Body Composition The term “Body Composition” refers to the division of various tissues that make up your total body weight.

Bone Muscle Organs

Lean Tissue (requires more energy to maintain than fat tissue.)

Fluids

Fat

Fat requires less energy to maintain than lean tissue.

Healthy Body Fat Percentages Females % 12 to 15 16 to 30 31 to 36 over 36

low mid-range upper-range obese.

Source: "Advanced Fitness Assessment and Exercise Prescription" by Vivian H. Heyward

Males % 5 to 10 11 to 25 26 to 31 over 31

Male and female athletes usually have low to mid-range body fat, depending on their sport…

Which type of athlete do you think typically has a body fat % below the average?

What is “Essential” Body Fat? It’s the least amount of fat a person could have without risk to his health

Female 12%

Male 5%

How is Body Fat measured?

Measuring Body Composition 1. Skin Fold Calipers least reliable results but easiest to do Measures the thickness of subcutaneous fat various places on the body

Measuring Body Composition 2. Bioelectrical ImpedanceConvenient but Inconsistent & inaccurate Uses electrical flow through the body to estimate body fat

Measuring Body Composition 3. Hydrostatic Weighing expensive, inconvenient, very reliable Measures body buoyancy, displacement of water, and tissue density.

Measuring Body Composition 4. Bod Pod low accessibility, expensive, highly reliable results. The BOD POD is an Air Displacement Plethysmograph (ADP) that uses whole body densitometry to determine body composition (fat vs. lean).

BMI: A national standard for assessing whether your weight is healthy:

Body Mass Index BMI=

Weight in Pounds (Height in inches) x (Height in inches)

BMI Below 18.5 18.5 – 24.9 25.0 – 29.9 30.0 and Above

Weight Status Underweight Normal Overweight Obese

x 703

Wait! What DOESN’T BMI consider?

Lebron James: 6’8” 250 lbs body fat % = 5-6% BMI= 27.46

BMI determines whether a person is overweight….

….But what’s a more accurate indicator of health?

Overweight

or

Overfat

?

The terms “overweight” and “underweight” are often irrelevant…. “Overfat” and “underfat” are more accurate indicators of health…..

The shape of our body is influenced by: 1. Genetics (What’s your somatotype?) 2. Lifestyle Choices: a. Diet b. Exercise c. Self-Care

Somatotypes: Soma=Body

(Body Types)

Your somatotype is a matter of GENETICS

There is nothing we can do o change our somatotype but we can change our weight and appearance through healthy diet, exercise, proper and self-care. Sheldon's Somatotype

Icon

Shape

Endomorph

Full shape, high natural fat May have a healthy BMI but have high body fat.

Mesomorph

Lean build, high natural muscular. May be overweight or obese according to BMI

Ectomorph

lean, slight build. Low natural muscle and fat. Typically has a low BMI.

Picture

One Pound of Fat

3500 calories According to the energy balance theory of weight loss, a person will lose one pound of fat per week if he/she has a daily caloric deficit of 500 calories (-500 x 7 days = -3500 calories)

Keys to Fat loss

(Slow and steady wins the race….)

1. Decrease daily calories but maintain a balance of the food groups.

2. Increase daily exercise. a. Aerobic exercise burns fat 45 min – 1 hour of sustained exercise: (walking, jogging, rollerblading, biking) b. Anaerobic exercise builds muscle Short bursts of high intensity exercise: (sprinting, sit ups, weight lifting, push ups) * Muscle requires more energy to maintain than fat. Therefore, if we build muscle mass we will increase our BMR. (Basal Metabolic Rate. Aerobic = with oxygen

Anaerobic = without oxygen

Keys to Weight Gain (Slow and steady wins the race) 1. Increase daily caloric consumption to achieve a daily caloric surplus (balance of the food groups is essential) 2. Increase Anaerobic Activity, focusing on daily workouts to build muscle mass 3. Consume nutrient dense drink and food (take full advantage of your discretionary calories…have the apple pie instead of the apple.)

Basal Metabolic Rate (BMR) “The rate at which your body burns calories

1. 2. 3. 4. 5.

while at complete rest” BMR is impacted by involuntary processes called basal activity. Basal activity includes: Beating of the heart Breathing Maintenance of body temperature Activities of the nerves, organs, and glands Cellular respiration

Your body’s total energy needs come from:

1. BMR 2. Activity Level 3. Digestion

Life Skills Activity Suzie Q weighs 100 pounds. What is her Basal Metabolic Rate?

Life Skills Activity Suzie Q weighs 100 pounds. What is her Basal Metabolic Rate? 100x10= 1,000 calories This is what her body will needs every 24 hours aside from any additions.

Life Skills Activity Suzie Q weighs 100 pounds. How many calories will Suzie Q need today if she is going to walk her dog and take PE class, in which she will be bowling?

Life Skills Activity Suzie Q weighs 100 pounds. How many calories will Suzie Q need today if she is going to walk her dog and take PE class, in which she will be bowling? 1000 x 1.5 = 1500 (500 on top of her BMR)

Life Skills Activity Suzie Q weighs 100 pounds. How many total calories does she need today once we add the calories she’ll need for digestion?

Life Skills Activity Suzie Q weighs 100 pounds. How many total calories does she need today once we add the calories she’ll need for digestion? 1500 x 1.1 = 1650 calories

Life Skills Activity Of the 1650 calories Suzie Q needs today, how many should come from carbohydrates?

Life Skills Activity Of the 1650 calories Suzie Q needs today, how many should come from carbohydrates?

(Carbohydrates should make up 60% of our daily caloric intake)

1650 x .60=990 How many grams of carbohydrates does she need today?

Life Skills Activity 1650 x .60=990 How many grams of carbohydrates does she need today? (carbohydrates give us 4 calories per gram) 990/4 =247.5 grams

Life Skills Activity Of the 1650 calories Suzie Q needs today, how many should come from fat?

Life Skills Activity Of the 1650 calories Suzie Q needs today, how many should come from fat?

(fats should make up 30% of our daily caloric intake)

1650 x .30=495 How many grams of fat does she need today?

Life Skills Activity 1650 x 30=495 How many grams of fat does she need today? (fats give us 9 calories per gram) 495/9 =55 grams

Life Skills Activity Of the 1650 calories Suzie Q required, how many should come from protein?

Life Skills Activity Of the 1650 calories Suzie Q needs today, how many should come from protein?

(protein should make up 10% of our daily caloric intake)

1650 x .10=165 How many grams of protein does she need today?

Life Skills Activity 1650 x .10=165 How many grams of protein does she need today? (protein gives us 4 calories per gram) 165/4 =41.25 grams

Eating Disorders Eating Disorders are classified as mental disorders. Why? : They fit the requirements for a mental disorder and diagnosis follows the same basic standards a. Must be diagnosed by a qualified professional An eating disorder, like any mental disorder, will be found to have the following symptoms: b. Impacts relationships negatively. c. Feelings of self-hate. d. Disrupts daily routines and responsibilities.

Eating disorders revolve around the relationship between appearance and self-worth and the manipulation of diet and exercise in order to impact appearance and self-worth.

Eating Disorders Video Clip

Anorexia Nervosa Self-Induced Starvation Self- Hate

Distorted body image (believes that body Is still too large)

Attempts to restrict food intake

Becomes hungry Weight Loss Attempts to “win the battle” against hunger through nibbling, exercising, chewing sugar free gum, drinking water, pre-occupying self to keep mind off hunger.

Bulimia Binge-Purge Syndrome Self- Hate Feels scared, ashamed, or guilty Purges

Attempts to restrict food intake

Becomes hungry

Becomes very anxious Attempts to eat a normal amount because of the extreme amount of calories he/she but is overcome by a compulsion to binge. (May eat thousands of has consumed. calories). Often this is very secretive.

Compulsive Overeating Binge Eating Disorder Self- Hate Feels disgusted, ashamed, or frustrated Eventual weight gain

Temporarily satisfied

Attempts to restrict food intake

Becomes hungry

Attempts to eat a normal amount but is overcome by a compulsion to binge. The binge often helps to calm disturbing emotions.

Bigarexia “Muscle Dysmorphia” Self- Hate

Distorted Body Image (belief that body is still too small)

Increases Muscle Mass, decreased fat mass over time

Restricts high fat, high sugar food to focus on high protein and complex carbohydrates.

Engages in compulsive workouts that focus on anaerobic training such as lifting weights and other high intensity resistance training.

If you are concerned about someone who you feel may have one of the eating disorders, confront them assertively. 1. Observe their behaviors related to exercise and eating over a week’s period of time before deciding whether you should tell someone or confront them about your concerns.

If you are concerned about someone who you feel may have one of the eating disorders, confront them assertively. 1. Observe their behaviors related to exercise and eating over a week’s period of time before deciding whether you should tell someone or confront them about your concerns. 2. Get professional, adult input about your concerns.

If you are concerned about someone who you feel may have one of the eating disorders, confront them assertively. 1. Observe their behaviors related to exercise and eating over a week’s period of time before deciding whether you should tell someone or confront them about your concerns. 2. Get professional, adult input about your concerns. 3. Report their behaviors to a caring adult in their life who is in a position to help them.

If you are concerned about someone who you feel may have one of the eating disorders, confront them assertively. 1. Observe their behaviors related to exercise and eating over a week’s period of time before deciding whether you should tell someone or confront them about your concerns. 2. Get professional, adult input about your concerns. 3. Report their behaviors to a caring adult in their life who is in a position to help them.

4. Be respectful of their situation and privacy.

If you are concerned about someone who you feel may have one of the eating disorders, confront them assertively. 1. Observe their behaviors related to exercise and eating over a week’s period of time before deciding whether you should tell someone or confront them about your concerns. 2. Get professional, adult input about your concerns. 3. Report their behaviors to a caring adult in their life who is in a position to help them.

4. Be respectful of their situation and privacy. 5. Be honest with them about your concerns and speak with them assertively (respectfully) .

If you are concerned about someone who you feel may have one of the eating disorders, confront them assertively. 1. Observe their behaviors related to exercise and eating over a week’s period of time before deciding whether you should tell someone or confront them about your concerns. 2. Get professional, adult input about your concerns. 3. Report their behaviors to a caring adult in their life who is in a position to help them.

4. Be respectful of their situation and privacy. 5. Be honest with them about your concerns and speak with them assertively (respectfully) . 6. Be supportive and encouraging but don’t enable them to believe that what they are doing is health, okay, or safe.