body composition. can use body composition charts using height and weight body composition –refers...
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Body Composition
Body Composition
Can use body composition charts using height and weight body composition– Refers to both the fat and non fat
components of the body
Fat tissue– = % body fat
Non fat (lean tissue)– Muscles, tendon,
bones = lean body weight
Body CompositionFemale avg. body comp.– 20-25% fat (sedentary)Female endurance athlete– 10-18%Average male– 12-15% fatMale endurance athlete– 8-12%Recommended that body fat % doesn’t get below 3% in males and 12% in females
Obesity: extreme amount of excessive fat
Females– Over 30% body fat
Males– Over 20% body fat
Obesity
Factors that determine amount of fat in the body– The number of adipose cells (fixed)– The size of the adipose cell
Change in cell size not number– Exchange rate
Liquid fat moves in and out of the cell according to the energy needs of the body
Assessment Methods of Body Comp
Hydrostatic, underwater, weighingMeasurement of electrical impedanceMeasurement of skinfold thicknessBod Pod, uses air
Assessing Caloric Balance
Caloric balance = # of calories consumed- # of calories expended– # of calories someone needs is variable
Based on weight and energy expenditure– In general you should not eat below 1500
calories per dayLead to loss of LBM = feeling weak and tired
Your Estimated Caloric Need1. take your body weight and multiply it by 10– Ex. If you weigh 125lbs– 125x10=1250
2. Multiply the number you get by 1.7– Ex. 1250x1.7 = 2125 calories per day you will
need to maintain a body wt. of 125
3. If you need to decrease your body weight– Decrease your caloric intake from 250-500
calories a day– Safe to lose 1-2 lbs per week– Able to maintain your body weight and maintain
optimal performance
To keep your caloric intake balance, balanced you will need to understand how to take calories and change them into grams– CHO = 4 calories per gram
55-60 % daily– Protein = 4 calories per gram
15% daily– Fat = 9 calories per gram
20-30% daily– Alcohol = 7 calories per gram
Estimated Caloric Balance
College athletes – 2000-5000 calories a day
Endurance athletes– Up to 7000 calories per day
What do you need?
CHO @ 60% daily =– Ex. If you ate 2000 calories a day, 60% of
that is 1200 calories from CHO =300g of CHO
– 2000 cal x .6 = 1200– 1200 / 4 = 300 g
Methods of Weight LossWeight loss through dieting alone is an ineffective means of weight control. – Only successful about 2% of the timeJust exercising can be just as difficult but it has its advantages– Increased cardiorespiratory, strength
and flexibilityThe best way is to combine the 2
Methods of weight loss
Dieting– 34-45% weight decrease is from muscle
mass
Dieting + Exercise– 80-90% weight
loss is fat tissue
– Goal is to lose 1/5 -2 lbs per week
Methods for gaining weight
Goal: to increase lean body mass– Accomplished by increasing work outs and
increasing dietary intake appropriately– Gain 1-2 lbs per week– Need to burn more calories than you
consume