Unit 4, Body Composition and Diabetes Flashcards
Metabolic syndrome
characterized by the coexistence of visceral fat, impaired
fasting glucose or overt diabetes mellitus, reduced HDL cholesterol and increased blood pressure and triglycerides
Diagnosis for Metabolic Syndrome
central obesity, raised TG levels, reduced HDL cholesterol, raised blood pressure, and raised fasting plasma glucose
Central obesity (MetS)
≥ 94 for men
≥ 80 for women
Raised TG level
≥ 150mg/dL (1.7mmol/L) or specific treatment for this lipid abnormality
Reduced HDL cholesterol
< 40mg/dL in males (1.1mmol/L), < 50 mg/dL for women (1.3 mmol/L)
Raised blood pressure
SBP ≥ 130 or DBP ≥ 85; or treatment for previously diagnosed hypertension
Raised fasting plasma glucose
≥ 100 mg/dL (5.6mmol/L) or previously diagnosed type 2 diabetes
Treatment for MetS
weight loss to achieve desirable weight (BMI less than 25 kg/m2), increased physical activity (at least 30 minutes of moderate-intensity activity most days of week) and healthy eating habits including reduced intake of saturated fat, trans fat and cholesterol
Overweight
total body weight above a recommended range for good health
Obese
severely overweight and over-fat: characterized by excessive accumulation of fat
Body mass index (BMI), elevated BMI & waist circumference
a rough assessment based on the concept that a person’s weight should be proportional to height
- BMI = body weight (kg)/height (m)2
- elevated BMI = increased risk of disease (especially if central obesity, large waist circumference)
- waist cirumference = above belly button, below rib cage
Body composition
the body’s relative amount of mass and fat-free mass (bone, water, muscles, connective tissues, organs and teeth)
Essential fat
crucial for normal functioning
- for men = 3-5% of total weight
- for women = 8-12% of total weight
Non-essential fat
adipose tissue (fat tissue or fatty tissue that is a connective tissue that is mainly composed of fat cells called adipocytes)
Caliper/skin fold measurements
thickness of skinfolds are measured and summed or put into different equation to calculate % body fat (3,5,7 sites etc.)
Underwater weighing
percentages of fat and fat-free weight are calculated from body density (old golden standard)
The Bod Pod
the amount of air displaced by a person in a small chamber is measured by computerized sensors
Bioelectrical impedance analysis (BIA)
small electrical current sent through the body, and the resistance of the body to the current is recorded. the resulting numbers can be used to determine body composition
The Navy circumference method
(approximation) weight, age, height and tape measurements
The DEXA (Dual-Energy X-Ray Absorpitometry)
new golden standard: body scan (bone density scans)
Assessing body fat distribution (waist measurement & waist-to-hip ratio)
viscera - most dangerous place to have fat
diseases risk increases with total body waist measurement of more than
> 102 cm for men (40”)
> 88 cm for women (35”)
total waist-to-hip ratios above
>1 for young men
+ 0.85 for young women
Body composition and Diabetes
obese people are 4x more likely as non-obese people to develop diabetes: obesity accounts for 85% of risk of developing T2D
- excess body fat (particularly in the abdominal area) is a key risk factor for the most common type of diabetes (central or abdominal obesity)
Glucose allostasis
less insulin is produced by B cells in pancreas
Diabetes mellitus
disruption of normal glucose in metabolism
Type 1 diabetes
the pancreas produces little to no insulin (autoimmune disease) - genetic or viral, more common in men than women
Type 2 diabetes
the pancreas does not produce enough insulin, cells are resistant to insulin or both
Gestational diabetes
develops in 2-5% pregnant women (during pregnancy, thought of as autoimmune disease, comes with high blood pressure, strain systems, unable to move)
- go away after pregnancy is completed typically
Pre-diabetes
elevated blood glucose levels
Intake of saturated fat (high in meat) -> diabetes
risk of diabetes increases with intake of saturated fat: affect cell membrane fatty acid composition and intramyocellular lipids forms in muscle cells
Hyperglycemia
fat ‘blocks’ the insulin-signaling proces, closes the ‘glucose-gate’
How is one tested for diabetes?
fasting glucose test, oral glucose test, and random glucose test
Fasting glucose test (acute response)
<110mg/dL for normal
no food for 8 hours
Oral glucose tolerance test (OGTT)
<7.8mmol/L (140mg/dL) after 2 hrs for normal, 11.1 mmol/L (200mg/dL) for high
Glycated HbA1c
hemoglobin (which carries oxygen) and
glucose — is a standard indicator of blood sugar content in
the body. Normal 4 - 5.6%, between 5.7 - 6.4% indicate
increased risk of diabetes, and levels of 6.5 higher indicate
diabetes.
Normal (process inside body)
insulin binds to receptors on the surface of a cell and signals special transporters in the cell to transport glucose inside
Type 1 diabetes (process inside body)
the pancreas produces little to no insulin. thus, no signal is sent instructing the cell to transport glucose, and glucose builds up in the bloodstream
Type 2 diabetes (process inside body)
the pancreas produces too little insulin and/or the body’s cells are resistant to it. Some insulin binds to receptors on the cell’s surfaces, but the signal to transport glucose is blocked. Glucose builds up in the bloodstream
Diabetes symptoms
frequent urination, extreme thirst or hunger, unexplained weight loss, extreme fatigue, blurred vision etc.
Insulin and T1D
insulin starts to lower blood glucose within 30 minutes after injection. it has its strongest effect 2.5 hrs after injection (8hrs)
- make take insulin 30 minutes before you eat
I and T
If you exercise early in the day before any meals = deal with elevations in your blood glucose that result from the activity
(adrenaline increases action of insulin).
- If you exercise later in the day = have to eat more or take less insulin to prevent later- onset hypoglycemia.
FITT for diabetics: resistance training
F: min 2x/week (optimal 3-4 when trained)
I: light to moderate (60%-75%)
T: 6–10 exercises, 10–15 repetitions, 2-3 sets with adequate rest (progressing to 8-10 reps with more load)
T: major muscle groups, lower body and core for balance
