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Body Composition

Body Composition. Chapters 7 and 8. Body Composition. Overweight vs Overfat Metropolitan Life Insurance Height-Weight Charts. Two-component Model:. Fat mass Fat-free mass. Four Component Model. Adipose Bone Muscle Water. Criterion Referenced Standards:.

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Body Composition

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  1. Body Composition Chapters 7 and 8

  2. Body Composition • Overweight vs Overfat • Metropolitan Life Insurance Height-Weight Charts

  3. Two-component Model: • Fat mass • Fat-free mass

  4. Four Component Model • Adipose • Bone • Muscle • Water

  5. Criterion Referenced Standards: • College Aged Men Women • Underfat < 3% <12% • Healthy Zones 3-20% 12-30% • Overfat >20% > 30% • Obese > 25% > 35%

  6. Essential Fat • Necessary for normal physiologic function • Men = ~ 3% • Women = ~ 12%

  7. Non-essential fat • Stored energy • Average for College Aged • Man = 12% • Woman = 12%

  8. Average for College Aged Male = 15% Female = 24%

  9. Sport specific body fat levels • Movement required? • Resistance to movement required?

  10. Body Composition Abnormalities • Obesity Epidemic • $168 billion expense • 33.3% of all U.S. adults are obese - “an excess of body fat frequently resulting in a significant impairment of health” • ~70% are sedentary • ~25% of school-aged children are obese. • 70% chance of early death.

  11. Creeping Obesity • Food Intake • Activity Levels • Basal Metabolic Rate

  12. Fat Management • Energy in = energy out = no change in fatness • Energy in > energy out = get fatter • Energy in < energy out = lose fat

  13. IT IS JUST AS DANGEROUS TO YOUR HEALTH TO BE UNDERFAT AS IT IS TO BE OVERFAT!!!!!

  14. Underfatness and eating disorders • Anorexia nervosa • Bulimia nervosa

  15. Factors Influencing Body Composition • Energy intake • Energy output • Genetics

  16. Fat Patterning • Sex related patterns • Genetic based patterns

  17. Truncal Adiposity

  18. Fat Storage • One door room. • Primary storage sites. • Secondary storage sites. • Hyperplasia vs Hypertrophy

  19. Unwise Fat Loss Techniques 1. Starvation. • Fat loss • Water loss = dehydration • Muscle loss. • Fat gain.

  20. Unwise Fat Loss Techniques 2. Decreased retention • Laxatives and Diuretics • dehydration • malnutrition

  21. Unwise Fat Loss Techniques 3. Increased metabolism. • Stimulants • tolerance • addiction

  22. Unwise Fat Loss Techniques • 4. Liposuction.

  23. Unwise Fat Loss Techniques • 5. Magic. • Pills • Lotions • Vibration • etc

  24. Reality vs Image

  25. Maintenance of a Healthy Body Composition Profile The only proven way to maintain a healthy body composition profile is to balance healthy nutrition with regular exercise.

  26. Fat Loss Dieting alone is ineffective

  27. Fat Loss Exercise alone is also ineffective. • You would have to run 35 miles to expend the energy in one pound of fat!

  28. Fat Loss Of the two, exercise is most influential

  29. ACSM recommends • eat 250 less per day • expend 250 more per day • (walk 2.5 miles) • = 500 kcal per day reduction

  30. ACSM recommends • do this 7 days a week • = 3500 kcal in a week • = 52 lbs in a year • See additional recommendations

  31. Assessment of Body Composition 1. Chemical analysis of cadavers. • Most accurate • Can only pre-test • Tough finding volunteers

  32. Assessment of Body Composition 2. Hydrostatic weighing. • Land weight • Residual Volume and GI volume • Water weight • Archimedes’ principle • Density • Percent fat. • + 2 percent error.

  33. Assessment of Body Composition 3. Skinfold assessment. • Subcutaneous fat • Site specific measurements • Population specific equations • Jackson, Pollock, Wilmore • Lohman • Yuhaz • + 3-4 percent error

  34. Assessment of Body Composition 4. Body Mass Index • wt (kg)/ht 2 (m) • Normal = < 25 men; < 27 women • Moderately obese = 25-30 men; 27-30 women • Massively obese = 30-40 either • Morbidly obese = > 40.

  35. Assessment of Body Composition 5. Bioelectric Impedance Analysis • Electrical current • Total body water volume • Body density • Fat mass • +3-20 percent error (depending on equation)

  36. Assessment of Body Composition • Bod Pod • Air displacement

  37. Concerns of Assessment: • Confidentiality • Accuracy • Purpose • Over-emphasis

  38. Computing Target Wt assuming all wt. Loss is fat Fill in boxes with double lines and compute others 1 minus Goal % Fat* Current % Fat* Goal % LBM* by X Current Body Wt Current Fat Wt Current LBM Target Body Wt minus * % is expressed as a decimal. Divide by 100 before entering the data.

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