Chapter 13- Changing weight and body composition Flashcards
Where is essential fat found?
in bone marrow, heart, lungs, liver, spleen, kidneys, intestines, muscle, and fat rich tissues of the central nervous system
Why is essential fat in women higher?
because it includes fat in the breasts, hips, and pelvis for reproduction
Where is storage fat found?
found around the internal organs and directly below the skin
Where is visceral fat?
it wraps around the organs like a blanket
Higher levels of visceral fat is associated with what?
an increased risk of insulin resistance
what are good feats of subcutaneous fat?
it can protect the body from diseases and defend against blunt force trauma, like a hard fall
What are some implications of excess body fat?
increased blood pressure because the heart must pump more blood to overcome resistance in blood vessels, obesity can increase blood lipids (blood fats), high LDL levels lead to cholesterol buildup, impaired insulin use, greater plaque build up, and sleep apnea from excess fat around the neck
What are the health implications of low body fat?
energy levels and tolerance for cold decreases, can impair athletic performance, irregular menstrual cycles or complete cessation of menstruation
What are the most important nutrition factors influencing skeletal muscle hypertrophy and strength?
Total calorie intake and protein
When more calories are consumed than burned, weight gain occurs, extra calories with protein lead to…
greater gains in lean mass over fat mass
What are the protein needs for gaining muscle?
Daily protein needs to increase and 1.4-1.7 grams of protein per kg is recommended for most adults
How many grams of protein per kg is recommended for adults on a reduced calorie diet?
1.8-2.7 g/kg
What are the carbohydrate needs for gaining muscle?
when carb availability is low, training intensity drops and carbs are the primary energy source for resistance training, they also help decrease muscle breakdown after a workout
What are the macronutrient requirements for weight loss?
higher protein needs, and adequate carbs if high-intensity training is included, but fat is a slow source of energy
Do carbs carbs make you fat?
No, but many people eat more fats and carbs than they need based on activity levels
Obese adults lose more body fat when they reduce what type of intake?
fat intake over carb intake
What typically happens when people increase their physical activity?
they are less active the rest of the day and burn fewer calories throughout the rest of the day
