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Evaluating Body Composition: Circumference and Management Techniques

This chapter outlines the evaluation of body composition through body circumference measurements, highlighting the differences in fat storage between males and females. For males, fat tends to accumulate around the waist, while females primarily store fat in the hips. Detailed steps for accurate girth measurements are provided, alongside the importance of skinfold measurements using calipers. Weight management strategies, including realistic weight loss goals, dietary changes, and physical activity, are discussed. Maintaining a healthy weight can enhance energy levels, self-esteem, and overall health.

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Evaluating Body Composition: Circumference and Management Techniques

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  1. Chapter 5.3/4 Evaluating Your Body Composition

  2. Body Circumference • Body fat is stored differently in Males and Females • Males-accumulates around the waist • Females-gravitates toward hips. • The body circumference test measures • Girth- the distance around a body part.

  3. Males- 2 steps • 1.measure your weight in pounds • 2.measure girth at waistline • Females • 1.meauring height and girth of hips • Figure 5.9

  4. Evaluating Body Circumference • Figure 5.10

  5. Skinfold measurements • More accurate skinfold measurements are made using calipers. • Calipers-tweezerlike device used to pinch a fold of skin surrounding adipose tissue. • Measured in milliliters • Good test because 50% of all body fat is between the muscles and skin. Other 50% inside body

  6. Managing weight • Evaluate needs • Be realistic • (long term- a person should lose no more than 1 to 2 pounds per week) • Design a personal plan • Become physically active • Keep track of your weight

  7. Weight control • To lose a pound of fat, you can reduce your calorie intake in your diet by 3,500 calories, or expand 3,500 more calories in physical activity. • The best approach is a combination approach • Nutrient-dense foods- foods that are high in nutrients as compared with their content. • These include vegetables, fruits, and whole-grain products.

  8. Benefits of achieving weight-maintenance goals? • Increase your energy • Increase your self esteem • Reduce your stress levels • Reduce risk of developing disease

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