week 4- body composition & flexibility Flashcards
what is body composition?
The relative amounts of fat and fat-free tissues in the body
how is body compositin expressed / what does it determine?
- Expressed as a percentage
- Can determine if a person is underweight, normal, overweight, or obese
What is overweight?
when a person is over the recommended body fat percentage
what are the percentages for someone considered obese?
- over 25% for men
- Over 35% for women
what is essential fat and use?
- located in nerves and cell membranes
- necessary for body functioning
- 3% for men
- 12% for women
where is storage fat located ?
- located in adipose tissue
(visceral- around organs)
(subcutanous- below the skin)
what is a healthy storage fat percentage range for men and women?
Men:
- 8-19% adult
- 12-15% young adult
Women:
- 21-32% adult
- 21-25% young adult
what is android pattern of obesity?
- Fat primarily stored in upper body and around waist
- Most common in men
- Greater risk of gaining heart diesease / diabetes
What is gynoid pattern of obesity?
- Fat primarily stored in waist, hips, and thighs
- Most common in women
what is creeping obesity?
- Gradual fat gain over a period of time
- poor nutrition and decrease in physical activity plays a factor
- weight gain so gradual that individual doesn’t get concerned until years later, when it is more noticible
what are chronic conditions of overweight and obesity?
- heart diesease
- diabetes
- osteoarthritis
- joint pain
- cancers
- sleep apnea
- gallbladder diesease
- menstral abnormality
- difficulties with conception/ pregnancy complications
What are mental benefits of a healthy weight?
- better self- esteem / body image
- more positive mindset
- less anxiety/ depression
What are physical benefits of a healthy weight?
- lower risk of diabetes, cardiovascular diesease, and cancer
- easier motion for physical activity/ everday living
- lower death rate
What are health effects of being underweight?
- loss of mucle mass/strength resulting from malnutrition
- osteoperosis
- mentral abnormalities leading to infertility
- severe underweight from eating disorders
- heart problems
- digestive disorders
- kidney damage
- muscle weakness
- dry skin
- compromised immune function
What is anerexia nervosa?
- being 15% below recommmended body weight
- not being able/willing to maintain that weight
- fear of gaining weight
- distorted body image
- amenorrhea lasting 3 or more months (loss of period)
what is bulimia nervosa?
- overeating/ binge eating followed by purging or over exercising
- sense of lack of control when binging
- dissatification with body shape/size
what is the female athlete triad?
- disordered eating
- amenorrhea
- osteoperosis
what is amenorrhea?
- lack or regular menstral cycle
- 3 months or more
- occurs when there isn’t enough body fat to sustain reproduction
- warning signs if body not functioning properly
what is bone loss?
- progressive loss can lead to oseopenia, leading to osteoperosis
- happens to women more than men
- losses can be more rapis due to hormones, genetice, lifestyle, certain medications, poor nutrition, and physical inactivity.
what does RED-S stand for?
relative energy deficiency in sport
What is RED-S?
- impared physiological functioning caused by relative energy deficiency
- impairment of metabolic rate, menstral function, bone health, immunity, protein synthesis, and cardiovascular health
- male athletes are similarly affected
Who is at risk for RED-S?
- potentially all physical active individuals
- those that are involved in a sport that requies low body weight
- adolescents going through changes due to puberty combined with peer pressure/ drive to be thin
what can coaches do for people at risk for RED-S?
- be aware
- be sure athletes have one component for screening
- learn about preventing the risk factors (reduce pressure on girls to lose weight)
- educate athletes about proper nutrition, safe training, and risk factors of RED-S
What are the 5 anatomical factors that limit movement?
1) shape of bones
2) muscle tightness
3) tight tendons
4) tight skin
5) connective tissues
what is flexibility?
the ability to move freely through a full range of motion (ROM)
What are benefits to flexibilty?
1) more efficient body movement
2) counteracting age-related declines
3) reduces aches/ pains
4) improved personal appearance
5) better posture
routine strength / flexibility exercises help what?
correct imbalances and prevent future problems
what are techniques to increase flexibility?
1) dynamic stretching
2) ballistic stretching
3) static stretching
4) proprioceptive neuromuscular facilitation (PNF)
what is dynamic stretching?
- goal to prepare body for exercise
- conducted prior to exercise
- fluid, controlled motion of joint through full ROM
- increases blood flow to muscles/joints
- increases neuromuscular activity between CNS and PNS
what is ballistic stretching?
- rapid, forceful, bouncy movements of short durations
- more likely to cause injury thus not recommended
what is static stretching?
- goal to increase flexibility and recover from exercise
- most effective at end of exercise
- slow lengthening of muscles, held for fixed periods
what is proprioceptive neuromuscular facilitation (PNF)?
- series of motions combining stretching with contractions/ relaxation of muscles
- often requires assistance of another person
(ex: pulsing hamstring stretch)
