Chapter 5: Your Body Composition Lessons: 1-4

PEBPE Standards PEBPE2.d: The learner will be able to integrate health and skill related fitness components into their daily activities. PEBPE3.a: The learner will participate in fitness assessments and developmentally appropriate health-related fitness activities. PEBPE3.c:
The learner will participate regularly in all fitness activities while dressing safely/appropriately, and actively engage in all practice and exercise settings. PEBPE6.a:
The learner will describe the role physical activity plays, in reducing the risk factor for disease, by maintaining appropriate health- related fitness components. PEBPE6.b:
The learner will describe the life-long benefits of regular physical activity. PEBPE6.c: The learner will develop positive relationships with other students.

Lesson 1: The Basics of Body Composition Unit Vocabulary Topics of the Unit Ectomorph Your Body Type Mesomorph Your Body Weight Endomorph Body Composition Body Mass Index (BMI) Influences on Body Fat Body Composition Energy Equation Essential Fat Weight Control and Physical Activity Overweight Body Circumference Calorie Intake Skinfold Measures Calorie Expenditure Nutrition Metabolism Physical Activity Resting Metabolic Rate Girth Calipers

Lesson 1: The Basics of Body Composition Body Types Ectomorph: body type is characterized by a low percentage of body fat, small bone size, and a small amount of muscle mass and size Mesomorph: body type is characterized by a low-to-medium percentage of body fat, medium-to-large bone size, and a large amount of muscle mass and size Endomorph: body type is characterized by a high percentage of body fat, large bone size, and a small amount of muscle mass and size

Lesson 1: The Basics of Body Composition Body Mass Index: a way to assess body size in relation to height and weight

Lesson 1: The Basics of Body Composition Body Composition: the relative percentage in your body of fat to lean body mass, including water, bone, and muscle is important to understanding a person’s overall health Overweight: condition in which a person is heavier than the standard weight range for his or her weight Obesity: medical condition in which a person’s ration of body fat to lean muscle mass is excessively high

Lesson 1: The Basics of Body Composition Essential fat: minimum amount of body fat necessary for good health 1. insulates your body against the cold 2. cushions your internal organs, protecting them from injury 3. provides you with a valuable source of stored energy Excessive Leanness - may be defined as having a percentage of body fat that is below the acceptable range for your age and gender.

Lesson 2: Influences on Your Body Composition Influences on Body Fat People who are overweight have a greater number of fat cells. They also have larger fat cells. Lifestyle Behaviors “You are what you eat!” Energy Equation Calorie Intake: total number of calories you take in from food Calorie Expenditure: total number of calories you burn or expend

Lesson 2: Influences on Your Body Composition Calorie Expenditure and Metabolism Metabolism Process by which the body converts calories from food to energy Resting Metabolic Rate Amount of calories you expend for body processes while at rest Gender Age: Decrease RMR Heredity Eating Habits (Slow or Speed up RMR) Eliminating Calories (Slows RMR) Physical Activity and Exercise (Increase RMR)

Lesson 2: Influences on Your Body Composition Weight Control and Physical Activity FITT Principal of working out Frequency- how often I work out Intensity- how hard I work out Time- how long I work out Type- what specifically I’m doing while working out

Lesson 3: Your Body Composition Body Circumference: the distance around a body part Body Circumference tests measure girth Males test around the waist Females tests near the hips

Lesson 3: Your Body Composition Skinfold Measures: finger pinch test Calipers: device used to pinch a fold of skin surrounding adipose tissue Measured in millimeters and a good measure of body composition because 50 percent of all body fat is between muscles and skin

Lesson 4: Maintaining a Healthy Body Composition Evaluate your needs Be realistic Design a personal plan Become physically active Keep track of your progress

Lesson 4: Maintaining a Healthy Body Composition Weight Control, Diet, and Exercise Weight Loss: adjust your eating plan to reduce calorie intake while increasing calorie expenditure through physical activity or exercise Weight Gain: person should consume calories and maintain his or her physical- activity level (eat complex carbohydrates) Weight Maintenance: maintain a healthy eating plan with the same amount of calorie intake; also maintain moderate physical activity level

Lesson 4: Maintaining a Healthy Body Composition Benefits of Achieving Your Goals Increases energy Increases self-esteem Reduces stress levels Reduces risk of developing CVD or other diseases