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Body Composition

Chapters 7 and 8

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Body Composition Overweight vs Overfat Metropolitan Life Insurance Height-

Weight Charts

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Two-component Model: Fat mass Fat-free mass

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Four Component Model Adipose Bone Muscle Water

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Criterion Referenced Standards:

College Aged Men Women

Underfat < 3% <12% Healthy Zones 3-20% 12-30% Overfat >20% > 30% Obese > 25% > 35%

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Essential Fat Necessary for normal physiologic

function Men = ~ 3% Women = ~ 12%

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Non-essential fat Stored energy Average for College Aged Man = 12% Woman = 12%

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Average for College Aged

Male = 15%Female = 24%

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Sport specific body fat levels

Movement required? Resistance to movement required?

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Body Composition Abnormalities

Obesity Epidemic– $168 billion expense– 33.3% of all U.S. adults are obese - “an

excess of body fat frequently resulting in a significant impairment of health”

– ~70% are sedentary– ~25% of school-aged children are

obese.– 70% chance of early death.

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Creeping Obesity Food Intake Activity Levels Basal Metabolic Rate

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Fat Management Energy in = energy out = no

change in fatness Energy in > energy out = get

fatter Energy in < energy out = lose

fat

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IT IS JUST AS DANGEROUS TO YOUR HEALTH TO BE

UNDERFAT AS IT IS TO BE OVERFAT!!!!!

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Underfatness and eating disorders

Anorexia nervosa Bulimia nervosa

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Factors Influencing Body Composition

Energy intake Energy output Genetics

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Fat Patterning Sex related patterns Genetic based patterns

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Truncal Adiposity

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Fat Storage One door room. Primary storage sites. Secondary storage sites. Hyperplasia vs Hypertrophy

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Unwise Fat Loss Techniques

1. Starvation. Fat loss Water loss = dehydration Muscle loss. Fat gain.

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Unwise Fat Loss Techniques

2. Decreased retention Laxatives and Diuretics

– dehydration– malnutrition

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Unwise Fat Loss Techniques

3. Increased metabolism. Stimulants

– tolerance– addiction

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Unwise Fat Loss Techniques

4. Liposuction.

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Unwise Fat Loss Techniques

5. Magic.– Pills– Lotions– Vibration– etc

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Reality vs Image

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Maintenance of a Healthy Body Composition Profile

The only proven way to maintain a healthy body composition profile is to balance healthy nutrition with regular exercise.

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Fat Loss

Dieting alone is ineffective

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Fat Loss

Exercise alone is also ineffective.

You would have to run 35 miles to expend the energy in one pound of fat!

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Fat Loss

Of the two, exercise is most influential

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ACSM recommends eat 250 less per day expend 250 more per day

– (walk 2.5 miles) = 500 kcal per day reduction

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ACSM recommends do this 7 days a week = 3500 kcal in a week = 52 lbs in a year

See additional recommendations

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Assessment of Body Composition

1. Chemical analysis of cadavers. Most accurate Can only pre-test Tough finding volunteers

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Assessment of Body Composition

2. Hydrostatic weighing.– Land weight– Residual Volume and

GI volume– Water weight– Archimedes’ principle– Density– Percent fat.– + 2 percent error.

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Assessment of Body Composition

3. Skinfold assessment. Subcutaneous fat Site specific

measurements Population specific

equations– Jackson, Pollock,

Wilmore– Lohman– Yuhaz

+ 3-4 percent error

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Assessment of Body Composition

4. Body Mass Index wt (kg)/ht

2 (m)

Normal = < 25 men; < 27 women Moderately obese = 25-30 men;

27-30 women Massively obese = 30-40 either Morbidly obese = > 40.

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Assessment of Body Composition

5. Bioelectric Impedance Analysis

Electrical current Total body water

volume Body density Fat mass +3-20 percent error

(depending on equation)

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Assessment of Body Composition

Bod Pod Air

displacement

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Concerns of Assessment: Confidentiality Accuracy Purpose Over-emphasis

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Current Body Wt

Goal % Fat*

Goal % LBM*

Current % Fat*

Current Fat Wt

Current LBM

Target Body Wt

1

* % is expressed as a decimal. Divide by 100 before entering the data.

X byminus

minus

Computing Target Wt assuming all wt. Loss is fat

Fill in boxes with double lines and compute others