Body Composition Body composition refers to the proportion of fat and fat-free mass in the body Bodys relative

ve amount of fat and fat free mass FAT Fat has important functions in the body and it is distributed naturally into different tissues and storage depots. A certain amount of body fat is necessary for the body to function It is the main source of stored energy Ideal Body Composition

Essential fat is the amount of fat in the body significant to maintain a healthy life. Temperature regulation Shock absorption Regulation of essential body nutrients Non-Essential fat is the extra fat or fat reserves stored in the body. the healthy range for the body fatness in males is between 10-20% while the healthy range in women is between 17-28%. these levels are associated with good metabolic fitness, good health and wellness. The indicator of percent body fat is typically used to reflect the overall content of the body. The minimum fat for men should not be less than 5% and for women no less than 10%. HEALTH RISKS ASSOCIATED WITH LOW BODY FATNESS Excessive desire to be thin or low in body can result in health problems. In our society, the near obsession with thinness has been, at least in part, responsible for eating disorders. Amenorrhea is the absence of, or infrequent menstruation. When the fat level of women are low. Bulimia is a common eating disorder characterized by bingeing and purging. Anorexia nervosa restrict food intake so severely their bodies become too thin. Standard for body fatness GENDER TOO LOW Below essential fat levels MALES FEMALES No less than 5% No less than 10% BORDERLINE GOOD FITNESS Optimal for good health 10-20% 17-28% MARGINAL OVERFAT

Unhealthy for many people 6-9% 11-16%

Associated with some health problems 21-25% 29-35%

unhealthy

>25% >35%

Lean Body Mass It is the weight of the body that is not fat. These are muscles, bones, blood, organs and others that doesnt have fat. Obesity Obesity is a clinical term characterized by an excessive amount of body fat The storage fat or the non- essential fat of the body is much higher than the normal weight

 Obesity can lead to sickness like cardiac arrest, back pain, heart attack etc. Food and genetics are the things that influences the body to be obese. Overweight Overweight is a clinical term that implies higher than normal level of body fat. It means that your weight is higher than the normal weight or ideal weight for your height. Health Risk Pulmonary disease: Abnormal function Obstructive sleep apnea Hypoventilation Liver: Liver disease Cirrhosis Gall bladder disease Back pain Pancreas: Severe pancreatitis Metabolism (Metabolic Syndrome) High LDL cholesterol Diabetes Low insulin sensitivity Increased apolipoprotein B Increased C-reactive protein Gynecological problems: Abnormal menses Infertility Polycystic ovarian syndrome Brain/Head: Intracranial hypertension Increased risk of stroke Eyes: Risk of cataracts Heart: Coronary heart disease Increased stress on heart Hypertension Cancer risk Breast cancer Uterine cancer Cervical cancer Colon cancer Esophageal cancer Pancreatic cancer Kidney cancer Prostate cancer Osteoarthritis Skin problems Phlebitis Venous stasis Impaired circulation Gout Distribution of fat Premenopausal women usually store fat in the hips, buttocks and thighs. Men and postmenopausal women tend to store fat in the upper regions and abdominal area. Body Shape Apple shape Pear shape

 Hour glass Somatotypes- Refers to a persons body type Ectomorph o Thin o Flat Chest o Young appearance o Lightly muscled Endomorph o Soft body o Underdeveloped muscles o Round shaped Mesomorph o Muscular Body o Overly mature appearance o Rectangular shaped o Thick skin Techniques to assess body composition Body Mass Index BMI is used to measure your fat percentage in the body. This index is better indicator than height and weight alone, but it is not accurate an assessment of body fatness as underwater weighing or skin fold measurements. *formula: Body Weight (kg)/ height (m)^2 Underweight Normal Overweight Obese I Obese II Obese III

<18.5

18.5-24.9

25-29.9

30-34.9

35-39.9

40<

Skinfold The body fatness is determined by measuring the thickness of skin folds, the fat under skin. A special instrument called a caliper is used to measure skin fold thickness BIA Bioelectrical Impedance Analysis ranks quite favorably for accuracy and has overall rankings similar to those of skinfold measurement techniques. The test can be performed quickly and is more effective for people high in body fatness. Underwater weighing Underwater weighing is another excellent method of assessing body fatness. Before, it was considered to be the Gold Standard method of assessment. Recommended Body Weight FW= BW * %BF (160*.30= 48) LBM= BW- FW (160-48=112) DESIRED BFAT% =22% = .22 RBW= LBM/(1-DBF) 112/(.78) =143.6 160-143.6=16.4LBS 16.4 * 3500= 57,400 CAL *** 3500= 1LBS Caloric Expenditure All physical activities expend calories. Heavier people expend more calories than lighter people because more work is required to move larger bodies. Diet and Physical Activity A combination of regular physical activity and dietary restriction is the most effective means of losing body fat. Diet alone can contribute to weight loss, but much of this loss is actually lean tissue. When physical activity and diet are both used in a weight loss program, the same amount of weight may be lost but more of it is from fat.

Individuals who are interested in maintaining body composition should aim for caloric balance. Caloric balance means consuming calories in amounts equal to the number of calories expended Individuals who want to increase lean body mass need to increase caloric intake while carefully increasing the intensity and duration of their physical activity (mainly muscular activity). Physical activity that can be sustained for relatively long periods is considered the most effective for losing body fat. STRENGTH TRAINING a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person's own body weight Strength training can be effective in maintaining a desirable body composition. People who do strength training increase their muscle mass (lean body mass). This extra muscle mass expends extra calories at rest, resulting in a higher metabolic rate. Also, people with more muscle mass expend more calories when doing physical activity Regular physical activity is critical for building and maintaining bone health. Weight-bearing forms of aerobic activity and muscular activity provide a positive stress on bones, which contributes to bone health. Peak bone mass occurs during the early adult years, so it is important for college students to remain active, so they can develop good bone density