PE 901

 Body Composition – the body’s relative amounts of fat and fat-free mass. An important component of fitness for health and wellness. People whose body composition is optimal tend to be healthier, to move more efficiently, and to feel better about themselves.

 Essential Fat – The fat in the body necessary for normal body functioning. 3-5% in men; 8-12% in women (due to fat deposits in breast, uterus and gender specific sites).  Nonessential Fat – Extra fat or fat reserves stored in the body.  Adipose Tissue – Connective tissue in which fat is stored. Your body has the same number of fat cells in the body all of the time and excess calories are stored in the fat cells of adipose tissue.

 Overweight – Characterized by a body weight above a recommended range for good health; ranges are set through large-scale population surveys.  Obese – Severely overweight, characterized by an excessive accumulation of body fat; overfat. Obesity may also be defined in terms of some measure of total body weight.

 Imbalance between caloric intake and output.  Obesity occurs when your average daily intake contains more calories than calories to maintain body function and meet the caloric expenditures of daily activities.  Excess calories are stored in the body’s fat cells in the form of adipose tissue.  The body has the same number of fat cells all of the time.  To lose 1 pound of fat you must expend 3500 calories more than you consume. (However, more calories are expended by a heavier person because more work is required to move a larger body.)  Some people will have more difficulty controlling fatness because of body type.

 Ectomorph – skinny arms, legs, thin waist, low muscle mass.

 Mesomorph – naturally muscular, athletic build, powerful and explosive.

 Ecto-mesomorph – broad shoulders, narrow waist “V” shape. “Swimmer – like”

 Endomorph – round and typically short, have the most difficulty losing weight.

 Risk of chronic disease and premature death  Obese people have an overall mortality rate almost twice that of nonobese people, and even mild to moderate overweight is associated with a substantial increase in the risk of premature death from cardiovascular disease.

 Performance of Physical Activities  Too much body fat makes all types of physical activity more difficult because just moving body through everyday activities means working harder and using more energy. Because exercise is more difficult they do less of it, depriving themselves of an effective way to improve body composition.

 Emotional Wellness and Self-Image  Obesity can affect psychological as well as physical wellness. Being perceived as fat can be a source of ridicule, ostracism, and sometimes discrimination from others; it can contribute to psychological problems such as depression, anxiety and low self- esteem.

 A measure of relative body weight correlating highly with more direct measures of body fat, calculated by dividing total body weight (in kilograms) by the square of body height (in meters).

 Divide body weight in pounds by 2.2 to convert weight into kilograms ________________  Multiply height in inches by to convert height to meters _____________________  Multiply the result in step 2 by itself to obtain the square of the height measurement _________  Divide Step 1 by Step 3 to obtain BMI. BMI = __________________

 Underwater (Hydrostatic) Weighing – An individual is submerged and weighted under water. The % of fat and fat-free weight are calculated from body density. Muscle has a higher density than fat in water. The most accurate way to estimate body fat percentage.

 Skinfold Measurements – Skinfold assessments involve measuring the thickness of skinfolds at several different sites on the body using skinfold calipers. Measure at chest, abdomen, and thigh for men and triceps, ilium, and thigh for women. Least accurate because of administrator error and changes of the body during the day.

 Bioelectrical Impedance Analysis (BIA) – This assessment works by sending a small electrical current through the body and measuring the body’s resistance to it. Fairly accurate with the use of Tanita body scales or hand-held instruments.