Week 3 - Fitness and Lifestyle

Skinfolds

A method to estimate subcutaneous fat.

Limitations of Skinfold Measurement

Clients may be sensitive to being pinched; variability in measurements; time required for training and practice; provides little health risk information compared to BMI and waist measurements.

Somatotype

Classification of body types into three categories: endomorph, mesomorph, and ectomorph.

Endomorph

Body type characterized by a pear shape, rounded head, wide hips and shoulders, and higher body fat.

Mesomorph

Body type characterized by a cubical head, broad shoulders, muscled arms and legs, and narrow hips.

Ectomorph

Body type characterized by narrow shoulders and hips, a narrow chest and abdomen, and little muscle and fat.

Anthropometry

The measurement of the human body in dimensions such as height, weight, circumferences, girths, and skinfolds.

Body Composition

The amounts of essential and non-essential fat mass, including fat-free mass such as bone, water, and muscle.

Common Methods to Assess Body Composition

MRI, CT, DEXA, Air displacement plethysmography (Bod Pod).

BMI Limitations

Does not distinguish between fat mass and muscle mass and does not indicate overall health.

Android Obesity

Fat distribution primarily around the abdomen, often referred to as 'apple' shaped.

Gynoid Obesity

Fat distribution primarily around the hips and thighs, often referred to as 'pear' shaped.

Positive Energy Balance

When calorie intake exceeds calorie expenditure, leading to weight gain.

Negative Energy Balance

When calorie expenditure exceeds calorie intake, leading to weight loss.

Healthy Weight Loss

Aiming for a weight loss of 0.5-1.0 kg (1-2 lbs) per week.

Caloric Deficit for Weight Loss

Achieving a caloric deficit by reducing energy intake by 250 kcal/day and increasing physical activity by 250 kcal/day.

Health Risks Associated with Obesity

Includes hypertension, Type II diabetes, certain cancers, high blood lipids, cardiovascular diseases, and stroke.

Diabetes Prevention through Lifestyle

Lifestyle interventions have been shown to be more effective than medications like Metformin in reducing the incidence of Type II diabetes.

Insulin Sensitivity

The effectiveness of insulin in lowering blood glucose levels.

Visceral Fat

Fat that is stored around internal organs, associated with higher health risks.

BMI (Body Mass Index)

A calculation based on height and weight used to categorize individuals as underweight, normal weight, overweight, or obese.

Effect of Waist Circumference on Health

Waist circumference helps characterize health risks associated with obesity.

Body Composition Counseling Guidelines

Recommendations for assessing and improving body composition to enhance overall health.

Caloric Reduction Diets

Diets focused on reducing caloric intake to promote weight loss, with caution against extreme reductions.

Comparing Fat and Muscle Weight

Understanding the differences in health effects and appearance between 5 lbs of fat and 5 lbs of muscle.