Week 10

Question 1

body composition is the result of

Answer 1

exercise

Question 2

reasons to assess body composition

Answer 2

1. strong association between obesity and disease risk
2. low levels of fat detrimental to health
3. establish optimal BC for health and performance athletes
4. formulation of dietary guidelines
5. monitor changes in BC with growth/maturation/aging

Question 3

evaluation methods of body composition

Answer 3

• skinfold measurements
• hydrostatic weighing
• DEXA
• bioelectrical impedance

Question 4

gold standard of measuring BC

Answer 4

• hydrostatic weighing
• DEXA

Question 5

BMI is

Answer 5

not useful in individual assessment because we dont take muscularity/bone density into consideration

Question 6

fat storage association with chronic disease

Answer 6

is non-essential visceral adipose tissue, deep to the abdomen

• associated with type2 diabetes, heart disease, hypertension

Question 7

being fat and exercising makes you

Answer 7

have less health risks than a skinny person who doesnt exercise

Question 8

HAES

Answer 8

health at every size
- it is not weight that determines health, it is bodily fitness no matter the weight

Question 9

there is no body composition

Answer 9

exercise, to improve BC you must exercise/diet

Question 10

Obesity effects

Answer 10

• leptin resistance
• cardiovascular disease
• increase insulin resistance
• secretion of inflammatory cyotkines
• mechanical stress on joints

Question 11

energy balance equation (EBE)

Answer 11

change in energy stores = energy intake - energy expenditure

Question 12

energy intake and energy expenditure are

Answer 12

dependant variables, it is more complex than just two independant characteristics

Question 13

calories should not be considered equal, it is the

Answer 13

quality of those calories, the type of nutrient and the overall nutrient balance that is important

Question 14

Basal metabolic rate definition

Answer 14

minimum level of energy required to sustain the bodies vital functions

Question 15

thermic effect of food definition

Answer 15

the energy used to digest food

Question 16

high power outputs elicit different

Answer 16

hormonal responses than steady-state low power outputs

• high power outputs = lose more fat & calories

Question 17

intense exercises increases

Answer 17

metaebolic rate for hours after exercise

Question 18

combonation of anaerobic and aerobic activities results in

Answer 18

faster fat loss than individually

Question 19

the phosphagen system details

Answer 19

energy for all activities of short duration (8-10sec) in which speed and power are primary objectives

Question 20

the glycolytic system details

Answer 20

energy for high intensity activities of prolonged duration (20sec-120sec)

Question 21

oxidative (aerobic) system definition

Answer 21

energy at about the 1 minute mark and increases past the 3 minute mark for many hours

Question 22

greater aerobic fitness means

Answer 22

you can exercise longer at a higher intensity

Question 23

greater anaerobic fitness means

Answer 23

you can perform longer above your LT2 threshhold

Question 24

periodization is a

Answer 24

logical and phasic method of manipulating training variables to increase the potential for specific performance goals

Question 25

goals of a periodized program

Answer 25

1. optimal performance at a particular time point 2. choose training methods that target particular components of fitness 3. manage overall load of training so the individual can adapt and not become overtrained 4. develop the client over a longer time period

Question 26

macrocycle definition

Answer 26

1 year

Question 27

mesocycle definition

Answer 27

4 weeks

Question 28

microcycle definition

Answer 28

1 day

Question 29

prepatory phase

Answer 29

early to late offseason, general preparation

Question 30

competitive phase

Answer 30

client is engaged in competition

Question 31

transition phase

Answer 31

comes after a competitive phase where the client recovers and follows a less structured routine

Question 32

general preparation phase

Answer 32

- 8 weeks to several months - higher volumes/lower intensities - variety of training

Question 33

specific preparation phase

Answer 33

- high intensity training - greater focus on sport - lasts until the athlete reaches their potential - scrimmaging, training camps, simulations, sparring

Question 34

competitive phase

Answer 34

depends on the schedule of the person, could be a few weeks like olympics, could be several months like NFL

Question 35

transition phase

Answer 35

bridge between a competitive season and the next preparation period - reduce training volume and engage in more general fitness activities

Question 36

traditional periodization model

Answer 36

- development of technical, cardiovascular, and strength related abilities - high volume low intensity , progressing the other way

Question 37

weekly and dialy undulating periodization models

Answer 37

greater variation in volume and intensity on a weekly and daily level, good for experienced and team athletes - popular for fatigue management

Question 38

tapering definition

Answer 38

a reduction in training volume and intensity prior to a key competition - timing is very complex