NUTRITION AND THE BODY COMPOSITION ASSESSMENT/PROGRAM

1. NUTRITION AND THE BODY COMPOSITION ASSESSMENT/PROGRAM

2. BACKGROUND AND RATIONALE • TO PROVIDE GOALS THAT PROMOTE: • PHYSICAL FITNESS • HEALTH • READINESS • Ensure you’re physically capable of performing duties.

3. BACKGROUND AND RATIONALE (con’t) • Semi-annual screening to measure body fat. • NAVY policy is… • MARINE CORPS policy is… • Measuring of those individuals who exceed maximum weight standard for their height (since muscle is more dense than fat).

4. DISCUSSION • Your ability to sustain a good physical fitnessprogram and maintain healthy body fat composition is closely linked to your personal nutritional habits. • The Body Composition Assessment/Program, coupled with a sound physical fitness and nutrition program, contributes to the health and well being of every Sailor and Marine.

5. Standards

6. Age (Years) 17 – 39 40 – 40+ Male 22% 23% Female 33% 34% USN Standard The upper allowable body fat limits:

7. Male 18% Female 26% USMC Standard The upper allowable limits:

8. MIDSHIPMEN REQUIREMENTS • Physical Fitness Assessment (PFA) twice a year • The PFA includes a height/weight measurement with a Body Composition Assessment (if out of standards). • Failure of any part of the PFA results in a complete failure of the PFA. • 3 failures during any 4-year period may trigger: • Performance Review Board (PRB) and/or • Dismissal from NROTC program.

9. ACTIVE DUTY PERSONNEL All active duty personnel serving with an NROTC unit are expected to meet the same standards as midshipmen, per their military service requirements.

10. REMEDIAL PT • Members who exceed body fat composition limits shall participate in command-directed remedial PT. • Goals of remedial program are to: • Condition members in a progressive manner to meet prescribed standards. • Provide challenging conditioning sessions. • Use a spectrum of aerobic conditioning, resistance conditioning, and other related exercises. • Afford the member the opportunity to rebuild himself/herself.

11. PHILOSOPHY OF REMEDIAL PT • Remedial PT is not punitive. • Remedial PT encourages improvement in overall fitness.

12. Questions?

13. PROCEDURES FOR MEASURING HEIGHT/WEIGHT AND BODY FAT COMPOSITION

14. HEIGHT MEASUREMENT • Marines and Marine Options must use a standard, non-stretching tape. • Weight scales that have a height measuring device will not be used. • Sailors and Navy Options do not have this measuring device restriction.

15. HEIGHT MEASUREMENT (con’t) • Remove shoes. • Stand with feet together and flat on the deck. • Have height measurements recorded. • The Navy rounds fractions of an inch up to the nearest ½ inch. • The Marine Corps rounds fractions less than ½ inch, down, and rounds fractions more than ½ inch, up.

16. WEIGHT MEASUREMENT • Weight is measured using a calibrated balance beam scale. (Navy may use a digital scale.) • Members will wear the appropriate PT uniform. • One-pound reduction for clothing, regardless of how the member is dressed. (No other weight reductions are allowed.) • Measure and record member’s weight. • The Navy rounds fractions of a pound down to the nearest whole pound. • The USMC rounds fractions less than ½ pound, down, and rounds fractions more than ½ pound, up.

17. HEIGHT/WEIGHT DETERMINATION If body weight exceeds the maximum standard for a members’ height, the member is immediately measured for body fat composition.

18. MEASUREMENT OF BODY FAT COMPOSITION • DoD uses the circumference-based method of measurement. No substitute methods are permitted. • Represents best approach that can be applied worldwide. • Applied with minimal error (+/- 3 TO 4%). • Emphasis on abdominal circumference (the site of body fat deposition most associated with health risks).

19. MALE MEASUREMENTS • Standing height. Marines have height re-measured and rounded up to nearest ½”. • Measure neck circumference on bare skin and round up to nearest ½”. • Measure abdomen circumference at the navel, on bare skin after exhalation. Round measurement to the nearest ½”.

20. FEMALE MEASUREMENTS • Standing height. Marines have height re-measured and rounded up to nearest ½”. • Measure neck circumference on bare skin and round up to nearest ½”. • Measure waist circumference at the thinnest portion of the abdomen on bare skin and after exhalation. • Measure hip circumference taken over lightweight, loose fitting gym shorts. • “Shaping” garments shall not be worn during measurement.

21. BODY FAT CALCULATIONS Calculations of body fat percentage are made via appropriate tables found in OPNAVINST 6110.1 or MCO P6100.12.

22. MARINE CORPS EXCEPTION • For a Marine who exceeds body fat standards, it is possible for the Commander to consider that Marine within physical performance standards. To qualify for consideration, a Marine must: • Possess a current 1st class PFT score, and • Have a body fat estimation that does not exceed the standard for his/her height by more than 4%. • This is a reasonable exception, not a rule.

23. ADMINISTRATIVE PROCEDURES • Midshipmen who fail to meet the prescribed standards at any time during their 4th class year may be placed on probation. • Midshipmen who fail to meet the required standards prior to the start of their 3rd class year may be placed on Leave of Absence (LOA) or recommended for disenrollment. • College Program midshipmen who fail to meet the standards may not be admitted to advanced standing.

24. ADMINISTRATIVE PROCEDURES (con’t) • 3rd, 2nd, and 1st class midshipmen who exceed the height/weight body fat composition may be: • Referred to a Performance Review Board (PRB) • Recommended for disenrollment.

25. ADMINISTRATIVE PROCEDURES (con’t) All midshipmen who fail to meet standards will be placed on a command-directed physical conditioning program.

26. SEAMAN TO ADMIRAL-21 • An STA-21 member who exceeds the height/weight body fat composition limits shall be required to participate in a command-directed physical conditioning program. • If the member fails 3 body fat composition tests in a 4-year period, he/she shall be processed for administrative separation.

27. MECEPs • A MECEP who does not meet standards shall be placed on a command Body Composition Program (BCP). • Appropriate entries will be made at the time he/she is placed in the BCP. • The Marine has 6 months to conform to acceptable standards. Can be granted an extension or separated after 6 months. • No extension allowed if Marine participates a second time in BCP. • If goals are not met after second 6-month BCP, Marine is processed for separation. • Marine immediately processed for separation if he/she requires a third BCP.

28. OTHER POTENTIAL ADMINISTRATIVE PROCEDURES • Administrative entry in permanent record book. • Adverse evaluation or fitness report. • Ineligibility or non-recommendation for promotion or frocking. • Ineligibility for transfer.

29. OTHER POTENTIAL ADMINISTRATIVE PROCEDURES (con’t) • Denied reenlistment or retention. • Denied special schools. • Denied appointment to commissioned grade.

30. NUTRITION AND STAYING AWAY FROM THE BODY FAT COMPOSITION PROGRAMS

31. DEFINITION OF NUTRITION • NUITRITION IS: • The science of nourishment, and • The study of nutrients and the processes by which organisms utilize them.

32. NUTRIENTS FOUND IN FOOD • CARBOHYDRATES • PROTEIN • FAT • VITAMINS • MINERALS • WATER

33. CALORIC VALUE OF NUTRIENTS • A calorie is a measure of energy available to the body. • One gram of carbohydrate supplies the body with 4 calories. • One gram of protein supplies the body with 4 calories. • One gram of fat supplies the body with 9 calories. • Vitamins, minerals, and water provide no calories.

34. CARBOHYDRATES • Carbohydrates are sugars and starches in food. • COMPLEX: Bread, rice, pasta, potatoes, cereals, and whole grains • SIMPLE: Fruits and vegetables • It is recommended that a daily diet contain approximately 55-60% carbohydrates.

35. PROTEINS • Proteins build and repair body tissue. • Proteins serve to form enzymes, hormones, and antibodies. • Proteins are classified as either: • COMPLETE: Containing large amounts of essential amino acids. (Beef, chicken, fish, poultry, eggs, milk, and cheese) • INCOMPLETE: Deficient in one or more of the essential amino acids. A complete protein can be made by combining two or more incomplete proteins. (Legumes, grains, and vegetables) • Daily diet should contain approx 12-15% proteins.

36. FATS • Fats are made up of oils in foods; stored in the body as triglycerides. (Vegetable oils, butter, margarine, etc.) • Fats are also present in animal foods (such as beef, chicken, and dairy products). • We need some fat in our diets, since: • Fat aides in the manufacture of antibodies. • Fats carry certain vitamins. • Fat deposits cushion and insulate vital organs. • Fat insulates nerves for neural transmission. • Daily diet should contain a minimum of 15-25 grams of fat, but overall fat intake should not exceed 30% of daily caloric consumption.

37. FIBER • Dietary fiber is found only in plant food and is the indigestible part of the plant. • Two types of fiber: • SOLUBLE: Helps lower cholesterol and can be found in fruits and vegetables. • INSOLUBLE: Increases the bulk of food and helps speed the passage of food through the digestive tract. Sources include fruits with edible skins, whole grains and breads, and whole grain cereals. • Fiber is calorie-free; however, foods rich in fiber usually contain calories. • Daily diet should contain 25-30 grams of fiber.

38. QUESTIONS?

39. HOW TO LOSE FAT • Moderately restrict caloric intake based upon your Basal Metabolic Rate (BMR). • Perform regular aerobic exercise, combined with strength training. • Maintain low-fat/high fiber diet. • Assume behavioral/lifestyle changes that include the first three principles.

40. ADHERRING TO ONLY ONE PRINCIPLE . . . • You may initially lose body fat. • At some point, reduction will slow or stop altogether. • You may regain lost fat. Assume behavioral & lifestyle changes that include the first three principles!

41. CALORIC INTAKE • If you don’t limit your caloric intake, the result will be body fat gain. • The human body converts to FAT all calories it does not use. • “Fat-free” does not mean “calorie-free.”

42. WHAT IF YOU DON’T EXERCISE? • You monitor/watch caloric intake. • Your BMR lowers, due to decrease in caloric intake. • Body fat loss plateaus, due to adaptation. • Safe body fat loss is 1-2 pounds per week. • Other body fat loss claims are bogus, as you most likely lose fluids, not body fat.

43. TEMPORARY DIETING • Do not diet temporarily. • A diet deprives; a diet restricts. • Instead, change your lifestyle/habits. • Eat a healthy and balanced diet. • Exercise regularly. KEEPING BODY FAT OFF IS A LIFESTYLE CHANGE!

44. FOOD INTAKE LOG • Self-monitor daily food intake to become aware of intake and habits. • What do you want to watch for?

45. FOOD INTAKE LOG (con’t) • How much fat do I really eat? • American foods are high in fat content. • How many calories do I really eat? • American portion sizes continue to grow. • Think fiber and think small, lean meat portions and non-processed foods. • When is my first meal of the day? • Don’t skip breakfast (or other meals).

46. FOOD INTAKE LOG (con’t) • Do I skip meals? • Don’t! • Recommend 6 small meals per day to maintain consistent glycogen levels. • Do I eat when anxious or upset? • Don’t use food for comfort. • How many servings of fruits and vegetables do I eat per day?

47. EXERCISE LOG • Self-monitor your exercise patterns. • How many days a week do I exercise and for how long? • Do I do strength training? • Do I go long periods of time without exercising?

48. FOOD AND EXERCISE LOGS MOST PEOPLE TEND TO UNDERESTIMATE THEIR FOOD INTAKE AND OVERESTIMATE THEIR ACTIVITY LEVEL.

49. WEIGH YOURSELF • Weighing yourself often is a good idea, but consider that: • Weight can vary throughout the day. • Weight can vary from scale to scale. • The scales should not be avoided because you’ve been overindulging.

50. WEIGH YOURSELF (con’t) • Remember that muscle mass weighs more than fat. • Institute a sound nutritional and exercise program to include strength training. • Weight will “redistribute” initially -- lose body fat and gain muscle mass. • Use circumference measurements to gage. • Inches lost are more significant than pounds lost. • Weigh and take measurements weekly: • On the same scales. • Wearing the same clothing. • At the same time of day.