Body Composition Body composition refers to the relative amounts of lean body mass (muscle, bone,...
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Transcript of Body Composition Body composition refers to the relative amounts of lean body mass (muscle, bone,...
Body CompositionBody Composition
Body composition refers to the Body composition refers to the relative amounts of relative amounts of lean body masslean body mass (muscle, bone, water, organs, etc) (muscle, bone, water, organs, etc) and fat in the bodyand fat in the body
It is the most accurate means of It is the most accurate means of determining risk for diseasedetermining risk for disease
Where We’ve ComeWhere We’ve Come
Weight CategoriesWeight Categories Height/Weight ChartsHeight/Weight Charts Height/Weight/Frame ChartsHeight/Weight/Frame Charts Body Mass IndexBody Mass Index (BMI) (BMI) Body CompositionBody Composition
Methods to Determine BF%Methods to Determine BF%
____Hydrostatic WeighingHydrostatic Weighing • Based on the assumption that fat floats Based on the assumption that fat floats
while lean tissue sinkswhile lean tissue sinks• BF% is determined by comparing BF% is determined by comparing
underwater weight with normal body underwater weight with normal body weight out of waterweight out of water
• Most accurateMost accurate, but not very practical; , but not very practical; expensive and requires experienced expensive and requires experienced technicianstechnicians
Methods to Determine BF% (Cont)Methods to Determine BF% (Cont)
______Bioelectrical ImpedenceBioelectrical Impedence_(BEI)_(BEI)• Measures the body’s resistance to an Measures the body’s resistance to an
electric currentelectric current• Much more practical than hydrostatic Much more practical than hydrostatic
weighing (inexpensive, no third person weighing (inexpensive, no third person needed), but not as accurateneeded), but not as accurate
• Problems in accuracy generally arise Problems in accuracy generally arise due to changes in total body waterdue to changes in total body water
Methods to Determine BF% (Cont)Methods to Determine BF% (Cont)
Skin Fold CalipersSkin Fold Calipers____________________• Obtains body fat by measuring the Obtains body fat by measuring the
thickness of folds of skin at specific sites thickness of folds of skin at specific sites on the bodyon the body
• Two common tests: 3-site; 7-siteTwo common tests: 3-site; 7-site• Decently accurate and equally practicalDecently accurate and equally practical
FlexibilityFlexibility
Flexibility is the ability to move the Flexibility is the ability to move the joints through their joints through their full range of full range of motionmotion____
It is important for It is important for good posturegood posture and and injury preventioninjury prevention
Types of StretchingTypes of Stretching
__Ballistic______________Ballistic______________ - use of - use of momentum to force the body beyond momentum to force the body beyond its normal range of motion (bouncy, its normal range of motion (bouncy, jerky movements)jerky movements)
_Dynamic_______ slow, controlled _Dynamic_______ slow, controlled movements to gradually increase movements to gradually increase range of motionrange of motion
Types of Stretching (Cont)Types of Stretching (Cont)
__Static__________Static________ - stretching a muscle - stretching a muscle to its farthest point and then to its farthest point and then maintaining or holding that positionmaintaining or holding that position
_Isometric____Stretching- contracting _Isometric____Stretching- contracting a muscle in a stretched positiona muscle in a stretched position
Types of Stretching (Cont)Types of Stretching (Cont)
Proprioceptive Neuromuscular Proprioceptive Neuromuscular Facilitation (PNF)Facilitation (PNF)• Stretching done with a partner in a Stretching done with a partner in a
contract-relax fashion contract-relax fashion • Mix of isometric and static stretching Mix of isometric and static stretching
techniquestechniques• Most effective way to increase flexibilityMost effective way to increase flexibility
Strength vs. EnduranceStrength vs. Endurance
Muscular Muscular _Strength____-_Strength____- the amount the amount of force a muscle can produce with a of force a muscle can produce with a single maximum effortsingle maximum effort
Muscular Muscular _Endurance____Endurance___ - the ability - the ability to contract a muscle over and over to contract a muscle over and over againagain
Two Types of Muscle ContractionsTwo Types of Muscle Contractions
Isotonic- a muscular contraction in Isotonic- a muscular contraction in which movement occurswhich movement occurs• Examples:Examples:
Isometric- a muscular contraction in Isometric- a muscular contraction in which no movement occurswhich no movement occurs• Examples:Examples:
Two Phases of an Isotonic Two Phases of an Isotonic ContractionContraction
Concentric phase- phase in which the Concentric phase- phase in which the muscle shortens (also known as the muscle shortens (also known as the “lifting” phase)“lifting” phase)• __Breathe Out______________Breathe Out____________
Eccentric phase- phase in which the Eccentric phase- phase in which the muscle lengthens (also known as the muscle lengthens (also known as the “lowering” phase)“lowering” phase)• ______Breath InBreath In__________
Muscular Hypertrophy vs. AtrophyMuscular Hypertrophy vs. Atrophy
___Hypertrophy___-___Hypertrophy___- increase in the increase in the size of individual muscle fibers in size of individual muscle fibers in response to trainingresponse to training
_Atrophy________-_Atrophy________- decrease in the decrease in the size of individual muscle fibers in size of individual muscle fibers in response to a lack of training, poor response to a lack of training, poor diet, sickness, etcdiet, sickness, etc
Repetition (Rep) RangesRepetition (Rep) Ranges
8-12 mixed strength and endurance8-12 mixed strength and endurance
15+ endurance15+ endurance
5 Principles of Training5 Principles of Training
Individual ResponseIndividual Response _Overload_______Overload______ AdaptationAdaptation _Specificity____Specificity___ ReversibilityReversibility
Factors Influencing Individual Factors Influencing Individual ResponseResponse
Heredity/GeneticsHeredity/Genetics Maturity (Physical/Emotional)Maturity (Physical/Emotional) __Nutrition________________Nutrition________________ Sleep/Rest/RecoverySleep/Rest/Recovery __Motivation__Motivation______________________________
Cardiorespiratory EnduranceCardiorespiratory Endurance
Cardiorespiratory endurance is the Cardiorespiratory endurance is the ability of the heart, lungs, and ability of the heart, lungs, and circulatory system to deliver enough circulatory system to deliver enough fuel and oxygen to the body’s cellsfuel and oxygen to the body’s cells
It is the most important component It is the most important component of health-related fitnessof health-related fitness
Two Types of ActivityTwo Types of Activity
_Aerobic____- activity that requires _Aerobic____- activity that requires oxygen (prolonged)oxygen (prolonged)• Ex.:Ex.:
_Anaerobic__- activity that does not _Anaerobic__- activity that does not require oxygen (short duration)require oxygen (short duration)• Ex.:Ex.:
How Cardiorespiratory Endurance How Cardiorespiratory Endurance is Measuredis Measured
VO2VO2maxmax – greatest rate of oxygen – greatest rate of oxygen uptake; measured in ml/kg/minuptake; measured in ml/kg/min
Places to Take PulsePlaces to Take Pulse
___Carotid________(neck)___Carotid________(neck)
___Radial_________ (wrist)___Radial_________ (wrist)
Developing a Cardiorespiratory Developing a Cardiorespiratory Fitness ProgramFitness Program
F.I.T PrincipleF.I.T Principle• Frequency- Frequency- 3-53-5____days per week____days per week• IntensityIntensity______- 60-90% of HR______- 60-90% of HRmaxmax
• Time- Time- _20-60____20-60___ mins mins
High Intensity Interval Training High Intensity Interval Training (HIIT)(HIIT)
Repeated alternating of higher Repeated alternating of higher intensity periods of maximal effort intensity periods of maximal effort with lower intensity periods of active with lower intensity periods of active recovery recovery