part ii: body composition & weight. ii. body composition a. body fat: amt. determined by size...

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PART II: PART II: Body Composition Body Composition & & Weight Weight

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Page 1: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

PART II:PART II:Body Body CompositionComposition & &WeightWeight

Page 2: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

II. BODY II. BODY COMPOSITIONCOMPOSITIONA. Body Fat:A. Body Fat:Amt. Determined byAmt. Determined by SIZE & NUMBER of Fat CellsSIZE & NUMBER of Fat Cells - -

ADIPOCYTESADIPOCYTESThis Number is fixed by AdulthoodThis Number is fixed by Adulthood

B. Fat-Free Weight (FFW)B. Fat-Free Weight (FFW)LEAN- BODY MASSLEAN- 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

Page 3: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

LEAN BODY MASS-LEAN BODY MASS-FFWFFW

Ave%Ave% = = 85% Men, 75% Women85% Men, 75% Women by WTby WT

AID to PERFORMANCE!AID to PERFORMANCE! If Weight Bearing or Movement is Important, If Weight Bearing or Movement is Important,

LBW/FFW is CriticalLBW/FFW is Critical More Muscle = More ForceMore Muscle = More Force

Muscle Type Determines ExposivenessMuscle Type Determines Exposiveness

Page 4: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

BODY FATBODY FAT Ave % : Ave % : Men = 15%, Women: 25%Men = 15%, Women: 25%

by Wgt.by Wgt.

Athletes = LOWER (6-9% Marathon)Athletes = LOWER (6-9% Marathon)

NO RELATIONSHIP BETWEEN BODY FAT AND NO RELATIONSHIP BETWEEN BODY FAT AND PERFORMANCE!PERFORMANCE!

EXCESS BODY FAT = WEIGHT ONLY!EXCESS BODY FAT = WEIGHT ONLY!

Page 5: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

Usual MethodsUsual Methods Best to Least AccurateBest to Least Accurate

1. Hydrostatic Weighing1. Hydrostatic Weighing - Most Accurate but- Most Accurate but

Expensive and Impractical in the FieldExpensive and Impractical in the Field

2. Skin Fold Caliper2. Skin Fold Caliper - Acceptable Field Base - Acceptable Field Base Electronic/Manual, (Tatoos)Electronic/Manual, (Tatoos)

ASSESSMENT of Body ASSESSMENT of Body FatFatASSESSMENT of Body ASSESSMENT of Body FatFat

Page 6: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

Skin Fold Skin Fold CaliperCaliper

Best Known Method for Body CompositionBest Known Method for Body Composition

Estimates % of Body Fat from Estimates % of Body Fat from Subcutaneous Fat measures Subcutaneous Fat measures

as determined by the:as determined by the: SKINFOLD THICKNESS (mm)SKINFOLD THICKNESS (mm)

Use SKINFOLD CALIPERS-Use SKINFOLD CALIPERS-Triceps, Scapula, AbdomenTriceps, Scapula, Abdomen

Page 7: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

Hydrostatic Hydrostatic WeighingWeighingDIFFICULT but MOST ACCURATEDIFFICULT but MOST ACCURATE

Measure total body weight under waterMeasure total body weight under water

Determine Determine Density of weightDensity of weight--

Estimates % Body FATEstimates % Body FAT from knowing from knowing DensityDensity

Fat is less dense than MuscleFat is less dense than Muscle

DENSITYDENSITY= Mass per Unit Volume D = M/V= Mass per Unit Volume D = M/V

ex. ex. sand in watersand in water

Page 8: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

ANTHROPOMETRICANTHROPOMETRIC MeasuresMeasures + formulas+ formulas

Chest Width/ Chest Depth/ Wrist Width/Ht/WtChest Width/ Chest Depth/ Wrist Width/Ht/Wt

Estimate Minimal Weight RequirementsEstimate Minimal Weight Requirements

1. 1. Tcheng/Tipton MethodTcheng/Tipton Method - - Research Research based on Wrestlers-based on Wrestlers-

ANTHROPOMETRICS:ANTHROPOMETRICS:Chest Width/ Chest Depth/ Wrist Width/Ht/WtChest Width/ Chest Depth/ Wrist Width/Ht/Wt

2. 2. LohmanLohman - - Skin FoldsSkin Folds (less Accurate) (less Accurate)

Predicting IDEAL Predicting IDEAL WeightWeightPredicting IDEAL Predicting IDEAL WeightWeight

Page 9: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

Energy- Balance Energy- Balance IssuesIssues

ENERGY BALANCE:ENERGY BALANCE:FOOD INTAKE = ENERGY OUTPUTFOOD INTAKE = ENERGY OUTPUT

POSITVE BALANCE:POSITVE BALANCE:

INTAKE is GREATERINTAKE is GREATER than OUTPUT than OUTPUT

NEGATIVE BALANCE:NEGATIVE BALANCE:OUTPUT is GREATEROUTPUT is GREATER than INTAKE than INTAKE

Page 10: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

Sound Nutritional Diet and ENDURANCE WorkSound Nutritional Diet and ENDURANCE Work NO PROLONGED FASTS!NO PROLONGED FASTS!

1 Estimate Daily Calorie/Work LevelsEstimate Daily Calorie/Work Levels

2 Reduce Intake by 500-1000 Calories = Reduce Intake by 500-1000 Calories = 2/3 lbs per week2/3 lbs per week

3 Exercise the Large MusclesExercise the Large Muscles

ACSM Weight Loss ACSM Weight Loss GuidelinesGuidelinesACSM Weight Loss ACSM Weight Loss GuidelinesGuidelines

Page 11: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

ACSM Weight Gain ACSM Weight Gain GuidelinesGuidelinesACSM Weight Gain ACSM Weight Gain GuidelinesGuidelines

Estimate Daily Calorie/Work LevelsEstimate Daily Calorie/Work Levels

Increase Intake by 1000-1500 CaloriesIncrease Intake by 1000-1500 Calories = 2/3 lbs per week= 2/3 lbs per week

6000 calories might be REALISTIC6000 calories might be REALISTIC

Add Calories over MANY MealsAdd Calories over MANY Meals

Exercise to BUILD MUSCLEExercise to BUILD MUSCLE

Page 12: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

Pathogenic Weight Pathogenic Weight ControlControl

Most Affected-Most Affected-

Gymnists/Wrestlers/CheerleadersGymnists/Wrestlers/Cheerleaders

FastingFastingVomitingVomitingFluid RestrictionFluid RestrictionLaxativesLaxativesExcessive RunningExcessive RunningSweating- DehydrationSweating- DehydrationDiet PillsDiet Pills

Page 13: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

PART III:PART III:

DEHYDRATIONDEHYDRATION

And And

HEAT HEAT PROBLEMSPROBLEMS

Page 14: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

HEAT ILLNESSHEAT ILLNESS--A Condition resultingfrom Increased Body Temp

DEHYDRATIONDEHYDRATION A Condition resulting from Excessive Loss of Water

Page 15: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

StrengthStrength Muscular EnduranceMuscular Endurance Plasma/Blood VolumePlasma/Blood Volume Cardiac FunctionCardiac Function Oxygen ConsumptionOxygen Consumption Thermoregulatory FunctionThermoregulatory Function Renal Blood FlowRenal Blood Flow Glycogen StoresGlycogen Stores ElectrolytesElectrolytes

ACSM - Dehydration CausesACSM - Dehydration CausesACSM - Dehydration CausesACSM - Dehydration Causes

Decreased:

Page 16: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

Heat IlnessHeat Ilness: : Heat crampsHeat cramps SYMPTOMS

Disabling muscular Disabling muscular cramps cramps

**** Heavy Sweating, Heavy Sweating, Fatigue/NauseaFatigue/Nausea

Thirst/ Normal BP/ Alert Thirst/ Normal BP/ Alert

Normal body Normal body temperature or temperature or slightly elevatedslightly elevated

TreatmentTreatment

4–8 oz of cold water 4–8 oz of cold water every 10–15 minutesevery 10–15 minutes

avoid caffeine bev. avoid caffeine bev.

Move to shade Move to shade

Remove as much Remove as much clothing/ equipment as clothing/ equipment as possible possible

Page 17: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

Heat IlnessHeat Ilness:: Heat ExhaustionHeat Exhaustion SYMPTOMS TreatmentTreatment

Give 16 oz of cold Give 16 oz of cold water for each pound water for each pound of weight lost of weight lost

Move to a cool place Move to a cool place

Remove as much Remove as much clothing/ equipment clothing/ equipment as possible as possible

Cool (e.g., with ice Cool (e.g., with ice baths, ice bags) baths, ice bags)

*Sweating Sweating // Dizziness Dizziness

*Headache- Headache- Nausea Nausea

ConfusionConfusion *Extreme WeaknessExtreme Weakness

Clammy/skin-Flushed Clammy/skin-Flushed Rapid HR/Rapid HR/ Shallow Shallow

breathing breathing

** Body temperature Body temperature of 100.4–104ºFof 100.4–104ºF

Page 18: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

Heat IlnessHeat Ilness:: HEAT STROKEHEAT STROKE ** ShockShock

SYMPTOMS LIFE THREATENINGLIFE THREATENING* Sweating STOPS- Hot

DRY SKIN* Staggering/Collapse* Headache- Nausea

Confusion- UNCONS* Delirium Delirium ** Hallucinations Hallucinations* Body temperature Body temperature

104ºF or GREATER104ºF or GREATER

TreatmentTreatment Call for emergency

medical treatment

IV FluidsIV Fluids Cool with ice packs, Cool with ice packs,

ice bags, immersion ice bags, immersion in ice water in ice water

Page 19: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

MEASURING HEAT MEASURING HEAT STRESSSTRESSSling PsychrometerSling Psychrometer- -

the higher the Temp & the the higher the Temp & the higher the higher the humidity:humidity: the greater chance of the greater chance of

DehydrationDehydration

HUMIDITY is the DANGER!HUMIDITY is the DANGER!TREAT- Water/ClothesTREAT- Water/Clothes

Half Time Shower ReleifHalf Time Shower Releif

Wetting Down the SidelineWetting Down the Sideline

Page 20: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

Environmental HEAT Environmental HEAT STRESSSTRESS

SLING PSYCROMETERSLING PSYCROMETER

1. 1. Wet-Bulb Temperature(WBT)Wet-Bulb Temperature(WBT)Measures Measures Relative Humidity & WindRelative Humidity & Wind

by measuring the by measuring the rate of evaporation rate of evaporation

from a wet wick in the thermometerfrom a wet wick in the thermometer

2. DRY- BULB Temperature(DBT):2. DRY- BULB Temperature(DBT): Measures the actual Measures the actual AAir temperatureir temperature

Page 21: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

WBGT-Index-WBGT-Index- Assessment of Envir. Assessment of Envir. HEAT STRESSHEAT STRESSNow---Add theNow---Add the3. 3. BLACK-BULb Therm.BLACK-BULb Therm.Measures Measures Radiant Heat/SunRadiant Heat/Sun

Special Formula using the three Special Formula using the three measures= measures= WB Globe Temp WB Globe Temp

(WBGT)(WBGT)

WBT + DBT +WBT + DBT +BBT= BBT= WBGT-IndexWBGT-Index

Page 22: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

WBGT:WBGT: Relative Heat Relative Heat IndexIndexMEASURESMEASURES1. 1. Dry- Bulb TemperatureDry- Bulb Temperature- - Ordinary AIROrdinary AIR

++2. 2. Wet- Bulb TemperatureWet- Bulb Temperature-Temp affected-Temp affected by by wind and humiditywind and humidity

++3. 3. Black- Bulb TemperatureBlack- Bulb Temperature- Temp affected - Temp affected by by radiant heat from the Sunradiant heat from the Sun

Page 23: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

Wet-Bulb Globe Wet-Bulb Globe

TemperatureTemperature

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.

WBGT indexWBGT index

Page 24: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

WORK- HEATWORK- HEAT RelationshipRelationship

WorkWork HEATHEAT Increases Increases Body TempBody Temp

High Body TempHigh Body Temp SWEAT-SWEAT- cools the skin cools the skin

through evaporationthrough evaporation

Must REHYDRATE & REPLACE Body SaltsMust REHYDRATE & REPLACE Body Salts

Gatorade is probably the best RatioGatorade is probably the best Ratio

Page 25: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

*

MMANDATEANDATE WaterWater at SET TIMES at SET TIMES

Acclimate Gradually Acclimate Gradually (2 Weeks)(2 Weeks)

ADJUST Practice as NeededADJUST Practice as Needed (P. 362) (P. 362)

WBGT PRECAUTIONS

80-85oF CAUTION-Alert to Heat Illness Sx

85-88oF Limited Activity for those

AcclimatedOver 88oF Activity for all

Suspended

Prevention of Heat Prevention of Heat DisordersDisorders

Page 26: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

Guidelines for Guidelines for AthletesAthletes

1. Water/Salt ReplacementWhen thirsty - TOO LATE!Unrestricted /Mandated- Water is Best

2. ACCLIMATIZATION2. ACCLIMATIZATIONIf Well Acclimatated = / Low Salt in SweatDiet = Best Replacement

Page 27: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

ACCLIMATIZATIOACCLIMATIZATIONNGet Out 2 WEEKS Before PracticeGet Out 2 WEEKS Before Practice

Work in HEAT of DayWork in HEAT of Day

Work at PRACTICE TIMESWork at PRACTICE TIMES

Work at PRACTICE INTENSITY …Work at PRACTICE INTENSITY …BUT…BUT…

Be PROGRESSIVLY INTENSE!Be PROGRESSIVLY INTENSE!

Progress to Full Uniform (State Laws)Progress to Full Uniform (State Laws)

Page 28: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

ZONE 1ZONE 1 No Problem 80-83oF (Green)

ZONE 2ZONE 2 - Caution, 83-89oF Watch Closely

(Yellow)(Yellow)

ZONE 3ZONE 3 - SHORTS ONLY!

> 89oF NO UNIFORMS

(RED)

FOOTBALL: HEAT Guidelines FOOTBALL: HEAT Guidelines for Playfor Play

Page 29: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

ACSMACSM Running GuidelinesRunning Guidelines

NO RACE 10K+ If WET Bulb is 82.4NO RACE 10K+ If WET Bulb is 82.400FF If >80If >8000F, Race Before 9AM or After 4PMF, Race Before 9AM or After 4PM

Runners MUST Ingest Water Runners MUST Ingest Water Instruct runners as to Instruct runners as to

Early Signs of Heat Illness Early Signs of Heat Illness

Have medical Staff Available Have medical Staff Available

Page 30: PART II: Body Composition & Weight. II. BODY COMPOSITION A. Body Fat: Amt. Determined by SIZE & NUMBER of Fat Cells - ADIPOCYTES This Number is fixed

THE ENDTHE END