Final Exam 2 Flashcards by Hailee Martinez

Body Composition
Relative body fat ( %BF)

Classifies level of body fatness

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% Body fat spectrum for 20- to 29-year-olds

Minimal:

Average:

Minimal:
Men- 2.0%
Women 10.0%
Average
Men- 15.0%
Women- 20.0%

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BC Methods

Reference methods

Field Methods

Reference methods
Hydrostatic weighing
Air displacement plethysmography
Dual-energy x-ray absorptiometry
Field Methods
Skin Fold
Ultrasound
Bioimpedance
Anthropometry

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Body Composition: two-component Model
Assumptions

Density of fat= 0.901
Density of FFN= 1.10 g cc
Densities of fat and FFB components are same for everyone FFB Water (73.8%); Protein (19.4%); Mineral (6.8%)
Densities of the various tissues composing the FFB are constant within an individual.
Individual being measured differs from the reference body only in the amount of body fat.

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FFB density known to vary

Age
Sex
Ethnicity
Physical Activity
% Body Fat

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Body composition: Multi-component Model

Eliminate much of the guesswork in 2C model assumptions
Measure %water and %mineral
Useful for developing population-specific formulas

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Hydrolastic Weighing (HW)

Valid and reliable densitometric method
Estimate body volume(BV)
Requires total body submersion
Computation of DB
Db= total body mass/ BV
Residual lung volume (RV0 measurement increases accuracy
Pretest guideline adherence a must

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BC Methods
Reference Methods

Field Methods

Reference Methods
Hydrostatic weighing
Air displacement plethysmography
Dual-energy X-ray absorptiometry between

Field methods
Skin fold
Ultrasounds
Bioimpedance anthropometry
Anthropometry

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Air Displacement Plethysmography (ADP)

Requires minimal client compliance and technician skill
Based on Boyle’s Law of Pressure-volume relationships
Body Surface are (BSA) correction
Thoracic gas Volume (TGV)
Measured= Best
Predicted= faster
Pretest guidelines similar to those for HW

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Skinfold Method

Indirect measurement of subcutaneous body fat
Assumptions
SKF is a good measure of subcutaneous fat
Distribution of subcutaneous and internal fat is similar for all of the same sex
Sum of SKFs from multiple sites usabe to estimate total body fat
Relationship exist between SKFs and Db
Age is independent predictor of Db for adults

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Major sources of error

Technician Skill
Type of SKF caliper
Client factors

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Bioelectrical Impedance Analysis

Assumptions

Body is perfect cylinder, uniform in length and cross-sectional area
Tissue are current conductors or insulators; current seeks path of least resistance
Resistance and Reactance related

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Kilocalorie (kcal):

unit of heat energy

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Caloric excess/ deficit of 3,500 kcal=

gain/loss of 1lb of fat

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RMR:
EAT:
NEAT:

RMR: Resting metabolic rate
EAT: exercise activity thermogenesis
NEAT: non-exercise activity thermogenesis

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Desigining weight loss program

3,500 kcal deficit needed to lose 1lb
500 to 1,000 kcal/day deficit
Calorie restriction and exercise combo

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Exercise Prescription for weight loss

Frequency:
Intensity:
Time:
Type:

Exercise without diet has only modest effect
Work with a nutrition professional for the diet
> 250min/ wk is recommended
Frequency: Daily
Intensity: moderate; duration is more important
Time: > 60min
Type; aerobic for weight loss, but use resistance training to prevent weight regain and preserve FFM

Benefits of exercise for weight loss

Increase
Energy expenditure
Aerobic fitnes and ability to expand more kcal
Minimize loss of FFM
Offset diet-induced reduction
Exercisers maintain weight loss more than nonexercisers

Weight Gain Programs
1lb muscles=

Exercise:
Type;
Frequency:
For novice:
For advance:
Intensity:
Time:

additional 2,800 to 3,500 kcal

Exercise: high-volume resistance training
Monitor body composition
Type; resistance; multiple sets and exercises per muscle group
Frequency:
For novice: 3 days/wk
For advance: 5-6 days/wk spilt routine
Intesnity
70%-75% 1-RM or 10-to 12 RM
Time: 60 min

Excessive Flexibility

Hypermobility
Joint laxity
Subluxation or dislocation

Training principles applied to flexibility programs
Specifiy
Overload
Interindividual variability
Progression

Specifiy
Overload
Stretch muscles beyond resting length but not beyond pain-free ROM
Interindividual variability
Progression
Stretch duration
Number of repetitions

Stretching Methods and Techniques

Methods
Ballistic
Static
Dynamic
Proprioceptive neuromuscular facilitation (PNF)

Techniques
Active
Passive
Active-assisted

Steps for PNF 4

Stretch to end of ROM
Static Muscle action against partner resistance: 5-10 sec
Relax muscle and stretch farther
CRAC: contact opposing muscle group: 5-6 sec

ACSM recommendations for PNF

Static contrac tion duration; 3-6 sec
Static contraction intensity: 20%-75% MVC
Assisted stretch duration: 10-30 sec

Advantage and LImitations of PNF stretching Advantages Limitations

Advantages Potentially more effective (greater increase in ROM) Limitations Requires a partner with knowledge of technique Overstretching can cause injury

Flexibilty Program Prescription Frequency: Intensity: Type Time Progression:

frequency : 2 days/wk minimum; preferably daily Intensity; within pain-free ROM Type Increase ROM postexercise static or PNF Warm-up: ballistic or dynamic Time 10-30 sec per stretch Reps: 2-4; accumulate 45 sec to 2 min per exercise Progression: gradually increase duration or reps

Muscular Fitness Testing of Older Adults Strength Functional Fitness Power

Strength 1-RM testing is appropriate Submaximal estimate of 1-RM Functional Fitness Arm curl 30-sec chair stand Power Tendo: explosive chair stand

Muscular Fitness Testing of Children Strength Endurance Power

Strength 1-RM testing is appropriate One-on-one supervision Child-sized resistance machines Endurance Multiple-rep body resistance (e.g., push-ups, pull-ups) Power Standing long jump

Muscular Fitness Testing: Sources of Error Client Equipment Technician Enviorment

Client Practice time Maximal effort Equipment Adjusted to client Technician Knowledge Detect client errors Environment Room temperature

Resistance Training Programs

Goals – to develop: muscle strength muscle size (hypertrophy) endurance power

Types of Resistance Training

Static (isometric) Dynamic Concentric Eccentric Isokinetic

Dynamic Resistance Training Programs

Variables Intensity (load/resistance) Sets Frequency Volume Order of exercises Rest

Steps for Designing a RTP

1) Identify goal (e.g., strength, endurance, power) 2) Determine program type (e.g., dynamic, isokinetic) 3) Identify muscle weaknesses (assessment data) 4) Select exercises 5) Order exercises 6) Use goals to determine sets, reps, and load (resistance) 7) Set guidelines for progressive overload

Training Principles Applied to RTP

Specificity Overload Progression Initial values and interindividual variability Diminishing Returns Reversibility

Gross VO2

Rest + exercise O 2 consumption

Net VO2

O 2 consumption of exercise only

Guidelines for Exercise Testing Primary VO2 max attainment criterion Secondary VO2 max attainment criteria

Primary Plateau in O 2 consumption VO 2 increase ≤ 150 ml/min Verified by bout at supramaximal load Secondary HR fails to rise with increasing workload RPE > 17 on Borg 6-20 scale Blood lactate > 8 mmol/L RER > 1.15

Submaximal Exercise Test Protocols Assumptions:

Assumptions: 1. Steady-state HR attained and maintained at each stage 2. Linear relationship: HR and VO2 (between 110 and 150 bpm)

Treadmill Submaximal Exercise Tests 1) Multistage model 2) Single-stage model

1) Multistage model Need two stages with HR 115 – 150 bpm Determine slope and extrapolate to APHR max 2) Single-stage model Need one stage with HR 130 – 150 bpm

Assessing Muscular Power

Vertical jump Accelerometers Standing long jump Bosco test (for jumping athletes)