Final Exam

Question 1

Why measure body composition?

Answer 1

1 assess changes in %BF in response to weight loss or training program
2 monitor patients with disease
3 track changes that occur with aging
4 maximize athletic performance

Question 2

Lipid Functions

Answer 2

1 structures
2 vitamin transport → fat soluble vit
3 building blocks ( Cholesterol, steroid, hormones)

Question 3

Where do you store lipis

Answer 3

adipose tissue

• energy storage
• thermal insulation
• cushioning form trauma

Question 4

Fat Mass

Answer 4

all extractable lipids ( essential and storage fat)

Question 5

Fat free mass

Answer 5

water, protein, minerals (total body mass-fat mass)

Question 6

Lean Mass

Answer 6

water, protein, minerals and essential fat in marrow, internal organs and the central nervous system
**lean mass and fat free mass are often used interchangeably

Question 7

Essential Fat

Answer 7

minimum for men 3%
minimum for women 12%

• share the same as visceral: brain, nervous system, liver
• Different Sex Specific: child bearing and hormonal – women have 10% more

Question 8

Storage Fat

Answer 8

Men 12%
Women 15%
Subcutaneous fat, adipose tissue; very high (90%)

Question 9

Not Enough Fat

Answer 9

For women:
menstrual irregularity, osteoporosis

For men:
decreased testosterone production

Question 10

Body types

Answer 10

Ectomorphic– slim
Endomorphic– large
Mesomorphic– muscular

Question 11

Ectomorph

Answer 11

low fat
low lean mass
low body mass index

Question 12

Mesomorph

Answer 12

low fat
high lean mass
healthy but relatively high BMI

Question 13

Endomorph

Answer 13

high fat
high lean mass
high BMI

Question 14

Body Mass Index

Answer 14

Ratio of body mass to height
(kg/m^2) or (lbs/ in^2 x 704.5)
*** look at #3

Question 15

BMI Ranges

Answer 15

Look at #1

Question 16

Healthy Body Fat Ranges

Answer 16

Look at #2

Question 17

How to determine Body Fat

Answer 17

• direct measurement
• hydrostatic weighing
• air plethysmorgraphy
• skinfold measures
• girht
• DEXA
• conductivity
• infrared, ultrasound, MRI

Question 18

Calculations

Answer 18

Fat Mass= Total mass x %BF
Lean Mass= Total mass - fat mass
Ideal Weight= lean mass/ (1.00 - %BF)
** desired %BF is a personal choice based on health fitness or performance goal

Question 19

Energy Balance

Answer 19

Energy Balance= energy expended + energy stored

• annually intake ~ 500 lbs or 1 million calories
• maintain weight by having equal intake and output
• intake: macro & alcohol
• output: RMR, TEF activity
• Storage: fat or CHO

Question 20

Effective Weight loss strategies

Answer 20

1 Portion control - 1400 cal/day
2 long-term focus and goals- from about 6-12 month
3 social support- family is helping you out
4 physical activity: going 4 miles a day or (2700 cal/week)

Question 21

Weight loss problems (physical )

Answer 21

• water loss is quick
• calorie deficit must increase as weight goes down
• weight loss causes metabolic shift to conserve energy
• weight loss causes enzyme to changes that ↑ TG synthese
• yoyo dieting

Question 22

Weight loss problems (psychological )

Answer 22

• Food appraisal-not just how much
• Who,what , where
• mood or feelings – mad, angery, sad
• activities- HW, tv or driving
• Habitual eating- drinking or going out with friends
• connnecting behaviors relation to eating

Question 23

Physical activity

Answer 23

-Whole Body workouts- this is better
-weight bearing - helps build the bones
-Aerobic: moderate intensity, fat burning
-More Activity- more intensity or duration will BURN more cals
Resistance training: improves body compostion, more lean tissue will keep metabolism high
-make sure you are geting ↑ in activity through the day

Question 24

Resting Metabolic Rate

Answer 24

• Genetics (25%)
  -Cultural (30%)
  -non-transmissible (45%)
• Active (60%) Nonactive (70%)
  – Our hypothalamus has a set point of weight in mind
  Leptin– signals the hypo to ↓ appetit & ↑ metabolism

Question 25

Energy Expended

Answer 25

Thermic effect of foor = 10 % physical acticity- This is something we can control slide 5 1 mile = 100 calories

Question 26

2 Phases of rehydration

Answer 26

1 Gastric emptying ( stomach - intestine) - this is enter the stomach food will delay the water 2 Intestinal absorption( intestine- blood) -proper amounts of glucose and sodium help water absorption - although too much glucose and sodium will cause resorption from the blood

Question 27

how sports drinks prevent dehydration

Answer 27

- maintain plasma volume - ↑ absorption of water and glucose - maintains thirst response - 5-8% glucose gives best absorption - glucose polymers, fructose, maltose - lower concentration in high heat

Question 28

adaptation that occur during acclimatization (heat)

Answer 28

- ↑ blood volume and flow - better distribution of BF - earlier and more swear w/ better distributions - ↓ electrolyte loss-body will not use these - ↓ skin and core temp - ↓ use of muscle glycoge -would have gotten use to heat

Question 29

Gender differences (heat)

Answer 29

Women - begin swearing later - have more sweat glans that are wide spread better cooling - more evaporation through he respiratory system during exercise - overall thermoregulation equivalent to men - menstrual cycle variation

Question 30

age differences in heat ( old people)

Answer 30

Old people - diminished thirst, chronic dehydration - slower and lower sweat response - altered blood flow - minor changes in temp control or acclimation ( cant do)

Question 31

age differences in heat ( young people)

Answer 31

young people - less ability to control temp - lower sweating rate - high core temp - less ability to acclimate - decrease exercise intensity, duration

Question 32

Environmental factors for heat

Answer 32

- Temperature-- the more you sweat - humidity- we cant do our cooling effect becaz there is 100% water in the air - heat index-- the chart page 321 - wind (convective cooling) - clothing ad equipment

Question 33

Heat Injury (4 Heat stroke )

Answer 33

- temp >105 - sweating stops - skin hot and dry - aggressive treatment - ice packs, alcohol wipe, whole body ice immersion

Question 34

Heat Injury (1 cramping )

Answer 34

water/ electrolyte imbalance

Question 35

Heat Injury (2 heat syncope)

Answer 35

after exercise, blood pools, faint

Question 36

Heat Injury( 3 heat exhaustion)

Answer 36

Look at #4

Question 37

Heat injury

Answer 37

1 cramping 2 heat syncope 3 heat exhaustion 4 Heat stroke

Question 38

Preventing heat injury

Answer 38

- proper training - avoid pre exercise - watch for thirst, fatigue, vision probs, dizziness - train at reasonable intensities - dont train when sick - schedule practice appropriately - cancel practice when heat index is high - begin fluids before exercise - take breaks for more water - 2-3% weight loss before exercise requires fluids - 4-6% weight loss requires decreased intensity

Question 39

humidity and heat transfer

Answer 39

- heat of vaporatization - 580 cal/l - high humidity hinders evaporation - at 100% humidity, sweat doesnt evaporate and cool - Can look at the heat index to tell you how well your bodyis able to cool it sell

Question 40

personal / huan factors that influence the impact of heat stess

Answer 40

- BMR - Thermic effect of food - physical ativity - shivering

Question 41

Anorexia (basic characteristics)

Answer 41

- perfectionist, competitive, in control - 1-2% of teenage girls - OBSEESION with fat, body image - severely underweight - extreme restriction - secrecy and denial about eating - intense fear of fat - purgiing, lazatives, diuretic - delayed puberty

Question 42

Anorexia ( physical)

Answer 42

- dehydration, anemia - protein deficient: tooth decay & loss, stress fractures, slow healing, dry scaly skin, bad hair and nails - CV: hypotension (low bF), arrhythmia,↑ LV mass - GI: ↓ gastric function, constipation, abdominal pain, disue atropy * ↓ RMR, Body temp, estrogen, immune system, serotonin

Question 43

Anorexia (warning signs)

Answer 43

- preoccupation with weight - weight loss - ritualistic eating, eating alone - compulsive activity - disguise weight, baggy clothes - modd swings - helpless feeling around food

Question 44

Bulimina (basic characteristics )

Answer 44

- 2% of all adults, 5% of college females - binge eating followed by purging - loss of control over eating - not always underweight - usually recognized abnormal behaivior - depression is common - bingeing happens 2/week for 3 months

Question 45

bulimina ( physical)

Answer 45

-similar to anorexia but not starvation - GI problmes ulceration esophogitis dental decay heartburn internal bleeding electrolyte imbalances

Question 46

bulimina (warning signs)

Answer 46

``` body weight changes bathroom after eating secret binge eatin frequent criticism of body oligomenorrhea eating with depression ```

Question 47

Binge eating

Answer 47

regular, repetitive binging over extended time - 1-2% of population (40% men) - often occurs in overweight ad obese - 30% of peple in weight control programs - emotional eating - avoid intimacy, life problems

Question 48

Female athlete triad

Answer 48

-intense training and poor nutrition -estrogen & bone density - ↑ CA absorption, ↓ urinary excretion of CA, ↑CA retetin TREATMENT -↓ training level 10-20% -↑ total calorie intake -↑ body weight 2-5% -consume adequate calcium -1200 mg/day -psycholgical counseling, support

Question 49

Know the features of carb, fat , proteins

Answer 49

need to look up

Question 50

What are the four major factor the influence body temp.

Answer 50

1 Conduction- heat is transferred from the body by direct physical contact, when you sit on a cold seat 2 Convection- heat is transferred by movement of air or water over the body 3 Radiation-heat energy radiates from the body into the surrounding air. 4 Evaporation- heat is lost from the body when it is used to convert sweat to a vapor, know as the heat of vaporization

Question 51

What are the four major factor that influence body temp during rest

Answer 51

REST- body heat is transported from the core to the shell by conduction and convection. -the blood is the main carrier of the heat the heat escapes from the body by radiation and convection, with a smaller amount being carried away by the evaporation.

Question 52

What are the four major factor that influence body temp during exercies

Answer 52

EXERCISE- on a sunny day radiant energy from the sun could add heat to the body. there would be more by evaporation!!

Question 53

how does excess weight/ fat affect thermoregulation

Answer 53

high amounts of body fat deter heat loss from the body. -- this is because it is hard for the heat to get out!! also the fat also might be causing them to create heat as well

Question 54

two physological processes in the body that allow for evaporative cooling

Answer 54

moving blood from the muscle to the skin then you are going to sweat -- bad things about them is the you are losing the bf to the muscle help cool and when you are sweating you are losing water and electrolights