Chapter 6 Flashcards by ana odep

the body’s relative
amounts of fat mass and fat-free mass
(bone, water, muscle, connective and
organ tissues, teeth)

Body composition

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what is crucial for normal body

functioning?

Essential fat

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how much is essential body fat in males?

3–5% of total body weight

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how much is essential body fat in females?

8–12% of total body weight

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adipose tissue, stored

by the body for later use, is called?

nonessential fat

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Non-Essential Fat

• Exists within cells as:

adipose tissue

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nonessential fat is mainly:

subcutaneous or visceral

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what do fat cells do with more fat stored?

increase in size

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fat deposits are Almost always due to:

food intake

exceeding calorie expenditure

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typical body composition male:

45% muscle
3% essential fat
12% non-essential fat
15% bone
25% other

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typical body composition female:

36% muscle
12% essential fat
15% non-essential fat
12% bone
25% other

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The most important consideration in
evaluating body weight and composition
is the:

proportion of total body weight that is

fat (percent body fat)

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total body weight above a

recommended range for good health =

overweight

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severely overweight and over-fat;
characterized by excessive accumulation of
body fat:

obesity

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% Obesity in Canadians in 1978-79:

13.8%

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% Obesity in Canadians in 2009:

24.1%

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Overweight in Canadians in 2010:

34+%

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U.S.- overweight and obese %?

obese: 34%, overweight: 67+%

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Excess Body Fat gives you increased:

risk of chronic disease and premature

death (50-100%)

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associated health problems with excess body fat include:

 Unhealthy blood fat levels
 Impaired heart function (+ 50%)
 Heart disease and hypertension (3x risk)
 Cancer
 Impaired immune function
 Gallbladder disease
 Kidney disease
 Skin problems
 Sleeping problems

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Metabolic Syndrome

• Also known as:

insulin resistance

syndrome

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Symptoms to metabolic syndrome include:

resistance to insulin,
high blood pressure,
high blood glucose levels,
abnormal blood fat levels (high triglycerides, low HDL levels],
increased fat in the abdominal area.

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when you have metabolic syndrome, Heart disease risk increases how much (for men and women)?

3x for men

and 6x for women

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Activity improves the health of people who are:

normal weight
overweight,
obese

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Obese people are more than how many times as likely as non-obese people to develop diabetes?

Excess body fat is a key risk factor for:

the most common type of diabetes

Diabetes mellitus =

disruption of normal glucose metabolism

Type 1 diabetes =

the pancreas produces little or no insulin

Type 2 diabetes =

the pancreas doesn’t produce enough insulin, | cells are resistant to insulin, or both

Gestational diabetes =

develops in 2–5% of pregnant women

Pre-diabetes =

elevated blood glucose levels

diabetes symptoms:

- frequent urination - extreme thirst and hunger - unexplained weight loss - extreme fatigue - blurred vision - frequent infections - slow wound healing - tingling or numbness in hands and feet - dry, itchy skin

Diabetes: Prevention:

``` • Regular physical activity including endurance exercise and weight training • Moderate diet rich in whole grains, fruits, vegetables, legumes, fish, and poultry • Modest weight loss • For people with pre-diabetes, lifestyle changes are more effective than medication in preventing diabetes ```

 Diabetes: Treatment:

• Keep blood sugar levels within safe limits through diet, exercise, and, if needed, medication • Monitor blood sugar levels with a home test • Lose weight if overweight

Location of fat is:

important to health

People who gain weight in the abdominal | area =

apples

"apples" have an:

increased risk of coronary heart disease, | high blood pressure, diabetes, and stroke

"apples" fat distribution pattern:

"android"

"apples" subgroup:

"ice cream cones" (fat in upper torso)

People who gain weight in the hip area=

"pears"

"pears" fat distribution pattern:

gynoid

Excess body fat decreases the ability and | motivation to:

perform physical activities

to develop a healthy | body composition:

Set a realistic goal and maintain a | wellness lifestyle

Too little body fat is associated with:

* reproductive, * circulatory, * immune system disorders

Female Athlete Triad:

``` A condition consisting of 3 interrelated disorders: - Premature osteoporosis - amenorrhea - abnormal eating patterns and excessive exercising ```

amenorrhea:

irregular or no menstruation

A rough assessment based on the concept that a person’s weight should be proportional to height:

Body Mass Index

Body Mass Index formula:

Body weight in kilograms is divided by | the square of height in meters = kg/m2

Elevated BMI is linked to:

increased risk of disease, especially if associated with large waist circumference

BMI 25+ =

overweight (36% of Canadians)

BMI 30+ =

obese (substantial increase in risk of disease and death)

Skinfold measurements:

Folds of skin in various specific body areas are measured with a caliper

Important: skinfold measurements :

* are estimations ONLY

• Underwater weighing:

An individual is | submerged and weighed under water.

how is fat calculated in underwater weighing?

Estimated percentages of fat and fat-free weight are calculated from body density **fat lighter, water neutral, muscle denser/heavier**

The Bod Pod:

The amount of air displaced by a person in a small chamber is measured by computerized sensors

Bioelectrical impedance analysis (BIA):

A measure of the resistance of the body to | a small electrical current sent through it

in BIA:

Fat has greater resistance, FFM less resistance

what affects results in BIA?

Hydration affects the accuracy of the results

Disease risk increases with total waist measurement of more than:

– 102 cm. (40 in.) for men | – 88 cm. (35 in.) for women

Disease risk increases with total waist-to-hip measurement above:

– 0.94 for young men | – 0.82 for young women

If fat loss would benefit your health, set a | realistic goal in terms of:

estimated percent body | fat or BMI