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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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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– $33 billion weight-loss industry– 33.3% of all U.S. adults are obese - “an

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

– ~60% 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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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. 5. Magic.

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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