1. Body Composition

2. Can use body composition charts using height and weight body composition –Refers to both the fat and non fat components of the body

3. Fat tissue –= % body fat Non fat (lean tissue) –Muscles, tendon, bones = lean body weight

4. Body Composition Female avg. body comp. –20-25% fat (sedentary) Female endurance athlete –10-18% Average male –12-15% fat Male endurance athlete –8-12% Recommended that body fat % doesn’t get below 3% in males and 12% in females

5. Obesity: extreme amount of excessive fat Females –Over 30% body fat Males –Over 20% body fat

6. Obesity Factors that determine amount of fat in the body –The number of adipose cells (fixed) –The size of the adipose cell Change in cell size not number –Exchange rate Liquid fat moves in and out of the cell according to the energy needs of the body

7. Assessment Methods of Body Comp Hydrostatic, underwater, weighing Measurement of electrical impedance Measurement of skinfold thickness Bod Pod, uses air

8. Assessing Caloric Balance Caloric balance = # of calories consumed- # of calories expended –# of calories someone needs is variable Based on weight and energy expenditure –In general you should not eat below 1500 calories per day Lead to loss of LBM = feeling weak and tired

9. Your Estimated Caloric Need 1. take your body weight and multiply it by 10 –Ex. If you weigh 125lbs –125x10=1250 2. Multiply the number you get by 1.7 –Ex. 1250x1.7 = 2125 calories per day you will need to maintain a body wt. of 125 3. If you need to decrease your body weight –Decrease your caloric intake from 250-500 calories a day –Safe to lose 1-2 lbs per week –Able to maintain your body weight and maintain optimal performance

10. To keep your caloric intake balance, balanced you will need to understand how to take calories and change them into grams –CHO = 4 calories per gram 55-60 % daily –Protein = 4 calories per gram 15% daily –Fat = 9 calories per gram 20-30% daily –Alcohol = 7 calories per gram

11. Estimated Caloric Balance College athletes –2000-5000 calories a day Endurance athletes –Up to 7000 calories per day

12. What do you need? CHO @ 60% daily = –Ex. If you ate 2000 calories a day, 60% of that is 1200 calories from CHO =300g of CHO –2000 cal x.6 = 1200 –1200 / 4 = 300 g

13. Methods of Weight Loss Weight loss through dieting alone is an ineffective means of weight control. –Only successful about 2% of the time Just exercising can be just as difficult but it has its advantages –Increased cardiorespiratory, strength and flexibility The best way is to combine the 2

14. Methods of weight loss Dieting –34-45% weight decrease is from muscle mass Dieting + Exercise –80-90% weight loss is fat tissue –Goal is to lose 1/5 -2 lbs per week

15. Methods for gaining weight Goal: to increase lean body mass –Accomplished by increasing work outs and increasing dietary intake appropriately –Gain 1-2 lbs per week –Need to burn more calories than you consume