1. BODY COMPOSITION

2. WHAT IS BODY COMPOSITION?
The amount of your body that is fat compared to that which is lean (tissue, bone, muscle)
An important component of fitness for health and wellness
To have a lower body fat percentage means to decrease risks for several chronic diseases
People with higher body fat percentages tend to exercise less because it is too much work

3. MORE ABOUT BODY COMPOSITION
Fat-free mass = all the body’s non-fat tissues: bone, water, muscle, connective tissue, organ tissue and teeth
Essential fat = the necessary fat the body needs for normal body functioning
3 – 5 % in men
8 – 12 % in women
Adipose tissue – stored in fat cells
Subcutaneous fat = under the skin
Visceral fat = around major organs
The most important consideration is the proportion of the body’s total weight that is fat = percent body fat

4. ASSESSING BODY COMPOSITION
Why?
Provide you with information about health risks based on YOUR numbers
Set a starting point for decisions about weight loss or gain
Help establish reasonable goals

5. ASSESSING BODY COMPOSITION
How?
BMI – Body Mass Index
(includes height and weight)
Percent Body Fat
Underwater weighing
The Bod Pod
Skinfold measurements - caliper
Electronic BMI and BF% = Bioelectrical Impedance Analysis (BIA)
Girth Measurements
Waist Circumference

6. What is BMI? BMI stands for Body Mass Index
BMI is another measurement for body composition
It uses your height and weight to determine BMI
What does BMI NOT take into account?

7. HEALTH ISSUES WITH TOO HIGH BODY FAT PERCENTAGE
Type II Diabetes
Heart disease
High blood pressure
Arthritis
Gall stones
Liver disease
Lack of energy
Difficulty in daily activities

8. HEALTH ISSUES WITH TOO LOW BODY FAT PERCENTAGE
Heart problems
Shrinking of internal organs
Fragile bones
Loss of reproductive function
Stomach problems
Loss of muscle
Loss of energy

9. Ranges for Body Fat Percentage GIRLS
Athletic = 13 – 20%
Healthy/Fit = 21 – 24%
Acceptable = 25 – 31%
Overweight or Obese = above 32%
Severely underweight = Less than 13%
HEALTHY FITNESS ZONE =

10. Ranges for Body Fat Percentage BOYS
Athletic = %
Healthy/Fit = %
Acceptable = %
Overweight or Obese = 26% or above
Severely underweight = Less than 7%
HEALTHY FITNESS ZONE = 7-25%

11. Ranges for BMI – Body Mass Index Look yours up on page 81 in book GIRLS and BOYS
Underweight = BMI is less than 18.5
Healthy = BMI is 18.5 to 24.9
Overweight = BMI is 25.0 to 29.9
Obese = BMI is 30.0 or higher

12. BODY TYPES Ectomorph Mesomorph Endomorph
Choose which one you believe you are and write it on the body composition sheet

13. BODY TYPES Things to consider:
What type of body does your mother have?
What type of body does your father have?
What type of body do your grandparents have?
What type of body do your siblings have?

14. Measurement Tracker… What does this tell us?
Why would we want to do this also?
Can you SPOT REDUCE??

15. DO YOU WANT TO LOWER YOUR BODY FAT PERCENTAGE???
What should I do?
The key for improving body composition is slow, long- term weight loss…not quick, fad diets that cause you to gain the weight you lost back…and then some
Change your diet
Eliminate high fat and high calorie foods
Replace with lean proteins, fruits and vegetables
Eliminate sugary drinks
Replace with water
Add exercise

16. NOT LOOKING TO LOSE WEIGHT?? BUT GAIN MUSCLE??
What should I do?
If gaining weight is your goal, diet should still be healthy and include extra protein for growing stronger muscles
Do not add high calorie and high fat foods, that will just add fat…not muscle…
Exercise regularly including:
Lifting HEAVY weights must be done regularly so muscles can hypertrophy (grow larger and stronger)

17. I AM HAPPY WITH WHERE I AM… WHAT SHOULD I DO???
Balance caloric intake with expenditure to maintain a healthy body composition
Continue to eat a healthy diet
Continue to exercise regularly

18. WEIGHT LOSS, GAIN OR MAINTENANCE = ENERGY INTAKE VERSUS ENERGY OUTPUT
No matter what you eat or when - if the energy input(food/beverage consumed) exceeds the energy output (calories burned), the calories are stored as fat in the body
One (1) pound of body fat = 3500 calories
To lose one pound of body fat a person must burn calories more than they ate

19. BALANCE IS THE KEY!!! Caloric Intake vs Caloric Expenditure
Calories In Calories Out

20. SETTING GOALS (page 85) Realistic and healthy
Not everyone can be a body builder or model…
Use long term and short term goals
Set a body composition goal
Set a target body weight
Set a target body fat percentage
Set a target BMI