Knr 240 Final

Front 1

Body Composition

Back 1

The relative proportion of fat and fat-free tissue in the body

Front 2

Overweight

Back 2

A deviation in body weight from some standard…usually 20% above ideal weight
Use of Height-Weight tables is becoming outdated.
Newer references use a BMI (body mass index) of between 25-29.9. Children with a BMI >95th percentile for their age and gender are classified as “overweight.”

Front 3

Overfat

Back 3

An undesirable percentage of body fat”.
What is a desirable percent of body fat?
Approximately 5-20% for males, 10-25% for females

Front 4

Obesity

Back 4

a surplus of adipose tissue resulting from excessive energy intake relative to energy expenditure.”

an excessive amount of body fat relative to body weight and is not synonymous with overweight.”

Obesity standards:
A BMI (body mass index >30
A %body fat >25% for males, >35> for females

Front 5

Health Implications of Obesity

Back 5

Increased risk of CAD (coronary artery disease)

Increased risk of hypertension (high blood pressure)

Increased risk of diabetes (Type 2)

Increased risk of hyperlipedemia

Increased risk of certain cancers

Increased risk of orthopedic/joint disorders

Increased risk of depression or anxiety disorders

Front 6

Anthropometry

Back 6

The measurement of the human body
Includes height/weight, skinfold, circumferences or girths, etc.

Front 7

Body Density

Back 7

Body mass divided by body volume

Body volume can be measured by hydrostatic weighing or air displacement (Bod Pod)

Front 8

Why is Measurement of Body Composition important?

Back 8

To determine health risks

To assess changes associated with aging, malnutrition, and certain diseases

To assist in the design of fitness/exercise programs

To assess the effectiveness of nutrition and exercise programs

To estimate a healthy body weight or competitive body weight for sports

Front 9

Height and weight

Back 9

Height:
Remove shoes, subject should stand straight, looking straight ahead.
Record the height in inches and centimeters
1 inch= 2.54 centimeters

Weight:
Remove shoes and have on minimal clothing
Record weight in pounds and kilograms
LBS /2.2= kg

Front 10

Calculating BMI

Back 10

Body Mass Index is used to assess weight relative to height.
Formula: WT in kg/HT in meters squared

Example:
Jane is 5 feet 3 inches tall and weighs 152 pounds. 5’3”=63 inches=160cm=1.6 m =2.56m2
152/2.2=69kg
69/2.56=26.95 or 27 BMI = normal
BMI does not differentiate between fat weight and fat-free weight

Front 11

Calculating WHR

Back 11

The waist-to-hip ratio (WHR) is the comparison between the circumference of the waist to the circumference of the hip.
This ratio represents the distribution of body weight (or fat) on an individual.
This body weight/fat pattern is a predictor of health risk of obesity
Measuring the waist:
The smallest circumference, usually 1 inch above the umbilicus.
Measure in inches or centimeters
Measuring the hips:
The largest circumference around the buttocks. Have subject keep their feet together when measuring.
Measure in inches or centimeters
WHR= waist circumference/hip circumference
Ratio: health risk is high for males if > 0.95 and for females if > 0.86

Front 12

Estimating Body Frame Size

Back 12

Skeletal diameters are used to classify frame size (small, medium, large)
Skeletal breadths can be estimators of bone and muscle components of FFM
The width of the elbow or wrist are common sites to measure body frame size using sliding calipers.

Front 13

Measurement of skinfolds

Back 13

“Skinfold determination of %body fat is an estimate based on the principle that the amount of subcutaneous fat is proportional to the total amount of body fat.”
This will vary with gender, age, and ethnicity
There are multiple equations to use; some are general and some are population specific.
It takes time and practice to become skilled at measuring skinfolds.

Front 14

Measurement of skinfolds

Back 14

Techniques
Grasp skin and subcutaneous fat between thumb and index finger…don’t grab too much, or too little.
Grasp 1 cm above actual site
Hold calipers in your right hand, place caliper tips on site
Record after releasing thumb from caliper 1-2 seconds. Do NOT release skinfold grip with your fingers.
All measurements are on the right side of the body

Front 15

Abdominal skinfold

Back 15

vertical fold 2 cm to the right of the umbilicus.

Front 16

Tricep skinfold

Back 16

vertical fold, posterior side, halfway between the acromion and olecranon processes.

Front 17

Biceps skinfold

Back 17

vertical fold, on the anterior aspect of the arm over the belly of biceps muscle, 1 cm above the level used to mark the triceps site

Front 18

Chest/pectoral

Back 18

diagonal fold, one half the distance between the anterior axillary line and the nipple (men) or one third of the distance between the anterior axillary line and the nipple (women)

Front 19

Medial calf

Back 19

vertical fold, at the maximum circumference of the calf on the midline of its medial border

Front 20

Midaxillary

Back 20

vertical fold, on the midaxillary line at the level of the xiphoid process of the sternum

Front 21

Subscapular

Back 21

diagonal fold (45 degree angle), 1 to 2 cm below the inferior angle of the scapula

Front 22

Suprailiac

Back 22

diagonal fold, in line with the natural angle of the iliac crest taken in the anterior axillary line immediately superior to the iliac crest

Front 23

Thigh

Back 23

vertical fold, on the anterior midline of the thigh, midway between the proximal border of the patella and the inguinal crease (hip)

Front 24

Skinfold equations

Back 24

Multiple equations developed. Some use 7 sites, some use two or three. The more sites used, usually the more accurate result.
Skinfold #’s are entered into formulas to estimate body density.

Front 25

Body density is converted to % body fat via Siri or Brozek equation

Back 25

Siri: Body fat %= (495/Dd)-450

Brozek: Body fat %= (457/Dd)-414.2

Front 26

Bioelectrical impedance

Back 26

Measures resistance to a small electrical current passed through the body

Fat tissue has a higher impedance (resistance) to the electrical current

It is actually estimating total body water, so anything that would affect hydration levels will affect the results.

Front 27

Hydrostatic weighing

Back 27

Has been the “Gold standard” for % fat.

Density of the body is equal to the mass of the body divided by its volume.

Somewhat time consuming, and can be difficult for your subject

Front 28

Air displacement plethysmography (BOD POD).

Back 28

Uses principle of air displacement to determine body density

Front 29

Body Fat Ranges for Ages 18 and Older

Back 29

Unhealthy range (too low) 5% 8%

Acceptable range (lower end) 6-15% 9-23%

Acceptable range (higher end)16-24% 24-31%

Unhealthy range (too high) 25% 32%

Front 30

Types of Muscular contraction

Back 30

DYNAMIC:
movement of the muscle group against resistance, generate force to move an object, which involves:
Concentric phase: muscle contraction with shortening
Eccentric phase: muscle contraction with lengthening
Isotonic: a fixed amount of resistance
Isokinetic: movement against a resistance at a fixed speed.

Front 31

Isotonic

Back 31

Most muscular movement is isotonic
Use of body weight, “hand weights”, “free weights” and most machines utilize isotonic muscular contraction.

Front 32

Isokinetic

Back 32

provides a set amount of resistance throughout the full range of motion, matched to the force applied by the muscle
this is accomplished by controlling the speed of the movement
requires specialized equipment, primarily used in rehab settings

Front 33

Static

Back 33

Muscle generates force without movement
The length of the muscle does not change
This is called an ISOMETRIC contraction

Front 34

Muscular Strength

Back 34

Definitions:
The maximal force that can be generated by a specific muscle or muscle group.

is the ability to exert a maximal force against resistance

Is specific to the muscle group being tested, type of contraction, speed of contraction, and joint angle

No single assessment exists for evaluating total body strength

Front 35

Muscular Endurance

Back 35

Definitions:
is the ability of a muscle to exert submaximal force repeatedly over time or to maintain a percentage of the maximal contraction for a prolonged period of time

Is determined by the number of repetitions an individual can perform against a resistance or by the length of time a given contraction can be sustained.

Front 36

Benefits of Muscular Strength and Endurance

Back 36

It improves balance and mobility
It makes lifting and reaching easier.
It decreases the risk for injuries and falls.
It stresses the bones, preserves bone density, and decreases the risk for osteoporosis.
It enhances athletic performance
It increases muscle mass (fat-free mass) which increases metabolism.
It is important in preventing and reducing excessive body fat
It improves body appearance

Front 37

Hand-grip strength test

Back 37

isometric contraction, gives only an estimate of upper body strength
does not correlate well with muscle mass (scores tend to be higher in taller and heavier people)

Front 38

1-RM Bench Press test

Back 38

Is time consuming, increased risk for injury if proper procedures not followed.

Front 39

Pull-up Test:

Back 39

measures primarily strength since most cannot do one rep

Front 40

Push-up test

Back 40

assess upper body endurance, difference in technique for men and women

Front 41

Timed Bent-knee Sit up test

Back 41

hip flexors are used, increased risk for lower back injury

Front 42

Partial Curl-ups or Crunches

Back 42

is safer, but requires some equipment (tape and metronome)

Front 43

MUSCULAR FLEXIBILITY

Back 43

Flexibility is the functional capacity of the joints to move through a full range of motion.
Functional ROM is the ability to move a joint without pain or limiting performance.
Flexibility depends on:
Type of joint, joint capsule, adequate warm-up, muscle viscosity, and tendons and ligaments

Front 44

Benefits of flexibility

Back 44

Maintain ability to perform activities of daily living.
Reduced risk of low back pain, relief of back discomfort
Increased athletic performance
There is some disagreement about the role of flexibility in preventing injury
Muscular relaxation

Front 45

Static flexibility

Back 45

ROM about a joint without an emphasis on speed
ROM is range of motion

Front 46

Ballistic flexibility

Back 46

ROM associated with rapid movement

Front 47

Dynamic flexibility

Back 47

ROM in performance of physical movement at a normal or rapid speed

Front 48

Passive flexibility

Back 48

ROM applied by an external force (no active contraction

Front 49

Testing for Flexibility

Back 49

Each joint ROM can be measured by a device called a goniometer

Physical therapists and athletic trainers learn this skill

The most common flexibility assessment is a simple sit-and-reach test.

Front 50

Sit-and-Reach test

Back 50

There are several versions of this test:
Canadian trunk flexion test
YMCA Sit-and-Reach test
Back-saver Sit-and-Reach test
Equipment (box or yard stick) is needed for measurement.
Individuals should warm-up prior to testing
Take off shoes prior to testing

Front 51

Shoulder Flexibility test

Back 51

Follow these procedures after warming up:
Raise one arm, bend @ the elbow, and reach down across your back as far as possible.
At the same time, extend the other arm down and then up behind the back, trying to cross the fingers over those of the other hand.
Measure the distance of finger overlap to the nearest ¼ inch. If the fingers overlap, score as a + and if they fail to meet, score as a –
Repeat with the arms in the opposite direction.
Average the two scores (left and right sides)

Front 52

Cardiorespiratory fitness

Back 52

ability to perform large muscle, dynamic, moderate to high intensity exercise for prolonged periods.

Front 53

Different terms used for CRF

Back 53

-maximal aerobic capacity
-functional capacity
-physical work capacity (PWC)
-cardiorespiratory endurance, fitness, or capacity
-cardiopulmonary endurance, fitness, or capacity

Front 54

health and functional benefits of CRF

Back 54

-individualizes exercise, for tracking progress and providing motivation for an individual in an exercise program, and providing patients with chronic diseases valuable clinical info.
-a low level of CRF is an independent risk factor for all cause and cardiovascular mortality
-compare 55 yr old man one with CRF one not. the one with CRF can easily perform occupational and recreational activities that require 6-9 mets, like carrying groceries, ect. The other man will only be able to perform these activities, if at all, with maximum effort.

Front 55

Gold standard test for measuring CRF

Back 55

maximal exercise test with collection of expired gases.
because it is most involved, and involves a higher level of risk, it is not always feasible or desired.

Front 56

Other tests to measure CRF

Back 56

1) Field tests: nonlab setttings, and can be administered to a group of people simultaneously. Clients have to complete a certain distance as quickly as possible, or cover as much distance in a fixed time, or perform a set amt of work in fixed amt of time

2) Submaximal exercise tests: these exercise tests limit the level of effort to submax exertion, typically performed in lab setting be one client at a time.

Front 57

Factors that influence testing CRF

Back 57

standard error of estimation

time required

expense

personnel needed

equipment and facilities needed

risk level

Front 58

Step tests

Back 58

fixed amount of work in a set amt of time
-requires individual to step up and down on a step height of 16.25 in for 3 mins.
-men step at ave. of 24 per min, women 22, group needs to be of same gender
pulse is taken and HR is figured in BperMin.
VO2 max can be figured out through an equation