370 BODY COMP & WEIGHT MANAGEMENT (4&5)

what are the components of the human body?

fat mass and lean body mass

what is the percent body fat (fat mass)?

the proportional amount of fat in the body based on the persons total weight

what is lean body mass?

the proportional amount of lean tissue

when you are at your recommended weight, there is no...

medical condition that would improve with weight loss

who is likely to have relatively high weight for their height but low percentage of body fat

athletes with large muscle size

who is likely to have relatively low body weight but too much body fat

frequent dieters
people that have a sedentary lifestyle

what type of organ is body fat?

endocrine organ

what does body fat do as an endocrine organ?

responds to stimuli and released hormones to communicate with the brain and body

what is essential fat

fats incorporated in various tissues of the body, critical for normal body functioning

how much essential fat do men and women need?

men: 3%
women: 12%

what is storage fat?

fat stored in adipose tissue that is an insulator to retain body heat, energy substrate for metabolism, padding against physical trauma, and does not necessarily have a percentage difference between men and women

what is the difference between visceral and subcutaneous fat?

visceral: at the organ level
subcutaneous: at the skin level

what is the difference between abdominal vs. hip and thigh fat?

women tend to hold their fat more in the thigh and hip area and men more in the stomach
abdominal fat is related to an increase for disease

what is the difference between brown and beige vs. white fat

brown and beige fat are converted to glucose and burned off easier
white fat (storage fat) stains yellow and is harder to get rid of

Percentage of muscle composition in men vs. women

men: 43%
women: 36%

what is obesity?

an excess of body fat

true or false:
low body weight does not always mean low body fat

true

true or false:
high body weight always mean high body fat

false

when losing weight, that can include losing...

water weight, lean body mass, muscle mass, and body fat

what leads to a loss in lean body mass

physical inactivity and dieting

how many pounds to Americans typically gain in a year

1-2 pounds

with reduced physical activity, the average person will loose how many pounds of lean body mass?

.5 pounds

what is android obesity?

storage of fat around the abdominal area (apple shape)

what is gynoid obesity?

storage of fat in the thigh and hip area (pear shape)

abdominal fat is associated with a higher risk for ...

heart disease
hypertension
type 2 diabetes
stroke
cancer
kidney disease
migraines
diminished lung function
dementia

which type of fat releases hormones?

subcutaneous fat

what type of fat poses a greater risk for disease and is located around abdominal organs?

visceral fat

What does DXA stand for, and what is it? what is the standard error of estimate (SEE)?

dual-energy x-ray absorptiometry
it uses low dose beams of x-ray to measure total body fat mass, fat distribution pattern, and bone density
1.8

what is hydrostatic weighing? what is the SEE?

underwater technique to assess body composition where your regular weight is compared to your underwater weight
2.5
(residual lung volume should be measured)

is fat or lean tissue more bouyant?

fat tissue

what is air displacement? what is used to test it? what is the SEE?

uses the amount of air displaced by a person when sitting in chamber
Bod Pod
2.2
(amount of air in lungs taken into account)

what are the two types of anthropometric measurements

skinfold thickness
gerth measurements

explain skinfold measurements. what is the SEE? what principle is it based on?

using a caliper, the double thickness of skin is measured
3.5
based on principle that subcutaneous fat is proportional to total body fat

skinfold thickness sites on men

thigh
chest
abdomen

skinfold thickness sites on women

thigh
suprailium
triceps

which side of the body do you take the measurements on?

the right

what are girth measurements? what is the SEE?

measuring the circumference at specific body sites
4

girth measurements for women

upper arm, hip, and wrist

girth measurements for men

waist and wrist

what is bioelectrical impedance? what is the SEE?

when a weak electrical current is passed through the body and resistance is measured
accuracy is questionable
10

is fat or lean tissue a better conductor

lean tissue is a better conductor
fat tissue is less efficient

what does BMI stand for and what is it?

body mass index
Technique that incorporates height and weight to estimate critical fat values at which the risk for disease increases

is the BMI accurate and why?

no because it fails to differentiate fat from lean body mass

BMI: < 18.5
what is the classification and disease risk?

underweight; increased

BMI: 18.5 - 21.99
what is the classification and disease risk?

acceptable/normal; low

BMI: 22 - 24.99
what is the classification and disease risk?

acceptable/normal; very low

BMI: 25 - 29.99
what is the classification and disease risk?

overweight; increased

BMI: 30 - 34.99
what is the classification and disease risk?

obesity 1; high

BMI: 35 - 39.99
what is the classification and disease risk?

obesity 2; very high

BMI: \>40
what is the classification and disease risk?

obesity 3; extremely high

what is an epidemic in all industrialized nations?

obesity

what is classified as obesity?

BMI of 30 or greater
level at which excess body fat can lead to health problems

about what percent of the adult population in industrialized nations is considered obese? what is the average increase of weight in americans since 1965?

35%
25 lbs

which ethnicity is obesity more prevalent in?

african americans and hispanic americans

what is the second leading cause of preventable death in the US?

obesity combined with no physical activity

how many cancers has obesity been linked to and what are they?

9
colorectal
esophageal
postmenopausal breast
endometrial
liver
stomach
pancreatic
kidney
ovarian
gallbladder
thyroid
multiple melanomas
brain cancer

true or false: overweight and obese are the same thing.

false

what is the difference between overweight and obese?

overweight is 10-20 pounds more than recommended body weight but obesity can result in decreased life expectancy, decreased quality of life, and increased illness and disability

what percentage of people are underweight in US?

14%

how many people who begin a diet program actually lose the desired weight? how many people actually keep it off?

10%
5%

what are the popular diets?

DASH, Volumetrics, weight watchters, zone, atkins, etc.

what are crash diets and what is bad about them?

you eat less than 800 calories a day
your glycogen storage is depleted within a few days, half your weight lost is lean tissue (including heart muscle), increases risk of heart attacks or fatal cardiac arrhythmias, and possible blood pressure drop due to sodium depletion

which glycemic index (high or low) helps maintain constant blood sugar?

low

what is glycogen

the storage form of glucose (carbs)
mainly found in the liver and muscles

what are the mental aspects of weight management?

Willpower vs. planning
avoiding perfectionism
feelings of satisfaction vs. deprivation
eating and the social environment
overcoming emotional eating

obesity is a combination of what factors?

genetics, behavior, and lifestyle factors

what is anorexia nervosa?

Self-starvation
distorted body image
fear of weight gain is greater than fear of death

what is bulimia nervosa? is it more or less common than anorexia?

binge-purge cycle
feelings of guilt, shame, and fear, eating large and uncontrollable amounts, self-induced vomiting, misuse of laxatives, dieuretics, and other medications, fasting or excessive exercise
sense of a lack of control
bingeing and compensatory behaviors occur at least twice a week for three months
more common than anorexia

what is binge-eating disorder?

eating an unusually large amount of food without purging
feeling disgusted, out of control, guilty
usually become overweight or obese
triggered by depression, anger, sadness, boredom

for a person to not gain or lose weight, what has to be equal?

input and output of calories

what are the three components of the daily energy requirement?

resting metabolic rate (60-70%), thermic effect of food (5-10%), and physical activity (15-30%)

one pound of fat is how many calories?

3,500

what is the set-point theory?

every person has his or her own fat percentage/weight the body attempts to maintain

under calorie reduction, the metabolic rate might drop

what does WRM stand for and what does it mean?

weight-regulating mechanism

a feature of the hypothalamus that controls how much the body should weigh

what is the basal metabolic rate (BMR)?

the lowest level of oxygen consumption (and energy requirement) necessary to sustain life

how many calories is considered a very low cal diet?

800

when trying to lose weight, what is the recommended daily intake?

1,500

what factors affect the set point?

good: exercise and diet high in complex carbs
bad: nicotine and amphetamines

why do men usually loose weight faster than women?

amount of lean body mass at the start of the program and testosterone

what is ghrelin?

stimulates appetite
produced primarily in stomach

what is leptin?

lets the body know you are full
produced by fat cells

lack of physical activity can lead to \_________ resistance which can lead to excessive \___________.

leptin; eating

what does a lack of sleep do to hormone levels?

disrupts the ability to regulate them
elevates ghrelin levels and decreases leptin levels

The amount of exercise we need for health benefits

30 mins per day

the amount of exercise needed to lose weight and/or prevent weight gain

60 - 90 mins per day

what is the difference between aerobic exercise and strength training

aerobic exercise is best to lower the bodys weight set point and strength training is best to gain lean body mass and decrease abdominal fat

during light-intensity exercise about what percentage of calories burned are fat?

50%

3 common reasons for relapse when doing diet

stress
social reasons
self enticing behaviors