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Kin 5100 Final Exam > Body Composition/Weight Management > Flashcards

Body Composition/Weight Management Flashcards

1
Q

Ideal body fat percentages for men

A

Essential fat: 2-5%
Athletes: 6-13%
Fitness: 14-17%
Average: 18-24%
Obese: 25%+

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2
Q

Ideal body fat percentages for women

A

Essential fat: 10-13%
Athletes: 14-20%
Fitness: 21-24%
Average: 25-31%
Obese: 32%+

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3
Q

Two-component model

A

Whole body is composed of fat and fat-free mass

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4
Q

Two-component model assumptions

A
  1. Density of fat = 0.901 g∙cc–1
  2. Density of FFM = 1.10 g∙cc–1
  3. Densities of fat and FFM are the same for everyone
  4. Densities of FFM are constant within an individual
  5. Individual only differs in body fat
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5
Q

Gold standard of body composition testing

A

Hydrostatic weighing

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6
Q

Benefits of field methods for assessing body composition

A

Practical, time-efficient, portable

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7
Q

Examples of field methods for assessing body composition

A

Skin folds
Ultrasound
Bioelectrical impedance analysis
Anthropometry

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8
Q
A

Technician skill
Client factors
Environmental factors
Higher error range

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9
Q

Advantages of BIA

A

Requires little knowledge to run
Minimal time

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10
Q

Disadvantages of BIA

A

Higher standard error range
Tends to consistently overestimate lean people and underestimate obese people
Accuracy is dependent on multiple variables

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11
Q

BMI classifications

A

Underweight: <18.5
Normal: 18.5-24.9
Overweight: 25-29.9
Obesity 1: 30-34.9
Obesity 2: 35-39.9
Obesity 3: ≥40

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12
Q

Navy tape calculation for men

A

Abdominal - neck

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13
Q

Navy tape calculation for women

A

Waist+hips - neck

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14
Q

Waist-to-hip ratio risks

A
  • Males at risk if WHR >0.94
  • Females at risk if WHR >0.82
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15
Q

Waist should be what compared to height

A

<50% of height

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16
Q

Visceral fat

A

increased risk of CHD, diabetes, and dyslipidemia

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17
Q

Android

A

upper body obesity

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18
Q

Gynoid

A

lower body obesity

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19
Q

Negative energy balance

A

lose weight

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20
Q

Energy balance

A

Energy intake = energy expenditure

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21
Q

Positive energy balance

A

Weight gain

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22
Q

1 lb of fat =

A

3,500 kcal

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23
Q

Kilocalorie

A

unit of heat energy

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24
Q

Energy yield of macronutrients

A

Carbohydrate: 4 kcal/g
Protein: 4 kcal/g
Fat: 9 kcal/g

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25
Q

TEE (total energy expenditure)

A

RMR + dietary thermogenesis + EAT + NEAT

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26
Q

Largest contributor to TEE

A

RMR

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27
Q

RMR

A

resting metabolic rate

28
Q

EAT

A

exercise activity thermogenesis

29
Q

TEE

A

total energy expenditure

30
Q

NEAT

A

non-exercise activity thermogenesis

31
Q

Target weight equation

A

FFM/(1-BF % goal)

32
Q

Exercise alone only has

A

modest effect on weight loss

33
Q

Gaining 1 lb of muscle requires

A

~2800-3500 kcal

34
Q

Kcal deficit required to lose 1 lb

A

3,500 kcal

35
Q

Daily kcal deficit

A

At least 500 to a max of 1,000 kcal/day
Calorie restriction and exercise combo

36
Q

Protein intake for weight gain

A

1.4-2.0 g∙kg–1

37
Q

Caloric intake for weight loss

A

Should be gradual (2 lb per week)
Should be at least 1200 kcals

38
Q

Caloric deficit should not exceed

A

1,000 kcals a day

39
Q

VO2 Max

A

Maximal oxygen uptake

40
Q

VO2 peak

A

Highest O2 consumption during exercise test
May be higher, lower, or equal to VO2 Max

41
Q

Absolute VO2

A

Measure in L/min or ml/min
No reference to body mass
Energy cost of non-weight bearing exercises

42
Q

Relative VO2

A

Expressed relative to body mass: ml/kg/min
Energy cost of weight-bearing exercises
Allows comparison of cardiorespiratory fitness across body sizes

43
Q

Gross VO2

A

Rest + exercise O2 consumption

44
Q

Net VO2

A

O2 consumption of exercise only

45
Q

VO2 max tests

A

Require expensive equipment and trained personnel
NOT more dangerous than submaximal

46
Q

Reasons to stop an exercise test

A

End of protocol
Equipment malfunction
Client asks to stop
Signs or symptoms indicating need to stop
Reach predetermined end point (sub max vo2 test)

47
Q

HR max estimation method

A

220-age

48
Q

Submaximal VO2 testing

A

Cost and time-effective
May be shorter than max test
Is an estimate

49
Q

4 assumptions of submaximal exercise tests

A
  1. Steady-state HR attained and maintained at each stage
  2. Mechanical efficiency is constant for everyone
  3. Linear relationship between HR and VO2 (between 110 and 150 bpm)
  4. HR max is similar for all of same age
50
Q

HR max does what

A

Overestimates for young people and underestimates for old people

51
Q

Exercise Prescription for Improved Health and
Cardiorespiratory Fitness
Frequency

A

5 days/wk MIPA, 3 days/wk VIPA, or combination of both

52
Q

Exercise Prescription for Improved Health and
Cardiorespiratory Fitness
Intensity

A

MIPA (3-6 METS, 40-<60% VO2R)
VIPA (>6 METS, 60-<89% VO2R)
or combination of both

53
Q

Exercise Prescription for Improved Health and
Cardiorespiratory Fitness
Type (mode)

A

Aerobic, large muscle groups
Rhythmic action
Little skill required

54
Q

Exercise Prescription for Improved Health and
Cardiorespiratory Fitness
Time (duration)

A

≥150 min/wk MIPA
20-60 min/wk VIPA
or combination of both

55
Q

Exercise Prescription for Improved Health and
Cardiorespiratory Fitness
Volume

A

~1,000 kcal/wk
500-1000 MET∙min/wk

56
Q

Exercise Prescription for Improved Health and
Cardiorespiratory Fitness
Progression

A

Increase per client ability to adapt

57
Q

Considerations when selecting modes

A

Can intensity be progressed easily?
Does mode exceed client exercise capacity?
Does mode present physiological problems for client?
Is mode convenient and accessible?
Is mode one that client enjoys?

58
Q

3 stages of program progression

A
  1. Initial conditioning
  2. Improvement
  3. Maintenance
59
Q

Initial conditioning

A

1-6 weeks
Goal: 55-60% HRR for 30 continuous minutes

60
Q

Improvement

A

4-6 months
Progress to 5 days/wk
Goal: sustain MVPA 20-60 min per session

61
Q

Maintenance

A

Continuance after reaching goals of improvement stage
Goal: maintain fitness level and weekly caloric expenditure

62
Q

Elements of a cardiorespiratory workout

A

Warm-up
Endurance conditioning
Cool-down
Stretching

63
Q

Initial exercise intensity

A

Adults with poor CRF levels: 30-59% VO2R
Apparently healthy adults: 40-<90% VO2R
To improve CRF: 55-80% VO2R

64
Q

Karvonen equation

A
  1. HRR = HRmax - HRrest
  2. % intensity * HRR
  3. Add HRrest
65
Q

VO2R calculation

A
  1. VO2R = VO2max - 3.5
  2. % intensity * VO2R
  3. Add 3.5

Kin 5100 Final Exam (6 decks)

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