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BODY COMPOSITION

BODY COMPOSITION. THE RELATIVE COMPARISON OF BODY FAT TO LEAN BODY MASS (MUSCLE, BONE, ORGANS). OR FAT WEIGHT COMPARED TO FAT FREE WEIGHT. BODY WEIGHT = 200 LBS. %BODY FAT = 20% FAT WEIGHT = 40 LBS FAT FREE WEIGHT = 160 LBS. BODY FAT. NORMAL PHYSIOLOGICAL FUNCTIONING

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BODY COMPOSITION

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  1. BODY COMPOSITION THE RELATIVE COMPARISON OF BODY FAT TO LEAN BODY MASS (MUSCLE, BONE, ORGANS). OR FAT WEIGHT COMPARED TO FAT FREE WEIGHT BODY WEIGHT = 200 LBS. %BODY FAT = 20% FAT WEIGHT = 40 LBS FAT FREE WEIGHT = 160 LBS

  2. BODY FAT • NORMAL PHYSIOLOGICAL FUNCTIONING • PROTECTION OF ORGANS FROM BODILY HARM • INSULATION AND BODY TEMPERATURE REGULATION • ENERGY STORAGE

  3. WHY KNOW YOUR BODY COMPOSITION ? • EVALUATE YOUR HEALTH • BETTER PLAN A PROGRAM OF WEIGHT CONTROL • EVALUATE YOUR PROGRESS ON EXERCISE AND NUTRITION PROGRAM

  4. METHODS OF ESTIMATING BODY COMPOSITION: SKINFOLD FAT TISSUE MEASURED WITH A CALIPER AT VARIOUS LANDMARKS ON THE BODY.

  5. UNDERWATER WEIGHING BODY VOLUME DETERMINED BY WATER DISPLACED. BODY DENSITY DETERMINED BY BODY WEIGHT IN WATER.

  6. BIOELECTRICAL IMPEDANCE INSTRUMENT THAT MEASURES THE SPEED OF ELECTRICAL IMPULSES THROUGH THE BODY MUSCLE IS A BETTER CONDUCTOR THAN FAT

  7. HEIGHT/WEIGHT CHART OLD METHOD BASED ON AVERAGES FOR FRAME SIZE NO CONSIDERATION FOR PERCENT BODY FAT

  8. WHAT IS RECOMMENDED % BODY FAT? 14% - 17% MALES - 18% - 24% FEMALES -

  9. 2 TYPES OF BODY FAT ESSENTIAL FAT FAT THAT IS STORED IN THE ORGANS AND TISSUES OF THE BODY. ESSENTIAL FAT IS THE BARE MINIMUM FAT THAT IS REQUIRRED FOR NORMAL BODY FUNCTIONING. MEN 2%-4% WOMEN 10%-12% (CHILD BEARING)

  10. STORAGE FAT ADIPOSE TISSUE FOR INSULATION, PROTECTION, AND TEMPERATURE REGULATION 8% - 12% FOR MALES AND FEMALES EXCESS STORAGE FAT CONTRIBUTES TO A HIGHER RISK FOR HEART DISEASE AND OTHER HEALTH RELATED PROBLEMS

  11. FAT CELL FORMATION AND ITS CONSEQUENCES • FAT CELLS ARE FORMED DURING THE LAST MONTH OF FETAL DEVELOPMENT AND CONTINUE TO FORM UNTIL THE EARLY 20’S. • FAT CELL FORMATION IS ESPECIALLY RAPID DURING THE FIRST FEW YEARS OF LIFE • AFTER YOUR 20’S, THE NUMBER OF FAT CELLS ARE SET, BUT THEY CAN INCREASE IN SIZE. • OVERFEEDING CHILDREN CAN LEAD TO A LIFETIME OF OBESITY.

  12. How much body fat?

  13. CALORIE - ? The amount of energy it takes to raise the temperature of one kilogram of water one degree centigrade; aka. UNIT OF ENERGY DERIVED FROM FOOD HOW MANY CALORIES DOES IT TAKE TO BURN ONE POUND OF BODY FAT? 3500 CALORIES

  14. EQUATION FOR WEIGHT CONTROL : CALORIES IN - CALORIES OUT = NET CALORIC BALANCE IN OTHER WORDS . . . TAKE IN MORE CALORIES THAN YOU BURN … YOU GAIN WEIGHT. BURN MORE CALORIES THAN YOU TAKE IN … YOU LOSS WEIGHT

  15. CALORIES IN - CALORIES OUT =NET CALORIC BALANCE PURPOSE OF CALORIES IN (EATING AND DRINKING): • TO MEET METABOLIC NEEDS OF BODY • TO SUPPLY FUEL FOR PHYSICAL ACTIVITY HOW DO YOU BURN CALORIES? • METABOLISM • PHYSICAL ACTIVITY LOSS WEIGHT, STAY THE SAME, OR GAIN WEIGHT

  16. HOW MANY CALORIES CAN YOU BURN IN ONE MINUTE BY EXERCISING IN YOUR TRAINING HEART RATE ZONE? 8-15 CALORIES PER MINUTE

  17. Somatotype = Body Type • Endomorph – large, soft bulging body and pear-shaped appearance *most dangerous body type • Ectomorph – slender, slight build • Mesomorph – solid, muscular, and large-boned physique

  18. IF WEIGHT LOSS IS DESIRED, WHAT IS THE RECOMMENDATION FOR SAFE, PROPER, AND LONG-TERM WEIGHT LOSS? 1 - 2 POUNDS / WEEK (AMERICAN MEDICAL ASSOCIATION) TO INSURE QUALITY NUTRIENTS TO MEET THE BODY’S NEEDS PROPER DIET EXERCISE TO INCREASE YOUR METABOLISM

  19. Carbohydrates Food source: function in the body: Calories per gram: Recommended % of calories in diet: Actual % of calories in an average U.S. diet: Grains, breads, veggies, fruits, pastas Primary source of fuel 4 60 - 70 45 - 55

  20. FATS Food source: function in the body: Calories per gram: Recommended % of calories in diet: Actual % of calories in an average U.S. diet: MEATS, POULTRY, WHOLE MILK PRODUCTS, VEGETABLE OILS INCREASES LIPIDS IN THE BLOOD THAT LEADS TO DEPOSITS IN THE ARTERIES 9 20 - 30 40 - 50

  21. PROTEIN Food source: function in the body: Calories per gram: Recommended % of calories in diet: Actual % of calories in an average U.S. diet: MEATS, FISH, POULTRY, DAIRY PRODUCTS, EGGS AMINO ACIDS TO BUILD MUSCLE, ORGANS, HORMONES, AND ENZYMES 4 12 - 15 15 - 20

  22. EXCESS CALORIES OF CARBOHYDRATES, FATS, AND PROTEINS ARE ALL CONVERTED TO ... BODY FAT

  23. FAT INTAKE SHOULD BE BASED UPON: • YOUR BODY WEIGHT • YOUR PERSONAL AND FAMILY HISTORY OF HEART DISEASE • YOUR BLOOD CHOLESTEROL LEVEL YOUR PHYSICAL ACTIVITY LEVEL Only 20 to 30 percent of your total calories should be from dietary fat.

  24. What food source does your body utilize most during exercise? Carbohydrates

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