Body Composition

Body composition refers to the Fat mass and lean body (muscles, organ & bones) *Muscle mass weighs 3x more than fat mass*

Tests for body composition

Hydrostatic Weighing Person is weighed completely immersed in a water tank and weighed out of the water. The difference between the athletes scale weight and underwater weight is the athletes fat mass as fat is less dense and floats in water. The bigger the difference in weight, the greater fat %. 1-2% error & is not readily available to most. BIS Measure body composition by sending a low, safe electrical current through the body. The current passes through the fluids contained in the muscle tissue but encounter resistance when it passes through fat Bioelectrical impedance. Using this, body weight and height you can calculate their fat percentage. Reasonable accurate, however, can be affected by hydration and uses average populations to determine body fat % and leads to a 5% error. Skinfold Callipers Most widely used due to accessibility, cheap and more practical nature of the method. They measure (in millimetres) the level of subcutaneous fat below the skin from selected sites on the body. (Jackson/Pollock= Triceps, Subscapula, Biceps & Suprailiac) The measurements are then used in an equation which helps to estimate body fat percentage. However, despite its practicality, testers need to be properly trained and specific sites on the body need to be measured to ensure accuracy.

Body Mass Index (BMI)

Mass (KG) Height (M2) BMI is way of measuring body composition. It measures mass in kilograms divided by height in metres squared. Gives a figure which then you compare to a table of results. However, can be inaccurate as muscle weights more than fat. Under <20 Normal 20-25 Overweight 25-30 Obese 30> Overweight= exceeding the normal standard weight based on height/frame size. *Obese= having a very high amount of body fat 20-25% in men/30-35% in women

Energy Expenditure
Important to know as you can then work your energy input around this figure so that if you wanted to gain, lose or maintain your weight you would have the knowledge to do so. Input=Output is weight maintenance

Input>Output is weight gain Input<Output is weight loss. You work out energy expenditure (i.e. total metabolic rate) using BMR,METS and thermic effect. Or more simply you can times your weight in lbs by 17 to give an estimated energy expenditure per day. Basal Metabolic Rate (BMR)/ Resting Metabolic Rate (RMR) Is the bodys rate of energy expenditure and is the lowest rate of energy expenditure needed to sustain the bodys essential physiological functions while at rest (after 8hrs sleep and 12hrs fasting). This accounts for around 70% of energy expenditure. RMR= 12x Body weight (lb) for men/ Weight (lb) X 10 +300 For women; Weight (lb) X 10 +150 Metabolic Equivalent Tasks (METS) These are the ratio of a performers working metabolic rate relative to their resting metabolic rate. METS use oxygen consumption (ml O2/KG/min) to estimate exercise intensity as oxygen consumption is directly proportional to energy expenditure during activity. 1 Met is equivalent to your resting VO2 (3.5ml/kg/min) and therefore represents your RMR. 1 MET (measured per HR) = RMR, anything above 1.0 METS reflects the energy expenditure is twice that at rest if 2.0METS and so on. For example, Standing is 1.3METS, chopping wood is 5.0, Football is 8.0 and dancing is 7.0. You need to times your METS by your RMR/per hour to gather your BRM/RMR for the day.

E.g. 91 cals per hour 27.5 Mets for an average day. 91x27.5 = 2502.5 calories expended. Thermal Effect Take 10% of your previous calculation i.e. RMR per hour x METS, then simply add it on to give your overall energy expenditure.

Energy Expenditure = RMR+METS+Thermic effect (10%)

Energy Intake
Government recommendation stand at 2000 calories per day for women and 2500 for men, but this can vary greatly depending on age, height and weight.

The recommended diet is 55% carbohydrate, 30% Fat and 15% Protein. This is to include foods from the 5 a day main nutrient food groups to ensure vital vitamins, minerals, water and roughage are included. 5 a day food groups include starchy food, fruit, meat/fish, diary food and fats/sugars. The Government Eat well plate; Starchy food 33% dairy products 15% High fat/sugar 7% non-dairy products 12% fruit and veg 33%. Important to understand a performer participating in a high volume of training is likely to require a higher % of carbs. Athletes will often consume up to 5000kcals a day to refuel the kcal required to maintain their activity. E.g. Michael Phelps- reported to be consuming over 10,000 kcals a day.
Calorie Counting

Can use previous calculation such as RMR and total energy expenditure to work out how many calories we need to keep us going for the physical activity (METS) we take part in. As we know how many calories we need, we can apply the energy intake percentages(55% carbs/30% fat/15 % protein) into account e.g. 2752 calories are needed ; 55% of 2752 = 1513 calories need to come from carbs, 845 (30%) need to come from fats and 394 calories (15%) need to come from proteins. Can also work out exact cals of energy per gram as they all have different yields. CHO= 4 cals energy per gram = 1513/4= 378g of carbs Pro=4 cals energy per gram = 394/4= 98g of protein Fat= 9 cals energy per gram = 845/9= 93g of fat

Health implications of being overweight/obese

Increased risk of diabetes Increased risk of cancers Long-term stress on the CV system leading to CHDs, high blood pressure and respiratory problems. Overload of joint, impacts on posture and alignment and leads to musculo-skeletal pains/injuries. Psychological harm due to stigma, bullying and staring. Under performance in both physical and mental work, such as education.

Government concerned due to Britain having heaviest people in Europe and with the average person overweight (BMI of 25.5) and the fact that 30% of children are obese. Figures suggest by 2050 that 60% of men and 50% of women could be clinically obese. Cost on NHS? Changes in society proven by only 5% of children walking/cycling to school compared in 80% in 1990.

Performance implications of body weight

Characteristic of successful performers is low body fat content. Carry less fat due to increased physical activity levels, which over time burn down their fat stores. However, doesnt mean all athletes are light, for example sprinters tend to have a heavier body mass alongside a low fat mass with more musculature of upper and lower body compared to endurance athletes who have a lower body mass with smaller muscles but a very low body fat. Low fat mass is more significant in endurance events as any extra weight has to be carried and this could waste energy that could be used for increase intensity or prolonging their performance. Increased weight from muscle mass is fine if it adds power specific to the improvement of the performer.

Implication for involvement for obese people

Increased energy expenditure cost, load bearing of joints and risk Decreased joint/flexibility, economy of movement and fatigue resistance.

Effects of physical activity on body composition

Increase in physical activity, means more calories are burnt. Significant calorie expenditure is incurred post-exercise and this increase the metabolic rate for several hours and up to 24 hours after exhaustive exercise. Minimises the loss of lean body tissue which burns more calories than fat mass. Can increase lean body tissue thereby burning even more calories Increases the mobilisation of fat as a fuel. All these factors (above) increase the RMR, so more calories are burnt at rest. Evidence that exercise may suppresses appetite so that calorific intake better balances energy intake.