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 • ESTIMATING BODY FAT • Semi-annual screening • NAVY policy is… • MARINE CORPS policy… • Measures those individuals who exceed maximum weight standard for their height • Muscle more dense than fat.

4. DISCUSSION • Your ability to sustain a good physical fitnessprogram, as well as 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. 1U.S. Navy Standard. The upper allowable body fat limits: Age (Years) 17 – 39 40 – 40+ Male 22% 23% Female 33% 34%

7. Male 18% Female 26% U.S. Marine Corps Standard. The upper allowable Marine Corps 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) • Dismissal from NROTC program

9. ACTIVE DUTY PERSONNEL • Any active duty personnel serving with an NROTC unit (ECP, MECEP, Seaman to Admiral, etc.) 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 • Goal of a remedial physical conditioning program is: • To condition members in a progressive manner to meet prescribed standards • To provide challenging conditioning sessions • To use a spectrum of aerobic conditioning, resistance conditioning, and other related exercises • To afford the member the opportunity to rebuild themselves

11. PHILOSOPHY OF REMEDIAL PT • IT IS NOT PUNITIVE • REMEDIAL PT ENCOURAGES IMPROVEMENT IN OVERALL FITNESS

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

13. 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

14. HEIGHT MEASUREMENT • Remove shoes • Stand with feet together and flat on the deck • Have height measurements recorded • The U.S. Navy rounds fractions of an inch up to the nearest ½ inch • The U.S. Marine Corps rounds fractions less than ½ inch, down, and rounds fractions more than ½ inch, up

15. 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 U.S. Navy rounds fractions of a pound down to the nearest whole pound • The U.S. Marine Corps rounds fractions less than ½ pound, down, and rounds fractions more than ½ pound, up

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

17. 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 • HAS (+/- 3 TO 4% ERROR) • EMPHASIS ON ABDOMINAL CIRCUMFERENCE • THE SITE OF BODY FAT DEPOSITION MOST ASSOCIATED WITH HEALTH RISKS

18. MALE MEASUREMENTS • 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”

19. FEMALE MEASUREMENTS • MARINES HAVE HEIGHT RE-MEASURED AND ROUNDED UP TO NEAREST ½” • MEASURE NECK CIRCUMFERENCE ON BARE SKIN AND ROUND UP TO THE 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 • CONTROL-TOP PANTYHOSE, SPANDEX TIGHTS, AND OTHER “SHAPING” GARMENTS SHALL NOT BE WORN DURING MEASUREMENT

20. BODY FAT CALCULATIONS • CALCULATIONS OF BODY FAT PERCENTAGE ARE MADE VIA APPROPRIATE TABLES FOUND IN OPNAVINST 6110.1F OR MCO P6100.12

21. MARINE CORPS EXCEPTION • FOR A MARINE THAT EXCEEDS BODY FAT STANDARDS, IT IS POSSIBLE FOR THE COMMANDER TO CONSIDER THAT MARINE WITHIN PHYSICAL PERFORMANCE STANDARDS. IN ORDER TO QUALIFY FOR CONSIDERATION A MARINE MUST: • POSSESS A CURRENT FIRST CLASS PFT SCORE & 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

22. 3RD, 2ND, AND 1ST CLASS MIDSHIPMEN MAY BE: • REFERRED TO A PERFORMANCE REVIEW BOARD • RECOMMENDED FOR DISENROLLMENT

23. ADMINISTRATIVE PROCEDURES • MIDSHIPMEN WHO FAIL TO MEET THE PRESCRIBED STANDARDS AT ANY TIME DURING YOUR 4TH CLASS YEAR MAY BE PLACED ON PROBATION • MIDSHIPMEN WHO FAIL TO MEET THE REQUIRED STANDARDS PRIOR TO THE START OF THE 3RD CLASS YEAR MAY BE: • PLACED ON LEAVE OF ABSENCE • RECOMMENDED FOR DISENROLLMENT • COLLEGE PROGRAM MIDSHIPMEN MAY NOT BE ADMITTED TO ADVANCED STANDING

24. ADMINISTRATIVE PROCEDURES • 3rd, 2nd, AND 1st CLASS MIDSHIPMEN MAY BE REFERRED TO A PRB AND POSSIBLY RECOMMENDED FOR DISENROLLMENT • ALL MIDSHIPIMEN WHO FAIL TO MEET STANDARDS WILL BE PLACED ON COMMAND DIRECTED PHYSICAL CONDITIONING

25. SEAMAN TO ADMIRAL-21 CANDIDATES • SHALL BE REQUIRED TO PARTICIPATE IN A COMMAND DIRECTED PHYSICAL CONDITIONING PROGRAM • IF THE MEMBER FAILS THREE BODY-FAT COMPOSITION TESTS INA 4-YEAR PERIOD THEY SHALL BE PROCESSED FOR ADMINISTRATIVE SEPARATION

26. MECEP • SHALL BE PLACED ON A COMMAND BODY COMPOSITION PROGRAM • APPROPRIATE ENTRIES WILL BE MADE AT THE TIME THE MARINE IS PLACED IN THE BCP • THE MARINE HAS SIX MONTHS TO CONFORM TO ACCEPTABLE STANDARDS. CAN BE GRANTED AN EXTENSION OR SEPARATED AFTER SIX MONTHS • NO EXTENSION ALLOWED IF MARINE PARTICIPATES A SECOND TIME IN BCP • IF GOALS NOT MET AFTER SECOND SIX-MONTH BCP, MARINE IS PROCESSED FOR SEPARATION • MARINE IMMEDIATELY PROCESSED FOR SEPARATION IF THE MARINE REQUIRES A 3RD BCP

27. OTHER POTENTIAL ADMINISTRATIVE PROCEDURES OR REPERCUSSIONS

28. OTHER POTENTIAL ADMINISTRATIVE PROCEDURES FOR SAILORS AND MARINES • 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 FOR SAILORS AND MARINES • 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 • NUTRITION IS THE SCIENCE OF NOURISHMENT, AND THE STUDY OF NUTRIENTS AND THE PROCESSES BY WHICH ORGANISMS UTILIZE THEM

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

33. CALORIC VALUE OF NUTRIENTS • CALORIE: A CALORIE IS A MEASURE OF ENERGY AVAILABLE TO THE BODY • ONE GRAM OF CARBOHYDRATE SUPPLIES THE BODY WITH FOUR CALORIES • ONE GRAM OF PROTEIN SUPPLIES THE BODY WITH FOUR CALORIES • ONE GRAM OF FAT SUPPLIES THE BODY WITH NINE 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 TISSUES. • 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: THESE PROTEINS ARE DEFICIENT IN ONE OR MORE OF THE ESSENTIAL AMINO ACIDS. YOU CAN MAKE A COMLETE PROTEIN BY COMBINING TWO OR MORE INCOMPLETE PROTEINS • LEGUMES, GRAINS, AND VEGETABLES • IT IS RECOMMENDED THAT A DAILY DIET CONTAIN APPROXIMATELY 12 – 15% PROTEINS

36. FATS • FATS ARE MADE UP OF OILS FOUND IN FOODS, AND THEY ARE STORED IN THE BODY AS TRIGLYCERIDES • VEGETABLE OILS, BUTTER, MARGARINE, SHORTENING, LARD • FATS ARE ALSO PRESENT IN ANIMAL FOODS SUCH AS BEEF, CHICKEN AND DAIRY PRODUCTS • WE ALL NEED SOME FAT IN OUR DIETS • FAT AIDES IN THE MANUFACTURING OF ANTIBODIES • FATS CARRY CERTAIN VITAMINS • FAT DEPOSITS CUSHION AND INSULATE VITAL ORGANS • FAT INSULATES NERVES FOR NEURAL TRANSMISSION • IT IS RECOMMENDED THAT A DAILY DIET CONTAIN A MINIMUM OF 15-25 GRAMS OF FAT • OVERALL FAT INTAKE SHOULD NOT EXCEED 30% OF DAILY CALORIC CONSUMPTION

37. FIBER • FIBER IS FOUND ONLY IN PLANT FOOD AND IS THE INDIGESTIBLE PART OF THE PLANT • THERE ARE 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 • IT IS RECOMMENDED THAT YOU CONSUME 25 – 30 GRAMS OF FIBER PER DAY

38. QUESTIONS

39. PRINCIPLES TO ATTAIN BODY FAT LOSS • MODERATELY RESTRICT CALORIC INTAKE BASED UPON YOUR BASAL METABOLIC RATE • PERFORM REGULAR AEROBIC EXERCISE, COMBINED WITH STRENGTH TRAINING • MAINTAIN LOW-FAT/HIGH FIBER DIET • ASSUME BEHAVIORAL/LIFESTYLE CHANGES THAT INCLUDE THESE 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 THESE FIRST THREE PRINCIPLES

41. CALORIC INTAKE • IF YOU DON’T WATCH YOUR CALORIC INTAKE • YOU EAT ANYTHING AS LONG AS IT’S LOW-FAT OR FAT-FREE • THE HUMAN BODY CONVERTS ALL CALORIES IT DOES NOT USE TO FAT • FAT-FREE DOES NOT MEAN CALORIE-FREE

42. WHAT IF YOU DON’T EXERCISE • YOU MONITOR/WATCH CALORIC INTAKE • YOUR BASAL METABOLIC RATE LOWERS DUE TO DECREASE IN CALORIC INTAKE • BODY FAT LOSS PLATEAUS DUE TO ADAPTATION • REMEMBER, SAFE BODY FAT LOSS IS ONE TO TWO 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 • THE WORD “DIET” IMPLIES SOMETHING YOU GO ON AND COME OFF • A DIET DEPRIVES; A DIET RESTRICTS • 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 YOUR DAILY FOOD INTAKE • YOU BECOME AWARE OF YOUR INTAKE AND HABITS • WHAT DO YOU WANT TO LOOK FOR?

45. FOOD INTAKE LOG • 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 • DO I SKIP MEALS? • DON’T • IT’S RECOMMENDED WE EAT SIX SMALL MEALS PER DAY TO MAINTAIN CONSISTENT GLYCOGEN LEVELS • WHEN GLYCOGEN LEVELS DIP YOU HAVE THE URGE TO FEAST • 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 • KEEP IT IN PERSPECTIVE • WEIGHT CAN VARY THROUGHOUT THE DAY • WEIGHT CAN VARY FROM SCALE TO SCALE • DO NOT AVOID THE SCALE IF YOU BELIEVE YOU’VE BEEN OVERINDULGING

50. WEIGH YOURSELF • MUSCLE MASS WEIGHS MORE THAN FAT • INSTITUTE A SOUND NUTRITIONAL AND EXERCISE PROGRAM (THAT INCLUDES STRENGTH TRAINING), AND YOU WILL FIND YOURSELF INITIALLY “REDISTRIBUTING” WEIGHT • LOSING BODY FAT; GAINING MUSCLE MASS • USE CIRCUMFERENCE MEASUREMENTS TO GAGE • INCHES LOST ARE MORE SIGNIFICANT THAN POUNDS LOST • WEIGH YOURSELF AND CONDUCT MEASUREMENTS ON A WEEKLY BASIS • ON THE SAME SCALE • WEARING SAME CLOTHING • AT THE SAME TIME OF DAY