(Fat Measurer)
Content
1.0
2.0
2.1
2.2
B) Skinfold Sites....................................................................................................................... 5
2.3
3.0
4.0
5.0
6.0
7.0
7.1
7.2
Principle #2: Aerobic Exercise is the key to Weight Loss and Weight Maintenance .......... 17
7.3
7.4
References ............................................................................................................................................. 28
8
9
10
11
12
12
14
Table 10
19
Figure 1
Figure 2
The Pinch
Figure 3
Figure 4
Skinfold Sites
Table 8
Table 9
15
16
1.0
Skinfold Method
The Skinfold Method is based on the principle that the thickness of fat under the skin is an accurate
representation of the amount of fat elsewhere in your body. Approximately half of the bodys fatty
tissue is directly beneath the skin (subcutaneous). Figures 1, 2 and 3 illustrate the basic skinfold
measurement technique.
By pinching a fold of skin, you are measuring a fold of skin and a fold of fat together. It is important
that you pull the skin and attached fat away from the underlying muscle. By measuring the thickness
of skinfolds (a fold of skin and fat, not muscle) at various sites on the body, total % of body fat can be
determined.
The skinfold measurement at various sites are used in a prediction equation to estimate body density
and then are converted to percent fat. The skinfold technique has been found to be a reliable and valid
method of determining % body fat when compared to the underwater weighing method. It is
inexpensive, portable and appropriate in both laboratory and field settings such as physical education
classes, athletic teams, fitness centres, YM/YWCAs and by individuals in the privacy of their homes.
2.0
Prior to taking skinfold measurements you should consider the following recommendations to insure
the most accurate results:
2.1
2.2
B) Skinfold Sites
1. Abdomen
A vertical fold taken about one (1) inch to the right of the
umbilicus.
2. Axilla
3. Biceps
4. Calf
5. Chest
6. Subscapular
7. Suprailium
A diagonal fold above the crest of the ilium (on the side of the
hip).
8. Thigh
9. Tricep
A vertical fold on the back of the upper arm, half way between
the shoulder and the elbow.
Chest
Subscapular
Axilla
Tricep
Bicep
Suprailium
Abdomen
Lower back
Thigh
Calf
2.3
3.0
Many equations have been developed using skinfold measurements to estimate % body fat. These
equations are termed population specific. They have been developed from homogeneous samples or
similar subjects (age. gender). Thus, the applicability of the particular equation limited to use with
similar subjects. To avoid the use of multiple equations, generalized equations have been developed
using samples varying in age and body fatness. This provides for the use of one equation rather than
several to estimate % body fat.
The following equations are generalized equations for the predicting body density of adult men and
women using the sum of seven (7) skinfolds (Jackson and Baumgartner, 1991):
A=
Sum of seven skinfolds (Chest, Axilla, Triceps, Subscapular, Abdomen, Suprailium and Thigh)
B=
Age in years
Body density is converted to percent body fat using the following formula (Siri, 1961):
% fat
= 495
- 450
BD
Computer programs have been or could be developed to determine body density and percent
body fat after the skinfold measurement have been taken. However, research by Durnin and
Rahaman (1967) and Jackson and Pollock (1985) found that two different sums of four and
three skinfolds for males and females were highly correlated with the sum of seven (7)
skinfolds. Computer-generated tables have been developed using the 3-site and 4-site
locations to provide an easy and quick way to estimate percent body fat. Table 1 & 2 provide
percent fat estimates for women using the sum of three skinfolds (Chest, Suprailium and
Thigh) and form men using the sum of three skinfolds ( chest, Abdomen and Thigh). For
example, if the skinfold measurements for a 25 year old female are:
A) Triceps
B) Suprailium
C) Thigh
=
=
=
16
10
32
Total
58
23-25
26-28
29-31
32-34
35-37
38-40
41-43
44-46
47-49
50-52
53-55
56-58
59-61
62-64
65-67
68-70
71-73
74-76
77-79
80-82
83-85
86-88
89-91
92-94
95-97
98-100
101-103
104-106
107-109
110-112
113-115
116-118
119-121
122-124
125-127
128-130
23-27
9.9
11.2
12.5
13.8
15.0
16.3
17.4
18.6
19.7
20.8
21.9
23.0
24.0
25.0
25.9
26.9
27.8
28.7
29.5
30.4
31.2
32.0
32.7
33.4
34.1
34.8
35.4
36.1
36.7
37.2
37.8
38.3
38.7
39.2
39.6
40.0
28-32
10.2
11.5
12.8
14.0
15.3
16.5
17.7
18.8
20.0
21.1
22.1
23.2
24.2
25.2
26.2
27.1
28.0
28.9
29.8
30.6
31.4
32.2
33.0
33.7
34.4
35.1
35.7
36.3
36.9
37.5
38.0
38.5
39.0
39.4
39.9
40.3
33-37
10.4
11.7
13.0
14.3
15.5
16.7
17.9
19.1
20.2
21.3
22.4
23.4
24.5
25.5
26.4
27.4
28.3
29.2
30.0
30.9
31.7
32.5
33.2
33.9
34.6
35.3
35.9
36.3
37.1
37.7
38.2
38.8
39.2
39.7
40.1
40.5
38-42
10.7
12.0
13.3
14.5
15.8
17.0
18.2
19.3
20.5
21.6
22.6
23.7
24.7
25.7
26.7
27.6
28.5
29.4
30.3
31.1
31.9
32.7
33.5
34.2
34.9
35.5
36.2
36.8
37.4
38.0
38.5
39.0
39.5
39.9
40.4
40.8
43-47
10.9
12.3
13.5
14.8
16.0
17.2
18.4
19.6
20.7
21.8
22.9
23.9
25.0
26.0
26.9
27.9
28.8
29.7
30.5
31.4
32.2
32.9
33.7
34.4
35.1
35.8
36.4
37.1
37.6
38.2
38.7
39.3
39.7
40.2
40.6
41.0
48-52
11.2
12.5
13.8
15.0
16.3
17.5
18.7
19.8
21.0
22.1
23.1
24.2
25.2
26.2
27.2
28.1
29.0
29.9
30.8
31.6
32.4
33.2
33.9
34.7
35.4
36.0
36.7
37.3
37.9
38.5
39.0
39.5
40.0
40.4
40.9
41.3
53-57
11.4
12.7
14.0
15.3
16.5
17.7
18.9
20.1
21.2
22.3
23.4
24.4
25.5
26.4
27.4
28.4
29.3
30.2
31.0
31.9
32.7
33.4
34.2
34.9
35.6
36.3
36.9
37.5
38.1
38.7
39.2
39.7
40.2
40.7
41.1
41.5
Over
58
11.7
13.0
14.3
15.5
16.8
18.0
19.2
20.3
21.5
22.6
23.6
24.7
25.7
26.7
27.7
28.6
29.5
30.4
31.3
32.1
32.9
33.7
34.4
35.2
35.9
36.5
37.2
37.8
38.4
38.9
39.5
40.0
40.5
40.9
41.4
41.8
8-10
11-13
14-16
17-19
20-22
23-25
26-28
29-31
32-34
35-37
38-40
41-43
44-46
47-49
50-52
53-55
56-58
59-61
62-64
65-67
68-70
71-73
74-76
77-79
80-82
83-85
86-88
89-91
92-94
95-97
98-100
101-103
104-106
107-109
110-112
113-115
116-118
119-121
122-124
125-127
23-27
1.8
2.8
3.8
4.7
5.7
6.6
7.6
8.5
9.4
10.4
11.3
12.2
13.1
13.9
14.8
15.7
16.5
17.4
18.2
19.0
19.9
20.7
21.5
22.2
23.0
23.8
24.5
25.3
26.0
26.7
27.4
28.1
28.8
29.5
30.2
30.8
31.5
32.1
32.7
33.3
28-32
2.3
3.3
4.3
5.3
6.2
7.2
8.1
9.1
10.0
10.9
11.8
12.7
13.6
14.5
15.4
16.2
17.1
17.9
18.8
19.6
20.4
21.2
22.0
22.8
23.6
24.4
25.1
25.9
26.6
27.3
28.0
28.7
29.4
30.1
30.8
31.4
32.1
32.7
33.3
33.9
33-37
2.9
3.9
4.8
5.8
6.8
7.7
8.7
9.6
10.5
11.5
12.4
13.3
14.2
15.1
15.9
16.8
17.7
18.5
19.4
20.2
21.0
21.8
22.6
23.4
24.2
25.0
25.7
26.5
27.2
27.9
28.6
29.3
30.0
30.7
31.4
32.0
32.7
33.3
33.9
34.5
38-42
3.4
4.4
5.4
6.3
7.3
8.3
9.2
10.2
11.1
12.0
12.9
13.8
14.7
15.6
16.5
17.4
18.2
19.1
19.9
20.8
21.6
22.4
23.2
24.0
24.8
25.5
26.3
27.1
27.8
28.5
29.2
29.9
30.6
31.3
32.0
32.6
33.3
33.9
34.5
35.1
43-47
3.9
4.9
5.9
6.9
7.9
8.8
9.8
10.7
11.6
12.6
13.5
14.4
15.3
16.2
17.1
17.9
18.8
19.7
20.5
21.3
22.2
23.0
23.8
24.6
25.4
26.1
26.9
27.6
28.4
29.1
29.8
30.5
31.2
31.9
32.6
33.2
33.9
34.5
35.1
35.8
48-52
4.5
5.5
6.4
7.4
8.4
9.4
10.3
11.3
12.2
13.1
14.1
15.0
15.9
16.8
17.6
18.5
19.4
20.2
21.1
21.9
22.7
23.6
24.4
25.2
25.9
26.7
27.5
28.2
29.0
29.7
30.4
31.1
31.8
32.5
33.2
33.8
34.5
35.1
35.8
36.4
53-57
5.0
6.0
7.0
8.0
8.9
9.9
10.9
11.8
12.8
13.7
14.6
15.5
16.4
17.3
18.2
19.0
20.0
20.8
21.7
22.5
23.3
24.1
25.0
25.8
26.5
27.3
28.1
28.8
29.6
30.3
31.0
31.7
32.4
33.1
33.8
34.5
35.1
35.7
36.4
37.0
Over
58
5.5
6.5
7.5
8.5
9.5
10.5
11.4
12.4
13.3
14.3
15.2
16.1
17,0
17.9
18.8
19.7
20.5
21.4
22.2
23.1
23.9
24.7
25.5
26.3
27.1
27.9
28.7
29.4
30.2
30.9
31.6
32.3
33.0
33.7
34.4
35.1
35.7
36.4
37.0
37.6
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
16-29
4.8
8.1
10.5
12.9
14,7
16,4
17.7
19.0
20.1
21.2
22.2
23.1
24.0
24.8
25.5
26.2
26.9
27.6
28.2
28.8
29.4
30.0
30.5
31.0
31.5
32.0
32.5
32.9
33.3
33.7
34.1
34.5
34.9
35.3
35.6
35.9
-
30-39
12.2
14.2
16.2
17.7
19.2
20.4
21.5
22.5
23.5
24.3
25.1
25.9
26.6
27.2
27.8
28.4
29.0
29.6
30.1
30.6
31.1
31.5
31.9
32.3
32.7
33.1
33.5
33.9
34.3
34.6
34.8
-
40-49
12.2
15.0
17.7
19.6
21.4
23.0
24.6
25.9
27.1
28.2
29.3
30.3
31.2
32.1
33.0
33.7
34.4
35.1
35.8
36.4
37.0
37.6
38.2
38.7
39.2
39.7
40.2
40.7
41.2
41.6
42.0
-
50+
12.6
15.6
18.6
20.8
22.9
24.7
26.5
27.9
29.2
30.4
31.6
32.7
33.8
34.8
35.8
36.6
37.4
38.2
39.0
39.7
40.4
41.1
41.8
42.2
43.0
43.6
44.1
44.6
45.1
45.6
46.1
-
10
15
20
25
30
35
40
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
210
16-29
10.5
14.1
16.8
19.5
21.5
23.4
25.0
26.5
27.8
29.1
30.2
31.2
32.2
33.1
34.0
34.8
35.6
36.4
37.1
37.8
38.4
39.0
39.6
40.2
40.8
41.3
41.8
42.3
42.8
43.3
43.7
44.1
-
30-39
17.0
19.4
21.8
23.7
25.5
26.9
28.2
29.4
30.6
31.6
32.5
33.4
34.3
35.1
35.8
36.5
37.2
37.9
38.6
39.1
39.6
40.1
40.6
41.1
41.6
42.1
42.6
43.1
43.6
44.0
44.4
44.8
45.2
45.6
45.9
46.2
46.5
-
40-49
19.8
22.2
24.5
26.4
28.2
29.6
31.0
32.1
33.2
34.1
35.0
35.9
36.7
37.5
38.3
39.0
39.7
40.4
41.0
41.5
42.0
42.5
43.0
43.5
44.0
44.5
45.0
45.4
45.8
46.2
46.6
47.0
47.4
47.8
48.2
48.5
48.8
49.1
49.4
50+
21.4
24.0
26.6
28.5
30.3
31.9
33.4
34.6
35.7
36.7
37.7
38.7
39.6
40.4
41.2
41.9
42.6
43.3
43.9
44.5
45.1
45.7
46.2
46.7
47.2
47.7
48.2
48.7
49.2
49.6
50.0
50.4
50.8
51.2
51.6
52.0
52.4
52.7
53.0
11
4.0
Now that you have determined your percent body fat, what does it mean? Table 5 presents
classification standards by gender and age. This table also identifies the health fitness and
high physical fitness category for individuals who wish to do moderate to vigorous physical
activity without undue fatigue.
For example, the recommended health-fitness standard for a 35 year old female is 29 % or
less. The high physical standards for her would be between 19 % and 24 %.
You may be somewhat below the high physical fitness standard It is uncommon for highly
trained males and females to be as low as 3 % and 12 % (sometimes lower, but perhaps
unhealthy) respectively. Remember that 3 % essential fat for men and 12 % for women seem
to be lower limits in order to maintain health. Going below these percentages can result in the
serious impairment of normal physiological function. A little storage fat (over the essential) is
better than none at all.
Excellent*
12.0
13.0
14.0
15.0
16.0
Good*
12.1-17.0
13.1-18.0
14.1-19.0
15.1-20.0
16.1-21.5
Moderate**
17.1- 22.0
18.1- 23.0
19.1- 24.0
20.1- 25.0
21.1-26.0
Overweight
22.1- 27.0
23.1- 28.0
24.1- 29.0
25.1- 30.0
26.1- 31.0
Obese
27.1
28.1
29.1
30.1
31.1
Moderate**
Obese
22.1- 27.0
27.1-32.0
23.1- 28.0
28.1-33.0
24.1- 29.0
29.1-34.0
25.1- 30.0
30.1-35.0
26.1- 31.0
31.1-36.0
Health fitness standard.
Excellent
32.1
33.1
34.1
35.1
36.1
From: Hoeger, W.K. and Hoeger, S. (1999) Principles and Labs for Physical Fitness and Wellness,
Morton Publishing Company, Englewood, Colorado.
12
5.0
Before you can determine your recommended weight, you must select the desired health or
high physical fitness fat percentage for your age and gender. You must make this decision
based on your current percent fat and personal fat and personal health fitness objectives.
1. To determine your pounds of body weight in fat (FW), multiply body weight by
your current percent fat (%F) expressed in decimal form:
FW = BW x %F
2. Determine lean body weight (LBW) by subtracting the weight in fat (FW) from
your body weight in fat (FW) from your body weight (BW):
LBW = BW - FW
3. Select your desired body fat percentage (DFP) based on the standards in Table 5.
4. Compute recommended body weight (RBW) using the following formula:
RBW = LBW (1.0 - DFP)
For example, a 35-year-old female weights 170 pounds and is 32% fat. What
would her recommended body weight (RBW) be at 24%?
Gender
Age
Body Weight (BW)
female
35
170 lbs.
%F
Step 1:
FW = BW x %F
FW = 170 x .32 = 54
Step 2:
LBW = BW - FW
LBW = 170 - 54 = 116
Step 3:
Step 4:
13
Males
Females
5 yrs to 18 yrs.
12-25 mm
16-36 mm
14
Fattest
Percentiles
Leanest
Table 8 Percentile Norms for the Sum of Triceps and Subscapular Skinfolds
(mm) for Boys, Ages 6 - 18
age
10
11
12
13
14
15
16
17
99
95
90
10
10
10
10
10
10
10
10
85
10
10
10
10
11
12
10
10
10
11
11
11
80
10
10
10
11
11
12
11
11
11
11
11
12
75
11
11
11
11
12
12
11
12
11
12
12
12
70
11
11
11
12
12
12
12
12
12
12
12
13
65
11
11
12
12
13
13
13
12
12
13
13
13
60
12
12
12
13
13
14
13
13
13
13
13
14
55
12
12
13
13
14
15
14
14
13
14
14
14
50
12
12
13
14
14
16
15
15
14
14
14
15
45
13
13
14
14
15
16
15
16
14
15
15
16
40
13
13
14
15
16
17
16
17
15
16
16
16
35
13
14
15
16
17
19
17
18
16
18
17
17
30
14
14
16
17
18
20
19
19
18
18
18
19
25
14
15
17
18
19
22
21
22
20
20
20
21
20
15
16
18
20
21
24
24
25
23
22
22
24
15
16
17
19
23
24
28
27
29
27
25
24
26
10
18
18
21
26
28
33
33
36
31
30
29
30
20
24
28
34
33
38
44
46
37
40
37
38
15
Fattest
Percentiles
Leanest
Table 9 Percentile Norms for the Sum of Triceps and Subscapular Skinfolds
(mm) for Girls, Ages 6 - 18
age
10
11
12
13
14
15
16
17
99
10
10
11
11
12
95
10
10
10
10
11
11
12
13
14
14
15
90
10
11
11
12
12
12
12
13
15
16
16
16
85
11
12
12
12
13
13
13
14
16
17
18
18
80
12
12
12
13
13
14
14
15
17
18
19
19
75
12
12
13
14
14
15
15
16
18
20
20
20
70
12
13
14
15
15
16
16
17
19
21
21
22
65
13
13
15
15
16
16
17
18
20
22
22
23
60
13
14
15
16
17
17
17
19
21
23
23
24
55
14
15
16
16
18
18
19
20
22
24
24
26
50
14
15
16
17
18
19
19
20
24
25
25
27
45
15
16
17
18
20
20
21
22
25
26
27
28
40
15
16
18
19
20
21
22
23
26
28
29
30
35
16
17
19
20
22
22
24
25
27
29
30
32
30
16
18
20
22
24
23
25
27
30
32
32
34
25
17
19
21
24
25
25
27
30
32
34
34
36
20
18
20
23
26
28
28
31
33
35
37
37
40
15
19
22
25
29
31
31
35
39
39
42
42
42
10
22
25
30
34
35
36
40
43
42
48
46
46
26
28
36
40
41
42
48
51
52
56
57
58
16
7.0
Most of us want to maintain recommended body weight (RBW) for either health or
appearance reasons or both. Once you have established your current % body fat, desired %
body fat, and body weight, you must follow some very important principles to lose fat and
successfully control it for the rest of your life. We will identify some of those principles. For a
more detailed and complete discussion of weight control principles and strategies, please refer
to Principles and Labs for Physical Fitness and Wellness by Werner W.K. Hoeger and Sharon
A. Hoeger (Morton Publishing Compan, 1999).
7.1
Principle #1:
Be realistic as you set your own target weight. If you are above the moderate body fat
category or health fitness standard in Table X you should set your goal to bring your body fat
down and stay in this category for health reasons. Attaining the excellent category can be
extremely difficult for some and perhaps more difficult to maintain. Ask yourself if you are
willing to make a commitment to a vigorous lifetime exercise program and permanent dietary
changes. The moderate category may be more realistic. Usually a weight problem is the
product of a number of years. However, too many individuals want to lose weight in a very
short time. A successful lifetime weight control program can only be established by
implementing new lifetime exercise and eating habits. This will take time. Your log term goal
may be to reduce your body fat from 30% to 20%. Your short/term objective may be to
decrease body fat 1% each month. This will encourage regular body fat assessment (skinfold
technique) and help maintain motivation and renewed commitment to your long-term goal.
7.2
Principle #2:
Fat is the primary fuel of muscles. In order for muscle to use fat efficiently as fuel, it requires
oxygen (aerobic). The secret to fat burning is to exercise at the right level to utilize stored fat.
If you exercise too hard or not hard enough you will utilize body sugar for fuel and not fat.
Aerobic exercise done correctly will burn fat and improve the ability of enzymes to burn more
fat as you increase intensity. Bailey (1994) defines aerobic exercise as the following:
1. Lasts at least twelve minutes without stopping.
2. Gets you breathing deeply but not out of breath.
3. Uses the muscles in the thighs and buttock (p. 73).
Consult your local fitness expert for an exercise prescription or choose an activity you enjoy
and get moving.
17
7.3
Principle #3:
Muscle tissue uses more energy (fuel) than fat at rest. As muscle size increases, so does the
amount of fuel an individual uses at rest to sustain resting metabolism. Remember the primary
fuel of muscles is fat. If you increase the size of muscle tissue, more fat will be used at rest
and during exercise. Even small increases in muscle mass will have an effect.
Loss of muscle mass is associated with increased % of body fat as we age. As we lose muscle
our resting metabolism does not need as much fuel and thus we retain more fat. Thus,
participating in a strength-training program along with aerobic exercise is important in
preventing and reducing excess body fat.
7.4
Principle #4:
For years we assumed that the key to weight loss and maintenance was the energy-balancing
equation. This stated that as long as calorie input equalled calorie output, a person would not
gain or lose weight. If caloric output exceeded input, a person would lose weight. While
logical and simple, the equation does not work for everyone because of genetic and lifestylerelated individual differences which determine the number of calories required to maintain or
lose weight. The most common explanation for individual differences in weight loss and
weight gain has been the variation in human metabolism. However, many experts questioned
whether this factor alone could account for all the variation. In response the setpoint theory
was proposed.
Research studies have identified a weight-regulation mechanism (WRM) in the hypothalamus
of the brain that regulates how much the body should weigh. It is thought that this mechanism
has a setpoint that controls both appetite and the amount of fat stored. Setpoint is
hypothesized to work like a thermometer for body fat. Some people have high settings and
others have low settings.
Everybody has his or her own certain body fat percentage that the body attempts to maintain.
Our instinct to survive tells the body that fat storage is vital and sets an acceptable level of fat.
Poor lifestyle habits may cause the level to gradually climb
Under strict caloric reduction the body may make extreme metabolic adjustments in an effort
to maintain its setpoint for fat. The amount of energy the body needs to maintain life at
complete rest may drop rapidly and the individual may be on a plateau for days or even weeks
without losing much weight. Dietary restriction alone will not lower the setpoint, even though
you may lose weight and fat. Your survival mechanism will activate in response to your nearfasting diet and lower your metabolism. You are able to function at a much lower rate. When
18
you go back to a normal caloric intake or even slightly reduced intake, you will quickly regain
the fat loss as the body strives to regain a comfortable fat store.
Low calorie diets will not alter the setpoint, but will slow down the resting metabolic rate and
actually increase body fat. Such diets will also deprive the body of basic daily nutrients
required for normal function.
Table 9 offers some general guidelines for estimating daily caloric intake according to
lifestyle patterns. These are estimates and serve as a starting point form which individual
adjustments can be made. Under no circumstances should a person go on a diet that calls
below 1200 and 1500 calories for women and men respectively.
The important question is how can I lower my setpoint so the body will feel comfortable at a
lower fat percentage. It appears that the only way to lower the setpoint is by the following:
1. Aerobic exercises and;
2. A diet high in complex carbohydrates (grains and potatoes) and low in fat.
The preceding represents the four (4) main principles of a successful weight control program.
Successful lifetime weight loss, maintenance and recommended body composition can only
be attained with a moderate reduction in caloric intake combined with an aerobic and
strength-training program.
Men
Sedentary - Limited physical
13.0
activity
Moderate physical activity
15.0
13.5
Hard Labour - Strenuous physical
17.0
15.0
effort
*
Pregnant or lactating women add three calories to these values.
(From: Hoeger, W.K. And Hoeger, S. 1999. Principles and Labs for Physical Fitness and
Wellness, Morton Publishing Company, Englewood, Colorado)
19
20
1.0
Huidplooi methode
Figuur 2 Knijpen
Wanneer u een huidplooi meet is het belangrijk dat de plooi wordt weggetrokken van het
onderliggende spierweefsel. Op deze wijze meet u een plooi welke bestaat uit huid en vet en niet uit
spierweefsel (deze plooi wordt verder aangeduid met huidplooi). Door de dikte van de huidplooi op
diverse plaatsen van het lichaam te meten kan men het totale percentage (%) lichaamsvet bepalen.
De resultaten van de metingen op diverse plaatsen worden gebruikt in een formule welke de
lichaamsdensiteit1 / lichaamsdichtheid voorspeld. Deze uitkomst kan vervolgens geconverteerd
worden tot lichaamsvetpercentage. De huidplooidiktemeting wordt gezien als een betrouwbare
methode om het lichaamsvetpercentage te bepalen. Hiernaast is het een relatief goedkope, niet
plaatsgebonden en uitermate geschikte methode welke toepasbaar is voor vele doeleinden.
21
2.0
2.1
2.2
B) Huidplooi meetpunten:
1. Buik
2. Oksel
3. Biceps
4. Kuit
5. Borst
6. Schouder
7. Heup
22
8. Dij
9. Tricep
Borst
Schouder
Oksel
Triceps
Biceps
Heup
Buik
Onderrug
Dij
Kuit
2.3
C) Werkwijze Huidplooidiktemeting;
1. Alle metingen dienen genomen te worden aan de rechterzijde van het lichaam in
staande positie.
2. Lokaliseer elk van de meetpunten.
3. Grijp stevig een plooi tussen duim en wijsvinger. Trek de plooi weg van het
spierweefsel.
4. De Caliper dient loodrecht ten opzichte van de plooi te worden gehouden. De Caliper
kunt u met uw duim (op het geribbelde deel) openen.
5. Plaats the Caliper circa 1 cm onder de vingergreep. Sluit de Caliper langzaam om de
huidplooi. Laat uw duim los zodat de volledige spanning van de Caliper zich op de
huidplooi begeeft.
6. Lees de Caliper af, neem hierbij de dichtstbijzijnde mm. Wacht met aflezen echter
wel 1 a 2 seconden nadat u uw duim heeft losgelaten van de Caliper.
7. Heropen de Caliper en verwijder deze van de huidplooi.
8. Elk punt dient driemaal te worden gemeten. Hierbij dient u de Caliper wel van de
huidplooi af te halen en de meting in zijn geheel opnieuw uit te voeren. Het
gemiddelde van de twee meest overeenkomende metingen wordt als resultaat van de
meting gebruikt.
23
3.0
Er zijn vele formules ontwikkeld welke op basis van huidplooimetingen het lichaamsvetpercentage
bepalen. Deze formules zijn echter veelal populatiespecifiek. Ze zijn ontwikkeld voor homogene
groepen (gelijke leeftijd, geslacht of vetpercentage). Het gebruik van deze formules beperkt zich
zodoende tot deze specifieke groepen. Om niet per geval te bepalen welke formule geschikt is, zijn er
algemene formules opgesteld welke ongeacht leeftijd, geslacht en vetpercentage toepasbaar zijn.
De volgende formules zijn gestandaardiseerde formules om lichaamsdensiteit te bepalen voor zowel
mannen als vrouwen door gebruik te maken van zeven (7) huidplooimetingen (Jackson and
Baumgartner, 1991):
Lichaamsdensiteit Mannen (BD) = 1.112000 0.00043499 (A)* + 0.0000055 (A)2 - 0.00028826 (B)*
Lichaamsdensiteit Vrouwen (BD) = 1.0970 0.00046971 (A) + 0.0000056 (A)2 - 0.00012828 (B)*
A=
Som van zeven huidplooimetingen (Borst, Oksel, Triceps, Rug, Buik, Heup en Dij)
B=
Leeftijd in jaren
- 450
BD
Er zijn diverse computerprogramma's ontwikkeld om de lichaamsdensiteit en het percentage
lichaamsvet te bepalen nadat de huidplooimetingen zijn genomen. Echter, onderzoek door Durnin en
Rahaman (1967) en Jackson en Pollock (1985) concludeert dat er twee verschillende opsommingen
van vier en drie huidplooimetingen voor mannen en vrouwen sterk zijn gecorreleerd met de som van
zeven (7) huidplooien. Naar aanleiding hiervan zijn Computergegenereerde tabellen ontwikkeld om
met behulp van de 3 of 4 huidplooimetingen op eenvoudige en snelle wijze om het
lichaamvetpercentage te schatten. Tabel 1 (Pag. 8) en 2 (Pag. 9) bevatten lichaamvetpercentage
schattingen voor vrouwen met behulp van de som van drie huidplooimetingen (triceps, heup en dij) en
voor mannen met behulp van de som van drie huidplooien (borst, buik en dij). Bijvoorbeeld, als de
huidplooi metingen voor een 25 jarige vrouw zijn:
A. Triceps
B. Heup
C. Dij
Totaal
=
=
=
16
10
32
58
24
Tabel 3 (Pag. 10) en 4 (Pag. 11) bevatten lichaamvetpercentage schattingen op basis van de som van
vier huidplooimetingen (biceps, triceps, rug en heup). Bijvoorbeeld, als de huidplooi metingen voor
een 35 jarige man zijn:
(a) Biceps =
(b) Triceps =
(c) Rug =
(d) Heup =
Totaal =
10
11
17
22
60
25
References
Bailey, C. (1994). Smart Exercise, Burning Fat, Getting Fit. Houghton Mifflin, New York,
New York.
Durnin, J.V.G.A. and Rahaman, M.M. (1967). The assessment of the amount of fat in the
human body from measurements of skinfold thickness. British Journal of Nutrition 21: 68189.
Durnin, J.V.G.A. and Wormersley, J. (1974). Body fat assessed from total body density and its
estimation from skinfold thickness: Measurements on 481 men and women aged 16 to 72
years. British Journal of Nutrition 32: 77-92.
Hoeger, W.K. And Hoeger, S. 1999. Principles and Labs for Physical Fitness and Wellness.
Morton Publishing Company, Englewood, Colorado)
Jackson, A.S. and Baumgartner, T.A. (1991). Measurement for evaluation in Physical
Education and Exercise Science. Wm. C. Brown, Dubuque, Iowa.
Jackson, A.S. and Pollock M.L. (1985). Practical assessment of body composition. The
Physician and Sports Medicine 13: 76-90.
Lohman T.G. and Pollock, M.L. (1981). Which caliper? How much training. Journal of
Physical Education and Recreation 52: 27-29.
National Childrens Youth Fitness Today (NCYFS) (1985). Summary of findings from
National Children and Youth Fitness Study. Washington D.C.: Department of Health and
Human Services.
Siri, W.E. (1961). Body composition from fluid space and density. In J. Brozck and Hanschel
(Ed.), Techniques for measuring body composition. Washington D.C.; National Academy of
Science.
Vlasak I.M. and Hartung G.H. (1980). Analysis of FAT-O-METER Skinfold Caliper for Body
Composition Field Testing. Methodist Hospital, Houston, Texas.
26