Chapter 11: wt management

What is body composition?

Cardiorespiratory+ muscular fitness

STACI

-body steals fat from rich to poor
-rest= 100 cal
-60 kcal at 60% fat

What does ACSM stand for?

American college of sports medicine (says you should workout 3x a week)

What are the 5 areas of fitness?

A. Cardiorespiratory (fat loss)(running,swimming,biking)
B. muscular strength (muscular fitness)
C. Muscular endurance (muscular fitness)
D. body composition
E. flexibility
(A+B+C=D)

Exercise should be a....

Exercise should be a supplement, not a substitute to a physically active life-style

What are the themes of wt management?

-energy balance (positive/negative)
-physical activity

What are common wt management concerns for athletes?

- impact on performance
-aesthetics/body image
-weight classifications for competition
-changing body composition (increase muscle mass/decrease fat mass)

Energy balance

energy input+ energy output

Can you defend your BMR?

No be of genetics

What does BMR stand for?

Basal Metabolic rate

What does BMR represent?

represents the minimum amount of calories expended in a fasting state (12 hours or >) needed to keep a resting person alive in a warm & quiet environment

What does RMR stand for?

Resting metabolic rate

What does RMR represent?

represents the amount of calories the body uses when the person is NOT fasting, but is resting/awake in a warm & wuiet environment

What does DEXA calculate?

body fat; also measures bone mineral density

BMR calculation for male

1.0 kcal x 24 hours x WT in kg

BMR calculation for female

0.9 kcal x 24 hours x WT in kg

What does DEXA stand for?

Dual X-ray absorptiometry

Food processing

Thermal effect of food (TEF)

What is TEF also known as?

digesting/absorbing food; peaks 1 hour after meal and ends approx 5 hours later

What does BMI stand for and how do you calculate it?

Body Mass Index; weight (kg)/ height^2(m)

What is considered a healthy weight for height values?

18.5 to 25 kg/m^2

What is considered overweight?

26-30 kg/m^2

What is considered obese?

31 kg/m^2

What is a bod pod and what does it do?

A bod pod is air displacement and it measures body density

What is underwater weighing (hydrostatic weighing) and what does it do?

underwater weighing is water displacement and it measures body density. the heavier the underwater weight, the greater the fat-free mass