Ch. 11
List the 3 skinfold sites for men.
1. Chest 2. Thigh 3. Abdomen.
What 3 pieces of additional info does body-composition analysis provide in comparison to waist circumference and waist-to-hip ratio
1. Fat mass. 2. Lean Body Mass. 3. % Body Fat.
List the 5 factors that determine the variation in body composition among people.
1. Genetics. 2. heredity. 3. bone structure. 4. body type 5. energy balance.
What are the 2 primary sources of error when performing skinfold measurements?
1. Improper site determination. 2. Improper measurement technique.
3 symptoms of female athlete triad.
1. Osteoporosis. 2. Eating disorders. 3. Amenorrhea.
List the 3 skinfold sites for women.
1. Triceps. 2. Thigh. 3. Suprailium.
Non-essential body fat can be stored in what 3 places on the body?
1. around vital organs 2. within muscle tissue 3. directly beneath the skin.
Body composition may need to be assessed on a more frequent basis with clients who have these 2 health issues.
1. chronic disease. 2. Eating disorder.
5 commonly used methods of estimating or assessing body composition. 1. H________-_________ measurements. 2. _________ ________ __________ (BMI). 3. A_____________ measurements. 4. ________________ ____________ ____________ (BIA). 5. H___________ weighing.
1. height-weight measurements. 2. Body Mass Index (BMI). 3. Anthropometric measurements. 4. Bioelectrical Impedance Analysis (BIA). 5. Hydrostatic weighing.
What is the percent body fat norm for: Essential fat, women.
10-13%.
What is the percent body fat norm for: fitness, men.
14-17%.
What is the percent body fat norm for: athletes, women.
14-20%
What is the percent body fat norm for: acceptable, men.
18-24%.
For most people, the recommended frequency of body-composition assessment is _____-_____ times per _________.
2-3 times per year.
What is the percent body fat norm for: Essential fat, men.
2-5%
According to the procedure for measuring skinfolds, the last step is to continue to take measurements until ______ measurements vary by less than ______ mm.
2. 1.
According to the procedure for measuring skinfolds, the fifth step says that a minimum of _____ measurements should be taken at each site, with at least _____ seconds btw measurements to allow the ______ to return to its normal thickness.
2. 15. fat.
What is the percent body fat norm for: fitness, women.
21-24%.
What is the percent body fat norm for: acceptable, women.
25-31%
Waist circumferences of greater than _________ inches ( _______ cm) in men and _________ inches ( ______ cm) in women are considered strong indicators of abdominal obesity.
40 inches (102 cm). 35 inches (89 cm)
Skinfold measurement is based on the belief that approximately _____% of total body fat lies under the skin.
50%
What is the percent body fat norm for: athletes, men.
6-13%
An obese individual has a(n) _____% greater risk of developing heart disease than an individual with a body mass index below 25.
86%
BMI chart ranges for: A. Underweight. B. Normal (healthy) weight. C. Overweight. D. Grade I Obesity E. Grade II Obesity F. Grade III Obesity
A. <18.5 B. 18.5 - 24.9 C. 25 to 29.9 D. 30-34.9 E. 35-39.9 F. >40
Determine this client's (A.) body-fat % using the skinfold assessment data below and the Jackson and Pollock body-fat estimation table on page 308 of the ACE Health Coach Manual. Then calculate her (B.) desired body weight based on her goal body-fat %. - Client: Cyndi - Skinfold measurement data: Triceps = 28 mm, thigh = 45 mm, suprailium = 26 mm. - Age - 53, body weight = 195 lbs, height = 5'8" (173 cm), goal body fat: 23%.
A. body-fat % = 36.3% - The sum of skinfolds is 99 mm. B. Desired body weight = - (100%) - (body-fat %) = Lean mass %. - Lean mass % = (100%) - (36.3%) = 63.7%. - (Body weight) x (Lean mass %) = Lean mass. - Lean mass = (195 lbs) x (0.637) = 124 lb. - (100%) - (desired body-fat %) = Desired lean mass %. - Desired lean mass % = (100%) - (23%) = 77%. - (Lean body mass) / (Desired lean mass %) = Desired body weight. - Desired body weight = (124 lb) / (0.77) = 161 lb.
Uses whole-body air displacement to measure body volume and density. The BOD POD determines body volume by measuring the volume of air in the chamber while empty and then with a person inside.
Air Displacement Plethysmography
These types of body composition assessments are perhaps the easiest and least expensive methods for assessing body compositions and include circumference and skinfold measures. They also can estimate body fat and its disribution.
Anthropometric measurements
During ___________ an imperceptible electrical current is passed through 2 pairs of electrodes , which are placed on one hand and one foot. The analyzer measures the body's resistance to electrical flow and computes what 2 things?
BIA 1. body density. 2. body-fat %.
Individuals with "normal-weight obesity" reinforce the concept that which of the following health measures can be inherently inaccurate?
BMI
Body mass index equation
BMI = Weight (kg)/ Height^2 (m)
Explain why BMI should be used in conjunction with other body-composition assessments.
BMI uses total body weight (not estimates of fat and lean body mass separately) so it does not discriminate between the overfat and the athletic or more muscular body type.
Testing that measures how much body fat you have in proportion to the weight of your muscles, bones, and other tissues.
Body-composition
____________-____________ _____________ is a process used to determine the percentage of an individual's total body weight that is composed of fat mass versus fat-free mass.
Body-composition analysis.
Based on the assumption that bone mineral content is directly proportional to the amount of photon energy absorbed by the bone being studied. This technique uses a whole-body scanner that has two low-dose x-rays at different sources that read bone and soft tissue mass simultaneously.
Dual Energy X-ray Absorptiometry
Described as the "benchmark" for body-composition assessment techniques because it has a higher degree of precision, only involves one measurement, and identifies exactly where fat is distributed throughout the body.
Dual Energy X-ray Absorptiometry
Explain why ideal body weight charts and body weight measured on the scale are not good indicators of progress during a weight-loss program.
During a weight-loss program, there are going to be times when the rate or amount of weight loss slows, stops, or even reverses, and yet individuals can still be losing fat and gaining lean body mass. The only way to know for sure is through periodic body-composition assessments.
The initial evaluation with a deconditioned 35-year-old male client reveals that his RHR is 75 bpm. What is his target heart rate (THR) range at 50-70% of heart-rate reserve (HRR)?
MHR = 208 - (0.7 x AGE) = 208 - (0.7 x 35) = 183.5 HRR = MHR - RHR = 183.5 - 75 = 108.5 THR = HRR x % intensity + RHR = 108.5 x 0.5 + 75 = 130 108.5 X 0.7 + 75 = 151 Range is 130-151
uses a small probe that emits an infrared light through the skin, fat, and lean tissues, and then records their optical densities as the light is reflected off bone and back to the probe. Once the test is finished, the collected data is entered into a prediction equation based on the person's height, weight, frame size, and level of activity to estimate body-fat percentage.
Near-infrared Interactance (NIR)
For clients that find circumference measurements to be unpleasant or demotivating, how can HC take these measures in order to help these clients?
Take away the numerical values and use different sized ribbons. If by the second measurement the HC measures with a shorter ribbon, then progress is obvious.
When speaking to clients about fitness, health, etc., a good rule is to assume what?
That the clients have little, if any, fitness and exercise background, and proceed from there.
Which of the following tests is designed to specifically assess static balance with the removal of visual sensory perception?
The Correct Answer is: Sharpened Romberg test
Describe the classic 2-component model of body-composition.
The ratio of fat mass or fat-free body mass to total body mass.
Waist-to-hip ratio (WHR) equation.
WHR = (waist measurement) / (hip measurement)
In order for circumference measures to be accurate, HC must use exact __________ __________ for taking each measurement.
anatomical landmarks.
An important reason to estimate a client's body composition is to get ____________ information.
baseline.
Based on the principle that the conductivity of an electrical impulse is greater through lean tissue than through fatty tissue.
bioelectrical impedance analysis (BIA)
In hydrostatic weighing, body-fat percentage is calculated from ______________ ________________.
body density.
The measurement tape for waist circumference should be made of ________ or _______ (and not ________) and should be periodically calibrated against a _______ _______ to ensure that it has not been stretched. HC should be sure to use a long enough tape to avoid ____________ the client.
cloth or fiberglass. elastic. meter stick. embarrassing
An important reason to estimate a client's body composition is to monitor changes in body ______________.
composition.
An important reason to estimate a client's body composition is to monitor ____________- and ______-related changes in body ______________.
development- and age-related composition
The risk of which obesity-related diseases is MOST greatly affected by having a body mass index >35?
diabetes.
The SUPRAILIUM skinfold site for WOMEN is a __________ skinfold taken at, or just __________ to, the crest of the ___________.
diagonal anterior ilium.
The CHEST skinfold site for MEN is a ___________ skinfold taken midway btw the __________ __________ line and the ____________.
diagonal anterior axillary nipple
An important reason to estimate a client's body composition is to help formulate __________ recommendations.
dietary
An important reason to estimate a client's body composition is to monitor changes in body composition that are associated with certain ___________.
diseases.
An important reason to estimate a client's body composition is to assess the effectiveness of ____________ and ____________ choices.
exercise and nutrition
An important reason to estimate a client's body composition is to assist in __________ programming.
exercise.
What is the percent body fat norm for: obesity, men.
greater or equal to 25%.
What is the percent body fat norm for: obesity, women.
greater or equal to 32%.
An important reason to estimate a client's body composition is to identify a client's __________ risk for excessively high or low levels of _________ ________.
health. body fat.
An important reason to estimate a client's body composition is help estimate ___________ body weight for clients and athletes.
healthy.
The use of height-weight tables was originated by the Metropolitan Life Insurance Company, which published desirable weight tables for men and women based on ____________ and ___________ _____________.
height and frame size.
Which method of determining body composition is considered the "gold standard"?
hydrostatic weighing.
An important reason to estimate a client's body composition is to use it as a _____________ tool.
motivational.
According to the procedure for measuring skinfolds, the fourth step is approximately _____ to _____ seconds after the trigger has been released, read the dial to the nearest ________ mm.
one to two. 0.5.
According to the procedure for measuring skinfolds, the third step is while holding the calipers ___________________ to the site, place the _________ of the calipers approximately _______ inch (0.6 cm) from the ___________ and _________ __________.
perpendicular. pads. 1/4. thumb and index finger.
When measuring circumference, the tape should be pulled tight enough to keep it in __________ w/out causing _________ of the skin.
position. indentation.
An important reason to estimate a client's body composition is to document for ______________ assessment.
program.
An important reason to estimate a client's body composition is to ___________ a client's understanding of body fat.
promote.
The primary focus of body-composition assessment should be to establish ___________ and _____________ goals that lead to a healthy and sustainable body weight.
realistic and achievable goals.
According to the procedure for measuring skinfolds, the first step is to take all measurements on the _________ side of the body and to identify the ___________ location of the skinfold.
right. anatomical.
Skinfold measurements should not be taken after exercise because....
the transfer of fluid to the skin could result in overestimation.
According to the procedure for measuring skinfolds, the second step is to grasp the skinfold firmly w/ the ________ and ________ ________ of the left hand.
thumb and index finger.
It is important to make certain that clients understand that weight scales, height-weight charts, and BMI charts only consider _________ __________ ___________. Anyone trying to lose weight needs to understand that they are really trying to lose _______ , and not necessarily _________. Charts are not a good indication of ________ _________ _______ for general health or for athletic performance.
total body weight. fat. weight. ideal body weight.
The THIGH skinfold site for WOMEN is a ____________ skinfold taken midway btw the ________ and the top of the ___________ on the ________ of the thigh.
vertical hip patella front
The THIGH skinfold site for MEN is a ___________ skinfold taken midway btw the ________ and the top of the __________ on the _________ of the thigh.
vertical hip patella. front.
The ABDOMEN skinfold site for MEN is a ___________ skinfold taken 1 inch ________ to the _________.
vertical lateral umbilicus.
The TRICEPS skinfold site for WOMEN is a ____________ skinfold on the back of the _________ _________ taken halway btw the ____________ and ____________ processes.
vertical upper arm acromion and olecranon.
The ____________ ___________ is a quick and reliable technique for determining body-fat distribution.
waist-to-hip ratio
During hydrostatic weighing, the client is suspending in a tank of _________ , and ______ ______ is calculated from the relationship of normal body ______ to underwater _______. Finally, ______-_______ ________ is calculated from body density.
water. body density. weight. weight. body-fat percentage.
