1. Basics of Body Composition
Chapter 5

2. Questions to answer What are the different body types?
How can we determine if our body weight is in a healthy range?
What is a healthy weight range?
What is the minimum amount of fat percentage?
What is fat used for?
What are the overfat and obesity percentages?
How to evaluate body fat percentages?
How do we lose, gain, or maintain body weight?

3. Body Types - Heredity

4. Your Body Weight
Lean Body Weight – combined weight of bone, muscle, and connective tissue
Body Mass Index – height to weight
5th percentile = underweight
85 percentile = overweight
How can a person determine if his or her weight is in a healthy range?

5. Body Composition
Relative percentage in your body of fat to lean body tissue
Body Fat Weight = total weight – lean body weight
Body Fat % = body fat weight ÷ total body weight

6. Body fat
Overweight – condition where person is heavier than standard weight range
M>20% F>25%
Obesity – medical condition in which person’s ratio of body fat to lean muscle is excessively high
M>25% F>32%

7. BODY FAT
Excessive Leanness – having a body fat percentage that is below acceptable range
Overfat – carrying too much body fat for age and gender

8. Essential fat Minimum amount of body fat necessary for good health
Insulates
Cushions
provides energy
Teen Males = 7-19%
Teen Females = 12-24%

9. Energy equation Calorie Intake= total calories consumed
Calorie Expenditure= total calories burned
Fewer calories in, more calories burned = lower body fat %
Vice versa

10. Resting metabolic rate (RMR)
Amount of calories burned at rest
Metabolism – process of converting food to energy
Affected by:
Gender
Age
Heredity
Eating Habits
Eliminating Calories
Physical Activity

11. Evaluating body composition
Girth – distance around body part
Males=waistline
Females=hips
How else can we measure?

12. Measuring body composition
Skinfold – calipers
Hydrostatic Weighing (most accurate)
Bod Pod
Bioelectrical Impedance

13. Hydrostatic Weighing Bod Pod Skin Fold
Bod Pod
Skin Fold

14. Maintaining healthy body composition
Evaluate your needs
Be realistic
Design personal plan
Become physical active
Keep track of your progress

15. Nutrition and physical activity
How many calories to lose 1 pound of fat?
3500 calories/week
500 per day
How can we accomplish this?

16. Weight control Weight Loss – Reduce Calories, Increase exercise
Nutrient Dense Food = High in nutrients to calories (veggies, fruits, whole grains)
Weight Gain – More calories same physical activity
Weight Maintenance – Healthy eating with exercise

17. Benefits of achieving weight goals
Increased energy
Increased self-esteem
Reduced stress levels
Reduced risk of developing diseases

18. review What are the different body types?
How can we determine if our body weight is in a healthy range?
What is a healthy weight range?
What is the minimum amount of fat percentage?
What is fat used for?
What are the overfat and obesity percentages?
How to evaluate body fat percentages?
How do we lose, gain, or maintain body weight?

19. References
Rainey, D. and Murray, T. “Foundations of Personal Fitness.” McGraw-Hill Companies. Glencoe. Woodlands, CA