1. 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

2. 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

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

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

5. 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

6. 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

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

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

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

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

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

13. 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)

14. 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

15. 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.

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

17. 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

18. 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

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

20. 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

21. 3 Main Nutrients…
CARBOHYDRATES
FATS
PROTEINS

22. 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

23. 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

24. 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
AMINO ACIDS TO BUILD MUSCLE, ORGANS, HORMONES, AND ENZYMES 4

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

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