Module 2

Question 1

Uses of body composition measures (4)

Answer 1

• Estimates healthy body mass
• Estimate competitive body mass for athletes
• Monitor growth of children and adolescents
• Assesses changes in body composition related to: aging, poor diet,and disease status

Question 2

Body fat percentage spectrum for 20 to 29-year-olds

Answer 2

Men
minimal 3% 
average 13.5% 
excessive over 22%
Women 
minimal 10% 
average 20% 
excessive over 32%

Question 3

Body composition density assumptions

Answer 3

Density of fat = 0.901 g•cc^-1

Density of FFM = 1.10 g•cc^-1

Question 4

Benefits of field methods for assessing body composition

Answer 4

Practical
time efficient
portable alternatives to lab methods

Question 5

Skinfold method

Answer 5

• Invasive method
• Indirect measurement of subcutaneous body fat
• Underestimate body fat percentage in fatter clients
• Overestimate body fat percentage in leaner clients

Question 6

Bioelectrical impedance analysis

Answer 6

-Non-invasive method
-indirectly estimates fat-free mass
-client hydration status is key
-must adhere to BIA pretesting guidelines
-

Question 7

Anthropometric methods

Answer 7

• based on body size and proportions
• cannot differentiate fat disposition locations
• circumferences measures of girth
• men’s body fat = abdominal circumference minus neck circumference
• women’s body fat = waist circumference+ hips circumference - neck circumference

Question 8

Waist to hip ratio

Answer 8

• women at risk above 0.82

- men at risk above 0.94

Question 9

Types of obesity

Answer 9

Android: upper body obesity (usually men)
Gynoid: lower body obesity (usually women)

Question 10

Positive energy balance =

Answer 10

Weight gain

Question 11

Negative energy balance =

Answer 11

Weight loss

Question 12

1 lb of fat =

Answer 12

3500 Kcal

Question 13

Total energy expenditure (TEE) =

Answer 13

RMR + dietary thermogenesis + EAT + NEAT

Question 14

EAT =

Answer 14

Exercise activity thermogenesis

Question 15

NEAT =

Answer 15

Non-exercise activity thermogenesis

Question 16

Preliminary steps to weight management

Answer 16

Set body weight goal
Assess kcal intake
Assess kcal expenditure

Question 17

Estimate energy expenditure methods

Answer 17

Factorial method
-Estimate RMR: prediction equations
-Estimate additional energy required based on activity level
-PA logs
TEE method
-determine PAL (sedentary, low, active, very active)
-TEE prediction equations

Question 18

Physical activity levels (PAL)

Answer 18

• sedentary; mostly seated or standing, no exercise other leisure activities
• low; light exercise and leisure activities
• active; moderate exercise in leisure activities
• very active; heavy manual labor job or heavy exercise and leisure activities

Question 19

Target weight

Answer 19

1) Determine present body fat percentage
2) calculate present fat-free mass
3) set body composition goal
4) divide present fat-free mass by (1 - body fat percentage goal)
5 Answer = Target weight

Question 20

Benefits of exercise for weight loss

Answer 20

1) Increase energy expenditure
2) minimize loss of fat-free mass
3) Increase growth hormone (GH) and catecholamines
4) increased aerobic fitness and ability to expel more Kcal
5) offset diet induced reduction of RMR

Question 21

Weight gain programs

Answer 21

• 1 lb of muscle = additional 2,800 to 3,500 kcal
• high volume resistance training
• intensity: 70% to 75% 1-RM or 10- to 12-RM