Some Questions If a person is thin does that mean they are physically fit or healthy? Is spot reducing effective? How do I tone my body? Why am I less flexible in the morning? What causes stiffness after a workout?

Body Composition and Flexibility

F.I.T.T.E – Flexibility F – minimum 3x/week, best to do some every day I – to the point of mild discomfort (not pain) T – hold each stretch for 20-60 seconds for a total time of 15-30 minutes T – static, PNF, or dynamic depending on what point in the activity session

Flexibility Ability of a joint to move about its full range of motion (ROM) Types of stretching include: Dynamic Ballistic Static Active PNF

Benefits of Stretching Full joint ROM Reduced risk of injury Promotes proper healing and blood flow Improves posture and technique Relieves stress Extend or improve ability to live independently (elderly)

Body Composition Male Female Refers to fat and non fat components of the body Differs for men and women Male Female Essential – 3% Essential – 10% Storage – 1-15% Total – 4-18% Total – 11-25%

Essential vs. Storage Fat Essential Fat Surrounds vital organs, nervous system, reproductive organs Provides protection Provides energy Stores fat-soluble vitamins Storage Fat Stored subcutaneously (under the skin) Energy source Protection and insulation

Terminology Overweight Over-fat Obesity Could be due to either fat mass or lean mass Over-fat Excess fat accumulation Obesity Based on 2 factors: BMI >30 Waist circumference >101cm (men) or 87cm (women)

Fat Distribution Trunk vs. Lower body

Assessment of Body Composition BMI – body mass index BMI=mass(kg)/height(m)² WC – waist circumference SO5S – sum of 5 skinfolds Five sites on the body Tricep, bicep, sub-scapular, iliac crest, calf Must consider all 3 factors Ex) BMI is a comparison of height to weight. What factors could contribute to an unhealthy BMI in a healthy individual?

Body Types Endomorph Mesomorph Ectomorph Tendency to store fat Tendency to build muscle Ectomorph Tendency to burn calories

Assignment