Lesson #5 5.pdfMay 05, 2017  · Weight Loss One Pound = 3,500 unused calories 7 days in a week =...

Lesson #5 Body Composition

Body Composition- The relationship

between lean body tissue and fat mass.

Lean Body Mass

• Muscles

• Ligaments

• Tendons

• Bones

Body Fat

• Fat is fat

To be healthy, it is more important to look at

your body composition than the scale or

height and weight charts.

To improve your body composition you need to

decrease the amount of overall body fat and

increase the amount of lean muscle tissue.

Body Fat % Guidelines

Fitness % Fat

Rating (Males)

Too Lean 6 or less

Healthy Lean 7-9

Healthy 10-19

Borderline High 20-24

Overfat 25 or more

Fitness % Fat

Rating (Females)

Too Lean 11 or less

Healthy Lean 12-14

Healthy 15-24

Borderline High 25-29

Overfat 30 or more

Body Composition and Risk for

Chronic Diseases

0

10

20

30

40

50

75% 85% 100% 115% 125% 145%

Too Lean- Increased Risk

Normal Body Fat- Lower Risk

Increased Body Fat- Increased Risk

Pre

mat

ure

Dea

th R

isk

Low

High

Percent of Normal Level of Body Fat

Too Lean- Increased Risk

Within normal limits for Body fat - Lower Risk

Too much Body fat - Increased Risk

Below “Normal” Above

How do you measure body

composition?

• Hydrostatic (Underwater) Weighing- Considered

the “Gold Standard” or most accurate

• Skinfold Calipers- measurements are taken at

various sites and computed in an equation Very

accurate if performed by a skilled tester.

• Bioelectrical Impedance- scales or other device

uses electrical current to estimate body fat

percentage. Accuracy depends on hydration, body

temperature, and time of day (not very accurate).

Body Mass Index (BMI)

• A measure of body fat based on height and weight.

BMI = Kg/M2

• This measurement is an estimate and is used as an indicator of health risk

• BMI does not measure body composition or body fat %

Determining BMI

• National Institute for Health BMI Calculator: http://nhlbisupport.com/bmi/bminojs.htm

• National Institute for Health BMI Chart: http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf

* Underweight = <18.5

* Normal weight = 18.5-24.9

* Overweight = 25-29.9

* Obesity = BMI of 30 or greater

Two people can have the same BMI, but a different percent body fat. A bodybuilder with a large muscle mass and a low percent body fat may have the same BMI as a person who has more body fat because BMI is calculated using weight and height only.

These men have the same height, weight, and BMI, but may have different percent body fat.

6'3" Height 6'3"

220 lbs Weight 220 lbs

27.5 BMI 27.5

http://www.cdc.gov/nccdphp/dnpa/bmi/bmi-means.htm

Overweight vs. Obesity • Overweight individuals are those who exceed their

desirable body weight by 10% according to height and weight charts.

• Obese people are those who have more body fat than they should have.

– Female: 30% or higher

– Males: 25% or higher

**You can be one without the other**

EVERY PERSON HAS A

DIFFERENT BODY SHAPE

AND SIZE

BODY TYPES

ENDOMORPH MESOMORPH ECTOMORPH

-High percentage of body fat -firm,well-developed muscles -small bones

-short neck -large bones -thin muscles

-large abdomen -broad shoulders -slender arms and legs

-wide hips -muscular arms -narrow chest

-round, full buttocks -trim waist -round shoulders

-short, heavy legs -muscular buttocks -flat abdomen

-powerful legs -small buttocks

Body Composition is one health related

component that is most closely associated

to how people feel about themselves.

Care must be taken in evaluation and response

to results from any source to estimate body

composition.

Healthy people come in many sizes and

shapes

Eating disorder concerns revolve around body

composition and its misconception.

Weight Gain & Loss

• There needs to be an imbalance of caloric

intake (eating) and output (activity) to gain

or lose weight

Input Activity

Weight Gain & Loss

To Gain or Lose weight you need to:

1. Change caloric intake (eating)

2. Change caloric output (activity)

3. Change a combination of both

Weight Gain

One Pound = 3,500 unused calories

7 days in a week =

500 unburned calories per day

To Gain One Pound in a week:

1. Eat 500 calories more each day

2. Burn 500 calories less each day

3. Do a combination of both: Eat 250 calories more

and burn 250 calories less

Weight Loss

One Pound = 3,500 unused calories

7 days in a week =

500 unburned calories per day

To Lose One Pound in a week:

1. Eat 500 calories less each day

2. Burn 500 calories more each day

3. Do a combination of both: Eat 250 calories less

and burn 250 calories more

Examples of Calories Burned caloric expenditure per minute by activity and

body weight

Activity 100

lbs

125

lbs

150

lbs

175

lbs

200

lbs

225

lbs

250

lbs

Basketball

(moderate)

4.6 5.9 7.1 8.3 9.6 10.4 11.6

Basketball

(vigorous)

6.5 8.2 10 11.7 13.5 14.6 16.3

Cycling

(5.5 mph)

3.3 4.2 5.1 5.9 6.8 7.4 8.3

Golf 3.6 4.5 5.5 6.4 7.4 8.0 9.0

Examples of Calories Burned caloric expenditure per minute by activity and

body weight

Activity 100

lbs

125

lbs

150

lbs

175

lbs

200

lbs

225

lbs

250

lbs

Running

(11-min. mile)

7.1 9.0 10.8 12.7 14.6 15.9 17.8

Running

(5-min. mile)

13 16.4 19.9 23.3 26.8 29.1 32.5

Skiing

(downhill)

6.4 8.1 9.8 11.4 13.1 14.3 16.0

Soccer 5.9 7.5 9.0 10.6 12.2 13.2 14.8

Examples of Calories Burned caloric expenditure per minute by activity and

body weight

Activity 100

lbs

125

lbs

150

lbs

175

lbs

200

lbs

225

lbs

250

lbs

Tennis

(Recreational)

4.6 5.8 7.0 8.2 9.4 10.2 11.5

Walking

(2.0 mph)

2.3 2.9 3.5 4.2 4.8 5.2 5.8

Weight Training 5.1 6.7 7.9 9.4 10.8 11.7 19.1

Study Questions

1. A component of body composition is lean mass. Which of the following is not considered lean body mass tissue?

A. Muscles

B. Ligaments

C. Fat

D. Tendons

2. It is possible to be considered overweight according to height and weight charts, and not be considered obese according to body fat percentages.

True or False?

Study Questions Continued

3. Body Mass Index is:

A. A measure of body fat based on height and weight

B. An indicator of health risk

C. An estimate

D. All of the above

4. In order to improve your body composition, a person must increase

their muscle mass and decrease their overall amount of body fat.

True or False?

5. The risk of premature death is higher if the percent of body fat is

higher or lower than normal levels.

True or False?

Study Questions Continued

6. In order to lose weight, one must:

A. Burn more calories than you take in

B. Burn less calories than you take in

C. Burn the same amount of calories that you take in

D. None of the above

7. If one pound equals 3500 calories, for a person to gain one pound per week, they must:

A. Eat 500 calories more each day than your average daily caloric output.

B. Burn 500 calories less through reduced exercising

C. Do a combination of both: eat 250 calories more and burn 250 calories less.

D. All of the above

Study Questions Continued

8. Body composition is the health related fitness

component that is most closely associated to how

people feel about themselves.

True or False?