PERSONAL FITNESS

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MFT
PERSONAL FITNESS
Lesson 14
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Personal FitnessLesson 14 (lab)

• Review Lesson 13 and Homework
• LO 1 Perform a BC assessment (SKF tape)
• LO2 Identify healthy standards for BF
• LO3 Aging trends for muscle mass and bone
  density
• LO4 Principles for healthy weight loss
• Review

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LO 1 Perform a BC assessment (SKF tape)
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Body Composition - Definition
Refers to the fat and nonfat (lean body mass)
components of the human body
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Height Weight Relationship
Overweight - excess amount of weight against a
given standard such as height (overweight doesnt
necessarily mean over fat)
Obesity - chronic health problem characterized by
excessively high amount of body fat in relation
to total body weight (high BF)
BF (not weight) is key - increased BF usually
means decreased performance and increased health
risk
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Body Composition Techniques Strengths
Limitations
Bioelectrical Impedance
Hydrostatic Weighing
Dissection Calorimetry
Girth Measurements
Skinfold
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Dissection Calorimetry
Procedure Dissect, burn, measure heat produced,
analyze ash Strengths True precise method for
that one person Limitations Death Valid only
for that one cadaver
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Hydrostatic Weighing
Procedure Weight dry, weight underwater, body
density --gt fat Strengths The gold standard
for years Other techniques validated against
this method Weaknesses Relatively expensive
equipment Requires lots of training Very time
consuming
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Skinfold
Procedure
Subcutaneous Fat - about 1/2 of total BF Sum of
skinfolds (mm) are correlated to BF HW
Estimates of this tissue provides validand
reliable estimate of BF
Strengths
Calipers moderately expensive Training is
required to use calipers Time consuming Standardiz
ation requires extensive training
Limitations
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Girth Measurements
Procedure Measure circumferences at various
body sites Circumferences correlated to BF
from hydrostatic weighing Strengths Standard
measuring tape - accurate with little
practice Limitations Invalid for some groups
(athletes very thin very obese) Army -
adjusted BF limits to compensate for
inaccuracies
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LO 1 Army Tape Test Procedure, Strengths
Limitations

• Female Equation
• Uses HT, WT, Girths (neck, wrist, forearm and
  hips)
• As HT, neck, wrist and forearm measurements
  increase, BF decreases
• As WT and hip measurements increase, BF
  increases
• Male Equation
• Uses HT, WT, Girths (neck and waist)
• As HT and neck measurements increase, BF
  decreases
• As WT and waist measurements increase, BF
  increases

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LO 1 Army Tape Test Procedure, Strengths
Limitations

• Low cost
• Reliable (consistent) measurements with
  minimal training
• Acceptable accuracy for average population
• - Less accurate for extremes in build
• (Heavy-short-lean thin obese)
• - Army must allow for error by lowering BF
  standards (Males 22, Females 32)

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LO2 Identify healthy standards for BF
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LO 2 BF Gender, Health, Performance
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LO 2 BF Gender, Health, Performance

• Males apple shape
• Store fat in abdominal area.
• Higher health risk but lower total BF than
  females. Why?
• Females pear shape
• Store fat in legs, hips, and gender-specific
  areas.
• Lower health risk but higher total BF than
  males.
• Why?

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LO3 Aging trends for muscle mass and bone
density
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LO3 Aging trends for muscle mass and bone
density

• As age increases, activity decreases
• Maintain same caloric intake
• LBM decreases, FM increases
• Decrease in bone density
• Decrease in weight bearing exercise
• Dairy products upset digestion

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LO4 Principles for healthy weight loss
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Step 1
Determine Lean Body Mass (LBM)
1. Fat Weight (FW) current weight X BF (in
decimal) 2. LBM (lbs.) current weight - FW 3.
Example FW 180 lbs. X .18 32.4 LBM 180
lbs. - 32.4 147.6 lbs.
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Steps 2 3
Calculate Desirable BW
1. Desirable BW LBM/1-desired BF (in
decimal) 2. Example Desirable BW 147.6
lbs./(1- .15) Desirable BW 173.65
Calculate Desirable Fat Loss
Desirable Fat Loss Current BW - Desirable
BW Example 180 lbs. - 173.65 6.35 lbs.
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Key elementsto healthy eating

• Variety
• Moderation
• Balance
• Adequacy
• Density
• Energy control .

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Determininghealthiest weight

• Height-weight tables
• Metropolitan 1983 tables
• Body Mass Index (BMI)
• Weight history and family health history
• Body composition
• Demand of the sport
• Strength and fatigue factors

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Hallmarks for concernfor overweight

• BMI gt25 and positive family/personal hx.
• When performance is compromised
• Subjective performance evaluation
• Injuries, center of gravity is altered
• Murmurs from fellow athletes
• Coach? Administrator? Parent?
• Just feel I should/want to be like others

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How to lose weight in a healthy and successful
way.

• Turn off the television
• Replaces activity with inactivity
• Stimulates eating
• Isolates you from others
• Home Shopping Channel and infomercials with
  testimonials

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Find a plan that meets your needs, medical hx,
lifestyle

• Eating plan
• Must meet individuals needs
• Promote balance and healthy foods
• Cannot focus on only 1 type of food or nutrient
• Promote an ? awareness of nutrition and habits
• Can meet lifestyle needs
• Basis for lifelong eating
• Promote 1/4 to 1-1/2 wt loss per week
• Activity plan
• Same principles as eating plan

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Critical factors to ? weight

• Weight training program Individualized
• PRE progressive resistive exercise
• Designed for overall ? mm mass or to optimize
  force production for specific sport
• Eating program Prioritize eating as an issue
• Add 250-500 cals/day
• Physiological limitation for nutrient absorption
• Eat multiple small meals. Dont forget to eat!
• Accept feeling a bit too full.

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Who are successful losers?

• For those who have lost gt 30 lbs and kept it off
  for at least 1 year
• Almost all used physical activity
• Most common diet strategies
• Limit certain foods (88)
• Limit quantities of food (44)
• Count calories (44)
• Average fat intake 24 of calories

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Predictors of weight loss

• Vigorous exercise
• TV watching associated with weight gain
• ? in nutrients Refined sugar, total fat,
  cholesterol,
• ? in foods Medium fat dairy, eggs, visible fat
• ? in nutrients Total and non-sucrose (sugar)
  simple carbohydrate, fiber
• ? in foods Low fat dairy, bread, cereal, fruit,
  vegetables

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How to lose weight in a healthy successful way.

• Recognize that no particular food is magical or
  evil.
• Dont be in such a hurry ¼-½ lb./wk produces
  best long-term results.
• Choose an energy level for you
• Not lt 1200 cals for women, 1500 cals for men
• Try reducing fat (40 gm for women, 55 gm for men)
  and boosting protein (1/2 gm/pound).
• Accept slips.

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Successful weight loss (cont.)

• Eat breakfast
• Dont be naïve
• Be aware of portion sizes
• Be gentle and firm with yourself
• Look at lifestyle . . . yours . . . family . . .
  and friends!
• Assess your level of readiness

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Review
LO 1 Perform a BC assessment (SKF tape)
LO2 Identify healthy standards for BF LO3
Aging trends for muscle mass and bone
density LO4 Principles for healthy weight loss