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

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

4. 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

5. Obese vs. Overweight • Discuss the difference

6. 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

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

8. Ideal Body Fat % for M & F • Discuss

9. Ideal % Body Fat Objective 2 of 4

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

11. How Many Calories in 1lb?

12. 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

13. 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.

14. Weight Maintenance • Input = Output

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

16. 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.

17. REVIEW • The part of the body made up of muscles, bones, ligaments and tendons is called Lean body mass. • Height and weight charts can be misleading because they do not tell you how much of your weight is lean body mass and how much is body fat. • Overweight means exceeding desirable body weight by 10 percent. 

18. REVIEW • Ideal body weight is best described as how much you should weigh if you have an appropriate percentage of body fat • Because of today’s lifestyles, American youth are fatter than they have been in the past 30 years • People who develop extra fat cells early in life will have more difficulty with weight control

19. REVIEW • How many calories is each pound of body weight equivalent to 3500 calories. • The most effective way to achieve permanent weight loss is a combination of increasing calories burned and reducing calories consumed. • In a weight loss program, it is recommended that you lose no more than 1 to 2 pounds per week.

20. Study Question • True or False • How much you weigh is as important as your actual body composition.

21. ANSWER FALSE

22. STUDY QUESTION • Fat children are more likely to be fat adults.

23. ANSWER TRUE