Ex phys Chapter 15

Question 1

What are the 3 models of body composition?

Answer 1

• Chemical Model
• anatomical model
• two-compartment model

Question 2

What are the 5 components of the chemical model of body composition?

Answer 2

fat, protein, carbohydrates, minerals, water

Question 3

What are the 5 components of the Anatomical model of body composition?

Answer 3

Adipose tissue, muscle, organs, bone, other

Question 4

What are the 2 components of the 2 compartment model of body composition?

Answer 4

fat mass & fat free mass

Question 5

What are the ways that body composition is measured?

Answer 5

• skinfold
• dual energy ray absorptiometry
• Bioelectric impedance
• Densitometry/ hydrostatic weighing

Question 6

Densitometry: measures body ____

• Hydrostatic (underwater) weighing
• Muscle heavier than water, fat lighter than water
• Most commonly used method

Answer 6

-density

Question 7

DXA

• Dual-energy X-ray absorptiometry
• Quantifies:_______
• Precise and reliable but expensive and technical

Answer 7

bone and soft-tissue composition

Question 8

Air plethysmography (Bod Pod)

• densitometry technique
• ____ displacement (instead of water)
• Easy for subject, difficult for operator, expensive

Answer 8

Air

Question 9

Skinfold

• Most widely used field technique
• Measures thickness at __ or __ sites
• Uses ____ equations, reasonably accurate

Answer 9

3 or 7

quadratic

Question 10

Bioelectric impedance

• Electrodes on ankle, foot, wrist, hand
• Current passes from proximal to distal sites
• Fat-free mass good ______, fat poor _______
• Reasonably accurate

Answer 10

conductor

conductor

Question 11

Fat free Mass (includes muscle):
Excess of fat free mass is good for power, strength, & muscle endurance.
But it’s bad for_______(more mass to carry)

Answer 11

aerobic endurance

Question 12

Fat is a dead weight but useful ____ store

Answer 12

energy

Question 13

Less fat ususally = better ____

unless sumo wrestler, swimmer, weight lifter etc.

Answer 13

performance

Question 14

__-__% weight loss of water can result in impaired performance

Answer 14

2-4

Question 15

dangers of dehydration include

Answer 15

-risk of kidney, cardiovascular,dysfunction, death

Question 16

severe weight loss can result in _______, and ______

Answer 16

dehydration, and chronic fatigue

Question 17

Some Eating disorders include

Answer 17

• anorexia nervosa

- bulimia nervosa

Question 18

Menstrual dysfunction

• Delayed _____, oligomenorrhea, or amenorrhea
• Prevalent in low-body-weight sports
• Due to caloric intake

Answer 18

-menarche

Question 19

Bone mineral loss
Serious consequence of athletic _______
Anorexia → fracture rate __times higher

Answer 19

• amenorrhea

- 7

Question 20

Female athlete triad

• ____ + _____ + _______
• Seen with women in lean-physique, low-body-weight, or endurance sports
• Skating, dance, gymnastics, running, swimming

Answer 20

eating + menstrual + bone disorders

Question 21

Ketosis: accelerates

- can be caused by low carb diets

Answer 21

water loss

Question 22

during optimal weight loss, it’s recommended that we lose no more than __ to__ kg/week

Answer 22

.5 to 1 kg/week

Question 23

During optimal weight loss: recommended caloric deficit is no more than ____ to____kcal/ day

Answer 23

200-500 kcal/day

Question 24

The recommended macronutrient balance is:
carbohydrates: __ to __%
Fat: __% (

Answer 24

55-60%
35%
10-15%

Question 25

What are the 5 classifications of nutrients?

Answer 25

``` carbohydrates fats protein vitamans Minerals ```

Question 26

The molecular composition of a monosaccharide is:

Answer 26

Glucos, fructose, and galactose

Question 27

carbohydrates are the sole source of energy for the ___ system.

Answer 27

nervous

Question 28

carbohydrates regulate ___ & ___ metabolism

Answer 28

fat & protein

Question 29

excess carbohydrates are stored as

Answer 29

glycogen

Question 30

Dietcary Carbohydrate intake determines _____ stores

Answer 30

glycogen

Question 31

What are the Determinants of glycogen replacement?

Answer 31

- CHO intake | - Exercise type (eccentric → ↓ glycogen synthesis)

Question 32

`Glycogen maintenance Requires __ to __ g CHO / kg body weight per day Insufficient CHO intake → heavy, tired feeling

Answer 32

3-12 g CHO/kg

Question 33

Molecular composition of the carbohydrate:

Answer 33

-Monosaccharide, disaccharide, or polysaccharide

Question 34

-examples of Monosaccharides are:

Answer 34

glucose, fructose, galactose

Question 35

Carbohydrates | Functions in body:

Answer 35

- Energy source (sole source for nervous system) | - Regulate fat and protein metabolism

Question 36

For the consumption & storage of carbohydrates: Excess CHO stored as ___ Dietary CHO intake determines ______

Answer 36

glycogen | glycogen stores

Question 37

What are the determinants of glycogen replacement?

Answer 37

- CHO intake | - exercise type (eccentric → ↓ glycogen synthesis)

Question 38

Glycogen maintenance Requires __ to __ g CHO / kg body weight per day Insufficient CHO intake → heavy, tired feeling

Answer 38

3 to 12

Question 39

Glycemic index (GI) categorizes food based on

Answer 39

glycemic (blood sugar) response

Question 40

High GI (GI >___): Moderate GI (GI ___-__): Low GI (GI ≤___):

Answer 40

70 56-70 55

Question 41

CHO factors that ↑ exercise time - _______, low-GI pre-exercise snack - _____ loading (1-3 days prior) - _____ feedings during exercise

Answer 41

- Normoglycemia - CHO - CHO

Question 42

CHO factors that ↓ exercise time:

Answer 42

- Hypoglycemia high-GI pre-exercise snack - No CHO loading (lower glycogen stores) - No CHO feeding during exercise

Question 43

CHO during exercise:

Answer 43

- Unlike pre-exercise CHO, does not trigger hypoglycemia - Improved muscle permeability to glucose? - Insulin-binding sites altered during exercise?

Question 44

CHO intake after exercise essential | _______high

Answer 44

- Glycogen re-synthesis | - muscle tissue

Question 45

Fat essential for body function - Fuel substrate _______ - Component of cell membranes and nerve fibers - Required by:

Answer 45

- (triglycerides → FFAs + glycerol) | - steroid hormones and fat-soluble vitamins

Question 46

Saturated versus unsaturated FFAs: | -Total fat

Answer 46

- 35 - 10 - 300

Question 47

FFAs important fuel during exercise - Delay exhaustion after _____ - Body cannot metabolize _______ (dietary fat) - Must break down triglycerides into ____

Answer 47

- glycogen depletion - triglycerides - FFA's

Question 48

High-fat versus high-CHO diets

Answer 48

High-fat intake → ↑ circulating FFAs (good) High-fat intake → ↓ glycogen storage (bad) No conclusive evidence on high-fat diets

Question 49

Protein essential for body function - Cell structure, growth, repair, and maintenance - Used to produce:____ ___ ___ and as buffer - Controls plasma volume via _____

Answer 49

enzymes, hormones, antibodies, | -osmotic pressure

Question 50

20 amino acids: essential: nonessential:

Answer 50

- Diet | - what body makes

Question 51

Protein consumption __% of total daily kilocalories ~___ g protein / kg body weight per day

Answer 51

- 15% | - .8

Question 52

Protein requirements higher for athletes ___ to ____ g protein / kg body weight per day Endurance training: may use as fuel substrate Strength training: needed for building muscle

Answer 52

-1.2 to 1.7

Question 53

Excessive protein intake → ___ CHO + protein after exercise → improved:

Answer 53

- health risks | - glycogen and muscle protein synthesis

Question 54

Vitamans: Small but essential organic molecules Enable use of other ingested ____ Act as ___ & ______in chemical reactions

Answer 54

-nutrients | catalysts and cofactors

Question 55

Fat soluble versus water soluble Fat soluble stored, can reach ____ Water soluble excrete, toxicity difficult to reach

Answer 55

-toxic accumulations

Question 56

In general, unless vitamin deficiency exists:

Answer 56

supplementation not helpful