Body CompositionBody Composition

Body composition refers to the Body composition refers to the relative amounts of relative amounts of lean body masslean body mass (muscle, bone, water, organs, etc) (muscle, bone, water, organs, etc) and fat in the bodyand fat in the body

It is the most accurate means of It is the most accurate means of determining risk for diseasedetermining risk for disease

Where We’ve ComeWhere We’ve Come

Weight CategoriesWeight Categories Height/Weight ChartsHeight/Weight Charts Height/Weight/Frame ChartsHeight/Weight/Frame Charts Body Mass IndexBody Mass Index (BMI) (BMI) Body CompositionBody Composition

Methods to Determine BF%Methods to Determine BF%

____Hydrostatic WeighingHydrostatic Weighing • Based on the assumption that fat floats Based on the assumption that fat floats

while lean tissue sinkswhile lean tissue sinks• BF% is determined by comparing BF% is determined by comparing

underwater weight with normal body underwater weight with normal body weight out of waterweight out of water

• Most accurateMost accurate, but not very practical; , but not very practical; expensive and requires experienced expensive and requires experienced technicianstechnicians

Methods to Determine BF% (Cont)Methods to Determine BF% (Cont)

______Bioelectrical ImpedenceBioelectrical Impedence_(BEI)_(BEI)• Measures the body’s resistance to an Measures the body’s resistance to an

electric currentelectric current• Much more practical than hydrostatic Much more practical than hydrostatic

weighing (inexpensive, no third person weighing (inexpensive, no third person needed), but not as accurateneeded), but not as accurate

• Problems in accuracy generally arise Problems in accuracy generally arise due to changes in total body waterdue to changes in total body water

Methods to Determine BF% (Cont)Methods to Determine BF% (Cont)

Skin Fold CalipersSkin Fold Calipers____________________• Obtains body fat by measuring the Obtains body fat by measuring the

thickness of folds of skin at specific sites thickness of folds of skin at specific sites on the bodyon the body

• Two common tests: 3-site; 7-siteTwo common tests: 3-site; 7-site• Decently accurate and equally practicalDecently accurate and equally practical

FlexibilityFlexibility

Flexibility is the ability to move the Flexibility is the ability to move the joints through their joints through their full range of full range of motionmotion____

It is important for It is important for good posturegood posture and and injury preventioninjury prevention

Types of StretchingTypes of Stretching

__Ballistic______________Ballistic______________ - use of - use of momentum to force the body beyond momentum to force the body beyond its normal range of motion (bouncy, its normal range of motion (bouncy, jerky movements)jerky movements)

_Dynamic_______ slow, controlled _Dynamic_______ slow, controlled movements to gradually increase movements to gradually increase range of motionrange of motion

Types of Stretching (Cont)Types of Stretching (Cont)

__Static__________Static________ - stretching a muscle - stretching a muscle to its farthest point and then to its farthest point and then maintaining or holding that positionmaintaining or holding that position

_Isometric____Stretching- contracting _Isometric____Stretching- contracting a muscle in a stretched positiona muscle in a stretched position

Types of Stretching (Cont)Types of Stretching (Cont)

Proprioceptive Neuromuscular Proprioceptive Neuromuscular Facilitation (PNF)Facilitation (PNF)• Stretching done with a partner in a Stretching done with a partner in a

contract-relax fashion contract-relax fashion • Mix of isometric and static stretching Mix of isometric and static stretching

techniquestechniques• Most effective way to increase flexibilityMost effective way to increase flexibility

Strength vs. EnduranceStrength vs. Endurance

Muscular Muscular _Strength____-_Strength____- the amount the amount of force a muscle can produce with a of force a muscle can produce with a single maximum effortsingle maximum effort

Muscular Muscular _Endurance____Endurance___ - the ability - the ability to contract a muscle over and over to contract a muscle over and over againagain

Two Types of Muscle ContractionsTwo Types of Muscle Contractions

Isotonic- a muscular contraction in Isotonic- a muscular contraction in which movement occurswhich movement occurs• Examples:Examples:

Isometric- a muscular contraction in Isometric- a muscular contraction in which no movement occurswhich no movement occurs• Examples:Examples:

Two Phases of an Isotonic Two Phases of an Isotonic ContractionContraction

Concentric phase- phase in which the Concentric phase- phase in which the muscle shortens (also known as the muscle shortens (also known as the “lifting” phase)“lifting” phase)• __Breathe Out______________Breathe Out____________

Eccentric phase- phase in which the Eccentric phase- phase in which the muscle lengthens (also known as the muscle lengthens (also known as the “lowering” phase)“lowering” phase)• ______Breath InBreath In__________

Muscular Hypertrophy vs. AtrophyMuscular Hypertrophy vs. Atrophy

___Hypertrophy___-___Hypertrophy___- increase in the increase in the size of individual muscle fibers in size of individual muscle fibers in response to trainingresponse to training

_Atrophy________-_Atrophy________- decrease in the decrease in the size of individual muscle fibers in size of individual muscle fibers in response to a lack of training, poor response to a lack of training, poor diet, sickness, etcdiet, sickness, etc

Repetition (Rep) RangesRepetition (Rep) Ranges

8-12 mixed strength and endurance8-12 mixed strength and endurance

15+ endurance15+ endurance

5 Principles of Training5 Principles of Training

Individual ResponseIndividual Response _Overload_______Overload______ AdaptationAdaptation _Specificity____Specificity___ ReversibilityReversibility

Factors Influencing Individual Factors Influencing Individual ResponseResponse

Heredity/GeneticsHeredity/Genetics Maturity (Physical/Emotional)Maturity (Physical/Emotional) __Nutrition________________Nutrition________________ Sleep/Rest/RecoverySleep/Rest/Recovery __Motivation__Motivation______________________________

Cardiorespiratory EnduranceCardiorespiratory Endurance

Cardiorespiratory endurance is the Cardiorespiratory endurance is the ability of the heart, lungs, and ability of the heart, lungs, and circulatory system to deliver enough circulatory system to deliver enough fuel and oxygen to the body’s cellsfuel and oxygen to the body’s cells

It is the most important component It is the most important component of health-related fitnessof health-related fitness

Two Types of ActivityTwo Types of Activity

_Aerobic____- activity that requires _Aerobic____- activity that requires oxygen (prolonged)oxygen (prolonged)• Ex.:Ex.:

_Anaerobic__- activity that does not _Anaerobic__- activity that does not require oxygen (short duration)require oxygen (short duration)• Ex.:Ex.:

How Cardiorespiratory Endurance How Cardiorespiratory Endurance is Measuredis Measured

VO2VO2maxmax – greatest rate of oxygen – greatest rate of oxygen uptake; measured in ml/kg/minuptake; measured in ml/kg/min

Places to Take PulsePlaces to Take Pulse

___Carotid________(neck)___Carotid________(neck)

___Radial_________ (wrist)___Radial_________ (wrist)

Developing a Cardiorespiratory Developing a Cardiorespiratory Fitness ProgramFitness Program

F.I.T PrincipleF.I.T Principle• Frequency- Frequency- 3-53-5____days per week____days per week• IntensityIntensity______- 60-90% of HR______- 60-90% of HRmaxmax

• Time- Time- _20-60____20-60___ mins mins

High Intensity Interval Training High Intensity Interval Training (HIIT)(HIIT)

Repeated alternating of higher Repeated alternating of higher intensity periods of maximal effort intensity periods of maximal effort with lower intensity periods of active with lower intensity periods of active recovery recovery