FITNESS FOR LIFE AFE 204 BODY COMPOSITION LECTURE FIVE

Why do you think they are excited with their new shapes?

Body Composition All the tissues that make up your body are called your body composition. Lean tissue includes muscles, bones, skin, and body organs. People who do regular physical activity have a larger percentage of lean body weight

Assessing Body Composition More common techniques More common techniques –Hydrostatic weighing –Air displacement – Bod Pod –Skinfold thickness –Girth measurements –Bioelectrical impedance Essential and Storage Fat Techniques to Assess Body Composition Determining Recommended Body Weight

Anatomical Landmarks for Skinfold Measurements Chest Abdomen Triceps Suprailium Thigh

Skinfold Thickness Based on the principle that approximately half of the body’s fatty tissue is directly beneath skin Based on the principle that approximately half of the body’s fatty tissue is directly beneath skin Reliable measurements of this tissue give a good indication of percent body fat Reliable measurements of this tissue give a good indication of percent body fat Skinfold test is done with pressure calipers Skinfold test is done with pressure calipers Several sites are measured and percent fat is estimated from the sum of the three sites. Several sites are measured and percent fat is estimated from the sum of the three sites. All measurements should be taken on the right side of the body All measurements should be taken on the right side of the body

Skinfold Thickness

Waist Circumference Predicts disease risk according to the way people store fat (waist versus other areas) Predicts disease risk according to the way people store fat (waist versus other areas) Disease Risk according to WC 4.8

Waist-to-Hip Ratio Predicts disease risk according to “apple” or “pear” shape Predicts disease risk according to “apple” or “pear” shape Disease Risk according to Waist-to-Hip Ratio 4.9

BODY MASS INDEX (BMI) The body mass index (BMI) is obtained by dividing a person's weight in kilograms (kg) by their height in meters (m) squared. Finding out your body mass index (BMI) is one of the test of body composition to learn if you are overweight or obese. The BMI (Body Mass Index) has become a useful tool in managing weight and body fat percentage in last 20 years. Calculating Body Mass Index requires only simple arithmetic and can be performed by anyone.

For example a person whose height is 1.7meters tall and weighs 54.4 kilograms the calculation would look like this: FORMULAR: BMI = WEIGHT (Kg)/ HEIGHT (M) 2 HEIGHT= 1.7M WEIGHT= 54.4Kg Therefore, BMI= 54.4/1.7 x 1.7 =54.4/2.89 =18.8

But what does this number mean? The following table lists one commonly accepted classification, using Body Mass Index: Under 18.5 = Underweight Between 18.5 and = Normal Between 25 and = Overweight Between 30 and = Obese (Class 1) Between 35 and = Obese (Class 2) 40 and above = Extreme Obesity

Even though the risk for premature illness and death is greater for those who are overweight, the risk also increases for individuals who are underweight Even though the risk for premature illness and death is greater for those who are overweight, the risk also increases for individuals who are underweight 4.6 Disease and Mortality Risk Based on BMI

If you are overweight or obese, losing just 10 pounds may lower your risk of Type 2 diabetes Cardiovascular disease (heart problems) High blood pressure Early death Plus, eating healthy and being physically active can give you more energy throughout the day.

Getting active and eating healthy foods can also help you: Lower your blood pressure Lower your blood sugar Raise your “good” cholesterol (HDL) Lower your “bad” cholesterol (LDL) Prevent heart and blood flow problems that can lead to heart disease and nerve damage

Anyone near the borderline of one classification shouldn’t panic, since this can’t be anything but guidelines. Nevertheless, anyone nearer the higher range should consider the health risk associated with a high BMI. Consult a physician for details. There are limitations on the usefulness of Body Mass Index. It doesn’t take into account different body types, athletic conditioning, age, muscle-to- fat ratio and other characteristics.

As a result, it can overestimate the risk for stocky athletes and underestimate it for older individuals who have reduced muscle mass. And gender is not taken into account either. Yet women, just as one example, have a naturally larger percentage of body fat than men, on average.

What to do with, or about, those numbers is a different story, of course. No single measurement tells the whole story about weight, body fat and how to manage it. But these represent useful and objective measures when considering any weight loss program.

THE THREE BODY TYPES There are three body types, and it's important to understand what body type you have. The concept of somatotypes (body types) was developed by American pyschologist William Sheldon during the 1940s. Sheldon's three distinct body types are ectomorph, mesomorph and endomorph. Very few people are 100% of one body type. There's usually a mix of two or even all three types. However, most people tend to gravitate towards one body type predominantly.

THE THREE BODY TYPES

Ectomorph Ectomorphs have slender frames, low body fat and fast metabolisms. They tend to have muscles that are long and thin, especially in the arms and legs. Many ectomorphs are too thin and have a desire to increase muscle mass and gain weight. They need to consume plenty of daily calories in the form of complex carbohydrates, lean proteins and healthy fats. They also need to follow a good weight lifting program and avoid doing too much aerobic exercise.

Mesomorph Mesomorphs have lean, muscular bodies with wide shoulders, narrow waists, low body fat and fast metabolisms. They build muscle and lose body fat easily. Because they're naturally muscular and low in body fat, mesomorphs often get by with unhealthy diets and infrequent workouts. But even mesomorphs need to eat right and exercise on a regular basis if they want to stay fit and healthy as they age.

Endomorphic Endomorphs have stocky frames, high body fat and slow metabolisms. They store body fat easily and have trouble losing it. High protein, low to moderate carbohydrate diets often work well for endomorphs. Endomorphs need to do plenty of aerobic exercise to burn calories and reduce body fat. They also need to lift weights to get a better muscle to fat ratio and therefore improve metabolism.

 Body fatness is a part of health-related physical fitness.  Body fatness refers to the percentage of your total body that is comprised of fat tissue.  It is important to have optimal amounts of body fat for better health. Body Fatness

Factors Influencing Body Fatness Heredity You inherit your body type from your parents. Some people are born with tendency to be lean, muscular, or fat. People who do regular physical activity typically have a larger percentage of lean body weight. Metabolism Your basal metabolism is the amount of energy your body uses just to keep you living. This energy is measured in units called Calories. Some people have higher basal metabolism than others.

Factors Influencing Body Fatness Maturation As you grow older and the hormone levels in the body begin to change. During the teen years, female hormones cause girls to develop more body fatness than boys. Because of male hormones, teenage boys have greater muscle development than girls. Early Fatness Children who are too fat develop extra fat cells that make it more difficult to control fatness levels later in life. Keeping body fatness levels within the good fitness zone during the childhood and teen years will help keep body fat levels in check throughout life

Factors Influencing Body Fatness Diet The amount of energy in foods is measured in Calories. Most males need more Calories than females per day because they are larger and have more muscle mass. Physical Activity Your body burns Calories for energy. The more vigorous activity you do, the more energy your body uses and the more Calories you need. An inactive person uses less energy each day than active person and therefore needs to consume fewer Calories.

The Importance Of Body Fat Fat is an insulator; it helps your body adapt to heat and cold. Fat acts as a shock absorber; it can help protect your body organs and bones from injury. Fat helps your body use vitamins effectively. Fat stored energy that is available when your body needs it. Fat, in reasonable amounts, helps you look your best, thus increasing your feelings of well-being.

Body Fatness: How Much Is Good?

About one half of your body fat is located deep within your body. The remaining fat is between your skin and muscles. A fit person has right amount of body fat –neither too much nor too little. Females generally have a higher percentage of body fatness than males; over 35% is considered obese for females, and over 30% is considered obese for males.

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