FAT WEIGHT COMPARED TO FAT FREE WEIGHT BODY COMPOSITION THE RELATIVE COMPARISON OF BODY FAT TO LEAN BODY MASS (MUSCLE, BONE, ORGANS). OR FAT WEIGHT COMPARED TO FAT FREE WEIGHT BODY WEIGHT = 200 LBS. %BODY FAT = 20% FAT WEIGHT = 40 LBS FAT FREE WEIGHT = 160 LBS

BODY FAT WHY DO WE NEED TO HAVE BODY FAT?? NORMAL PHYSIOLOGICAL FUNCTIONING PROTECTION OF ORGANS FROM BODILY HARM INSULATION AND BODY TEMPERATURE REGULATION ENERGY STORAGE

WHY KNOW YOUR BODY COMPOSITION ? EVALUATE YOUR HEALTH BETTER PLAN A PROGRAM OF WEIGHT CONTROL EVALUATE YOUR PROGRESS ON EXERCISE AND NUTRITION PROGRAM

Fat and muscle are two distinctly different things and one CANNOT turn into the other!

MUSCLE PROPERTIES: fibrous, contractible and connective tissue WEIGHT/DENSITY: Heavier, more dense FUNCTION: moves the skeleton (body) CHANGE IN RESPONSE TO EXERCISE: Increases in size with exercise

FAT PROPERTIES: lipids, adipose tissue WEIGHT/DENSITY: lighter, less dense FUNCTION: protection, insulation, energy storage, metabolic function CHANGE IN RESPONSE TO EXERCISE Decreases in size with exercise

SKINFOLD METHODS OF ESTIMATING BODY COMPOSITION: FAT TISSUE MEASURED WITH A CALIPER AT VARIOUS LANDMARKS ON THE BODY.

UNDERWATER WEIGHING BODY VOLUME DETERMINED BY WATER DISPLACED. BODY DENSITY DETERMINED BY BODY WEIGHT IN WATER MOST ACCURATE BUT MOST EXPENSIVE

BIOELECTRICAL IMPEDANCE INSTRUMENT THAT MEASURES THE SPEED OF ELECTRICAL IMPULSES THROUGH THE BODY MUSCLE IS A BETTER CONDUCTOR THAN FAT

HEIGHT/WEIGHT CHART OLD METHOD BASED ON AVERAGES FOR FRAME SIZE NO CONSIDERATION FOR PERCENT BODY FAT

WHAT IS RECOMMENDED % BODY FAT? 12% - 18% MALES - 18% - 24% FEMALES -

ESSENTIAL FAT MEN 4%-6% WOMEN 10%-12% 2 TYPES OF BODY FAT FAT THAT IS STORED IN THE ORGANS AND TISSUES OF THE BODY. ESSENTIAL FAT IS THE BARE MINIMUM FAT THAT IS REQUIRED FOR NORMAL BODY FUNCTIONING. MEN 4%-6% WOMEN 10%-12% (CHILD BEARING)

STORAGE FAT FAT USED FOR INSULATION AND ENERGY STORAGE 8% - 12% FOR MALES AND FEMALES EXCESS STORAGE FAT CONTRIBUTES TO A HIGHER RISK FOR HEART DISEASE AND OTHER HEALTH RELATED PROBLEMS

FAT CELL FORMATION AND ITS CONSEQUENCES FAT CELLS ARE FORMED DURING THE LAST MONTH OF FETAL DEVELOPMENT AND CONTINUE TO FORM UNTIL THE EARLY 20’S. FAT CELL FORMATION IS ESPECIALLY RAPID DURING THE FIRST FEW YEARS OF LIFE AFTER YOUR 20’S, THE NUMBER OF FAT CELLS MAY GROW IN SIZE BUT NOT IN NUMBER. OVERFEEDING CHILDREN CAN LEAD TO A LIFETIME OF OBESITY.

CALORIE - ? UNIT OF ENERGY DERIVED FROM FOOD HOW MANY CALORIES DOES IT TAKE TO BURN ONE POUND OF BODY FAT? 3500 CALORIES

CALORIES IN - CALORIES OUT = EQUATION FOR WEIGHT CONTROL : CALORIES IN - CALORIES OUT = NET CALORIC BALANCE IN OTHER WORDS . . . TAKE IN MORE CALORIES THAN YOU BURN … YOU GAIN WEIGHT. BURN MORE CALORIES THAN YOU TAKE IN … YOU LOSE WEIGHT

CALORIES IN - CALORIES OUT =NET CALORIC BALANCE METABOLISM PURPOSE OF CALORIES IN (EATING AND DRINKING): TO MEET METABOLIC NEEDS OF BODY TO SUPPLY FUEL FOR PHYSICAL ACTIVITY HOW DO YOU BURN CALORIES? METABOLISM PHYSICAL ACTIVITY LOSE WEIGHT, STAY THE SAME, OR GAIN WEIGHT

HOW MANY CALORIES CAN YOU BURN IN ONE MINUTE BY EXERCISING IN YOUR TRAINING HEART RATE ZONE? 8-15 CALORIES PER MINUTE

1 - 2 POUNDS / WEEK PROPER DIET EXERCISE IF WEIGHT LOSS IS DESIRED, WHAT IS THE RECOMMENDATION FOR SAFE, PROPER, AND LONG-TERM WEIGHT LOSS? 1 - 2 POUNDS / WEEK (AMERICAN MEDICAL ASSOCIATION) TO INSURE QUALITY NUTRIENTS TO MEET THE BODY’S NEEDS PROPER DIET EXERCISE TO INCREASE YOUR METABOLISM

3 Main Nutrients… CARBOHYDRATES FATS PROTEINS

Carbohydrates 4 60 - 70 45 - 55 Food source: function in the body: Calories per gram: Recommended % of calories in diet: Actual % of calories in an average U.S. diet: Grains, breads, veggies, fruits, pastas Primary source of fuel 4 60 - 70 45 - 55

FATS 9 20 - 30 40 - 50 Food source: function in the body: Calories per gram: Recommended % of calories in diet: Actual % of calories in an average U.S. diet: MEATS, POULTRY, WHOLE MILK PRODUCTS, VEGETABLE OILS INSULATION, PROTECTION, ENERGY STORAGE, PHYSIOLOCIAL FUNCTION 9 20 - 30 40 - 50

PROTEIN 4 12 - 15 15 - 20 Food source: function in the body: Calories per gram: Recommended % of calories in diet: Actual % of calories in an average U.S. diet: MEATS, FISH, POULTRY, DAIRY PRODUCTS, EGGS, NUTS AMINO ACIDS TO BUILD MUSCLE, ORGANS, HORMONES, AND ENZYMES 4 12 - 15 15 - 20

EXCESS CALORIES OF CARBOHYDRATES, FATS, AND PROTEINS ARE ALL CONVERTED TO ... BODY FAT

What food source does your body utilize most during exercise? Carbohydrates