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The Basics of Body Composition

The Basics of Body Composition. There is no single ideal body weight, size, shape, or body type for everyone. Term to Know. Ectomorph Body type characterized by a low percentage of body fat, small bone size, and a small amount of muscle mass and size. Your Body Type.

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The Basics of Body Composition

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  1. The Basics of Body Composition There is no single ideal body weight, size, shape, or body type for everyone.

  2. Term to Know Ectomorph Body type characterized by a low percentage of body fat, small bone size, and a small amount of muscle mass and size. Your Body Type A person with the ectomorph body type has a lean appearance, often with long, slender arms and legs.

  3. Term to Know Mesomorph Body type characterized by a low-to-medium percentage of body fat, medium-to-large bone size, and a large amount of muscle mass and size. Your Body Type A person with the mesomorph body type appears muscular and well-proportioned.

  4. Term to Know Endomorph Body type characterized by a high percentage of body fat, large bone size, and a small amount of muscle mass and size. Your Body Type The endomorph body type is characterized by a round face, short neck, and wide hips.

  5. Term to Know Lean body weight The combined weight of bone, muscle, and connective tissue. Your Body Weight There is no one ideal weight, but there are healthy ranges for each individual. When you compare two people of the same size, one may weigh more because they have more lean body weight.

  6. Term to Know Body Mass Index (BMI) A way to assess body size in relation to your height and weight. Your Body Weight One way to determine if your weight is within a healthy range is by using Body Mass Index (BMI).

  7. Term to Know Body composition The relative percentage in your body of fat to lean body tissue, including water, bone, and muscle. Body Composition Physical activity and nutrition affect body composition.

  8. Term to Know Overweight A condition in which a person is heavier than the standard weight range for his or her height. Body Composition Being overweight is sometimes, but not always, the result of excess body fat. Being overweight is sometimes, but not always, the result of excess body fat. • Being overweight: • may lead to obesity • can present a high risk to your health.

  9. Term to Know Essential fat The minimum amount of body fat necessary for good health. Body Composition Essential fat is necessary for these reasons: • It insulates your body. • It cushions you internal organs. • It provides you with a source of stored energy that enables you to meet your body’s fuel needs.

  10. Term to Know Excessive leanness Having a percentage of body fat that is below the acceptable range for your age and gender. Overfat Carrying too much body fat for your age and gender. Body Composition and Functional Health If you carry too little body fat you have excessive leanness. If you carry too much body fat you are overfat.

  11. Influences on Body Fat Heredity is not the only factor that plays a role in body size and shape. Although you cannot control the number of fat cells in your body, you can control their size.

  12. Lifestyle Behaviors Body composition is affected by eating patterns and activity level. By eating healthfully and maintaining an active lifestyle, you can help control your body composition now and as you get older.

  13. Terms to Know Calorie intake The total number of calories you take in from food. Calorie expenditure The total number of calories you burn or expend. The Energy Equation To manage your weight and stay healthy, your body needs to maintain an energy balance. Energy balance is determined by calorie intake and calorie expenditure.

  14. Term to Know Metabolism The process by which the body converts calories from food to energy. The Energy Equation Metabolism is an ongoing process that occurs even when you are at rest.

  15. Term to Know Resting metabolic rate (RMR) The amount of calories you expend for body processes while at rest. The Energy Equation The rate at which your body uses energy varies from person to person and during different physical activities. Your calorie expenditure is determinedby your resting metabolic rate (RMR), and how physically active you are each day.

  16. The Energy Equation Factors That Shape Your RMR Gender Age Heredity Eating Habits Calorie Intake Physical Activity and Exercise

  17. Weight Control and Physical Activity The number of calories you burn through physical activity will vary because of several factors. • The number, size, and weight of body parts that you work • The intensity of your workout • The duration of your activities

  18. Term to Know Girth The distance around a body part. Body Circumference The body-circumference test measures girth.

  19. Body Circumference Body fat is stored differently in males and females. • In males, body fat accumulates around the waist. • In females, body fat accumulates around the hips.

  20. Body Circumference To measure body circumference, males should follow these steps: • Measure your weight in pounds. • Measure your girth at the waistline. • Use the body fat percentage chart on page 160 to determine your percentage of body fat.

  21. Body Circumference To measure body circumference, females should follow these steps: • Measure your height. • Measure the girth of your hips at the widest point. • Use the body fat percentage chart on page 160 to determine your percentage of body fat.

  22. Term to Know Calipers Tweezerlike device used to pinch a fold of skin surrounding adipose tissue. Skinfold Measures Another method used to evaluate body composition is skinfold measurement using calipers.

  23. Healthful Strategies to Manage Weight These guidelines can help you to improve your eating and manage body weight: Evaluate your needs Be realistic Design a personal plan Become physically active Keep track of your progress

  24. Nutrition and Physical Activity To effectively make changes to your weight and body composition, you need to understand the relationship between: • your eating plan, and • your level of physical activity. Each can be used to control your weight and body composition.

  25. Nutrition and Physical Activity The healthiest and most effective method to lose or gain weight is to combine: • a healthful eating plan, and • a program of regular activity or exercise.

  26. Term to Know Nutrient-dense foods Foods that are high in nutrients as compared with their calorie content. Nutrition and Physical Activity To lose weight: • Adjust your eating plan by reducing calories and consuming nutrient-dense foods. • Increase calorie expenditure through physical exercise.

  27. Nutrition and Physical Activity To gain weight: • Consume more calories while maintaining your physical activity level. • Increase calorie intake by increasing consumption of complex carbohydrates. • Eat more than the minimum number of servings from each food group. • Follow a supervised resistance-training program.

  28. Nutrition and Physical Activity To maintain your weight: • Maintain a healthful eating plan. • Maintain the same amount of calorie intake. • Engage in a moderate level of physical activity.

  29. Benefits of Achieving Your Goals Increase your energy Increase your self-esteem Reduce your stress levels Reduce your risk for developing diseases

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