Body Composition and Weight Management

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Body Composition andWeight Management
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Unit 5 Body Composition and Weight
ManagementOBJECTIVES FOR THIS UNIT   Students
will

• 1) Understand the various components of body
  composition.2) Discuss how percent body fat is
  related to overall health.3) Describe healthy
  and unhealthy levels of body fat in high school
  students.4) Describe some methods of assessing
  body fatness, and discuss some "pros" and
  "cons" of each method.5) Understand some health
  hazards of being overweight, and be introduced to
  eating disorders.

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Assignment List (Optional) Textbook Reading For
Unit 5 Chapter 13 (pages 220-241) At the end of
this lesson you will have completed the following
assignments 05.02 Activity Log 7 05.2.1
Exercising with Weight Added05.3.1 - Determining
Your Healthy Body Weight 05.4.1 Unit 5
quiz 05.4.2 Activity Log 8
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Obesity Trends Among U.S. Adults between 1985 and
2009

• Obesity is having a very high amount of body fat
  in relation to lean body mass, or Body Mass Index
  (BMI) of 30 or higher.
• Body Mass Index (BMI) is a measure of an adults
  weight in relation to his or her height,
  specifically the adults weight in kilograms
  divided by the square of his or her height in
  meters.

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Obesity Trends Among U.S. Adults between 1985 and
2009

• The data shown in these maps were collected
  through CDCs Behavioral Risk Factor Surveillance
  System (BRFSS). Each year, state health
  departments use standard procedures to collect
  data through a series of monthly telephone
  interviews with U.S. adults.
• Prevalence estimates generated for the maps may
  vary slightly from those generated for the states
  by BRFSS (http//aps.nccd.cdc.gov/brfss) as
  slightly different analytic methods are used.

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US Body Composition Rates

• The below slides indicate the rise of obesity
  within the United States from 1985 to 2009. Each
  US state indicates a BMI level of 30 or greater,
  or individuals who are at least 30 lbs.
  overweight in that particular state. BMI levels
  range from
• (0-No Data to greater than 30) in certain
  states.
• Obesity is having a BMI of 30 or higher.

The following map images are from the CDC, public
domain
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Obesity Trends Among U.S. AdultsBRFSS, 1985
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014
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Obesity Trends Among U.S. AdultsBRFSS, 1991
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014 1519
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Obesity Trends Among U.S. AdultsBRFSS, 1997
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014 1519
20
10
Obesity Trends Among U.S. AdultsBRFSS, 2000
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014 1519
20
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Obesity Trends Among U.S. AdultsBRFSS, 2003
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014 1519
2024 25
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Obesity Trends Among U.S. AdultsBRFSS, 2006
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014 1519
2024 2529 30
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Obesity Trends Among U.S. AdultsBRFSS, 2009
(BMI 30, or 30 lbs. overweight for 5 4
person)
No Data lt10 1014 1519
2024 2529 30
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Obesity Trends Among U.S. AdultsBRFSS, 1990,
1999, 2009
(BMI 30, or about 30 lbs. overweight for 54
person)
1999
1990
2009
No Data lt10 1014 1519
2024 2529 30
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Statistics
America 60.1 of adults are overweight or
obese 23.4 are obese In Utah 58.4 of adults
are overweight or obese 21 percent are obese
103 increase nationally in past 14 years 112
increase in Utah in past 14 years
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Excess Body Weight and Reduction of Lifespan
Years of diminished lifespan ie, a person with a
BMI of 34 is likely to live five years less than
a person with a BMI of 25
Body Mass Index
Image from Wikimedia Commons Peter Forster,
Creative Commons Attribution 3.0 Unported license
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Obesity and Diabetes

• Using the most accurate data available, it is
  estimated that 36 of all children born in the
  year 2000 will become diabetic sometime in their
  lives among Hispanics, 50 will become diabetic.

Image from Wikimedia Commons, Robert Lawton,
Creative Commons Attribution-Share Alike 2.5
Generic
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Estimated lifetime risk of developing diabetes
for individuals born in the United States in 2000
Narayan et al, JAMA, 2003
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Image from CDC, public domain
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Diabetes and Reduction in Lifespan
-14.3 yrs
-11.6 yrs
JAMA 20032901884-1890
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Body Composition Weight Management

• Body Composition is the makeup of body tissues,
  including muscle, bone, body fat, and all other
  body tissues.
• Lean Body Mass is muscle tissue and other
  non-fat tissue such as bones, skin, body organs,
  ligaments and tendons. This is normally about
  75-85 of our weight.
• Fat Mass is the amount of fat in our body. This
  is normally about 15-25 of our weight.

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The Term Obesity

• Obesity is the condition of being very over-fat
  or having a high percentage of body fat (Approx.
  35 for women, 30 for men.)

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What should my body fat be?

• For men, essential body fat makes up about 3 of
  total body weight. For women, the percentage is
  higher - about 12 - because it includes amounts
  in the breasts, pelvis, hips and thighs believed
  necessary for normal female reproductive
  function.
• Men should have a body fat of 10-20 to be in a
  healthy range. Men can have less than 10 and
  still be healthy.
• Women should have a body fat percentage of
  15-25. Girls who are below this range may begin
  to have health issues and may stop menstruation.

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Ideal Body Weight

• Ideal body weight is how much you should weigh if
  you had an appropriate amount of body fat.

Runner image from Ookaboo, Wikimedia Commons,
Lepax, Creative Commons Attribution-Share Alike
2.0 Generic Parade image from Wikimedia
Commons, NARA, public domain
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Body Fat in Women

• Women tend to have more body fat than menabout
  5 more. By nature, a woman's body is developed
  to protect her and a potential fetus. As a
  result, women have more enzymes for storing fat
  and fewer enzymes for burning fat. Additionally,
  the estrogen women have activates fat-storing
  enzymes and causes them to multiply.
• The minimum percent body fat considered safe for
  good health is  12-14 for females. The average
  adult body fat is closer to 22-25 for women.

Image from Wikimedia Commons, Renoir, public
domain
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Factors that Influence Body Fatness

• Heredity
• Metabolism
• Diet/High sugar intake
• Lack of physical activity
• Early fatness Last month of fetal development,
  or 1st year of life.
• TV / Lifestyle-About 38.2 percent of Utah public
  high school students watch three or more hours of
  television per day on an average school day.

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How do I Find my Body Fat Percentage?

• There are several methods one can use to
  determine body fat percentage
• Underwater/Hydrostatic Weighing
• BOD POD
• Electrical Impedance
• Skin Calipers
• Girth Measure/Body Circumference
• Waist to Hip Ratio
• Body Fat Scale
• BMI

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Underwater/Hydrostatic Weighing

• Underwater weight is the best and most accurate
  measurement for body fat.
• Advantages Underwater weighing is the most
  widely used test of body density and in the past
  was the criterion measure for other indirect
  measures.
• Disadvantages The equipment required to do
  underwater weighing is expensive. The tanks are
  mostly located at university or other research
  institutions, and there is generally not easy
  access for the general population.

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The BOD POD

• The BOD POD Body Composition Tracking System uses
  patented Air Displacement Plethysmography for
  determining percent fat and fat-free mass in
  adults and children. The simple, five-minute test
  consists of measuring the subject's mass (weight)
  using a very accurate electronic scale, and
  volume, which is determined by sitting inside the
  BOD POD chamber. From these two measurements, the
  subject's body composition is calculated.

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Electrical Impedance

• What is the Bioelectrical Impedance Method?
• Muscles, blood vessels and bones are body
• tissues having a high water content that conduct
  electricity easily. Body fat is tissue that has
  little electric conductivity. The Analyzer sends
  an extremely weak electrical current of 50 kHz
  and 500µA through your body to determine the
  amount of fat tissue. This weak electrical
  current is not felt while operating the Body Fat
  Analyzer. The Bioelectrical Impedance Method
  safely combines the electric resistance with the
  distance of the electricity conducted.

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Skin Calipers

• Calipers work by pulling subcutaneous fat (fat
  directly under the skin) away from the muscle
  with the tongs situated at their ends. Several
  predetermined sites are measured by a gauge that
  records the thickness of the pinch created by the
  tongs. An equation can be used to determine
  body-fat percentage, or the skin-fold
  thicknesses, on their own, can be used to gauge
  progress.
• Men Chest, Abdomen, Thigh
• Women Triceps, Waist, Thigh

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Girth and Body Circumference

• Girth measurements are circumference measurements
  taken at a specific body site and recorded. They
  are converted to a constant and then entered into
  a formula to predict percent body fat. The sites
  measured differ depending on a person's age and
  gender.
• For ages 18 to 26 Men measure the right biceps,
  right forearm, and abdomen.
• Women measure the abdomen, right thigh and right
  forearm.

Image from Wikimedia Commons, Ron Mahon, Creative
Commons Attribution 3.0 Unported
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Waist Circumference

• Measuring waist circumference helps screen for
  possible health risks that come with overweight
  and obesity. If most of your fat is around your
  waist rather than at your hips, youre at a
  higher risk for heart disease and type 2
  diabetes. This risk goes up with a waist size
  that is greater than 35 inches for women or
  greater than 40 inches for men.

Image from Wikimedia Commons, Aspen04, Public
domain
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Waist to Hip Ratio

• Waist to Hip Ratio is one way to determine your
  health risk. In addition to measuring your
  waist, measure your hips at the widest part.
  Divide your waist measurement by your hip
  measurement.
• For women a ratio of 0.80 is safe.
• For men a ratio of 0.90 is safe.
• For both men and women, a 1.0 or higher is
  considered at risk, or in the danger zone for
  undesirable health consequences, such as heart
  disease.

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Body Fat Scale

• Professional body fat monitors measure weight,
  body fat percentage, hydration level, lean body
  mass, BMI (body mass index) and more. A
  convenient printer, available with most
  professional body composition analyzers, makes it
  simple to update patient or client records with
  current data.

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BMI Body Mass Index

• Obesity and overweight are commonly defined in
  terms of the body mass index (BMI). BMI is
  calculated using a persons height and weight.
• BMI weight (lbs) x 703/height squared (in2)
• (In Adults)
• BMI of 18.5 to 24.9 is considered to be ideal,
  and anything above this is defined as overweight.
  A BMI greater than or equal to 30 is defined as
  obese.
• Visit the website below to calculate your BMI
• http//www.nhlbisupport.com/bmi/

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Health Hazards and Obesity

• Breathing Difficulties
• Diabetes
• Cancer (many types)
• High Blood Pressure
• Heart Disease/Stroke
• Kidney Disorders
• Shorter Life Span
• Pregnancy Problems in women

• Arthritis
• Hypertension
• High Cholesterol
• Sleep Apnea
• Respiratory Problems
• Surgical Risk
• Prone to infections
• Social Discrimination

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Healthy Weight Loss

• One should try to lose weight by doing it in a
  healthy way. Exercise and a healthy diet are the
  best way to reduce body fat.
• Include a weight training program to help
  stimulate the metabolism.

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Can you lose fat in just one area?

• There is no such thing as spot reduction. You
  cant just lose fat on your hips, back, or
  stomach. As you exercise and eat right, fat will
  decrease all over your body, not just in one
  particular spot.

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Fad Diets and Weight Loss Gimmicks Dont Work!!!

• The world has an unhealthy obsession with 'fad'
  diets. This is due to the American culture's need
  for a magic bullet or solution that provides
  immediate gratification. Technically, a diet
  simply refers to what you eat each day. In the
  truest sense, we are all on a diet daily - the
  question is, is it healthy or not?
• Another drawback of fad diets is that many of
  them don't work at all. Some, such as those based
  on diuretic herbs, simply cause a loss of water
  rather than fat. This water is simply regained
  back by the body and is then retained with a
  vengeance after you are off the diet. This is
  known as rebound weight gain.
• Diets fail because they offer no long-term
  solution.
• 
  http//www.healthstatus.com/articles/Weight_Loss_F
  ads_that_Don_t_Work.html

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Image SusanLesch, CC Attribution-Share Alike 3.0
Unported
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Set Goals, Eat Healthy and Exercise

• No matter what the reason, successful weight loss
  and healthy weight management depend on sensible
  goals and expectations. If you set realistic
  goals for yourself, chances are you'll be more
  likely to meet them and have a better chance of
  keeping the weight off. In fact, losing even 5 to
  10 percent of your weight is the kind of goal
  that can help improve your health.
• Most overweight people should lose weight
  gradually. For safe and healthy weight loss, try
  not to exceed a rate of
• 2 pounds per week. Sometimes, people with
  serious health problems associated with obesity
  may have legitimate reasons for losing weight
  rapidly.

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Key Vocabulary

• Bioelectric Impedence Analysis (BIA) is a
  technique based upon the principle that
  electrical currents travel faster through water.
    Therefore, if a person receives a small
  electrical current in their arms or legs
  (cylinder-shaped areas of the body), individuals
  with more muscle will have faster conductance (or
  current travel) rates.  
• Bod Pod is a very new device that uses air
  displacement to estimate percent body fat. Body
  Composition is defined as the various fat and
  nonfat components of your body.Body Mass Index
  is known as BMI and examines weight in proportion
  to height in an index (kg/m 2 ).
• Fat Mass is adipose tissue (fat)
• Girth Measurements are techniques whereby you
  measure the width or girth of various body parts
  (e.g., upper arm, hip, waist, and wrist) and plug
  the circumferences into a formula, and your body
  composition is estimated.
• Ideal Body Weight means how much you would weigh
  if you had an appropriate percent of body fat.

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Key Vocabulary Continued

• Lean Body Mass consists of parts of the body
  such as connective tissue, muscle, bone, and
  organs.
• Obesity is a condition in which a person has high
  percentage of body fat.
• Overweight - People considered to be overweight
  exceed their desirable bodyweight by 10
  according to height and weight charts.Skinfold
  Calipers are used to measure skinfolds at various
  sites because at least 1/2 of the body's tissues
  are subcutaneous, we can assume that a certain
  width of skinfold tissue equates to an overall
  percent body fat value.
• Underwater or Hydrostatic Weighing is the gold
  standard by which all other techniques are
  compared, is a technique that requires subjects
  to exhale as forcefully as possible to minimize
  air bubbles, and then submerge themselves on an
  underwater scale. Waist Circumference is a more
  current technique where by the circumference of
  the waist, at the widest point from the side
  view, is used to estimate health risk.
• Waist-to-Hip Ratio is a ratio obtained by
  dividing the circumference of the waist (at the
  umbilicus) by the circumference of the hips (at
  the widest point from the side view).