CHAPTER 5

Body composition

Your body type

Ectomorph-a low percentage of body fat, small muscle mass and size

Mesomorph-a low to medium % body fat, medium to large bone size, large muscle mass

Endomorph-High % body fat, large bone size, and a small amount of muscle mass

Your body weight

Overall body type is determined by heredity. The aspect you can control is your weight.

No ideal weight but there are healthy ranges for each individual.

Weight by itself is not an indicator of healthLean body weight- the combined weight of

bone, muscle, and connective tissue.

Body Mass Index

BMI-a way to assess body size in relation to your height and weight.

Calculation

Body Composition

Body composition-the relative % in your body of fat to lean body tissue, including water, bone, and muscle.

Amount of body fat is not the same as body weight.

Overweight-heavier than standard sizeObesity-a medical condition in which a

person’s ratio of body fat to lean muscle mass is excessively high

Body Fat

Essential Fat- the minimum amount of body fat necessary for good health.

It insulates your body against coldProtects internal organs from injuryProvides stored energyTeen Males- 7 to 19 % body fatTeen females- 12 to 24% body fat

Body composition

Excessive leanness –having a % of body fat that is below the acceptable range

Overfat-carrying too much body fat for your age and gender

Males vs Females

Males are considered overfat when body fat is greater than 20%.

Excessively lean if their body fat is less than 7%.

Females are considered to be overfat when their body fat is greater than 25%.

Excessively lean if their body fat is less than 12%.

Influences on body fat

After infancy, your teen years are the most dramatic growth period in your life.

Body developing new fat cells (amount depends on body type)

You cannot control the number of fat cells in your body, but you can control their size

Lifestyle behaviors

Your body composition, is party a function of your eating pattern.

The stored fat from extra calories will increase the size of your fat cells.

The more physically active you are , the more calories you burn as fuel.

Energy equation

Your body needs to maintain a energy balance

Needs to use up the energy taken from food each day

Energy balance is determined by calorie intake

Calorie intake- the total number of calories you take from food.

Calorie expenditure- the total number of calories you burn or expand.

Calories per gram Carbohydrates=4 Protein=4 Fat=9Less active teens and adults require fewer

calories than those who are physically active.Metabolism-The process by which the body

converts calories from food to energy.Ongoing process even when at rest

https://www.youtube.com/watch?v=5LanQXnsmeA

Resting Metabolic rate

Resting metabolic rate- the amount of calories you expend for body processes while at rest.

For young adults you need 1,400 and 1,800 calories just to keep your body functioning.

Your RMR is shaped by several factors

1.Gender-Males(on average) have higher RMR’sHave higher muscle mass to fat and muscle

burns more calories than fat.2.Age-RMR decreases with age3.Heredity-some people inherit higher RMR’s4.Eating Habits-when you eat regularly

throughout the day you stimulate your RMR.5.Eliminating Calories-tired, hungry, and energy

low 6.Physical Activity-stimulates metabolic rate