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BodyTypeAssignmentDocument1.docx
BODY TYPE ASSESSMENT
Defining Body Types
Each of us is born with a specific body type which is determined by our genes. That body type determines our physical strengths and weaknesses, tendencies, and, to a certain extent, our appearance. We have the ability to influence the degree to which those genes control our physical being, but we cannot ignore or overcome the fact that, in the end, body type is the major determinant in physical performance. So it is important that we recognize which body type we have… and what it means to our physical person.
When trying to determine body type, one must start with the fact that there are three basic body types; but that the occurrence of any one body type by itself is relatively rare. Most of us are a combination of more than one body type.
The three basic body types are:
Endomorphic: Characterized by a predominance of fat tissue which gives the body parts a generally round or smooth (though not necessarily obese) appearance. The body is relatively large, with relatively thick mid-section and wide hip area. Shoulders are relatively narrow which gives the body a blocky or slightly “pear shaped” appearance, though still shapely. Body mass and weight are more concentrated in the center of the body and the ratio between the lengths of the upper and lower truck is fairly close. The arms and legs are relatively short in comparison with the entire trunk area.
There is usually very little or no definition (muscle, bone, or joint outline) in the upper arms and legs and in the trunk when fat concentrations are relatively high. The lack of muscle definition across the upper back and scapula is particularly noticeable by the smoothness of the skin covering the area.
Upper arms and thighs are wide and taper off toward the lower parts. Hands and feet, as well as bones, joints, and muscles are relatively small compared to body size, though high endomorphy is usually accompanied by at least a moderate degree of mesomorphy.
Mesomorphic: Characterized by a solid muscular build with thick, heavy and well-defined muscles, bones and joints. The upper trunk has a “V” shape, with broad shoulders and a large, deep chest, tapering to a relatively slender and low waist. The buttocks are heavy and thighs and calves large. The entire trunk (upper and lower) is relatively even or slightly longer compared with the legs and arms. Subcutaneous fat is relatively low, being concentrated in the buttocks and slightly more in the supreiliac and subscapular areas than in the arms and legs. There is a very low linearity of the body.
In women, though the muscles are large and firm, they are not as prominent as in men because of the adipose tissue covering. There is good muscle tone in the arms, abdomen, buttocks and legs, however, with some muscle definition and the bones and joints are relatively thick and heavy. Body Type Assessment
The fourth important singular body type is
Medial. It has none of the easily identifiable characteristics of any major type; low to average muscle/bone structure; relatively thin, linear, and wiry body type with thin to moderate bone/joint structure and a very sharp muscular outline (again, slightly less prominent in women), thought not of sufficient size and thickness to be considered mesomorphic. A person with relatively small muscles, bones, and joints, but with little fat and good muscles definition while still having a little linear appearance.
Most people will exhibit more than one major body type; i.e. where the characteristics of two or more major types are fairly evident, but characteristics of the third are not. Those body types would be:
Meso-Medial: No observable linearity or endomorphic characteristics, but moderate to large bone/joint structure and muscle size, but not large enough to be mesomorphic. Mesomorphic characteristics may be more evident in either the bone/joint structure or the size of the muscles, or both, or may be prominent in the upper or lower body.
Endo-Medial: Little or no linearity, has average muscle, bone, and joint size, but has certain predominant endomorphic characteristics like rounder, softer appearance, with subcutaneous fat covering muscles and joint outline; thicker waist with more fat storage in abdominal area; above average roundness of the trunk, hips and limbs, particularly the upper parts, but not great enough to be considered in the high endomorphic range.
Ecto-Medial: Combination of both average linearity and relatively large muscle, bone, joint size and little endomorphic characteristic. Muscle and bone outlines are clear.
Ecto-Endo: Relatively small, thin bones and muscle, narrow shoulders, and a small to average chest, but relatively thick waist and with abdominal, hip and buttock area, combined with relatively long limbs in comparison with the trunk, creating a somewhat linear appearance.
Endo-Meso or Meso-Endo: May be very tall, large bones and muscles and relatively high levels of endomorphy; thick upper arms, relatively thick waist, wide heavy hips and buttocks, and a subcutaneous fat layer that either partially or totally covers the muscles and bone outlines, giving them limited or little bone/muscle definition – the degree depending on which component is more dominant: meso or endo.
General Body Type Characteristics
Endomorphic
Fat Tissue: Predominance of fat
Gives smooth round appearance
Body size: Large
Thick mid-section
Wide hips
Shoulders Narrow – block or “pear-shaped”
Limbs small compared to body
Body Mass: Concentrated in the center of body
Length of upper and lower trunk is nearly equal
Arm/leg length short compared to entire trunk
Arms and legs large, then taper off
Little bones, muscle, joint size – little or no definition
Mesomorphic
Fat Tissue: Subcutaneous fat low
Concentrated in buttocks, and supreiliac and subscapular
Body Size: “V” shape – broad shoulders
Large, deep chest
Slender or low waist
Body Mass: Buttocks – heavy
Calves and thighs large
Trunk size to limb length equal
Muscle is well defined and heavy
Solid muscle build
Joints and bones heavy and well defined
Ectomorphic
Fat Tissue: Very little body fat
Body size: Linear or straight line, width of hips to shoulders is equal
Chest is small, narrow and sunken
Waist and hips narrow
Body Mass: Bone and joints – small and frail
Muscle thin and stringy
Trunk shorter than limbs
Lack of bulk
May be short or tall Body Type Assessment
Determining Your Basic Body Type
FOLLOW THE STEPS BELOW TO DETERMINE YOUR BODY TYPE…
1. Review the characteristics of each body type.
2. Look for predominant Ecto, Endo, or Meso characteristics. If present they will strike you immediately. Try to determine the degree to which they are present.
3. Rate the presence of each body type on a scale of 1 – 10 with 10 being very predominant.
Endomorphic ______ Mesomorphic ______ Ectomorphic ______
4. Use this rating to determine your body type.
5. If no one body type is predominant see if one can be eliminated (or is very low). The remaining choice is a combination of two or Medial.
6. If you have difficulty deciding, classify the body type as Medial or answer the following questions:
The section which contains the most “yes” answers is most likely your dominant body type.
ENDOMORPH
Answer YES or NO:
1. Is your figure pear-shaped? ___ ___
2. Do you have little or no muscle definition? ___ ___
3. Are you small or medium boned?* ___ ___
4. Do you have a high fat-to-muscle ratio? ___ ___
5. Is it easy for you to put on weight? ___ ___
ECTOMORPH
Answer YES or NO:
1. Is your shape long and angular? ___ ___
2. Do you have poor muscle development? ___ ___
3. Are your limbs longer than your torso? ___ ___
4. Do you have narrow hips and a straight waist? ___ ___
5. Can you eat a lot and not gain weight? ___ ___
MESOMORPH
Answer YES or NO:
1. Do you have wide shoulders, small waist, larger legs? ___ ___
2. Is your body well-developed and muscular? ___ ___
3. Are you medium or large boned? ___ ___
4. Do you have a naturally firm body? ___ ___
5. Can you maintain your weight with little effort? ___ ___
* To determine your bone size: measure the smallest part of your ankle directly above the bone. You are small boned if it measures less than 7 inches; medium boned if it measures 7-8 inches, large boned if it is above 8 inches. Body Type Assessment
ADAPTING YOUR FITNESS PROGRAM TO YOUR BODY TYPE
Once you have determined your body type, you will want to make certain accommodations in your workout because of your body. The following inclusions are suggested:
ENDOMORPH
• Regular aerobic exercise is necessary to burn fat. Do 30-60 minutes of low impact aerobics (like stair stepping, swimming or biking) three times a week.
• Follow aerobic exercise with five minutes of stretching.
• Do weight training or toning exercises three times a week to help develop the upper body.
• Bo sure to balance your routine with a proper low fat diet.
• Low impact is the key word for this body type, since a higher body fat percentage (and weight) can cause problems for hips, knees and ankles.
ECTOMORPH
• Workouts using weights are a must since a longer boned body needs to develop more muscle tone. Lift three to four times a week.
• Concentrate on abdominals; a weak spot for this body type. Do proper sit-ups (keep back on the floor, don’t arch the spine). Strengthening abdominals is a preventative to back pain.
• Do 15-20 minutes of aerobics (running, biking, dance, stair stepping, etc.) and 10-15 minutes of stretching three times a week.
• Don’t be neglectful… leaner body types are not necessarily fit and still need exercise.
MESOMORPH
• Stretching is a must for tight muscles to prevent injuries.
• Special emphasis should be placed on stretching the neck, upper back and legs.
• Aerobic exercise is necessary to burn fat and maintain muscle tone and strength. Do 20-40 minutes of aerobic activity (stair stepping, walking, biking, aerobic dance, etc.) three times a week.
• Always stretch for 15 minutes before and after aerobics – warm-ups and cool-downs are crucial for large muscles.
• Finish your routine with 15 minutes of calisthenics to maintain muscle tone.
• Don’t overwork yourself. Keep a moderate pace.
