Body Composition and Weight Control Labette Community College
Body Composition and Weight Control Labette Community College PE 116
Definitions • Body composition: Proportion of fat, muscle, bone, and other tissues in the body • Essential fat: Minimum amount of body fat needed for good health • Storage fat: Fat deposited in adipose tissue (fat cells) that protects organs and insulates body
Desirable Amounts of Essential Fat • Adult women: 3% to 4% of total body weight • Adult men: 3% to 4% of total body weight • Sex Specific Fat: 10% women only (13 -14%)
Determining Healthy Body Composition • Assessing body weight – Bathroom scale – Height weight table – Body mass index (BMI) – Anthropometric tape measure • Waist- Hip Ratio • Military ?
Height – Weight Table
Determining Healthy Body Composition & BW • Assessing body fatness (FW vs LBW) – Skinfold measurements “pinch technique” – BIA (bioelectrical impedance analysis) – Hydrostatic underwater weight (research) – Air displacement (Bod Pod) – Infrared Interactance (light absorption) – “La’ Mirror” Test (France)
Body Mass Index (BMI) • Divide weight in pounds by square of height in inches, multiplied by 703 or… • Look at a BMI table • Health Criterions – under 18. 5 = underweight – 18. 5 to 24. 9 = normal or healthy!!! – 25 to 29. 9 = overweight – 30 and above = obese – 40+ = morbidly obese
Desirable Ranges for % Body Fat – Young Adults • Adult women: 19 to 29% of total body weight • Adult men: 10 to 19% of total body weight • Experts disagree… ? ? ?
Sample “Expert” Opinions • • Men 18 -25% 13 -17% 11 -22% 8 -19% 12 -19% 15 -19% 8 -25% CDC AMA Surgeon General World Health Organ ACSM Ken Cooper RANGE S * Cooper Institute for Aerobic Research Women 25 -31% 20 -27% 23 -34% 21 -33% 19 -26% 18 -22% 18 -34%
Risk of Chronic Disease CHD & Morbidity • Adult women exceeding 30 -32% of total body weight (45%=Morbidly Obese) • Adult men exceeding 20 -22% of total body weight (35%=Morbidly Obese) “ 1/8 American deaths caused by an illness directly related to overweight or obesity” Surgeon General
Waist-to-Hip Ratio or Body Fat Distribution • Waist circumference (inches) divided by hip circumference (inches) = waist-to-hip ratio • Standard ratios – Women: No more than 0. 80 – Men: Less than 0. 95 * Waist size alone W<35”/M<40”
Body Fat Distribution and Health • Men build up belly fat or excess central located visceral fat - “apples” • Women collect fat in hips and buttocks or gluteal-femoral fat – “pears” * Pears are healthier than Apples!!!!! * Apples can lose weight easier than pears. Why?
Race & Childhood Obesity • 18% Hispanic - 14% Black - 10% White • Starts w/ being overweight in pregnancy “Chubby baby is a happy baby” MYTH – Less breast feeding/earlier solid food • Continues overweight at birth… leads to overweight/obesity by pre-school • Prime causes: >TV/Screen Time >Soda/Sugar >Junk Food <Sleep <Physical Activity/Exercise
Health Risks of Too Much Body Fat • • Premature death CHD/Stroke Blood Pressure Diabetes Cancer Respiratory problems Arthritis/Orthopedic
Maintaining a Healthy Body Composition and Body Weight
Definitions • Calorie: Unit of energy supplied by food - commonly called a KCAL • Basal metabolic rate (BMR): Energy consumed (measured in calories) by body at rest to keep vital functions going • BMR = 70% of daily KCAL expendature
Obesity - #2 Cause of Preventable Death • Over 60% of U. S. adults are either overweight or obese… – Overweight = BMI of 25 to 29. 9 – Obese = BMI of 30 or more * 2009 - First time more Americans are obese 34% than overweight 33%
Caloric Balance Equation Simply Kcals In vs Kcals Out • Weight gain = calories consumed > calories used (+ balance) • Weight loss = calories consumed < calories used (- balance) • No weight change = calories consumed equals calories used (homeostasis)
Early Theories About Weight Gain • Fat cell theory (hyperplasia) - fat when young = increase # cells • Set point theory • Glandular disorder theory
Current Theories • • • Genetics- 25% Sedentary/Inactive Lifestyle Gluttony/Fatty-Caloric Dense foods Emotional Disorders >food & drink Socioeconomic $$$, age/BMR, and gender factors • Cultural factors • Smoking cessation
First Steps for Weight Management • • • Do body composition assessment Set realistic weight loss goal Keep a food diary Increase daily activity! Make activity a habit! Make activity social & FUN!
Desirable Body Weight • Body Weight x % Fat = _____ lbs FW • Body Weight – FW = ____ lbs LBW * Locate a calculator Divide LBW / 1. 00 – new desireable % fat ex. 200 lbs x 20% = ? ? ? FW 200 lbs – ? ? ? = ? ? ? LBW/. 85 (for 15%) becomes… 160/. 85 = 188 lbs at 15%
Weight Management Tips • Increase Physical Activity & Exercise * ALL adults should take three ___ min walks/day* • • • Eat fewer calories and/or healthier calories Cut back on simple sugars Eat lean protein Eat plenty of fruit and vegetables Eat high-fiber grains and legumes Include small amounts of healthful fats (olive oil, nuts, fatty fish)
WOMEN'S TRADITIONAL vs NEW MODERNIZED BODY MEASUREMENTS? ? ? S M L XL 2 XL • 6 8 10 12 14 16 18 • Bust 33½" 34½" 35½" 36½" 38" 39½" 41" 43" 45" • Waist 25½" 26½" 27½" 28½" 30" 31½" 33" 35" 37" • Hip 35½" 36½" 37½" 38½" 40" 41½" 43" 45" 47” * An Important Word About Our New Women’s Fit & Size Chart. At Woolrich, we constantly strive to improve our products. Thanks to your feedback, we realized the fit of our Women’s clothing needed tweaking—nothing dramatic, but a better, more generous comfort-fit. We have also changed our sizing chart. WOMEN'S BODY MEASUREMENTS - FALL 2008 - NEW! XS M L XL • 6 8 10 12 14 16 18 20 • Bust 34" 35" 36" 37" 38½" 40" 41½" 43½” 45" • Waist 27 -8 28 -9 29 -30 30 -1 31½-32½ 33 -4 35 -6 37½-38½ 40 -41" • Hip 38" 38½" 39" 40" 41" 42½" 44” 45½” 47"
Prevention of Obesity • Reducing sodas and juices with added sugars. • Reducing energy/nutrient dense foods containing added sugars or solid fats. • Eating more fruits, vegetables, whole grains, and lean proteins. • Controlling portions / drinking more water. • Choosing low-fat or non-fat dairy products. • Limiting television viewing time and consider keeping televisions out of children’s rooms. • Being more physically active throughout the day. • Breastfeeding exclusively to 6 months. CDC
Major Conclusions • 30 minutes of moderate intensity activity on 5 days of the week provides substantial health benefits and is sufficient to prevent weight gain in some people • Some individuals need more than 30 minutes/day to prevent weight gain (also some can get by with less) • Prevention of weight regain in formerly obese persons may require up to 90 minutes of activity/day • Get up/move! ! ____3 X week for ___ mins
Body Comp. / Weight Control • American Heart Association- Body Composition calculator and risk factorshttp: //www. americanheart. org/presenter. jhtml? identifier= 4489 • American Heart Association Weight Managementhttp: //www. heart. org/HEARTORG/Getting. Healthy/Weight Management/Weight. Management_UCM_001081_Sub. Home. Page. jsp • Weight Loss and Nutrition Mythshttp: //www. win. niddk. nih. gov/publications/myths. htm • http: //www. cdc. gov/obesity/data/trends. html
Attendance ? ? ? ’s * Partner Quiz… find a friend and… • #1 - The #2 cause of preventable death in America is …? • #2 - More Americans are now obese or overweight? • #3 - All Adults need to walk for ? ? minutes per day? **** Homework- bring a copy of the Obesity Video Questions on ANGEL to our next class to use during the video.
Final Exam Study Questions 1 - The type of body fat found only on females is their 3 -4% ____-_______ fat. 2 - A normal or healthy MBI is ____ , overweight is __ & morbidy obese is __? 3 - Apples are more at risk than a Pear due to their excess centrally located _____ fat. 4 - Genetics… “how well we picked our parents” … accounts for only about ____% of our adulthood body composition? 5 - Your healthy desireable body weight should be based upon your ? ? ?
Web Sites - References • The Surgeon General’s Vision for a Healthy and Fit Nation - 2010 • Center for Disease Control • American Medical Association • Choose. My. Plate from the U. S. Department of Agriculture (USDA) • Healthy Weight from the Centers for Disease Control and Prevention (CDC) • Small Step from the U. S. Department of Health and Human Services
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