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S8- Wellness and Prevention > W2- Body Composition > Flashcards

W2- Body Composition Flashcards

1
Q

What is body composition?

A

“Body’s relative amounts of FAT MASS and FAT-FREE MASS

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2
Q

Why is knowledge of body composition important? (3)

A
  • Health and disease
  • Performance
  • Longevity
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3
Q
  • What is percentage of essential fat is normal for both males and females?
  • Dropping below what % has no benefit?
A
  • Males = 3-5% (below 8% has no benefit)

- Females = 8-12% (below 14% has no benefit)

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4
Q

How is body composition affected by age? (2)

A
  • Body composition tends to degrade with age.

- Lean body weight decreases and fat increases.

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5
Q

List of Caloric Input and Output.

A

Input

  • Food
  • Drink

Output

  • Basal metabolic rate
  • Dietary induced thermogenesis
  • Physical activity
  • Thermogenic effects of drugs
  • Climate
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6
Q
  • What is basal metabolic rate?

- What is dietary induced thermogenesis?

A
  • Basal metabolic rate = How much kcal burnt to stay alive.

- Dietary induced thermogenesis = How much burnt to process intake

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7
Q

If someone gains too much fat tissue and each fat cells size is maximized the individual will undergo __________, what is this?

A

Hyperplasia = Increase in fat cells.

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8
Q

At what (3) points in life does hyperplasia normally occur?

A
  • Last trimester prior to birth
  • First year of life
  • During adolescence
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9
Q

When people lose weight are they reducing the number of fat cells or shrinking them? What can this cause?

A

Shrinking the fat cells, which the body may interpret as early starvation which slows metabolism.

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10
Q

What is the Set Point Theory?

A

Body has a “comfortable” body composition.

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11
Q

What are the (3) body classifications? Explain each.

A
  • Ectomorph = Long and lean.
  • Endomorph = Rounded with lots of muscle and body fat, stocky structure.
  • Mesomorph = Naturally high muscle-to-fat ratio.
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12
Q

Is an android or gynoid body type at increased risk for CVD? How does each look?

A
  • Android = Apple body shape (increased risk for CVD).

- Gynoid = Pear body shape.

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13
Q

What is the best measure for CVD risk?

A

Waist circumference

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14
Q

> ___% of adults and adolescents do not get the recommended weekly physical activity level.

A

80%

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15
Q

Overnutrition Health Risks. (10)

A
  • Heart disease and stroke
  • High blood pressure
  • High Cholesterol
  • Diabetes
  • Some cancers
  • Gallbladder disease and gallstones
  • Osteoarthritis
  • Gout
  • Breathing problems
  • Early death
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16
Q

Undernutrition Health Risks. (8)

A
  • Malnutrition
  • Vitamin deficiencies
  • Anemia
  • Osteoporosis
  • Decreased immune function
  • Increased risk for complications from surgery
  • Fertility issues
  • Growth and developmental issues
17
Q

What are some ways to assess body composition? (8)

A
  • Underwater Densitometry
  • Air Densitometry
  • Dual-energy X-ray absorptiometry (DEXA)
  • Bioelectrical Impedance Assessment (BIA)
  • MRI and/or CT
  • Fatfold/skinfold Technique
  • BMI
  • Waist Circumference
18
Q

What are the advantages and disadvantages of Underwater Densitometry?

A

Advantages:
-Proven to be valid and reliable.

Disadvantages:

  • Requires a lot of equipment/space.
  • Equipment is expensive.
  • Requires high skill level to administer and compute.
  • Time consuming and involved.
  • Not everyone can tolerate being submerged.
19
Q

What are the advantages and disadvantages of Air Densitometry?

A

Advantages:

  • Strong validity and reliability.
  • Measurement time is short.
  • Well suited for special populations.

Disadvantages:

  • Very expensive.
  • Not everyone can tolerate due to claustraphobia.
20
Q

What are the advantages and disadvantages of DEXA?

A

Advantages:

  • Quick and comfortable.
  • Do not have to wear bathing suit.
  • Excellent precision.
  • Excellent validity and reliability.

Disadvantages:

  • Costly.
  • Radiation exposure.
  • Validity reduced in very lean and highly obese patients.
  • Requires certification.
21
Q

What are the advantages and disadvantages of Bioelectrical Impedance Assessment (BIA)?

A

Advantages:

  • Safe.
  • Observer independent.
  • Inexpensive.

Disadvantages:

  • Unreliable.
  • Hydration status alters results.
  • Affected by many factors.
22
Q

What are the advantages and disadvantages of MRI/CT?

A

Advantages:

  • Highly specific as to tissue composition.
  • Able to separate into regions.
  • Highly valid and reliable.

Disadvantages:

  • Costly.
  • Time consuming.
  • Radiation exposure with CT.
  • Difficulty comparing results.
23
Q

What are the advantages and disadvantages of Skinfold Technique?

A

Advantages:

  • Quick and easy to perform.
  • Noninvasive.
  • Inexpensive.
  • Can be performed nearly anywhere.
  • Valid with proper technique.

Disadvantages:

  • Technical sources of error.
  • Mostly measures subcutaneous fat.
  • Not as accurate with highly obese and very lean populations.
24
Q

What are the advantages and disadvantages of Body Mass Index (BMI)?

A

Advantages:

  • Quick and easy.
  • Minimal equipment.
  • Moderate validity.

Disadvantages:

  • Does not consider fat free mass vs fat mass.
  • Can improperly categorize participant’s weight category.
25
Q

What are the advantages and disadvantages of Waist Circumference?

A

Advantages:

  • Cheap.
  • Minimal equipment and training.
  • Moderate validity.

Disadvantages:

  • Overestimates body fat on muscular patients.
  • Underestimates body fat on lean participants.
26
Q

-Underweight = BMI ___.

A
  • Underweight = <18.5
  • Normal = 18.5-24.9
  • Overweight = 25-29.9
  • Obese = >30
27
Q

What is a high risk waist circumference for males and females?

A
  • Males = >40in

- Females = >35in

28
Q

What is a high risk waist to hip ratio for males and females?

A
  • Males = >0.9

- Females = >0.85

S8- Wellness and Prevention (6 decks)

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