body composition

Body Composition

BODY COMPOSITION IS A Combination of muscle, bone, and fat.

Lean body mass — muscle and other non-fat tissue

Body fat — stored calories

Body Types (Somatotypes)Endomorph — large, soft, bulging body

Mesomorph — solid, large-boned

Ectomorph — slender, slight build

Endomorph Mesomorph Ectomorph

Endomorph-Characteristics

• high percentage of body fat

• short neck• large abdomen• wide hips• round, full buttocks• short, heavy legs

Mesomorph Characteristics

• firm, well-developed

muscles• large bones• muscular arms• trim waist• muscular buttocks• powerful legs

Ectomorph Characteristics

• Small bones• Thin muscles• Slender arms and

legs• Narrow chest• Round shoulders• Flat abdomen• Small buttocks

•firm, well developed muscles•large bones•muscular arms•trim waist•muscular buttocks•powerful legs

•high percentage of body fat•short neck•large abdomen•wide hips•round, full buttocks•short, heavy legs

•Small bones•Thin muscles•Slender arms and legs•Narrow chest•Round shoulders•Flat abdomen•Small buttocks

Overweight vs. Obesity• Overweight — exceed desirable body

weight by 10% according to height weight charts.

• Obese — excessive amount of body fat

• Ideal body weight — amount you would weigh with appropriate level of body fat

YOU CAN BE OBESE WITHOUT BEING OVERWEIGHT

WEIGHT CONTROL IS A MAJOR HEALTH PROBLEM IN US

It is estimated that 34 million adults are obese. Excess body fat has been linked to high blood Pressure,heart disease, diabetes, arthritis, and certain forms of cancer. For these reasons, weall need to be concerned about our weight.

BODY MASS INDEXBody Mass Index (BMI) is an estimate of total body fat based on your height and weight.

BMI does not account for body composition or fat distribution.

BMI is most valuable for evaluating degree’s of obesity.

BMI may overestimate body fat in athletes or others with a muscular built or large body frame.

BMI in the healthy range does not necessarily mean that you are fit and healthy.

BMI is only one factor in determining a person’s health risk.

According to Height and Weight Charts

This person is overweight.

This person is normal.

Formula for calculating BMI

Government Medical Guidelines established Underweight=<18.5Normal Weight= 18.5-24.9

Overweight= 24-29.9 Obesity= BMI of 30 or greater

The BMI is determined by dividing the body weight in kilograms by the height measured to the nearest meter squared.

Calculate Your BMICalculate your weight in kilograms by dividing your weight in pounds by 2.2: (________) ÷ 2.2 = _______weight in kilograms

Weight in lbsCalculate your height in meters by multiplying your height in inches by

2.54 and divide by 100:___________ x 2.54 ÷ 100 = _______ height in metersheight in inches

Square your height in meters:_______ X ______ = height squareheight in meters height in meters

BMI = Weight in Kilograms = __________Height in Meters 2

HEALTH RISK OF TOO MUCH BODY FAT

• Heart Disease• Diabetes• Stroke• Hypertension (high

BP)• Some Cancers• Sleep Apnea (pauses

in breathing)• Social discrimination

• Kidney disorders• Surgical risk• List resistant to

infections• Problem during

pregnancy• Shortened life

expectancy

FAT IS IMPORTANT BECAUSE……

• Bone density

• Protects vital organs/bones

• Stores energy

• Insulation / warmth

• Production of estrogen (Menstrual cycle)

Too little body fat is a health risk.

Menstruation

Physically active females, particularly athletes who have a low percentage of body fat:

Have increased risk of delayed onset menstruation

Have increased risk of irregular menstrual cycle May have complete cessation of menses

Critical levels: about 17% for onset of menstruation and about 22% to maintain normal cycles.

Levels change from person to person

Ideal % Body Fat

Healthy Fitness Zone

Males 10%-25%

Females 17%-32%

AGE MALES FEMALES

UP TO 30 9-15% 14-21%

30-50 11-17% 15-23%

50 & Up 12-19% 16-25%

Text Book StandardsLooking Good Feeling Good

FITNESSGRAM

METHODS TO MEASUREBODY FAT

Under water weighing

skin foldmeasurements

Analysis by electrical impedance

Measurement of body circumference

ELECTRICAL IMPEDANCE

Muscle, tendons and ligaments act as conductors. Fat acts as an insulator. The current will flow through the path of least resistance. Muscle tissue, which contains about 80% water, acts as a good conductor for the current. Fat carries far less water, thus making the current work harder to get around the fat. Thus creating a higher impedance value.

Creeping Obesity

20

slowly gain fat over time

Weight Maintenance

Input = Output

Permanent Weight Loss

•Diet•Exercise•Combination of the diet and

exercise is the BEST

WEIGHT LOSS METHODS

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Caloric Cost of Physical Activity

Calories = (# cal. burned/minute/pound) x (weight x minutes)

Example:

Calories = (.079 cal./min./lb.) x (120 lbs. x 30 min.)

calories= 284

Weight Control Myths

• Exercise does not help with weight loss.

• Spot reduction - exercising certain areas will remove fat in that area.

• Increasing activity will increase your appetite.

• Excessive fat is a glandular problem.

IDEAL BODY WEIGHT

Triceps Skinfold _____ mm+ Calf Skinfold _____ mm Percent of Body Fat _____ %Sum = _____ mm

Determine your fat weight by multiplying your weight times your percent of body fat.

Weight _____× % Fat × _____Fat Weight = _____

Determine your lean body weight (LBW) by subtracting your fat weight from your weight.

Weight _____– Fat Wt. – _____LBW = _____

IDEAL BODY WEIGHT

Body fat =12%

Lean body weight = 88%

IDEAL MINIMUM / MAXIMUMFEMALES

Ideal Minimum = Lean Body Weight = ________ = ________ lbs.(17% fat) .83 LBW .83Ideal Maximum = Lean Body Weight = ________ = ________ lbs.(32% fat) .68 LBW .68

MalesIdeal Minimum = Lean Body Weight = ________ = ________ lbs.(10% fat) .90 LBW .90Ideal Maximum = Lean Body Weight = ________ = ________ lbs.(25% fat) .75 LBW .75

Determine your ideal body weight by dividing your ideal percent of lean body weight into your lean body weight.

Lean Body Weight = ________ = ________ lbs.Ideal % LBW

How many pounds are you currently over or under your ideal body weight?