body composition. w hat is body composition ? how the body is made up. split into 2 components. fat...
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BODY COMPOSITION
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WHAT IS BODY COMPOSITION?How the body is made up. Split into 2
components.
Fat mass refers to a persons percentage of body weight stored as fat (within adipose tissue)
Lean body mass, weight of the rest of the body (bones, muscles, organs, tissue)
Height and weight are not always a good indicator of body composition
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AVERAGE PERCENTAGE FAT MASS
Sport Male % Female %
Baseball 12-15 12-18
Basketball 6-12 20-27
Cycling 5-15 15-20
Field Hockey 8-15 12-18
Rowing 6-14 12-18
Swimming 9-12 14-24
Track – Runner 8-10 12-20
Track – Jumper 7-12 10-18
Track – Thrower 14-20 20-28
Triathlon 5-12 10-15
Volleyball 11-14 10-15
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SIZE IN RELATION TO SPORT
Every sport has an ideal size for their requirement e.g. Compare high jump to sumo what are the needs of the competitors?
Weight is not that important its body composition that an athlete will be concerned about
Muscles weighs around 3 times more than fat so being heavier may not be a detriment
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BODY MASS ASSESSMENT
Hydrostatic Weighing Athlete submerged in water Difference between dry and wet weight
gives percentage fat Fat is less dense and floats in water Most common and accepted method Most accurate but least available
method Only estimated density of fat which
varies to age, gender, race
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BODY MASS ASSESSMENT
Bioelectrical Impendence Spectroscopy (BSI)
Low safe electrical current passed through body on body fat scales
Fat gives resistance to current (impedance)
Results set against height and weight chart, scales then give % fat
Measurement is affected by hydration It uses estimates of population so not
appropriate for elite athletes with more lean muscles tissue
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BODY MASS ASSESSMENT
Skinfold measurement Skinfold callipers measure in mm the
level of fat below skin from selected body sites
Sum of these measurements estimates fat %
Locations vary but usually, tricep, bicep, subscapular and suprailliac
Most widely used as cheap Lots of measurements so accurate Testers need to be trained and measure
specific sites
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SKINFOLD CALLIPERSSITE METHOD PICTURE
TRICEP Take a vertical skinfold parallel to upper arm, halfway between the shoulder and the elbow
SUBSCAPULA Take a diagonal skinfold across the back, just below the shoulder blade
BICEP Take a vertical skinfold halfway between the elbow and the top of the shoulder on the front of the upper arm
SUPRAILIAC Take a diagonal skinfold along the line of the iliac crest just above the hip bone
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BODY MASS INDEX (BMI) Measure of weight against height Weight in Kg’s / Height in Metres
Squared Men range 20.1-25.0 Women range
18.5-23.8 Does not directly measure fat but is
correlated to body composition Better estimate to overweight/obesity
than other methods Not suitable, for young, elderly,
pregnant or athletes Athletes heavy muscles mean this is
disproportionate Used a government standard test for
health
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BMI SCALE
Below 18.5 Underweight 18.5-24.9 Normal 25-29.9 Overweight 30-34.9 Obese 35+ Very obese
Calculate this BMI Weight 124 KGs Height 1.96 m
1.96 x 1.96 = 3.84 m2
124 / 3.84 = 32.3 BMI JONAH LOMU
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OVERWEIGHT AND OBESITY
Occur as a result of an imbalance between energy intake and energy expenditure
If energy intake is greater than expenditure weight will increase
However increasing muscle mass will also will also increase weight!
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ENERGY EXPENDITURE
Basal Metabolic Rate (BMR) The lowest amount of energy required for
minimum energy expenditure at normal rest levels (after 8hrs sleep and 12 hrs fasting)
Resting Metabolic Rate (RMR) Does not include the measure of sleep so is
generally used more frequently
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AN AVERAGE DAY
60-75% is RMR 20-30 Physical activity Rest energy used when eating, absorbing
and digesting food (thermic effect)
Add all 3 to get Body's Total Metabolic Rate
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ENEGY INTAKE
On average men 2550 calories, women 1940 per
day. Varies depending on? Lifestyle, age, height, weight, activity, body
composition.
A balanced diet looks like this (%’s) 10-15 protein No more than 30 fat 55-60 Carbohydrate
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CALORIE INTAKE
Obviously the balance between energy intake and energy expenditure determines your total body weight
Balance of the 5 a day? Find these out
Depending on your diet calories can come from proportionally the 3 energy fuels, carbs, fats, proteins
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HEALTH IMPLICATIONS
Diabetes Cancer Cardio-vascular disease Joint stress psychological harm Under performance
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INFO FOR EXTENDED QUESTIONS
Huge increase in past 10 years Britons amongst heaviest in Europe By 2050 60% men, 50% women clinically
obese Only 5% of children walk to school 80% 20
years ago Cost of obesity to UK society by 2050 £50
Billion Obesity causes 18 sick days per year
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EFFECTS OF PHYS ACT. ON BODY COMP
Increase activity means increased number of calories burned
Increased calorie burn even when activity has stopped post-exercise
Increases lean body tissue which burns more calories
Exercise increases the mobilisation of fats as energy fuel
Therefore increase RMR when even at rest