Designing Weight Management and Body Composition Programs

1
Designing Weight Management and Body Composition
Programs

• KNR 308, Exercise Programming

2
Definitions

• Obesity
• An excessive amount of body fat relative to body
  weight
• Body mass index of 30 or greater
• Percentage of body fat greater than 25 for males
  and 35 for females
• Overweight
• A weight that is greater than the standard given
  for normal weight
• Weight relative to height (Metropolitan Weight
  charts)
• Body mass index between 25 and 29.9

3
Definitions

• Underweight
• A body weight that is less than a normal range
  for a given height
• Body mass of less than 18.5
• Eating disorders
• Anorexia nervosa
• Bulimia
• Overeating

4
Trends in Body Composition

• Americans of all ages are getting fatter
• Approximately 97 million people in the U.S. are
  considered overweight or obese
• This trend is also seen in most developed
  countries in the world.
• Increase in health costs directly linked to
  obesity via its health consequences
• Eating disorders are also on the increase
• Altering body composition is the most frequently
  listed goal of a fitness program

5
Causes of Obesity

• Excessive intake of calories
• Portion size
• Type of foods
• Inadequate caloric expenditure
• Activities of daily living require few calories
• Leisure time activity now related to sitting
• Many obese individuals dislike physical activity
• Changes in resting metabolism
• Genetic predisposition

6
Determining Body Composition

• Measure height and weight
• Without shoes, minimal clothing
• Measure waist circumference and/or waist to hip
  ratio
• Measure skinfolds or body circumferences
• Use other technology only if available and only
  if proper requirements met
• Bioelectrical impedance
• Bod Pod

7
Determination of Optimal Body Weight

• A tricky propositionwhat a person might want may
  not be realistic
• Large amounts of weight loss might be needed to
  be in a healthy range, but might not be possible
  for your client
• Aim to reach a healthy BMI or healthy of body
  fat
• Set smaller goals that could be reached in
  shorter amounts of time
• 5 pounds in 6 weeks, 10 pounds in 12 weeks

8
Determination of Optimal Weight

• If you know the individuals body fat
• 1. Multiply current weight by current fat
• 2. Subtract lbs of fat weight from total fat to
  get to lbs of lean weight
• 3. Divide that number by subtracting desired
  fat by 1.
• Example
• Sam weighs 216 lbs. and is 25 fat
• 216 x .25 54 lbs of fat 216-54162
• Sams desired fat is 20-22
• 1-.20.80 1-.22.78
• 162/.80 203 lbs 162/.78208 lbs
• Sam needs to lose between 8-13 lbs to reach his
  ideal

9
Exercise Prescription for Fat Loss

• Mode
• Type 1 or 2 Aerobic activity
• Some type of resistance exercise
• Intensity
• Light to moderate, 50-75 of VO2reserve
• Duration
• At least 30 minutes, up to 60 if possible
• Does not need to be continuous
• Need to expend at least 200-300 calories per
  session
• Frequency
• 3 times/week is minimum, 5-7 times/week is optimal

10
How long will it take for Sam to expend 300
calories?

• Sams exercise prescription is for him to work
  out at 6 METS
• Convert METS to VO2, then to L/min.
• Multiply L/min by 5 to get to calories expended
• 6 METS21ml.kg.min
• 21 x 98kg 2058 ml.min
• 2058/10002.06 L.min
• 2.06 X 5 10.3 calories per minute
• 300 calories/ 10.3 calories per minute 29
  minutes
• Sam needs to exercise for approximately 30
  minutes to expend 300 calories