NUTR 484 Week 4
progressive, undertraining, overtraining
An optimizing training model would include _____ overload, _____ which is insufficient stimulus and ____ which is lost of benefits.
percent fat, weight, 25 30, percent fat, 20, 30, 27, 40
BMI lacks accuracy when estimating _____ _____ of individuals. It does not take into account the quality of ____ (ie fat vs lean), a BMI of ___ or ____ kgm-2 does not correspond to same ___ ___ at different ages. A BMI of 25 is a percent fat about ___% for men and ____% for women. A BMI of 30 kgm-2 is a percent fat of about ___% for men and ___% for women.
body mass index, height, body weight, height, 25, classify, fatness, cardiovascular diseases, type 2 diabetes
BMI or the _____ ____ ____ is used to asses weight relative to ____ and is calculated by dividing _____ ___ (kg) by ____ in (meters squared). For most people, obesity-related health problems increase beyond a BMI of ___, BMI is generally used to ____ a person at risk for obesity-related disease and to monitor changes in body ____ of clinical populations. It has been established that BMI is a significant predictor of ______ _____ and ____ __ ______.
densitometry, BMI, skinfold, UWW, DEXA, bioelectrical
Body composition measurements can be be divided into anthropometric methods and _____. The Anthropometric methods include ____, circumferences, and ________ measurments. The densitometry consists of ____ and plethysmography. Other techniques include ____, total body electrical conductivity, _____ impedance analysis, and near-infared interactance.
residual, density, race, ager, nitrogen, weighing, exhalation, 8, 12, 0.94, 1.5%
Errors in hydrostatic weighing include equations, ______ lung volume, water _____, consistency of tissues across ____, gender, ____. Recommended technique for hydrostatic weighing include using a water tank, _____ wash out, _____ belt, maximal ______, and repeating ___ to ___ times. The R value for hydrostatic weighing is about ____ and an SEE between +/- ___
technique, evaluator, lean, caliper, 1
Factors that may contribute to measurement error within skinfold assessment include: poor _____, an inexperienced _______, an extremely obese or extremely _____ subject, an improperly calibrated _____ (tension should be set to 10 gxmm-2), an accuracy within +/- ___ mm.
gender, level of fatness, physical activity level, water, bone
Fat free body component densities vary with age, ____, ethnicity, ___ ___ ___, and ___ ___ ___. Mainly it is the variation in relative proportion of mineral and ____ components of fat free body. African American males have a higher proportion of mineral and ____ density.
density, density
In SKFs fat folds are used to determine ____. ____ is used to estimate percent body fat
sex, age, ethnicity
In skinfold measurements the exact proportion of subcutaneous to total fat varies with ____, _____, and ______.
error, decreases, increases, increases, visceral
Limitations for SKF include technician _____, exercise increases skin thickness, dehydration _____ skin thickness, edema _____ skin thickness, dermatitis ____ skin thickness, it also poorly predicts ____ fat.
highly, athlete, poor, premature, decrease, decrease, rest, intensity, psychological
Overtraining susceptibility occurs in ____ motivated individuals, exercise regimens designed by the ___. Risks with overtraining syndrome is prolonged ____ performance, injury, illness, and _____ retirement. Overtraining will lead to an unexplained ____ in performance, function for weeks, or years. Cannot be remedied by short term ____ training or ____. Overtraining syndrome can be ____ or volume related. There also can be affected by _____ and physiological factors
indefinitely, overload
Periodization is important because training will produce positive outcomes but the desirable results can not continue _____. Also in order to gain any particular aspect of strength or conditioning, you need to _____ your variable with increased external stimulus.
percent body fat
Regression equations are used in skinfold measurements to convert the sum of skinfolds to ____ ___ ___ but must considered certain variables for greatest accuracy.
two, fat, computer, body composition, radiation, 7
The IDEXA or IDXA has ____ different energy levels of x-rays. The x-ray signal attenuate lean, ____ , and bone mass each in unique way. A _____ is used to analyze point by point to determine ____ ____. Method includes low dose ____, takes about ___ minutes, and is applicable on all ages.
1/3
The assumption for SKF is that close to ___ of the total fat is located subcutaneously for skinfold measurements.
body, fat mass, fat free mass, total body water, bone mineral content, FFM, FM, elemental
The body composition measures different measurements within compartments. 1-compartment would consist of ____ weight, 2-compartment could be measured through SKF, UUW, BIA) and would measure ___ ___ and ___ ___ ___ or ____ ____ ___ and extracellular fluid, 3-compartment would measure FFM, ____ ____ ___, and FM, 4-compartment would be found through tests using the DEXA, CAT, or Isotope dilution and would measure ___, TBW, BMC and ___. 6-compartment can only be done on cadavers through _____ analysis and would look at N, C, Ca, Cl, and K
.70, .90
The correlation b/t SKF and UWW is r= ____ to ___.
circumference, trunk, hypertension, type 2, disease, death, gynoid, hip
The pattern of body fat distribution is recognized as an important predictor of the health risks of obesity is _____. Android obesity is characterized by more fat on the _____ and provides an increased risk of _______, metabolic syndrome, ____ ____ diabetes, dyslipidemia, coronary artery ____, and premature ____ compared with individuals who demonstrate _____ obesity which is fat distributed in the ___ and thigh.
lean, fat, .9007, 1.10, mass, water, protein, mineral
The two-compartment system of body composition looks at ____ body mass and ____ body mass. It has the the following assumptions: fat density is ____ g/cm-3 at 37 C, LBM density is ____ g/cm-3 at 37 C, all individuals have the above ___ densities, LBM is 73.8% ____, 19.4% _____, and 6.8% _____.
circumference, distribution, increases, age, sex, .95, .86, 1.03, and .90
The waist-to-hip ratio is the ______ of the hips and has been used as a simple method for determining body fat ____. Health risk ____ with WHR, and standards for risk vary with ____ and ____. Health risk is very high for young men when WHR is greater than ___ and for young women when WHR is greater than _____. For people 60 to 69 years old the WHR values are greater than ____ for men and greater than ___ for men for the same risk classification.
SAT, SKF, total body fat, fat, different, subcutaneously
Theory and assumptions for SKF include that the relationship between fatfolds and total fat mass is that total ____ mass represented by the selected ____ sites. SAT mass has a known relationship with ____ ____ ____ . As one ages a smaller amount of ____ is stored subcutaneously. Lean and fat individuals may store their fat proportionally _____ ways. Females may store more or less fat _____ than males.
subcutaneous, individuals, sum, total body fat, Db
Theory and assumptions include that SKF is a good measure of _______ fat. The distribution of fat subcutaneously and internally is similar for all ______. Because there is a relationship b/t subcutaneous fat and total body fat, the _____ of several SKFs can be used to estimate ____ ____ ____. There is a relationship b/t the sum of SKFs and ____
curvilinear, Db, underestimate, body fat, overestimate, underestimation
To estimate body density quadratic, ____ equations are best because they are more accurately describe the relationship between the sum of SKFs measurements and ____. Linear equations _____ the body density of lean subjects, which causes overestimation of ____ ___. Linear equations ____ the DB of obese subjects which causes an ______ of body fat
abdominal obesity, WHR, accurate, visceral, MRI, CT, cardiovascular
Waist circumferences can be used alone as an indicator of health risk because _____ ____ is the primary issue. WC is gaining support as an alternative to ____ for assessing regional adiposity in field and clinical settings. Compared to the WHR, WC provides a more ____ indirect measure of ____ fat and is not greatly influenced by age, gender, standing height, and degree of overall adiposity. WC is high related to ____ and ____ measures of intra-abdominal fat in men and women, and to _____ risk factors in older women.
volume, rest, enhances, chronic
When training for a sport you must balance _____ and intensity. Your workouts must include ____. A correct balance ____ performance. Overtraining can lead to performance decrements such as _____ fatigue, illness, overuse injury and overtraining syndrome.
volume, displacement, pressure, volume, volume, larger,
Whole body pethysmography measures body ____ by air ______. It actually measures ____ changes with injection of known _____ of air into closed chamber. Large body volume displaces air ____ in chamber and results in a _____ increase in pressure with injection of known volume of air.
stage of exhaustion, soreness
____ ____ ____ is overtraining or overtraining syndrome. Fatigue, _____ , non-training stress may aid in leading to this stage.
intensity, volume, intensity, volume, intensity, volume, optimize
____ is the weight lifted in relationship to a maximal strength level (e.g., 10 repetition maximum). Where as _______ refers to the TOTAL number of repetitions, sets and exercises performed in a strength training session. The relationship between these two are the higher the exercise _____, the lower the _____ of a particular exercise or workout. The lower the _____, the higher the ______. Many training variables can be manipulated in an attempt to _____ the exercise program.
Stage of resistance/adaptation, super compensation
_____ ______ _____ _____ is when the body adapts to stimulus and returns to regular functioning. _____ ______ relies on neurological adaptations to continue training while muscle tissue undergoes biochemical, structural and mechanical adjustments/remodeling
Albert Behnke, average, lean, protein, fat, essential, 70.0, 56.7
_____ ______ developed the Reference man/woman. This reference is a theoretical model based on an _____ person. It divides body into _____ body mass which consists of ____ and bone and _____ which is divided into _____ and non-essential or storage. The reference weight for a male is _____ kg and for a female is ____ kg.
excessive training, increases, sport, inversely, negative
_____ _______ is when volume and/or intensity to an extreme. As intensity/volume ___ so does performance but only to a certain point. Training volume should be ____ specific. Intensity and volume are ____ related. If both are increased you will have ____ effects
overreaching, stronger, excessive, performance
_____ is the systematic attempt in overstressing body for short period of training. This allows body to adapt to ____ stimulus. It is not the same as _____ training. Caution it is easy to cross into overtraining. Short performance decrement followed by improved _____ and function
Theoretical basis
_______ _____ is the amount of subcutaneous fat is proportional to the total amount of body fat for a skinfold measurement.
periodization, microcycles, mesocycles, macrocycles, adpation, transition
_______ is planned sequencing and cycling of training loads and recovery periods within a training program to bring about optimal gains in performance. Series of ____ (1 wk), _____ (4-12 wks), _____ (1 yr) and phases designed to emphasize unique aspects of training and _____. The final phase of a macrocycle is the ____ phase which allows for restoration.
Alarm reaction, soreness
_________ _______ is when the body is introduced to new or increased stress. Symptoms of this includes _____ or a temporary drop in performance
Positive stress, 6, 10, intensity, quality, genetically, performance, injury
_________ ________ training is training that causes improvements in exercise performance. Major training adaptations occur in _ to __ weeks. It depends on volume and _____ of training as well as quantity training versus ______ training. Rate of adaption is _____ limited. Too much training can lead to a decrease in _____ and an increase in _____.