1. Understanding Body Composition
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2. Learning Outcomes
Discuss how body composition is related to lifelong fitness and wellness.
Describe how the assessment of body size and shape differs from the assessment of body composition.
Evaluate your BMI and body circumferences and relate your scores to your overall health status.
Set and continually reevaluate goals to reach your healthy body fat percentage.
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3. Body Composition Concepts
The relative amounts of lean tissue and fat tissue in the body
Lean body mass
The body's total amount of lean/fat-free tissue (muscles, bones, skin, other organs, body fluids)
Fat mass
Body mass made up of fat tissue
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4. Body Composition Concepts continued
Percent body fat
The percentage of total body weight that is fat tissue (weight of fat divided by total body weight)
Essential fat
Fat necessary for normal body functioning (including in the brain, muscles, nerves, lungs, heart, and digestive and reproductive systems)
Storage fat
Nonessential fat stored in tissues near the body's surface
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5. Body Composition for Men and Women
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6. Why Do My Body Size, Shape, and Composition Matter?
Knowing body composition can help assess health risks.
More people are now overweight or obese.
Estimates of body composition provide useful information for determining disease risks.
Evaluating body size and shape can motivate healthy behavior change.
Changes in body size and shape can be more useful measures of progress than body weight.
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7. How Can I Evaluate My Body Size and Shape?
Calculate your body mass index (BMI).
BMI: a common measurement to assess disease risks
Understand the limits of BMI.
Scores do not differentiate between fat and lean body mass.
Measure your body circumferences.
Use waist and hip measurements to determine your waist-to-hip ratio (WHR).
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8. Estimating BMI
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9. BMI and Health
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10. Waist Circumference, BMI, and Disease Risk
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11. Measuring Hip-to-Waist Ratio
PLAY
Exercise Video: Waist and Hip Circumference
Measurements
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12. How to Evaluate Body Size and Shape continued
Identify your body's patterns of fat distribution.
Android Pattern
"Apple" shaped
Excess body fat on upper body and trunk
Associated with greater disease risk
Gynoid Pattern
"Pear" shaped
Excess fat mainly on lower body (hips and thighs)
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13. Android and Gynoid Body Fat Distribution
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14. Assessing Body Composition
Skinfold Measurements
Use calipers to measure skinfold thickness
Accurate assessments require experience and practice
Dual-Energy X-Ray Absorptiometry (DXA)
The "gold standard" for assessing body composition
Uses low-radiation X rays to distinguish body components
Hydrostatic Weighing (Underwater Weighing)
Requires an equipped facility
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15. Skinfold Measurement Exercise Video: Skinfold Measurement of
PLAY
Exercise Video: Skinfold Measurement of
Percent Body Fat
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16. Assessing Body Composition continued
Air Displacement (Bod Pod)
Measures total body air displacement
Used with other measures for a full assessment
Bioelectrical Impedance Analysis (BIA)
Measures resistance of tissues to electrical currents
Accuracy depends on machine quality and participant cooperation
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17. A DXA Machine
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18. Hydrostatic Weighing
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19. The "Bod Pod"
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20. Bioelectrical Impedance Analysis
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21. How Can I Change My Body Composition?
Determine if your percent body fat is within a healthy range.
Set reasonable body composition goals.
Follow a well-designed exercise and nutrition plan.
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22. How Can I Change My Body Composition? continued
Monitor your body size, shape, and composition regularly.
Body/size shape (mirror and fit of clothes)—assess daily or weekly
Weight—assess weekly
Circumferences—measure monthly (or less frequently)
BMI—measure monthly (or less frequently)
Percent body fat—measure every other month (or less frequently)
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23. Percent Body Fat Norms for Men and Women
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24. A Real Look at Real Women
In what ways does advertising shape perceptions of women's body type? What advertising methods can be used to help women formulate healthy body images?
How can the image database on mybodygallery.com benefit women in overcoming body struggles? What are some of the drawbacks to the website?
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25. Young Boys Exercising to Extremes
Examine the concerns with the use of performance-enhancing supplements. What are reasons to steer young boys and girls away from taking a supplement?
Discuss the influence of media on young men and women to achieve an ideal body image. Discuss whether or not you think there have been recent changes in the media that promotes or adds pressure to young men and women to achieve a perfect body.
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