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NUTR 380 > Module 4 Body Composition > Flashcards

Module 4 Body Composition Flashcards

1
Q

The body’s relative amounts of fat and lean body tissue (or fat-free mass – FFM)

A

Body composition

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2
Q

Components of FFM include:

A
  • Muscle
  • Bone
  • Water
  • Organ tissues
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3
Q

total body fat equation

A
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4
Q

Essential fat

A

Required for normal physiological function and consists of fat within:
* major organs (protective, insulative)
* muscles
* central nervous system (conduction)

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5
Q

How much total body weight does essential fat account for?

A
  • 3-5% total body weight in males
  • 8-12% total body weight in females
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6
Q

Male vs. female body composition breakdown

A
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7
Q

What part of body composition influences BMR the most?

A

FFM

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8
Q

Nonessential fat stored as adipose tissue near the body’s surface

A

storage fat
* Some sports and certain positions where storage fat actually affords a benefit. Such as in football having a bigger body makes it harder to get through you or wrestling in some cases

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9
Q

Primary index used to evaluate body composition

A

% body fat
* Percentage of total body weight represented by fat

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10
Q

Defined as body mass minus all extractable fat

A

Fat-Free Mass (FFM)

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11
Q

Calculation for FFM

A
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12
Q

What is a key rule of thumb in measuring FM?

A

What’s most important is how the measurement is done the second and third and so on. So use the same method to keep it consistent

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13
Q

Purposes of evaluating body composition

A
  1. To help assess health risks and determine needed behavior changes for optimal health
  2. To help athletes determine the best body composition for performance in their respective sport
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14
Q

Effects of Too Much Body Fat

A

Excessive body fat can increase risk of chronic diseases, such as:
* Cardiovascular disease
* Hypertension
* Type 2 diabetes
* Cancer

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15
Q

hypertension causes and risk factors

A
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16
Q

Effects of Too Little Body Fat

A

Extremely low levels of body fat can result in reproductive, circulatory, and immune disorders and are associated with RED-S and malnutrition.

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17
Q

Common Methods for Assessing Body Composition

A
  • Height, weight, BMI
  • Waist-to-Hip ratio (and body girth measurements)
  • Skinfold measurements
  • Hydrostatic (underwater) weighing
  • Air displacement plethysmography (ex. BodPod)
  • Bioelectrical impedance analysis (BIA)
  • Dual-energy X-ray absorptiometry (DXA)
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18
Q

Assessment model types for body composition

A
  • two compartment model: fat & FFM
  • three compartment model: fat, lean mass & bone
  • four compartment model: fat, protein, water, bone
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19
Q

Methods of Assessing Height

A

Best measured using a stadiometer; ensure the subject:
* Removes shoes
* Stands straight up with heels together
* Holds deep breath during measurement

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20
Q

Methods of Assessing Body Weight/Mass

A

Best measured on a calibrated scale at a
set time of day; Ensure the subject:
* Removes shoe
* Wears minimal clothing (if nude weight
isn’t possible)

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21
Q

Body weight vs. body mass

A

BW = lbs; BM = kg (1kg = 2.2 lbs)

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22
Q

Based on the concept that a person’s weight should be proportional to height

A

BMI

23
Q

What is BMI most often used for?

A

Used to estimate degree of obesity in large populations
* Insensitive to body composition - does not take into account % of fat or FFM

24
Q

What populations should BMI exclude?

A

pregnancy, athletes, elderly

25
Q

BMI calculation

A
26
Q

Categories of BMI

A
27
Q

Pros/cons of BMI

A
28
Q

Provides evaluation of body fat distribution

A

Waist-to-Hip Ratio

29
Q

Methods of assessing waist-to-hip ratio

A
  • Waist circumference: Should be measured at the narrowest point below the ribs
  • Hip circumference: Should be measured at the widest point (around the gluteus maximus)
30
Q

What does the waist-to-hip ratio accuracy depend on?

A

Training and skill of the tester
* Must be measured properly and hit the proper landmarks otherwise meaningless - hips and waist at the right spot

31
Q

What adiposity does waist-to-hip mainly look at?

A

abdominal adiposity

32
Q

Waist-to-hip ratio norms

A
33
Q

Pros/cons of waist-to-hip ratio

A
34
Q

Skinfold measurements

A

Multiple sites are measured and % BF is calculated using the sum of the sites
* 3- site, 4-site, and 7-site methods are used
* Measurements should be taken on the right side of the body

35
Q

Accuracy of skinfold measurements

A

Accuracy is predicated on the skill and experience of the tester
* Highly correlated with other methods of measuring % BF (including DEXA and hydrostatic weighing)

36
Q

Pros/cons of skinfold measurements

A
37
Q

Hydrostatic Weighing

A

Uses whole-body density to calculate body comp. based on Archimedes’ principle - fat more buoyant than lean tissue
* Also known as underwater weighing
* Historically the most commonly used lab technique for measuring % BF

38
Q

Pros/cons of hydrostatic weighing

A
39
Q

Air Displacement Plethysmography

A

Uses computerized air pressure sensors to determine amount of air displaced and calculates % BF from body density

40
Q

Device used for air displacement plethysmography

A

BodPod

41
Q

Pros/cons of air displacement

A
42
Q

BIA

A

Bioelectrical Impedance Analysis
Sends electrical current through the body to estimate body fat (based on the principle that fat is less conductive than
lean tissue)
* Return time from one lead to the other. Fat is insulator so if it takes longer then implies more fat

43
Q

Pros/cons of BIA

A
44
Q

DEXA

A

Dual Energy X-ray Absorptiometry
Uses a series of low-dose, transverse radiation scans, providing high degree of accuracy
* Provides measurements of bone mineral, fat, and nonbone lean tissue (able to measure visceral fat as well)

45
Q

How might DEXA be useful for athletes?

A

Maybe done as a screening thing for athletes or only for select who may looking for a certain condition or assessing some sort of specific purpose; not really used as a broad tool

46
Q

Pros/cons of DEXA

A
47
Q

Fitness categories for % BF for men and women by age

A
48
Q

% BF norms by sport

A
49
Q

Factors to Consider When Assessing Body Composition in Athletes

A
  1. Needs/goals of the athlete (e.g. an athlete looking to increase lean mass)
  2. The most appropriate method for your situation
50
Q

What should the method to assess body composition be based on?

A
  • The resources (time, cost, etc.) and equipment available to you
  • Validity, accuracy, and reliability of the methods
  • Abilitytoobtainserial/repeatedmeasures
51
Q

Benefit of body composition measurements for nutrition strategies

A

Measurements can be used to help inform appropriate training and nutrition strategies
* Fat loss
* Muscle gain

52
Q

Why is body composition relevant?

A
  1. help determine needed behavior changes for optimal health
  2. help athletes determine what’s optimal for performance in their respective sport.
53
Q

How should body composition methods be used?

A

help inform appropriate training and nutrition strategies for athletes.

NUTR 380 (23 decks)

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