Body Composition Quiz

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Questions and Answers

What does body composition primarily refer to?

  • The total weight of the body without accounting for fat
  • The percentage of height and weight in the body
  • The density of water and minerals in the body
  • The percentage of fat, bone, and muscle mass in the body (correct)

What is the main disadvantage of the Dual Energy X-Ray Absorption (DEXA) Scan?

  • It is highly accurate and respected
  • It requires expensive equipment (correct)
  • It gives immediate results
  • It is portable and easy to use

Visceral fat primarily accumulates around which part of the body?

  • Neck and shoulders
  • Face and cheeks
  • Arms and legs
  • Midsection/trunk (correct)

What is NOT a component of fat-free mass (FFM)?

<p>Fat (B)</p> Signup and view all the answers

What is a primary function of carbohydrates in the body?

<p>Provide energy (C)</p> Signup and view all the answers

Which mineral is particularly important for teen girls due to menstrual cycles?

<p>Iron (A)</p> Signup and view all the answers

Which dietary components should be included for optimal nutritional needs?

<p>Fruits, vegetables, whole grains, and lean protein (D)</p> Signup and view all the answers

Which of the following is NOT considered a macronutrient?

<p>Vitamins (A)</p> Signup and view all the answers

What mineral is essential for strong bones?

<p>Calcium (C)</p> Signup and view all the answers

What type of carbohydrates provide quick energy but do not last long?

<p>Simple carbohydrates (D)</p> Signup and view all the answers

Flashcards

Body Composition

A measure of the different components that make up your body, including fat, muscle, bone, and water.

Fat Mass (FM)

The amount of fat stored in your body.

Fat-Free Mass (FFM)

All the mass in your body that is not fat, including water, minerals, and protein.

Skin Calipers

A method of measuring body composition that uses calipers to measure the thickness of skin folds.

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Visceral Fat

Fat stored around your midsection or trunk.

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BOD POD (Air Displacement Plethysmography)

A method of measuring body composition that uses a specialized device to measure the amount of air you displace.

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Computer Tomography (CT) and Magnetic Resonance Imaging (MRI)

A method of measuring body composition that uses specialized equipment to take pictures of your body's internal structures.

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Bioelectrical Impedance Analysis (BIA)

A method of measuring body composition that uses a device to measure the impedance of electrical currents through your body.

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Hydrostatic Weighing (HW)

A method that uses a tank of water to measure body density.

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Balanced Diet

A balanced diet that includes a variety of foods from all food groups, particularly focusing on fruits, vegetables, whole grains, and lean protein.

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Proteins: What do they do?

The building blocks of your body, responsible for 16% of the average human's body weight. Necessary for muscle growth and repair, even when trying to lose weight.

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Fats: Good or bad?

They help absorb other nutrients, contribute to cell building, and play a role in hormonal function. Excessive amounts can be detrimental to health.

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Carbohydrates: Brain fuel

They provide energy for the brain and central nervous system.

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Macronutrients: Big players

Nutrients your body needs in large amounts to provide energy and maintain bodily functions. They include carbohydrates, fats, and proteins.

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Calorie Counting: Measuring energy

The energy in food is measured in calories (kilocalories). 1 gram of protein = 4 calories, 1 gram of carbs = 4 calories, and 1 gram of fat = 9 calories.

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Simple Carbohydrates: Fast fuel

Made up of sugars like glucose, fructose, and galactose. Quick energy source, but doesn't last long. Found in candies, pastries, and fruits.

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Complex Carbohydrates: Slow release

Starches found in bread, pasta, and cereals. Provide longer-lasting energy and take longer to digest. Considered a better choice than simple carbohydrates.

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Fats/Lipids

They are hydrophobic (don't mix with water) and serve several essential functions like cushioning organs, absorbing vitamins, and keeping skin healthy.

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Saturated Fats: The bad guys

They form solids at room temperature (like butter and margarine). Excessive consumption can contribute to heart disease.

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Unsaturated Fats: The good guys

Liquid at room temperature (like olive oil and fish oil). Generally considered a healthy choice.

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What are macronutrients?

Nutrients that the body needs in large amounts for energy and bodily functions. They include carbohydrates, fats, and proteins.

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What does protein do?

The process of rebuilding and repairing existing tissues in the body. This is essential for growth, development, and recovery after injury.

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What are micronutrients?

Essential vitamins and minerals that your body needs in small amounts for various functions. They don't provide energy but are crucial for growth, development, and overall health.

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What is dehydration?

A condition caused by a lack of water in the body, leading to various symptoms like tiredness, headaches, and decreased energy levels.

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What is calcium important for?

A mineral essential for building strong bones and teeth. It is commonly found in dairy products like milk and cheese.

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What does vitamin D do?

A vitamin that helps the body absorb calcium, making it crucial for bone development. It can be obtained through sunlight exposure and certain foods.

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What is iron important for?

A mineral that helps carry oxygen throughout the body, essential for energy production. Deficiencies can lead to fatigue.

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What is vitamin B12 important for?

A vitamin essential for the nervous system and cell development, mainly found in animal products.

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What is fiber?

A beneficial type of fiber that helps regulate bowel movements, promotes healthy digestion, and binds fats to prevent reabsorption.

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What are micronutrients and water?

A group of essential nutrients that do not provide energy but are crucial for various bodily functions. They include vitamins, minerals, and water.

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Study Notes

Body Composition

  • Body composition describes the proportion of fat, bone, and muscle in the body.
  • It provides a more accurate assessment of health than BMI.
  • Components of the body include water, protein, minerals, and fat.
  • Fat mass (FM) stores energy, protects organs, insulates, and regulates temperature.
  • Fat-free mass (FFM) includes water, minerals, protein, and everything except fat, like organs and muscle.
  • Excessive or inadequate body fat percentage is generally unhealthy.

Measuring Body Composition

  • Skin calipers: Affordable, portable, but expertise is needed, uncomfortable, best for lean subjects.
  • Digital image analysis apps: Simple, readily available, inexpensive, questionable accuracy.
  • Dual Energy X-Ray Absorption (DEXA) scan: Highly accurate, segmented body composition, lab-based, expensive.
  • Bioelectrical Impedance Analysis (BIA): Easy, affordable, self-operating, but affected by hydration.
  • Hydrostatic weighing (HW): (Not detailed in video).
  • Computer Tomography (CT): (Not detailed in video).
  • Magnetic Resonance Imaging (MRI): (Not detailed in video).

Visceral Fat

  • Visceral fat, around the midsection, is linked to health issues like cardiovascular disease, diabetes, and high blood pressure.

Nutritional Needs

  • Maintain a balanced diet with fruits, vegetables, whole grains, and lean protein.
  • Control portion sizes and avoid skipping meals.
  • Consume sufficient protein for muscle growth and repair.
  • Limit processed foods, sugary drinks, and unhealthy fats.

Macronutrients

  • Macronutrients are nutrients needed in large quantities for energy and bodily functions.
  • Three main macronutrients are carbohydrates, fats, and proteins.
  • Carbohydrates: Provide energy. Simple carbs are easily digested, provide quick energy, taste sweet (found in candies). Complex carbs are starches, provide longer-lasting energy, found in grains.
  • Fats: Aid in satiety, hormone balance, and vitamin absorption (A, D, E, K). Saturated fats are solid at room temperature, can clog arteries, found in butter, ice cream. Unsaturated fats are liquid at room temperature, healthy fats (nuts, fish).
  • Proteins: Build and repair tissues. Proteins are made of amino acids. Nine essential amino acids come from food; lean meats, fish, and dairy products are good sources.

Micronutrients and Water

  • Micronutrients (vitamins and minerals) are needed in small amounts for vital bodily functions.
  • Deficiency can cause severe health issues.
  • Water: Essential for survival, comprises 50-60% of body weight. Transports nutrients, cushions organs, regulates temperature, and removes waste. Drink throughout the day. Dehydration leads to fatigue, headaches. 20% of our water intake comes from foods.
  • Vitamins: Needed for various bodily functions, obtained from food (except Vitamin D). Different vitamins have different functions.
  • Minerals: Maintain hydration balance and bone health, necessary minerals: Calcium, Iron, Phosphorus, Zinc. Iron is crucial for oxygen transport, especially for girls. Fiber aids digestion and prevents fat reabsorption.

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