CHAPTER 5 Your Body Composition

BODY TYPES ECTOMORPH: thin, slender body build, lack of muscle contour MESOMORPH: athletic, muscular body build, bone and muscle development are prominent ENDOMORPH: heavy, rounded, somewhat flabby body type, limited muscular development

Body Mass Index (BMI) Figure 5.2 pg. 149

Body Composition OVERWEIGHT: weighing more than most people your age, sex, and height OVERFAT: having more fat than you should based on body fat percentage. (Females 25%-32% and Males 20%-25%) OBESE: being very overfat as determined by your body fat percentage (Females > 32% and Males > 25%)

IDEAL BODY WEIGHT: the best weight for a person when the body fat percentage is maintained within an acceptable range IDEAL BODY FAT PERCENTAGES –Males=12% –Females=18%

Body Composition Essential Fat – minimum necessary for good health –Males=3% Females=12% –Insulates, Cushions, Stored energy Teen males need 7% to 19% -Overfat (>20%) Overweight (obese) >25% Teen females need 12%-24% -Overfat (>25%) Overweight (Obese) >32%

Lesson 2 Influences on Your Body Composition HEREDITY AND ENVIROMENT CHILDHOOD OBESITY INACTIVITY HIGH FAT DIET MEDICAL PROBLEMS CREEPING OBESITY (increase age, decrease activity, decrease basal metabolic rate and eating habits stay the same)

Influences on Your Body Composition Lifestyle The Energy Equation –Calorie intake vs. Expenditure & Metabolism Resting Metabolic Rate (RMR) –Gender, age, heredity, eating habits, eliminating calories, physical activity & exercise

LEAN BODY WEIGHT: muscle, bone, tendons, ligaments, internal organs FAT WEIGHT: body fat percentage FAT TISSUE: result of excess calories taken in and not burned during activity

Weighing on a Scale vs. Height Weight Chart Very Misleading Tells you whether you have excess weight Based on averages, does not represent ideal weight

Measurement of Waist/Hip Ratio Where is weight distributed on body Abdominal Area=Apple Hips, Thighs, Buttocks=Pear Women=Pear Shape Men=Apple Shape

WHY WORRY ABOUT EXCESS FAT??? Creates a lot of extra work for your heart and endangers your health Increase risk of disease Worsen an existing disease Overweight and excessive fat have been linked to: –High blood pressure –Increased levels of cholesterol and fats in the blood –Many types of bone and joint disorders –Diabetes –Lower back problems –Respiratory ailments

Balancing Your Caloric Intake and Expenditure! All about balance Burn up calories you take in Consume more calories than burned = body stores as fat If fewer calories are taken in then are needed for the day’s activities, the body converts stored fat into energy. One pound of fat equals 3,500 calories To lose weight: –Take in 500 fewer calories each day or burn up 500 more calories each day= lose 1 pound per week

STRATEGIES FOR WEIGHT CONTROL EAT SLOWLY KEEP LOW CALORIE FOODS AND SNACKS ON HAND EXERCISE REGULARLY AVOID PACKAGED SNACKS, COOKIES AND HIGH FAT BAKED GOODS DO NOT SKIP MEALS

Using Exercise to help Manage Weight BURNS CALORIES (using larger muscles burns more calories) MAINTAIN MUSCLE TONE AND SHAPE IMPROVES BODY’S ABILITY TO BURN FAT (higher intensity exercise burns more calories) USE STORED FAT MORE EFFICIENTLY (muscle fuel) BODY’S ABILITY TO BURN FAT IMPROVES WITH EXERCISE *THE MORE MUSCLE YOU HAVE, THE MORE CALORIES YOUR BODY USES* Set Point – Normal weight when not attempting to control it.

MYTHS ABOUT WEIGHT CONTROL SPOT REDUCING: Attempt to lose fat in a particular area of the body by exercising muscles in that area. CELLULITE: No such thing= fat trapped between connective tissue between skin. When the tissue is weak, the fat pushing against them causes a dimpled look.

WHAT TYPE OF EXERCISE WILL BURN THE MOST CALORIES??? CARDIORESPIRATORY FITNESS!!! –Walking, jogging, cycling, swimming, aerobic exercise- -ACTIVITY-

Lesson 3 – Evaluating Your Body Composition Body Circumference Test (males/females) –Figure 5.9 pg. 160 Skinfold Measures –Figure 5.11 pg. 161 Bioelectrical Impedance

Body Fat Tests Hydrostatic Testing-most accurate wxVXY Calipers-Skinfold Measuring RSAsc

Lesson 4 Maintaining a Healthy Body Composition Healthful Strategies to Manage Weight –Evaluate your needs –Be realistic –Design a personal plan –Become physically active –Keep track of your progress

Benefits of Achieving Your Goals Increase your energy Increase your self-esteem Reduce your stress levels Reduce your risk for developing diseases