Body Composition Quiz

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.

Description

Explore the components of body composition, including fat, bone, and muscle proportions. Understand various methods for measuring body composition and their accuracy. Test your knowledge on the importance of assessing health through body composition rather than solely relying on BMI.