Exercise and Body Composition Most Accurate Body Composition

Exercise and Body Composition

Most Accurate Body Composition Determination x x Autopsy

Densitometry w Body density = w Body mass = w Body volume = w % body fat =

Hydrostatic Weighing • Criterion method • Based on the Archimedes Principle – Fat floats, lean weight sinks • Advantages • Disadvantages

Dual-Energy X-Ray Absorptiometry (Dexa) • Criterion method • Advantages • Disadvantages

Skinfolds • Predictive method • Advantages • Disadvantages

Girths • Predictive technique • Advantages • Disadvantages

Bioelectrical Impedence • Low-voltage current is run through the body • Lean mass (more water than fat tissue) will conduct the current faster • Advantages • Disadvantages

Near Infra-Red Interatance (NIRI) • Based on the absorption of light, reflectance, and near infrared spectroscopy • Advantages • Disadvantages

Eyeball Technique • Trained technician can estimate body composition within ± 4% just by __________

Principles for Safe and Effective Weight Loss • • Includes ___________ Includes ______ Slow rate of ______

Effects of Training on Body Composition w Increases ______ used for energy w Slightly increases ______ during recovery period w Increases ______, losses of ______, and gains in ______ w Controls ______ such that intake balances expenditure

Caloric Restriction vs. Dietary Modification and Exercise Caloric restriction ONLY Fat Lean RMR decreases, Lean weight lost Dietary modification and exercise Fat Lean RMR maintained, Lean weight Maintained. Greater % fat loss

BODY CHANGES, DIET, AND EXERCISE

FAT MASS AND FAT-FREE MASS CHANGES

Spot Reduction • The VAST majority of fat deposits are in adipose cells __________ • Fat is mobilized from ______, not from the closest area to ______ • Therefore, exercising a particular area may improve the ______ and definition, but it will not specifically ______ in that area