healthy body composition

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Kristee Phelps—Wellness Coordinator

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Page 1: Healthy Body Composition

Kristee Phelps—Wellness Coordinator

Page 2: Healthy Body Composition

Questions about body composition:What is body composition?What are fat-free mass, essential, and non-

essential fat, and what are their functions in the body?

How does body composition affect wellness?How are body composition and body fat

distribution measured?What is recommended body weight and how

is it determined?

Page 3: Healthy Body Composition

What is body composition?The proportion of fat and fat-free mass (muscle,

bone, organs, and water) in the body.Healthy body composition involves a high

proportion of fat-free mass and an acceptably low level of body fat, adjusted for age and gender.

How to lose fat?Through a lifestyle that includes a sensible diet

and exercise.How to add muscle mass?

Through resistance training/strength training.

Page 4: Healthy Body Composition

What are fat-free mass, essential fat, and non-essential fat, and what are their functions in the body? Fat Free mass

The non-fat component of the human body consisting of skeletal muscle, bone, organs, and water.

Essential fat The fat in the body necessary for normal body function

Includes lipids incorporated into nerves, brain, heart, lungs, liver and mammary glands.

These fat deposits are crucial for normal body functioning 3% for Men, and 12% for women.

Non-essential fat (Storage Fat) Extra fat or fat reserves stored in the body. Adipose tissue (fat cells) exists primarily just below the skin

(subcutaneous) and around major organs (visceral). The amount of storage fat varies from person to person based on many

factors: Gender, age, heredity, metabolism, diet, and activity level

Page 5: Healthy Body Composition

Fat Distribution and Assessment of Fat Distribution

Men and women and regional fat distribution:Men often carry their excess fat in the abdominal region

(apple shape/android obesity).Women often carry excess fat in the hips, thighs, and

buttocks (pear shape/gynoid obesity).

Assessment of Fat DistributionTwo simplest forms are waist circumference

measurement, and waist-to-hip calculation. Waist circumference—simply measure your waist. Right at

the umbilicus (belly button) and top of the iliac crest (top of the hip bone).

Waist-to-hip calculation—take you waist measurement divided by your hip measurement.

Page 6: Healthy Body Composition

Assessment ResultsYou are at high risk for disease if you fall

above these ranges:Men—Waist Circumference: > 40 in

Waist-to-Hip Measurement: > 0.94Women—Waist Circumference: > 35 in

Waist-to-Hip Measurement: > 0.82

Try this out with your tape measure.Partner up and calculate on your handout.

Page 7: Healthy Body Composition

How does body composition affect wellness?Think about this…

Two women who are 5’5” and weigh 130 lbs. One woman is a runner and has 15% body fat. The second woman is sedentary who has 33% body fat. Although both women are not overweight by many standards, the second woman is overfat.

Measuring body weight is not an accurate way to assess body composition because it does not differentiate between muscle weight and fat weight.

Remember that muscle is more dense that fat. A fit person can easily weigh more than an unfit person.

Page 8: Healthy Body Composition

Overweight: characterized by a body weight above a recommended range for good health; ranges are set through large scale population surveys.

Obesity: severely overweight, characterized by an excessive accumulation of body fat 25% of body weight or more as fat in men, and 32% or more as fat in women. Obesity may also be defined in terms of some measure of total body weight.

Percent Body Fat Standards for men and womenMen Women

At risk < 5% < 8%Below average 6-14% 9-22%Average 15% 23%Above average 16-24% 24-31%At risk > 25% > 32%

*These vary on age and gender, please follow the healthy standards emailed to you for your age and gender.

Page 9: Healthy Body Composition

At Risk…What does that mean?Negative Health Consequences of Obesity

Early death Death from CVD Hypertension Diabetes and insulin

resistance Gallbladder disease Cancer of the colon, prostate,

esophogus, gallbladder, ovaries, endometrium, breast, and cervix

Arthritis and gout Back Pain

Complications during pregnancy

Menstrual abnormalities Shortness of breath Sleep apnea Increased LDL and

triglycerides Decreased HDL levels Impaired heart function Impaired immune function

Page 10: Healthy Body Composition

A healthy body composition is vital for wellness throughout life. Strong scientific evidence suggests that controlling your weight will increase your life span; reduce the risk of heart disease, cancer, diabetes, insulin resistance, and back pain; increase your energy level, and improve your self-esteem

Page 11: Healthy Body Composition

How are body composition and fat distribution measured?Body Mass Index—also known as height and weight charting.

These are of limited value for athletes because they make no distinction between fat and fat-free mass. However the average person, BMI are of value to predict risk in the general population.

BMI = (weight x 703)/(height in inches)² Normal: 18-24.99; Overweight: 25-29.99; Obese: 30 + Using this criteria, 64.5 % of American adults are considered overweight or obese. Again, BMI should not be used for athletic /highly muscular individuals as it may falsely

identify them as being overweight.

Waist Circumference—use of tape measure. With a tape measure you can measure anything on your body that you are wanting to lose inches. As seen before, and what we did in our assessments.

Skinfold Method—a practical and inexpensive method. Only measure subcutaneous fat. Available at the RWC if you are a member.

Page 12: Healthy Body Composition

Other Forms of AssessmentsHydrostatic Weighing-water displacementBod Pod—Air displacementBioelectrical Impedance—Our scale is a form of this

methodUltrasound—sound waves to measure adipose tissue

thickness. InfraredCreatine ExcretionTotal Body Potassium3-Methylhistidine ExcretionMeasurement of Total Body WaterDual Energy X-ray Absorbiometry (DEXA); also used for

bone density

Page 13: Healthy Body Composition

What is recommended body weight and how is it determined? If the assessment test indicate that fat loss would be

beneficial to you, your first step is to establish a goal.

Choose a target value for percent body fat or BMI.Select a goal that is realistic for you and will ensure

good health.Keep heredity in mind when making this decision.Keep body types in mind.Talk to the wellness coordinator for healthy choices.Work on small victories first!

Page 14: Healthy Body Composition

Calculate Desirable Weight from Target BMIA. Convert your height to meters by multiplying your height

in inches by 0.0254.B. Square your height measurementC. Multiply your target BMI by your height in meters,

squared, to get your target weight in kilograms.D. Multiply your target weight kilograms by 2.2 to get your

desirable weight in pounds.Example: 190 lbs. male who is 5’7” and has a BMI of 29.9

and percent body fat of 26. He set a goal of a 26 BMI and 18 for percent body fat. What is his desirable weight?

a. 67 in x 0.0254 m/in = 1.7 mb. 1.7 m x 1.7 m = 2.89 m²c. 26 kg/m² x 2.89 m² = 75.1 kgd. 75.1 kg x 2.2 lb/kg = 165 lbs

Page 15: Healthy Body Composition

Calculate Desirable Weight from Target Body Fat Percentages

A. To determine the fat weight in your body, multiply your current weight by percent body fat.

B. Subtract the fat weight from your current weight to get your current fat-free weight.

C. Subtract your target percent body fat from 1 to get target percent fat-free weight.

D. To get your desirable body weight, divide your fat-free weight by your target percent fat-free weight.

Example: Use the same male.a. 190 lbs x 0.26 = 49.4 lbs (fat weight)b. 190 lbs – 49.4 lbs = 140.6 lbs (fat-free weight)c. 1 – 0.18 = 0.82 (target fat-free %)d. 140.6 lb ÷ 0.82 = 171 lbs.

*Target body weight: 165-171 lbs (take both the weights you figured for a target range)

Page 16: Healthy Body Composition

Body TypesEctomorphs

Tall and thin and have long arms and legs. These individuals have difficulty gaining weight and muscle no matter how much they eat or how hard they weight train. They have the body type you tend to see on ballet dancers, long-distance runners, and some basketball players. A very small proportion of the population has this type of body

Mesomorphs Muscular, shorter, and have stocky arms and legs. These people are

strong and tend to gain muscle mass when they do strength training. They may find it difficult to lose weight, but they excel in power activities like soccer, softball, and sprinting.

Endomorphs Shaped like apples or pears (android or gynoid) and carry more body fat.

Their bodies resist losing weight and body fat no matter how restrictive they are with their eating. These body types are resistant to famine and starvation. They excel in activities like weight lifting.

Page 17: Healthy Body Composition

Common QuestionsIs spot reducing effective?

Losing fat in a specific area of the body by doing exercises for those parts. They only contribute to fat loss only to extent that exercises burn calories. The only way you can reduce fat in any specific area is to create an overall negative energy balance. Take in less energy (food) than you use up in through exercise and metabolism.

How does exercise affect body composition? Cardiovascular training burns calories, thereby creating a

negative energy balance. Weight training increases muscle mass, which maintains a high metabolic rate and helps improve body composition. Muscle mass burn the calories at rest. So combining both elements is a quick way to cut body fat.

Page 18: Healthy Body Composition

Any other questions?