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Name: Saro alqaisiTopic/station name: Body

composition, body size and fat distribution.

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Body Composition, Size and Fat Distribution

DefinitionsBody composition: Refers to the makeup of lean tissues and fat tissues in the body. Lean tissues are composed of muscles, bones and organs. Fat tissues are composed of three different categories: Essential fat, storage fat and non-essential fat. Essential and storage fat are both necessary for the body to function, while non-essential fat serves no real purpose. We will concentrate on body fat in the body for our presentation Body size: The physical measurement of body. Examples: Body Height; Body

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Weight; Waist circumference, Waist to hip ration and BMI (Body Mass Index).

Body fat distribution: which basically means where fat is stored, which is also called fat deposition. Apple vs pearl shape

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Physiological and Functional Aspects

Lipids that include phospholipids and fats are all organic compounds that make up our most important part of the cell which is the cell membrane. Fat serves as insulation and as an energy store. Muscles are very important in body movement. Bones serves a structural function and gives the body the ability to hold the muscle and to hold the whole body together beside its protection function.

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Health Implications

There are Clinical Values for knowing the Components of the Body, Examples:

-Bone density (osteoporosis).

-Body fat percentage (obesity and its adverse health risks).

 -Muscle mass (age related Sarcopenia) .

- Serves a baseline data for future testing.

- Provide motivation for goal setting.

- Provide awareness about health risks (example: where fat deposition).

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Health Risks Associated With Being Overweight

• Hypercholesterolemia (    cholesterol)

• Diabetes (    sugar in the blood)

• Premature death

• Coronary heart disease • Hypertension (   Blood Pressure) 

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Just like there is high risk with having too much non essential fat. There are Health Risks with Excessively Low Body Fatness

•Anorexia Nervosa (forcing not to eat).

•Binge-eating (eating too much).

•Bulimia (bingeing and purging).

• Female Athlete Triad (low energy, osteoporosis and Amenorrhea cycle’s absence)

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Benefit of Having Good Levels of Fat Are.

- First benefit is avoiding all of the above!- Feeling healthier and better.- Looking better and feeling more confidence.- Living healthier and longer life.

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Recommended Levels with Consideration

WomenAge Underfat Healthy

RangeOverweight

Obese

20-40 yrs

Under 21%

21-33% 33-39% Over 39%

41-60 yrs

Under 23%

23-35% 35-40% Over 40%

61-79 yrs

Under 24%

24-36% 36-42% Over 42%

MenAge Underfat Healthy

RangeOverweight

Obese

20-40 yrs

Under 8% 8-19% 19-25% Over 25%

41-60 yrs

Under 11%

11-22% 22-27% Over 27%

61-79 yrs

Under 13%

13-25% 25-30% Over 30%

Source: Gallagher et al. Am J Clin Nut 2000; 72:694-701

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NOTE: Before adolescence, average body fat is 18% in both boys and girls. However, after age 13 boys drop 2-3% in body fat and girls gain 8-10% in body fat. This is normal and due to the different needs of men's and women's bodies as a result of sexual development.

Remember: These are averages.

Each of us has different metabolisms based on our genetics. We store energy at different rates and in different areas on the body (Like what we mentioned before).

There is no optimal body fat percentage. Concerned students may want to consult a doctor or nutritionist

Waist Circumference.11

 More than 40 inches (102 cm) in men and 35 inches (88 cm) in women, are considered to be at increased risk for cardio metabolic disease.

Waist to Hip RatioHealth risk men WomenHigh Risk More than 1.0 More than .80

Moderate Risk .90 -1.0 .80-.85Low Risk < .90 < .80

WHR=Waist/ Hip

BMI12

*Stands for Body mass Index.

*Can be measured by dividing the weight by the square of the height.

BMI= weight in kilograms

          (Height)2 in meters *pounds divided by 2.2 to get kilograms.

*inches multiply by .0254 to get meters.

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BMI Chart for People of Ages

2-20

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Methods of assessment of body

composition1- DXA: What do you think of its accuracy? You got it. It’s pretty accurate.

 

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2- Underwater Weighing: This depends on the density. Remember when we said that muscle has more density than fat. A person is weighed in air and under waterThe difference in weight is used to assess body fatness

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3- Bod Pod: Using air instead of water.

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4- Skinfold technique: This is very portable and can be used where ever you go. It is easy to use and need neither computer nor electricity. This is also the reason why I will be using this method to assess the students in our station  

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7 site Techniques

 

Pectoral (Chest): The pinch is taken between the nipple and the armpit (axilla) but closer to the armpit, approximately 1/3 the distance. The skin fold is a diagonal one in the direction of the nipple-armpit line.

 

Abdomen (Belly): A vertical or horizontal fold is taken 2 centimeters to the right of the bellybutton (umbilicus). The vertical pinch is mostly used as the fat folds easier with most people. Some might find the horizontal pinch to fold easier. Use the direction that allows the most comfortable measurement

 

Quadriceps (Thigh): The skin fold here should be taken in the front, halfway from the upper part of the knee (proximal patella, where it corners when the leg is bend) and the fold above the thigh when the leg is raised (inguinal fold). The vertical fold should be pinched a little harder as fat and skin tissue in this area tends to be somewhat firmer. The thigh skin fold may therefore overestimate fat content.

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Triceps (Upper arm, back): Pinch a vertical skin fold halfway the upper arm. If you want to be more precise, use a tape between the bony top of the shoulder or Acromial (do not confuse it with the bony upper part of the shoulder blade!) and the most prominent tip of the elbow (radial). Mark a dot or a horizontal line at half the measured distance, here is where the vertical fat fold should be pinched. Face the hand palm forward.

 

Suprailiac or Iliac crest (Hip, front): This skin fold is right below the front or anterior part of the armpit (axilla). From here follow a vertical line until you hit the hipbone. The skin fold is an angled one (approx. 45° going up and away from the body) 2 centimeters right above the iliac crest.

 

Subscapula (Shoulder blade, lower tip): Locate the bottom tip of the shoulder blade (scapula) by moving the arm behind the back. Move the arm back to its original position. Take the skin fold at approximately 2 centimeters below the bottom tip at an angle of 45 degrees, almost parallel to the inside angle of the shoulder blade

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Midaxillary (Armpit at fifth rib): This fold is taken on the side of the torso, horizontally or vertically at the fifth rib. The most common is however a vertical fold. Its position can be determined by locating the lower tip of the breast bone (xiphoid process) and following a horizontal line to the side of the torso until you are right below the arm pit (axilla). The arm should be raised at approximately chest height.

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5- Bioelectrical Impedance: That sends electrical signals through the body and measure how much resistance the body has to the path of this electrical shocks (we don’t feel it) and it is not painful.

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How to Improve Your Health and Decrease the Excess Amount of Unnecessary Fat?

• Combination of regular PA and dietary modification is the most effective means of losing body fat.

• PA that can be sustained for relatively long periods is considered the most effective for losing body fat.

• Strength training can be effective in maintaining a desirable body composition.

• Regular PA is critical for building and maintaining bone health.

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