ch 11 - weight and body composition Flashcards
t or f: Essential fat is the minimum amount of body fat necessary for proper physiological functioning and is estimated to be appropriately 3 percent of body weight for males and 12 percent of body weight for females.
true
t or f: The most accurate model for body composition is the four-compartment model, comprised of fat mass, fat-free mass, bone mass, and total body water.
true
t or f: Skinfold measurements directly measure body fat and are the most accurate way to assess body composition.
false
t or f: Because dual-energy X-ray absorptiometry (DEXA) uses a nonharmful current to determine body fat, changes in hydration status may affect analysis.
false
t or f: Daily weights are a good reflection of changes in lean body mass or body fat.
false
t or f: Athletes who want to lose body fat should restrict energy intake to 25 kcal/kg daily.
false
t or f: To gain a pound of muscle per week, a male athlete should increase daily caloric intake by 400 to 500 kcal, consume an additional 14 grams of protein, and strength train.
true
t or f: An athlete who wants to lose relatively large amounts of body fat should begin the process in the early part of the preseason.
false
t or f: Prohormones such as androstenedione are precursors to testosterone and are legal for athletes to take to improve performance.
false
t or f: Ephedrine supplements, while banned at doses >10 mg, with caffeine, have shown weight loss in obese people, but alone they show no improvement in muscle strength or anabolic performance.
true
Which of the following is not part of the three-compartment model of body composition?
total body water
Body fat that is distributed primarily in the abdominal area and is most often a characteristic of fat distribution in males is referred to as:
android
What is the standard error of the estimate (SEE)?
a measure of the accuracy of predictions
An athlete is underwater weighed and is told that he is 13 percent body fat. How should he interpret this information?
His percentage of body fat is between 10.3 and 15.7 percent.
Measuring weight on a daily basis is most useful to athletes who are trying to:
monitor hydration status
For which of the following athletes would body composition be a major consideration for performance in their sport?
long jumper
Approximately how much additional protein is needed per day to support the growth of 1 pound of muscle tissue per week (assume sufficient kcal and resistance exercise)?
14 g
To lose body fat but maintain muscle mass, an athlete should:
include strength training in his or her training plan.
restrict caloric intake.
ensure protein is at least 1.8 g/kg/day.
do all of these.
do all of these
Ephedrine is known to be effective for:
asthma and nasal decongestion.
Athletes need to carefully consider whether or not to consume dietary supplements in an effort to lose weight or body fat based on which of the following concerns?
purity
safety
effectiveness
all of these
all of these
components of body tissue
- body mass
- muscle mass
- bone mass and density
- fluid volume
- body fat
essential body fat percentage males and females
3% males
12% females
body fat storage
subcutaneous or visceral
body fat is either
essential or storage
Lean body mass refers to the total amount of all physiologically necessary tissue in the body and includes ___________.
fat free mass and essential body fat
fat free mass includes
muscle, bones, fluid, and organs
ectomorph
slightly built, difficulty gaining weight or LBM
mesomorph
muscular with little excess body fat, easily gains LBM
endomorph
stocky with wide hips, easily gains body fat
The BMI formula assumes
adult height is stable and that any increase in scale weight is a result of an increase in body fat
BMI is used as a tool to screen for
chronic disease risk in the general population
It is inappropriate to use BMI with
pregnant females, people who have decreased in height because of osteoporosis, or trained athletes.
The major problem with the use of body weight is that it gives no information about
body composition
two compartment model of body composition
fat mass and fat free mass
three compartment model of body composition
fat mass, bone mass, fat free mass
four compartment model of body composition
fat mass, bone mass, fat free mass, total body water
All methods measure body composition directly. True or False?
False
All methods predict or estimate body composition indirectly. Therefore, they all have built-in standard error of the estimate (SEE).
hydrodensitometry or underwater weighing
Subjects are placed in the water in a seat suspended from a scale. The subject must exhale as much air as possible (down to residual volume), submerge his or her body completely underwater, and remain as motionless as possible until an accurate scale weight (underwater weight) can be determined. To ensure consistent results, 5 to 10 measurements are typically required.
plethysmography
Subjects are placed in the water in a seat suspended from a scale. The subject must exhale as much air as possible (down to residual volume), submerge his or her body completely underwater, and remain as motionless as possible until an accurate scale weight (underwater weight) can be determined. To ensure consistent results, 5 to 10 measurements are typically required.
skinfold thickness
The thickness of the fold of skin is determined with calipers on predetermined locations on the body. Equations incorporating the sum of each skinfold thickness measured are used to predict body density and percent body fat.
Bioelectrical impedance analysis
A nonharmful electrical current is conducted through the body, and the impedance to the flow of that current is measured and used in an equation to predict body composition.
Dual-energy X-ray absorptiometry (DEXA)
A nonharmful electrical current is conducted through the body, and the impedance to the flow of that current is measured and used in an equation to predict body composition.
skinfold thickness estimates
subcutaneous fat stores
Bioelectrical impedance analysis (BIA): Tissues containing high water …
conduct electrical current more easily than fat
Near-infrared reactance (NIA): SEE
4-5%.
Dual-energy X-ray absorptiometry (DEXA): SEE
1.8%
Based on the ______, he or she can set weight and body composition goals that are likely to be associated with good performance and good health.
athlete’s sport, genetic predisposition, and individual characteristics
target body weight formula
(current FFM)/(1 - desired % BF)
target body weight formula assumes
euhydration and a constant fat free mass
Synthesis of muscle tissue requires
positive energy balance
positive nitrogen balance
positive muscle protein balance.
For many athletes, there is a greater benefit to
to increasing muscle mass than to decreasing body fat
weight cycling
repeated bouts of weight loss and weight gain
Androstenedione
banned by most sports governing bodies
bitter orange
Slightly increases RMR but not enough for weight loss
Conjugated linoleic acid (CLA):
Usually contains a mixture of a cis-9, trans-11 isomer and a trans-10, cis-12 isomer.
DHEA
Advertised as being a ”fountain of youth.”
Ephedra
Risks increase when used prior to strenuous workouts in the heat
Anabolic steroids
Prohibited
Medical risks
prohormones
Androstenedione
DHEA
Ephedra, ephedrine
Controversial
Banned in some states
Which statement about body weight is true?
a. Body weight does not provide any information about body composition.
b. In conjunction with an athlete’s height, body weight gives a clear picture of overall health.
c. Body weight can decipher between fat mass and fat-free mass.
d. Body weight is a quick and easy way to evaluate an athlete’s health.
a. Body weight does not provide any information about body composition.
What does the term “essential fat” mean?
c. minimum amount of fat necessary for proper physiological functioning
What is the most appropriate way for an athlete to increase his or her muscle mass?
d. increase strength training and maintain positive nitrogen balance
What body composition measurement method uses low-intensity X-rays to scan the body and can also determine bone mineral density?
c. dual-energy X-ray absorptiometry
What type of body composition method uses air displacement to determine body volume and correlates well with underwater weighing to determine body fat mass?
plethysmography
What is one advantage of using the plethysmography method to determine body composition?
c. It has good test-retest reliability.
What could an athlete monitor if they are tracking their weight every day and looking specifically at the day-to-day fluctuations?
b. hydration status
Weight and body composition goals should be set upon which of the following?
d. sport, position played, and relative need for power and endurance
An inverse relationship between body fat and performance is most likely to exist for what type of athlete?
ski jumper
A figure skater currently weighs 135 pounds with a current body fat percentage of 22 percent. Her desired body fat percentage is 18 percent. What is her target body weight in order to achieve this body fat percentage?
c. 128 pounds
What should be an athlete’s primary focus if their goal is to maintain skeletal muscle mass while losing weight?
a. high protein diet and resistance training
What two areas of the diet should an athlete focus on to assist them to increase their muscle mass?
d. energy and protein intake
An increase in blood pressure and low-density lipoprotein, aggression, depression, reduction in testicle size, baldness, and growth of facial hair are side effect symptoms from using which supplement?
c. anabolic steroids
What statement is true regarding dietary supplements and weight loss?
a. Most dietary supplements intended for weight loss are NOT effective, especially for long-term weight loss.
Which adverse events happen when an athlete consumes a dietary supplement containing ephedrine?
d. headache, increased heart rate, and insomnia
