Ex phys Chapter 15 Flashcards
What are the 3 models of body composition?
- Chemical Model
- anatomical model
- two-compartment model
What are the 5 components of the chemical model of body composition?
fat, protein, carbohydrates, minerals, water
What are the 5 components of the Anatomical model of body composition?
Adipose tissue, muscle, organs, bone, other
What are the 2 components of the 2 compartment model of body composition?
fat mass & fat free mass
What are the ways that body composition is measured?
- skinfold
- dual energy ray absorptiometry
- Bioelectric impedance
- Densitometry/ hydrostatic weighing
Densitometry: measures body ____
- Hydrostatic (underwater) weighing
- Muscle heavier than water, fat lighter than water
- Most commonly used method
-density
DXA
- Dual-energy X-ray absorptiometry
- Quantifies:_______
- Precise and reliable but expensive and technical
bone and soft-tissue composition
Air plethysmography (Bod Pod)
- densitometry technique
- ____ displacement (instead of water)
- Easy for subject, difficult for operator, expensive
Air
Skinfold
- Most widely used field technique
- Measures thickness at __ or __ sites
- Uses ____ equations, reasonably accurate
3 or 7
quadratic
Bioelectric impedance
- Electrodes on ankle, foot, wrist, hand
- Current passes from proximal to distal sites
- Fat-free mass good ______, fat poor _______
- Reasonably accurate
conductor
conductor
Fat free Mass (includes muscle):
Excess of fat free mass is good for power, strength, & muscle endurance.
But it’s bad for_______(more mass to carry)
aerobic endurance
Fat is a dead weight but useful ____ store
energy
Less fat ususally = better ____
unless sumo wrestler, swimmer, weight lifter etc.
performance
__-__% weight loss of water can result in impaired performance
2-4
dangers of dehydration include
-risk of kidney, cardiovascular,dysfunction, death
severe weight loss can result in _______, and ______
dehydration, and chronic fatigue
Some Eating disorders include
- anorexia nervosa
- bulimia nervosa
Menstrual dysfunction
- Delayed _____, oligomenorrhea, or amenorrhea
- Prevalent in low-body-weight sports
- Due to caloric intake
-menarche
Bone mineral loss
Serious consequence of athletic _______
Anorexia → fracture rate __times higher
- amenorrhea
- 7
Female athlete triad
- ____ + _____ + _______
- Seen with women in lean-physique, low-body-weight, or endurance sports
- Skating, dance, gymnastics, running, swimming
eating + menstrual + bone disorders
Ketosis: accelerates
- can be caused by low carb diets
water loss
during optimal weight loss, it’s recommended that we lose no more than __ to__ kg/week
.5 to 1 kg/week
During optimal weight loss: recommended caloric deficit is no more than ____ to____kcal/ day
200-500 kcal/day
The recommended macronutrient balance is:
carbohydrates: __ to __%
Fat: __% (
55-60%
35%
10-15%
What are the 5 classifications of nutrients?
carbohydrates fats protein vitamans Minerals
The molecular composition of a monosaccharide is:
Glucos, fructose, and galactose
carbohydrates are the sole source of energy for the ___ system.
nervous
carbohydrates regulate ___ & ___ metabolism
fat & protein
excess carbohydrates are stored as
glycogen
Dietcary Carbohydrate intake determines _____ stores
glycogen
What are the Determinants of glycogen replacement?
- CHO intake
- Exercise type (eccentric → ↓ glycogen synthesis)
`Glycogen maintenance
Requires __ to __ g CHO / kg body weight per day
Insufficient CHO intake → heavy, tired feeling
3-12 g CHO/kg
Molecular composition of the carbohydrate:
-Monosaccharide, disaccharide, or polysaccharide
-examples of Monosaccharides are:
glucose, fructose, galactose
Carbohydrates
Functions in body:
- Energy source (sole source for nervous system)
- Regulate fat and protein metabolism
For the consumption & storage of carbohydrates:
Excess CHO stored as ___
Dietary CHO intake determines ______
glycogen
glycogen stores
What are the determinants of glycogen replacement?
- CHO intake
- exercise type (eccentric → ↓ glycogen synthesis)
Glycogen maintenance
Requires __ to __ g CHO / kg body weight per day
Insufficient CHO intake → heavy, tired feeling
3 to 12
Glycemic index (GI) categorizes food based on
glycemic (blood sugar) response
High GI (GI >___):
Moderate GI (GI ___-__):
Low GI (GI ≤___):
70
56-70
55
CHO factors that ↑ exercise time
- _______, low-GI pre-exercise snack
- _____ loading (1-3 days prior)
- _____ feedings during exercise
- Normoglycemia
- CHO
- CHO
CHO factors that ↓ exercise time:
- Hypoglycemia high-GI pre-exercise snack
- No CHO loading (lower glycogen stores)
- No CHO feeding during exercise
CHO during exercise:
- Unlike pre-exercise CHO, does not trigger hypoglycemia
- Improved muscle permeability to glucose?
- Insulin-binding sites altered during exercise?
CHO intake after exercise essential
_______high
- Glycogen re-synthesis
- muscle tissue
Fat essential for body function
- Fuel substrate _______
- Component of cell membranes and nerve fibers
- Required by:
- (triglycerides → FFAs + glycerol)
- steroid hormones and fat-soluble vitamins
Saturated versus unsaturated FFAs:
-Total fat
- 35
- 10
- 300
FFAs important fuel during exercise
- Delay exhaustion after _____
- Body cannot metabolize _______ (dietary fat)
- Must break down triglycerides into ____
- glycogen depletion
- triglycerides
- FFA’s
High-fat versus high-CHO diets
High-fat intake → ↑ circulating FFAs (good)
High-fat intake → ↓ glycogen storage (bad)
No conclusive evidence on high-fat diets
Protein essential for body function
- Cell structure, growth, repair, and maintenance
- Used to produce:____ ___ ___ and as buffer
- Controls plasma volume via _____
enzymes, hormones, antibodies,
-osmotic pressure
20 amino acids:
essential:
nonessential:
- Diet
- what body makes
Protein consumption
__% of total daily kilocalories
~___ g protein / kg body weight per day
- 15%
- .8
Protein requirements higher for athletes
___ to ____ g protein / kg body weight per day
Endurance training: may use as fuel substrate
Strength training: needed for building muscle
-1.2 to 1.7
Excessive protein intake → ___
CHO + protein after exercise → improved:
- health risks
- glycogen and muscle protein synthesis
Vitamans:
Small but essential organic molecules
Enable use of other ingested ____
Act as ___ & ______in chemical reactions
-nutrients
catalysts and cofactors
Fat soluble versus water soluble
Fat soluble stored, can reach ____
Water soluble excrete, toxicity difficult to reach
-toxic accumulations
In general, unless vitamin deficiency exists:
supplementation not helpful
