EP- Body composition

Question 1

Define body composition

Answer 1

the distribution of lean body mass and body fat mass

Question 2

Define fat mass

Answer 2

the percentage of body weight that is stored fat

Question 3

Define lean body mass

Answer 3

the weight of the rest of the body – muscle, bone, connective tissue, and organs.

Question 4

What are the average body fat % for men (non-athletes)

Answer 4

12-18%

Question 5

What are the average body fat % for men (athletes)

Answer 5

6-12%

Question 6

What are the average body fat % for women (non-athletes)

Answer 6

22-28%

Question 7

What are the average body fat % for women (athletes)

Answer 7

12-20%

Question 8

Why are athletes typically heavier than average people

Answer 8

Because muscle weighs more than fat

Question 9

Give the 5 body composition assessments

Answer 9

1. BMI
2. Hydrostatic weighing
3. BIS
4. Bodpod
5. Skinfold callipers

Question 10

What does BMI measure

Answer 10

measures an adult’s weight in relation to their height.

Their weight is divided by their height in metres squared

Question 11

What is an acceptable BMI range for men and women

Answer 11

20. 1 - 25 (men)

18. 5 - 24.8 (women)

Question 12

What BMI number indicates someone may be obese

Answer 12

30+

Question 13

Give 2 disadvantages of BMI

Answer 13

• BMI does not directly measure body fat.
• Not suitable for young children, pregnant women, the elderly, or athletes.
• Athletes higher proportion of muscle pushes them outside the normal range, despite their body fat being well within normal the range.

Question 14

Why do we continue to use BMI

Answer 14

It has become the medical standard used worldwide and does have some value if you’re a standard adult.

Question 15

Give the method for hydrostatic weighing

Answer 15

• Athlete is weighed on land
• Athlete is weighed totally immersed in water.
• The difference between the athletes ‘dry’ weight and the underwater weight indicates the athlete’s fat percentage.
• Fat floats – so the greater the body fat, the bigger the difference between the two weights.

Question 16

Give an advantage for hydrostatic weighing

Answer 16

Most accepted and accurate measure of body composition.

Question 17

Give 2 disadvantages for hydrostatic weighing

Answer 17

• Only an estimate of the density of fat-free mass- this varies from gender, age and race (not totally accurate).
• Not readily available to most people.
• Expensive

Question 18

What does BIS stand for

Answer 18

Bioelectrical Impedance Spectroscopy

Question 19

How does BIS work

Answer 19

• BIS scales send a safe, low electrical current through the body
• The current flows easily through the fluids contained within muscle tissue but fat impedes the flow of the current
• Having programmed in the athletes’ height and weight, the scales work out the body fat percentage.

Question 20

Give an advantage of BIS

Answer 20

Accurate
Safe
Can be easily tracked over time

Question 21

Give a disadvantage of BIS

Answer 21

• Affected by the hydration level of the performer (as it relies on the fluid levels of the fat-free tissue such as muscle).
• Uses average population fat-free tissue values to work out fat percentage– so not suitable for athletes.
• A number of factors can affect the accuracy of the test: Eating habits/alcohol consump-tion/exercise/time of day

Question 22

Describe the method for skinfold callipers

Answer 22

• Skinfold callipers measures (in mm) subcutaneous fat (below the skin) from a number of sites on the body.
• The sum of the measurements is used to estimate body fat percentage.
• A number of tests are available, using different parts of the body (gender specific)

Question 23

Give 2 advantages of skinfold callipers

Answer 23

• Most widely used method of assessment.
• Accessible, cheap and practical to use.
• Provide a good estimate of body fat percentage (multiple site/gender specific tests)

Question 24

Give a disadvantage of using skinfold callipers

Answer 24

Testers need training, to ensure the specific sites are measured accurately

Question 25

Give the method for BodPod

Answer 25

* Fitted clothing is worn and hair under a swimming cap * Weight of subject is measured * Bodpod is calibrated * Subject sits inside twice for 50 secs * Test results printed from the computer

Question 26

Give 2 advantages of using bodpod

Answer 26

* Accurate | * Suitable for children

Question 27

Give 2 disadvantage of using bodpod

Answer 27

* Expensive | * Difficult to access

Question 28

What are the two sections to the energy balance

Answer 28

* Energy intake – food | * Energy expenditure – work/physical activity

Question 29

What happens if energy intake exceeds energy expenditure

Answer 29

the excess is stored as fat

Question 30

What happens if energy expenditure exceeds energy intake

Answer 30

weight will be lost in the form of fat

Question 31

Define BMR

Answer 31

the lowest rate of energy expenditure to sustain the body’s essential physiological functions at rest

Question 32

What's the difference between BMR and RMR

Answer 32

RMR takes away the need to measure sleep

Question 33

What is the thermic effect used to describe

Answer 33

the energy used in eating, digesting, absorbing and using food

Question 34

What does MET stand for

Answer 34

Metabolic Equivalent Task

Question 35

What are METs

Answer 35

the ratio of the activities working metabolic rate relative to the resting metabolic rate

Question 36

Give 2 examples of METs

Answer 36

the resting metabolic rate is given a value of 1. Slow walking on the flat would have a value of 2 METs. Running at 6mph (10 min miles) has a value of 10 METs.

Question 37

Define energy intake

Answer 37

The food we eat

Question 38

What does a balanced diet consist of

Answer 38

* 10-15% protein * No more than 30% fat * 55-60% carbohydrates * Vitamins, minerals, fibre and water.

Question 39

Give 4 health implications of being overweight

Answer 39

- Increased risk of diabetes (particularly type 2). - Increased risk of cancers. - Increased risk of heart disease, deep vein thrombosis (DVT), stroke (resulting from long term stress on the CV system). - Overloading joints impacting on posture and alignment – leads to musculo-skeletal pain. - Psychological harm of stigma, bullying and low self-esteem. - Low self-esteem leading to social difficulties. - Under performance in physical and mental work.

Question 40

Give 3 implications of being overweight for sport

Answer 40

- Overweight/obese performers will have an increased energy expenditure for a given activity than those whom are not. - There is a greater load on the joints and risk of injury (through greater wear and tear or acute force trauma). - Decrease in joint mobility/flexibility. - Decrease in economy of movement. - Decrease in fatigue resistance. - Negative cycle – overweight/obese individuals have a negative view of physical activity. - They are unlikely to take part due to the associated stigma of being overweight/obese - worry about how they are perceived by others.

Question 41

What exercise intensity is needed for fat loss

Answer 41

- Duration should be at least 20-30 mins to allow the metabolism of fats. - For optimum fat burning, exercise intensity should be lower. - This encourages the usage of fats for energy instead of carbohydrates (glycogen/glucose)