fahey chapter 6

8/10/2019 fahey chapter 6

1/37

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 6 2007 McGraw-Hill Higher Education. All rights reserved.

Body Composition Chapter 6

Yellow titles on slides = exam material


2/37


What Is Body Composition?

Body composition= the bodys relative

amounts of fat mass and fat-free mass(bone, water, muscle, connective andorgan tissues, teeth)

Essential fat= crucial for normal bodyfunctioning

[35% of total body weight in males]

[812% of total body weight in females]

Nonessential fat= adipose tissue, storedby the body for later use


3/37


Non-Essential Fat

Exists within cells as adipose tissueMainly subcutaneous or visceral

Fat cells increase in size with more fatstored

Volume related to many factors

Almost always due to food intakeexceeding calorie expenditure


4/37


TypicalBody

Composition


5/37


Overweight and Obesity

The most important consideration inevaluating body weight and composition is theproportion of total body weight that is fat(percent body fat)

Overweight= total body weight above arecommended range for good health

Obesity= severely overweight and over-fat;characterized by excessive accumulation ofbody fat


6/37


Obesity and Overweight in Canadians

Obesity:1978-79 13.8%, 2009 24.1%

Overweight:

2010 - 34+%

U.S.- obese: 34%, overweight: 67+%


7/37


Prevalence of Overweight and Obesityin the United States (example)


8/37


Obesity Trends* Among U.S. Adults 1990

No Data


9/37


Source: Behavioral Risk Factor Surveillance System, CDC

No Data


10/37


Height and Weight: Change Over Time (example)

Source: Centers for Disease Control and Prevention


11/37


Excess Body Fat and Wellness

Increased risk of chronic disease and premature

death (50-100%); associated health problems include:Unhealthy blood fat levels

Impaired heart function (+ 50%)

Heart disease and hypertension (3x risk)

Cancer Impaired immune function

Gallbladder disease

Kidney disease

Skin problems

Sleeping problems


12/37


Metabolic Syndrome

Also known as insulin resistancesyndrome

Symptoms include resistance to insulin,high blood pressure, high blood glucoselevels, abnormal blood fat levels (hightriglycerides, low HDL levels], increasedfat in the abdominal area.

Heart disease risk increases 3x for menand 6 x for women


13/37


Obesity and Exercise

Activity improvesthe health ofpeople who are;

normal weight,overweight,

and obese.


14/37


Body Composition and Diabetes

Obese people are more than x aslikelyas non-obese people to developdiabetes

Excess body fat is a key risk factorforthe most common type of diabetes


15/37


Diabetes

Diabetes mellitus = disruption of normal

glucose metabolismType 1 diabetes =

the pancreas produces little or no insulin

Type 2 diabetes =the pancreas doesnt produce enough insulin,

cells are resistant to insulin, or both

Gestational diabetes =develops in 25% of pregnant women

Pre-diabetes = elevated blood glucose levels


16/37


Diabetes

100-125

< 100


17/37


Diabetes: Prevalence

Source: National Center for Health Statistics


18/37


Diabetes:

Symptoms


19/37


Diabetes: Prevention

Regular physical activityincluding

endurance exercise and weight training

Moderate dietrich in whole grains, fruits,

vegetables, legumes, fish, and poultryModest weight loss

For people with pre-diabetes, lifestylechanges are more effective thanmedication in preventing diabetes


20/37


Diabetes: Treatment

Keep blood sugar levels within safe limitsthrough diet, exercise, and, if needed,medication

Monitor blood sugar levels with a home test

Lose weight if overweight


21/37


Diabetes: Treatment


22/37


Body Fat Distribution+ Chronic Disease

Location of fatis important to health

People who gain weight in the abdominalarea = apples -this group has an

increased risk of coronary heart disease,high blood pressure, diabetes, and stroke(androidfat distribution pattern)

(sub-group:ice cream conesfat in upper torso)

People who gain weight in the hip area=pears (gynoid fat distribution pattern)


23/37


Body Composition and Wellness

Excess body fat decreases the ability andmotivation to perform physical activities

Unrealistic expectationsabout body

composition can hurt self-image; exerciseimproves body image and self-efficacy

Set a realistic goaland maintain a

wellness lifestyle to develop a healthybody composition


24/37


Problems Associated withVery Low Levels of Body Fat

Too little body fat is associated with

reproductive,

circulatory,

immune system disorders

Less than 812% for womenLess than 35% for men

l hl i d


25/37


Female Athlete Triad

A condition consisting of 3 interrelated disorders

d d


26/37


Body Mass Index

A rough assessment based on the concept

that a persons weight should beproportional to height

Body weight in kilogramsis divided bythe square of height in meters

Elevated BMI is linked to increased risk of

disease, especially if associated withlarge waist circumference


27/37


BMI Values and Risk

BMI 25+ = overweight (36% of Canadians)

BMI 30+ = obeseSubstantial increase in risk of disease and

death

Body Mass Index


28/37


Body Mass Indexand Risk of Type 2 Diabetes

E i i P B d F


29/37


Estimating Percent Body Fat

Skinfold measurements:

Folds of skin in differentbody areas are measuredwith a caliper.

The measurements areused in equations ..

[.. that link the thickness ofskinfolds topercent body

fatcalculations made frommore precise experiments].

* are estimations ONLY


30/37



Underwater weighing: An individual issubmerged and weighed under water.Percentages of fat and fat-free weightare calculated from body density.

fat lighter, water neutral, muscle denser/heavier

The Bod Pod: The amount of air displaced

by a person in a small chamber ismeasured by computerized sensors.


31/37



Bioelectrical impedance analysis (BIA):Theresistance of the body to a small electricalcurrent sent through it is recorded.

Fathas greaterresistance, FFMlessresistance.

The resulting estimates can be used to determinebody composition.

* Hydration affects the accuracy of the results*


32/37


Assessing Body Fat Distribution

Disease risk increases with

total waist measurementof more than 102 cm. (40 in.) for men

88 cm. (35 in.) for women

Disease risk increases withtotal waist-to-hipmeasurement above 0.94 for young men

0.82 for young women


33/37


Setting Body Composition Goals

If fat loss would benefit your health, set arealistic goal in terms of percent body fat or BMI

If you have underlying health issues, check with

your physician before setting a goal

A little weight loss at a time can be verybeneficial; focus on a healthy lifestyle includingproper diet and exercise

Making Changes in Body


34/37


Making Changes in BodyComposition

Lifestyle should focus on:Regular physical activity, endurance exercise,and strength training (activity pyramid andFitChart scientific guidelines)

Making Changes in Body


35/37


Making Changes in BodyComposition

Lifestyle shouldfocus on:

Moderate energyintake

Physical activity isthe key to long-

term success

C Q ti


36/37


Common Questions

Spot reducing

Exercise

Body Composition vs. fitness

Liposuction surgery

Cellulite

L b


37/37

Fahey/Insel/Roth Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness Chapter 6 200 M G Hill Hi h Ed i All i h d

Labs

6.1 Assessment of Risk (measurements)

BMI Skinfolds WHR + WC

Estimations of % body fat are very general

6.2 Target Body Weight goal setting (BMI)

fahey chapter 6

Documents