Exam 4 Chapter 11: Body Weight & Composition for Health and Sport & Chapter 12: Disordered Eating and Exercise Patterns in Athletes

Hamwi Categories

List them

What are the main components of the body?

Water

Lean tissue (muscle and organ tissue)

Fat

Bone

What percent of body fat is essential for men?

3%

What percent of body fat is essential for women?

12-15%

Measures body fat distribution using tape measurements. Women with a waist over 35 inches and men with a waist over 40 inches are at increased risk of some chronic diseases including type 2 diabetes, hypertension and cardiovascular disease.

Anthropometry

Calipers are used to measure body fat in several areas of the body, with results used to estimate body fat percentage. This is an easy, practical estimate but can underestimate body fat percentage in large individuals or individuals with high levels of visceral fat. For most reliable results, this measurement should be taken by a professional.

Skin fold

Resistance to an electrical current sent through the body is measured. This type of measurement is highly sensitive to hydration status.

Bioelectric impedance

Measures water (underwater weighing) or air (bod pod) displacement to measure body volume, then calculates density based on weight. Body fat percentage is then calculated using standard equations.

Hydro or air displacement plethysmography

Uses low intensity x-rays to measure body fat and bone mineral density. This is the most accurate estimate for limb fat and less accurate for trunk fat. DXA scan also measures bone mineral density, which is important if individuals are at risk of osteoporosis, osteopenia, and/or as a component of the female athlete triad.

DXA

Very accurate measurements of body fat percentage, but due to high cost, is usually only done for research.

MRI

What is the fundamental cause for obesity?

Having chronically higher caloric intake than energy requirements

Health improvements occur with even small weight losses of _____ excess body weight.

5-10%

What promotes overeating and weight gain?

Leptin

Subjects in this study lost an average of _____ (400 kcal/session) over the course of 10 months while exercising 5 times per week

3.9 kg

Subjects in this study lost an average of _____ (600 kcal/session) over the course of 10 months while exercising 5 times per week

4.9 kg

What will aid in the athlete’s ability to retain or gain muscle mass and athletic performance during weight loss?

Slower loss - 1 lb or less per week

Increased protein intake to _____of daily kcal in evenly spaced meals, especially post exercise will also aid in muscle mass retention.

25-35%

Athletes should focus on consuming nutrient dense foods to ensure adequate micronutrient levels are consumed with a particular emphasis on ________ to maintain bone mineral density

vitamin D and calcium

3 components of the female athlete triad

low kcal availability

lack of menstruation

low bone mineral density

Energy Availability

The amount of energy available for normal physiological functions after accounting for the energy expended through exercise

Even if kcal intake is relatively high, if energy expenditure is high, the available kcals may still be low. Evidence indicates that a minimum of _______ lean body mass/day are required to maintain menstrual function.

30 kcal/kg

How is amenorrhea defined?

Not starting period by age of 16

3 consecutive missed periods

A cycle that lasts longer than 35 days

Important for the regulation of menstrual cycles.

Luteinizing hormone

What causes low bone mineral density?

A lack of estrogen surges, which can cause stress fractures, osteopenia, and osteoporosis.