Body Composition and Weight

Body Composition

• Body Composition: The ratio of fat to muscle, bone and other tissues of your body. Fat stores = Body fat % Fat Stores = Body Fat %

• Body composition, not weight, is the true method to determine a good healthy weight!

• Desirable Weight: weight that is healthful for a person• Weight Management: a diet and exercise plan to

maintain a desirable weight and body composition.

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)• You can weigh more but still be in great health.

Body Composition

• Body Frame: approximate weight and density of the bone structure.– Measure your wrist

• Small: 5 ½ inches

• Medium: 6 ¼ inches

• Large: 6 3/8 inches

Somatotypes

• Somatotypes= “Body Type”

• 3 Body Types:– Ectomorph

• Small

– Mesomorph• Medium

– Endomorph• Large

Body Fat

• Essential Body Fat: amount of body fat needed for optimal health

• Adipose Tissue: fat that accumulates around internal organs, muscles, and under your skin.

• Teen Males: 11 to 17 %

• Teen Females: 16 to 24 %

Men Vs. Women

• Men typically have less body fat than women!

• Why? – Fat is essential for child birth and ovulation! – Lack of female body fat has many serious

complication!

35 billion fat cells26 billion fat cells

Is Fat a Villan?

• NO! – Fat provides support– Fat provides warmth– Fat provides energy

• However, excess body fat can cause many complications.

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

BMI Score Rating

18.5 or less Underweight

18.5-24.9 Normal

25.0-29.9 Overweight

30.0-34.9 Obese

35-39.9 Extremely Obese

Downfall of BMI

• BMI uses weight and height

• However, you can weigh more and be healthier! How?– More muscle mass

• BMI is not the best assessment of healthy weight. But may be a starting point!

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

• Affordable and fairly accurate to use in homes!

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".

Hydrostatic Weighing

The BOD POD

• The BOD POD is an Air Displacement Plethysmograph (ADP) that uses whole body

• densitometry to determine body composition (fat vs. lean). Similar in principle to underwater

• weighing, the BOD POD measures body mass (weight) using a very precise scale, and volume

• by sitting inside the BOD POD. Body density can then be calculated:

The Bod Pod

• https://www.youtube.com/watch?v=4onycyfDwAo