EXPH 365 Exam 5 – Flashcards
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Define Body Composition
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Relative proportion of fat, bone, and muscle mass
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What is a rationale for body composition assessment?
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Excess body fat is related to poor health and risk for diseases, low body fat is also detrimental to health
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Can low body fat be detrimental to health?
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Yes, immune system issues as well as digestive and respiratory diseases
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The 'reference' man and woman have what % of total body fat?
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Men - 15% Woman - 27
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Most body composition assessments administered by exercise professional are at what level and use a ____ compartment model?
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Two
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What functions does body fat have?
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Protects and pads vital organ store and transport fat soluble vitamins forms chemical core of certain hormones, insulation, thermoregulation
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What is the purpose of brown fat?
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Helps regulate our body temp to keep it at 98.6
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Why is brown fat brown?
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Iron rich mitochondria
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What is essential body fat? What does this fat do?
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Required for normal physiologic function
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How much fat is essential in men? In women?
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Men - 3-5% Women - 8-12%
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What are the two sites of storage for excess fat?
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Subcutaneous and Visceral
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water is what % of storage of fat ?
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15%
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Why is visceral fat more strongly linked to disease than subcutaneous fat?
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Because these fat cells surrounding your major organs change the way your body operates
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How is the amount of visceral fat measured?
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Advanced imaging techniques are needed
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Can a visually thin person have excess visceral fat?
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Yes, TOFI (thin outside, fat inside)
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What are the two ways in which the body increases fat>
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Hypertrophy Hyperplasia
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Define Hypertrophy
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increase in the size of the fat cell due to increase in storage of triglyceride molecules
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Define Hyperplasia
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Increase in the number of fat cells in adipose tissue
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Name four times in the lifespan in which fat hyperplasia occurs
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Last 3 months of fetal development, first year of life, during adolescent growth spurt, in adulthood in individuals who are morbidly obese
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What weight is considered to the "upper limit" of possibility in humans?
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1600 lbs.
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What % of US adults are considered "morbidly obese"?
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8%
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How can fat mass and fat free mass be directly measured?
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Direct measurement by chemical analysis or dissection (not done in living humans)
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What are indirect methods of determining body fat
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Indirect estimation based on hydrostatic weighing, anthropometric measurements, and other simple procedures including body stature and mass (commonly done with living humans)
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What is an easy formula (but perhaps not accurate) for estimating ideal body fat in a young person? Would this value increase or decrease as the person ages?
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Body mass(kg) / height(m)^2
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Define BMI
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scaled developed to suggest an appropriate body weight compared to one's height, does not take into account excess lean mass
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Know how to calculate BMI: (You WILL need a calculator, not a cell phone, for this exam. If you forget to bring one, you will have to do the math by hand).
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Body mass(kg) / height(m)^2
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In what BMI range is the risk of disease minimal?
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20-25
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A person with a too-low BMI would be at risk of what types of diseases?
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Digestive and Pulmonary Disease
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A person with a too-high BMI would be at risk of what types of diseases?
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Cardiovascular, Gallbladder, Diabetes mellitus
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Know the BMI values for underweight, normal weight, overweight, obese class 1, obese class 2, and morbidly obese
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Under/18.5 and below, Normal/18.5-24.9, Overweight/25-29.9, Obese class 1/30-34.9, Obese class 2/35-39.9, Morbidly Obese/40 and up
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BMI is not always a good predictor of obesity. Why? Why are athletes often categorized as obese based on BMI when they are actually rather lean?
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It does not factor in excess lean mass
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How is BMI assessed in Children?
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Gender and age specific, ;85th percentile = overweight, ;95th percentile = obese
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Know basic Anthropometry assessments. (waist circumference and waist to hip ratio)
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Using tape measures and calipers to describe body composition, waist circumferences, hip/waist ratio, girth of segments, skin folds
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What waist/hip ratio values are associated with an increased risk of cardiovascular disease in men and women?
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Men ;102cm ;40in, Women ;88cm ;35in
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What is a gynoid pattern of fat distribution
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Pear-looking fat distribution. Most common in women, skinnier up top and fatter around the thighs
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What is an android pattern of fat distribution?
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Apple-looking fat distribution. Most common is men, fatter near the stomach and skinnier near the legs.
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Which is more strongly associated with disease? Why?
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Android pattern; fat around the abdomen typically means excessive visceral fat
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What are some common sites of skinfold assessments?
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Abdominal, triceps, biceps, chest, midaxillary, subscapular, calf, suprailium, thigh
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What is the name of the tools that is used in skinfold assessments?
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Harpenden, Lange, Common Plastic
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What is densitometry?
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Hydrostatic, specific gravity = weight in air / weight in water
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What is a bod pod? What does it assess?
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Air displacement plethysmography, measures the initial volume of air
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What is BIA? What is the basic principle through which it works?
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A small, alternating current flowing between two electrodes passes more rapidly through hydrated fat-free body tissues and extracellular water compared to fat or bone
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What is a DXA? What does it assess?
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Two distinct x-ray energies penetrate into bone and soft tissue to a depth of 30cm, it assesses bone mineral content, total FM, and FFM
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DXA uses a 3 compartment body model. What are the three compartments?
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Bone mineral content FM FFM
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What are some techniques of diagnostic imagery used in body composition?
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Ultrasound, Computed Tomography (CT), Magnetic Resonance Imaging (MRI)
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What % body fat is average in young men? In young women?
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Men - 15% Woman - 27%
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What athletes have a very high lean to fat ratio? What athletes have a very low lean to fat ratio?
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Bodybuilders in women and marathon runners in men = very high, shotputters in women and defensive line for football in men = very low
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How is a "target" body weight determined?
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TBW = LBM / 1.00 - (desired % BF/100)
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Know how to calculate how much weight a person would have to lose to reach their target body weight. (These are the last few slides of the first body comp. powerpoint lecture).
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Find LBM, calculate TBW, calculate Net Weight change
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What health risks are associated with obesity
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CVD, Type 2 diabetes, hypertension, dyslipidemia, ischemic stroke, sleep apnea, degenerative joint disease, some types of cancer, gallstones, fertility problems
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What are the general types of obesity, as characterized by the time of onset?
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Childhood onset, adult onset
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What % of Americans are obese?
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42%
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What % of West Virginians are obese
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35.6%
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What is the most obese state in the US?
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Louisiana
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What is the most sedentary state in the US?
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Mississippi
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How has the incidence of Type 2 diabetes in adolescents changed since 1982?
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.7/100k vs 17/100k
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What factors in nature vs nurture contribute to the obesity epidemic
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Overeating, sedentary lifestyle, genetics ; race, fast-food nation, environment, social ; behavioral aspects, aging, and physiological/psychological attributes
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What % of the transmissible variation in % body fat and total fat mass is determined by genetics?
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25%
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Name two genes that may predispose people to a greater risk of being obese.
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FTO Gene ; OB gene variant
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What has a larger effect of a person's risk of being obese, culture or genetics
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Culture
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But what has the most effect, culture, genetics, or other nontransmissible decisions a person makes?
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Nontransmissable
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What is the energy balance equation?
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Energy Balance = Energy Intake - Energy Expenditure
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What many kCal must be burned to lose 1 lb of fat?
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35k kCal
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What is a calorie (or kilocalorie)?
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Amount of heat required to raise 1 Liter of water 1 degree Celsius
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How many calories does it take to burn 1g of carbohydrates in the human body?
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4 calories
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How many calories does it take to burn 1g of protein in the human body?
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4
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What factors affect how many calories a person needs
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Age, body size, sex, activity level, metabolism, weight goal
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What does the FDA base its RDA values off of?
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2000 calories
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What is the best way to estimate how many daily calories a person needs? What are other ways, if not the 'best' way?
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Old way was to add a 0 to your body weight, best way is by measuring Resting Metabolic Rate
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Approximately how many calories does the average American consume each day?
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3440
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How has our (American) sugar consumption changed over the past 100 years?
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4lbs/person/year, now is 60lbs/person/year
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In what forms do we generally consume sugar?
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Sucrose, high fructose corn syrup
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What are the three basic components of energy expenditure?
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Basal metabolic rate thermic effect of food thermic effect of physical activity
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What % of our total energy expenditure does each represent?
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BMR=60-75%, food=10-15%, physical activity=5-40%
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What is a good weight loss goal?
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1-2 lbs a week
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How successful are most people in weight loss 9+ years after dieting?
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Not successful
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Do fat cells go away? What happens to them when one diets?
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Shrink but do not go away
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What are some popular diets? What are the characteristics and dangers of each?
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Low carb diets low fat diets semi-starvation diets well-balanced diets
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What is most important in terms of weight loss?
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Type of diet doesn't matter, total energy balance that affects weight lost most
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Define a well-balanced diet
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Correct amount of proteins, carbs, and fats combined with exercise
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Define a high protein-low carbohydrate - ketogenic diet
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Emphasized restriction of carbs
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Define a semi-starvation diet
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Very low calorie diet, requires close supervision
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Strategies to affect weight loss
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Hydration level and duration of the energy deficit affect the amount and composition of weight lost, weight lost during first 4 weeks are mainly from water weight and not fat, requires longer to establish desired pattern
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When a diet does not include exercise, what is typically lost in the first week? In the fourth week and beyond?
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Water, then eventually fat after the 4th week (85% fat loss)
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Does the amount of calories needed to lose 1Kg change as dieting progresses?
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Yes, dramatically increases until 6 weeks
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What is the general exercise guideline for health as recommended by the CDC and ACSM?
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30 min of moderate exercise every day (preferably)
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What are the benefits of adding exercise to a diet?
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Increases overall energy deficit, facilitates lipid mobilization, preserves fat-free body mass, provides significant health benefits
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What is the fastest growing age group in the USA?
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Centenarian
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How many Americans live to age 100?
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1/10k
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Is this number increasing or decreasing?
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Decreasing for the first time 1840
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Who has the longest life expectancy?
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Women in Japan- 86 years
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How many months per year is life expectancy currently increasing?
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3 mo/year until this year
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Lifespan vs Healthspan
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Lifespan is how long you live for Healthspan is how long you lived a life without any health problems
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What are the components of "Successful aging"?
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Eating healthy exercising daily living stress-free
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What is Epidemiology?
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The science of quantifying factors that influence the occurrence of illness to better understand, modify, or control a disease pattern of the general population
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What components of physical fitness are associated with good health and disease prevention?
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Aerobic fitness, abdominal strength, flexibility, and body composition
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If a person runs the vacuum or does the laundry every day, are they getting enough physical activity?
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No
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What types of activity should be done on most days? What types would be done at least twice a week?
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Walking to work, stair climbing for most days, yoga and housework twice a week
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How many serious complications to exercise per 100,000 hrs of exercise occur in the general population?
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2-3
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How many injuries per 100,000 athletes occur? Which sport has the most injuries?
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11.2 cycling
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What is sedentary death syndrome?
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Physical inactivity produces problems that lead to premature death
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Do sedentary people have the same physiological function as active people?
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No
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Define Sarcopenia
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Loss in muscle strength due to aging
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How much muscle mass is typically lost by age 80 years?
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40%
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Can elderly people gain strength with exercise?
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Yes
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Do elderly people always lose strength with aging?
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No
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Do elderly people lose joint range of motion? If yes, why? If no, why?
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Only related to decrease in physical activity, if you don't use it you'll lose it
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How much ROM can be regained through flexibility training?
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20-50% can be gained at any time
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How do insulin production and sensitivity change with aging? What can this lead to?
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Decrease by 40% ages 65-75, 50% for people older than 80, can lead to type 2 diabetes
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Define menopause
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decreased ovarian output of estradiol, leading to permanent cessation of menses
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Define andropause
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decreased testosterone from anterior pituitary gland
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Is most neural decrement with aging seen in the central or peripheral nervous system?
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Central
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How many spinal cord axons do we lose with aging?
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37%
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How does our nerve conduction velocity change?
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10% decline
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What about memory? Does exercise affect memory?
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Active elders experience less decrement
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At what age does V02 max start to decline? At what age does this decline accelerate?
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35, accelerates after 45
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Why is there a loss of V02max?
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age associated loss of muscle mass, increase in body fat
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Does exercise prevent this?
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Not entirely
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If we adjust for muscle mass, can we fully account for this V02max decline?
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No
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How does heart rate change with aging?
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Decrease
