Presentation on theme: "Personal Fitness: Chapter 5"— Presentation transcript:
1Personal Fitness: Chapter 5 Your Body CompositionPersonal Fitness: Chapter 5
2The Basics of Body Composition Ectomorph- a low percentage of body fat, small bone size, and a small amount of muscle mass and sizeEndomorph- high percentage of body fat, large bone size, a small amount of muscle mass and sizeMesomorph- low to medium body fat percentage, medium to large bone size, and large amount of muscle mass and size.
3The Basics of Body Composition Body weight:Generally a controllable factor, unlike body typePeople put too much emphasis on body weightBody Mass Index- a way to assess body size in relation to height and weightDoes not account for muscle massSee chart on page 149Body Composition- the relative percentage in your body of fat mass to lean body tissue, including water, bone and muscle
4Body FatOverweight- a condition in which a person is heavier than the standard weight range for their height and gender.Can a person be overweight and healthy?Over fat- a condition in which a person has a higher than recommended percentage of body fat for their age and genderTeen Males: 7 to 19 percentTeen Females: 12 to 24 percentObesity- a ratio of body fat to lean mass that is excessively high.Is obesity a disease?
5Body FatEssential Fat- the minimum amount of body fat necessary for good healthInsulates body against the coldCushions internal organs, protecting them from injuryProvides valuable source of energyTransports fat soluble vitaminsExcessive leanness- having a percent body fat that is below the acceptable range for your age and gender
6Influences on Body Fat Lifestyle Activity levelDietary habitsHow many steps does the average person take in a day?Men: average 7192 steps per day. Women: average 5210 step per day.How many steps does it take to burn one calorie?Approximately 20 steps burn off one calorie (depending on your weight).(70,000 steps to burn off one pound, 4,667 flights)(40,00 steps if you take in 2,000 calories per day, 2,667 flights)
7Energy Balance Equation Calories intake - Calorie expenditure= EBECalorie intake- the total calories taken in from food and beverageCalorie expenditure- the total calories burnedMetabolism- the process by which the body converts calories from food to energyResting Metabolic Rate- the amount of calories expended for processes while the body is at restObesity Video
8Weight Control and Physical Activity The more physically active you are, the more calories you will burn.The number, size, and weight of body parts workedIf you work your legs, you will burn more calories than if you work your arms.The reason: Leg muscles are larger than arm muscles. The larger the muscle mass, the more energy needed to work.Workout intensityThe more physically demanding the workout, the more calories burned.Duration, or time, of activityThe longer the workout the more calories burned (assuming the intensity is the same.)
9Evaluating Body Composition Body Circumference: Body fat typically gathers around the waist in males and around the hips in females.Girth- The distance around a body partBody-Circumference Test Males (pg. 160)Step 1: Weight in poundsStep 2: girth at the waistlineBody-Circumference Test Females (pg. 160)Step 1: heightStep 2: girth at the widest point on the hips
10Skinfold MeasuresSkinfolds is another way to measure body fat percentageCalipers-a tweeze like device used to pinch a fold of skin surrounding adipose tissue.
11Healthful Strategies to Mange Weight Evaluate your needs: ask a healthcare professional about a target body composition and goals to achieve it.Be realistic:Weight Loss: no more than 1-2 pounds per week.Weight Gain: no more than ½ pound a weekDesign a personal plan: include healthful eating habits and physical activityBecome physically active: 60 minutes per day, or a minimum of 225 minutes per weekTrack your progress: Monitor weight loss, and change in body composition (along with other vital numbers such as BP and cholesterol)
12Weight control, Diet, and Exercise To lose a pound of fat, reduce calorie intake by 3,500 calories, expend 3,500 more calories in physical activity, or a combination.Weight Loss:Eat in regular intervalsGet at least 1,700-1,800 calories dailyNutrient dense foods- high in nutrients as compared to calorie content
13Weight control, Diet, and Exercise Weight Gain:Consume more calories and maintain a high level of physical activityEat more than the minimum number of servings from each section of the Food Guide PyramidWeight trainingWeight maintenance:Energy balance equationInclude a healthy eating planRegular physical Activity
14Benefits of Achieving your Goal Be persistent and patient.Maintaining a healthy weight and body composition through proper nutrition and exercise has several benefitsIncrease energy levelIncrease self-esteemReduce Stress levelReduce risk for disease