Chapter Ten Body Composition and Weight Control

1. Chapter TenBody Composition and Weight Control It’s not what you are, it’s what you can become. Fredrick Hatfield

2. Objectives • What are the characteristics of the 3 classifications of body types? • How do you determine how much of your body weight is fat and how much is lean body mass? • What medical problems are associated with excessive body fat?

3. Objectives • What is the difference between being overweight and obese? • What 3 methods can a person use to lose weight? • Why is permanent weight control best achieved by a combination of diet and exercise?

4. Chapter 10 Value • It is estimated that 34 million adults are obese (20 percent above desirable weight). Excess body fat has been linked to high blood pressure, heart disease, diabetes, arthritis, and certain forms of cancer. For these reasons, we all need to be concerned about our weight. • Some weigh just the right amount; others need to gain a few pounds, while others need to lose weight. • Whatever your goals, you should understand the importance of good nutrition and physical activity in keeping your weight under control.

5. Vocabulary somatotype— body type body type with a large, soft, bulging body and a pear-shaped appearance body type with a solid, muscular, and large-boned physique body type with a slender, slight build ratio of fat to muscle, bone, and other body tissues mass of the body made up of muscle tissue and other non-fat tissue such as bones, ligaments, and tendons endomorph— mesomorph— ectomorph— body composition— lean body mass—

6. Vocabulary overweight— exceeding desirable body weight by 10 percent according to height and weight charts having an excessive amount of body fat how much a person would weigh if he or she had an appropriate percentage of body fat device used to measure a fold of skin and its underlying layer of body fat gaining of fat very slowly over a period of years eating disorder in which a person refuses to eat normally, resulting in extreme thinness and even starvation obese— ideal body weight— skinfold caliper— creeping obesity— anorexia nervosa—

7. Vocabulary bulimia— eating disorder characterized by overeating followed by self-induced vomiting, use of laxatives, or very strenuous exercise to avoid weight gain myth that exercising muscles in a particular area of the body will remove fat from that area spot reduction—

8. Evaluate Goals

9. Prescription for Looking Good and Feeling Good • Greater awareness of diet and exercise • Looking good and feeling good are important personal goals • Weight reduction is a growing industry

10. Body Types (Somatotypes) • Endomorph— large, soft, bulging body • Mesomorph— solid, large-boned • Ectomorph— slender, slight build Vocabulary Objective

11. Body Composition • Combination of muscle, bone, and fat • Lean body mass— muscle and other non-fat tissue • Body fat— stored calories Vocabulary

12. Calculating Body Fatand Lean Body Mass Body Fat lbs. body fat = %body fat x weight Lean Body Mass lean body mass = weight - fat Objective 1 of 4

13. Overweight vs. Obesity • Overweight— exceed desirable body weight by 10% • Obese— excessive amount of body fat • Ideal body weight— amount you would weigh with appropriate level of body fat Vocabulary Objective

14. This person is overweight. This person is normal. According to Height and Weight Charts

15. Ideal % Body Fat Objective 2 of 4

16. Methods to Measure Body Fat • Underwaterweighing • Electrical impedance Objective 3 of 4

17. Methods to Measure Body Fat • Skinfold calipers • Body circumference Vocabulary Objective 4 of 4

18. Importance of Weight Control • Excess fat is unhealthy. • Fat cell growth • Creeping obesity— slowly gain fat over time Vocabulary Objective

19. Weight Loss Lose 1 lb. in 1 week • Eat 500 calories less each day than your average calorie output. • Add exercise each day that burns 500 calories. • Combine the first two methods. • ex: eat 250 cals less, exercise 250 cals more Objective

20. Weight Gain Gain 1 lb. in 1 week • Eat 500 more calories than you expend • Decrease exercise by 500 cals. each day • Combine the first two methods.

21. Weight Maintenance • Input = Output

22. Caloric Cost of Physical Activity Calories = # cal. burned/minute/pound x weightxminutes Example: Calories =.079 cal./min./lb. x 120 lbs.x 30 min. = 284 calories

23. Permanent Weight Loss • Diet • Exercise • Combination of the 2 - BEST Objective

24. Eat Smart • Increase fruits, veggies, and grains • Decrease red meat • Increase poultry and fish • Eat meats broiled or baked • Decrease high fat foods • Decrease high cholesterol foods • Decrease high sugar foods • Decrease use of table salt

25. Long-Haul Concept • Keep record of what you eat and look for patterns. • Avoid eating while reading or watching TV. • Pour snacks into a bowl. • Eat breakfast everyday. • Drink water before meals. • Eat slowly, chew well.

26. Goal Setting

27. Eating Disorders • Anorexia nervosa • Bulimia

28. Symptoms of Anorexia Nervosa • Thinness-loss of 15% or more of ideal wt. • Continued dieting when not overweight • Feeling fat even when thin • Denial of hunger • Excessive exercising • Frequently weighing oneself • Hair loss • Loss of menstruation Vocabulary

29. Symptoms of Bulimia • Binge eating • Menstrual irregularities • Swollen Glands • Frequent fluctuations in weight • Strict diet followed by binges • Frequent use of bathroom after meals • Depressive moods Vocabulary

30. Weight Control Myths • Exercise does not help with weight loss. • Spot reduction - exercising certain areas will remove fat in that area. • Increasing activity will increase your appetite. • Excessive fat is a glandular problem. Vocabulary

31. Record Progress toward Goal

32. 3 body types Body composition Overweight vs. obesity Methods to measure body fat Importance of weight control Strategies for weight loss, gain, maintenance Permanent weight loss Eating disorders Weight control myths Summary

33. Objectives What is the difference between being overweight and obese? What 3 methods can a person use to lose weight? Why is permanent weight control best achieved by a combination of diet and exercise?

34. Study Question • True or False • How much you weigh is as important as your actual body composition. • Fat children are more likely to be fat adults. • Increased exercise is usually followed by an increase in appetite. False True False

35. Study Question • True or False • Body fat weighs more than an equal amount of lean body mass. • Staying lean is more difficult for individuals with endomorphic characteristics. False True