Visceral

Circulatory system

128
Q

______ fat is more metabolically active than fat located on the hips and thighs

A

Visceral

129
Q

Major structural difference in adipose tissue cellularity between the obese and non-obese is ________: more obese you are, the more ______ you have

A

Cell number

Fat cells

130
Q

Non obese person has ________ billion fat cells

A

25-30 bill

131
Q

Obese person can have over _____ billion fat cells

A

260 bill

132
Q

Fat cells will shrink following weight loss with ________

A

No change in NUMBER

133
Q

Some research has suggested that alterations in fat cell ____ and _____ can be achieved- modification early nutrition and exercise

A

Size and number

134
Q

Some evidence that fat cells will undergo _____ exists

A

Hyperplasia

135
Q

Cell reaches upper limit of size and pre-adipocyte pool provided additional adipocytes to increase cell number with concomitant increase in quantity of fat stored within the ______ and between _____

A 
Liver
Muscle fibers (belly fat)
136
Q

No evidence that _____ are released to a greater degree from the fat pads directly over exercising muscle- no spot reduction

A

Fatty acids

137
Q

______ exercise is the only kind to SHRINK the fat cells (does not get rid of them)

A

Aerobic

138
Q

T/F: you can get rid of fat cells

A

FALSE- just shrink

139
Q

Evidence suggests that a decrease in PA closely parallels _____ rather than an increase in ______

A

Weight gain

Calories

140
Q

Ketogenic diet emphasizes _____ restriction while generally ignoring calorie content

A

CHO

141
Q

Hazards of the ______ diet include:

  • raises serum uric acid levels
  • alters electrolyte concentrations
  • causes acidosis
  • aggravates kidney problems
  • elevates blood lipids
  • depletes glycogen stores leading to fatigue
  • causes relative dehydration
A

Ketogenic

142
Q

Extremes of dietary protein cause suppression of appetite through reliance on lipid metabolism and _____ formation

A

Ketone

143
Q

Hazards of high protein diet: (3)

A
  • strain on kidneys and liver function
  • electrolyte imbalance
  • lean-tissue loss

APPLIED PHYS (KN) (7 decks)

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