Body Composition

Body Composition Defined

The distribution of fat throughout the body in relation to bone, muscle, and other tissue.

Do you know why our bodies need some fat on them?

Fat insulates body tissueFat provides energyFat helps break down certain vitamins

Food For Thought…The only thing a scale can measure is:- gravity’s pull on your bodyA Scale can’t measure:- Whether or not you’re eating well- Your fitness level- Your self esteem - How good a friend you are- Your sense of humour- Your insight and perception- How good a worker you are- Your soul

Methods of Measuring Body Composition:

Body Mass Index (BMI)Waist Circumference (WC) + Body Mass Index

(BMI)Waist-to-Hip Ratio (WHR)

Some scales are now designed to provide you with percentage of body fat etc.

Body Mass Index (BMI):Gives a rough indication to whether your body weight (mass) is appropriate for your height. It does not directly measure the amount of body fat.

Limitation: BMI does not work well for children, teenagers, the elderly or for very fit individuals. This appraisal does not distinguish between body fat and dense muscle, nor does it take into account where this fat resides. See chart.

Waist Circumference (WC) + BMIAn effective method in predicting the health risks that come with excess fat weight around your midsection. To get a pretty good indication of your body comp, combine your WC measurement with your BMI.

Place a measuring tape around your waist (midway between the bottom of the rib cage and the hip bone above the belly button).

See Handout for more info. On this procedure.

Waist-to-Hip Ratio:The WHR looks at the relative proportion of fat stored around your waist and hips. It is a simple but useful measure of body fat distribution.

All you need to perform this appraisal is a partner and a measuring tape. Simply follow the steps on the next slide.

WHR continued1) Stand up straight, with your stomach

relaxed.2) Find the narrowest point at your waist

(usually above the belly button).3) Record your waist measurement in either cm

or inches.4) Find the widest point at your hips and

buttocks and record your hip measurement.5) Divide the first measurement (your waist) by

the second (your hips), and this is your WHR.

WHR continuedThe higher the WHR, the greater the risk of developing a cardiovascular disease.

Note: These studies were done on adult subjects, so more research is needed to determine accurate values for teenagers.

Have You Ever Wondered…Why is my body shaped the way that it

is?Is my weight a healthy weight?Why do I have trouble losing (or

gaining) weight?Is the way my body looks a product of

my own choices or fate (matters outside of my control)?

Factors That Impact Your Overall Body Composition

#1 - GenderDefinition Heredity or a Behavioural

Choice that you can control?Genetically, men have more muscles and therefore a faster metabolic rate that burns calories faster than women.

Heredity

#2 – Body TypeDefinition Heredity or

Behavioural?Your Body Shape is determined by bone structure, muscles and fat proportions. There are

3 Main Body Types: Endomorph, Mesomorph, Ectomorph.

Most people are a combination of all 3 types.

Heredity

It is important to note that body types are based on distribution of bone, muscle, and fat (not weight). Understanding your body type will help you to develop a realistic body image of yourself.

Body Types

Body Types

TEEN TRUTH – Body imagehttp://www.youtube.com/watch?v=PpFBKeuKf7M

Endomorph:Soft, round body with hipsAverage to large frame Have a higher proportion of body fatBroad hips with high hourglass waistline and

curved prominent bellySmall bones and little muscular development

or definition

Ectomorph:• long, lean body• Narrow, short torso• Very long, slim legs and arms • Frame is light with little muscle or fat• Delicate bones, poorly developed or defined

muscles • Usually thin• May be able to eat large amounts of food

without gaining weight

Mesomorph:Broad shouldered and narrow hipsBody is muscularLarge bones and heavy muscle can give

higher body weights strong and muscularChest and shoulder dominant over stomachLow waistline with less indentation than

endomorphWell-defined musclesSturdy, athletic body

#3 - Metabolism Definition Heredity or

Behavioural?The amount of energy your body needs to maintain vital functions like digestion, respiration and circulation. The higher the metabolism, the faster your body burns calories.

Genetics can have some influence, but you can also increase your metabolism by increasing your muscle mass (through weight training).

Recent research suggests that you can also increase your metabolism by eating certain foods such as spicy foods.

#4 - LifestyleDefinition Heredity or

Behavioural?The choices you make about exercise and eating. Are you active? Do you eat fast foods? Does your culture eat foods with oil or sauces made with heavy cream?

Behaviour Choice

#5- EmotionsDefinition Heredity or

Behavioural?Includes how you feel and act under stress or low self esteem. Do you eat more or make bad choices when you are upset??

Behaviour Choice

#6- Set Point TheoryDefinition Definition Continued…Some research suggests that genetics plays a significant role in determining body weight and shape. Just as individuals have a genetically predetermined weight range which the body tries to defend. Set-point is defined as the stable weight range that the body maintains when one is not trying to control it.

In most individuals, set-point can fluctuate between at least 5-10 pounds and cannot be permanently lowered through restrictive dieting. This may explain why people regain the weight they lose when on calorie reduced diets.

Heredity!

Health Risks of Being…Underweight Overweight

- Heart irregularities- Lowered resistance to infection- Reduced ability to fight disease- Chronic fatigue (tired!)- Anemia = low iron- Diarrhea- Osteoporosis later in life (weak

bones)- Psychological distress,

depression (from low confidence and low self-esteem)

- Eating disorders- Distorted body image

Heart disease Depression Poor self-esteem Hypertension (High BP) Complications in Pregnancy Maturity onset diabetes (Type 2) Respiratory illness High blood cholesterol levels Some cancers Gallbladder disease Arthritis (sore joints) Eating disorders Distorted body image The above risks become more

prevalent among those who are obese for a long period of time.