Definitions
What method of estimating body composition is "fat measured with a caliper at various landmarks on the body."
Skinfold
Why do we want to limit storage fat to healthy ranges?
Excess storage fat contributes to a higher risk for heart disease and other health related problems.
What are the 3 macro nutrients?
Carbs, fats and proteins
What are 3 micro nutrients?
Water, vitamins, minerals
What happens to excess calories of carbohydrates, fats and proteins?
They are all converted to body fat.
Body volume determined by water displaced.
What percentage of essential fat do women need?
10-12%
Grains, breads, veggies, fruit, pasta
When should you consume water?
before, during and after exercise.
Why do we need to have body fat?
NORMAL PHYSIOLOGICAL FUNCTIONING
PROTECTION OF ORGANS FROM BODILY HARM
INSULATION AND BODY TEMPERATURE REGULATION
ENERGY STORAGE
What is essential fat?
Fat that is stored in the organs and tissues of the body. The "bare minimum" that is required for normal body functioning.
What percentage of essential fat do men need?
4-6%
What macro nutrient is the primary source of fuel in the body?
carbohydrates
What is found in the foods you eat and can be supplemented?
vitamins and minerals
Why do you need to know your body composition?
VALUATE YOUR HEALTH
BETTER PLAN A PROGRAM OF WEIGHT CONTROL
EVALUATE YOUR PROGRESS ON EXERCISE AND NUTRITION PROGRAM
What is storage fat?
Fat used for insulation and energy storage.
Where is essential fat stored?
in the organs and tissues of the body
True or false: fats are used for energy during anaerobic exercise.
FALSE - aerobic
True or false: vitamins and minerals are used to support all body systems during workouts.
TRUE
How can you measure body composition?
Skinfold, underwater weighing, bioelectrical impedance, height weight chart
What is body composition?
The relative comparison of body fat to lean body mass.
What is storage fat used for? What percentage is healthy for males and females?
insulation and energy storage. 8-12%
Why is protein essential in exercise?
Rebuilds and repairs muscle fibers
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Earn 500 points.
What are the recommended body fat percentages for males AND females?
Males: 12-18%
Females: 18-24%