Body Composition

1
Body Composition Weight Management Overview

• PEP 418
• University of Idaho

2
What is Body Composition?

• Body Composition is
• The proportion of ___________________ (muscle,
  bone, and water) in the body.
• Fat Mass ___________________________.
• Fat-Free Mass _______________________.
• Body Composition is usually recorded as
  ____________________.

3
How much is too much?

• ____________ is the total body weight over the
  recommended range for good health.
• ____________ is a more serious degree of
  overweight.
• These two classifications can be estimated using
  either height weight formulas or body
  composition.

4
What is a Healthy Body Comp.?
5
So, what should I really be interested in?

• Body Composition measures are ___________________
  than measures derived from height and weight
  alone.
• Therefore, Body Weight is ____________ to know as
  Body Composition.

6
We are getting FATTER!

• Is there any surprise by the fact that obesity
  and overweight rates have skyrocketed over the
  past 50 years?
• Consider this
• More time spent in sedentary
• work and leisure
• More driving
• Less PE in school and less
• exercise after high school
• Fast Food and Portion Sizes
• Supersize me Sucka!

7
What does this mean?

• Obesity causes more than ____________ premature
  deaths each year in the US.
• Obesity costs the US over ____________ annually.
• If we continue on our current path, obesity will
  soon surpass smoking as the ______________________
  ____________ among Americans!

8
Obesity and Risk of Disease

• Obese people have a significantly higher
  _____________ than non-obese people.
• This is probably due to the fact that blood fat
  levels are higher, which can _____________________
  ____________________.
• Obesity is also linked to increased hypertension,
  impaired immune function, sleep and respiratory
  disorders, pregnancy complications, etc.
• And the big winner obesity is a sure path to
  _________________!

9
What about being skinny then?

• Having a body comp. that is ______________________
  ___ can also lead to problems.
• Extra leanness is linked with a multitude of
  reproductive, circulatory, and immune system
  disorders.
• Muscle wasting and fatigue are other possible
  complications.
• For women, too low body fat can contribute to
  ___________________________________.

10
To effectively control your Body Comp., you must
know how to ASSESS it

• ____________________
• Body Composition Tests
• _____________________
• _____________________
• _____________________
• Body Fat Distribution
• _____________________
• _____________________

11
Body Mass Index

• Uses height and weight estimates to predict
  body fat based upon population norms.
• Advantages
• Convenient
• Can test large groups easily.
• Disadvantages
• Does not provide Body Fat.
• For average people it can be an
  _________________________________________________!
  
• For healthy, active people, especially those who
  lift weights, __________________________!

12
Body Comp. Techniques

• Hydrostatic/Underwater Weighing
• Weigh someone outside of water, weigh them in
  water, then use an equation to estimate
  ________________, then calculate body fat.
• Muscle is more dense than water, fat is less
  dense compared to water, i.e. fat floats
• Advantages
• Considered the ________________ for indirectly
  estimating body fat (___________________).
• Disadvantages
• Difficult to test large groups efficiently.
• Equipment may be expensive and hard to come by.
• _____________________ (as a tester and a
  participant).

13
Body Comp. Techniques

• Skinfold measurements
• Use calipers to pinch-n-pull skin and
  subcutaneous fat away from muscle, record
  _____________ in mm.
• Using different sites and equations, sum of all
  the measurements estimates Body Density, then
  BF.
• Advantages
• More convenient, cheaper, and accessible than
  hydrostatic weighing.
• Can be fairly accurate when performed by an
  experienced tester (__________________).
• Disadvantages
• Tester must have a ton of experience to produce
  valid and reliable results.

14
Body Comp. Techniques

• Bioeletrical Impedance Analysis (BIA)
• A small-voltage electrical current is sent
  through part of the body.
• ____________ conducts the current well, _________
  impedes it.
• The longer it takes the electrical current to
  pass through your body, the fatter you are.
• Advantages
• Most convenient, and potentially cost-effective,
  body comp. technique.
• Very little tester experience is required.
• Fairly accurate under the right conditions
  (__________________).
• Disadvantages
• Too many assumptions!
• __________________________ (upper vs lower vs
  full body).
• _______________ and ______________ significantly
  affect results.

15
Body Comp. Techniques

• Other methods of body comp. assessment include
• The BodPod uses ___________________ to estimate
  body density, then calculates BF.
• DXA technique uses __________________ to
  estimate body comp.
• TOBEC uses __________________ to estimate body
  comp.

16
Body Fat Distribution

• Waist Circumference
• Waist-to-Hip Ratio
• Both rely on apple and pear morphology stats
  in formulas that estimate risk associated with
  ________________________.
• Scores higher than the recommended cut-offs
  ______________________________________.
• Advantages
• Convenient, cheap, and easy to assess.
• Can test large groups quickly.
• Disadvantages
• Assumes a lot.
• Does not provide Body Fat.

17
How can I control my Body Composition?

• __________________________________________________
  __________________ are controllable factors AND
  THE KEY TO SUCCESS!
• It is important not to underestimate the role of
  nutrition in this equation!
• There is no spot reducing, no magic pills, no
  shortcuts, and no liposuction remedies that will
  reduce and/or keep body fat off in a safe and
  effective manner!