Final Exam 2 Flashcards
Body Composition
Relative body fat ( %BF)
Classifies level of body fatness
% Body fat spectrum for 20- to 29-year-olds
Minimal:
Average:
Minimal:
Men- 2.0%
Women 10.0%
Average
Men- 15.0%
Women- 20.0%
BC Methods
Reference methods
Field Methods
Reference methods
Hydrostatic weighing
Air displacement plethysmography
Dual-energy x-ray absorptiometry
Field Methods
Skin Fold
Ultrasound
Bioimpedance
Anthropometry
Body Composition: two-component Model
Assumptions
- Density of fat= 0.901
- Density of FFN= 1.10 g cc
- Densities of fat and FFB components are same for everyone FFB Water (73.8%); Protein (19.4%); Mineral (6.8%)
- Densities of the various tissues composing the FFB are constant within an individual.
- Individual being measured differs from the reference body only in the amount of body fat.
FFB density known to vary
Age
Sex
Ethnicity
Physical Activity
% Body Fat
Body composition: Multi-component Model
Eliminate much of the guesswork in 2C model assumptions
Measure %water and %mineral
Useful for developing population-specific formulas
Hydrolastic Weighing (HW)
Valid and reliable densitometric method
Estimate body volume(BV)
Requires total body submersion
Computation of DB
Db= total body mass/ BV
Residual lung volume (RV0 measurement increases accuracy
Pretest guideline adherence a must
BC Methods
Reference Methods
Field Methods
Reference Methods
Hydrostatic weighing
Air displacement plethysmography
Dual-energy X-ray absorptiometry between
Field methods
Skin fold
Ultrasounds
Bioimpedance anthropometry
Anthropometry
Air Displacement Plethysmography (ADP)
Requires minimal client compliance and technician skill
Based on Boyle’s Law of Pressure-volume relationships
Body Surface are (BSA) correction
Thoracic gas Volume (TGV)
Measured= Best
Predicted= faster
Pretest guidelines similar to those for HW
Skinfold Method
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
Major sources of error
Technician Skill
Type of SKF caliper
Client factors
Bioelectrical Impedance Analysis
Assumptions
- Body is perfect cylinder, uniform in length and cross-sectional area
- Tissue are current conductors or insulators; current seeks path of least resistance
- Resistance and Reactance related
Kilocalorie (kcal):
unit of heat energy
Caloric excess/ deficit of 3,500 kcal=
gain/loss of 1lb of fat
RMR:
EAT:
NEAT:
RMR: Resting metabolic rate
EAT: exercise activity thermogenesis
NEAT: non-exercise activity thermogenesis
Desigining weight loss program
3,500 kcal deficit needed to lose 1lb
500 to 1,000 kcal/day deficit
Calorie restriction and exercise combo
Exercise Prescription for weight loss
Frequency:
Intensity:
Time:
Type:
Exercise without diet has only modest effect
Work with a nutrition professional for the diet
> 250min/ wk is recommended
Frequency: Daily
Intensity: moderate; duration is more important
Time: > 60min
Type; aerobic for weight loss, but use resistance training to prevent weight regain and preserve FFM
Benefits of exercise for weight loss
Increase
Energy expenditure
Aerobic fitnes and ability to expand more kcal
Minimize loss of FFM
Offset diet-induced reduction
Exercisers maintain weight loss more than nonexercisers
Weight Gain Programs
1lb muscles=
Exercise:
Type;
Frequency:
For novice:
For advance:
Intensity:
Time:
additional 2,800 to 3,500 kcal
Exercise: high-volume resistance training
Monitor body composition
Type; resistance; multiple sets and exercises per muscle group
Frequency:
For novice: 3 days/wk
For advance: 5-6 days/wk spilt routine
Intesnity
70%-75% 1-RM or 10-to 12 RM
Time: 60 min
Excessive Flexibility
Hypermobility
Joint laxity
Subluxation or dislocation
Training principles applied to flexibility programs
Specifiy
Overload
Interindividual variability
Progression
- Specifiy
- Overload
Stretch muscles beyond resting length but not beyond pain-free ROM - Interindividual variability
- Progression
Stretch duration
Number of repetitions
Stretching Methods and Techniques
Methods
Ballistic
Static
Dynamic
Proprioceptive neuromuscular facilitation (PNF)
Techniques
Active
Passive
Active-assisted
Steps for PNF 4
- Stretch to end of ROM
- Static Muscle action against partner resistance: 5-10 sec
- Relax muscle and stretch farther
- CRAC: contact opposing muscle group: 5-6 sec
ACSM recommendations for PNF
Static contrac tion duration; 3-6 sec
Static contraction intensity: 20%-75% MVC
Assisted stretch duration: 10-30 sec
Advantage and LImitations of PNF stretching
Advantages
Limitations
Advantages
Potentially more effective (greater increase in ROM)
Limitations
Requires a partner with knowledge of technique
Overstretching can cause injury
Flexibilty Program Prescription
Frequency:
Intensity:
Type
Time
Progression:
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 reps
Muscular Fitness Testing of Older Adults
Strength
Functional Fitness
Power
Strength
1-RM testing is appropriate
Submaximal estimate of 1-RM
Functional Fitness
Arm curl
30-sec chair stand
Power
Tendo: explosive chair stand
Muscular Fitness Testing of Children
Strength
Endurance
Power
Strength
1-RM testing is appropriate
One-on-one supervision
Child-sized resistance machines
Endurance
Multiple-rep body resistance (e.g., push-ups, pull-ups)
Power
Standing long jump
Muscular Fitness Testing: Sources of Error
Client
Equipment
Technician
Enviorment
Client
Practice time
Maximal effort
Equipment
Adjusted to client
Technician
Knowledge
Detect client errors
Environment
Room temperature
Resistance Training Programs
Goals – to develop:
muscle strength
muscle size (hypertrophy)
endurance
power
Types of Resistance Training
Static (isometric)
Dynamic
Concentric
Eccentric
Isokinetic
Dynamic Resistance Training Programs
Variables
Intensity (load/resistance)
Sets
Frequency
Volume
Order of exercises
Rest
Steps for Designing a RTP
1) Identify goal (e.g., strength, endurance, power)
2) Determine program type (e.g., dynamic, isokinetic)
3) Identify muscle weaknesses (assessment data)
4) Select exercises
5) Order exercises
6) Use goals to determine sets, reps, and load (resistance)
7) Set guidelines for progressive overload
Training Principles Applied to RTP
Specificity
Overload
Progression
Initial values and interindividual variability
Diminishing Returns
Reversibility
Gross VO2
Rest + exercise O 2 consumption
Net VO2
O 2 consumption of exercise only
Guidelines for Exercise Testing
Primary VO2 max attainment criterion
Secondary VO2 max attainment criteria
Primary
Plateau in O 2 consumption
VO 2 increase ≤ 150 ml/min
Verified by bout at supramaximal load
Secondary
HR fails to rise with increasing workload
RPE > 17 on Borg 6-20 scale
Blood lactate > 8 mmol/L
RER > 1.15
Submaximal Exercise Test Protocols
Assumptions:
Assumptions:
1. Steady-state HR attained and
maintained at each stage
2. Linear relationship: HR and VO2
(between 110 and 150 bpm)
Treadmill Submaximal Exercise Tests
1) Multistage model
2) Single-stage model
1) Multistage model
Need two stages with HR 115 – 150 bpm
Determine slope and extrapolate to APHR max
2) Single-stage model
Need one stage with HR 130 – 150 bpm
Assessing Muscular Power
Vertical jump
Accelerometers
Standing long jump
Bosco test (for jumping athletes)
