1. FAT WEIGHT COMPARED TO FAT FREE WEIGHT
BODY COMPOSITION
THE RELATIVE COMPARISON OF BODY FAT TO LEAN BODY MASS (MUSCLE, BONE, ORGANS). OR
FAT WEIGHT COMPARED TO FAT FREE WEIGHT
BODY WEIGHT = 200 LBS.
%BODY FAT = 20%
FAT WEIGHT = 40 LBS
FAT FREE WEIGHT = 160 LBS

2. BODY FAT NORMAL PHYSIOLOGICAL FUNCTIONING
PROTECTION OF ORGANS FROM BODILY HARM
INSULATION AND BODY TEMPERATURE REGULATION
ENERGY STORAGE

3. WHY KNOW YOUR BODY COMPOSITION ?
EVALUATE YOUR HEALTH
BETTER PLAN A PROGRAM OF WEIGHT CONTROL
EVALUATE YOUR PROGRESS ON EXERCISE AND NUTRITION PROGRAM

5. SKINFOLD METHODS OF ESTIMATING BODY COMPOSITION:
FAT TISSUE MEASURED WITH A CALIPER AT VARIOUS LANDMARKS ON THE BODY.

6. UNDERWATER WEIGHING BODY VOLUME DETERMINED BY WATER DISPLACED.
BODY DENSITY DETERMINED BY BODY WEIGHT IN WATER
MOST ACCURATE BUT MOST EXPENSIVE

7. BIOELECTRICAL IMPEDANCE
INSTRUMENT THAT MEASURES THE SPEED OF ELECTRICAL IMPULSES THROUGH THE BODY
MUSCLE IS A BETTER CONDUCTOR THAN FAT

8. HEIGHT/WEIGHT CHART OLD METHOD BASED ON AVERAGES FOR FRAME SIZE
NO CONSIDERATION FOR PERCENT BODY FAT

9. WHAT IS RECOMMENDED % BODY FAT?
12% - 18%
MALES -
18% - 24%
FEMALES -

10. ESSENTIAL FAT MEN 4%-6% WOMEN 10%-12% 2 TYPES OF BODY FAT
FAT THAT IS STORED IN THE ORGANS AND TISSUES OF THE BODY.
ESSENTIAL FAT IS THE BARE MINIMUM FAT THAT IS REQUIRED FOR NORMAL BODY FUNCTIONING.
MEN
4%-6%
WOMEN
10%-12%
(CHILD BEARING)

11. ADIPOSE TISSUE FOR INSULATION, PROTECTION, AND TEMPERATURE REGULATION
STORAGE FAT
ADIPOSE TISSUE FOR INSULATION, PROTECTION, AND TEMPERATURE REGULATION
8% - 12% FOR MALES AND FEMALES
EXCESS STORAGE FAT CONTRIBUTES TO A HIGHER RISK FOR HEART DISEASE AND OTHER HEALTH RELATED PROBLEMS

12. FAT CELL FORMATION AND ITS CONSEQUENCES
FAT CELLS ARE FORMED DURING THE LAST MONTH OF FETAL DEVELOPMENT AND CONTINUE TO FORM UNTIL THE EARLY 20’S.
FAT CELL FORMATION IS ESPECIALLY RAPID DURING THE FIRST FEW YEARS OF LIFE
AFTER YOUR 20’S, THE NUMBER OF FAT CELLS ARE SET, BUT THEY CAN INCREASE IN SIZE.
OVERFEEDING CHILDREN CAN LEAD TO A LIFETIME OF OBESITY.

13. CALORIE - ?
UNIT OF ENERGY DERIVED FROM FOOD
HOW MANY CALORIES DOES IT TAKE TO BURN ONE POUND OF BODY FAT?
3500 CALORIES

14. CALORIES IN - CALORIES OUT =
EQUATION FOR WEIGHT CONTROL :
CALORIES IN - CALORIES OUT =
NET CALORIC BALANCE
IN OTHER WORDS . . .
TAKE IN MORE CALORIES THAN YOU BURN …
YOU GAIN WEIGHT.
BURN MORE CALORIES THAN YOU TAKE IN …
YOU LOSE WEIGHT

15. CALORIES IN - CALORIES OUT =NET CALORIC BALANCE METABOLISM
PURPOSE OF CALORIES IN (EATING AND DRINKING):
TO MEET METABOLIC NEEDS OF BODY
TO SUPPLY FUEL FOR PHYSICAL ACTIVITY
HOW DO YOU BURN CALORIES?
METABOLISM
PHYSICAL ACTIVITY
LOSE WEIGHT, STAY THE SAME, OR GAIN WEIGHT

16. HOW MANY CALORIES CAN YOU BURN IN ONE MINUTE BY EXERCISING IN YOUR TRAINING HEART RATE ZONE?
8-15 CALORIES PER MINUTE

17. 1 - 2 POUNDS / WEEK PROPER DIET EXERCISE
IF WEIGHT LOSS IS DESIRED, WHAT IS THE RECOMMENDATION FOR SAFE, PROPER, AND LONG-TERM WEIGHT LOSS?
1 - 2 POUNDS / WEEK
(AMERICAN MEDICAL ASSOCIATION)
TO INSURE QUALITY NUTRIENTS TO MEET THE BODY’S NEEDS
PROPER DIET
EXERCISE
TO INCREASE YOUR METABOLISM

19. Carbohydrates 4 60 - 70 45 - 55 Food source: function in the body:
Calories per gram:
Recommended % of calories in diet:
Actual % of calories in an average U.S. diet:
Grains, breads, veggies, fruits, pastas
Primary source of fuel 4

20. FATS 9 20 - 30 40 - 50 Food source: function in the body:
Calories per gram:
Recommended % of calories in diet:
Actual % of calories in an average U.S. diet:
MEATS, POULTRY, WHOLE MILK PRODUCTS, VEGETABLE OILS
INCREASES LIPIDS IN THE BLOOD THAT LEADS TO DEPOSITS IN THE ARTERIES 9

21. PROTEIN 4 12 - 15 15 - 20 Food source: function in the body:
Calories per gram:
Recommended % of calories in diet:
Actual % of calories in an average U.S. diet:
MEATS, FISH, POULTRY, DAIRY PRODUCTS, EGGS
AMINO ACIDS TO BUILD MUSCLE, ORGANS, HORMONES, AND ENZYMES 4

22. EXCESS CALORIES OF CARBOHYDRATES, FATS, AND PROTEINS ARE ALL CONVERTED TO ...
BODY FAT

23. FAT INTAKE SHOULD BE BASED UPON:
YOUR BODY WEIGHT
YOUR PERSONAL AND FAMILY HISTORY OF HEART DISEASE
YOUR BLOOD CHOLESTEROL LEVEL
YOUR PHYSICAL ACTIVITY LEVEL
Only 20 to 30 percent of your total calories should be from dietary fat.

24. What food source does your body utilize most during exercise?
Carbohydrates