BODY COMPOSITION

5th Component of Health-Related Fitness

FITNESS REVIEWWhat are the five health-related fitness components? Can you define them?

Is a pull-up an example of an isometric, isotonic, or isokinetic exercise?

Lifting forty percent of your maximum weight is an example of muscular strength or muscular endurance?

What fitnessgram test, tests flexibility?

The three general principles of training are?

Which principle is working the muscles beyond their normal limits?

What happens to the time as the intensity of an exercise increases?

What happens to the body during a warm-up? A cool-down?

OBJECTIVES

Content Objective: The students will be able to identify the primary characteristics that that make the somatotypes of endomorphs, ectomorphs and mesomorphs different on their notes outline.

WHY PEOPLE LOOK DIFFERENT

-Genetic make-up inherited from your familyNot just height and weight differencesTwo people with identical heights and weights

may be very different in terms of bone structure, muscle structure and amount of body fat

It is difficult for some individuals to gain weight while staying lean may be difficult for other individuals.

While genetics influence what your body looks like – Nutrition and fitness play an important role in remaining healthy and controlling your overall appearance.

SOMATOTYPE

Definition – Your body type

Used in the system of classification for different human physical typesDeveloped by psychologist W.H. Sheldon

There are three classification typesPeople are a combination of all three types

THREE SOMATOTYPES

Endomorph

oA large, soft bulging body and a pear-shaped appearance

Mesomorph

oA solid, muscular, and large-boned physique

Ectomorph

oA slender body and slight build

THREE SOMATOTYPES

Endomorph

oHigh Percentage of Body Fat

oShort Neck

oLarge Abdomen

oWide Hips

oRound, full Gluteus Maximus

oShort, heavy legs

Mesomorph

oFirm, well developed muscles

oLarge bones

oBroad Shoulders

oMuscular Arms

oTrim Waist

oMuscular Gluteus Maximus

oPowerful Legs

Ectomorph

oSmall bones

oThin muscles

oSlender arms and legs

oNarrow chest

oRound shoulders

oFlat abdomen

oSmall Gluteus Maximus

BODY COMPOSITION

The ratio of fat to muscle, bone and other body tissue.

Lean Body Mass – Muscle tissue and other nonfat tissue such as bones, ligaments and tendons.

Body fat – Comes from stored calories that have not be burned for fuel by the body.

Determining your body composition involves measuring your percentage of body fat which allows you to determine the amount of lean body mass.

IDEAL BODY WEIGHT

The amount you should weigh if you have an appropriate percentage of body fat.The healthiest weight for your

body.The weight that you look good

and feel the most comfortable

Ideal percentage of body fat varies with age and sex

Age Males Females

Up to 30 9 – 15% 14 – 21%

30 – 50 11 – 17% 15 – 23%

50 and Up 12 – 19% 16 – 25%

OVERWEIGHT VS. OBESE

Overweight

oPeople who exceed their desirable body weight by 10%oThis is according to height and

weight charts (difference)

Obese

oPeople who have an excessive amount of body weight.oRefers to body composition

and how much excess body fat you have.

oBeing obese is much more unhealthy than being overweight

DETERMINING BODY COMPOSITIONWeighing yourself cannot be used to determine your percentage of body fat and lean body mass.A person may be considered in the “ideal” weight for their height but actually be unhealthy due to a large percentage of body fat.

The opposite may be true for a muscular person who may be considered “overweight” but is actually healthy because the majority of their body weight is coming from lean body mass.

METHODS OF MEASURING BODY FAT 1. Underwater Weighing (Hydrostatic Weighing)

2. Skinfold Measurements

3. Body Circumference Measurements

4. Bioelectrical Impedance

1. UNDERWATER WEIGHING

•Use a large water tank or swimming pool and a weighing scale

•Step 1: Weigh the person in air on a scale (normal weight)

•Step 2: Weigh the person completely submerged underwater

•Step 3: Use these two numbers to get the density of the water

-Advantages: Most accurate method of determining body fat

-Disadvantages: Expensive and inconvenient

2. SKINFOLD MEASUREMENT

•Uses skinfold calipers to measure a fold of skin and its underlying layer of fat at predetermined locations on the body

•Use special computations to find the percentage of body fat• You can test 3, 4 or 7 different

locations to plug into the formula.

•Advantage: Easily Accessible

•Disadvantage: Human error

3. BODY CIRCUMFERENCE MEASUREMENTS•This method uses the circumference of selected body parts plus your weight

•You use a cloth measuring tape to find the circumference

•Advantage: Easy to do, cheap

•Disadvantage: Lease accurate method

4. BIOELECTRICAL IMPEDANCE•Uses a scale that sends impulses through the body and measures how rapidly the impulses return• Lean tissue returns impulses

faster than fatty tissue

•Advantages: Cheap and easy to do

•Disadvantages: Inaccurate• Hydration, when you eat, and

workouts effect the reading

EXCESS FAT IS UNHEALTHY…American men who are obese have a life expectancy 20% shorter than men of average weight

Women who are obese have a 10% shorter life expectancy

Medical Problems Include:Breathing difficultiesKidney DisordersDiabetesSurgical riskCancerPregnancy ProblemsHigh Blood PressureLess Resistance to InfectionsHeart DiseaseStrokeSocial Discrimination

THREE VULNERABLE STAGES FOR FAT CELL GROWTH 1. During the last month of fetal development

2. During the first year of life

3. During the growth spurt of adolescence

**Total number of fat cells becomes permanent once you reach adulthood

HOW IS WEIGHT GAINED OR LOST?•When adolescents and children grow fatter, an increase in the size of existing fat cells and an increase in the number of fat cells occurs

•When adults grow fatter, only an increase in the size of existing fat cells occurs

•Therefore, overweight children and teenagers are more likely to become overweight adults because they have developed more fat cells

•An excess of 10 calories a day results in a pound of fat• Average weight gain for Americans from 25-55 is 30 pounds