Body Composition

Front 1

Measures of Body Composition (2 Compartment Model)

Back 1

-Fat (% fat)
-subcutaneous
-visceral
-Lean (lean body mass)
-muscle tissue
-bones
-organs
-water

Front 2

Methods for Measuring Body Composition

Back 2

-skin folds
-bioelectrical impedance
-densitometry (hydrostatic weighing)
-dexa
-bod pod

Front 3

Skin Folds

Back 3

-can be relatively accurate with trained technitian
-within 2-3% error

Front 4

Bioelectrical Impedance

Back 4

-measures resistance to current to predict water, electrolyte, and lean body mass content
-if there is a lot of fat on body then the current will be slow (fat impedes the current)
-have to follow strict protocol (be hydrated, drink night before, morning of, etc.)

Front 5

Densitometry (Hydrostatic Weighing)

Back 5

-can calculate body density by dividing weight in air by weight in water, controlling for water density, residue lung volume, and GI gasses
-more lean mass the water weight is heavier
-use siri equation
-relatively expensive and different for certain groups but not others
-children, elderly, and diseased are hard to get accurate measures

Front 6

Dexa

Back 6

-1st used for measuring bone density
-new "gold standard"
-based on the absorbance of x-rays subjected to the body at 2 energy levels
-expensive
-lean tissue absorbs more rays
-pregnant women are allowed to do it because the test only last 6 minutes instead of 10

Front 7

Bod Pod

Back 7

-air displacemnet plethysomagraphy
-measures pressure changes
-displacing with air instead of water
-errors in readings due to hair and lung volume

Front 8

Importance of Body Composition on Performance

Back 8

-extra body weight
-difficulty determining optimal body fat
-making weight
-eating disorders
-disordered eating
-gaining weight

Front 9

Extra Body Weight

Back 9

May be good for:
-sumo wrestlers
-football players (except linemen)
may be detrimental to:
-high jumpers
-long jumpers
-ballet dancers
-runners
-gymnasts
-jockeys
-ski jumpers (weight loss of 2.2 pounds lets jumper fly 6-13 feet)

Front 10

Difficulty Determining Optimal Body Fat

Back 10

-not a good idea to chose a specific % body fat to achieve for optimal competition
-difficult to accruately assess body comp
-could be varied by individuals
-person may not be able to
-may decrease persons performance
-could provide promoted disordered eating

Front 11

Making Weight

Back 11

Could lead to disordered eating
-fluid and food restriction
impair performance be decreasing:

-blood volume
-testosterone
-cardiac function
-tempurature regulation
-glycogen
-blood sugar

-dehydration has less impact on power, strength, and speed
proper long term weight loss techniques are less risky
-Mandated NCAA and high school rules have helped to prevent this (still a problem though)

Front 12

Eating Disorders in Athletes (Types)

Back 12

-anorexia nervosa
-bulimea nervosa
-eating disorders not other wise stated (NOS)
-binge eating disorder

Front 13

Consequences of Eating Disorders in Athletes

Back 13

-not the choice of the athlete it is a psychological disorder
-hard to overcome
-leads to death

Front 14

Characteristics of Athletes with Eating Disorders

Back 14

-train harder than most
-compete dispite pain or injury
-what coach likes to see
-never satisfied with performance
-comply completely with coaches
-selflessly commit to team
-do whatever neccessary to perform better, including loose weight and train excessively

Front 15

DE/ED (Causes and Side Effects)

Back 15

-females most at risk in endurance, weight class, and aesthetic judging
In time it will affect their health with:

-psychological
-growth/maturation
-reproduction
-osteoporosis
-reduced endurance
-dehydration

Revealing sport attire may contribute to an unhealthy body image of themselbes and promote DE/ED

Front 16

Treatment Team for DE/ED

Back 16

-physician
-psychiatrist
-dieting coach
-mental health professional
-ahtletic trainer

Front 17

Gaining Weight

Back 17

Muscle gain < 1lb/ week) no more than 1
-eat more calories (2500-3500)
-resistance training

Front 18

Muscle Tissue

Back 18

~70% water
~22% protein (about 100 grams)
~8% fat, carbs, and minerals
~700-800 calories

Front 19

Increased Daily Need for Gaining Weight

Back 19

~400-500 calories
~14g/d (about 2 oz of meat) for protein
~1.2-1.8 g/kg/d

Front 20

Resistance Exercise (Classifications)

Back 20

-Isometric
-Isotonic
-Isokenetic

Front 21

Isometric

Back 21

-static muscle contraction (squat against the wall)

Front 22

Isotonic

Back 22

Concentric:
-muscle shortens with contraction (bicep culr up)
Eccentric:
-muscle lengthens with contraction (bicep curl down)
-negative resistance exercises

Front 23

Isokenetic

Back 23

-Contraction at the same speed (special type of speed machine)

Front 24

How Resistance Exercise Produce Gains

Back 24

-Muscle hypertrophy (growth)
-Muscle hyperplasia (number) doesn't seem to be as much of a factor
-Anabolic Steroids

Front 25

Muscle Hypertrophy (Growth)

Back 25

-incorporation of protein
-myofibrils multilply
-connective tissue around muscle fiber increases
-increased storage of energy components and water

Front 26

Muscle Hyperplasia

Back 26

-Growth in numbers
-Doesn't seem to matter

Front 27

Anabolic Steroids

Back 27

-mimic effects of testosterone
-increased muscle mass
-increaseds strength
-occur with overload principle
-acne
-heart loss
-aggression
-heart disease
-liver disease
-altered reproductive organs

Front 28

Major Principles to Follow While Trying to Gain Muscle Mass

Back 28

-Progression
-Overload Principle
-Specification
-Rest

Front 29

Progression

Back 29

-as strength increases workload must increase to provide overload and muscle gain

Front 30

Overload Principle

Back 30

-increase stress on muscles above normal

Front 31

Specification

Back 31

-type of gain desired (high resistance/ low repetitions for power)
-body parts

Front 32

Rest

Back 32

-need to recover between days of exercise most important for beginners