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Exercise Physiology > Body Composition and Nutrition > Flashcards

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
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2
Q

Describe storage fat

A
  • fat packed primarily in adipose tissue
  • includes visceral fat that protect the various internal organs & subcutaneous fat
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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
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4
Q

define fat free body mass (FFM)

A
  • body mass devoid of all extractable fat
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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
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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%
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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
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8
Q

Define oligomenorrhea

A
  • irregular menstrual periods
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9
Q

Define amenorrhea

A
  • abnormal absence of menstruation
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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
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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
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12
Q

What is the gold standard for indirect body mass measurement

A
  • hydrostatic weighing/archimedes’ principle
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13
Q

Siri equation for percentage body fat

A

percentage body fat = 495 ÷ body density - 450

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14
Q

Mass of body fat equation

A

Fat mass (kg) = body mass (kg) X (percentage fat/100)

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15
Q

Free fat mass equation

A
  • free fat mass (kg) = body mass (kg) - fat mass (kg)
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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
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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
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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
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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
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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
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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
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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
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23
Q

As BMI becomes larger what risk can it increase

A
  • cardiovascular complications
  • diabetes
  • some cancers
  • renal disease
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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)
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25
Q

What are the average fat percentage values for males and females

A

Males: average between 12-15%
Females: average between 25-28%

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26
Q

How do you determine goal body weight

A
  • 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)
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27
Q

What is the BMI for underweight, normal, and overweight

A

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

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28
Q

Level of risk for men with < 40 in waist or women with < 35 in waist at different obesity BMI’s

A

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

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29
Q

Level of risk of men with > 40 in or women > 35 in waist at different obesity BMI’s

A

Obesity class I is very high disease risk
Obesity class II is very high disease risk
Obesity class III is extremely high disease risk

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30
Q

Describe obesity

A
  • 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
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31
Q

Cause of obesity

A
  • includes a complex interaction of factors, including genetic, environmental, metabolic, physiologic, behavioral, social, and perhaps racial influences
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32
Q

Individual differences in specific factors that predispose humans to excessive weight gain include

A
  • 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
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33
Q

Adverse changes in diet leading to obesity include

A
  • 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
Q

What is the estimated percentage of all US adolescents that eat fast food one or more times per week

A
  • 75%
35
Q

Do genetics cause obesity

A
  • 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
Q

What helps against obesity

A
  • 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
Q

What are the 10 major health consequences of obesity

A
  • cardiovascular disease
  • type 2 diabetes
  • hypertension
  • dyslipidemia
  • ischemic stroke
  • sleep apnea
  • degenerative joint disease
  • some types of cancer
  • gallstones
  • fertility problems
38
Q

3 appropriate approaches to measure a person’s fat content

A
  • percentage of body mass composed of fat
  • distribution or patterning of fat at different anatomic regions
  • size & number of individual fat cells
39
Q

Two types of regional fat distribution

A
  • central or android type obesity
  • peripheral or gyroid type obesity
40
Q

What is the general guideline for waist to hip ratio to determine risk of death

A
  • 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
Q

What does central fat deposition increase

A
  • hyperinsulinemia
  • glucose intolerance
  • Type 2 diabetes
  • endometrial cancer
  • hypertriglyceridemia
  • hypercholesterolemia
  • negatively altered lipoprotein profile
  • hypertension
  • atherosclerosis
42
Q

Increases in adipose tissue mass occurs in two ways

A
  • fat cell hypertrophy (cells getting larger)
  • fat cell hyperplasia (cells are dividing)
43
Q

Does hypertrophy or hyperplasia happen first

A
  • hypertrophy happens before hyperplasia happens
44
Q

How many fat cells does the average person and obese person have

A

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
Q

Ways to unbalance the equation to produce weight loss

A
  • 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
Q

Energy balance equation

A

Weight change = Total energy intake - Total energy expenditure

47
Q

Effects of drugs as an intervention strategy

A
  • decrease appetite
  • increase thermogenesis
  • increase resting metabolism
48
Q

Effects of surgery as an intervention strategy

A
  • decrease food absorption
49
Q

Effects a behavior therapy as an intervention strategy

A
  • decrease food intake
  • increase physical activity
50
Q

What does a high protein diet have the potential to cause

A
  • strain on liver and kidney function and accompanying dehydration
  • electrolyte imbalance
  • glycogen depletion
  • lean tissue loss
51
Q

Protein rich foods often contain high levels of saturated fat, increasing risk for heart disease & type 2 diabetes (True/False)

A
  • True
52
Q

Describe semi starvation diets

A
  • 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
Q

Strategies to affect weight loss

A
  • 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
Q

What losses the most in the first week of weight loss

A
  • water 70%
  • fat 25%
  • protein 5%
55
Q

What losses the most in the 2nd to 3rd week of weight loss

A
  • fat 70%
  • water 20%
  • protein 10%
56
Q

What losses the most in the 4th week of weight loss

A
  • fat 85%
  • protein 15%
57
Q

Effects of increased physical activity & food intake

A
  • increased physical activity by overweight, sedentary individuals does not necessarily alter physiologic needs & produce compensatory increases in food intake to balance additional
58
Q

Effects of low caloric stress of physical activity

A
  • 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
Q

Effectiveness of regular exercise

A
  • 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
Q

Common misconceptions in weight loss

A
  • increased physical activity and food intake
  • low caloric stress of physical activity
  • spot reduction
61
Q

Describe spot reduction

A
  • 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
Q

Define kilocalorie

A
  • the quantity of heat necessary to raise the temperature of 1 kg of water 1 degree Celsius
63
Q

How many kcal does one gram of carbohydrate, protein, and fat

A

Carbohydrate: 4 kcal per 1 gram
Protein: 4 kcal per 1 gram
Fat: 9 kcal per 1 gram

64
Q

What things must a food label display

A
  • 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
Q

Average daily energy intake for males and females

A
  • males always require more calories than females do
66
Q

Describe pre-competition meal

A
  • 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
Q

What diet gives you the most amount of time before exhaustion & most muscle glycogen and what diet gives you the least

A
  • 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
Q

What is the ideal pre-competition meal

A
  • 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
Q

Describe carbohydrate intake during exercise

A
  • 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
Q

What does exogenous carbohydrate accomplish

A
  • 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
Q

Describe carbohydrate intake after exercise

A
  • 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
Q

Describe the ideal rehydration beverage

A
  • tastes good
  • absorbs rapidly
  • causes little or no gastrointestinal distress
  • helps maintain extracellular fluid volume & osmolality
  • offers potential to enhance exercise performance
73
Q

Practical recommendations for fluid intake

A
  • 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
Q

What does adding a moderate amount of sodium to ingested fluid do

A
  • maintains plasma osomolality
  • reduces urine output
  • sustains the drive to drink
75
Q

What is ACSM’s recommendation for sports drinks

A
  • recommends they contain 0.5 to 0.7 grams of sodium per liter of fluid consumed during exercise lasting more than 1 hour
76
Q

Describe carbohydrate loading

A
  • 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
Q

Describe classical loading procedure

A
  • 5 to 7 days before competition
  • reduce intensity/taper training to store extra carbohydrates
78
Q

Describe modified loading procedure

A
  • 4 to 5 days before competition
  • intensity of training stays the same
79
Q

Describe rapid loading procedure

A
  • day before or day of competition
  • take in extra carbs that will be lost during the event and won’t be stored
80
Q

In what order is carbs, protein, & fat the hardest to breakdown therefore takes more energy to breakdown

A
  • Protein is the hardest
  • Carbohydrates
  • Fat is the easiest to breakdown
81
Q

Describe the effects of fiber

A
  • fiber helps with feeling satiated
  • fiber will delay the absorption of carbohydrates & prevents the spike in insulin which blocks leptin making you feel hungry

Exercise Physiology (9 decks)

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