Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Body Composition Chapter 6

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. What Is Body Composition? Body composition = the body’s relative amounts of fat mass and fat- free mass (bone, water, muscle, connective and organ tissues, teeth) Essential fat = crucial for normal body functioning –3–5% of total body weight in males –8–12% of total body weight in females Nonessential fat = adipose tissue

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Typical Body Composition

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Overweight and Obesity The most important consideration in evaluating body weight and composition is the proportion of total body weight that is fat (percent body fat) Overweight = total body weight above a recommended range for good health Obesity = severely overweight and overfat; characterized by excessive accumulation of body fat

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Prevalence of Overweight and Obesity in the United States

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Obesity Trends Among U.S. Adults 1990 No Data <10% 10%–14% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman) Source: Behavioral Risk Factor Surveillance System, CDC

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Source: Behavioral Risk Factor Surveillance System, CDC No Data <10% 10%–14% 15%–19% 20%–24% ≥25% Obesity Trends* Among U.S. Adults 2009 No Data <10% 10%–14% 15%–19% 20%–24% ≥25% (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person)

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Excess Body Fat and Wellness Increased risk of chronic disease and premature death; associated health problems include: –Unhealthy blood fat levels –Impaired heart function –Heart disease and hypertension –Cancer –Impaired immune function –Gallbladder disease –Kidney disease –Skin problems –Sleeping problems

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Obesity and Exercise Activity improves health for people who are normal weight, overweight, and obese.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Body Composition and Diabetes Obese people are more than three times as likely as non-obese people to develop diabetes Excess body fat is a key risk factor for the most common type of diabetes

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Diabetes Diabetes mellitus = disruption of normal glucose metabolism –Type 1 diabetes = the pancreas produces little or no insulin –Type 2 diabetes = the pancreas doesn’t produce enough insulin, cells are resistant to insulin, or both –Gestational diabetes = develops in 2–5% of pregnant women –Pre-diabetes = elevated blood glucose levels

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Diabetes < 100

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Diabetes: Prevalence Source: National Center for Health Statistics

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Diabetes: Symptoms

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Diabetes: Prevention Regular physical activity including endurance exercise and weight training Moderate diet rich in whole grains, fruits, vegetables, legumes, fish, and poultry Modest weight loss For people with pre-diabetes, lifestyle changes are more effective than medication in preventing diabetes

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Diabetes: Treatment Keep blood sugar levels within safe limits through diet, exercise, and, if needed, medication Monitor blood sugar levels with a home test Lose weight if overweight

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Diabetes: Treatment

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Body Fat Distribution and Chronic Disease Location of fat is important to health –People who gain weight in the abdominal area = “apples;” this group has an increased risk of coronary heart disease, high blood pressure, diabetes, and stroke –People who gain weight in the hip area= “pears”

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Body Composition and Wellness Excess body fat decreases the ability to perform physical activities Unrealistic expectations about body composition can hurt self-image; exercise improves body image Set a realistic goal and maintain a wellness lifestyle to develop a healthy body composition

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Problems Associated with Very Low Levels of Body Fat Too little body fat is associated with reproductive, circulatory, and immune system disorders –Less than 8–12% for women –Less than 3–5% for men

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Female Athlete Triad A condition consisting of three interrelated disorders

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Body Mass Index A rough assessment based on the concept that a person’s weight should be proportional to height Body weight in kilograms is divided by the square of height in meters Elevated BMI is linked to increased risk of disease, especially if associated with large waist circumference

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. The ratio of mass to height 2 BMI = body mass (kg) / body height (m) 2 ; for example: BMI = 80 (kg) / 1.72 (m) 2 = kg/m 2 1 inch = meters BMI < 20.0 is considered underweight A BMI > 30 is associated with greater prevalence of mortality from heart disease, cancer, and diabetes

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Calculating BMI  BMI is relatively easy and inexpensive to measure and calculate using the following formulas:  BMI = Weight (kg)/Height 2 (m) or  BMI = Weight (lb) x 703/Height (inches)/Height (inches)  Rather than calculating BMI, the table presented on the following slide can be used as a quick reference.  ACE also provides valuable fitness calculators and assessment support materials on its website. –

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Disease Risk according to BMI

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Body Mass Index

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Body Mass Index and Risk of Type 2 Diabetes

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Estimating Percent Body Fat Underwater weighing: An individual is submerged and weighed under water. Percentages of fat and fat-free weight are calculated from body density. The Bod Pod: The amount of air displaced by a person in a small chamber is measured by computerized sensors.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Estimating Percent Body Fat Bioelectrical impedance analysis (BIA): A small electrical current is sent through the body, and the resistance of the body to it is recorded. The resulting estimates of how much water is in the body can be used to determine body composition. Dual energy X-ray absorptiometry (DEXA) measures the tissue absorption of high- and low-energy X-ray beams. Total body electrical conductivity (TOBEC) estimates lean body mass by passing the body through a magnetic field.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Bioelectrical Impedance Simpler to administer, but accuracy is questionable Sensors are applied to the skin and a weak electrical current is run through the body to estimate body fat, lean body mass, and body water Based on the principle that fatty tissue is a less- efficient conductor of an electrical current

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Dual energy X-ray absorptiometry (DEXA) Frequently used by research and medical facilities Considered by many as the standard technique for body composition assessment Uses low-dose beams of X- ray energy Measures fat mass, fat distribution pattern, and bone density DEXA Procedure is simple; takes only 15 minutes to administer Not readily available to most fitness participants _KuB-0&feature=related

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Total body electrical conductivity (TOBEC) Magnetic Resonance Imaging (MRI) Computed Tomography (CT)

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Setting Body Composition Goals If fat loss would benefit your health, set a realistic goal in terms of percent body fat or BMI If you have underlying health issues, check with your physician before setting a goal A little weight loss at a time can be very beneficial; focus on a healthy lifestyle including proper diet and exercise

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Making Changes in Body Composition Lifestyle should focus on: –Regular physical activity, endurance exercise, and strength training

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Assessing Body Fat Distribution Disease risk increases with total waist measurement of more than –40 inches for men –35 inches for women Disease risk increases with total waist-to-hip measurement above –0.94 for young men –0.82 for young women

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Estimating Percent Body Fat Skinfold measurements: Folds of skin are measured with a caliper. The measurements are used in equations that link the thickness of skinfolds to percent body fat calculations made from more precise experiments.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Jackson and Pollock Three-site Skinfold for Men

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Jackson and Pollock Three-site Skinfold for Women

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Chest Abdomen Triceps Suprailium Thigh

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Sample Desired Body Weight Calculation Desired body weight = [Lean body weight / (100% – Desired % fat)] x 100 Starting information: –Female client’s current weight is 168 pounds, with 28% body fat –Initial goal: To achieve 24% body fat without losing lean tissue Determine fat weight in pounds: –Body weight x Body-fat percentage (BF%): 168 lb x 28% = 47 lb of fat Determine lean body weight (LBW): –Total weight – Fat weight: 168 lb – 47 lb = 121 lb of lean tissue Calculate %LBW at desired %Fat: –Desired %LBW at 24% body fat = 100% – 24% = 76% (or 0.76) Calculate goal weight: –Divide current LBW by desired %LBW = 121 lb/0.76 = 159 lb

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Making Changes in Body Composition Lifestyle should focus on: –Moderate energy intake –Physical activity is the key to long- term success

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 © 2007 McGraw-Hill Higher Education. All rights reserved. Wellness Worksheet Assignment Wellness Worksheets can be accessed online at 1.From the website above, click on “student edition” at the bottom left column. 2.Click on “wellness worksheets” 3.Click on “126 Wellness Worksheets are available online” in the middle of the page. 4.Click on “84: Diabetes Risk Assessment” and complete the worksheet.84: Diabetes Risk Assessment 5.Print out the completed worksheet and submit on Monday, October 3 rd