Ch7

Body Composition Assessment: 

Body Composition Assessment Chapter 7 Lifetime Physical Fitness and Wellness

Body Weight: 

Body Weight The amount of heaviness of your bones, water, muscles, fat, etc. This number does not account for key individual factors such as the amount of body fat and its location on the body. These factors, more than weight alone, influence health.

Body Mass Index(BMI): 

Body Mass Index (BMI) A mathematical ratio of your height and weight that calculates an increase in your risk for cancer, heart disease, diabetes, and digestive and pulmonary diseases. This index DOES NOT account for family medical history. Very Low risk = 18-24

BMI Chart: 

BMI Chart

Body Fat Percent: 

Body Fat Percent The percentage of total body weight attributed to body fat. Recommended Ranges: Men: 8-24% Women: 21-35%

Healthy RangesBody Fat Percentage: 

Healthy Ranges Body Fat Percentage

Body Mass: 

Body Mass

What is Body Fat?: 

What is Body Fat? ESSENTIAL FAT necessary for normal, healthy functioning stored in small amounts in bone marrow, organs, central nervous system and muscles transports vitamins and minerals STORAGE FAT some storage fat is desirable, as it protects your internal organs accumulates beneath skin most storage fat is considered expendable too much or too little is unhealthy

Why Measure Body Fat?: 

Why Measure Body Fat? Measuring body weight alone is not a valid indication of overall health. Body weight and BMI does not distinguish between body fat and lean body mass. Too much body fat results in obesity, one of the leading causes of preventable death in the U.S.

Can Body Fat be Too Low?: 

Can Body Fat be Too Low?

Health Risks Associated with Too Much Body Fat: 

Health Risks Associated with Too Much Body Fat increased blood pressure increased total cholesterol level increased LDL (bad) cholesterol increased risk of cardiac problems increased risk of Diabetes hardening of the arteries promotes blood clots and varicose veins aggravation of osteoarthritis GI disorders increased predisposition to some cancers decreased reaction time reduced balance and coordination increased susceptibility to infections decreased circulation delayed wound healing

Aging: 

Aging Body fat increases Lean body mass decreases because you lose muscle mass The body’s water content decreases Bone density is reduced, sometimes to unhealthy levels

Adolescence: 

Adolescence During childhood and infancy differences in body composition between boys and girls are very small. During adolescence, body composition changes dramatically. Boys tend to add more lean mass and less body fat than girls. Girls put on more body fat than boys during adolescence.

Obesity: 

Obesity Most neglected public health crisis of the 21st Century. 2nd only to tobacco as a leading cause of preventable death in the U.S. The trend is escalating

Obesity Trends: 

Obesity Trends

U.S. Surgeon General’sReport on Obesity: 

U.S. Surgeon General’s Report on Obesity 61% of adults in the U.S. were overweight or obese in 1999. 13% of children aged 6 to 11 and 14% of adolescents aged 12 to 19 were overweight in 1999. 300,000 deaths each year in the U.S. are associated with obesity. The economic cost of obesity in the U.S. was about $117 billion in 2000.

Overweight and ObesityHealth Consequences: 

Overweight and Obesity Health Consequences Individuals who are obese have a 50 to 100% increased risk of premature death. The risk of heart disease is increased in persons who are overweight. High blood pressure is twice as common in adults who are obese. A weight gain of 11 to 18 pounds increases a person’s risk of developing type 2 diabetes. Overweight and obesity are associated with an increased risk for some types of cancer. Sleep apnea is more common in obese persons.

AppearancesCan Be Deceiving: 

Appearances Can Be Deceiving Men A, B and C are exactly the same height. A and B have the same weight, and C weighs considerably more. For his height C appears to be fat, and he has a high BMI. But after analyzing body fat levels, B and C have acceptable percentages while A has above the recommended range and is at a higher health risk.

Waist-to-Hip Ratio: 

Waist-to-Hip Ratio Is your body shape more like an 'apple' with excess fat primarily around your midsection? If you’re shaped like an apple, you are at increased risk for heart disease, stroke and diabetes. Waist-to-Hip Ratio MEN 1 or greater WOMEN greater than 0.8 Is your shape more like a 'pear' with excess weight primarily below your waist? If you’re shaped like a pear, breathe a sigh of relief. Waist-to-Hip Ratio MEN less than 1 WOMEN 0.8 or less

Body Types: 

Body Types

Body TypesEctomorph: 

Body Types Ectomorph Naturally lean Delicate build Low fat storage capacity Famous people David Letterman Calista Flockhart Michael Jackson Candice Bergan

Body TypesEndomorph: 

Body Types Endomorph Soft body Round shaped High fat storage capacity Famous people Garth Brooks Oprah Winfrey Elton John Goldie Hawn

Body TypesMesomorph: 

Body Types Mesomorph Muscular build Even fat storage Rectangular shape Famous people Meg Ryan Tom Sellek Mel Gibson Helen Hunt

Weight Management: 

Weight Management lose water, lean body mass and storage fat maintain hydration BMR gain both lean body mass and storage fat fat usually far exceeds lean body mass

Weight Management: 

Weight Management Diet decrease calorie intake Exercise increase calorie expenditure

Daily Caloric Requirement Changes With Weight Loss: 

Daily Caloric Requirement Changes With Weight Loss

Aerobic vs. AnerobicExercise: 

Aerobic vs. Anerobic Exercise burns fat lowers resting heart rate lowers resting pulse increases ability to manage stress builds cardiovascular fitness increases strength increases metabolism increases lean body mass (FFM)

Basal Metabolic Rate: 

Basal Metabolic Rate Measures the energy used by the body to maintain normal body functions when the body is at rest. If the amount of calories you eat each day exceeds the amount of calories you use, your body weight will increase.

How Our Percentage of Body Fat Affects Weight Control: 

How Our Percentage of Body Fat Affects Weight Control One pound of body fat burns only 2 calories per day to maintain itself. One pound of muscle burns from 30-50 calories per day (depending on the developmental level) just to maintain itself.

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In other words...: 

every pound of fat that you replace with a pound of muscle will require 15 to 25 times as much food just to exist! In other words...

Total Body Water (TBW): 

Total Body Water (TBW) The amount of water in your body measured in pounds. 50-60% of women’s body weight should be water. 60-70% of men’s body weight should be water. Caffeinated or alcoholic beverages dehydrate the body.

Just for Fun: 

Just for Fun George Washington 1st president 1789-1797 BMI approximately 26 Estimated 22%-27% body fat Abraham Lincoln 16th president 1861-1865 BMI approximately 22 Estimated 11%-22% body fat John F. Kennedy 35th president 1961-1963 BMI approximately 23 Estimated 11%-21% body fat William J. Clinton 42nd president 1993-2001 BMI approximately 27 Estimated 22%-27% body fat

Goals: 

Goals Set realistic goals, with realistic time frames Write down goals Make a plan Break large goals into smaller more manageable goals (long-term andamp; short-term) Visualize achievement of goals Keep track of successes and set backs Jump to it

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