question

Skinfold

answer

-Should be taken on right side of body -Pinch 1-2 cm above site -Wait a couple seconds -Pinch with pads of index finger and thumb -Go through all the site once and then go through all site again -Measurements should be between 2 mm -If not within 2 mm then take a third measurement -numbers you are collecting IS NOT % body fat -calculations after assessment give a % body fat

question

Three forms of body composition

answer

skinfold circumference bioelectrical impedence

question

Skinfold Abdominal (be familiar)

answer

Vertical fold; 2 cm to the right side of the umbilicus.

question

Skinfold Triceps (be familiar)

answer

Vertical fold; on the posterior midline of the upper arm, halfway between the acromion and olecranon processes, with the arm held freely to the side of the body.

question

Skinfold Chest/Pectoral (be familiar)

answer

Diagonal fold; one-half the distance between the anterior axillary line and the nipple (men), or one-third of the distance between the anterior axillary line and the nipple (women)

question

Skinfold Midaxillary (be familiar)

answer

Vertical fold; on the midaxillary line at the level of the xiphoid process of the sternum. An alternate method is a horizontal fold taken at the level of the xiphoid/sternal border in the midaxillary line

question

Skinfold Subscapular (be familiar)

answer

Diagonal fold (at a 45-degree angle); 1-2 cm below the inferior angle of the scapula

question

Suprailiac (be familiar)

answer

Diagonal fold; in line with the natural angle of the iliac crest taken in the anterior axillary line immediately superior to the iliac crest

question

Skinfold Thigh (be familiar)

answer

Vertical fold; on the anterior midline of the thigh, midway between the proximal border of the patella and the inguinal crease (hip)

question

Skinfold Procedures

answer

• All measurements should be made on the right side of the body with the subject standing upright • Caliper should be placed directly on the skin surface, 1 cm away from the thumb and finger, perpendicular to the skinfold, and halfway between the crest and the base of the fold • Pinch should be maintained while reading the caliper • Wait 1-2 s (not longer) before reading caliper • Take duplicate measures at each site and retest if duplicate measurements are not within 1-2 mm • Rotate through measurement sites or allow time for skin to regain normal texture and thickness

question

Circumference Abdomen

answer

With the subject standing upright and relaxed, a horizontal measure taken at the height of the iliac crest, usually at the level of the umbilicus.

question

Circumference Arm

answer

With the subject standing erect and arms hanging freely at the sides with hands facing the thigh, a horizontal measure midway between the acromion and olecranon processes.

question

Circumference Buttocks/Hips

answer

With the subject standing erect and feet together, a horizontal measure is taken at the maximal circumference of buttocks. This measure is used for the hip measure in a waist/hip measure.

question

Circumference Calf

answer

With the subject standing erect (feet apart ~20 cm), a horizontal measure taken at the level of the maximum circumference between the knee and the ankle, perpendicular to the long axis.

question

Circumference Forearm

answer

With the subject standing, arms hanging downward but slightly away from the trunk and palms facing anteriorly, a measure is taken perpendicular to the long axis at the maximal circumference.

question

Circumference Hips/Thigh

answer

With the subject standing, legs slightly apart (~10 cm), a horizontal measure is taken at the maximal circumference of the hip/proximal thigh, just below the gluteal fold.

question

Circumference Waist

answer

With the subject standing, arms at the sides, feet together, and abdomen relaxed, a horizontal measure is taken at the narrowest part of the torso (above the umbilicus and below the xiphoid process). The National Obesity Task Force (NOTF) suggests obtaining a horizontal measure directly above the iliac crest as a method to enhance standardization. Unfortunately, current formulae are not predicated on the NOTF suggested site.

question

Most accurate form of BC

answer

Dissection

question

Types of BC

answer

Anthropometric Methods -height/weight -Body Mass Index (BMI) Waist-to-Hip Ratio (WHR) Densitometry -Hydrostatic (Underwater) Weighing -Plethysmography (Air displacement) Other Methods -Bioelectrical Impedance Analysis (BIA) -Dual Energy X-ray Absorptiometry (DEXA) (GOLD STANDARD) -Near-infrared Interactance (NIR)

question

Frame size of person

answer

-use elbow -from epicondyle to epicondyle

question

Body Mass Index (BMI) also known as Quetelet Index

answer

wt(kg)/ht(m)^2 Large standard error (± 5%) when used to estimate percent body fat Obesity-related health problems with BMI > 25 BMI > 30 kg/m2 Obesity BMI 25 to 29.9 kg/m2 Overweight

question

Waist-to-hip ratio

answer

want to know where you deposit fat if fat is deposited on chest and abdomen is the most detrimental

question

waist

answer

narrowest part of abdomen

question

hips

answer

largest part including pelvis and largest part of pelvis

question

Very high risk

answer

young men with WHR >0.94 etc

question

Two compartment model

answer

-Fat Mass -Fat-Free Mass (less accurate than Three-compartment model)

question

Three-compartment model

answer

-Fat Mass -Fat-Free Mass -Bone Mass (more accurate than Two compartment model)

question

Skinfold Measurements Rationale:

answer

-the amount of subcutaneous fat is proportional to the total amount of body fat -Regression equations developed to predict body density from sum of skin folds -Exact proportion varies with gender, age, ethnicity, etc. -->Generalized equations -->Population-specific equations -Accuracy is +or- 3.5% pg. 71 in ACSM book

question

Original skinfold studies

answer

Jackson and Pollock, 1978 When in the individual is in the average/normal distribution technique is accurate When the individual on the extremes of the normal distribution accuracy in prediction decreases

question

Generalized equations

answer

Generalized equations: (Jackson & Pollack) Male Sum of 7: r = .90 Sum of 3: r = .89 Female Sum of 7: r = .85 Sum of 3: r = .83 3 versus 7 is essentially the same time is the determining factor. Population-specific equations

question

Hydrostatic weighing

answer

mass-weight volume-amount of water that is displaced water has density of 1 (equilibrium) muscle has density greater than one (sink) fat has density less than one (float) -Correct for density of water -Account for buoyancy of: -->Air in lungs (Residual Volume) -->Intestinal gas (?)

question

Skinfold Procedures

answer

All measurements made on right side of body Place caliper 1 cm from thumb and fingers, perpendicular to the skinfold, halfway between base and crest of the fold Maintain pinch while reading caliper Wait 1-2 seconds (no longer) before reading caliper Take duplicate measures at each site Retest if measures are not within 2 mm Rotate through sites or allow time for skin to regain normal texture and thickness

question

Fat Mass equation

answer

Fat Mass=%Fat*Weight

question

Fat Free Mass equation

answer

Fat Free Mass=Weight-Fat Mass

question

Target Weight equation

answer

Target Weight= Fat Free Mass/(1-Desired%Fat)

question

Flexibility

answer

Ability to move a joint through its complete range of motion (ROM)

question

Obesity

answer

An excess of body fat Want to Change body composition not so much weight.

question

Purpose of Fat

answer

1) protection of body from outside, and protection of cells in the body. 2) energy 3) molecules 4) thermoregulation need to emphasize to patient that fat is important and essential to a degree

question

Essential Fat %

answer

Males, 2-5% males; Women, 10-15%

question

Average college male and female

answer

Men, 12-15% Women, 22-25%

question

High Risk in men and women

answer

Men, >25%; Women, >30%

question

Types of obesity

answer

Android- Apple shaped and fat is deposited abdomen and chest (central) Gynoid-Pear shaped and fat is deposited in buttocks and hips

question

Upper body fat

answer

Increased risk of CAD, hypertension, hyperlipidemia, diabetes, hormonal and menstrual dysfunction

question

Causes of Obesity

answer

Hypothalamic dysfunction Endocrine dysfunction (insulin, leptin) Genetic disorders Diet Physical inactivity

question

Exercise Benefits for Obesity

answer

Increased caloric expenditure Decreased weight, body fat Risk factor reduction Improved glucose metabolism

question

Management of Obesity

answer

-Dietary intervention -->Reduce total kcal intake -->Reduce fat intake -Physical activity/exercise intervention -->Increase kcal expenditure through daily activity and exercise -Medical interventions -->Starvation diets -->Jaw wiring -->Gastroplasties -->Intragastric balloons -->Jejunoileal bypass -->Fat excision (liposuction) -Medications -->Sympathomimetic agents to suppress appetite (amphetamines, synthetic amines, caffeine, etc.) -->Serotonin uptake inhibitors to suppress appetite (Fen/Phen and Redux) -->Fat absorption inhibitor (Meridia)

question

Obesity Therapy

answer

Mild caloric Restriction (avoid nutritional deficiencies) Combine with regular exercise

question

Exercise Test Considerations: Obesity

answer

-Low level treadmill protocols -->Incremental walking protocols -->Focus on grade rather than speed -Cycle or arm ergometer protocol if walking is impaired -Equipment modification if necessary -->Heavy duty treadmills, modified ergometers -Expect low aerobic capacity

question

Assumption in obese individuals

answer

Have low levels of aerobic and fitness capacity

question

Why should a weight loss diet include at least 58%-70% CHO?

answer

1) immediate source of energy 2) brain depends solely on CHO (carbs) 3) in order to start utilizing fats, one must first burn carbs. "fat are burned in the flame of carbs"

question

Why do low-CHO diets produce such a rapid weight loss?

answer

should target to cut out simple sugars, and should not cut out complex carbs

question

Amount of carbs needed

answer

6-10 grams of carbs/kg weight in kg*(6or10)*4=#of calories needed.

question

Rebound Hypoglycemia

answer

After eating simple sugars and after the spike in blood sugar

question

Fat when accompanied by simple sugars

answer

reduced spike in simple sugars

question

Why Low Carb diets work?

answer

Carbs are replaced by fat, which takes longer to be broken down.

question

Why high fat diets are unsafe?

answer

-High levels of CHOL and TRIG -Excess fat is stored in adipose tissue -Atkins diet

question

Small frequent meals

answer

helps prevent rebound hypoglycemia and spike in blood sugar

question

Weight Management Principles

answer

-A well balanced diet -Weight loss should be gradual -Caloric intake, caloric deficit -Weight loss due to fat loss -Taller, heavier person will lose weight faster due to higher RMR -Weight loss rate decreases over time -Men lose weight faster due to higher RMR -Eat at least 3 meals -Quick weight loss diet, diet pills, and appetite suppressants -Carnitine suplementation does not promote body fat loss

question

ACSM professionals

answer

-Should not recommend dietary restriction -Recommend a visit to a registered dietitian

question

Goal for client

answer

-To burn greatest amount calories during exercise routine (regardless of fat burning zone)

question

At rest

answer

burn more fat than than carbs

question

Physical Activity Recommendations for Weight Loss and Prevention

answer

-->PA to prevent weight gain: PA of 150-250 min/week (30-50min 5days/wk) with an energy equivalent of 1200-2000 kcal/week will prevent weight gain greater than 3% -->PA for weight loss: PA 150 min/week results in modest weight loss of ~2-3kg, PA > 225-420 min/week results in 5-7.5 kg weight loss -->PA for weight management after weight loss: ~200-300 min/week (more evidence is needed) -->PA and diet restriction: PA will increase weight loss if diet restriction is modest but not if diet restriction is severe -->Resistance training: research does not support RT as effective for weight loss with or without diet restriction and there is limited evidence that RT promotes gain or maintenance of lean mass and loss of body fat during energy restriction

Skinfold measurements – Flashcards

Unlock all answers in this set

Haven't found what you were looking for?

Search for samples, answers to your questions and flashcards