Body Composition Flashcards
What are the major structural components of body composition?
Muscle
Fat
Bone
Theoretical Model of body composition is based on ____
Reference man and reference woman
Theoretical Model is based on average ______ obtained from detailed measurements of thousands of individuals
Physical dimensions
Reference man for theoretical model is: Taller/shorter Heavier/lighter Skeleton weighs more/less Larger/smaller muscle mass Higher/lower fat content
*Choose which
Taller Heavier More Larger Lower
Total average body fat for male should be _____%
15%
Normal body fat for females is ____%
27%
What are the reasons for the differences in the Theoretical Model of body comp?
Behavioral
Biological
Hormonal
________ is fat stored in bone marrow, heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid-rich tissues throughout CNS
Essential fat
What is essential fat?
Fat required for normal physiologic functioning
What essential fat is acceptable for females? Males? What does it include in females?
Females 12%
Males 3%
In female, essential fat includes sex-specific or sex-characteristic fat
Essential fat is is ____ x higher in females than males
Why?
4x
Additional fat is biologically important for child-bearing and other hormone related function
_____ consists of fat the accumulates in adipose tissue
Storage fat
What is storage fat used for
Nutritional reserve includes the fatty tissues that protects the internal organs from trauma and the larger subcutaneous fat volume deposited beneath the skin
What is the storage fat amount for females?
Males?
Females 15%
Males 12%
_____ contains a small % of essential fat stores (3%) within the CNS, bone marrow, and internal organs
Lean body mass
_______ is body mass devoid of all fat
Fat free mass
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 _________
Bone marrow, brain, spinal cord, internal organs
There is a biological lower limit of a person’s body mass- below this level impaired health status occurs
Men:
Women:
Men: 3%
Women: 12-14% (values <10% rarely reported)
T/F: Appearing thin or skinny means that the skeletal frame is small and the body fat is low
FALSE
Physically active females with low body fat increase their chances of:
(3 things)
- Delayed onset of mensturation
- Irregular menstrual cycles
- Complete cessation of menses
T/F: Physically active females with low body fat increase risk of musculoskeletal injuries when they participate in vigorous exercise
TRUE
Body senses when energy reserves are inadequate to sustain pregnancy and a _______ is triggered with low body fat
Hormonal or metabolic disturbance
T/F: Long term physical stress may disrupt hypothalamic-pituitary-adrenal axis modifying the gonadotropin-releasing hormone
True
What is the BF% needed for onset of menstruation?
BF% to maintain normal cycle?
17% onset
22% normal
Females: Those with normal fat levels may have _______ and those with a body fat below _______ may still have normal cycles
Amenorrhea
<17%
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
Leptin
Critical blood leptin level is necessary to trigger ______ ability in females
Reproductive ability
Leptin is a mediator between _____ and the ____
Adipose tissue and the gonads
T/F: Onset of menarche is closely related with the achievement of certain body weight or body fat %
TRUE
_____ is the mediator on the hypothalamic-pituitary-gonadal axis
Leptin
Fat cells exert their regulatory effect on menarche through synthesis of ______
Leptin
T/F: Delayed onset of menarche generally found in active females may provide positive health benefit
TRUE
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
TRUE
Women who exercise __ hours per week decrease risk of breast CA by 50%
4 hours
Why might exercise help reduce risk of cancer for women?
Less estrogen produced over person’s lifetime
Losing weight can prevent 1 of every ____ deaths by CA in US
6
Excess weight can account for ____% of CA deaths in men and ___% of CA deaths in women
14%, 20%
T/F: no link between fat and brain, skin, or bladder CA
True
T/F: overall link between fat and CA is stronger in men
False
Increased fat increases amount of _____ in blood which increases risk of CA of female reproductive system
Estrogen
Increased fat increases risk of _____ which increases risk of CA in esophagus
Acid reflux
Increased fat increases ____ which prompts body to create hormone causing cells to multiply
Insulin
What are the 3 somatotypes?
ectomorph- thin
Mesomorph- muscular
Endomorph- fat
BMI is derived from ____ and ____
Body mass and stature
what is the BMI equation?
BMI = body mass (kg)/height squared (m^2)
Generally a BMI between ___ and ___ is consistent with good health
18.5-24.9
BMI for overweight is
25-29.9
BMI above _____ delineates obesity
29.9
T/F: BMI takes body composition into account
False
What are the limitations of using a height-weight table?
- 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
T/F: duration of exercise has effect on fat loss
True- longer duration = more caloric burning effect
T/F: Generally there is no selective effect of running, walking, or biking in altering body composition
True
T/F: circuit-resistance training does not alter body comp
False
Weight loss occurs with 5 days per week and ___-___ kcal per session or ______ minutes per week total volume
500-1000 kcal, 300 minutes
______ exercise shrinks fat cells
Aerobic
Excess weight gain often parallels reduced ____ rather than increased ____
physical activity
Caloric intake
Increased ____ with dietary restraint maintains weight loss more efficiently than long-term ________ alone
PA
Caloric restriction
There is a negative energy balance by increased PA: (3 things)
- Unbalanced energy balance equation
- Improves physical fitness
- Improves health risk profile
T/F: Increased PA or weight control favorably alters body comp and fat distribution for children AND adults
True
T/F: Increased PA increases food intake
FALSE (this is a misconception)
Sedentary persons DO or DO NOT (pick one) balance energy intake and energy expenditure in the direction of intake
Do NOT
Increased PA by overweight, sedentary individuals DOES or DOES NOT alter physiologic needs and automatically produce compensatory increases in food
DOES NOT
T/F: PA does not burn many calories
FALSE (misconception)
Calorie expending effects of _____ PA add up considerably over time
Increased
T/F: PA energy cost varies due to ________ in performance styles, technique, terrain, temperature, wind resistance, and intensity of participation
Individual differences
Combinations of _____ PA with caloric ______ offer more flexibility for achieving negative energy imbalance than either exercise or diet alone
Increased
Restraint
Dietary restraint plus increased PA through lifestyle changes offers health and weight loss benefits similar to those combining ______ and ______ program of structured PA
Dietary restraint
VIGOROUS program
Adding PA to weight control program facilitates better ________ of fat loss than reliable on only food restriction or only increased PA
Long term maintenance
Adding PA to a weight loss program favorably modifies composition of lost weight. _____ fat loss, ____ lean tissue loss, and ______ or enhancement of physical capacity
Increased
Less
Maintenance
Total energy expended in PA relates in a ________ manner for weight loss
Dose-response
A reasonable goal increases moderate PA to _____ min daily (_____/week)
60-90
300
Focus on increased ______ rather than _____ for weight loss
DURATION
Intensity
Energy cost of weight bearing exercises relates directly to _______. An overweight person expends ____ energy than average weight person.
Body weight
More
Resistance training positively affects muscular strength and FFM during weight loss compared with programs using only _____
Food restriction
Individuals who maintain _____ muscle strength gain ______ weight than weaker counterparts
Higher
Less
Regular resistance training reduces coronary heart disease risk, improves glycemic control, favorably modifies the lipoprotein profile, and increases _________
Resting metabolic rate
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?
THERE IS NONE
When you add exercise to weight loss, it _______ the drop of rate in resting metabolism
BLUNTS
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
- increase
- visceral
- fat-free body mass
- blunts
- calorie restriction
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
Subcutaneous
Abdominal fat
Does an increase in a muscle’s metabolic activity stimulate relatively greater fat mobilization from the adipose tissue in proximity to the active muscle?
No
PA _______ cause greater fatty acid release from fat pads directly over active muscle
Does not
T/F: You can spot reduce fat loss
False
Largest percent of all (men and women) fall within this weight category in the US
Overweight or obesity (70%)
In NJ, 36.7% are ______ and 17.7% are _____
Overweight
Obese
The cure rate for obesity is less than ___%
5% (less than it is for cancer)
What rank is obesity as a public health problem
1
What is the definition of obesity?
Excessive enlargement of body’s total quantity of fat or excess storage of energy in adipose tissue
What percentage BF is categorized as obesity for men/women?
Men: >20%
Women: >30%
Overweight is more prevalent in ____ and ____
Women, minority groups
34.9% of population is classified as _____
Obese
T/F: by 2030, 1/3 of americans will be obese
F: 1/2!
Obesity is the _____ leading cause of preventable deaths in the US
2nd
In the past 30 years, obesity has ____ among American children 6-11 to nearly 15% and more than 17% in youth ages 2-19
Tripled
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
TRUE
If a child is obese, likelihood for adult obesity is ___x greater
3
Excessive fatness develops slowly during adult years… ages _____ are the danger years
25-44
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)
6th
Women put on more than ____ lbs of fat between 25 and 34 years
30
Unknown to what extent “creeping obesity” during adulthood reflects a normal ________
Biological pattern
Over _______% of adult population is obese
25%
What are some causes of obesity? (8)
Heredity Hormonal imbalances Alterations in homeostatic mechanism Cultural habits Inadequate PA Improper diet Environmental
What are some specific factors that may lead to obesity? (4)
Eating patterns
Environment
Food packaging
Body image
What are 4 biochemical factors that can alter obesity?
DIT
Fidgeting
Basal body temp (if low- thyroid problem)
Brown fat- metabolically active fat
Does genetic makeup cause obesity? Explain
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
About ____% of the variation among people in % BF and total fat mass is biologically determined by genetic factors
25%
Larger (30%) of variation in % BF is associated with ______ effect
Cultural
Genetic connection to obesity provides sound rationale for viewing obesity as _____
A disease
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
Leptin
Does short or long term exercise meaningfully affect leptin levels?
Neither
Linkage of genetic and molecule abnormalities to obesity allows researchers to view over-fatness as a ____ rather than a ______ flaw
Disease
Psychological
Regular PA effectively impedes ______ and adverse changes in _______
Weight gain
Body composition
Current national guidelines recommend minimum of _______ minutes of moderate daily PA
30-60
Recommendation to increase to _______ minutes daily PA to combat weight gain
80-90
Overweight and obesity are associated with increased overall rate of _____
Death.
Obesity is an independent an powerful risk factor for _____ … the excess fat drives this relationship
Heart disease
The NIH concludes that obesity should be viewed as a _____
Chronic, degenerative disease
Obesity is a major cause of ______ death
Preventable
Impaired _____ tolerance and diminished QOL emerge in obese children and adolescents
Glucose
______, elevated blood sugar, postmenopausal ________, elevated total _______, and low ____ cholesterol increase risk of poor health at any given level of excess weight
Hypertension
Breast cancer
Cholesterol
HDL
Increased loads on major joints can lead to pain and discomfort, complication from ____, inefficient _______, and reduced mobility
OA
Body mechanics
________ 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
Increasing fat levels
Normal waist circumference for men and women
Men: 102 cm
Women: 88 cm
What is the ratio for significant health risk for waist-to-hip for males and females?
Males: >0.95
Females: >0.80
What are the male and female patterns for obesity?
Male: upper body, particularly the abdomen- apple shape, android obesity
Females: lower body, hips, thighs, buttocks- pear shaped or gynoid obesity
Upper body obesity is a risk for: (5)
CAD HTN Stroke Elevated blood lipids DM
Risks from upper body obesity due to _____ fat deposits in close approximation to portal _______
Visceral
Circulatory system
______ fat is more metabolically active than fat located on the hips and thighs
Visceral
Major structural difference in adipose tissue cellularity between the obese and non-obese is ________: more obese you are, the more ______ you have
Cell number
Fat cells
Non obese person has ________ billion fat cells
25-30 bill
Obese person can have over _____ billion fat cells
260 bill
Fat cells will shrink following weight loss with ________
No change in NUMBER
Some research has suggested that alterations in fat cell ____ and _____ can be achieved- modification early nutrition and exercise
Size and number
Some evidence that fat cells will undergo _____ exists
Hyperplasia
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 _____
Liver Muscle fibers (belly fat)
No evidence that _____ are released to a greater degree from the fat pads directly over exercising muscle- no spot reduction
Fatty acids
______ exercise is the only kind to SHRINK the fat cells (does not get rid of them)
Aerobic
T/F: you can get rid of fat cells
FALSE- just shrink
Evidence suggests that a decrease in PA closely parallels _____ rather than an increase in ______
Weight gain
Calories
Ketogenic diet emphasizes _____ restriction while generally ignoring calorie content
CHO
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
Ketogenic
Extremes of dietary protein cause suppression of appetite through reliance on lipid metabolism and _____ formation
Ketone
Hazards of high protein diet: (3)
- strain on kidneys and liver function
- electrolyte imbalance
- lean-tissue loss
