Chapter 9 - Body Composition Flashcards
What is body composition?
It is the amount of fat, muscle, bone and water in the body.
What is energy balance?
Calories inputted or consumed vs calories used
Which food group has the highest number of calories per gram?
Fat
How many calories are in one pound of fat?
3500
When we take in more calories than our body needs, what happens?
The body stores the calories as fat
What does Health Canada recommend as the required amount of physical activity per week?
150 minutes of moderate to vigorous activity.
What is the recommended additional amount of activity to maintain ongoing sustained weight control?
+200-300 more minutes
ie 350-450 minutes per week total
What two factors impact energy output?
- Metabolic rate
- activity level
What is metabolism?
The rate at which the body burns calories/energy through baseline body functions and during physical activity.
What is RMR?
Resting Metabolic Rate
- the amount of energy burned to maintain body functions while at rest.
What % of our daily expenditure of energy is through RM activities?
70%
The more muscle tissue in a body, the ___________ calories burned with every activity.
More
The more muscle tissue in a body, the __________ their metabolic rate.
Higher
Gram for gram, ___________ provides double the amount of energy than __________ or _______________.
Fat
Carbs
Protein
What 5 factors affect metabolic rate?
- body composition (amount of fat and muscle)
- age
- gender
- ethnicity
- physical conditions - such as pregnancy
The greater the muscle mass, the ___________ the metabolic rate
Greater
Reduction in metabolic rate starts to decline at what age?
20 years
Who has slower metabolic rate - men or women?
Women
Metabolic rate __________ during childhood and adolescence.
Peaks/ is very high
Metabolic rate increases by _____ when a woman is pregnant.
15%
What percentage of all calories burned is due to baseline body functioning.
70%
What percentage of all calories burned is due to physical activity?
30%
If you eat the same amount and type of food but increase strength training, muscle mass will __________, metabolic rate will _____________, and the storage of fat will ____________.
Increase
Increase
decrease
True or false - muscle can turn into fat over time
False
To lose fat you must engage in some form of ______________
aerobic activity
What is a very low calorie diet?
1500 calories or less per day
What does a very low calorie diet do to your metabolism?
It slows it down - the body is concerned that it is using too much of the fat stores, so it slows the metabolic rate down, to use less of the stored fat.
True or false - your body knows how much fat it has stored, so it maintains its metabolic rate at all times.
False - body cannot determine how much fat stores exist. When input (calories) significantly reduce, it panics and will reduce metabolic rate to preserve fat storage.
True or false - activity draws fuel from both carbs and fat stores
True
True or false - during prolonged aerobic exercises at a low intensity, muscles get most of their energy from carbohydrates.
False - get through fat
True or false - during high intensity aerobic exercises muscles get most of their energy from charbohydrates?
True
How many calories does it take to burn 1 pound of fat on the body?
3500
What is body composition?
The amount of muscle, fat, bone and water that is within a body.
Why is the BMI on it’s own not a reliable way to determine health of a body?
BMI is unable to determine how much muscle, fat, bone and water is within the body, or where the fat is stored.
The best way to analyze body composition is to consider both BMI and ________________
Waist circumferance
What is consider a high waist circumference for men and for women?
> 40 inches for men
35 inches for women
Why is waist circumference helpful in terms of body composition?
it tells us how much fat the body is storing at the waist area
What is hypertrophy?
Growth and significant increase in the size of the muscle cells
What is hypertrophy most commonly associated with?
Muscle resistance training
What is muscle growth dependent on?
FITT
Frequency
Intensity
Time
Type of exercise
What is atrophy?
a reduction in muscle mass
What are the main causes of muscle atrophy (outside of illness)?
Age
Injury
decrease in activity
What is the primary cause of excess weight in adults?
poor eating habits
What is anorexia nervosa?
An eating disorder characterized by obsessive food restriction and excessive physical activity.
What % of individuals with anorexia will die?
20%
What is bulimia nervosa?
An eating disorder characterized by binge eating followed by periods of purging - typically by self-induced vomiting, abuse of laxatives or excessive exercise.
What is orthorexia?
An eating disorder characterized by obsession with health foods and clean foods.
What is the Healthy at Every Size movement?
Movement to stop focus on weight and numbers and to focus, rather, on:
1. healthy body and not the scale
2. honoring our body - quality eating
3. recognizes that bodies come in all shapes and sizes
4. flexible eating using the cues of hunger and satiation
5. embracing the joy of physical activity
What is the formula for BMI calculation?
weight (kg)/height M square
How do you convert weight in pounds to kgs?
divide by 2.2
How do you convert height in inches to meters?
x 0.0254
What are the various classifications of BMI results?
<18.5 = underweight
18.5-24.9=normal
25-29.9 = over weight
30-34.9 = Class 1 obesity
35-39.9 = Class 2 obesity
<40 = class 3 obesity
