YOUR BODY COMPOSITION Personal Fitness Chapter 5 The

YOUR BODY COMPOSITION Personal Fitness: Chapter 5

The Basics of Body Composition • Ectomorph- a low percentage of body fat, small bone size, and a small amount of muscle mass and size • Endomorph- high percentage of body fat, large bone size, a small amount of muscle mass and size • Mesomorph- low to medium body fat percentage, medium to large bone size, and large amount of muscle mass and size.

The Basics of Body Composition • Body weight: • Generally a controllable factor, unlike body type • People put too much emphasis on body weight • Body Mass Index- a way to assess body size in relation to height and weight • Does not account for muscle mass • See chart on page 149 • Body Composition- the relative percentage in your body of fat mass to lean body tissue, including water, bone and muscle

Body Fat • Overweight- a condition in which a person is heavier than the standard weight range for their height and gender. • Can a person be overweight and healthy? • Over fat- a condition in which a person has a higher than recommended percentage of body fat for their age and gender • Teen Males: 7 to 19 percent • Teen Females: 12 to 24 percent • Obesity- a ratio of body fat to lean mass that is excessively high. • Is obesity a disease?

Body Fat • Essential Fat- the minimum amount of body fat necessary for good health • Insulates body against the cold • Cushions internal organs, protecting them from injury • Provides valuable source of energy • Transports fat soluble vitamins • Excessive leanness- having a percent body fat that is below the acceptable range for your age and gender

Influences on Body Fat • Lifestyle • Activity level • Dietary habits • How many steps does the average person take in a day? • Men: average 7192 steps per day. Women: average 5210 step per day. • How many steps does it take to burn one calorie? • Approximately 20 steps burn off one calorie (depending on your weight). • (70, 000 steps to burn off one pound, 4, 667 flights) • (40, 00 steps if you take in 2, 000 calories per day, 2, 667 flights)

Energy Balance Equation • Calories intake - Calorie expenditure= EBE • Calorie intake- the total calories taken in from food and beverage • Calorie expenditure- the total calories burned • Metabolism- the process by which the body converts calories from food to energy • Resting Metabolic Rate- the amount of calories expended for processes while the body is at rest • Obesity Video

Weight Control and Physical Activity • The more physically active you are, the more calories you will burn. • The number, size, and weight of body parts worked • If you work your legs, you will burn more calories than if you work your arms. • The reason: Leg muscles are larger than arm muscles. The larger the muscle mass, the more energy needed to work. • Workout intensity • The more physically demanding the workout, the more calories burned. • Duration, or time, of activity • The longer the workout the more calories burned (assuming the intensity is the same. )

Evaluating Body Composition • Body Circumference: Body fat typically gathers around the waist in males and around the hips in females. • Girth- The distance around a body part • Body-Circumference Test Males (pg. 160) • Step 1: Weight in pounds • Step 2: girth at the waistline • Body-Circumference Test Females (pg. 160) • Step 1: height • Step 2: girth at the widest point on the hips

Skinfold Measures • Skinfolds is another way to measure body fat percentage • Calipers-a tweeze like device used to pinch a fold of skin surrounding adipose tissue.

Healthful Strategies to Mange Weight • Evaluate your needs: ask a healthcare professional about a target body composition and goals to achieve it. • Be realistic: • Weight Loss: no more than 1 -2 pounds per week. • Weight Gain: no more than ½ pound a week • Design a personal plan: include healthful eating habits and physical activity • Become physically active: 60 minutes per day, or a minimum of 225 minutes per week • Track your progress: Monitor weight loss, and change in body composition (along with other vital numbers such as BP and cholesterol)

Weight control, Diet, and Exercise • To lose a pound of fat, reduce calorie intake by 3, 500 calories, expend 3, 500 more calories in physical activity, or a combination. • Weight Loss: • Eat in regular intervals • Get at least 1, 700 -1, 800 calories daily • Nutrient dense foods- high in nutrients as compared to calorie content

Weight control, Diet, and Exercise • Weight Gain: • Consume more calories and maintain a high level of physical activity • Eat more than the minimum number of servings from each section of the Food Guide Pyramid • Weight training • Weight maintenance: • Energy balance equation • Include a healthy eating plan • Regular physical Activity

Benefits of Achieving your Goal • Be persistent and patient. • Maintaining a healthy weight and body composition through proper nutrition and exercise has several benefits • Increase energy level • Increase self-esteem • Reduce Stress level • Reduce risk for disease