Chapter 11 Weight and Body Composition

What are prohormones? Compounds that change the hormonal balance in the body Compounds that are precursors to human growth hormone Compounds that are precursors to testosterone Compounds that directly increase the synthesis of muscle proteins

Compounds that are precursors to testosterone

Endomorphs are typically described as being slightly built with less-developed muscle mass and fat stores. True False

False

DEXA scans are most often associated with measuring bone mineral density; however, they can also be used to assess body composition. True False

True

When male athletes are trying to increase muscle tissue, it is generally recommended that they increase their caloric intake by about 400 to 500 kcal daily. True False

True

If an individual has an android pattern of fat distribution, where will fat be predominantly stored? abdomen buttocks hips thighs

abdomen

Before bioelectrical impedance analysis is performed, the subject should ____. avoid any activity within 12 hours of the assessment abstain from eating or drinking within 4 hours of the assessment abstain from alcohol consumption within 72 hours of the assessment ingest diuretic agents such as caffeine

abstain from eating or drinking within 4 hours of the assessment

Male athletes who wish to promote the growth of muscle tissue should increase daily energy intake by approximately ____ kcal. 100 to 200 400 to 500 800 to 1,000 1,000 to 1,200

100 to 200

Using the formula listed below, calculate the target body weight of a female soccer player currently weighing 134 lb with a 18% body fat. Her goal is 15% body fat. Target body weight = Current FFM / 1 - desired % BF 114 122 129 131

129

How much additional protein is needed per day to support the growth of one pound of muscle? 14 g 40 g 58 g 65 g

14 g

How many kcal are needed to support the growth of 1 pound of muscle? 1,000 1,800 2,300 3,900

2,300

The SEE for percent body fat determined from underwater weighing is approximately ±____ percent. 0.7 1.7 2.7 3.7

2.7

Essential fat in adult males is estimated to be about ____ percent of body weight. 1 3 5 7

3

For an athlete trying to lose body fat, what is the minimum amount of carbohydrate that should be consumed each day? 4 g/kg 5 g/kg 6 g/kg 7 g/kg

5 g/kg

For athletes who are underweight and want to increase both muscle mass and body fat it is generally recommended that energy intake be increased by _____ kcal daily. 500 700 900 1,000

500

In underwater weighing if the individual being tested is unable to exhale all of the air down to residual volume the extra air in the lungs results in an error that underestimates body fat. True False

False

It is generally recommended that athletes decrease body fat before increasing muscle mass because reducing body fat will provide a greater performance benefit than increasing muscle mass. True False

False

The majority of research studies conclude that weight cycling results in a decrease in resting metabolic rate over the long term. True False

False

The majority of studies have concluded that the use of ephedrine and caffeine by athletes is effective in producing a short-term weight loss of 8 to 9 pounds. True False

False

The majority of studies have shown that DHEA supplements have an anabolic effect and can enhance the performance of strength athletes. True False

False

The terms lean body mass and muscle mass can be used interchangeably because technically they are the same. True False

False

There is significant evidence that bitter orange enhances fat metabolism. True False

False

Today underwater weighing is considered the gold standard for measuring body composition. True False

False

How does mass differ from weight? Mass is a metric term while weight is a non-metric term. Mass is a measure of lean tissues while weight is a measure of fat and lean tissues. Mass is not affected by gravity while weight is affected by gravity. There is no difference between mass and weight.

Mass is not affected by gravity while weight is affected by gravity.

An expression of the ability to produce force in a short amount of time relative to body mass

Power-to-weight ratio

What do the majority of studies conclude about the safety of DHEA supplements? DHEA is safe for younger but not older adults. DHEA is safe for older but not younger adults. DHEA is not safe for adults. The safety profile of DHEA is not known.

The safety profile of DHEA is not known.

Females do not always exhibit the typical gynoid pattern because of genetics, menopausal status, and ____. diabetes hypertension obesity high blood cholesterol

hypertension

A minimum body weight calculation takes into account the lowest percentage of body fat that an athlete could likely achieve without putting health at risk. True False

True

All methods for measuring body composition have some inherent error. True False

True

Androstenedione is banned by most sports-governing bodies, which consider its use unethical and unsafe. True False

True

Athletes who restrict energy intake should increase protein intake to at least 1.4 g/kg of body weight to protect against large losses of lean body mass. True False

True

For the sedentary adult or the athlete who is not accustomed to strength training, virtually any strength-training protocol will result in increases in strength and some initial increase in muscle mass. True False

True

From a nutrition perspective, when athletes are trying to increase muscle mass, an adequate energy (kcal) intake is as important as an adequate protein intake. True False

True

If all conditions are controlled appropriately and subject and technical error is minimized, the estimate obtained via BIA is comparable to that of skinfold assessments. True False

True

In sports in which explosive power is a requirement or provides a competitive advantage, having a high power-to-weight ratio is important. True False

True

Most ephedrine-containing supplements also contain caffeine, a member of a group of stimulants known as the methylxanthines. True False

True

Rigid adherence to attaining a given scale weight or body composition is never recommended. True False

True

Storage fat is composed of subcutaneous fat and visceral fat. True False

True

The term mass is often used interchangeably with weight, but technically, they are not the same. True False

True

Underwater weighing and plethysmography are two methods that use body density to estimate body composition. True False

True

Use of anabolic steroids by males may lead to a decrease in testicle size, early-onset baldness, and development of breast tissue. True False

True

When compared to male athletes in similar sports, females usually have a higher percentage of body fat. True False

True

How does visceral fat stored in the abdominal area differ from subcutaneous fat? Subcutaneous fat is more metabolically active. Visceral fat is more metabolically active. Subcutaneous fat surrounds your organs. Visceral fat is more superficial.

Visceral fat is more metabolically active.

Ephedra is ____. an ephedrine alkaloid a botanical term and refers to a genus of plants contained within the stems and branches of plants the primary active ingredient in ephedrine plants

a botanical term and refers to a genus of plants

Weight cycling is defined as ____. large and rapid weight loss repeated bouts of weight loss and weight gain weight fluctuations due to fluid loss or gain the inability to maintain a low body weight

repeated bouts of weight loss and weight gain

Studies have shown that the use of ephedrine and caffeine by obese people ____. is ineffective for weight loss results in short-term weight loss of 8 to 9 lb results in short-term weight loss of 14 to 15 lb results in greater than a 20 lb weight loss after 12 months of use

results in short-term weight loss of 8 to 9 lb

Body mass index (BMI) is a ____. measure of how much muscle mass an athlete should have method of measuring body composition formula that predicts the best weight for performance and health screening tool for the general population that helps individuals determine a "healthy weight" range

screening tool for the general population that helps individuals determine a "healthy weight" range

Traditionally, the Chinese have used ma huang to ____. increase energy lower blood pressure treat asthma and nasal decongestion lower blood cholesterol

treat asthma and nasal decongestion

In general, it is recommended that well-trained athletes lose no more than ____ lb of weight per week. 1 to 2 3 to 4 3 to 5 4 to 6

1 to 2

Athletes who restrict energy intake should increase protein intake to at least ____ g/kg of body weight to protect against large losses of lean body mass. 1.2 1.4 1.6 1.8

1.4

Using the formula listed below, calculate the recommended minimum body weight of a male wrestler currently weighing 185 lb with 8% body fat. His goal is 4% body fat. Minimum body weight = Current FFM / 1 - minimum %BF 163 168 172 177

177

Considering minimum carbohydrate, protein, and fat guidelines, it is generally recommended that athletes who wish to lose body fat not restrict energy intake to less than ____ kcal/kg daily. 20 25 30 35

30

Essential fat in adult females is estimated to be about ____ percent of body weight. 5 8 12 15

8

Use in athletes is hampered by need to follow restrictive pre-measurement guidelines related to exercise and caffeine intake

Bioelectrical impedance (BIA)

Which method of testing body composition has a SEE of approximately ±1.8 percent? DEXA BIA NIR MRI

DEXA

Typically described as being slightly built with less-developed muscle mass and fat stores

Ectomorphs

Characterized as being stocky, with wide hips and a tendency to easily gain body fat, especially visceral fat

Endomorphs

Why is caffeine added to ephedrine-containing compounds? It enhances the effectiveness of ephedrine as a weight-loss agent. It reduces the side effects associated with ephedrine. It helps make ephedrine a more stable compound. It helps to reduce the potential for addiction.

It enhances the effectiveness of ephedrine as a weight-loss agent.

Can gain muscle mass relatively easily and typically do not have excessive amounts of body fat

Mesomorphs

The procedures are not disruptive for the subject as only one site on the body is typically measured

Near-infrared interactance (NIR)

Technician training and consistency are critical; can introduce a large degree of error

Skinfold measurements

Is conjugated linoleic acid (CLA) considered to be effective for use as a weight-loss supplement? No, the current body of research has determined that it is ineffective. Studies in animals were promising, but results of human studies have been inconsistent. Yes, the current body of research has established its safety and effectiveness. CLA is effective for small loss of body weight.

Studies in animals were promising, but results of human studies have been inconsistent.

What is the current regulatory status in the U.S. of ephedrine-containing dietary supplements? The U.S. has banned the sale of all ephedrine-containing dietary supplements. Supplements containing less than 10 mg of ephedrine are legal in most states but higher doses cannot be sold. Supplements containing less than 30 mg of ephedrine are legal in most states but higher doses cannot be sold. There are no restrictions for ephedrine-containing dietary supplements being sold.

Supplements containing less than 10 mg of ephedrine are legal in most states but higher doses cannot be sold.

Precursors to testosterone are known as prohormones. True False

True

The only true measurement of the amount of fat in the body is by chemical analysis of cadavers. True False

True

Subject error may be substantial

Underwater weighing

Determination of body composition by skinfold measurements is based upon the assumption that ____. people with more body fat have thicker skin a measurement of the thickness of the subcutaneous fat layer is directly related to the total amount of fat in the body skinfold thickness in people with more body fat will be lower because fat is compressed when pinched skinfold calipers will measure the amount of light absorbed and reflected by body tissues such as fat and muscle

a measurement of the thickness of the subcutaneous fat layer is directly related to the total amount of fat in the body

Conjugated linoleic acid (CLA) is an isomer of linoleic acid, an essential fatty acid found in ____. legumes dark green vegetables fish beef

beef

The bioelectrical impedance analysis (BIA) body composition method uses the rationale that ____. body tissues can be distinguished based upon their relative ability to conduct electrical currents different tissues will absorb or reflect light bone density is related to body composition displacement of air will determine body volume

body tissues can be distinguished based upon their relative ability to conduct electrical currents

Dual-energy X-ray absorptiometry (DEXA) was originally developed for clinical use for measuring ____. fat mass fat-free mass bone density hydration

bone density

Body fat can be directly measured by ____. bioelectrical impedance skinfold measurement underwater weighing chemical analysis of human cadavers

chemical analysis of human cadavers

Based on body shape, an individual who is stocky with a tendency to gain body fat deep in the abdomen would be classified as ____. ectomorphic endomorphic mesomorphic overweight

endomorphic

Body composition plays a relatively minor role in the performance of athletes who are successful in ____. distance running gymnastics basketball golf

golf

Which weight-loss supplement should be used with caution due to some reports of liver toxicity? ephedrine green tea extract DHEA bitter orange

green tea extract

BMI = weight (kg) / ____ % body fat height2 (meters) muscle mass fat-free mass

height2 (meters)

Weight cycling may cause a(n) ____. decrease in resting metabolic rate decrease in short-term, high-intensity exercise performance increase in sprinting, jump height, and anaerobic exercise performance increase in anger, tension, and fatigue

increase in anger, tension, and fatigue

The known side effects of supplements containing ephedrine include ____. insomnia hypotension decreased heart rate dizziness

insomnia

DHEA ____. supplements may be "spiked" with anabolic steroids and are included in the Anabolic Steroid Control Act supplementation is recommended for baseball players is considered a weak androgen (steroid) and is not included under the Anabolic Steroid Control Act diminishes substantially after the age of 65

is considered a weak androgen (steroid) and is not included under the Anabolic Steroid Control Act

What is essential fat? visceral fat subcutaneous and visceral fat minimum body fat necessary for proper physiological functioning the amount of fat needed to maintain menstruation

minimum body fat necessary for proper physiological functioning

Measuring weight on a daily basis can help athletes ____. lose body fat increase muscle mass change overall body composition monitor hydration status

monitor hydration status

The total amount of skeletal muscle in the body is known as ____. body mass muscle mass fat-free mass lean body mass

muscle mass

Loss of a large amount of body fat takes time, and some of that time will likely be during the ____ when a moderate restriction of energy intake is feasible and will not interfere with training. racing season competition phase preparation phase off-season

off-season

The disadvantages of ____ include the high cost of the device, limited portability, the finite size of the seating area, and claustrophobia. NIR BIA underwater weighing plethysmography

plethysmography

It is appropriate to use BMI with ____. sedentary adults trained athletes pregnant women elite female athletes

sedentary adults

A few sports are size dependent, such as sumo wrestling and ____. ice hockey soccer ski jumping basketball

ski jumping

Standard error of the estimate (SEE) is ____. the degree to which the measured factor is likely to vary above or below the result obtained a type of sampling error a potential source of bias the percentage of values that are considered

the degree to which the measured factor is likely to vary above or below the result obtained

Low SEE but additional research needed before it can be considered the new gold standard of body composition assessment

Dual-energy X-ray absorptiometry (DEXA)

Anabolic steroid use by trained and recreational athletes for appearance purposes appears to be decreasing. True False

False

Body mass index (BMI) is appropriate to use with trained athletes if the formula for the general population is adjusted by the standard error of the estimate (SEE). True False

False

An athlete's body composition was tested by underwater weighing and he was told he had 13 percent body fat. How should he interpret this information? His percentage of body fat is 16 percent (13 percent storage fat + 3 percent essential fat). His percentage of body fat is between 10.3 and 15.7 percent. His percentage of body fat is not higher than 13 percent but it may be lower. His percentage of body fat is not lower than 13 percent but it may be higher.

His percentage of body fat is between 10.3 and 15.7 percent.

The amount of air left in the lungs after a maximal, voluntary exhalation

Residual volume