Body Composition and You!!!

Body Composition and You!!! Physical Education

Look at this web vo2max • http://www.gdn.edu/Faculty/jwhite/Chapter%204%20Maximizing%20Cardio-respiratory%20Fitness_files/frame.htm

Think Quick!!! Directions: Read the following statement and discuss your opinion/answers with a partner. “Due to the growing obesity levels in the US, a scale should be found in every home to maintain a healthy weight!” • What is your opinion about this statement? • Can weighing yourself provide you with information about your health? Why or why not? • How much weight should you gain per year? BE PREPARED TO SHARE YOUR ANSWERS!

Benefits of Exercise • Physical Benefits: • Aerobic activity will strengthen your heart allowing it will empty more completely.(stroke volume) • Heart and lungs are more Efficient. Pumping the same amount of blood with less beats per minutes. • Lowering your Resting Heart Rate just 5 beats per min. Will save your heart 2,563,200 beats in one year! WOW!

Physical Benefits continued • Stronger Muscles: the body is an amazing machine the harder you work it the stronger it gets. • 150 lb person 25% body fat • 150 lb person 7% body fat • Both on the couch all day. Which one burns more calories? • Why? Use it or lose it!

Physical Benefits continued • Stronger Bones: Girls for the next 5 years you can gain bone density. • Age 20 – 25 you will begin to losing 1% of your bone density per year. • How to increase bone density? Weight bearing exercise, walk, run, lift…

Mental benefits • Exercise allows you to think more clearly and more creatively. • Exercise releases hormones: Chemicals into the system that makes you feel good. • Dopamine – released after workout makes you feel good. • Endorphins – like a runners high- kills the pain and you feel good to continue workout. • Exercise is one of the best ways to beat depression.

Social Benefits Where you exercise: Fitness clubs, Teams, with friends… Give you confidence – make you more outgoing.

Body Composition • Definition:The ratio of fat to muscle, bone and other tissues of your body. Fat vs everything else •  Fat stores =  Body fat % •  Fat Stores =  Body Fat % • Gain fat stores (cells) till age 18 – after that you can make them big cells or small cells. • Body composition, not weight, is the true method to determine a good healthy weight!

Body Composition • 5 lbs of Fat = 5 lbs of Muscle • What is the difference? • Muscle takes up less space on the body (1/3 less) • Muscle burns more calories

Somatotypes • Somatotypes= “Body Type” • 3 Body Types: • Ectomorph • Mesomorph • Endomorph

Men Vs. Women • Men typically have less body fat than women! • Why? • Some Fat is essential for good health. • Lack of female body fat has many serious complication! (menstruation, osteoporosis) 26 billion fat cells 35 billion fat cells

Is Fat a Villain? • NO! • Fat provides support • Fat provides warmth • Fat provides energy • However, excess body fat can cause many complications.

Should we be concerned? • 30% of children aged 6-19 are overweight or obese • Lifestyle diseases such as Diabetes and CV disease are becoming leading killers in the US. • 300,000 deaths each year in the United States are associated with obesity. • YOU are the first generation whose life expectancy will be shorter than your parents.

Ways to Determine Healthy Body Composition!

Body Mass Index • 1 way to assess your body size in relation to height and weight • Use your weight and height • Adult BMI Calculator • Teen BMI Calculator

Shortcomings of BMI • BMI uses weight and height only You can weigh more than ideal weight and be healthy! How? • More muscle mass • The Scale is not the best indicator of healthy weight, but may be a starting point!

Percent Body Fat • In order to control Body composition (thus give you a healthy weight), you must work to keep body fat within recommended limits.

Bioelectrical Impedance • Uses electricity to determine body fat • How?? • Electrical current is timed as it is sent from 1 foot to the other foot • Current travels through muscle and fat of leg • ↑ Fat = Slower Time of travel • Quick, Affordable and fairly accurate.

Skin Fold Measurements • Caliper- Pincher device • Fat under skin is pinched by a caliper in a variety of sites to determine a rough estimate of body fat in the body. • Uses a formula to determine body fat % • Estimate: Not the most accurate method • Should be trained to administer

Hydrostatic Weighing • Best Method of Determining healthy B.C. • Fat- Floats • Lean Tissue- Sinks • Therefore, person with more lean tissue will be heavier under water. (Lower Body Fat) • Conversely, person with more fat will be lighter under water. (Higher Body Fat) • Based on Archimedes principle: • “That when a body is submerged in water, there is a buoyant counter force equal to the weight of the water which is displaced".

Now it’s Your Turn! Figure out your body fat using BMI and Bioelectric Impedance. • What were the results of your tests? • Which is more accurate? • How do you feel about your %? • What can you do to improve or maintain your body fat %?

Body Composition and You!!!