Understanding Body Composition © 2015 Pearson Education, Inc.

Learning Outcomes Discuss how body composition is related to lifelong fitness and wellness. Describe how the assessment of body size and shape differs from the assessment of body composition. Evaluate your BMI and body circumferences and relate your scores to your overall health status. Set and continually reevaluate goals to reach your healthy body fat percentage. © 2015 Pearson Education, Inc.

Body Composition Concepts The relative amounts of lean tissue and fat tissue in the body Lean body mass The body's total amount of lean/fat-free tissue (muscles, bones, skin, other organs, body fluids) Fat mass Body mass made up of fat tissue © 2015 Pearson Education, Inc.

Body Composition Concepts continued Percent body fat The percentage of total body weight that is fat tissue (weight of fat divided by total body weight) Essential fat Fat necessary for normal body functioning (including in the brain, muscles, nerves, lungs, heart, and digestive and reproductive systems) Storage fat Nonessential fat stored in tissues near the body's surface © 2015 Pearson Education, Inc.

Body Composition for Men and Women © 2015 Pearson Education, Inc.

Why Do My Body Size, Shape, and Composition Matter? Knowing body composition can help assess health risks. More people are now overweight or obese. Estimates of body composition provide useful information for determining disease risks. Evaluating body size and shape can motivate healthy behavior change. Changes in body size and shape can be more useful measures of progress than body weight. © 2015 Pearson Education, Inc.

How Can I Evaluate My Body Size and Shape? Calculate your body mass index (BMI). BMI: a common measurement to assess disease risks Understand the limits of BMI. Scores do not differentiate between fat and lean body mass. Measure your body circumferences. Use waist and hip measurements to determine your waist-to-hip ratio (WHR). © 2015 Pearson Education, Inc.

Estimating BMI © 2015 Pearson Education, Inc.

BMI and Health © 2015 Pearson Education, Inc.

Waist Circumference, BMI, and Disease Risk © 2015 Pearson Education, Inc.

Measuring Hip-to-Waist Ratio PLAY Exercise Video: Waist and Hip Circumference Measurements © 2015 Pearson Education, Inc.

How to Evaluate Body Size and Shape continued Identify your body's patterns of fat distribution. Android Pattern "Apple" shaped Excess body fat on upper body and trunk Associated with greater disease risk Gynoid Pattern "Pear" shaped Excess fat mainly on lower body (hips and thighs) © 2015 Pearson Education, Inc.

Android and Gynoid Body Fat Distribution © 2015 Pearson Education, Inc.

Assessing Body Composition Skinfold Measurements Use calipers to measure skinfold thickness Accurate assessments require experience and practice Dual-Energy X-Ray Absorptiometry (DXA) The "gold standard" for assessing body composition Uses low-radiation X rays to distinguish body components Hydrostatic Weighing (Underwater Weighing) Requires an equipped facility © 2015 Pearson Education, Inc.

Skinfold Measurement Exercise Video: Skinfold Measurement of PLAY Exercise Video: Skinfold Measurement of Percent Body Fat © 2015 Pearson Education, Inc.

Assessing Body Composition continued Air Displacement (Bod Pod) Measures total body air displacement Used with other measures for a full assessment Bioelectrical Impedance Analysis (BIA) Measures resistance of tissues to electrical currents Accuracy depends on machine quality and participant cooperation © 2015 Pearson Education, Inc.

A DXA Machine © 2015 Pearson Education, Inc.

Hydrostatic Weighing © 2015 Pearson Education, Inc.

The "Bod Pod" © 2015 Pearson Education, Inc.

Bioelectrical Impedance Analysis © 2015 Pearson Education, Inc.

How Can I Change My Body Composition? Determine if your percent body fat is within a healthy range. Set reasonable body composition goals. Follow a well-designed exercise and nutrition plan. © 2015 Pearson Education, Inc.

How Can I Change My Body Composition? continued Monitor your body size, shape, and composition regularly. Body/size shape (mirror and fit of clothes)—assess daily or weekly Weight—assess weekly Circumferences—measure monthly (or less frequently) BMI—measure monthly (or less frequently) Percent body fat—measure every other month (or less frequently) © 2015 Pearson Education, Inc.

Percent Body Fat Norms for Men and Women © 2015 Pearson Education, Inc.

A Real Look at Real Women In what ways does advertising shape perceptions of women's body type? What advertising methods can be used to help women formulate healthy body images? How can the image database on mybodygallery.com benefit women in overcoming body struggles? What are some of the drawbacks to the website? © 2015 Pearson Education, Inc.

Young Boys Exercising to Extremes Examine the concerns with the use of performance-enhancing supplements. What are reasons to steer young boys and girls away from taking a supplement? Discuss the influence of media on young men and women to achieve an ideal body image. Discuss whether or not you think there have been recent changes in the media that promotes or adds pressure to young men and women to achieve a perfect body. © 2015 Pearson Education, Inc.