Body

Body

Com

positio

n

Com

positio

n Refers to all of the Refers to all of the

components that make up the components that make up the bodybody

Divided into 2 main Divided into 2 main categories:categories:

Fat massFat mass Fat-free or lean body massFat-free or lean body mass

Includes muscle, bone, fluids, Includes muscle, bone, fluids, and organsand organs

Most athletes are interested Most athletes are interested in the ratio of fat mass to in the ratio of fat mass to total body mass which is total body mass which is commonly expressed as commonly expressed as percent body fatpercent body fat..

Essential fat is the minimum amount of fat Essential fat is the minimum amount of fat necessary for proper physiological functionnecessary for proper physiological function

Essential fat for males = 3% of body weightEssential fat for males = 3% of body weight Essential fat for females = 12% of body weightEssential fat for females = 12% of body weight

9% is considered sex-specific fat9% is considered sex-specific fatThis is fat needed for proper hormonal and This is fat needed for proper hormonal and

reproductive function.reproductive function.

NO

RM

SN

OR

MS

Females (%)Females (%)

Caution: < 13

Caution: < 13

Excellent:14-

Excellent:14-

1818

Good: 19-23Good: 19-23

Average:24-29

Average:24-29

Overfat: 30-36

Overfat: 30-36

Obese: >36Obese: >36

Males (%)Males (%)

Caution: <5Caution: <5

Excellent: 6-11

Excellent: 6-11

Good: 12-16Good: 12-16

Average: 17-

Average: 17-

2323

Overfat: 24-29

Overfat: 24-29

Obese: >29Obese: >29

Erro

rs in

Erro

rs in

Measu

ring B

ody

Measu

ring B

ody

Com

positio

n

Com

positio

n Body fat

Body fat

cannot be cannot be

directly directly

measured measured

except by except by

chemical chemical

analysis of analysis of

human human

cadaverscadavers

All other All other

methods methods

“estimate” or

“estimate” or

“predict” body

“predict” body

compositioncomposition

All methods also

All methods also

have potential

have potential

technical error in

technical error in

the assessment

the assessment

method itself

method itself

Body Body

Composition

Composition

MethodsMethods

Body Mass Index (BMI)Body Mass Index (BMI)

Hydrostatic (underwater) WeighingHydrostatic (underwater) Weighing

Plethysmography (Bod Pod)Plethysmography (Bod Pod)

Skin-fold CalipersSkin-fold Calipers

Bioelectrical Impedance Analysis Bioelectrical Impedance Analysis (BIA)(BIA)

Near Infrared Reactance (NIR)Near Infrared Reactance (NIR)

Weig

ht G

ain

Weig

ht G

ain

In order to gain or lose In order to gain or lose weight, proper exercise and weight, proper exercise and diet must be combined in diet must be combined in the right ways.the right ways.

The extra calories should The extra calories should primarily come from primarily come from extra carbohydrates extra carbohydrates

Carbohydrates fuel your Carbohydrates fuel your muscle so the muscles muscle so the muscles can perform intense can perform intense muscle-building exercise.muscle-building exercise.

Protein intake increase Protein intake increase by 14grams per day to by 14grams per day to provide necessary amino provide necessary amino acids for muscle growth acids for muscle growth

Finding the time to Finding the time to eat can be the biggest eat can be the biggest challenge to boosting challenge to boosting caloric intake. caloric intake.

Pack portable snacksPack portable snacks Eat frequently Eat frequently

throughout the daythroughout the day Eat an extra snackEat an extra snack Eat larger than normal Eat larger than normal

portions at mealtimeportions at mealtime Eat higher calorie Eat higher calorie

foods.foods.

Taking the prescribed Taking the prescribed 500-1000 additional 500-1000 additional calories per day calories per day should cause some should cause some weight gain. weight gain.

• It is vital to include It is vital to include muscle-building muscle-building resistance exercise resistance exercise (weight workouts) to (weight workouts) to promote muscular promote muscular growth rather than growth rather than just fat deposits. just fat deposits.

• It is recommended to It is recommended to have body fat have body fat routinely measured, routinely measured, to be sure that to be sure that weight gain is mostly weight gain is mostly muscle, not fat.muscle, not fat.

Weig

ht Lo

ss

Weig

ht Lo

ss

Body fat is stored energyBody fat is stored energy In order to decrease body fat In order to decrease body fat

one must burn more calories one must burn more calories that he or she eats forcing the that he or she eats forcing the body to use these energy body to use these energy stores (fat)stores (fat)

It should be noted that every It should be noted that every human body is different and human body is different and fat is stored at different rates fat is stored at different rates for each personfor each person

Storing fat can be effected by Storing fat can be effected by genetics, emotion, health, etcgenetics, emotion, health, etc

Exercise regularly, Exercise regularly, but do not over-but do not over-exercise. exercise.

Too much exercise Too much exercise may lead to injury, may lead to injury, fatigue, and fatigue, and irritability. irritability.

Exercise will be more Exercise will be more satisfying when it is for satisfying when it is for fun and fitness, not fun and fitness, not simply for burning off simply for burning off calories. calories.

Cra

sh D

iets

Cra

sh D

iets

Weight loss fads are Weight loss fads are common in today’s common in today’s worldworld

These techniques These techniques usually focus on usually focus on restriction of calorie restriction of calorie intake and usually have intake and usually have an individual eating an individual eating foods that vary from foods that vary from their usual choicestheir usual choices

Such diets are Such diets are unsuccessful because unsuccessful because losing body fat and losing body fat and keeping it off requires a keeping it off requires a behavior change that behavior change that can continue can continue throughout the throughout the person’s life!person’s life!

Rapid

Weig

ht

Rapid

Weig

ht

Loss In

Sports

Loss In

Sports

Sports that have weight Sports that have weight categories are at risk for categories are at risk for unhealthy weight loss unhealthy weight loss tacticstactics

Examples include Examples include wrestling, boxing, martial wrestling, boxing, martial arts, and lightweight arts, and lightweight rowingrowing

Other sports in which Other sports in which physical appearance may physical appearance may be judged may also be at be judged may also be at riskriskExamples include Examples include

gymnastics, figure gymnastics, figure skating, horse racing, and skating, horse racing, and

cheerleadingcheerleading

Studies are also showing that Studies are also showing that the weight “cycling” of these the weight “cycling” of these athletes is leading to lowered athletes is leading to lowered metabolic rate as aging occurs metabolic rate as aging occurs and an increase likelihood of and an increase likelihood of being over weight later on in being over weight later on in lifelife

Many states are implementing Many states are implementing rules to limit such tactics in rules to limit such tactics in order to create a safer order to create a safer environment for the athletesenvironment for the athletes

Eatin

g D

isord

ers

Eatin

g D

isord

ers

Eating disorders

Eating disorders

affect more that 8

affect more that 8

million Americans

million Americans

at any given time

at any given time

All forms of All forms of

eating disorders

eating disorders

can be fatalcan be fatal

1 in 10 people

1 in 10 people

will die as a

will die as a

direct result of

direct result of

their eating

their eating

disorderdisorder

Males can get

eating disorders

but the vast

majority are

females

Sig

ns o

f Eatin

g

Sig

ns o

f Eatin

g

Diso

rders

Diso

rders

Social isolation.

Lack of confidence

in performance.

Ritualistic eating

behaviors, such as

cutting food into

small pieces and

playing with it.

Obsession with

calories.

Obsession with

weight.

Distorted body

image.

Wearing layers of

baggy clothing to

hide thinness.

Nervous at

mealtime,

avoidance of eating

in public.

Patterns of leaving

the table directly to

go to the

bathroom.

Running water in

the bathroom after

meals to hide the

sound of vomiting.

Significant weight

loss.

Obsession with grades.

Obsession with grades.

Obsession with

Obsession with

organization of personal

organization of personal

space.space.

High emotions; tearful,

High emotions; tearful,

uptight, overly sensitive,

uptight, overly sensitive,

restless.restless.

Signs of malnutrition.

Signs of malnutrition.

Menstrual irregularities.

Menstrual irregularities.

Loss of hair.Loss of hair.

Light-headedness.

Light-headedness.

Blood-shot eyes.

Blood-shot eyes.

Inability to concentrate.

Inability to concentrate.

Chronic fatigue.

Chronic fatigue.

Hyperactivity –

Hyperactivity –

compulsive exercise

compulsive exercise

beyond normal training.

beyond normal training.

Decrease in performance.

Decrease in performance.

Recurrent overuse

Recurrent overuse

injuries and stress

injuries and stress

fractures.fractures.

DepressionDepression

Anorexia

A

norexia

Nervo

saN

ervo

sa

People with People with anorexia restrict anorexia restrict their caloric their caloric intake for long intake for long periods of time periods of time and deliberately and deliberately starve starve themselves, themselves, resulting in loss resulting in loss of body weight of of body weight of at least 15%. at least 15%.

They have an They have an intense fear of intense fear of becoming obese becoming obese as well as a as well as a distorted body distorted body image.image.

Weight loss is Weight loss is achieved by achieved by avoiding food, avoiding food, frenzied exercise, frenzied exercise, or both. or both.

Bulim

ia N

ervo

sa

Bulim

ia N

ervo

sa

A cyclical A cyclical pattern of pattern of binge-eating binge-eating associated associated with some with some type of type of purging purging

Purging takes Purging takes on different on different forms: forms:

FastingFasting self-induced self-induced

vomitingvomiting excessive excessive

exercisingexercising enemas or enemas or

diuretics. diuretics.

The Fe

male

The Fe

male

Ath

lete

Triad

Ath

lete

Triad

A term used to A term used to describe three describe three interrelated conditions interrelated conditions that can occur in that can occur in competitive women competitive women athletes:athletes:

1. Low energy 1. Low energy availability which may availability which may

be caused by be caused by disordered disordered

eating eating

2. Amenorrhea2. Amenorrhea

3. Osteoporosis3. Osteoporosis

1. Lo

w E

nerg

y

1. Lo

w E

nerg

y

Ava

ilability

Ava

ilability

2. A

menorrh

ea

2. A

menorrh

ea

3. O

steoporo

sis

3. O

steoporo

sis

Low bone mineral Low bone mineral densitydensity

Low estrogen secretion Low estrogen secretion interferes with the interferes with the females ability to store females ability to store calcium in the bonescalcium in the bones

this increases the this increases the athletes susceptibility to athletes susceptibility to fractures; especially fractures; especially stress fracturesstress fractures

Long Te

rm E

ffects

Long Te

rm E

ffects

of th

e Fe

male

of th

e Fe

male

Ath

lete

Triad

Ath

lete

Triad

If not treated, the If not treated, the energy deficit can energy deficit can result in the following result in the following sever health problems:sever health problems:

Long term osteoporosisLong term osteoporosis Cardiac arrestCardiac arrest Electrolyte imbalanceElectrolyte imbalance Severe dehydrationSevere dehydration SuicideSuicide

Preve

ntio

n o

f

Preve

ntio

n o

f

Eatin

g D

isord

ers

Eatin

g D

isord

ers

Any victim of an eating Any victim of an eating disorder must be disorder must be approached and handled approached and handled extremely carefully. extremely carefully. Referral for medical Referral for medical treatment is essential!treatment is essential!

Many athletes think that by Many athletes think that by restricting their food intake restricting their food intake to lose weight they will to lose weight they will exercise better, look better, exercise better, look better, and enhance their overall and enhance their overall performances. performances.

Ironically, this can actually Ironically, this can actually result in depleted fuel result in depleted fuel stores, amenorrhea, stress stores, amenorrhea, stress fractures, fainting, fractures, fainting, weakness, fatigue, and weakness, fatigue, and ultimately impaired ultimately impaired performance.performance.

QQUUEESSTTIIOONNSS

Eating disorders would Eating disorders would fade if people could learn fade if people could learn to love their bodies. As a to love their bodies. As a society we must:society we must:

Dispel the myth that Dispel the myth that thinness equals happiness thinness equals happiness and success.and success.

Discourage the notion that Discourage the notion that the thinnest athlete is the the thinnest athlete is the best athlete.best athlete.

Love our bodies for what Love our bodies for what they are, rather than hate they are, rather than hate them for what they are not.them for what they are not.

Emphasize fit and healthy Emphasize fit and healthy as more appropriate goals as more appropriate goals than slender and skinny.than slender and skinny.