BODY COMPOSITION

All the Tissues that make up your body. BONE MUSCLE FAT SKIN ORGANS

BODY FAT TERMINOLOGY BODY FATNESS The amount of fat a person has compared to all other tissues in the body ESSENTIAL BODY FAT The Minimum Fat a Person should have. CALORIE A unit of energy (Found in the foods we eat)

BODY FAT TERMINOLOGY IMPORTANCE OF BODY FAT Helps absorbs important vitamins Acts as a shock absorber Insulates body from heat and cold

BODY FAT TERMINOLOGY ASSESSED BY: Skinfold measurements Waist-to-Hip Ratio Height-Weight Charts Body Mass Index Lab Measurements

FACTORS INFLUENCING BODY FATNESS Basal Metabolism – energy used to stay alive Heredity – least controllable cause of body fatness Diet Physical Activity Early Fatness People who develop extra fat cells early in life have difficulty losing fat later

FACTS ABOUT FAT… Teenage girls tend to have more body fat than teenage boys Being Underfat can cause serious health problems Being Overfat can increase the risk of Heart Disease At rest, most TEENS burn more calories than most ADULTS.

Body Fat: How Much is Good? WEIGHT VERSUS FAT WEIGHT DOES NOT PROVIDE INFORMATION ABOUT FITNESS OR A PERSON’S BODY COMPOSITION WEIGHT IS OFTEN USED TO COMPARE OTHERS DOES NOT TAKE INTO ACCOUNT MUSCLE AND BODY COMPOSITION

OVER FAT AND UNDERFAT OVERFATNESS - Having too much fat for your body weight UNDERFATNESS – Having too little fat for your body weight

WHAT IS THE RIGHT FAT RANGE? FEMALES Excellent (20-25%) Good (25-30%) Satisfactory (30-35%) MALES Excellent (10-15%) Good (15-20%) Satisfactory (20-25%)

Problems linked to Underfatness Bulimia (Nervosa) An eating disorder in which a person binge eats, then purges. Anorexia (Nervosa) An eating disorder in which a person severely restricts food intake in an attempt to be thin Anorexia Athletica An eating disorder that has symptoms similar to those of anorexia nervosa in which an athlete severely restricts food intake in an attempt to be underfat

Problems linked to Overfatness Less efficient at Work and School Obesity Heart Disease Cancer GET IN MY BELLY!

TRENDS IN OBESITY RATES 80% of obese teens become obese adults 33” 45” 60” HealthyOverweight Obese

Controlling Body Fatness IN ORDER TO MAINTAIN YOUR CURRENT WEIGHT OR BODY FAT RANGE… YOU MUST BURN THE SAME AMOUNT OF CALORIES AS YOU TAKE IN (EAT)

Controlling Body Fatness You must eat 3,500 fewer Calories in order to lost one pound of pure fat! The BEST way to lose BODY FAT is to eat a healthy diet and exercise Active Sports, Aerobic Activities, and Lifestyle Exercise all help maintain ideal body fatness

Controlling Body Fatness (myths) MYTH: You CAN do Specific Body part exercises and target certain areas of your body. REALITY: If you want to lose body fat around your middle, you cannot do a bunch of sit-ups and see results.

GAINING WEIGHT (Muscle) If you eat MORE food without exercising more, the weight you gain will be mostly FAT. If you eat MORE food and exercise MORE, the weight you gain will be lean muscle.

LOSING WEIGHT (Body Fat) If you eat LESS food and exercise MORE, the weight you lose will be mostly fat Eating more NUTRIENT DENSE food will fill you up and cut down on overeating and unhealthy eating DRINK WATER – Most people confuse hunger with dehydration!

Typical Daily Teenage Diet

GRAINS & PASTA 6-11 servings VEGETABLE GROUP 3-5 servings FRUIT GROUP 2-4 servings PROTEIN GROUP (meat, eggs, beans, nuts) 2-3 servings DAIRY GROUP (milk, cheese, yogurt) 2-3 servings FATS, OILS, SWEETS Use sparingly

The LUCKY 13 Health Foods Oatmeal Almonds (walnuts) Mushrooms Beans Mushrooms Spinach Yogurt Eggs “Erries” strawberries, blueberries, etc. ADD these SUPER FOODS to your everyday diet and see a difference! Chocolate Avocado Sweet Potato Onions

JOEL WANTS TO LOSE 25 POUNDS. WHAT ADVICE WOULD YOU GIVE HIM?

He should plan to lose NO MORE than 2 pounds per week. He should add exercise to his daily activities. He should incorporate a healthy diet DIETING BY ITSELF MIGHT CAUSE MUSCLE LOSS

Describe how to maintain your ideal level of body fat? CALORIES (EAT) CALORIES (BURN)

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