But Wait...
Pre-participation health screening helps to identify WHO??
WHO?: Those who may be at increased risk during exercise
BONUS: the risk of a cardiovascular event is approximately ____ per 10,000 participant hours of exercise
Name 4 Skinfold sites
1.Triceps
2.Chest/Pectoral
3.Midaxillary
4.Subscapular
5.Suprailiac
6.Abdominal
7.Thigh
True or False?
The density of Fat is GREATER THAN the density of FFM
Density of Fat Mass = 0.9 g/ml
Density of Fat Free Mass = 1.1 g/ml
For the BIA, through what tissue does the current go through faster?
Fat (adipose) Mass =Low water content
= More resistance
= Slower flow of current
Fat Free Mass (FFM) = High water content
= Less resistance
= More rapid flow of current
What are the 2 Densitometry methods?
Hydrostatic / Underwater Weighing
Air Displacement Plethysmography (ADP, BodPod)
What is an Informed Consent?
Informed Consent: Participants are educated about the potential risks, benefits, and procedures associated with a fitness activity or program before they agree to participate
What does the Skinfold measure, and in what units?
Measures thickness of subcutaneous fat and skin, (i.e. double layer) in millimeters using a Skinfold Caliper
Apple-shape is called ______-type obesity and Pear-Shape is called _____-type obesity
Which is worse?
• Android
• Gynoid
The measuring tape should be placed ____________ to the length of the segment being measured.
perpendicular
What does RMR stand for, and what percentage does it represent of our total calorie expenditure?
Resting Metabolic Rate
60-65%
Name 3 Pre-Test Instructions for a client
(including specific hours if necessary)
Fitness Assessment pre-test instructions
Wear clothes appropriate for exercise (eg., shorts, t-shirt, running shoes)
Do not smoke, eat, or drink caffeinated liquids within 2 hours of appointment (eg., coffee, tea, pop, or chocolate)
Do not drink alcohol or engage in strenuous exercise within 6 hours of appointment (eg., beer, wine, or liquor)
Name 3 Skinfold protocol elements that we need to apply:
Right side of body
Landmark via marks on skin (+ or X)
Skinfold (pinch skin) with both hands, middle/index/thumb
Create Skinfold 1 cm above X
Caliper applied to measure perpendicularly
Hold for 2s before reading caliper
Repeated 2-3x per site
What is Essential Fat, and what is the range for males and females?
• Males = 3-5%
• Females = 8-12%
What is BIA?
What does it stand for?
Direct or Indirect?
Reference/Lab or Field?
What does it measure? and how?
Bioelectrical Impedance Analysis: Indirect field measurement of body fat % in which a current of electricity is passed through the client’s body
What's the difference between a 2-Compartment and 3-Compartment?
BONUS: Name one 3-C Model
3-C = DEXA
As part of of Pre-Activity Screening, we need to decide is someone is an "exerciser" or not. What is the criteria for being an "exerciser"?
•Current exerciser if:
Perform planned, structured PA of at least moderate (40-59% VO2R) for at least 30 min a day on 3 or more days a week during the past 3 months
Name 3 diagonal, and 3 vertical folds
Diagonal: Subscapular, Chest, Suprailiac
Vertical: Triceps, Abdominal, Midaxillary, Thigh
What do the following stand for, and what do they mean?
Db
FFM
%BF
Db = density (how much mass is contained in a given volume)
FFM = fat free mass (muscle, bone, water)
%BF = Percent body fat (body composition measure)
Name 2 advantages and 2 disadvantages of the BIA
ADVANTAGES
Accuracy similar to SKF
Easy to administer (low technical skill)
Low cost
High subject comfort (less intrusive than other methods)
Portable equipment
Can be used on obese individuals (SKF restricted)
DISADVANTAGES
Low technical skill
Highly variable with hydration levels
Less respected in research
Accuracy dependent on programmed prediction equation
Assumes everyone is perfectly cylinder
Various types with varying levels of accuracy
Gender basis
What is the difference between BMI and body composition?
BMI - Body Mass Index
Body Comp - relative components
What is the difference between GAQ and HSQ?
Get Active Questionnaire: Assesses an individual's readiness for physical activity and to identify any potential risks associated with (or prior to) starting an exercise program.
Health Status Questionnaire: Quickly and accurately identifies presence of CV, metabolic, or renal disease, along with signs and symptoms.
Skinfold Accuracy:
If within ___ mm take average of 2
If the difference between them is > ___ mm, take a 3rd measurement and take average of ______
2.0 mm
closest 2
Name 4 reasons why it's important to assess Body Composition
•Assess health risk (under- or over-fatness)
•Classify populations (eg. athletes)
•Compare to normative data (estimate healthy weight)
•Athletic, functional, & occupational performance relevance
•Appearance/aesthetics
•Formulate nutritional recommendations & exercise prescriptions
•Monitor growth patterns in children & adolescents
•Assess changes in body composition related to aging, malnutrition, & effectiveness of exercise interventions
•Assess effectiveness of interventions
•Sell memberships
Circumferences: how do we wrap the measuring tape (4)?
Wrap the measuring tape around the segment of the body, ensuring that:
¤ It is parallel to the ground
¤ It is lying flat on the skin
¤ There are no twists or bends
¤ There is minimal compression of the underlying tissue
Fat Mass & FFM calculation?
FM = Body Mass x Body Fat %
FFM = Body Mass - Fat Mass