Final Exam

Question 1

Body Composition
Relative body fat ( %BF)

Answer 1

Classifies level of body fatness

Question 2

% Body fat spectrum for 20- to 29-year-olds
Minimal:

Average:

Answer 2

Minimal:
Men- 2.0%
Women 10.0%

Average
Men- 15.0%
Women- 20.0%

Question 3

BC Methods
Reference methods

Answer 3

Reference methods

Hydrostatic weighing
Air displacement plethysmography
Dual-energy x-ray absorptiometry

Question 4

BC Methods
Field Methods

Answer 4

Field Methods
Skin Fold
Ultrasound
Bioimpedance
Anthropometry

Question 5

Body Composition: two-component Model
Whole body= fat +fat-free body (FFB)
Assumptions

Answer 5

1. Density of fat= 0.901
2. Density of FFN= 1.10 g cc
3. Densities of fat and FFB components are same for everyone FFB Water (73.8%); Protein (19.4%); Mineral (6.8%)
4. Densities of the various tissues composing the FFB are constant within an individual.
5. Individual being measured differs from the reference body only in the amount of body fat.

Question 6

Skinfold Method

Answer 6

Indirect measurement of subcutaneous body fat
Assumptions
SKF is a good measure of subcutaneous fat
Distribution of subcutaneous and internal fat is similar for all of the same sex
Sum of SKFs from multiple sites usabe to estimate total body fat
Relationship exist between SKFs and Db
Age is independent predictor of Db for adults

Question 7

Major sources of error

Answer 7

Technician Skill
Type of SKF caliper
Client factors

Question 8

Health Risks of Obesity

Answer 8

Ischemic heart disease
and stroke
Dyslipidemia
Hypertension
Glucose intolerance and
diabetes
Osteoarthritis
Obstructive pulmonary
disease
Gallbladder disease
Some cancers
Menstrual irregularities

Question 9

Health Risks of Underweight

Answer 9

Malnutrition
Fluid-electrolyte
imbalances
Osteopenia, osteoporosis,
and fractures
Muscle wasting
Cardiac arrhythmias and
sudden death
Renal and reproductive
disorders

Question 10

Weight Management Principles
Energy balance

Balanced:
Positive:
Negative:

Answer 10

Balanced: Energy In = Energy Out
Positive: Energy In > Energy Out (gain weight)
Negative: Energy In < Energy Out (lose weight)

Question 11

Designing Weight Loss Programs

Answer 11

3,500 kcal deficit needed to lose 1 lb
500 to 1,000 kcal/day deficit
Calorie restriction and exercise combo

Question 12

Exercise Prescription for Weight Loss

Frequency:
Intensity:
Time:
Type:

Answer 12

Frequency: daily
Intensity: moderate; duration is more important
Time: ≥60 min
Type: aerobic for weight loss, but use resistance training to prevent weight regain and preserve FFM

Question 13

Benefits of Exercise for Weight Loss

Increase:

Answer 13

energy expenditure
aerobic fitness and ability to expend more kcal
Minimize loss of FFM
Offset diet-induced reduction in RMR

Question 14

Weight Gain Programs

1 lb muscle =

Answer 14

1 lb muscle = additional 2,800 to 3,500 kcal
Use NIH Body Weight Planner

Question 15

Exercise Prescription for Weight Gain

Type:

Frequency:

Intensity:

Time:

Answer 15

Type:
resistance; multiple sets and exercises per muscle group
Frequency:
For novice: 3 days/wk
For advanced: 5-6 days/wk split routine
Intensity:
70%-75% 1-RM or 10- to 12-RM
Time: 60 min

Question 16

Factors Affecting Flexibility

Answer 16

Joint structure
Soft tissue tightness
Body composition
Age
Sex
Physical activity
Muscle temperature

Question 17

Excessive Flexibility

Answer 17

Hypermobility
↓
Joint laxity
↓
Subluxation or dislocation

Question 18

Assessing Flexibility

Dynamic flexibility

Static flexibility

Answer 18

Dynamic flexibility

Measure resistance during muscle elongation
Impractical; lab test

Static flexibility

Direct measures of ROM
Indirect measures of ROM

Question 19

Static Flexibility

Measurement devices

Answer 19

Goniometer
Electrogoniometer
Leighton flexometer
Inclinometers and inclinometer smartphone apps

Question 20

Validity and Reliability of Direct Flexibility Measures

Dependent on the following:

Tester needs these skills:

Answer 20

Dependent on the following:
Joint being measured
Technician skill

Tester needs these skills:
Knowledge of anatomy
Knowledge of standardized procedures
Training and practice

Question 21

Training Principles Applied to Flexibility Programs

Answer 21

Specificity
Overload
Interindividual variability
Progression

Question 22

Stretching Methods and Techniques

Answer 22

Methods
* Ballistic
* Static
* Dynamic
* Proprioceptive neuromuscular facilitation (PNF)

Techniques
* Active
* Passive
* Active-assisted

Question 23

Steps for PNF 4 Steps

Answer 23

1. Stretch to end of ROM
2. Static muscle action against partner resistance: 5-10 sec
3. Relax muscle and stretch farther
4. CRAC: contract opposing muscle group: 5-6 sec

Question 24

Advantages and Limitations of PNF
Stretching

Advantages

Limitations

Answer 24

Advantages

• Potentially more effective (greater increase in ROM)

Limitations

• Requires a partner with knowledge of technique
• Overstretching can cause injury

Question 25

Flexibility Program Prescription

Frequency:
* Intensity:
* Type

• Time
• Progression:

Answer 25

Frequency: 2 days/wk minimum; preferably daily
* Intensity: within pain-free ROM
* Type
* Increase ROM postexercise: static or PNF
* Warm-up: ballistic or dynamic
* Time
* 10-30 sec per stretch
* Reps: 2-4; accumulate 45 sec to 2 min per exercise
* Progression: gradually increase duration or repetitions