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A2 OCR PE > EP- Body composition > Flashcards

EP- Body composition Flashcards

1
Q

Define body composition

A

the distribution of lean body mass and body fat mass

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2
Q

Define fat mass

A

the percentage of body weight that is stored fat

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3
Q

Define lean body mass

A

the weight of the rest of the body – muscle, bone, connective tissue, and organs.

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4
Q

What are the average body fat % for men (non-athletes)

A

12-18%

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5
Q

What are the average body fat % for men (athletes)

A

6-12%

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6
Q

What are the average body fat % for women (non-athletes)

A

22-28%

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7
Q

What are the average body fat % for women (athletes)

A

12-20%

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8
Q

Why are athletes typically heavier than average people

A

Because muscle weighs more than fat

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9
Q

Give the 5 body composition assessments

A
  1. BMI
  2. Hydrostatic weighing
  3. BIS
  4. Bodpod
  5. Skinfold callipers
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10
Q

What does BMI measure

A

measures an adult’s weight in relation to their height.

Their weight is divided by their height in metres squared

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11
Q

What is an acceptable BMI range for men and women

A
  1. 1 - 25 (men)

18. 5 - 24.8 (women)

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12
Q

What BMI number indicates someone may be obese

A

30+

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13
Q

Give 2 disadvantages of BMI

A
  • BMI does not directly measure body fat.
  • Not suitable for young children, pregnant women, the elderly, or athletes.
  • Athletes higher proportion of muscle pushes them outside the normal range, despite their body fat being well within normal the range.
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14
Q

Why do we continue to use BMI

A

It has become the medical standard used worldwide and does have some value if you’re a standard adult.

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15
Q

Give the method for hydrostatic weighing

A
  • Athlete is weighed on land
  • Athlete is weighed totally immersed in water.
  • The difference between the athletes ‘dry’ weight and the underwater weight indicates the athlete’s fat percentage.
  • Fat floats – so the greater the body fat, the bigger the difference between the two weights.
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16
Q

Give an advantage for hydrostatic weighing

A

Most accepted and accurate measure of body composition.

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17
Q

Give 2 disadvantages for hydrostatic weighing

A
  • Only an estimate of the density of fat-free mass- this varies from gender, age and race (not totally accurate).
  • Not readily available to most people.
  • Expensive
18
Q

What does BIS stand for

A

Bioelectrical Impedance Spectroscopy

19
Q

How does BIS work

A
  • BIS scales send a safe, low electrical current through the body
  • The current flows easily through the fluids contained within muscle tissue but fat impedes the flow of the current
  • Having programmed in the athletes’ height and weight, the scales work out the body fat percentage.
20
Q

Give an advantage of BIS

A

Accurate
Safe
Can be easily tracked over time

21
Q

Give a disadvantage of BIS

A
  • Affected by the hydration level of the performer (as it relies on the fluid levels of the fat-free tissue such as muscle).
  • Uses average population fat-free tissue values to work out fat percentage– so not suitable for athletes.
  • A number of factors can affect the accuracy of the test: Eating habits/alcohol consump-tion/exercise/time of day
22
Q

Describe the method for skinfold callipers

A
  • Skinfold callipers measures (in mm) subcutaneous fat (below the skin) from a number of sites on the body.
  • The sum of the measurements is used to estimate body fat percentage.
  • A number of tests are available, using different parts of the body (gender specific)
23
Q

Give 2 advantages of skinfold callipers

A
  • Most widely used method of assessment.
  • Accessible, cheap and practical to use.
  • Provide a good estimate of body fat percentage (multiple site/gender specific tests)
24
Q

Give a disadvantage of using skinfold callipers

A

Testers need training, to ensure the specific sites are measured accurately

25
Q

Give the method for BodPod

A
  • Fitted clothing is worn and hair under a swimming cap
  • Weight of subject is measured
  • Bodpod is calibrated
  • Subject sits inside twice for 50 secs
  • Test results printed from the computer
26
Q

Give 2 advantages of using bodpod

A
  • Accurate

* Suitable for children

27
Q

Give 2 disadvantage of using bodpod

A
  • Expensive

* Difficult to access

28
Q

What are the two sections to the energy balance

A
  • Energy intake – food

* Energy expenditure – work/physical activity

29
Q

What happens if energy intake exceeds energy expenditure

A

the excess is stored as fat

30
Q

What happens if energy expenditure exceeds energy intake

A

weight will be lost in the form of fat

31
Q

Define BMR

A

the lowest rate of energy expenditure to sustain the body’s essential physiological functions at rest

32
Q

What’s the difference between BMR and RMR

A

RMR takes away the need to measure sleep

33
Q

What is the thermic effect used to describe

A

the energy used in eating, digesting, absorbing and using food

34
Q

What does MET stand for

A

Metabolic Equivalent Task

35
Q

What are METs

A

the ratio of the activities working metabolic rate relative to the resting metabolic rate

36
Q

Give 2 examples of METs

A

the resting metabolic rate is given a value of 1.
Slow walking on the flat would have a value of 2 METs.
Running at 6mph (10 min miles) has a value of 10 METs.

37
Q

Define energy intake

A

The food we eat

38
Q

What does a balanced diet consist of

A
  • 10-15% protein
  • No more than 30% fat
  • 55-60% carbohydrates
  • Vitamins, minerals, fibre and water.
39
Q

Give 4 health implications of being overweight

A
  • Increased risk of diabetes (particularly type 2).
  • Increased risk of cancers.
  • Increased risk of heart disease, deep vein thrombosis (DVT), stroke (resulting from long term stress on the CV system).
  • Overloading joints impacting on posture and alignment – leads to musculo-skeletal pain.
  • Psychological harm of stigma, bullying and low self-esteem.
  • Low self-esteem leading to social difficulties.
  • Under performance in physical and mental work.
40
Q

Give 3 implications of being overweight for sport

A
  • Overweight/obese performers will have an increased energy expenditure for a given activity than those whom are not.
  • There is a greater load on the joints and risk of injury (through greater wear and tear or acute force trauma).
  • Decrease in joint mobility/flexibility.
  • Decrease in economy of movement.
  • Decrease in fatigue resistance.
  • Negative cycle – overweight/obese individuals have a negative view of physical activity.
  • They are unlikely to take part due to the associated stigma of being overweight/obese - worry about how they are perceived by others.
41
Q

What exercise intensity is needed for fat loss

A
  • Duration should be at least 20-30 mins to allow the metabolism of fats.
  • For optimum fat burning, exercise intensity should be lower.
  • This encourages the usage of fats for energy instead of carbohydrates (glycogen/glucose)

A2 OCR PE (21 decks)

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