Body Composition

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Body Composition

• Kin/NuFS 163
• Mike Sullivan

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Body Composition

• Fahey Chapter 6

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Body Composition

• What is body Composition and why is it important?
• Body Composition is the body's relative amount of
  fat and fat free mass.
• Essential Fat and Nonessential Fat

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Over-weight and Obesity

• Body Weight Weight Reflected on Bathroom scale
• Maintaining body weight
• Energy input Output

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Prevalance

• 30 americans now obese (13 in 1960)
• 60 overweight
• Explanations
• Less than half of Americans meet minimum of 30
  minutes of moderate physical activity
• Since 1970 - 250 kcals
• CDC Charts

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Excess Body Fat and wellness

• Obesity causes between 100K and 400k premature
  deaths each year (costs 100 billion annually)
• Obese have twice mortality rate of non obese
• Obesity Related Diseases
• CVD, Cancers, Type II Diabetes
• Childhood Obesity
• Performance of Physical activities
• Emotional Wellness and Self Image

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Very Low Body Fat

• Linked with Reproductive, Circulatory,and immune
  system function
• Muscle Wasting Fatigue
• Eating Disorders (Inset Female Athlete Triad)

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Assessment

• BMI
• Body Composition
• Body Fat Distribution

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BMI

• BMI wt/ht2 or wt (lbs) 705/ ht
  (in) 2
• lt 18.5 may signal malnutrition
• 18.5-25 Healthy
• gt25 Overweight
• gt 30 Obese

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Assessing Body Fat

• Underwater Weighing (fat floats, muscle sinks)
  can calculate BF (3)
• Skinfold Measures calipers (4 - skilled)
• Bod Pod similar to underwater except with air
  displacement (3)
• Bioelectrical Impedence (BIA) (4-5)
• Dual Energy Xray Absorptiometry (DEXA) (2)

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Body Fat Distribution

• Android or Male Pattern
• Apple
• Abdominal Fat
• Greater Health Risk
• Gynoid or Female Pattern
• pear
• Fat in hip buttocks, thighs
• More resistant to change

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Assessing Body Fat Distribution

• Waist Circumference
• Men 40 in
• Women 35 in
• Waist to Hip Ratio
• Men .94
• Women .82

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Desirable body Fat

• Health
• Appearance
• Performance

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Target weight

• BF Body Weight Fat Weight
• Body Weight Fat Weight Lean Weight
• Desired Weight Lean Weight/Desired LBW

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Target Weight

• Example
• Male, 25, 200 lbs
• Desirable 18

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Body Composition Cont.

• Weight Loss
• Combine Diet Exercise
• Maintain or Increase LBM
• Increase Fat Loss
• Health Benefits
• Safe Weight Loss 1-2 lbs/week
• Physical activity key to maintaining weight loss

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FITT for weight loss

• F 5-7 days/week
• I Lower Intensity
• T 45-60 min (burn 300 kcal)
• T Aerobic and Resistance

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Exercise and Weightloss

• Walk 4 mph, 150 lbs (6.4 kcal min)
• 45 minutes 288 Kcals
• 4 days/ week
• 1 year gt 17 lbs

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Weight Loss

• Reduce size of Fat Cells
• No change in number of fat cells
• Hyperplasia???

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Weight Gain

• Genetics
• Diet
• CHO replace glycogen stores
• Protein Up to 2 g/ kg/ day
• Resistance training to increase muscle mass