1. Some Questions
If a person is thin does that mean they are physically fit or healthy?
Is spot reducing effective?
How do I tone my body?
Why am I less flexible in the morning?
What causes stiffness after a workout?

2. Body Composition and Flexibility

3. F.I.T.T.E – Flexibility
F – minimum 3x/week, best to do some every day I – to the point of mild discomfort (not pain) T – hold each stretch for seconds for a total time of minutes T – static, PNF, or dynamic depending on what point in the activity session

4. Flexibility
Ability of a joint to move about its full range of motion (ROM)
Types of stretching include:
Dynamic
Ballistic
Static
Active
PNF

5. Benefits of Stretching
Full joint ROM
Reduced risk of injury
Promotes proper healing and blood flow
Improves posture and technique
Relieves stress
Extend or improve ability to live independently (elderly)

6. Body Composition Male Female
Refers to fat and non fat components of the body
Differs for men and women
Male
Female
Essential – 3%
Essential – 10%
Storage – 1-15%
Total – 4-18%
Total – 11-25%

7. Essential vs. Storage Fat
Essential Fat
Surrounds vital organs, nervous system, reproductive organs
Provides protection
Provides energy
Stores fat-soluble vitamins
Storage Fat
Stored subcutaneously (under the skin)
Energy source
Protection and insulation

8. Terminology Overweight Over-fat Obesity
Could be due to either fat mass or lean mass
Over-fat
Excess fat accumulation
Obesity
Based on 2 factors:
BMI >30
Waist circumference >101cm (men) or 87cm (women)

9. Fat Distribution
Trunk vs. Lower body

10. Assessment of Body Composition
BMI – body mass index
BMI=mass(kg)/height(m)²
WC – waist circumference
SO5S – sum of 5 skinfolds
Five sites on the body
Tricep, bicep, sub-scapular, iliac crest, calf
Must consider all 3 factors
Ex) BMI is a comparison of height to weight. What factors could contribute to an unhealthy BMI in a healthy individual?

11. Body Types Endomorph Mesomorph Ectomorph Tendency to store fat
Tendency to build muscle
Ectomorph
Tendency to burn calories

12. Assignment