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Kin 5100 Final Exam > Body Composition/Weight Management > Flashcards

Body Composition/Weight Management Flashcards

1
Q

Ideal body fat percentages for men

A

Essential fat: 2-5%
Athletes: 6-13%
Fitness: 14-17%
Average: 18-24%
Obese: 25%+

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2
Q

Ideal body fat percentages for women

A

Essential fat: 10-13%
Athletes: 14-20%
Fitness: 21-24%
Average: 25-31%
Obese: 32%+

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3
Q

Two-component model

A

Whole body is composed of fat and fat-free mass

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4
Q

Two-component model assumptions

A
  1. Density of fat = 0.901 g∙cc–1
  2. Density of FFM = 1.10 g∙cc–1
  3. Densities of fat and FFM are the same for everyone
  4. Densities of FFM are constant within an individual
  5. Individual only differs in body fat
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5
Q

Gold standard of body composition testing

A

Hydrostatic weighing

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6
Q

Benefits of field methods for assessing body composition

A

Practical, time-efficient, portable

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7
Q

Examples of field methods for assessing body composition

A

Skin folds
Ultrasound
Bioelectrical impedance analysis
Anthropometry

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8
Q
A

Technician skill
Client factors
Environmental factors
Higher error range

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9
Q

Advantages of BIA

A

Requires little knowledge to run
Minimal time

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10
Q

Disadvantages of BIA

A

Higher standard error range
Tends to consistently overestimate lean people and underestimate obese people
Accuracy is dependent on multiple variables

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11
Q

BMI classifications

A

Underweight: <18.5
Normal: 18.5-24.9
Overweight: 25-29.9
Obesity 1: 30-34.9
Obesity 2: 35-39.9
Obesity 3: ≥40

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12
Q

Navy tape calculation for men

A

Abdominal - neck

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13
Q

Navy tape calculation for women

A

Waist+hips - neck

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14
Q

Waist-to-hip ratio risks

A
  • Males at risk if WHR >0.94
  • Females at risk if WHR >0.82
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15
Q

Waist should be what compared to height

A

<50% of height

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16
Q

Visceral fat

A

increased risk of CHD, diabetes, and dyslipidemia

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17
Q

Android

A

upper body obesity

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18
Q

Gynoid

A

lower body obesity

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19
Q

Negative energy balance

A

lose weight

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20
Q

Energy balance

A

Energy intake = energy expenditure

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21
Q

Positive energy balance

A

Weight gain

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22
Q

1 lb of fat =

A

3,500 kcal

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23
Q

Kilocalorie

A

unit of heat energy

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24
Q

Energy yield of macronutrients

A

Carbohydrate: 4 kcal/g
Protein: 4 kcal/g
Fat: 9 kcal/g

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25
TEE (total energy expenditure)
RMR + dietary thermogenesis + EAT + NEAT
26
Largest contributor to TEE
RMR
27
RMR
resting metabolic rate
28
EAT
exercise activity thermogenesis
29
TEE
total energy expenditure
30
NEAT
non-exercise activity thermogenesis
31
Target weight equation
FFM/(1-BF % goal)
32
Exercise alone only has
modest effect on weight loss
33
Gaining 1 lb of muscle requires
~2800-3500 kcal
34
Kcal deficit required to lose 1 lb
3,500 kcal
35
Daily kcal deficit
At least 500 to a max of 1,000 kcal/day Calorie restriction and exercise combo
36
Protein intake for weight gain
1.4-2.0 g∙kg–1
37
Caloric intake for weight loss
Should be gradual (2 lb per week) Should be at least 1200 kcals
38
Caloric deficit should not exceed
1,000 kcals a day
39
VO2 Max
Maximal oxygen uptake
40
VO2 peak
Highest O2 consumption during exercise test May be higher, lower, or equal to VO2 Max
41
Absolute VO2
Measure in L/min or ml/min No reference to body mass Energy cost of non-weight bearing exercises
42
Relative VO2
Expressed relative to body mass: ml/kg/min Energy cost of weight-bearing exercises Allows comparison of cardiorespiratory fitness across body sizes
43
Gross VO2
Rest + exercise O2 consumption
44
Net VO2
O2 consumption of exercise only
45
VO2 max tests
Require expensive equipment and trained personnel NOT more dangerous than submaximal
46
Reasons to stop an exercise test
End of protocol Equipment malfunction Client asks to stop Signs or symptoms indicating need to stop Reach predetermined end point (sub max vo2 test)
47
HR max estimation method
220-age
48
Submaximal VO2 testing
Cost and time-effective May be shorter than max test Is an estimate
49
4 assumptions of submaximal exercise tests
1. Steady-state HR attained and maintained at each stage 2. Mechanical efficiency is constant for everyone 3. Linear relationship between HR and VO2 (between 110 and 150 bpm) 4. HR max is similar for all of same age
50
HR max does what
Overestimates for young people and underestimates for old people
51
Exercise Prescription for Improved Health and Cardiorespiratory Fitness Frequency
5 days/wk MIPA, 3 days/wk VIPA, or combination of both
52
Exercise Prescription for Improved Health and Cardiorespiratory Fitness Intensity
MIPA (3-6 METS, 40-<60% VO2R) VIPA (>6 METS, 60-<89% VO2R) or combination of both
53
Exercise Prescription for Improved Health and Cardiorespiratory Fitness Type (mode)
Aerobic, large muscle groups Rhythmic action Little skill required
54
Exercise Prescription for Improved Health and Cardiorespiratory Fitness Time (duration)
≥150 min/wk MIPA 20-60 min/wk VIPA or combination of both
55
Exercise Prescription for Improved Health and Cardiorespiratory Fitness Volume
~1,000 kcal/wk 500-1000 MET∙min/wk
56
Exercise Prescription for Improved Health and Cardiorespiratory Fitness Progression
Increase per client ability to adapt
57
Considerations when selecting modes
Can intensity be progressed easily? Does mode exceed client exercise capacity? Does mode present physiological problems for client? Is mode convenient and accessible? Is mode one that client enjoys?
58
3 stages of program progression
1. Initial conditioning 2. Improvement 3. Maintenance
59
Initial conditioning
1-6 weeks Goal: 55-60% HRR for 30 continuous minutes
60
Improvement
4-6 months Progress to 5 days/wk Goal: sustain MVPA 20-60 min per session
61
Maintenance
Continuance after reaching goals of improvement stage Goal: maintain fitness level and weekly caloric expenditure
62
Elements of a cardiorespiratory workout
Warm-up Endurance conditioning Cool-down Stretching
63
Initial exercise intensity
Adults with poor CRF levels: 30-59% VO2R Apparently healthy adults: 40-<90% VO2R To improve CRF: 55-80% VO2R
64
Karvonen equation
1. HRR = HRmax - HRrest 2. % intensity * HRR 3. Add HRrest
65
VO2R calculation
1. VO2R = VO2max - 3.5 2. % intensity * VO2R 3. Add 3.5

Kin 5100 Final Exam (6 decks)

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