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Exercise Science > Chapter 6 > Flashcards

Chapter 6 Flashcards

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1
Q

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

A

Body composition

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2
Q

what is crucial for normal body

functioning?

A

Essential fat

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3
Q

how much is essential body fat in males?

A

3–5% of total body weight

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4
Q

how much is essential body fat in females?

A

8–12% of total body weight

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5
Q

adipose tissue, stored

by the body for later use, is called?

A

nonessential fat

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6
Q

Non-Essential Fat

• Exists within cells as:

A

adipose tissue

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7
Q

nonessential fat is mainly:

A

subcutaneous or visceral

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8
Q

what do fat cells do with more fat stored?

A

increase in size

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9
Q

fat deposits are Almost always due to:

A

food intake

exceeding calorie expenditure

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10
Q

typical body composition male:

A 
45% muscle
3% essential fat
12% non-essential fat
15% bone
25% other
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11
Q

typical body composition female:

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

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

A

proportion of total body weight that is

fat (percent body fat)

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13
Q

total body weight above a

recommended range for good health =

A

overweight

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14
Q

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

A

obesity

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15
Q

% Obesity in Canadians in 1978-79:

A

13.8%

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16
Q

% Obesity in Canadians in 2009:

A

24.1%

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17
Q

Overweight in Canadians in 2010:

A

34+%

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18
Q

U.S.- overweight and obese %?

A

obese: 34%, overweight: 67+%

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19
Q

Excess Body Fat gives you increased:

A

risk of chronic disease and premature

death (50-100%)

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20
Q

associated health problems with excess body fat include:

A 
 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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21
Q

Metabolic Syndrome

• Also known as:

A

insulin resistance

syndrome

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22
Q

Symptoms to metabolic syndrome include:

A
  1. resistance to insulin,
  2. high blood pressure,
  3. high blood glucose levels,
  4. abnormal blood fat levels (high triglycerides, low HDL levels],
  5. increased fat in the abdominal area.
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23
Q

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

A

3x for men

and 6x for women

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24
Q

Activity improves the health of people who are:

A
  • normal weight
  • overweight,
  • obese
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25
Q

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

A

4x

26
Q

Excess body fat is a key risk factor for:

A

the most common type of diabetes

27
Q

Diabetes mellitus =

A

disruption of normal glucose metabolism

28
Q

Type 1 diabetes =

A

the pancreas produces little or no insulin

29
Q

Type 2 diabetes =

A

the pancreas doesn’t produce enough insulin,

cells are resistant to insulin, or both

30
Q

Gestational diabetes =

A

develops in 2–5% of pregnant women

31
Q

Pre-diabetes =

A

elevated blood glucose levels

32
Q

diabetes symptoms:

A
  • 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
33
Q

Diabetes: Prevention:

A 
• 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
34
Q

 Diabetes: Treatment:

A

• 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

35
Q

Location of fat is:

A

important to health

36
Q

People who gain weight in the abdominal

area =

A

apples

37
Q

“apples” have an:

A

increased risk of coronary heart disease,

high blood pressure, diabetes, and stroke

38
Q

“apples” fat distribution pattern:

A

“android”

39
Q

“apples” subgroup:

A

“ice cream cones” (fat in upper torso)

40
Q

People who gain weight in the hip area=

A

“pears”

41
Q

“pears” fat distribution pattern:

A

gynoid

42
Q

Excess body fat decreases the ability and

motivation to:

A

perform physical activities

43
Q

to develop a healthy

body composition:

A

Set a realistic goal and maintain a

wellness lifestyle

44
Q

Too little body fat is associated with:

A
  • reproductive,
  • circulatory,
  • immune system disorders
45
Q

Female Athlete Triad:

A 
A condition consisting of
 3 interrelated disorders: 
- Premature osteoporosis
- amenorrhea
- abnormal eating patterns and excessive exercising
46
Q

amenorrhea:

A

irregular or no menstruation

47
Q

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

A

Body Mass Index

48
Q

Body Mass Index formula:

A

Body weight in kilograms is divided by

the square of height in meters = kg/m2

49
Q

Elevated BMI is linked to:

A

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

50
Q

BMI 25+ =

A

overweight (36% of Canadians)

51
Q

BMI 30+ =

A

obese
(substantial increase in risk
of disease and death)

52
Q

Skinfold measurements:

A

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

53
Q

Important: skinfold measurements :

A
  • are estimations ONLY
54
Q

• Underwater weighing:

A

An individual is

submerged and weighed under water.

55
Q

how is fat calculated in underwater weighing?

A

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

56
Q

The Bod Pod:

A

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

57
Q

Bioelectrical impedance analysis (BIA):

A

A measure of the resistance of the body to

a small electrical current sent through it

58
Q

in BIA:

A

Fat has greater resistance, FFM less resistance

59
Q

what affects results in BIA?

A

Hydration affects the accuracy of the results

60
Q

Disease risk increases with
total waist measurement
of more than:

A

– 102 cm. (40 in.) for men

– 88 cm. (35 in.) for women

61
Q

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

A

– 0.94 for young men

– 0.82 for young women

62
Q

If fat loss would benefit your health, set a

realistic goal in terms of:

A

estimated percent body

fat or BMI

Exercise Science (14 decks)

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