NASM Ch 11 Anthropometry and body comp measurements

anthropometry

The field of study of the measurement of living humans for purposes of understanding human physical variation in size, weight, and proportion.

body mass index (BMI)

The measurement of a person’s weight relative to his or her height, which is used to estimate the risks of obesity.

circumference measurement

The measurement that determines the overall dimension (girth) of a body segment, which can be used to estimate body composition or the prevalence of obesity.

10-20% for men

These studies demonstrate that healthy body fat typically ranges from

20-30% for women

These studies demonstrate that healthy body fat typically ranges from

waist circumference

A measurement that represents the narrowest circumference taken around the midline of the body at the approximate height of the umbilicus (belly button).

having more fat within the abdominal region of the body

Individuals described as android or apple-shaped are characterized as

having more fat within the hips and thighs

Individuals described as gynoid or pear-shaped are characterized as

identify narrow point of waist, take measurement to as close as skin as possible, tape runs horizontally, tape flat, take at end-tidal volume, and record to nearest millimeter (1/16 in)

how to measure waist

are at higher risk for developing health issues, such as cardiovascular disease or diabetes

Men with a waist circumference greater than or equal to 100 cm

are at higher risk for developing health issues like diabetes and cardiovascular disease

women with a waist circumference greater than or equal to 88 cm

less than 70 cm

risk category in women: very low

70-89cm

risk category in women: low

90-109 cm

risk category in women: high

greater or equal to 110 cm

risk category in women: very high

less than 80 cm

risk category in men: very low

80-99 cm

risk category in men: low

100-120 cm

risk category in men: high

greater than 120 cm

risk category in men: very high

waist to hip ratio (WHR)

The relative score expressing the ratio of the waist circumference to the hip circumference, which correlates to the risk for developing cardiovascular disease.

gluteal fold

The area where the fold of the buttocks joins the back of the thigh.

Waist Measurement ÷ Hip Measurement

WHR calculation

significant health implications

A high WHR has

0.95 or lower

WHR classification in men: low

0.96-1.0

WHR classification in men: moderate

1.0 or higher

WHR classification in men: high

0.80 or lower

WHR classification in women: low

0.81-0.85

WHR classification in women: moderate

0.86 or higher

WHR classification in women: high

neck, chest, waist, thigh, hips, calves, and arm

circumference measurement sites

skinfold assessments

A technique used to estimate body fat in which calipers are used to pinch the skin in certain areas of the body.

triceps, biceps, chest, abs, mid-axillary, subscapular, suprailiac, and thigh

skinfold site of measurements

• two ; 1 to 2 mm

Take a minimum of _ measurements at each site; each site must be within this to take an average.

immediately after exercise

Do not measure SKFs

obese clients

Avoid performing SKFs on

Jackson and Pollock 7-Site protocol

Measures the thickness of skinfolds at seven different places within the body to estimate body fat percentage.

Chest, mid-axillary, subscapular, triceps, abdomen, suprailiac, thigh

Jackson and Pollock 7-Site protocol on men and women site

Jackson and Pollock 3-Site protocol

Measures the thickness of skinfolds at three different places within the body to estimate body fat percentage

chest, abs, and thigh

Jackson and Pollock 3-Site protocol site for men

triceps, suprailiac, and thigh

Jackson and Pollock 3-Site protocol for women

Four-Site Durnin–Womersley protocol

Measures the thickness of skinfolds at four different places (biceps, triceps, subscapular, and suprailiac) within the body to estimate body fat percentage.

Biceps, triceps, subscapular, and suprailiac

Four-Site Durnin–Womersley protocol site for men and women

the most accurate because it collects SKFs at more locations across the body

the seven-site method is considered

bioelectrical impedance analysis (BIA)

A body composition assessment technique that estimates body fat percentage by measuring the resistance to the flow of electrical currents introduced into the body.

archimedes’ principle

The assumption stating that the volume of fluid displaced is equivalent to the volume of an object fully immersed in that fluid or to the specific fraction of the volume below the surface.

hydrostatic weighing

the most common technique used in exercise physiology labs to determine body composition. focused on the bone, muscle, and connective tissues are denser and heavier in comparison to fat tissue.

Cardiorespiratory fitness

The ability of the circulatory and respiratory systems to provide the body with oxygen during activity.

Cardiorespiratory assessments

Protocols intended to measure the aerobic fitness of an individual.

Cardiorespiratory assessments

help the fitness professional identify starting exercise intensities that are safe and effective for clients

a VO_2max test

The most valid measurement of aerobic fitness is

manufacture energy aerobically

reflects the body’s ability to deliver oxygen to the exercising muscles and use it in mitochondria to

maximal oxygen uptake

VO_2max is also called this

peak VO₂

measures the body’s upper limit of oxygen use

greater oxygen utilization and a greater capacity for physical work.

A higher VO_2max score reflects

ages 25 years to the early 30s, but it is highly trainable

VO_2max usually peaks at around

VO_2max than during their sedentary 20s.

an active person in their 40s could have a higher

5% per decade in fit individuals (an average of 0.5% per year) and around 10% per decade in unfit individuals (an average of 1.0% per year)

VO_2max decreases by approximately

heart function because VO₂ scores reflect overall heart health

VO_2max may be the single most effective predictor of

rating of perceived exertion (RPE)

a technique used to express or validate how hard a client feels that they are working during exercise

YMCA 3-min step test

An aerobic test that measures the cardiovascular fitness of an individual based on a 3-minute bout of stair-stepping at a specific cadence.

rockport walk test

An aerobic test for deconditioned individuals or those of low fitness levels in which they are instructed to walk as fast as possible and have their pulse taken immediately after completing 1 mile.

1.5-mile (2.4 km) run test

An aerobic test that measures cardiorespiratory endurance by having the participant cover the distance of 1.5 miles in as short a time as possible.

talk test

An aerobic test that measures the participant’s ability to talk or hold a conversation during an activity at various intensity levels.

steady-state (SS) heart rate

Any stage at which the physiological response of heart rate from the cardiovascular system becomes relatively constant in relation to the amount of work being performed (i.e., the heart rate response matches the level of work being performed).