Body Composition and Weight Management

2/3; 1/3

approximately ____ of american adults are classified as either overweight or obese, and more than ____ are classified as obese

1/3

nearly ____ of american children and adolescents are overweight or obese

body composition

the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons

10-22%

what is the respective range for body composition for males?

20-32%

what is the respective range for body composition for females?

underweight

BMI <18.5

normal

18.5-24.9 BMI

overweight

25-29.9

obesity class I

30-34.9

obesity class II

BMI 35-39.9

obesity class III

BMI > 40

increased

it is well known that obesity increases risk for all cause mortality, however having a lower BMI also has an _____ risk for all cause mortality

android

gynoid

android

the ____ weight distribution has a greater risk for CV and metabolic diseases due to more fat around the internal organs

visceral

individuals with increased ____ fat confer a higher risk for development of metabolic syndrome compared to distribution of fat within the subcutaneous compartment

buttocks/hips

With the subject standing erect and feet together, a horizontal measure is taken at the maximal circumference of buttocks. This measure is used for the hip measure in a waist/hip measure.

abdomen

with the subject standing upright and relaxed, a horizontal measure taken at the height of the iliac crest, usually at the level of the umbilicus

arm

with the subject standing erect and arms hanging freely at the sides with hands facing the thigh, a horizontal measure midway between the acromion and olecranon processes

calf

with the subject standing erect (feet apart around 20 cm), a horizontal measure is taken at the maximum circumference between the knee and ankle, perpendicular to the long axis

forearm

with the subject standing, arms hanging downward but slightly away from the trunk and palms facing anteriorly, a measure is taken perpendicular to the long axis at the maximal circumference

hips/thigh

with the subject standing, legs slightly apart, a horizontal measure is taken at the maximal circumference of the hip/proximal thigh, just below the gluteal fold

mid-thigh

With the subject standing and one foot on a bench so the knee is flexed at 90 degrees, a measure is taken midway between the inguinal crease and the proximal border of the patella, perpendicular to the long axis.

waist

with the subject standing, arms at sides, feet together, and abdomen relaxed, a horizontal measure is taken at the narrowest part of the torso

WHR

health risk increases as ____ increases, and the standards for risk vary with age and sex

> 0.95; > 0.86

health risk is very high for young males when WHR is ______ and for young females when WHR is ____

1.03; 0.90

for individuals aged 60-69, the WHR cutoff values are > _____ for males and > _____ for females for the same high-risk classification as young adults

39.5-47.0 in

what is high risk for males for waist circumference?

35.5-43.0 in

what is high risk for females for waist circumference?

1/3

close to ____ of the total fat is located subcutaneously

abdominal

triceps

biceps

chest/pectoral

medial calf

midaxillary

subscapular

suprailiac

thigh

right

skinfold measurements should be taken on the ____ side of the body

densitometry

measurement of body density

underwater weighing

a measure of density and volume used to determine body fat content

more

a person with more fat-free mass will weigh _____ in water than a person with more body fat

bodpod

plethysmography

measured by air displacement

BIA

measures amount of resistance of electrical current

fat = resistance

white adipose cells

will hypertrophy to store more triglycerides

when unable to store any more, will create new adipocytes (hyperplasia)

beige; brown

_____ and _____ adipose cells provide body heat to maintain body temp (aids in thermoregulation_

don't

once you add more adipocytes they ____ go away

- they can shrink/get smaller but the # of adipocytes stays

5.7-6.4%

what is the A1C for prediabetes?

> 6.5%

what is the A1C for diabetes mellitus?

100-125 mg/dL

what is the FPG for prediabetes?

> 126 mg/dL

what is the FPG for diabetes mellitus?

insulin resistance, dyslipidemia, and elevated BP

metabolic syndrome includes these 3 criteria for diagnosis?

visceral

there is a significant relationship between aerobic exercise training and ____ fat reduction

without

a significant reduction in visceral fat can occur ____ significant weight loss

effective

fat loss can occur on diet alone but diet and exercise is more _____

30-50%

weight regain averages ____ to ____ percent of initial weight loss within a year of terminating weight loss treatment

5-10%

combining reductions in EI with increases in EE will result in an initial ____ to ____ percent reduction in body weight

500-1000 kcal/day

what is the caloric deficit goal per day in order to lose 1-2 lbs per week?

150 min/week (45-60 min/day)

to prevent weight gain what is the minimum amount of physical activity that should be done per week?

50-60

with aging, to prevent weight gain older individuals may been to increase to ____ to ____ min/day

300 kcal 3x/week

how many kcal per session should be burned?

water loss

early weight loss is due almost entirely to _____ _____

fastest

weight loss is ____ in initial stages

weight cycling

a repeated pattern of losing and regaining body weight

- does not appear to negatively influence RMR or subsequent weight loss

>225-420 min/wk

for overweight and obese people how many min/week should they complete PA?

200-300 min/week

for weight maintenance how many min/week should one perform PA?

> or equal to 5 days/week

frequency for aerobic exercise of overweight/obese?

moderate initially and then progress to vigorous

intensity for aerobic exercise of overweight/obese?

30 min/day and increase to 60 min/day or more

time for aerobic exercise of overweight/obese?

Prolonged, rhythmic activities using large muscle groups

type for aerobic exercise of overweight/obese?

2-3 days/week

frequency for resistance exercise of overweight/obese?

60-70% 1-RM, gradually increase

intensity for resistance exercise for overweight/obese?

2-4 sets of 8-12 reps

time for resistance exercise for overweight/obese?

resistance machines and/or free weights

type for resistance exercise of overweight/obese?

> or equal to 2-3 days/week

frequency for flexibility for overweight/obese?

hold for 10-30s, 2-4 reps

time for flexibility for overweight/obese?

40; 35

surgery for weight loss may be indicated for individuals with a BMI > or equal to ____ or those with comorbid risk factors and BMI > or equal to _____

2

for individuals with type II diabetes there should be no more than ____ consecutive days without aerobic exercise

resistance

for individuals with type I diabetes they should perform ____ exercise first due to hypoglycemia risk

before; 70

diabetics should check their BG ____ exercise

BG < ____ is a contraindication to exercise

after

diabetics should continue to monitor their BG ____ exercise (12 hours)

HIIT

_____ is good for blood glucose control in diabetics