Body Composition and Nutrition Flashcards
1
Q
Describe essential fat
A
- fat in the heart, lungs, liver, spleen, kidneys, intestines, muscles, & lipid-rich tissues of the CNS & bone marrow, includes sex-specific fat in females
- normal physiologic functioning requires this fat
2
Q
Describe storage fat
A
- fat packed primarily in adipose tissue
- includes visceral fat that protect the various internal organs & subcutaneous fat
3
Q
Define lean body mass (LBM)
A
- contains the small percentage of non-sex specific essential fat equivalent to about 4-7% of body mass
4
Q
define fat free body mass (FFM)
A
- body mass devoid of all extractable fat
5
Q
Criteria to identify an underweight adult female
A
- body mass lower than minimal body mass calculated from BMI
- body mass <20th percentile by stature (height)
- body fat <17% assessed by a criterion method
6
Q
Describe minimal leanness standards
A
- lower limit beyond which body mass cannot decrease further without lowering fat free mass to a degree that impairs health or alters normal physiologic functions
- Male: 3%
- Women: 12%
7
Q
Physically active women, particularly participants in the “low weight” or “body appearance” sports, increase their likelihood for one of three medical maladies
A
- delayed onset of menstruation
- oligomenorrhea
- amenorrhea
8
Q
Define oligomenorrhea
A
- irregular menstrual periods
9
Q
Define amenorrhea
A
- abnormal absence of menstruation
10
Q
Describe what largely contributes to menstrual dysfunction
A
- changes in the pituitary gland’s normal pulsatile secretion of luteinizing hormone, regulated by gonadotropin releasing hormone from the hypothalamus
11
Q
What are the two general approaches to determine the fat and fat free components of the human body
A
- direct measurement by chemical analysis or dissection
- indirect estimation by hydrostatic weighing, anthropometric measurements, and other simple procedures including body stature & mass
12
Q
What is the gold standard for indirect body mass measurement
A
- hydrostatic weighing/archimedes’ principle
13
Q
Siri equation for percentage body fat
A
percentage body fat = 495 ÷ body density - 450
14
Q
Mass of body fat equation
A
Fat mass (kg) = body mass (kg) X (percentage fat/100)
15
Q
Free fat mass equation
A
- free fat mass (kg) = body mass (kg) - fat mass (kg)
16
Q
Describe BOD POD
A
- looks at air displacement
- you look at how much air is in the pod and once a person is in the pod you take the difference in the amount of air in the pod
- temperature and level of hydration matters for the accuracy
17
Q
Describe skinfold measurements
A
- measure pinch below your head = grab above pinch below
- have to release the handle and take a reading
- always measure on the right side starting from the top to bottom & do it twice but if measurements are more than 2-3 cm different take a 3rd measurement & take the average
18
Q
What are the two practical ways to use skinfold
A
- sum the individual skinfold values to indicate relative fatness among individuals; it also reflects absolute or percentage changes in fat fatness before and after a physical conditioning or dietary regimen
- apply mathematical equations to predict body density or percentage body fat from the individual skinfold values
19
Q
Describe girth measurements
A
- easy to take
- focus on the abdomen, waist, and hips
- waist is the smallest part of your torso from the front and back
- abdomen is around the umbilical level or around the iliac crest
- hip is at the widest part of your buttocks from the side
20
Q
Describe bioelectrical impedance analysis
A
- uses principal of electrical conductivity
- water is a better conductor than fat
- if the speed is faster, then we assume more water meaning more muscle and if slower than we assume more fat
21
Q
Describe dual energy Xray absorptiometry (DEXA)
A
- quantifies fat and muscle around bony areas of the body including regions without bone present
- the computer generated report quantifies bone mineral content, total fat mass, and free fat mass
- 2 xray energies penetrate into bone and soft tissue areas to a depth of about 30 cm
22
Q
Describe body mass index (BMI)
A
- BMI = mody mass (kg) ÷ stature/height (m^2)
- BMI doesn’t consider the body’s fat & non-fat components so a high BMI can lead to an incorrect interpretation of excess body fat in lean individuals with excessive muscle mass
23
Q
As BMI becomes larger what risk can it increase
A
- cardiovascular complications
- diabetes
- some cancers
- renal disease
24
Q
What other indirect procedures to estimate body composition are there but are even more expensive than DEXA
A
- near infrared interactance (NIR)
- ultrasound
- computed tomography (CT)
- magnetic resonance imaging (MRI)
25
What are the average fat percentage values for males and females
Males: average between 12-15%
Females: average between 25-28%
26
How do you determine goal body weight
- Fat Mass = Body Mass (kg) x Decimal % body fat
- Fat Free body mass = Body Mass (kg) - Fat mass (kg)
- Goal Body Weight = Fat Free body mass (kg) ÷ (1.00 - Decimal % fat desired)
- Desirable Fat loss = Present body weight (kg) - Goal body weight (kg)
27
What is the BMI for underweight, normal, and overweight
Underweight: <18.5
Normal: 18.5-24.9
Overweight: 25.0-29.9 with < 40 in waist (Men) & < 35 in waist (Women) you have increased disease risk and with > 40 in waist (Men) & > 35 in waist (Women) you have high disease risk
28
Level of risk for men with < 40 in waist or women with < 35 in waist at different obesity BMI's
BMI 30.0-34.9 = obesity class I with high disease risk
BMI 35.0-39.9 = obesity class II with very high disease risk
BMI > 40.0 = obesity class III with extremely high disease risk
29
Level of risk of men with > 40 in or women > 35 in waist at different obesity BMI's
Obesity class I is very high disease risk
Obesity class II is very high disease risk
Obesity class III is extremely high disease risk
30
Describe obesity
- according to the World Health Organization (WHO) obesity represents a complex condition with serious social & psychological dimensions that impacts all age & socioeconomic groups and threatens to overwhelm both developed and developing countries
31
Cause of obesity
- includes a complex interaction of factors, including genetic, environmental, metabolic, physiologic, behavioral, social, and perhaps racial influences
32
Individual differences in specific factors that predispose humans to excessive weight gain include
- eating patterns & eating environment
- food packaging
- body image
- variations related to resting metabolic rate
- diet induced thermogenesis
- level of fidgeting
- basal body temp.
- susceptibility to specific viral infections
- levels of cellular ATP
- lipoprotein lipase
- levels of metabolically active brown adipose tissue
33
Adverse changes in diet leading to obesity include
- shifts in dietary structure towards higher energy density with greater fat & added sugars
- greater saturated fat
- reduced complex carbohydrates & dietary fiber
- reduced fruit & vegetable intakes
34
What is the estimated percentage of all US adolescents that eat fast food one or more times per week
- 75%
35
Do genetics cause obesity
- genetic makeup does not necessarily cause obesity, but it does lower the threshold for its development
- in an obesity producing environment, the genetically susceptible individual gains weight
36
What helps against obesity
- regular physical activity effectively impedes weight gain & the adverse changes in body composition
- individuals who maintain weight loss over time chow greater muscle strength & engage in more physical activity than counterparts who regained lost weight
- maintaining a lifestyle that includes a regular, consistent level of endurance exercise attenuates but does not fully forestall the tendency to add extra weight through middle age
37
What are the 10 major health consequences of obesity
- cardiovascular disease
- type 2 diabetes
- hypertension
- dyslipidemia
- ischemic stroke
- sleep apnea
- degenerative joint disease
- some types of cancer
- gallstones
- fertility problems
38
3 appropriate approaches to measure a person's fat content
- percentage of body mass composed of fat
- distribution or patterning of fat at different anatomic regions
- size & number of individual fat cells
39
Two types of regional fat distribution
- central or android type obesity
- peripheral or gyroid type obesity
40
What is the general guideline for waist to hip ratio to determine risk of death
- waist to hip ratios that exceed 0.80 for women and 0.95 for men increase risk of death even after adjusting for BMI
41
What does central fat deposition increase
- hyperinsulinemia
- glucose intolerance
- Type 2 diabetes
- endometrial cancer
- hypertriglyceridemia
- hypercholesterolemia
- negatively altered lipoprotein profile
- hypertension
- atherosclerosis
42
Increases in adipose tissue mass occurs in two ways
- fat cell hypertrophy (cells getting larger)
- fat cell hyperplasia (cells are dividing)
43
Does hypertrophy or hyperplasia happen first
- hypertrophy happens before hyperplasia happens
44
How many fat cells does the average person and obese person have
Average person: about 25 to 30 billion fat cells
Obese person: between 60 to 100 billion
Massively obese person: about 360 billion or more
45
Ways to unbalance the equation to produce weight loss
- reduce caloric intake below daily energy requirements
- maintain caloric intake and increase energy expenditure through additional physical activity above daily energy requirements
- decrease daily caloric intake and increase daily energy expenditure
46
Energy balance equation
Weight change = Total energy intake - Total energy expenditure
47
Effects of drugs as an intervention strategy
- decrease appetite
- increase thermogenesis
- increase resting metabolism
48
Effects of surgery as an intervention strategy
- decrease food absorption
49
Effects a behavior therapy as an intervention strategy
- decrease food intake
- increase physical activity
50
What does a high protein diet have the potential to cause
- strain on liver and kidney function and accompanying dehydration
- electrolyte imbalance
- glycogen depletion
- lean tissue loss
51
Protein rich foods often contain high levels of saturated fat, increasing risk for heart disease & type 2 diabetes (True/False)
- True
52
Describe semi starvation diets
- very low caloric diet may benefit severe clinical obesity where body fat exceeds 40-50% of body mass
- requires close supervision, usually in hospital setting
- provides between 400 & 800 kcal daily as high quality protein foods or liquid meal replacements
53
Strategies to affect weight loss
- hydration level & duration of the energy deficit affect the amount & composition of weight loss
- takes about 4 weeks to establish the desired pattern of fat loss for each pound of weight loss
- restricting water during the first few days of a caloric deficit increases body water lost and decreases fat loss
- shorter periods of caloric restriction produce a larger percentage of water & carb loss per unit weight reduction with minimal decrease in body fat
54
What losses the most in the first week of weight loss
- water 70%
- fat 25%
- protein 5%
55
What losses the most in the 2nd to 3rd week of weight loss
- fat 70%
- water 20%
- protein 10%
56
What losses the most in the 4th week of weight loss
- fat 85%
- protein 15%
57
Effects of increased physical activity & food intake
- increased physical activity by overweight, sedentary individuals does not necessarily alter physiologic needs & produce compensatory increases in food intake to balance additional
58
Effects of low caloric stress of physical activity
- the caloric expending effects of increased physical activity add up & a caloric deficit of 3500 kcal equals a 0.45 kg body fat loss, whether the deficit occurs rapidly or systematically over time
59
Effectiveness of regular exercise
- modifies the composition of the weight lost in the direction of greater fat loss
- effectiveness relates closely to the degrees of excess body fat
- most of the health related metabolic improvements with regular exercise in the obese relate to total exercise volume & quantity of fat loss
- a reasonable goal progressively increases moderate exercise to between 60 & 90 minutes daily or a level that burns 2100 to 2800 kcal weekly
60
Common misconceptions in weight loss
- increased physical activity and food intake
- low caloric stress of physical activity
- spot reduction
61
Describe spot reduction
- stems form the belief that an increase in a muscle's metabolic activity stimulates relatedly greater fat mobilization from the adipose tissue in proximity to the active muscle
- exercise stimulates mobilization of fatty acids via hormones and enzymes that act on fat depots throughout the body not simply from areas closest to the active muscle mass
- the negative energy balance created through regular exercise contributes to reducing total body fat
- this is a misconception
62
Define kilocalorie
- the quantity of heat necessary to raise the temperature of 1 kg of water 1 degree Celsius
63
How many kcal does one gram of carbohydrate, protein, and fat
Carbohydrate: 4 kcal per 1 gram
Protein: 4 kcal per 1 gram
Fat: 9 kcal per 1 gram
64
What things must a food label display
- product's common or usual name
- name & address of manufacturer, packer, or distributor
- net contents for weight, measure, or count
- all ingredients listed in descending order of predominance by weight
- serving size, number of servings per container, & caloric information
- quantities of specified nutrients & food constituents
- descriptive terms of content
- approved health claims stated in terms of the total diet
65
Average daily energy intake for males and females
- males always require more calories than females do
66
Describe pre-competition meal
- provides the athlete with adequate carbohydrate energy, & ensures optimal hydration
- foods high in lipid & protein should not be consumed on competition days
-consider food preference, psychologic set, & food digestibility when individualizing an athlete's meal plans
67
What diet gives you the most amount of time before exhaustion & most muscle glycogen and what diet gives you the least
- high carbohydrates and low fat diet gives you the most time before exhaustion and the most muscle glycogen
- high fat and low carbohydrate diet gives the least amount of time before exhaustion & least muscle glycogen
68
What is the ideal pre-competition meal
- it maximizes muscle & liver glycogen storage & provides glucose for intestinal absorption during exercise
- contains 150 to 300 grams of carbohydrate
- is consumed within 3 to 4 hours before exercising
69
Describe carbohydrate intake during exercise
- consuming about 60 grams of liquid or solid carbs each hour during exercise benefits long duration intense exercise & repetitive short bouts of near maximal effort
70
What does exogenous carbohydrate accomplish
- spares muscle glycogen because the ingested glucose powers the exercise
- helps stabilize blood glucose, which prevents headache, lightheadedness, nausea, & other symptoms of CNS disease
71
Describe carbohydrate intake after exercise
- meant to facilitate glycogen repletion, one should immediately consume carbohydrate rich, high glycemic index foods
- consume 50 to 75 grams of moderate to high glycemic carbohydrates every 2 hours for a total of 500 grams
72
Describe the ideal rehydration beverage
- tastes good
- absorbs rapidly
- causes little or no gastrointestinal distress
- helps maintain extracellular fluid volume & osmolality
- offers potential to enhance exercise performance
73
Practical recommendations for fluid intake
- monitor dehydration rate from changes in body weight
- drink fluids at the same rate as their estimated rate of depletion
- drink between 625-1250 ml each hour of a 4-8% carbohydrate beverage
- 400-600 ml of fluid immediately before exercise
- fluid temperature probably does not play a major role in replenishing fluid during exercise
- avoid beverages containing alcohol or caffeine
- educate elderly to drink regularly when not thirsty & to moderately increase their salt intake when they sweat
74
What does adding a moderate amount of sodium to ingested fluid do
- maintains plasma osomolality
- reduces urine output
- sustains the drive to drink
75
What is ACSM's recommendation for sports drinks
- recommends they contain 0.5 to 0.7 grams of sodium per liter of fluid consumed during exercise lasting more than 1 hour
76
Describe carbohydrate loading
- a particular combination of diet plus exercise produces a significant "packing" of muscle glycogen
- the technique increases muscle glycogen levels more than levels achieved by simply maintaining a high carbohydrate diet
77
Describe classical loading procedure
- 5 to 7 days before competition
- reduce intensity/taper training to store extra carbohydrates
78
Describe modified loading procedure
- 4 to 5 days before competition
- intensity of training stays the same
79
Describe rapid loading procedure
- day before or day of competition
- take in extra carbs that will be lost during the event and won't be stored
80
In what order is carbs, protein, & fat the hardest to breakdown therefore takes more energy to breakdown
- Protein is the hardest
- Carbohydrates
- Fat is the easiest to breakdown
81
Describe the effects of fiber
- fiber helps with feeling satiated
- fiber will delay the absorption of carbohydrates & prevents the spike in insulin which blocks leptin making you feel hungry
