1. Body Composition
BODY COMPOSITION IS A Combination of muscle, bone, and fat.
Lean body mass — muscle and other non-fat tissue
Body fat — stored calories

2. Body Types (Somatotypes)
Endomorph — large, soft, bulging body
Mesomorph — solid, large-boned
Ectomorph — slender, slight build
Endomorph
Ectomorph
Mesomorph

3. Endomorph-Characteristics
high percentage of body fat
short neck
large abdomen
wide hips
round, full buttocks
short, heavy legs

4. Mesomorph Characteristics
firm, well-developed
muscles
large bones
muscular arms
trim waist
muscular buttocks
powerful legs
Broad shoulders

5. Ectomorph Characteristics
Small bones
Thin muscles
Slender arms and legs
Narrow chest
Round shoulders
Flat abdomen
Small buttocks

6. firm, well developed muscles
large bones
muscular arms
trim waist
muscular buttocks
powerful legs
Broad shoulders
high percentage of body fat
short neck
large abdomen
wide hips
round, full buttocks
short, heavy legs
Small bones
Thin muscles
Slender arms and legs
Narrow chest
Round shoulders
Flat abdomen
Small buttocks

7. Overweight vs. Obesity
Overweight — exceed desirable body weight by 10% according to height weight charts.
Obese — excessive amount of body fat
Ideal body weight — amount you would weigh with appropriate level of body fat
YOU CAN BE OBESE WITHOUT BEING OVERWEIGHT

8. WEIGHT CONTROL IS A MAJOR HEALTH PROBLEM IN US
It is estimated that 34 million adults are obese. Excess body fat has been linked to high blood
Pressure, heart disease, diabetes, arthritis, and certain forms of cancer. For these reasons, we
all need to be concerned about our weight.

9. BODY MASS INDEX
Body Mass Index (BMI) is an estimate of total body fat based on your height and weight.
BMI does not account for body composition or fat distribution.
BMI is most valuable for evaluating degree’s of obesity.
BMI may overestimate body fat in athletes or others with a muscular built or large body frame.
BMI in the healthy range does not necessarily mean that you are fit and healthy.
BMI is only one factor in determining a person’s health risk.

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

11. Formula for calculating BMI
Government Medical Guidelines established Underweight=<18.5
Normal Weight=
Overweight=
Obesity= BMI of 30 or greater
The BMI is determined by dividing the body weight in kilograms by the height measured to the nearest meter squared.

12. Calculate Your BMI
Calculate your weight in kilograms by dividing your weight in
pounds by 2.2:
(________) ÷ = _______weight in kilograms
Weight in lbs
Calculate your height in meters by multiplying your height in inches by 2.54 and divide by 100:
___________ x ÷ 100 = _______ height in meters
height in inches
Square your height in meters:
_______ X ______ = height square height in meters height in meters
BMI = Weight in Kilograms = __________
Height in Meters 2

13. HEALTH RISK OF TOO MUCH BODY FAT
Heart Disease
Diabetes
Stroke
Hypertension (high BP)
Some Cancers
Sleep Apnea (pauses in breathing)
Social discrimination
Kidney disorders
Surgical risk
Less resistant to infections
Problem during pregnancy
Shortened life expectancy

14. FAT IS IMPORTANT BECAUSE……
Bone density
Protects vital organs/bones
Stores energy
Insulation / warmth
Production of estrogen (Menstrual cycle)
Too little body fat is a health risk.

15. Menstruation
Physically active females, particularly athletes who have a low percentage of body fat:
Have increased risk of delayed onset menstruation
Have increased risk of irregular menstrual cycle
May have complete cessation of menses
Critical levels: about 17% for onset of menstruation and about 22% to maintain normal cycles.
Levels change from person to person

16. Ideal % Body Fat Healthy Fitness Zone Males 7%-25% Females 13%-32%
AGE
MALES
FEMALES
UP TO 30
9-15%
14-21%
30-50
11-17%
15-23%
50 & Up
12-19%
16-25%
Healthy Fitness Zone
Males 7%-25%
Females 13%-32%
Text Book Standards
Looking Good Feeling Good
FITNESSGRAM

17. METHODS TO MEASURE BODY FAT
skin fold
measurements
Analysis by electrical impedance
Measurement of body circumference
Under water weighing

18. ELECTRICAL IMPEDANCE
Muscle, tendons and ligaments act as conductors. Fat acts as an insulator. The current will flow through the path of least resistance. Muscle tissue, which contains about 80% water, acts as a good conductor for the current. Fat carries far less water, thus making the current work harder to get around the fat. Thus creating a higher impedance value.

19. Creeping Obesity 20
slowly gain fat over time

20. Weight Maintenance
Input = Output

21. Permanent Weight Loss Diet Exercise
Combination of the diet and exercise is the BEST

22. WEIGHT LOSS METHODS
Weight loss in pounds
Diet Alone

23. Caloric Cost of Physical Activity
Calories = (# cal. burned/minute/pound) x (weight x minutes)
Example:
Calories = (.079 cal./min./lb.) x (120 lbs. x 30 min.)
calories= 284

24. Weight Control Myths Exercise does not help with weight loss.
Spot reduction - exercising certain areas will remove fat in that area.
Increasing activity will increase your appetite.
Excessive fat is a glandular problem.

25. IDEAL BODY WEIGHT Triceps Skinfold _____ mm
+ Calf Skinfold _____ mm Percent of Body Fat _____ %
Sum = _____ mm
Determine your fat weight by multiplying your weight times your percent of body fat.
Weight _____
× % Fat × _____
Fat Weight = _____
Determine your lean body weight (LBW) by subtracting your fat weight from your weight.
– Fat Wt. – _____
LBW = _____

26. IDEAL BODY WEIGHT
Body fat =12%
Lean body weight = 88%

27. IDEAL MINIMUM / MAXIMUM
FEMALES
Ideal Minimum = Lean Body Weight = ________ = ________ lbs.
(13% fat) LBW .87
Ideal Maximum = Lean Body Weight = ________ = ________ lbs.
(32% fat) LBW .68
Males
(7% fat) .93 LBW .93
(25% fat) .75 LBW .75
Determine your ideal body weight by dividing your ideal percent of lean body weight into your lean body weight.
Lean Body Weight = ________ = ________ lbs.
Ideal % LBW
How many pounds are you currently over or under your ideal body weight?