Lesson #5 5.pdfMay 05, 2017 · Weight Loss One Pound = 3,500 unused calories 7 days in a week =...
Transcript of Lesson #5 5.pdfMay 05, 2017 · Weight Loss One Pound = 3,500 unused calories 7 days in a week =...
Lesson #5 Body Composition
Body Composition- The relationship
between lean body tissue and fat mass.
Lean Body Mass
• Muscles
• Ligaments
• Tendons
• Bones
Body Fat
• Fat is fat
To be healthy, it is more important to look at
your body composition than the scale or
height and weight charts.
To improve your body composition you need to
decrease the amount of overall body fat and
increase the amount of lean muscle tissue.
Body Fat % Guidelines
Fitness % Fat
Rating (Males)
Too Lean 6 or less
Healthy Lean 7-9
Healthy 10-19
Borderline High 20-24
Overfat 25 or more
Fitness % Fat
Rating (Females)
Too Lean 11 or less
Healthy Lean 12-14
Healthy 15-24
Borderline High 25-29
Overfat 30 or more
Body Composition and Risk for
Chronic Diseases
0
10
20
30
40
50
75% 85% 100% 115% 125% 145%
Too Lean- Increased Risk
Normal Body Fat- Lower Risk
Increased Body Fat- Increased Risk
Pre
mat
ure
Dea
th R
isk
Low
High
Percent of Normal Level of Body Fat
Too Lean- Increased Risk
Within normal limits for Body fat - Lower Risk
Too much Body fat - Increased Risk
Below “Normal” Above
How do you measure body
composition?
• Hydrostatic (Underwater) Weighing- Considered
the “Gold Standard” or most accurate
• Skinfold Calipers- measurements are taken at
various sites and computed in an equation Very
accurate if performed by a skilled tester.
• Bioelectrical Impedance- scales or other device
uses electrical current to estimate body fat
percentage. Accuracy depends on hydration, body
temperature, and time of day (not very accurate).
Body Mass Index (BMI)
• A measure of body fat based on height and weight.
BMI = Kg/M2
• This measurement is an estimate and is used as an indicator of health risk
• BMI does not measure body composition or body fat %
Determining BMI
• National Institute for Health BMI Calculator: http://nhlbisupport.com/bmi/bminojs.htm
• National Institute for Health BMI Chart: http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf
* Underweight = <18.5
* Normal weight = 18.5-24.9
* Overweight = 25-29.9
* Obesity = BMI of 30 or greater
Two people can have the same BMI, but a different percent body fat. A bodybuilder with a large muscle mass and a low percent body fat may have the same BMI as a person who has more body fat because BMI is calculated using weight and height only.
These men have the same height, weight, and BMI, but may have different percent body fat.
6'3" Height 6'3"
220 lbs Weight 220 lbs
27.5 BMI 27.5
http://www.cdc.gov/nccdphp/dnpa/bmi/bmi-means.htm
Overweight vs. Obesity • Overweight individuals are those who exceed their
desirable body weight by 10% according to height and weight charts.
• Obese people are those who have more body fat than they should have.
– Female: 30% or higher
– Males: 25% or higher
**You can be one without the other**
EVERY PERSON HAS A
DIFFERENT BODY SHAPE
AND SIZE
BODY TYPES
ENDOMORPH MESOMORPH ECTOMORPH
-High percentage of body fat -firm,well-developed muscles -small bones
-short neck -large bones -thin muscles
-large abdomen -broad shoulders -slender arms and legs
-wide hips -muscular arms -narrow chest
-round, full buttocks -trim waist -round shoulders
-short, heavy legs -muscular buttocks -flat abdomen
-powerful legs -small buttocks
Body Composition is one health related
component that is most closely associated
to how people feel about themselves.
Care must be taken in evaluation and response
to results from any source to estimate body
composition.
Healthy people come in many sizes and
shapes
Eating disorder concerns revolve around body
composition and its misconception.
Weight Gain & Loss
• There needs to be an imbalance of caloric
intake (eating) and output (activity) to gain
or lose weight
Input Activity
Weight Gain & Loss
To Gain or Lose weight you need to:
1. Change caloric intake (eating)
2. Change caloric output (activity)
3. Change a combination of both
Weight Gain
One Pound = 3,500 unused calories
7 days in a week =
500 unburned calories per day
To Gain One Pound in a week:
1. Eat 500 calories more each day
2. Burn 500 calories less each day
3. Do a combination of both: Eat 250 calories more
and burn 250 calories less
Weight Loss
One Pound = 3,500 unused calories
7 days in a week =
500 unburned calories per day
To Lose One Pound in a week:
1. Eat 500 calories less each day
2. Burn 500 calories more each day
3. Do a combination of both: Eat 250 calories less
and burn 250 calories more
Examples of Calories Burned caloric expenditure per minute by activity and
body weight
Activity 100
lbs
125
lbs
150
lbs
175
lbs
200
lbs
225
lbs
250
lbs
Basketball
(moderate)
4.6 5.9 7.1 8.3 9.6 10.4 11.6
Basketball
(vigorous)
6.5 8.2 10 11.7 13.5 14.6 16.3
Cycling
(5.5 mph)
3.3 4.2 5.1 5.9 6.8 7.4 8.3
Golf 3.6 4.5 5.5 6.4 7.4 8.0 9.0
Examples of Calories Burned caloric expenditure per minute by activity and
body weight
Activity 100
lbs
125
lbs
150
lbs
175
lbs
200
lbs
225
lbs
250
lbs
Running
(11-min. mile)
7.1 9.0 10.8 12.7 14.6 15.9 17.8
Running
(5-min. mile)
13 16.4 19.9 23.3 26.8 29.1 32.5
Skiing
(downhill)
6.4 8.1 9.8 11.4 13.1 14.3 16.0
Soccer 5.9 7.5 9.0 10.6 12.2 13.2 14.8
Examples of Calories Burned caloric expenditure per minute by activity and
body weight
Activity 100
lbs
125
lbs
150
lbs
175
lbs
200
lbs
225
lbs
250
lbs
Tennis
(Recreational)
4.6 5.8 7.0 8.2 9.4 10.2 11.5
Walking
(2.0 mph)
2.3 2.9 3.5 4.2 4.8 5.2 5.8
Weight Training 5.1 6.7 7.9 9.4 10.8 11.7 19.1
Study Questions
1. A component of body composition is lean mass. Which of the following is not considered lean body mass tissue?
A. Muscles
B. Ligaments
C. Fat
D. Tendons
2. It is possible to be considered overweight according to height and weight charts, and not be considered obese according to body fat percentages.
True or False?
Study Questions Continued
3. Body Mass Index is:
A. A measure of body fat based on height and weight
B. An indicator of health risk
C. An estimate
D. All of the above
4. In order to improve your body composition, a person must increase
their muscle mass and decrease their overall amount of body fat.
True or False?
5. The risk of premature death is higher if the percent of body fat is
higher or lower than normal levels.
True or False?
Study Questions Continued
6. In order to lose weight, one must:
A. Burn more calories than you take in
B. Burn less calories than you take in
C. Burn the same amount of calories that you take in
D. None of the above
7. If one pound equals 3500 calories, for a person to gain one pound per week, they must:
A. Eat 500 calories more each day than your average daily caloric output.
B. Burn 500 calories less through reduced exercising
C. Do a combination of both: eat 250 calories more and burn 250 calories less.
D. All of the above
Study Questions Continued
8. Body composition is the health related fitness
component that is most closely associated to how
people feel about themselves.
True or False?