Deck 11: Weight and Body Composition

Question 1

Essential fat in adult males is estimated to be ~ _____% of total body weight.

A) 1
B) 3
C) 5
D) 7

Answer 1

B

Question 2

How does visceral fat stored in the abdominal area differ from fat stored in the hips and thighs?

A) Visceral fat is metabolically less active.
B) Visceral fat is metabolically more active.
C) There is no difference in metabolic activity.

Answer 2

B

Question 3

What is body mass index (BMI)?

A) A measure of how much muscle mass an athlete should have
B) A method of measuring body composition
C) A formula that predicts the best weight for performance and health
D) A number that represents a weight-to-height ratio

Answer 3

D

Question 4

Which method measures body fat directly?

A) Bioelectrical impedance
B) Skinfold measurement
C) Underwater weighing
D) Chemical analysis of cadavers

Question 5

Explain error of measurement and compare and contrast the measurement error of each method used for estimating body composition.

Question 6

Discuss the legality, ethics, purity, safety, and effectiveness of muscle-building and weight-loss supplements.

Question 7

Calculate target body weight and minimum body weight.

Question 8

How does mass differ from weight?

A) Mass is a metric term while weight is a non-metric term.
B) Mass is a measure of lean tissues while weight is a measure fat and lean tissues.
C) Mass is not affected by gravity while weight is affected by gravity.
D) There is no difference between the two.

Question 9

If a female exhibits an "android" rather than "gynoid" pattern of fat distribution, the likely reasons include:

A) genetics.
B) menopause.
C) obesity.
D) a and b
E) all of the above

Question 10

What is essential fat?

A) Visceral fat
B) Subcutaneous and visceral fat
C) Minimum body fat necessary for proper physiological functioning
D) The amount of fat needed to maintain menstruation

Question 11

Outline the basic principles associated with gaining lean body mass and losing body fat and the most appropriate times during the yearly training cycle to change body composition or weight.

Question 12

Understand how the relative need for size (weight), strength, and speed in a particular sport is reflected in the body composition of elite athletes in those sports.

Question 13

The most appropriate use of body mass index (BMI) is to determine:

A) potential health risks in the general population.
B) potential health risks in the athletic population.
C) ideal weight for adults.
D) ideal weight for athletes.

Question 14

Define weight cycling and explain the effects it may have on performance and health.

Question 15

Essential fat in adult females is estimated to be ~ ____% of total body weight.

A) 5
B) 8
C) 12
D) 15

Question 16

If an individual has an "android" pattern of fat distribution, where will fat be predominantly stored?

A) Abdomen
B) Buttocks
C) Hips
D) Thighs

Question 17

Based on body shape, an individual who is stocky and has a tendency to gain body fat deep in the abdomen would be classified as a(n):

A) ectomorph.
B) endomorph.
C) mesomorph.
D) tetramorph.

Question 18

Which of the following is a true statement?

A) Muscle mass and lean body mass are interchangeable terms.
B) Muscle mass and fat-free mass are interchangeable terms.
C) Muscle mass is one component of lean body mass.
D) All of the above statements are correct.

Question 19

Describe the various components that make up the body's composition.

Question 20

Describe how body composition and body weight are measured, how these results should be interpreted, and how each relates to performance.

Question 21

Determination of body composition by skinfold measurements is based upon the assumption that:

A) people with more body fat have thicker skin.
B) the amount of fat under the skin in specific locations is closely related to total body fat.
C) skinfold thickness in people with more body fat will be lower because fat is compressed more when pinched.
D) skinfold calipers measure the amount of light absorbed and reflected by body tissues such as fat and muscle.

Question 22

indicate whether extra body weight as fat would typically be advantageous or disadvantageous to the performance of the athlete.
Football lineman

A) Advantageous
B) Disadvantageous

Question 23

indicate whether extra body weight as fat would typically be advantageous or disadvantageous to the performance of the athlete.
Ice hockey player

A) Advantageous
B) Disadvantageous

Question 24

An athlete is weighed underwater and is told that he is 13% body fat. How should he interpret this information?

A) His percentage of body fat is 16% (13% storage fat + 3% essential fat).
B) His percentage of body fat is between 10.3% and 15.7%.
C) His percentage of body fat is not higher than 13% but it may be lower.
D) His percentage of body fat is not lower than 13% but it may be higher.

Question 25

In which sport does body composition play a relatively minor role in the performance of elite athletes?

A) Cross country running
B) Gymnastics
C) Basketball
D) Golf

Question 26

Dual-energy X-ray absorptiometry (DEXA) determines which of the following body composition components that cannot be determined by other commonly used methods?

A) Fat mass
B) Fat-free mass
C) Bone density
D) Total body water

Question 27

In which team sport do elite athletes exhibit a wide range of body composition?

A) Ice hockey
B) Soccer
C) Football
D) Basketball

Question 28

indicate whether extra body weight as fat would typically be advantageous or disadvantageous to the performance of the athlete.
Gymnast

A) Advantageous
B) Disadvantageous

Question 29

Using the formula listed below, calculate the target body weight of a female soccer player currently weighing 134 lb and having 18% body fat but wishing to be 15% body fat. Assume that all weight lost is stored fat. Target body weight = Current weight of fat-free mass (lb)/ 1 - desired % body fat

A) 114
B) 122
C) 129
D) 131

Question 30

What is the correct interpretation of a body composition chart that shows that professional male tennis players have approximately 11-15% body fat?

A) Research studies have shown that male tennis players should fall within this range for best performance.
B) These figures reflect the body composition of elite players but it is not known if this range is best for performance.
C) Aspiring male professional tennis players should try to achieve this range because performance will be improved.
D) Female tennis players should strive for this range of body fat to improve their performance.

Question 31

The standard error in underwater weighing is approximately +/-:

A) 0.7%.
B) 1.7%.
C) 2.7%.
D) 3.7%.

Question 32

Body composition determination by bioelectrical impedance analysis (BIA) is based upon the:

A) amount of electrical current that flows through body tissues such as fat and muscle.
B) amount of light absorbed and reflected by body tissues such as fat and muscle.
C) density of the body.
D) volume of the body.

Question 33

Measuring weight on a daily basis is most useful to athletes who are trying to:

A) lose body fat.
B) increase muscle mass.
C) change overall body composition.
D) monitor hydration status.

Question 34

What is the Standard Error of the Estimate (SEE)?

A) A measure of the accuracy of predictions
B) A measure of the sampling error
C) The standard deviation from the norm
D) The percentage of values that are considered incorrect

Question 35

indicate whether extra body weight as fat would typically be advantageous or disadvantageous to the performance of the athlete.
Ski jumper

A) Advantageous
B) Disadvantageous

Question 36

indicate whether extra body weight as fat would typically be advantageous or disadvantageous to the performance of the athlete.
High jumper

A) Advantageous
B) Disadvantageous

Question 37

indicate whether extra body weight as fat would typically be advantageous or disadvantageous to the performance of the athlete.
Distance runner

A) Advantageous
B) Disadvantageous

Question 38

How does the Standard Error of the Estimate (SEE) for bioelectrical impedance analysis (BIA) compare to that of underwater weighing, and how should this information be interpreted?

A) SEE is higher for BIA, making BIA a more accurate measure.
B) SEE is higher for BIA, making BIA a less accurate measure.
C) SEE is lower for BIA, making BIA a more accurate measure.
D) SEE is lower for BIA, making BIA a less accurate measure.
E) The SEE is the same, making BIA equally accurate.

Question 39

indicate whether extra body weight as fat would typically be advantageous or disadvantageous to the performance of the athlete.
Sumo wrestler

A) Advantageous
B) Disadvantageous

Question 40

Which of the following is a source of error in determining body composition by underwater weighing?

A) Subject movement in the water when being weighed
B) Subject's inability to exhale as much air as possible
C) Inability to determine subject's residual volume accurately
D) All of the above

Question 41

For an athlete trying to lose body fat, what is the recommended minimum amount of carbohydrate that should be consumed each day?

A) 4 g/kg
B) 5 g/kg
C) 6 g/kg
D) 7 g/kg

Question 42

Weight cycling is defined as:

A) large and rapid weight loss.
B) repeated weight loss and gain.
C) weight fluctuations due to fluid loss or gain.
D) the inability to maintain a low body weight.

Question 43

What is the recommended minimum amount of energy that an athlete should consume daily?

A) 20 kcal/kg of body weight
B) 25 kcal/kg of body weight
C) 30 kcal/kg of body weight
D) 35 kcal/kg of body weight

Question 44

As a "rule of thumb" estimate, male athletes who wish to increase muscle mass should increase daily energy intake by approximately _____ kcal.

A) 100-200
B) 400-500
C) 800-1,000
D) more than 1,000 kcal

Question 45

The weakest prohormone is:

A) androstenedione ("andro").
B) androstenediol.
C) dehydroepiandrosterone (DHEA).
D) testosterone.

Question 46

Approximately how much additional protein is needed per day to support the growth of one pound of muscle tissue per week (assume sufficient kcal and resistance exercise)?

A) 14 g
B) 40 g
C) 58 g
D) 65 g

Question 47

Body fat is decreased most effectively by:

A) repeated high-intensity, short-duration exercise.
B) low-intensity, long-duration exercise.
C) moderate-intensity, moderate-duration exercise.
D) any exercise that results in an appropriate caloric deficit.

Question 48

What do the majority of studies conclude about the effectiveness of DHEA supplements for increasing muscle mass?

A) DHEA is an effective muscle-building supplement with an effect similar to that seen with anabolic steroids.
B) DHEA has a small effect on increasing muscle mass but not the large effect seen with anabolic steroids.
C) DHEA is not effective for increasing muscle mass.
D) DHEA is not effective for increasing muscle mass but performance is improved.

Question 49

Why is DHEA sometimes referred to as the fountain of youth?

A) It is typically taken by younger rather than older athletes.
B) It has been shown to be effective for increasing speed.
C) It has been shown to slow the aging process at the cellular level.
D) It is found in high concentrations in young people but declines with aging.

Question 50

Using the formula listed below, calculate the recommended minimum body weight of a male wrestler currently weighing 185 lb and having 8% body fat but wishing to be 4% body fat. Assume that all weight lost is stored fat. Minimum body weight = Current weight (lb) of fat-free mass (FFM)/ 1 - minimum % body fat (BF)

A) 163
B) 168
C) 172
D) 177

Question 51

A "rule of thumb" estimate is that a one-pound increase in muscle tissue requires approximately _____ additional kcal.

A) 1,000
B) 1,800
C) 2,300
D) 3,900

Question 52

What are anabolic steroids?

A) Drugs that mimic testosterone
B) Drugs that mimic estrogen
C) Drugs that mimic human growth hormone
D) All of the above

Question 53

Based on the results of research studies, which of the following would be expected to occur with weight cycling?

A) A decrease in metabolic rate
B) A decrease in short-term, high-intensity exercise performance
C) An increase in sprinting, jump height, and anaerobic exercise performance
D) An increase in anger, tension, and fatigue

Question 54

What are prohormones?

A) Compounds that change the hormonal balance in the body
B) Compounds that are precursors to human growth hormone
C) Compounds that are precursors to testosterone
D) Compounds that directly increase the synthesis of muscle proteins

Question 55

Ephedrine is known to be effective for:

A) weight loss in athletes.
B) weight loss in sedentary but not obese adults.
C) asthma and nasal decongestion.
D) lowering blood cholesterol.

Question 56

How do the terms ephedra and ephedrine compare?

A) Ephedrine is a botanical term for a plant and ephedra is an active ingredient.
B) Ephedra is a botanical term for a plant and ephedrine is an active ingredient.
C) Ephedrine is the brand name used for non-herbal sources of ephedra.
D) Both terms are technically and commercially similar.

Question 57

Of the following, which type of exercise training is most beneficial for increasing muscle mass?

A) Repeated sprint intervals
B) Very high-intensity strength training
C) Moderate-intensity, high-volume strength training
D) Long-distance running

Question 58

What is ma huang?

A) An herb that contains ephedrine
B) Ephedrine that is synthesized in the laboratory
C) Name of the most popular ephedrine-containing dietary supplement in the U.S.
D) Name of the most popular ephedrine-containing over-the-counter medication in the U.S.

Question 59

What do the majority of studies conclude about the safety of DHEA supplements?

A) DHEA is safe for younger but not older adults.
B) DHEA is safe for older but not younger adults.
C) DHEA is not safe for adults.
D) The safety profile of DHEA is not known.

Question 60

For most athletes, the recommended time during the yearly training cycle to begin restriction of energy intake to lose large amounts of stored body fat is:

A) the middle of the pre-season.
B) the end of the pre-season.
C) during the competitive season.
D) during the off-season (active recovery).

Question 61

Is ephedrine effective for reducing fatigue?

A) Studies show that it is effective because it is a stimulant.
B) Studies do not show that ephedrine is effective for reducing fatigue.

Question 62

Why is caffeine added to ephedrine-containing compounds?

A) It enhances the effectiveness of ephedrine.
B) It reduces the side effects associated with ephedrine.
C) It helps to make the ephedrine a more stable compound.
D) It helps to reduce the potential for addiction.

Question 63

DEXA scans are most often associated with measuring bone mineral density; however, they are also a method that can be used to assess body composition.

Question 64

For well-trained elite athletes, becoming leaner and more muscular will improve performance.

Question 65

Athletes in sports where weight must be moved benefit from having a high power-to-weight ratio.

Question 66

The terms body mass and body weight are used interchangeably but they are technically different measures.

Question 67

Storage fat is composed of subcutaneous fat and visceral fat.

Question 68

What is the current regulatory status in the U.S. of ephedrine-containing dietary supplements?

A) Banned
B) Those containing less than 10 mg of ephedrine are legal in most states but higher doses cannot be sold
C) Those containing less than 30 mg of ephedrine are legal in most states but higher doses cannot be sold
D) Can be sold with no restrictions on dose

Question 69

Body composition that is assessed by any indirect method is never precise because of measurement error.

Question 70

The terms lean body mass and muscle mass can be used interchangeably because technically they are the same.

Question 71

Body mass index (BMI) can be used with athletes if the formula for the general population is adjusted by the Standard Error of the Estimate (SEE).

Question 72

All methods for measuring body composition in active people have some inherent error.

Question 73

Percentage body fat estimates obtained via bioelectrical impedance analysis (BIA) are approximately the same as those obtained from skinfold assessments.

Question 74

Underwater (hydrostatic) weighing is considered the "gold standard" for measuring body composition for all individuals.

Question 75

Endomorphs are typically slightly built with less developed muscle mass and fat stores.

Question 76

If an individual being weighed underwater has difficulty exhaling air from the lungs down to the residual volume, the percentage of body fat will be underestimated.

Question 77

An interior lineman typically benefits from having a large body mass even if some of that mass is fat.

Question 78

Underwater weighing and plethysmography (e.g., Bod Pod) are two methods that use body density to estimate percentage of body fat.

Question 79

What do the majority of studies conclude about the effectiveness of ephedrine for weight loss in obese individuals?

A) Ineffective for weight loss in obese people
B) Results in ~9-pound weight loss after six months of use
C) Results in ~20-pound weight loss after six months of use
D) Results in greater than a 20-pound weight loss after 12 months of use

Question 80

Is conjugated linoleic acid (CLA) considered to be effective for use as a weight-loss supplement?

A) No, the current body of research has determined it is ineffective.
B) Studies in animals were promising, but results of human studies have been inconsistent.
C) Yes, the current body of research has established its safety and effectiveness.