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Ch7.pptCHAPTER 7
BODY COMPOSITION BASICS
Questions and Answers:
A Guide to Fitness and Wellness 3rd Edition
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COMING UP IN THIS CHAPTER
- Understand the basic composition of
your body - Identify factors that influence your body composition
- Examine the relationship between body composition and health
- Assess your body composition
- Identify strategies for making changes in your body composition
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Q
Basics of Body Composition
- Body composition: the makeup of the body
- The relative proportions of different types of
body tissues - Muscle
- Bone
- Fat
- Other vital tissues
- Percent body fat is the measure most often used to define and evaluate body composition
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What is body composition?
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Q
Basics of Body Composition
- The body needs fat in order to function
- Essential fat
- Found in the central nervous system, bone marrow, various organs
- Surrounds nerve fibers in the brain allowing for the transmission of messages
- Key component of cell membranes
- Important in healthy hormone production
- 8–12 % in females and 3–5 % in males
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Is there such a thing as good body fat?
More…
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Basics of Body Composition
- Storage fat (adipose tissue)
- Site for storage of energy
- Also releases molecules and hormones that that affect appetite, blood pressure, immune system function, insulin and glucose levels
- Too much has negative health effects
- Visceral fat
- Found deep within the abdominal cavity
- Surrounds internal organs
- Subcutaneous fat
- Found just beneath the skin
- Insulates the body and regulates temperature
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Q
Basics of Body Composition
- Differences in tissue density
- Differences between muscle and fat
- Differences in body composition
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My friends and I look about the same, but most of them weigh around 15 pounds less than I do. How is that possible?
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FIGURE 7-1 BODY COMPOSITION OF YOUNG ADULTS (AGES 20–24)
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FIGURE 7-2 VISCERAL AND SUBCUTANEOUS FAT IN THE ABDOMEN
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Q
Basics of Body Composition
- Metabolism: all the processes that require energy (calories from foods) and maintain body functioning
- Energy balance: connection between metabolism and body composition
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What is metabolism?
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Basics of Body Composition
- The amount of energy your body requires depends on three criteria:
- Resting metabolic rate (RMR)
- Energy required to maintain essential processes at rest
- Depends on genetics, body size, and body composition
- Muscle is more metabolically active than fat
- Resistance training increases RMR
- Dietary thermogenesis
- The energy required to digest and process food
- Physical activity
- Energy expended in daily living as well as formal exercise
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Q
Basics of Body Composition
- The body produces and stores fat when more energy is consumed than is used to maintain body functions and fuel activities
- Protects from starvation
- 3,500 calories is the equivalent of a pound of body weight
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How do we get fat, literally? What causes the body to retain fat, and where does it go?
More…
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Basics of Body Composition
- Most fat is stored in fat deposits, which are about 80 percent fat and 20 percent support cells, immune cells, and blood vessels
- If you gain weight as fat, these fat cells enlarge, storing more fat
- If you lose body fat, your fat cells shrink
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Q
Basics of Body Composition
- Obesity is considered more extreme and serious
- Overweight: weight above a recommended range, based on large-scale population surveys or studies
- Obesity: higher degree of overweight, characterized by excessive body fat
- Height and waist circumference are also considered
in evaluating health risks
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Do overweight and obese mean the same thing?
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Q
Basics of Body Composition
- On average, the American population has become heavier
- The average weight for adults in their twenties is 15 pounds heavier today than 20 years ago
- The prevalence of obesity has increased significantly
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Have Americans gotten fatter?
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FIGURE 7-3 TRENDS IN OVERWEIGHT AND OBESITY AMONG U.S. ADULTS, 1962–2010
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Q
Factors Affecting Body Composition
- Body composition is based on a combination of factors
- Height is related, but doesn’t predict the amount of body fat within your body
- Height is a body composition factor not in your control
- Some of the other factors, you can control
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Do shorter people have a higher
body-fat percentage?
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Genetics
- The contribution of heredity will be between 25 and 75 percent
- Hundreds of genes affect body fat
- INSIG2 and FTO genes
- Influence body size; amount and distribution of body fat; and response to exercise
- Body composition is also influenced by numerous environmental factors
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Is my body composition going to be similar to that of my parents? Is body composition based on genetics at all?
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Q
Genetics
- High resting metabolic rate
- Bodies that aren’t designed for muscle gain
- Can build muscle, but won’t be able to radically change body type
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Why is it so hard for skinny guys to gain muscle mass?
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Biological Sex
- Body composition differs between the sexes and varies with age
- Birth weights
- Young years
- Adolescence and puberty
- Mid-life
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I know men and women’s bodies are different, but when my boyfriend and I
eat together, it seems as if I am more susceptible to weight gain than he is. Why?
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FIGURE 7-4 AVERAGE PERCENT OF BODY FAT BY AGE AND SEX
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Q
Biological Sex
- Men are more likely to store excess fat in the abdomen; women, in hips and thighs
- Android: apple-shaped; more common in men and postmenopausal women
- Gynoid: pear-shaped; more common in premenopausal women
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Why do men gain fat in their belly, and women in their hips?
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FIGURE 7-5 BODY-FAT DISTRIBUTION
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Q
Age
- It is hard to separate the effects of age from use
- Less physical activity and exercise:
- With each decade they don’t strength train, adults lose about 4–6 pounds of muscle mass, and their resting metabolic rate also declines
- Physical activity and exercise, especially resistance training, can maintain muscle mass through the aging process
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Does body composition always get worse as we get older?
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Q
Ethnicity
- Body composition patterns related to sex and age are consistent across all ethnic groups
- However, ethnic differences have been found in average height, weight, and body composition
- Differences related to culture and ethnicity
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Do different ethnic groups have different body compositions?
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TABLE 7-1 COMPARISON OF AVERAGE HEIGHT, WEIGHT, BODY MASS INDEX, AND TOTAL ABDOMINAL FAT AMONG ADULTS FROM FOUR ETHNIC GROUPS
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Q
Lifestyle and Environment
- Genetics, age, and sex are factors in body composition, but different lifestyles and environments also play a role
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Some of my cousins are really fat, but my brothers and I are skinny. Why aren’t we more alike since we have many of the same genes?
More…
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Lifestyle and Environment
- Energy intake: if you consume more calories than you burn, you will gain weight
- Physical activity: daily activity and exercise affect energy balance and body composition
- Sleep: insufficient sleep is associated with increased body fat; may interfere with the ability to regulate appetite; and increases the risk of diabetes
- Stress: psychological stress linked to increased energy intake, weight gain, and excess abdominal fat; along with insulin resistance
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Q
Body Composition and Wellness
- Body composition is one component of
health-related fitness - Maintaining an appropriate level of body fat is vital to a healthy, longer life
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Why is it important to know how much fat is in your body? What can one statistic like percent body fat tell you about health?
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Q
Problems Associated with Excess Body Fat
- Cardiovascular disease
- High blood pressure and fat in the blood
- Type 2 diabetes
- There is a direct relationship between excess body fat and type 2 diabetes
- Cancer
- Breast, prostate, colon, pancreas, esophagus, endometrium, and kidney
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My dad is really big (I don’t like to say “fat”) and I worry about him. What are his greatest health risks?
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Problems Associated with Excess Body Fat
- Other problems associated with excess
body fat: - Joint problems
- Osteoarthritis
- Sleep apnea
- Asthma
- Gall bladder and liver diseases
- Reproductive problems
- Shortened life expectancy
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Q
Problems Associated with Excess Body Fat
- The consequences of excess body fat and weight are controversial and the subject of ongoing research
- Certain factors can make a difference
- Age and weight history
- An overweight youngster will be exposed to the effects of overweight for a longer period
- We usually gain fat and weight as we age
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Can you be sort of overweight or overfat and healthy at the same time?
More…
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Problems Associated with Excess Body Fat
- Body-fat distribution
- Greater risk if excess is stored in abdomen rather than in hips and thighs
- Other health risk factors
- Additional risk factors: high blood pressure, elevated glucose
- Lifestyle
- Regular exercise can improve body composition and reduce risks associated with being overweight
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Q
Problems Associated with Too Little Body Fat
- It is not possible for anyone to have zero body fat
- A certain amount of body fat is essential for proper body function
- Consequences of low body fat, being underweight:
- Fluid imbalances, vitamin and mineral deficiencies,
kidney problems - Loss of bone mass, osteoporosis
- Reproductive disorders
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What is the lowest body-fat percentage you can have and still maintain a healthy lifestyle? Is it even possible for a woman to have absolutely no body fat?
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Q
Problems Associated with Too Little Body Fat
- Female athlete triad
- Energy availability
- Low energy as a result of insufficient calorie intake or increased energy expenditure without increased calorie intake
- Menstruation
- Amenorrhea
- Bone health
- Reduced bone density
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If I exercise a lot and my period stops,
is that a good thing or a bad thing?
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FIGURE 7-6 THE FEMALE ATHLETE TRIAD
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Q
Body Composition and Athletic Performance
- Many factors beyond body composition determine performance
- All being equal, a decreased level of body fat
(that is still in the healthy range) might improve
your performance and reduce your susceptibility
to performance-related injuries - Too little energy intake and body fat can harm both health and athletic performance
- There is no ideal percent body fat for each sport
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I’m a runner. Will decreasing my body fat help make me faster?
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Q
Body Composition, Body Image, and Emotional Wellness
- Body image: a mental picture of your own body and how you feel about it
- Body dysmorphic disorder (BDD)—preoccupation with imagined defect in appearance
- Those with BDD generally have low self-esteem and
may engage in compulsive behaviors - More common in women
- Muscle dysmorphia—obsessed with the idea that one’s muscularity isn’t enough
- More common in men
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What exactly is body image?
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Q
Body Composition, Body Image, and Emotional Wellness
- The two key sources of body image (and
self-esteem) are family and the media - Family life
- Parents criticize the look of their children
- Friends and teachers also have an influence
- Media
- Fashion magazines
- TV shows and TV commercials
- Social networking
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Where does body image come from?
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FIGURE 7-7 AVERAGE YOUNG WOMEN VERSUS FASHION MODELS AND MISS AMERICA (1920s–2000s)
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Q
Body Composition, Body Image, and Emotional Wellness
- What’s important is what’s healthy
- Assess your body composition according to health criteria
- Avoid comparing yourself to unachievable ideals
- Instead, change the way you think about your body
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So we’re supposed to worry about how we look for health reasons but not worry about how we look. How does that work?
More…
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Body Composition, Body Image, and Emotional Wellness
- Accepting your body:
- Focus on the positives
- Focus on health and healthy habits
- Realistically evaluate which aspects of your body
you can change - Set goals that are small and attainable
- Avoid negative self-talk about your body
- Recognize advertisements from the fitness and beauty industries as what they are
- Don’t judge the appearance of others
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Q
Assessing Body Composition
- It is hard to define an ideal weight
- It depends on other health risk factors
- Consider body composition
- Percent fat is a better indicator of health status than scale weight
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What’s my ideal weight?
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Q
Body Mass Index:
An Indirect Measure
- Body mass index (BMI)
- One of most common techniques for assessing
body fat - Weight(kg) / Height2(m)
- BMI does not take into account muscle mass
- Waist circumference is used to classify health risks associated with different BMI values
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How do I determine my BMI?
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Body Mass Index:
An Indirect Measure
- BMI is only an indirect measure of body composition
- It is less accurate for athletes, those with
above-average muscle mass, older adults,
and certain ethnic groups
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Is BMI relevant and accurate for both athletes and people who are out of shape?
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FIGURE 7-8 BODY MASS INDEX
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TABLE 7-2 BODY MASS INDEX (BMI) CLASSIFICATION AND DISEASE RISK
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Q
Methods for Estimating Percent Body Fat
- Skinfold measurements
- Underwater (hydrostatic) weighing
- Bioelectrical impedance analysis (BIA)
- Air displacement plethysmography
- Dual X-ray absorptiometry
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How can you determine body-fat percentages?
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TABLE 7-3 PERCENT-BODY-FAT ASSESSMENT METHODS
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Q
Methods for Estimating Percent Body Fat
- This depends on your age, sex, current body composition, and health status
- Goals are important too
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What’s the right percent body fat for me?
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FIGURE 7-9 PERCENT-BODY-FAT STANDARDS FOR MEN AND WOMEN
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Q
Methods for Assessing Body-Fat Distribution
- Body shape makes a difference
- Waist circumference
- Waist-to-hip ratio
- Waist-to-height ratio
- These provide some estimate of the risks associated with abdominal fat
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Does body shape make any difference when assessing weight and percent body fat?
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Q
Making Changes in
Body Composition
- Set appropriate goals based on health assessments, health-risk factors
- Apply SMART criteria
- Seek medical advice if necessary
- Track progress toward goal
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What’s a good goal for body weight and body fat?
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Q
Making Changes in
Body Composition
- Focus on energy balance
- Look at both sides of the energy balance equation
- On the “energy out” side of the scale, body composition is best improved by a combination of exercise activities
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What’s the best way to lose body fat? What’s the best kind of exercise to lose body fat?
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FIGURE 7-10 ENERGY BALANCE
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Q
Making Changes in
Body Composition
- Weight loss does not automatically equal fat loss
- Dieting alone is not the best way to decrease body fat and improve body composition
- The best programs for fat loss include increased exercise and modest reductions in energy intake
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Why do I lose weight but not body fat?
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Making Changes in
Body Composition
- To prevent weight gain:
- A minimum of 150 minutes per week of
moderate-intensity aerobic exercise, or 75 minutes
of vigorous-intensity exercise
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How much exercise do I need to maintain my weight range over time?
More…
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Making Changes in
Body Composition
- To lose a modest amount of weight or to maintain weight loss:
- More is better: 50 minutes a day of moderate-intensity exercise or 25 minutes of high-intensity exercise
- To lose significant amounts of weight:
- 300 minutes per week of moderate-intensity exercise or 150 minutes high-intensity exercise
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TABLE 7-4 APPROXIMATE CALORIE COSTS OF SELECTED PHYSICAL ACTIVITIES
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Q
Making Changes in
Body Composition
- It is impossible to target one area for fat burning
- You can strengthen muscles in one area, but not reduce fat
- The exact area in which the body will mobilize fat for fuel depends on a number of factors, including genetics
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Why can’t I just focus on improving one part of my body, such as getting rid of unwanted fat in one area?
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