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Understanding Body Composition, Weight, and Heat Stress Management

This informative segment delves into body composition, including body fat and lean body mass, emphasizing their roles in performance. It explains how body fat is assessed through methods like hydrostatic weighing and skinfold measurements. Additionally, it addresses energy balance principles for weight management, providing guidelines for healthy weight loss and gain. The section on dehydration and heat illness highlights symptoms, treatment strategies, and prevention methods against heat-related problems, utilizing measures like the WBGT index to monitor environmental heat stress effectively.

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Understanding Body Composition, Weight, and Heat Stress Management

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  1. PART II:Body Composition &Weight

  2. II. BODY COMPOSITION A. Body Fat: Amt. Determined bySIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed by Adulthood B. Fat-Free Weight (FFW) LEAN- BODY MASS: Skeletal Muscles Bones, Organs, other tissue Lean Body Mass still includes some fat for structures- cell membranes, nerves, etc.- but NOT fat Storage

  3. LEAN BODY MASS-FFW • Ave% = 85% Men, 75% Womenby WT • AID to PERFORMANCE! • If Weight Bearing or Movement is Important, LBW/FFW is Critical • More Muscle = More Force • Muscle Type Determines Exposiveness

  4. BODY FAT • Ave % : Men = 15%, Women: 25% by Wgt. • Athletes = LOWER (6-9% Marathon) • NO RELATIONSHIP BETWEEN BODY FAT AND PERFORMANCE! • EXCESS BODY FAT = WEIGHT ONLY!

  5. ASSESSMENT of Body Fat Usual Methods Best to Least Accurate 1. Hydrostatic Weighing - Most Accurate but Expensive and Impractical in the Field 2. Skin Fold Caliper - Acceptable Field Base Electronic/Manual, (Tatoos)

  6. Skin Fold Caliper Best Known Method for Body Composition Estimates % of Body Fat from Subcutaneous Fat measures as determined by the: SKINFOLD THICKNESS (mm) Use SKINFOLD CALIPERS- Triceps, Scapula, Abdomen

  7. Hydrostatic Weighing DIFFICULT but MOST ACCURATE Measure total body weight under water Determine Density of weight- Estimates % Body FAT from knowing Density Fat is less dense than Muscle DENSITY= Mass per Unit Volume D = M/V ex. sand in water

  8. Predicting IDEAL Weight ANTHROPOMETRICMeasures+ formulas Chest Width/ Chest Depth/ Wrist Width/Ht/Wt Estimate Minimal Weight Requirements 1. Tcheng/Tipton Method -Research based on Wrestlers- ANTHROPOMETRICS: Chest Width/ Chest Depth/ Wrist Width/Ht/Wt 2. Lohman - Skin Folds (less Accurate)

  9. Energy- Balance Issues ENERGY BALANCE: FOOD INTAKE = ENERGY OUTPUT POSITVE BALANCE: INTAKE is GREATER than OUTPUT NEGATIVE BALANCE: OUTPUT is GREATER than INTAKE

  10. ACSM Weight Loss Guidelines • Sound Nutritional Diet and ENDURANCE Work • NO PROLONGED FASTS! • Estimate Daily Calorie/Work Levels • Reduce Intake by 500-1000 Calories = 2/3 lbs per week • Exercise the Large Muscles

  11. ACSM Weight Gain Guidelines • Estimate Daily Calorie/Work Levels • Increase Intake by 1000-1500 Calories • = 2/3 lbs per week • 6000 calories might be REALISTIC • Add Calories over MANY Meals • Exercise to BUILD MUSCLE

  12. Pathogenic Weight Control Most Affected-Gymnists/Wrestlers/Cheerleaders Fasting Vomiting Fluid Restriction Laxatives Excessive Running Sweating- Dehydration Diet Pills

  13. PART III:DEHYDRATION And HEAT PROBLEMS

  14. DEHYDRATION A Condition resulting from Excessive Loss of Water HEAT ILLNESS- A Condition resulting from Increased Body Temp

  15. ACSM - Dehydration Causes Decreased: • Strength • Muscular Endurance • Plasma/Blood Volume • Cardiac Function • Oxygen Consumption • Thermoregulatory Function • Renal Blood Flow • Glycogen Stores • Electrolytes

  16. SYMPTOMS Disabling muscular cramps **Heavy Sweating, Fatigue/Nausea Thirst/ Normal BP/ Alert Normal body temperature or slightly elevated Treatment 4–8 oz of cold water every 10–15 minutes avoid caffeine bev. Move to shade Remove as much clothing/ equipment as possible Heat Ilness: Heat cramps

  17. SYMPTOMS Treatment Give 16 oz of cold water for each pound of weight lost Move to a cool place Remove as much clothing/ equipment as possible Cool (e.g., with ice baths, ice bags) Heat Ilness:Heat Exhaustion • Sweating / Dizziness • Headache- Nausea Confusion • Extreme Weakness • Clammy/skin-Flushed • Rapid HR/Shallow breathing • *Body temperature of 100.4–104ºF

  18. Heat Ilness:HEAT STROKE*Shock • SYMPTOMS • LIFE THREATENING • Sweating STOPS- Hot DRY SKIN • Staggering/Collapse • Headache- Nausea Confusion- UNCONS • Delirium * Hallucinations • Body temperature 104ºF or GREATER • Treatment • Call for emergency medical treatment • IV Fluids • Cool with ice packs, ice bags, immersion in ice water

  19. MEASURING HEAT STRESS Sling Psychrometer- the higher the Temp & the higher the humidity:the greater chance of Dehydration HUMIDITY is the DANGER! TREAT- Water/Clothes Half Time Shower Releif Wetting Down the Sideline

  20. Environmental HEAT STRESS • SLING PSYCROMETER • 1. Wet-Bulb Temperature(WBT) Measures Relative Humidity & Wind by measuring the rate of evaporation from a wet wick in the thermometer 2. DRY- BULB Temperature(DBT): Measures the actual Air temperature

  21. WBGT-Index- Assessment of Envir. HEAT STRESS Now---Add the 3. BLACK-BULb Therm. Measures Radiant Heat/Sun Special Formula using the three measures= WB Globe Temp (WBGT) WBT + DBT + BBT= WBGT-Index

  22. WBGT:Relative Heat Index MEASURES 1. Dry- Bulb Temperature- Ordinary AIR + 2. Wet- Bulb Temperature-Temp affected by wind and humidity + 3. Black- Bulb Temperature- Temp affected by radiant heat from the Sun

  23. WBGT index Wet-Bulb Globe Temperature WBGT Meter, handy and portable digital device, measures and displays WBGT index for- prevention of heat stroke during physical exercise or for evaluation of heat stress in working environment.

  24. WORK- HEAT Relationship WorkHEATIncreases Body Temp High Body TempSWEAT- cools the skin through evaporation Must REHYDRATE & REPLACE Body Salts Gatorade is probably the best Ratio

  25. Prevention of Heat Disorders MANDATEWater at SET TIMESAcclimate Gradually (2 Weeks)ADJUST Practice as Needed (P. 362)WBGT PRECAUTIONS80-85oF CAUTION-Alert to Heat Illness Sx85-88oF Limited Activityfor those AcclimatedOver 88oF Activity for all Suspended

  26. Guidelines for Athletes 1. Water/Salt Replacement When thirsty - TOO LATE! Unrestricted /Mandated- Water is Best 2. ACCLIMATIZATION If Well Acclimatated = / Low Salt in Sweat Diet = Best Replacement

  27. ACCLIMATIZATION Get Out 2 WEEKS Before Practice Work in HEAT of Day Work at PRACTICE TIMES Work at PRACTICE INTENSITY …BUT… Be PROGRESSIVLY INTENSE! Progress to Full Uniform (State Laws)

  28. ZONE 1No Problem 80-83oF(Green) ZONE 2 - Caution, 83-89oF Watch Closely(Yellow) ZONE 3 - SHORTS ONLY! > 89oFNO UNIFORMS (RED) FOOTBALL: HEAT Guidelines for Play

  29. ACSMRunning Guidelines • NO RACE 10K+ If WET Bulb is 82.40F • If >800F, Race Before 9AM or After 4PM • Runners MUST Ingest Water • Instruct runners as to Early Signs of Heat Illness • Have medical Staff Available

  30. THE END

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