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Body CompositionPower Point #6
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THE RELATIVE COMPARISON OF BODY FAT TO LEAN BODY MASS (MUSCLE, BONE, ORGANS).
OR
FAT WEIGHT COMPARED TO FAT FREE WEIGHT
BODY WEIGHT = 200 LBS.
%BODY FAT = 20%
FAT WEIGHT = 40 LBS
FAT FREE WEIGHT = 160 LBS
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• NORMAL PHYSIOLOGICAL FUNCTIONING• PROTECTION OF ORGANS FROM BODILY
HARM• INSULATION AND BODY TEMPERATURE
REGULATION• ENERGY STORAGE
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•EVALUATE YOUR HEALTHEVALUATE YOUR HEALTH
•BETTER PLAN A PROGRAM OF WEIGHT BETTER PLAN A PROGRAM OF WEIGHT CONTROLCONTROL
•EVALUATE YOUR PROGRESS ON EVALUATE YOUR PROGRESS ON EXERCISE AND NUTRITION PROGRAMEXERCISE AND NUTRITION PROGRAM
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Fat and Muscle are two distinctly different things and one can not turn into another. MUSCLE FAT Properties: Fibrous contractible and
connective tissue Lipids, adipose tissue
Weight / Density:
Heavier, more dense Lighter, less dense
Function:
Moves skeleton (body) Protection, insulation
Change in response to exercise:
Increases with exercise, Decrease with exercise
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METHODS OF ESTIMATING BODY COMPOSITION:
FAT TISSUE MEASURED WITH A CALIPER AT VARIOUS LANDMARKS ON THE BODY.
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BODY VOLUME DETERMINED BY WATER DISPLACED.
BODY DENSITY DETERMINED BY BODY WEIGHT IN WATER
MOST ACCURATE BUT MOST EXPENSIVE
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INSTRUMENT THAT MEASURES THE SPEED OF ELECTRICAL IMPULSES THROUGH THE BODY
MUSCLE IS A BETTER CONDUCTOR THAN FAT
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OLD METHOD BASED ON AVERAGES FOR FRAME SIZE
NO CONSIDERATION FOR PERCENT BODY FAT
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WHAT IS RECOMMENDED % BODY FAT?
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2 TYPES OF BODY FAT
FAT THAT IS STORED IN THE ORGANS AND TISSUES OF THE BODY.
ESSENTIAL FAT IS THE BARE MINIMUM FAT THAT IS REQUIRED FOR NORMAL BODY FUNCTIONING.
4%-6% 10%-12%(CHILD BEARING)
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ADIPOSE TISSUE FOR INSULATION, PROTECTION, AND TEMPERATURE REGULATION
8% - 12% FOR MALES AND FEMALES
EXCESS STORAGE FAT CONTRIBUTES TO A HIGHER RISK FOR HEART DISEASE AND OTHER HEALTH RELATED PROBLEMS
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•FAT CELLS ARE FORMED DURING THE LAST MONTH OF FETAL DEVELOPMENT AND CONTINUE TO FORM UNTIL THE EARLY 20’S.
•FAT CELL FORMATION IS ESPECIALLY RAPID DURING THE FIRST FEW YEARS OF LIFE
•AFTER YOUR 20’S, THE NUMBER OF FAT CELLS ARE SET, BUT THEY CAN INCREASE IN SIZE.
•OVERFEEDING CHILDREN CAN LEAD TO A LIFETIME OF OBESITY.
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UNIT OF ENERGY DERIVED FROM FOOD
HOW MANY CALORIES DOES IT TAKE TO BURN ONE POUND OF BODY FAT?
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CALORIES IN - CALORIES OUT =
NET CALORIC BALANCE
IN OTHER WORDS . . .
TAKE IN MORE CALORIES THAN YOU BURN …
YOU GAIN WEIGHT.
BURN MORE CALORIES THAN YOU TAKE IN …
YOU LOSE WEIGHT
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CALORIES IN
- CALORIES OUT
=NET CALORIC BALANCE
PURPOSE OF CALORIES IN (EATING AND DRINKING):
•TO MEET METABOLIC NEEDS OF BODY
•TO SUPPLY FUEL FOR PHYSICAL ACTIVITY
HOW DO YOU BURN CALORIES?
•METABOLISM
•PHYSICAL ACTIVITY
LOSE WEIGHT, STAY THE SAME, OR GAIN WEIGHT
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HOW MANY CALORIES CAN YOU BURN IN ONE MINUTE BY EXERCISING IN YOUR TRAINING HEART
RATE ZONE?
8-15 CALORIES PER MINUTE
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IF WEIGHT LOSS IS DESIRED, WHAT IS THE RECOMMENDATION FOR SAFE, PROPER, AND LONG-TERM WEIGHT LOSS?
(AMERICAN MEDICAL ASSOCIATION)
TO INSURE QUALITY NUTRIENTS TO MEET THE BODY’S NEEDS
TO INCREASE YOUR METABOLISM
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Food source:
function in the body:
Calories per gram:
Recommended % of calories in diet:
Actual % of calories in an average U.S. diet:
Grains, breads, veggies, fruits, pastas
Primary source of fuel
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Food source:
function in the body:
Calories per gram:
Recommended % of calories in diet:
Actual % of calories in an average U.S. diet:
MEATS, POULTRY, WHOLE MILK PRODUCTS, VEGETABLE OILS
INCREASES LIPIDS IN THE BLOOD THAT LEADS TO DEPOSITS IN THE ARTERIES
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Food source:
Function in the body:
Calories per gram:
Recommended % of calories in diet:
Actual % of calories in an average U.S. diet:
MEATS, FISH, POULTRY, DAIRY PRODUCTS, EGGS
AMINO ACIDS TO BUILD MUSCLE, ORGANS, HORMONES, AND ENZYMES
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EXCESS CALORIES OF CARBOHYDRATES, FATS, AND PROTEINS ARE ALL CONVERTED TO....
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FAT INTAKE SHOULD BE BASED UPON:
• YOUR BODY WEIGHT
• METABOLISM
• YOUR PERSONAL AND FAMILY HISTORY OF HEART DISEASE
• YOUR BLOOD CHOLESTEROL LEVEL
• YOUR PHYSICAL ACTIVITY LEVEL
*Only 20 to 30 percent of your total calories should be from dietary fat.
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What food source does your body utilize most during exercise?