Chapter Ten Body Composition and Weight Control It’s not what you are, it’s what you can become. Fredrick Hatfield

Objectives zWhat are the characteristics of the 3 classifications of body types? zHow do you determine how much of your body weight is fat and how much is lean body mass?  What medical problems are associated with excessive body fat?

Objectives zWhat is the difference between being overweight and obese? zWhat 3 methods can a person use to lose weight? zWhy is permanent weight control best achieved by a combination of diet and exercise?

Chapter 10 Value zIt is estimated that 34 million adults are obese (20 percent above desirable weight). Excess body fat has been linked to high blood pressure, heart disease, diabetes, arthritis, and certain forms of cancer. For these reasons, we all need to be concerned about our weight. zSome weigh just the right amount; others need to gain a few pounds, while others need to lose weight. zWhatever your goals, you should understand the importance of good nutrition and physical activity in keeping your weight under control.

Vocabulary body type body type with a large, soft, bulging body and a pear-shaped appearance body type with a solid, muscular, and large- boned physique body type with a slender, slight build ratio of fat to muscle, bone, and other body tissues mass of the body made up of muscle tissue and other non-fat tissue such as bones, ligaments, and tendons somatotype — endomorph — mesomorph — ectomorph — body composition — lean body mass —

Vocabulary exceeding desirable body weight by 10 percent according to height and weight charts having an excessive amount of body fat how much a person would weigh if he or she had an appropriate percentage of body fat device used to measure a fold of skin and its underlying layer of body fat gaining of fat very slowly over a period of years eating disorder in which a person refuses to eat normally, resulting in extreme thinness and even starvation overweight — obese — ideal body weight — skinfold caliper — creeping obesity — anorexia nervosa —

Vocabulary eating disorder characterized by overeating followed by self-induced vomiting, use of laxatives, or very strenuous exercise to avoid weight gain myth that exercising muscles in a particular area of the body will remove fat from that area bulimia — spot reduction —

Evaluate Goals

Prescription for Looking Good and Feeling Good zGreater awareness of diet and exercise zLooking good and feeling good are important personal goals zWeight reduction is a growing industry

Body Types (Somatotypes) zEndomorph — large, soft, bulging body zMesomorph — solid, large-boned zEctomorph — slender, slight build Objective Vocabulary

Body Composition zCombination of muscle, bone, and fat zLean body mass — muscle and other non-fat tissue zBody fat — stored calories Vocabulary

Calculating Body Fat and Lean Body Mass Body Fat lbs. body fat = %body fat x weight Lean Body Mass lean body mass = weight - fat Objective 1 of 4

Overweight vs. Obesity zOverweight — exceed desirable body weight by 10% zObese — excessive amount of body fat zIdeal body weight — amount you would weigh with appropriate level of body fat Objective Vocabulary

According to Height and Weight Charts zThis person is overweight. z This person is normal.

Ideal % Body Fat Objective 2 of 4

Methods to Measure Body Fat zUnderwater weighing zElectrical impedance Objective 3 of 4

Methods to Measure Body Fat zSkinfold calipers zBody circumference Objective Vocabulary 4 of 4

Importance of Weight Control zExcess fat is unhealthy. zFat cell growth zCreeping obesity — slowly gain fat over time Objective Vocabulary

Weight Loss Lose 1 lb. in 1 week zEat 500 calories less each day than your average calorie output. zAdd exercise each day that burns 500 calories. zCombine the first two methods. yex: eat 250 cals less, exercise 250 cals more Objective

Weight Gain Gain 1 lb. in 1 week zEat 500 more calories than you expend zDecrease exercise by 500 cals. each day zCombine the first two methods.

Weight Maintenance zInput = Output

Caloric Cost of Physical Activity Calories = # cal. burned/minute/pound x weight x minutes Example: Calories =.079 cal./min./lb. x 120 lbs. x 30 min. = 284 calories

Permanent Weight Loss zDiet zExercise zCombination of the 2 - BEST Objective

Eat Smart zIncrease fruits, veggies, and grains zDecrease red meat zIncrease poultry and fish zEat meats broiled or baked zDecrease high fat foods zDecrease high cholesterol foods zDecrease high sugar foods zDecrease use of table salt

Long-Haul Concept zKeep record of what you eat and look for patterns. zAvoid eating while reading or watching TV. zPour snacks into a bowl. zEat breakfast everyday. zDrink water before meals. zEat slowly, chew well.

Goal Setting

Eating Disorders zAnorexia nervosa zBulimia

Symptoms of Anorexia Nervosa zThinness-loss of 15% or more of ideal wt. zContinued dieting when not overweight zFeeling fat even when thin zDenial of hunger zExcessive exercising zFrequently weighing oneself zHair loss zLoss of menstruation Vocabulary

Symptoms of Bulimia zBinge eating zMenstrual irregularities zSwollen Glands zFrequent fluctuations in weight zStrict diet followed by binges zFrequent use of bathroom after meals zDepressive moods Vocabulary

Weight Control Myths zExercise does not help with weight loss. zSpot reduction - exercising certain areas will remove fat in that area. zIncreasing activity will increase your appetite. zExcessive fat is a glandular problem. Vocabulary

Record Progress toward Goal

Summary z3 body types zBody composition zOverweight vs. obesity zMethods to measure body fat zImportance of weight control z Strategies for weight loss, gain, maintenance z Permanent weight loss z Eating disorders z Weight control myths

Objectives What are the characteristics of the 3 classifications of body types? How do you determine how much of your body weight is fat and how much is lean body mass? What medical problems are associated with excessive body fat? Why are fat children and fat teenagers likely to become fat adults?

Objectives What is the difference between being overweight and obese? What 3 methods can a person use to lose weight? Why is permanent weight control best achieved by a combination of diet and exercise?

Study Question zTrue or False yHow much you weigh is as important as your actual body composition. yFat children are more likely to be fat adults. yIncreased exercise is usually followed by an increase in appetite. False True False

Study Question zTrue or False yBody fat weighs more than an equal amount of lean body mass. yStaying lean is more difficult for individuals with endomorphic characteristics. False True