week 4- body composition & flexibility

Question 1

what is body composition?

Answer 1

The relative amounts of fat and fat-free tissues in the body

Question 2

how is body compositin expressed / what does it determine?

Answer 2

• Expressed as a percentage
• Can determine if a person is underweight, normal, overweight, or obese

Question 3

What is overweight?

Answer 3

when a person is over the recommended body fat percentage

Question 4

what are the percentages for someone considered obese?

Answer 4

• over 25% for men
• Over 35% for women

Question 5

what is essential fat and use?

Answer 5

• located in nerves and cell membranes
• necessary for body functioning
• 3% for men
• 12% for women

Question 6

where is storage fat located ?

Answer 6

• located in adipose tissue

(visceral- around organs)

(subcutanous- below the skin)

Question 7

what is a healthy storage fat percentage range for men and women?

Answer 7

Men:

• 8-19% adult
• 12-15% young adult

Women:

• 21-32% adult
• 21-25% young adult

Question 8

what is android pattern of obesity?

Answer 8

• Fat primarily stored in upper body and around waist
• Most common in men
• Greater risk of gaining heart diesease / diabetes

Question 9

What is gynoid pattern of obesity?

Answer 9

• Fat primarily stored in waist, hips, and thighs
• Most common in women

Question 10

what is creeping obesity?

Answer 10

• 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

Question 11

what are chronic conditions of overweight and obesity?

Answer 11

• heart diesease
• diabetes
• osteoarthritis
• joint pain
• cancers
• sleep apnea
• gallbladder diesease
• menstral abnormality
• difficulties with conception/ pregnancy complications

Question 12

What are mental benefits of a healthy weight?

Answer 12

• better self- esteem / body image
• more positive mindset
• less anxiety/ depression

Question 13

What are physical benefits of a healthy weight?

Answer 13

• lower risk of diabetes, cardiovascular diesease, and cancer
• easier motion for physical activity/ everday living
• lower death rate

Question 14

What are health effects of being underweight?

Answer 14

• 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

Question 15

What is anerexia nervosa?

Answer 15

• 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)

Question 16

what is bulimia nervosa?

Answer 16

• overeating/ binge eating followed by purging or over exercising
• sense of lack of control when binging
• dissatification with body shape/size

Question 17

what is the female athlete triad?

Answer 17

• disordered eating
• amenorrhea
• osteoperosis

Question 18

what is amenorrhea?

Answer 18

• 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

Question 19

what is bone loss?

Answer 19

• 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.

Question 20

what does RED-S stand for?

Answer 20

relative energy deficiency in sport

Question 21

What is RED-S?

Answer 21

• 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

Question 22

Who is at risk for RED-S?

Answer 22

• 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

Question 23

what can coaches do for people at risk for RED-S?

Answer 23

• 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

Question 24

What are the 5 anatomical factors that limit movement?

Answer 24

1) shape of bones
2) muscle tightness
3) tight tendons
4) tight skin
5) connective tissues

Question 25

what is flexibility?

Answer 25

the ability to move freely through a full range of motion (ROM)

Question 26

What are benefits to flexibilty?

Answer 26

1) more efficient body movement
2) counteracting age-related declines
3) reduces aches/ pains
4) improved personal appearance
5) better posture

Question 27

routine strength / flexibility exercises help what?

Answer 27

correct imbalances and prevent future problems

Question 28

what are techniques to increase flexibility?

Answer 28

1) dynamic stretching
2) ballistic stretching
3) static stretching
4) proprioceptive neuromuscular facilitation (PNF)

Question 29

what is dynamic stretching?

Answer 29

• 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

Question 30

what is ballistic stretching?

Answer 30

• rapid, forceful, bouncy movements of short durations
• more likely to cause injury thus not recommended

Question 31

what is static stretching?

Answer 31

• goal to increase flexibility and recover from exercise
• most effective at end of exercise
• slow lengthening of muscles, held for fixed periods

Question 32

what is proprioceptive neuromuscular facilitation (PNF)?

Answer 32

• series of motions combining stretching with contractions/ relaxation of muscles
• often requires assistance of another person
  (ex: pulsing hamstring stretch)