NUTR 100 exam 2; body composition

Body composition

The body's relative amounts of fat and fat-free mass; important component of fitness for health & wellness

Set unrealistic goals

Many people don't succeed in their efforts to obtain a fit and healthy body because they ________

Long-term

Successful management of body composition is _______

Body fat

_____ is incorporated into the nerves, brain, heart, lungs, liver, mammary glands, and other body organs and tissues

Function

A certain amount of body fat is necessary for the body to ______

Body fat

The main source of stored energy in the body

Essential fat

Makes up about 3-5% of total body weight in men and about 8-12% in women

Adipose tissue

Most of the fat in the body is stored in fat cells, or _______

Subcutaneous fat

Fat stored under the skin

Visceral fat

Fat stored around major organs

Calorie Consumption

Excess fat is primarily caused by excess ________

3500

A pound of body fat is equal to _____ calories

Chronic diseases

Excess stored body fat is associated with increased risk of ________

Percent body fat

Proportion of the body's total weight that is fat

Visceral fat

The most harmful fat to health

Overweight

Usually defined as total body weight above the recommended range for good health as determined by large-scale population surveys

Obesity

Defined as a more serious degree of overweight that carries multiple major health risks

166; 191

Since 1960, the average American man's weight has increase from ___ to ___pounds

140; 164

Since 1960, the average American woman's weight has increased from ___ to ___ pounds

13%; 35.7%

The prevalence of obesity has increased from about ___ in 1960 to about ___ today

68.8%

About ____ of adult Americans are now overweight

75%; 41%

Experts predict that by 2015, ___ of adults will be overweight and ____ will be obese

Physical activity

People are not losing weight because they are doing less daily ________

Doubles

Obesity ____ mortality rates

10-20 Years

Obesity can reduce life expectancy by ________

5 years

Scientists believe the average American's life expectancy will soon decline by _______

Metabolic syndrome

Insulin resistance syndrome; caused by sedentary and poor diets; resistance to the effects of insulin, high blood pressure, high blood glucose levels, abnormal blood fat levels

Chronic Inflammation

A response of blood vessels to harmful substances such as germs, damaged cells, or irritants; can lead to heart disease, cancer, allergies, and muscle degeneration

men than women

Metabolic syndrome increases the risk of heart disease, more so in __________

34%

According to the American Heart Association, about ____ of adult Americans have metabolic syndrome

3 times

Obese people are more than _______ as likely as non obese to develop type 2 diabetes

Obesity

Hypertension, impaired immune function, gallbladder and kidney disease, skin problems, sleep and breathing disorders, erectile disfunction, pregnancy complications, back pain, arthritis and other bone and joint disorders are all associated with _________

"Apple Shape"

Men and postmenopausal women tend to store fat in the upper regions of their bodies creating an ______

"Pear Shape"

Premenopausal women usually store fat in the hips, buttocks, and thighs creating a ______

40; 35

A total waist measurement of more than __ inches for men and more than __ for women is associated with a significantly increased risk of disease

Less than half

Your waist measurement should be _______ your height

Heredity; diet; exercise

One's ability to change body composition depends on _____ as well as ____ and _____

Extreme leanness

_______ is linked with reproductive, respiratory, circulatory, and immune system disorders and with premature death

Amenorrhea

Absent or infrequent menstruation, sometimes related to unhealthily low levels of body fat and excessive quantity or intensity of exercise

7th

Diabetes is currently the __ leading cause of death in the US

25.8 million; 82%

About ______ Americans (8.3% of the population) have one of two major forms of diabetes, an increase of ___ since 1995

Type 1

The more serious form of diabetes; about 5-10% of people with diabetes have this form

Type 1 diabetes

The pancreas produces little or no insulin, which means a person can lapse into a coma

Type 2 diabetes

Develops slowly; about 25% of affect individuals are unaware of their condition pancreas doesn't produce enough insulin, cells are resistant to insulin, or both; affects 90-95% of affected people

Gestational diabetes

Affects 2-10% of women during pregnancy; usually disappears after pregnancy

Prediabetes

Describes blood glucose levels that are higher than normal but not high enough for a diagnosis of full-blown diabetes

79 Million

According to 2010 estimates from the American Diabetes Association, about ______ Americans have prediabetes

Diet and exercise

There is no cure for diabetes, but it can be managed successfully by ________

90%

It is estimated that ___ of type 2 diabetes cases could be prevented if people adopted healthy lifestyle behaviors

Female Athlete Triad

Abnormal eating patterns, followed by lack of menstrual periods, followed by decreased bone density; can lead to decreased physical performance, reproductive problems, increased incidence of bone fractures, disturbances of heart rhythm and metabolism, and even death

More

Muscle weights _____ than fat

Body Mass Index

Useful for classifying the health risks of a body weight if you don't have access to more sophisticated methods

BMI

____ is calculated by dividing your body weight (kilograms) by the square of your height (meters)

18.5-24.9

Normal BMI

25+

Considered an overweight BMI

30+

Considered an obese BMI

Autopsy

The only method for directly measuring the percentage of body weight that is fat; not really practical

Underwater weighing

One of the most accurate way to estimate percent body fat

The Bod Pod

A small chamber containing computerized sensors, measures body composition by air displacement; plethysmography

Skinfold Measurements

Simple, inexpensive, and practical way to assess body composition; deals with thickness of skin folds

Bioelectrical Impedance Analysis

Works by sending a small electrical current through the body and measuring the body's resistance to it

DEXA/TOBEC

Dual-energy X-ray absorptiometry works by measuring the tissue absorption of high and low energy X-ray beams

Somatotype

Describes your basic body build; endomorph, mesomorph, and ectomorph

Endomorphs

Round and pear shaped, with wide hips and shoulders; gain weight easily and will typically regain weight rapidly if they resume their normal lifestyle after losing weight

Mesomorphs

Lean and muscular and respond well to exercise; they have wedged-shaped bodies, broad shoulders, narrow hips, and little body fat

Ectomorphs

Thin and linear, with narrow hips and shoulders; typically have little muscle or fat