Podcast
Questions and Answers
What does body composition primarily refer to?
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?
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?
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)?
What is NOT a component of fat-free mass (FFM)?
What is a primary function of carbohydrates in the body?
What is a primary function of carbohydrates in the body?
Which mineral is particularly important for teen girls due to menstrual cycles?
Which mineral is particularly important for teen girls due to menstrual cycles?
Which dietary components should be included for optimal nutritional needs?
Which dietary components should be included for optimal nutritional needs?
Which of the following is NOT considered a macronutrient?
Which of the following is NOT considered a macronutrient?
What mineral is essential for strong bones?
What mineral is essential for strong bones?
What type of carbohydrates provide quick energy but do not last long?
What type of carbohydrates provide quick energy but do not last long?
Flashcards
Body Composition
Body Composition
A measure of the different components that make up your body, including fat, muscle, bone, and water.
Fat Mass (FM)
Fat Mass (FM)
The amount of fat stored in your body.
Fat-Free Mass (FFM)
Fat-Free Mass (FFM)
All the mass in your body that is not fat, including water, minerals, and protein.
Skin Calipers
Skin Calipers
Signup and view all the flashcards
Visceral Fat
Visceral Fat
Signup and view all the flashcards
BOD POD (Air Displacement Plethysmography)
BOD POD (Air Displacement Plethysmography)
Signup and view all the flashcards
Computer Tomography (CT) and Magnetic Resonance Imaging (MRI)
Computer Tomography (CT) and Magnetic Resonance Imaging (MRI)
Signup and view all the flashcards
Bioelectrical Impedance Analysis (BIA)
Bioelectrical Impedance Analysis (BIA)
Signup and view all the flashcards
Hydrostatic Weighing (HW)
Hydrostatic Weighing (HW)
Signup and view all the flashcards
Balanced Diet
Balanced Diet
Signup and view all the flashcards
Proteins: What do they do?
Proteins: What do they do?
Signup and view all the flashcards
Fats: Good or bad?
Fats: Good or bad?
Signup and view all the flashcards
Carbohydrates: Brain fuel
Carbohydrates: Brain fuel
Signup and view all the flashcards
Macronutrients: Big players
Macronutrients: Big players
Signup and view all the flashcards
Calorie Counting: Measuring energy
Calorie Counting: Measuring energy
Signup and view all the flashcards
Simple Carbohydrates: Fast fuel
Simple Carbohydrates: Fast fuel
Signup and view all the flashcards
Complex Carbohydrates: Slow release
Complex Carbohydrates: Slow release
Signup and view all the flashcards
Fats/Lipids
Fats/Lipids
Signup and view all the flashcards
Saturated Fats: The bad guys
Saturated Fats: The bad guys
Signup and view all the flashcards
Unsaturated Fats: The good guys
Unsaturated Fats: The good guys
Signup and view all the flashcards
What are macronutrients?
What are macronutrients?
Signup and view all the flashcards
What does protein do?
What does protein do?
Signup and view all the flashcards
What are micronutrients?
What are micronutrients?
Signup and view all the flashcards
What is dehydration?
What is dehydration?
Signup and view all the flashcards
What is calcium important for?
What is calcium important for?
Signup and view all the flashcards
What does vitamin D do?
What does vitamin D do?
Signup and view all the flashcards
What is iron important for?
What is iron important for?
Signup and view all the flashcards
What is vitamin B12 important for?
What is vitamin B12 important for?
Signup and view all the flashcards
What is fiber?
What is fiber?
Signup and view all the flashcards
What are micronutrients and water?
What are micronutrients and water?
Signup and view all the flashcards
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.
Studying That Suits You
Use AI to generate personalized quizzes and flashcards to suit your learning preferences.