1. Recommendations for Body Composition, Exercise, and Caloric Intake
NFSC 303

2. Standards Body Fat Body Weight Body Mass Index (BMI)
Waist Circumference
…because energy balance /body “fatness” is a strong indicator of disease risk (chronic)…
body composition standards
now also waist circumference.

3. Percent Body Fat = % of total body weight that is comprised of fat
Fat vs. Lean Body Mass(LBM)
General guidelines:
Males < 40 yrs
non-athletes: %
athletes: 6-17%
Methods of assessment
Hydrostatic (underwater) weighing = Gold Standard
wt underwater is compared to wt. on land
circumference and skinfold measurements used
Circumference and fatfold thickness measurements
noninvasive, low cost, fairly accurate
Bioelectrical impedance analysis
measures total body water to assess body composition
Range of error 2-5% based on accurate hydrostatic measurements
**Height/weight tables don’t account for Lean Body Mass, so...
OVERFAT = percent body fat greater than 20% for males and 30% for females.

4. Percent Body Fat = % of total body weight that is comprised of fat
Females < 40 yrs
non-athletes: %
athletes: %
*OVERFAT = percent body fat greater than 20% for males and 30% for females.
Methods of assessment
Hydrostatic (underwater) weighing = Gold Standard
wt underwater is compared to wt. on land
circumference and skinfold measurements used
Circumference and fatfold thickness measurements
noninvasive, low cost, fairly accurate
Bioelectrical impedance analysis
measures total body water to assess body composition
Range of error 2-5% based on accurate hydrostatic measurements
**Height/weight tables don’t account for Lean Body Mass, so...
OVERFAT = percent body fat greater than 20% for males and 30% for females.

5. Common Methods of Determining %BF
Hydrostatic Weighing: “Gold Standard”
AKA Hydrodensitometry
Body volume is measured difference in body weight (in air) and body weight (under water)

7. Skinfolds (Caliper Method)
Measure thickness of subcutaneous fat layer
Many assumption made
Numerous sites may be measured
Plugged into prediction equation to estimate % body fat
Example: Triceps skinfold

9. ELECTRICAL METHOD - BIA (Bioelectrical Impedance Analysis)
LBM has water and electrolytes which
are conductive (fat impedes current)
Alternating current passed through body and resistance to this current is measured = Impedance Analysis
Subjects must be in standard state
-well hydrated
-avoid caffeine, alcohol, and
heavy exercise 12 hours prior to
testing
9/22/2018

10. Bioelectrical Impedance

11. Computed Tomography - uses x-rays to create x-sectional image of body
IMAGING TECHNIQUES
Computed Tomography - uses x-rays to create x-sectional image of body
DXA - Duel X-ray Absorptiometry - also uses x-rays
MRI - uses radiowaves to create radiographic image
9/22/2018

12. Body Weight Hamwi Equations (see protein notes)
More accurate way: estimate appropriate wt. based on body composition
Appropriate Body Weight =
Lean body mass weight
1.0 - %body fat “goal”
Write equation on the board so you can refer to it during next slide.

13. Step 1: Find weight of lean body mass 205# X .22 = 45 # of fat mass
Example: 205# male
currently 22% body fat
body fat goal of 18%
Step 1: Find weight of lean body mass
205# X .22 = 45 # of fat mass
= 160# of lean body mass
Step 2: Convert desired body fat (goal) into a decimal
18% = .18
( = .82 for denominator of equation)
Step 3: Plug into equation:
Appropriate Body Weight = 160# LBM weight = 195 lb
Therefore, this person needs to lose about 10 lb. of body fat to achieve his goal of 18 percent body fat.

14. Body Mass Index (BMI) Body weight (KG) / height2 (meters)
Easier calculation:
BMI = Wt# ÷ Ht” ÷ Ht” x 703
BMI is currently the preferred weight-for-height standard used to define healthy weight.
“healthy range” = reasonable goal for most people
BMI over 30 indicates obesity, highest risk

15. Body Mass Index (BMI) Healthy range: 19-25
BMI over 25 indicates increased risk for obesity-related health disorders
BMI is NOT appropriate for
kids, adolescents
adults over 65
pregnant/lactating women
highly muscular individuals
BMI is currently the preferred weight-for-height standard used to define healthy weight.
“healthy range” = reasonable goal for most people
BMI over 30 indicates obesity, highest risk

16. Waist Circumference
High risk for obesity-related disorders is associated with a waist circumference of:
>40 inches for men
>35 inches for women

17. Exercise Recommendations
Type of Exercise
Intensity
Duration
Frequency

18. TYPE OF EXERCISE Cornerstone, or primary exercise
Alternative, or secondary exercise
Strength/resistance exercise
Lifestyle activities

19. INTENSITY
Ideally, exercise program should include several levels of intensity
Monitoring intensity
RPE = Rate of Perceived Exertion
THR Range = Target Heart Rate Range
Conditioning effect at 50-85% MHR

20. Calculating THR Range Determine RHR Determine MHR = 220 - age
Choose desired intensity level (range)
Exercise Intensity Percent of MHR
Mild < 50% MHR
Moderate % MHR
Intense > 75% MHR

21. Calculate target heart rate (THR) range for desired intensity level
THR = [(MHR - RHR) x intensity] + RHR
Example: 24 year old would like to exercise between 50 and 75 percent of her MHR. The target heart rate range (THR) would be determined as follows:

22. RHR is measured at 70 beats per minute MHR = 220 - 24 = 196 beats/min.
50% of MHR:
THR = [( ) x .50] + 70 = 133 beats/minute
75% of MHR:
THR = [( ) x .75] + 70 = 165 beats/minute
THR Range is 133 to 165 beats per minute.

23. FREQUENCY & DURATION Goal? Decreasing risk for chronic disease
Weight loss
Cardiorespiratory Fitness
Cardio vs. Strength Activities

24. As you become more fit, your resting heart rate should decline

25. Beats Per Minute (BPM) Men Women Superior Less than 48 Less than 53
Excellent
48-55
53-60
Good
56-65
61-70
Fair
66-79
71-84
Poor
80-90
85-95
Very Poor
Over 90
Over 95

26. Recommendations for Kcals
Goal?
Kcals expended (average)
Current kcal intake (average)
Current kcals +/- for wt. gain/loss

27. If decreasing kcals for wt loss, be sure to consider
BMR kcals
Protein needs
CHO needs
What needs to give?

28. Meeting Goals
It’s easier to put healthy things in than to restrict favorites out!
It’s all about the portions
Environmental control
Internal vs. external cues