Lecture 10 - Body Composition Flashcards
1
Q
What is overweight?
A
- having a body weight that is higher than what’s considered healthy for a person’s height
- could be due to fat mass or fat free mass
2
Q
What is over-fat?
A
- having an excessive amount of body fat that can impair health, potentially even in individuals who are not considered overweight or obese based on BMI alone
3
Q
What is obesity?
A
- having to much body fat based on BMI or waist circumference
- > 30 BMI & >101 cm for males
- > 30 BMI & > 87 cm for females
4
Q
What is weight?
A
- a body’s relative mass or the quantity of matter contained by it
- the heaviness of a person or thing
5
Q
What is underweight?
A
- An underweight person is a person whose body weight is considered too low to be healthy
- A person who is underweight is malnourished
- BMI under 18.5 in underweight
6
Q
What is normal weight?
A
- A healthy weight for adults is generally a body mass index (BMI) between 18.5 & 24.9
7
Q
Where does Obesity start?
A
- An additional 100 kcals/day
- This can result in an additional 10 lbs of body fat per year.
- Add on some inactivity due to technology (i.e., Shopping on-line, Researching online, Playing video games)
8
Q
What are fat cells, adipocyte or adipose cells?
A
- The amount of fat in our bodies is determined by 2 factors:
- The Number of Adipose Cells
- Size of the Adipose Cells
- Adipose cell hyperplasia occurs during 3-4 main phases of our lives: Prenatal (in utero), First 2 years, Adolescence, During excessive hypertrophy
9
Q
What is essential fat?
A
- the minimal amount of body fat needed for normal physiological functions
- Usually 3% in men, 10% in women
10
Q
What is storage fat?
A
- the body’s way of storing energy in the form of triglycerides, primarily found under the skin (subcutaneous fat) & around organs (visceral fat)
11
Q
How is body composition assessed?
A
- in a 2 component model: Lean Body Mass (LBM) or Fat Free Mass (FFM), or Fat mass (FM) or Body Fat Percent (BF%)
- 4 component model: (inbody system)
- Body water/Protein/Mineral/Fat
12
Q
What are the dangers of excess body fat?
A
- Additional risks of Central adiposity
- Increase risk of Type 2 Diabetes, Hypertension, Dyslipidemia, CAD, Stroke, OA, Various forms of cancer
13
Q
What is a bioelectrical impedance analysis?
A
- estimates body composition by measuring the electrical resistance of the body to a low-voltage current, allowing for the assessment of fat-free mass, total body water, & other health-related parameters
14
Q
What is hydrostatic weighing?
A
- a technique that uses Archimedes’ principle to measure total body volume, which is then used to estimate body composition (the ratio of fat to lean mass)
15
Q
What is air displacement plethysmography?
A
- a non-invasive method for measuring body composition by determining body volume through air displacement, allowing for the estimation of fat and fat-free mass
- also known as BODPOD
- combined with Boyle’s Law
16
Q
What is a Dual-Energy X-Ray (DEXA)?
A
- X-rays of high & low photon energies is dependent on the thickness, density & chemical composition of the underlying tissue
17
Q
What is the density of fat free mass or lean mass?
A
- has a density of 1.10kg/L
- has a fat component density of 0.90kg/L
18
Q
What are the 2 main body density equations?
A
- Siri equation (1961): %BF = (4.95/Db- 4.5) x 100
- Brozek equation (1963): %BF = (4.57/Db – 4.142) x 100
19
Q
What are the mathematics of weight gain & loss?
A
- Kilocalorie (kcal) = unit of heat energy
- Energy yield of macronutrients
- Carbohydrate: 4 kcal/g
- Protein: 4 kcal/g
- Fat: 9 kcal/g
- 3,500 kcal = 1 lb of fat
- Energy balance: energy intake = energy expenditure, Positive: weight gain, Negative: weight loss
20
Q
What is a body composition analysis?
A
- you have Intracellular Water & Extracellular Water.
- Intracellular Water is the amount of body water held within the body’s cells;
- Extracellular Water is the water outside the cells. Added together, these make up Total body water
21
Q
What is a muscle-fat analysis?
A
- based on what is considered normal for an individual of the specific height they give when they tested
- has a chart that allows you to compare your client to others of the same height & gender
- 100% designates the average for individuals with the same height & gender. So, if the weight bar extended to 130%, this would mean that the person who you are testing is 30% above average
22
Q
What is a C-shape in a muscle fat analysis?
A
- individual has a shorter bar length for SMM than for weight & Body Fat Mass
- Although this is characteristic of someone who is overweight or obese, you may see this shape in someone who is normal or underweight too
23
Q
What is an I-shape in a muscle-fat analysis?
A
- individual has a “balanced” body composition, meaning their Weight, Skeletal Muscle Mass, & Body Fat Mass bars roughly form a straight line.
- Although people with this body composition are often at a healthy weight or body fat percentage, they can still have health risks if they have too much body fat
24
Q
What is a D-shape in a muscle-fat analysis?
A
- has a longer SMM bar than both their weight & body fat Bars
- This is indicative of an “athletic” body type & is considered to be the ideal body composition shape
25
What is body-fat LBM control?
- makes it incredibly simple to set goals for your client
- It is designed to help your client reach their ideal body composition, which is defined as the average PBF for their gender (15% for men, 23% for women)
26
What is basal metabolic rate (BMR)?
- the number of calories your client needs in order to maintain their basic essential functions
- allows you to guide your clients’ nutritional plans, which is essential to helping them reach their body composition goals.
- clients may think that their BMR is the number of calories they should eat in a day - This is NOT the case!
- BMR does not take into account any calories needed to perform daily activities, & so your client’s actual caloric need for the day is likely much higher than their BMR
