Chapter Ten Body Composition and Weight Control It’s not what you are, it’s what you can become. Fredrick Hatfield

Body Types (Somatotypes) zEndomorph — large, soft, bulging body zMesomorph — solid, large-boned zEctomorph — slender, slight build Objective Vocabulary

Body Composition zCombination of muscle, bone, and fat zLean body mass — muscle and other non-fat tissue zBody fat — stored calories Vocabulary

Calculating Body Fat and Lean Body Mass Body Fat lbs. body fat = %body fat x weight Lean Body Mass lean body mass = weight - fat Objective 1 of 4

Obese vs. Overweight zDiscuss the difference

Overweight vs. Obesity zOverweight — exceed desirable body weight by 10% zObese — excessive amount of body fat zIdeal body weight — amount you would weigh with appropriate level of body fat Objective Vocabulary

According to Height and Weight Charts zThis person is overweight. z This person is normal.

Ideal Body Fat % for M & F zDiscuss

Ideal % Body Fat Objective 2 of 4

Importance of Weight Control zExcess fat is unhealthy. zFat cell growth zCreeping obesity — slowly gain fat over time Objective Vocabulary

How Many Calories in 1lb?

Weight Loss Lose 1 lb. in 1 week zEat 500 calories less each day than your average calorie output. zAdd exercise each day that burns 500 calories. zCombine the first two methods. yex: eat 250 cals less, exercise 250 cals more Objective

Weight Gain Gain 1 lb. in 1 week zEat 500 more calories than you expend zDecrease exercise by 500 cals. each day zCombine the first two methods.

Weight Maintenance zInput = Output

Permanent Weight Loss zDiet zExercise zCombination of the 2 - BEST Objective

Long-Haul Concept zKeep record of what you eat and look for patterns. zAvoid eating while reading or watching TV. zPour snacks into a bowl. zEat breakfast everyday. zDrink water before meals. zEat slowly, chew well.

REVIEW zThe part of the body made up of muscles, bones, ligaments and tendons is called Lean body mass. zHeight and weight charts can be misleading because they do not tell you how much of your weight is lean body mass and how much is body fat. zOverweight means exceeding desirable body weight by 10 percent.

REVIEW zIdeal body weight is best described as how much you should weigh if you have an appropriate percentage of body fat zBecause of today’s lifestyles, American youth are fatter than they have been in the past 30 years zPeople who develop extra fat cells early in life will have more difficulty with weight control

REVIEW zHow many calories is each pound of body weight equivalent to 3500 calories. zThe most effective way to achieve permanent weight loss is a combination of increasing calories burned and reducing calories consumed. zIn a weight loss program, it is recommended that you lose no more than 1 to 2 pounds per week.

Study Question zTrue or False yHow much you weigh is as important as your actual body composition.

ANSWER FALSE

STUDY QUESTION zFat children are more likely to be fat adults.

ANSWER TRUE