KHP 240 Final Exam Study Guide: Chapters 14-16 & The Female Athlete Triad

Body Fat and Composition Assessment

  • Functions of Fat:     * Essential fat is required for the brain, spinal cord, nerves, and cell membranes.     * Internal fat cushions organs (e.g., kidneys) and external fat provides insulation.

  • Exercise and Weight Maintenance: Exercise is most effective for weight maintenance, metabolic health, and stress reduction; calorie deficits are required for fat loss.

  • Assessment Tools:     * Body Mass Index (BMI): Common but often inaccurate for athletes.     * Skinfold Calipers: Includes the Lange Caliper, designed at the University of Kentucky.     * Underwater Weighing: Formerly the gold standard; invasive.     * BodPod: Uses air displacement.     * Bioelectrical Impedance Analysis (BIA): Uses electrical currents.     * DEXA: Highly accurate; measures fat, lean mass, and bone density.

  • Set Point Theory: The body has a natural weight "set point"; dropping below it triggers hunger and fatigue, while rising above it causes physical discomfort.

  • Body Image: Body Dysmorphic Disorder (BDD) is a psychological obsession with perceived physical flaws; appearance accounts for approximately 25%25\% of self-esteem.

Healthy Weight Gain Principles

  • Caloric Math: Theoretically, adding 500500 calories per day results in a gain of 1 lb1\,lb per week.

  • Hard Gainers: Individuals who struggle to gain weight often due to genetics or high basal movement (fidgeting), burning an extra 300–350300\text{--}350 calories per day.

  • Nutritional Strategy:     * Must combine extra calories with resistance training to favor muscle over fat.     * Focus on nutrient-dense foods (e.g., granola, healthy fats, juices).     * The body absorbs approximately 30 g30\,g of protein at one time.

  • Meal Timing:     * Eat every 44 hours.     * Post-training nutrition should follow a carb-to-protein ratio of approximately 3:13:1.

Sustainable Weight Loss and Habits

  • National Weight Control Registry (NWCR) Insights: Successful long-term loss (30+30+ lbs for over a year) involves daily breakfast, low-fat diets (< 25\% of calories), consistent daily exercise (1 hour1\,hour), and weekly weighing.

  • Metabolic Calculations:     * Resting Metabolic Rate (RMR): Estimated as Healthy Weight×10\text{Healthy Weight} \times 10.     * Activity Adjustment: Add 50%50\% of RMR for moderate daily movement.     * Safe Deficit: Subtract 10–20%10\text{--}20\% from total needs for gradual loss (0.5–2.0 lbs0.5\text{--}2.0\,lbs per week).

  • Mindful Eating: It takes approximately 20 minutes20\,minutes for the brain to register fullness; fiber and protein increase satiety.

  • Weight Loss Fallacies: Carbohydrates and late-night eating do not inherently cause fat gain; total caloric balance is the primary factor.

The Female Athlete Triad

  • The Three Pathologies:     1. Disordered Eating: Inadequate energy availability, ranging from poor habits to clinical disorders.     2. Amenorrhea: Loss of menstruation (Primary: none by age 1616; Secondary: missed periods for 3+3+ months).     3. Osteoporosis: Decreased bone mineral density (BMD) and increased fracture risk.

  • Mechanism: Low energy availability disrupts the reproductive system, leading to low estrogen, which causes rapid bone loss (most pronounced in the spine).

  • Risk Factors: Aesthetic sports (gymnastics, dance), endurance sports (running), and weight-class sports (wrestling).

  • Clinical Indicators: Amenorrheic athletes often have 15–20%15\text{--}20\% lower bone density than those with regular cycles.

  • Treatment: The primary goal is restoring menstruation, primarily through nutritional intervention and increasing caloric intake.