Body Composition: Yellow Titles On Slides Exam Material

Body Composition
Chapter 6
Yellow titles on slides = exam material
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6
2007 McGraw-Hill Higher Education. All rights reserved.
What Is Body Composition?

Body composition = the bodys relative
amounts of fat mass and fat-free mass
(bone, water, muscle, connective and
organ tissues, teeth)
Essential fat = crucial for normal body
functioning
[35% of total body weight in males]
[812% of total body weight in females]
Nonessential fat = adipose tissue, stored

by the body for later use
Non-Essential Fat
Exists within cells as adipose tissue
Mainly subcutaneous or visceral

Fat cells increase in size with more fat
stored
Volume related to many factors
Almost always due to food intake
exceeding calorie expenditure
Typical
Body
Composition
Overweight and Obesity

The most important consideration in
evaluating body weight and composition is the
proportion of total body weight that is fat
(percent body fat)
Overweight = total body weight above a
recommended range for good health
Obesity = severely overweight and over-fat;
characterized by excessive accumulation of
body fat
Obesity and Overweight in Canadians

Obesity:
1978-79 13.8%, 2009 24.1%

Overweight:
2010 - 34+%
U.S.- obese: 34%, overweight: 67+%

Prevalence of Overweight and Obesity

in the United States (example)
Obesity Trends* Among U.S. Adults 1990

(*BMI 30, or ~ 30 lbs overweight for 5 4 woman)
No Data
<10%
10%14%
Source: Behavioral Risk Factor Surveillance System, CDC
Obesity Trends* Among U.S. Adults 2004

(*BMI 30, or ~ 30 lbs overweight for 5 4 woman)
Source: Behavioral Risk Factor Surveillance System, CDC
No Data
<10%
10%14%
15%19%
20%24%
25%
Height and Weight: Change Over Time
(example)
Source: Centers for Disease Control and Prevention

Excess Body Fat and Wellness

Increased risk of chronic disease and premature
death (50-100%); associated health problems include:
Unhealthy blood fat levels
Impaired heart function (+ 50%)
Heart disease and hypertension (3x risk)
Cancer
Impaired immune function
Gallbladder disease
Kidney disease
Skin problems
Sleeping problems
Metabolic Syndrome
Also known as insulin resistance
syndrome
Symptoms include resistance to insulin,
high blood pressure, high blood glucose
levels, abnormal blood fat levels (high
triglycerides, low HDL levels], increased
fat in the abdominal area.
Heart disease risk increases 3x for men
and 6 x for women
Obesity and Exercise

Activity improves
the health of
people who are;
normal weight,
overweight,
and obese.
Body Composition and Diabetes

Obese people are more than 4x as
likely as non-obese people to develop
diabetes
Excess body fat is a key risk factor for

the most common type of diabetes
Diabetes
Diabetes mellitus = disruption of normal
glucose metabolism
Type 1 diabetes =
the pancreas produces little or no insulin
Type 2 diabetes =
the pancreas doesnt produce enough insulin,
cells are resistant to insulin, or both
Gestational diabetes =
develops in 25% of pregnant women
Pre-diabetes = elevated blood glucose levels
Diabetes
100-125
< 100
Diabetes: Prevalence
Source: National Center for Health Statistics


Diabetes:
Symptoms
Diabetes: Prevention
Regular physical activity including
endurance exercise and weight training
Moderate diet rich in whole grains, fruits,
vegetables, legumes, fish, and poultry
Modest weight loss
For people with pre-diabetes, lifestyle
changes are more effective than
medication in preventing diabetes
Diabetes: Treatment
Keep blood sugar levels within safe limits
through diet, exercise, and, if needed,
medication
Monitor blood sugar levels with a home test

Lose weight if overweight
Diabetes: Treatment
Body Fat Distribution

+ Chronic Disease
Location of fat is important to health
People who gain weight in the abdominal
area = apples - this group has an
increased risk of coronary heart disease,
high blood pressure, diabetes, and stroke
(android fat distribution pattern)
(sub-group: ice cream cones fat in upper torso)
People who gain weight in the hip area=

pears (gynoid fat distribution pattern)
Body Composition and Wellness

Excess body fat decreases the ability and
motivation to perform physical activities
Unrealistic expectations about body
composition can hurt self-image; exercise
improves body image and self-efficacy
Set a realistic goal and maintain a
wellness lifestyle to develop a healthy
body composition
Problems Associated with

Very Low Levels of Body Fat
Too little body fat is associated with
reproductive,
circulatory,
immune system disorders
Less than 812% for women
Less than 35% for men
Female Athlete Triad

A condition consisting of 3 interrelated disorders
Body Mass Index

A rough assessment based on the concept
that a persons weight should be
proportional to height
Body weight in kilograms is divided by
the square of height in meters
Elevated BMI is linked to increased risk of
disease, especially if associated with
large waist circumference
BMI Values and Risk

BMI 25+ = overweight (36% of Canadians)
BMI 30+ = obese
Substantial increase in risk of disease and

death
Body Mass Index

and Risk of Type 2 Diabetes
Estimating Percent Body Fat

Skinfold measurements:
Folds of skin in different
body areas are measured
with a caliper.
The measurements are
used in equations ..
[.. that link the thickness of
skinfolds to percent body

fat calculations made from
more precise experiments].
* are estimations ONLY


Underwater weighing: An individual is
submerged and weighed under water.
Percentages of fat and fat-free weight
are calculated from body density.
fat lighter, water neutral, muscle denser/heavier
The Bod Pod: The amount of air displaced

by a person in a small chamber is
measured by computerized sensors.

Bioelectrical impedance analysis (BIA): The
resistance of the body to a small electrical
current sent through it is recorded.
Fat has greater resistance, FFM less resistance.
The resulting estimates can be used to determine

body composition.
* Hydration affects the accuracy of the results *
Assessing Body Fat Distribution

Disease risk increases with
total waist measurement
of more than
102 cm. (40 in.) for men
88 cm. (35 in.) for women
Disease risk increases with

total waist-to-hip
measurement above
0.94 for young men
0.82 for young women
Setting Body Composition Goals

If fat loss would benefit your health, set a
realistic goal in terms of percent body fat or BMI
If you have underlying health issues, check with
your physician before setting a goal
A little weight loss at a time can be very
beneficial; focus on a healthy lifestyle including
proper diet and exercise
Making Changes in Body

Composition
Lifestyle should focus on:
Regular physical activity, endurance exercise,
and strength training (activity pyramid and Fit
Chart scientific guidelines)
Making Changes in Body

Composition
Lifestyle should
focus on:
Moderate energy
intake
Physical activity is
the key to longterm success
Common Questions
Spot reducing
Exercise
Body Composition vs. fitness
Liposuction surgery
Cellulite
Labs
6.1 Assessment of Risk (measurements)
BMI
Skinfolds
WHR + WC
Estimations of % body fat are very general
6.2 Target Body Weight goal setting (BMI)

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Body Composition

Yellow titles on slides = exam material

What Is Body Composition?

Nonessential fat = adipose tissue, stored

Mainly subcutaneous or visceral

Overweight and Obesity

Obesity and Overweight in Canadians

1978-79 13.8%, 2009 24.1%

U.S.- obese: 34%, overweight: 67+%

Prevalence of Overweight and Obesity

Obesity Trends* Among U.S. Adults 1990

Source: Behavioral Risk Factor Surveillance System, CDC

Obesity Trends* Among U.S. Adults 2004

Source: Behavioral Risk Factor Surveillance System, CDC

Height and Weight: Change Over Time

Source: Centers for Disease Control and Prevention

Excess Body Fat and Wellness

Obesity and Exercise

Body Composition and Diabetes

Excess body fat is a key risk factor for

Source: National Center for Health Statistics

Monitor blood sugar levels with a home test

Body Fat Distribution

People who gain weight in the hip area=

Body Composition and Wellness

Problems Associated with

Female Athlete Triad

Body Mass Index

BMI Values and Risk

Substantial increase in risk of disease and

Body Mass Index

Estimating Percent Body Fat

skinfolds to percent body

* are estimations ONLY

Estimating Percent Body Fat

The Bod Pod: The amount of air displaced

Estimating Percent Body Fat

The resulting estimates can be used to determine

Assessing Body Fat Distribution

Disease risk increases with

Setting Body Composition Goals

Making Changes in Body

Making Changes in Body

6.2 Target Body Weight goal setting (BMI)

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