body composition questions

Body Composition Questions

Why is exercise an essential part of fat-loss programs?

Increases E expenditure.Creates a negative E balance.Retains muscle tissue.Increases use of fat as a fuel.Hormone secretion.


How does improved CV fitness help control body composition?

Can accomplish more work.Use fat as a primary fuel source.


What effect does exercise have on the resting metabolic rate?

Increases RMR.Increases post-exercise MR.


Is aerobic exercise better than resistance exercise for fat loss?

Resistance training may be as effective as aerobic training in fat-loss programs.

Both should make-up a fat-loss program.


Is high-intensity exercise better than low-intensity exercise for fat loss?

The duration of the exercise and total distance is much more important than the speed (intensity) of exercise for maximizing the energy expenditure.


Are spot reduction exercises effective for decreasing body fat in localized regions of the body?

No.The regional distribution and

mobilization of adipose tissue appears to follow a biologically selective pattern regardless of type of exercise.


Why should a fat loss diet include at least 55-65% carbohydrates?

CHO helps maintain normal function of the nervous system because nerve tissue relies solely on glucose as a fuel for energy.


Consuming adequate amounts of CHO on a daily basis prevents the depletion of glycogen stores and the need to synthesize glucose from the body’s protein (protein-sparing effect).


When glycogen stores are depleted, the glucose needs of the body are met through the breakdown of muscle protein.

This leads to a loss of lean tissue rather than fat.


CHO is also essential for fat metabolism.

When CHOs are restricted or CHO stores are depleted, more fatty acids are mobilized from adipose tissue that can be metabolized by the body.


This results in the incomplete breakdown of lipids and the formation of ketone bodies that may cause ketosis.


In addition, muscle glycogen and glucose are the primary fuels used during intense, short-term exercise and prolonged, submaximal exercise.


Inclusion of adequate amounts of CHO in the diet prevents depletion of muscle glycogen and the consequent reduction in endurance performance.


Why do low-carbohydrate diets produce such a rapid weight loss?

Diets that limit or totally exclude CHO produce a rapid weight loss.

When CHO intake is low, muscle glycogen stores are depleted rapidly.


For every gram of CHO, 3 grams of H20 are stored in the body.

When glycogen stores are depleted, the loss of water leads to a dramatic weight loss because each liter of water weighs approximately 2 lbs.


The weight is regained rapidly, however, when CHO intake returns to normal.


Why are low carbohydrate diets unsafe?

Low CHO intake may lead to fatigue, hypoglycemia, and ketosis.


Are high-protein diets safe?High-protein diets that limit CHO

intake promote muscle tissue loss.When CHO intake is restricted, the

glucose needs of the body are met by breaking down proteins.


Excessive protein intake does not promote protein synthesis.

Instead the excess protein is metabolized.


The amino acids are deaminated, the excess nitrogen is excreted in the urine as urea, and the remaining carbon skeleton is converted to glucose or used as an energy fuel.


Some high-protein diets require drinking large quantities of water to prevent the dehydration caused by excess urea production and to wash away ketone bodies.


Dehydration and the additional stress placed on the kidneys may be potentially dangerous, especially for individuals with kidney problems or gout.


Are high-fat diets unsafe?YesThey produce high levels of serum

cholesterol and triglycerides which may lead to atherosclerosis.


Typically high-fat diets are high in calories, therefore a smaller volume of food must be consumed.

There are no metabolic pathways in the body for converting fatty acids to glucose, so excess fat is stored in adipose tissue.


What is the danger of fasting or skipping meals to promote weight loss?

Potential side effects include kidney malfunction, hyperuricemia, loss of hair, dizziness, fainting, and muscle cramping.


When the body is deprived of food, it responds by increasing the fat-depositing enzymes and storing more fat.

The body will also metabolize protein to meet its energy needs.

Body will absorb more of the food that appears in digestive system.

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