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32 Cards in this Set
- Front
- Back
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Measures of Body Composition (2 Compartment Model)
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-Fat (% fat)
-subcutaneous -visceral -Lean (lean body mass) -muscle tissue -bones -organs -water |
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Methods for Measuring Body Composition
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-skin folds
-bioelectrical impedance -densitometry (hydrostatic weighing) -dexa -bod pod |
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Skin Folds
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-can be relatively accurate with trained technitian
-within 2-3% error |
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Bioelectrical Impedance
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-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.) |
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Densitometry (Hydrostatic Weighing)
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-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 |
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Dexa
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-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 |
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Bod Pod
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-air displacemnet plethysomagraphy
-measures pressure changes -displacing with air instead of water -errors in readings due to hair and lung volume |
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Importance of Body Composition on Performance
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-extra body weight
-difficulty determining optimal body fat -making weight -eating disorders -disordered eating -gaining weight |
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Extra Body Weight
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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) |
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Difficulty Determining Optimal Body Fat
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-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 |
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Making Weight
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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) |
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Eating Disorders in Athletes (Types)
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-anorexia nervosa
-bulimea nervosa -eating disorders not other wise stated (NOS) -binge eating disorder |
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Consequences of Eating Disorders in Athletes
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-not the choice of the athlete it is a psychological disorder
-hard to overcome -leads to death |
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Characteristics of Athletes with Eating Disorders
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-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 |
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DE/ED (Causes and Side Effects)
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-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 |
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Treatment Team for DE/ED
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-physician
-psychiatrist -dieting coach -mental health professional -ahtletic trainer |
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Gaining Weight
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Muscle gain < 1lb/ week) no more than 1
-eat more calories (2500-3500) -resistance training |
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Muscle Tissue
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~70% water
~22% protein (about 100 grams) ~8% fat, carbs, and minerals ~700-800 calories |
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Increased Daily Need for Gaining Weight
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~400-500 calories
~14g/d (about 2 oz of meat) for protein ~1.2-1.8 g/kg/d |
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Resistance Exercise (Classifications)
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-Isometric
-Isotonic -Isokenetic |
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Isometric
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-static muscle contraction (squat against the wall)
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Isotonic
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Concentric:
-muscle shortens with contraction (bicep culr up) Eccentric: -muscle lengthens with contraction (bicep curl down) -negative resistance exercises |
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Isokenetic
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-Contraction at the same speed (special type of speed machine)
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How Resistance Exercise Produce Gains
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-Muscle hypertrophy (growth)
-Muscle hyperplasia (number) doesn't seem to be as much of a factor -Anabolic Steroids |
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Muscle Hypertrophy (Growth)
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-incorporation of protein
-myofibrils multilply -connective tissue around muscle fiber increases -increased storage of energy components and water |
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Muscle Hyperplasia
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-Growth in numbers
-Doesn't seem to matter |
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Anabolic Steroids
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-mimic effects of testosterone
-increased muscle mass -increaseds strength -occur with overload principle -acne -heart loss -aggression -heart disease -liver disease -altered reproductive organs |
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Major Principles to Follow While Trying to Gain Muscle Mass
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-Progression
-Overload Principle -Specification -Rest |
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Progression
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-as strength increases workload must increase to provide overload and muscle gain
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Overload Principle
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-increase stress on muscles above normal
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Specification
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-type of gain desired (high resistance/ low repetitions for power)
-body parts |
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Rest
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-need to recover between days of exercise most important for beginners
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