Chapter 6 Flashcards
the body’s relative
amounts of fat mass and fat-free mass
(bone, water, muscle, connective and
organ tissues, teeth)
Body composition
what is crucial for normal body
functioning?
Essential fat
how much is essential body fat in males?
3–5% of total body weight
how much is essential body fat in females?
8–12% of total body weight
adipose tissue, stored
by the body for later use, is called?
nonessential fat
Non-Essential Fat
• Exists within cells as:
adipose tissue
nonessential fat is mainly:
subcutaneous or visceral
what do fat cells do with more fat stored?
increase in size
fat deposits are Almost always due to:
food intake
exceeding calorie expenditure
typical body composition male:
45% muscle 3% essential fat 12% non-essential fat 15% bone 25% other
typical body composition female:
36% muscle 12% essential fat 15% non-essential fat 12% bone 25% other
The most important consideration in
evaluating body weight and composition
is the:
proportion of total body weight that is
fat (percent body fat)
total body weight above a
recommended range for good health =
overweight
severely overweight and over-fat;
characterized by excessive accumulation of
body fat:
obesity
% Obesity in Canadians in 1978-79:
13.8%
% Obesity in Canadians in 2009:
24.1%
Overweight in Canadians in 2010:
34+%
U.S.- overweight and obese %?
obese: 34%, overweight: 67+%
Excess Body Fat gives you increased:
risk of chronic disease and premature
death (50-100%)
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
Metabolic Syndrome
• Also known as:
insulin resistance
syndrome
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.
when you have metabolic syndrome, Heart disease risk increases how much (for men and women)?
3x for men
and 6x for women
Activity improves the health of people who are:
- normal weight
- overweight,
- obese
Obese people are more than how many times as
likely as non-obese people to develop
diabetes?
4x
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
