Fitness FundamentalsFitness Fundamentals

Proper Body CompositionProper Body Composition

Hoban Physical EducationHoban Physical Education

Health Risk Factors Associated With Excess Bodyfat

Being overweight and obese are underlying risk factors for the top causes of death, including hypertension, adult-onset diabetes, heart disease, cancer, and stroke. Obesity is a major cause of the overall loss of energy experienced by so many people.

According to the National Institutes of Health and the U.S. Surgeon General, most of "the top ten causes of death due to disease are attributable to health risks associated with excess body fat." The National Institutes of Health states it flatly: "Obesity is a leading cause of heart disease,hypertension, stroke, diabetes, and even cancer."

Sixty-eight percent of all Americans are overweight, and the percentage of adults who are obesehas been rising for a decade. In 1998, the American Heart Association added obesity to its list of major risk factors for heart attack. Americans are obsessed with dieting, yet few are successful in attaining permanent weight loss. This "yo-yo" dieting can also contribute to health problems and chronic disease. It is estimated the ranks of diet-conscious adults will increase by 50% this year according to the National Center for Health Statistics in Washington, D.C.

More important is the fact that weight loss, or at least weight management, plays a significant role in our overall health. Scientific study after scientific study shows that being over the ideal body weight places us at a higher risk of disease.

Additionally, and of importance to all Americans, the New England Journal of Medicine reports that even a small amount of extra body weight increases our risk of disease and may affect longevity.

Body CompositionBody CompositionProportionate amounts of fat tissue and nonfat tissue in the body.

% Body Fat% Body FatAdipose tissue as a percent of total body tissue.

Lean Body MassLean Body MassNonfat tissue made up of muscle, bone, and organs (heart, brain, liver, kidneys).

Essential FatEssential FatBody fat needed for normal physiological functioning

Storage FatStorage FatFat found beneath the skin and around major organs that acts as an insulator, as padding, and as a source of energy.

Typical BC of Adult Man and Woman

Body Composition Changes Over the Adult Lifespan

Which Would You Rather Be?

Bodyfat Storage

Effects of a 6-week Aerobics and Strength Training Exercise Program on Body

Composition

Body Composition Considerations

Body weight measurements do not reveal actual changes in body fat or muscle levels.

Muscle weighs more than fat and burns more calories at rest.

Exercise can increase muscle and decrease body fat.

Dieting can decrease precious muscle in our bodies.

Effects of “Yo Yo” Dieting

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20

40

60

80

100

120

140

200Pounds

180Pounds

210Pounds

190Pounds

220Pounds

200Pounds

230Pounds

Lean Weight Fat Weight

Eating for Life

1.Don’t eat fat.

2.Avoid foods loaded with refined sugar.

3. Learn portion control.

Hydrostatic Weighing Technique

Gold standard for body composition analysisRequires time, skill, space, and special equipment Not practical for large groups or frequent use

Bioelectrical Impedance

Bioelectrical ImpedanceBioelectrical Impedance: A technique to assess body composition by measuring running a weak electrical current through the body.

Skinfold Technique

Desired Percent Body Fat Levels

Men under age 2012-22%

Women under age 2017-27%PLUS

1% of body fatness for each succeeding decade of life