Body Composition

Body Composition

Can use body composition charts using height and weight body composition– Refers to both the fat and non fat

components of the body

Fat tissue– = % body fat

Non fat (lean tissue)– Muscles, tendon,

bones = lean body weight

Body CompositionFemale avg. body comp.– 20-25% fat (sedentary)Female endurance athlete– 10-18%Average male– 12-15% fatMale endurance athlete– 8-12%Recommended that body fat % doesn’t get below 3% in males and 12% in females

Obesity: extreme amount of excessive fat

Females– Over 30% body fat

Males– Over 20% body fat

Obesity

Factors that determine amount of fat in the body– The number of adipose cells (fixed)– The size of the adipose cell

Change in cell size not number– Exchange rate

Liquid fat moves in and out of the cell according to the energy needs of the body

Assessment Methods of Body Comp

Hydrostatic, underwater, weighingMeasurement of electrical impedanceMeasurement of skinfold thicknessBod Pod, uses air

Assessing Caloric Balance

Caloric balance = # of calories consumed- # of calories expended– # of calories someone needs is variable

Based on weight and energy expenditure– In general you should not eat below 1500

calories per dayLead to loss of LBM = feeling weak and tired

Your Estimated Caloric Need1. take your body weight and multiply it by 10– Ex. If you weigh 125lbs– 125x10=1250

2. Multiply the number you get by 1.7– Ex. 1250x1.7 = 2125 calories per day you will

need to maintain a body wt. of 125

3. If you need to decrease your body weight– Decrease your caloric intake from 250-500

calories a day– Safe to lose 1-2 lbs per week– Able to maintain your body weight and maintain

optimal performance

To keep your caloric intake balance, balanced you will need to understand how to take calories and change them into grams– CHO = 4 calories per gram

55-60 % daily– Protein = 4 calories per gram

15% daily– Fat = 9 calories per gram

20-30% daily– Alcohol = 7 calories per gram

Estimated Caloric Balance

College athletes – 2000-5000 calories a day

Endurance athletes– Up to 7000 calories per day

What do you need?

CHO @ 60% daily =– Ex. If you ate 2000 calories a day, 60% of

that is 1200 calories from CHO =300g of CHO

– 2000 cal x .6 = 1200– 1200 / 4 = 300 g

Methods of Weight LossWeight loss through dieting alone is an ineffective means of weight control. – Only successful about 2% of the timeJust exercising can be just as difficult but it has its advantages– Increased cardiorespiratory, strength

and flexibilityThe best way is to combine the 2

Methods of weight loss

Dieting– 34-45% weight decrease is from muscle

mass

Dieting + Exercise– 80-90% weight

loss is fat tissue

– Goal is to lose 1/5 -2 lbs per week

Methods for gaining weight

Goal: to increase lean body mass– Accomplished by increasing work outs and

increasing dietary intake appropriately– Gain 1-2 lbs per week– Need to burn more calories than you

consume