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Chapter 4: Body Composition

How much should I weigh? How can I assess my body composition? What is a good blood pressure for me? How can I lower my blood pressure?. Chapter 4: Body Composition. Key Terms. Body composition: The fat and nonfat components of the human body; important in assessing recommended body weight

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Chapter 4: Body Composition

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  1. How much should I weigh? How can I assess my body composition? What is a good blood pressure for me? How can I lower my blood pressure? Chapter 4: Body Composition

  2. Key Terms • Body composition: The fat and nonfat components of the human body; important in assessing recommended body weight • Percent body fat: Proportional amount of fat in the body based on the person’s total weight; includes both essential and storage fat • Lean body mass: Body weight without body fat • Recommended body weight: Body weight at which there seems to be no harm to human health (healthy weight)

  3. Height/Weight Tables First published in 1912 Based on average weights (including shoes and clothes) for men and women who bought life insurance policies between 1888 and 1905

  4. Key Terms • Overweight: An excess amount of weight against a given standard such as height or recommended percent body fat • Obesity: An excessive accumulation of body fat usually at least 30% above recommended body weight

  5. Essential and Storage Fat Total fat in the human body can be classified into two types: Essential fat: Minimal amount of body fat needed for normal physiological functions; constitutes about 3% of total weight in men and 12% in women Storage fat: Body fat in excess of essential fat; stored in adipose tissue

  6. Typical body composition of an adult man & woman • Essential fat constitutes about 3% of the total weight in men and 12% in women

  7. Critical Thinking • Mary is a cross-country runner whose coach has asked her to decrease her total body fat to 7 percent. Will Mary’s performance increase at this lower percent body fat? • How would you respond to this coach?

  8. Techniques to Assess Body Composition • More common techniques • Hydrostatic weighing • Air displacement • Skinfold thickness • Girth measurements • Bioelectrical impedance

  9. Research/medical facility technique Dual energy X-ray absorptiometry (DEXA) Uses very low-dose beams of X-ray energy Measures total body fat, fat distribution, bone density +-1.8% Techniques to Assess Body Composition: DEXA

  10. Hydrostatic Weighing +-.5%

  11. The Bod Pod, used for assessment of body composition +-2.2%

  12. Anatomical landmarks for skinfold measurement +-3.5%

  13. Girth Measurements • Estimate body fat by measuring circumferences or “girth” measurements at various body sites • Requires a standard measuring tape • May not be valid for athletes or visually thin or obese people • Women: Upper arm, hip, and wrist measurements (cm) • Men: Waist and wrist measurements (inches)

  14. Bioelectrical Impedance • Simpler to administer, but accuracy is questionable • Sensors are applied to the skin and a weak electrical current is run through the body to estimate body fat, lean body mass, and body water • Based on the principle that fat tissue is a less-efficient conductor of an electrical current • The easier the conductance, the leaner the individual

  15. Determination of Body Mass Index (BMI)

  16. Mortality risk vs. BMI • BMI is used almost exclusively to determine health risks and mortality rates associated with excessive body weight • Data indicates that disease risk starts to increase when BMI exceeds 25 • The risk also increases for individuals who are underweight (below 18.5)

  17. Disease Risk According to Body Mass Index (BMI) BMI does not differentiate fat from lean body mass or note where most of the fat is located Athletes with large amounts of muscle mass can fall into the moderate or high-risk categories

  18. Predicts disease risk according to the where fat is stored Predicts abdominal visceral fat as accurately as DEXA Waist Circumference

  19. Body Composition Classification According to Percent Body Fat Determine your body composition classification after finding out your percent body fat

  20. Loss of lean body mass can be offset or eliminated by combining a sensible diet with physical exercise Effects of a 6-week aerobics exercise program on body composition

  21. Assessment of Blood Pressure Blood pressure Systolic blood pressure: Pressure exerted by blood against walls of arteries during forceful contraction of the heart Diastolic blood pressure: Pressure exerted by the blood against the walls of the arteries during the relaxation phase of the heart “Silent Killer”

  22. Exercise Smoking Diet (Lower Sodium) Stress Alcohol Body Fat Medications Inactive people have 50% higher Factors Affecting BP

  23. How much should I weigh? How can I assess my body composition? What is a good blood pressure for me? How can I lower my blood pressure? Chapter 4: Body Composition

  24. Lab 4B Due Flexibility Assessment & Stretching Cable & Free Weight Strength Orientation 8-Minute Abs Next Week

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