body size and composition1

BODY SIZE AND COMPOSITIONBODY SIZE AND COMPOSITION

AL-KALAMOON UNIVERSITYNUTRITION DEPARTMENT

DR.LOUAY LABBAN

Body size

• Weight• Height• BMI • Waist circumference • 35 inches ( 88 cm for females)• 41 inches ( 102 cm for males) • Waist /hip ratio• Frame size

Tools to measure body size

• Standard scale

Regular measuring tape

Body Mass Index

• Weight (kg)/ Height ² (m)• Weight(lbs) x 703 / height ² (inches)

Body Mass Index ( BMI ) Kg/m²

Classification BMI

Caucasian

BMI

Asian

Health Risk

Underweight <18.5 <18.5 Low

Normal Weight 18.5-24.9 18.5-22.9 Average

Overweight >25.0 >23.0

Pre-Obese 25.0-29.9 23.0-24.9 Mildly increased

Obese

Class I

Class II

Class III

>30.0

30.0-34.9

35.0-39.0

>40.0

>25.0

25.0-29.9

>30.0

Moderate

High

Very High

BODY FRAME SIZE

Body frame size is determined by a person's wrist circumference in relation to his height. For example, a man whose height is over 5' 5" and wrist is 6" would fall into the small-boned category.

Body frame size is determined by a person's wrist circumference in relation to his height. For example, a man whose height is over 5' 5" and wrist is 6" would fall into the small-boned category.

BODY FRAME SIZE

• Determining frame size: To determine the body frame size, measure the wrist with a tape measure and use the following chart to determine whether the person is small, medium, or large boned.

• Determining frame size: To determine the body frame size, measure the wrist with a tape measure and use the following chart to determine whether the person is small, medium, or large boned.

MEASURING THE FRAME SIZE

Men

• Height over 5' 5" – Small = wrist size 5.5" to 6.5" – Medium = wrist size 6.5" to 7.5" – Large = wrist size over 7.5

• Height 5'2" to 5' 5" – Small = wrist size less than 6" – Medium = wrist size 6" to 6.25" – Large = wrist size over 6.25"

• Height over 5' 5" – Small = wrist size less than 6.25" – Medium = wrist size 6.25" to 6.5" – Large = wrist size over 6.5“

Women

• Height under 5'2" – Small = wrist size less than 5.5" – Medium = wrist size 5.5" to 5.75" – Large = wrist size over 5.75"

Frame size

Waist/hip ratio

الورك الى الخصر معدل

> 0.9 in men > 0.8 in women

Waist/hip ratio

Risk & BMI and waist/hip ratio

Standard scales can tell you a total weight, but can't determine the lean-to-fat ratio of that weight. By the old height-weight charts, an athlete can be "over-weight" and not "over-fat.

Standard scales can tell you a total weight, but can't determine the lean-to-fat ratio of that weight. By the old height-weight charts, an athlete can be "over-weight" and not "over-fat.

• A bodybuilder, for example, may be 8% body fat, yet at 250 pounds may be considered "over-weight" by a typical weight chart.

• In general, charts are not a good indication of a athlete's ideal body weight for general health or for athletic performance

Body Composition is the technical term used to describe the different components that, when taken together, make up a person's body weight.

Body Composition is the technical term used to describe the different components that, when taken together, make up a person's body weight.

• The human body is composed of a variety of different tissue types. The so-called 'lean' tissues, such as muscle, bone, and organs are metabolically active, while adipose (fat) tissue is not.

Body composition

Anthropometric measurements

• Regular scale• Regular measuring tape • Impedance• Hydrodesitometery • X- Ray• BMI

• There are several different methods of assessing the percent of fat and lean mass of an individual. These methods are referred to as Body Composition Analysis.

• There are several different methods of assessing the percent of fat and lean mass of an individual. These methods are referred to as Body Composition Analysis.

• The gold standard of body composition analysis is hydrostatic weighing or hydrodensitometry.

• Although, because it is complex and complicated most physiologists use simple skinfold measurements to determine body fat percent.

Weighing under water or hydrodensitometery

• The American College of Sports Medicine says that when performed by a trained, skilled, tester, they are up to 98 percent accurate.

SKINFOLD CALIPER

TALKING MEASURMENTS ABDOMINAL SKINFOLD

TAKING MEASURMENTS SHOULDER SKINFOLD

Bioelectrical Impedance is another method of assessing body fat percentage. There are a variety of Body Composition and Body Fat Analyzers and Scales available for home use that provide more than just total weight measurements.

Impedance machine

Impedance machine

• These devices determine :• total weight• the percent and amount of body fat• muscle mass• water, and even bone mass.

• While the readings can be affected by• hydration levels• food intake• skin temperature• other factors

Ideal Body Weight and Body Fat Percent • Your ideal weight and fat-lean ratio varies

considerably for men and women and by age, but the minimum percent of body fat considered safe for good health is 5 percent for males and 12 percent for females.

Ideal Body Weight and Body Fat Percent • Your ideal weight and fat-lean ratio varies

considerably for men and women and by age, but the minimum percent of body fat considered safe for good health is 5 percent for males and 12 percent for females.

• The average adult body fat is closer to 15-18% for men and 22-25 % for women.

Athletes tend to be at low end of this scale due to their increased lean weight (muscle mass). While low levels of body fat seem to be related to improved performance

body composition alone is not a great predictor of sports success.

Athletes tend to be at low end of this scale due to their increased lean weight (muscle mass). While low levels of body fat seem to be related to improved performance

body composition alone is not a great predictor of sports success.

• A football player needs to have enough body mass (lean and fat weight) to generate high forces and avoid injury. Body fat among elite athletes vary largely by sport.

• There is little evidence of any benefit when men drop under 8 percent and women drop under 14 percent body fat.

• How Low Is Too Low? • While the average body fat percent in the

United States and Europe is increasing, extremely low body fat percent is also a health problem.

• How Low Is Too Low? • While the average body fat percent in the

United States and Europe is increasing, extremely low body fat percent is also a health problem.

• The female athlete triad highlights the problem. Women athletes who lose too much fat risk injury, decreased performance and health issues

Athlete triad

• The female athlete triad refers specifically to three related health problems often found in women athletes:

• Low energy availability (eating disorders) • Menstrual disorders (amenorrhea) • Weak bones (increased risk of stress fractures

and osteoporosis).

• The female athlete triad refers specifically to three related health problems often found in women athletes:

• Low energy availability (eating disorders) • Menstrual disorders (amenorrhea) • Weak bones (increased risk of stress fractures

and osteoporosis).

• How Much Is Too Much? • Just as too little body fat can cause

physiological complications, too much body fat is also harmful. For men over 25 percent and women over 32 percent fat there is a dramatic correlation with illness and disease.

• How Much Is Too Much? • Just as too little body fat can cause

physiological complications, too much body fat is also harmful. For men over 25 percent and women over 32 percent fat there is a dramatic correlation with illness and disease.

Fat percentage

• Isn't Body Composition Genetic? • Some aspects of your body composition are

genetic (where you store fat), but most fat increase is related to lifestyle.

• Isn't Body Composition Genetic? • Some aspects of your body composition are

genetic (where you store fat), but most fat increase is related to lifestyle.

Can I Change My Body Composition? • Yes. To increase or decrease your percent of

body fat you need to create the right balance between the calories in and calories out.

Can I Change My Body Composition? • Yes. To increase or decrease your percent of

body fat you need to create the right balance between the calories in and calories out.

EXERCISE

• The best way to do this is to decrease daily calories by about 500 and increase your exercise. Aerobic exercise along with strength training is ideal.

Weight increase

Expenditure

Energy intake

Weight loss

Expenditure

Energy

Intake

Normal Weight

Expenditure Energy intake