Fitness Components

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Fitness Components
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The 5 Components of Fitness

• 1. Cardiovascular or Aerobic Capacity
• 2. Flexibility
• 3. Muscular Strength
• 4. Muscular Endurance
• 5. Body Composition

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1. Cardiovascular

• The bodys ability to continuously provide oxygen
  to muscles as work is performed over an extended
  period of time.
• Ex Running

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Purpose Of The Cardiorespiratory Endurance
Exercise Program

• To develop the bodys ability to deliver oxygen
  to the working muscles of the body and other
  tissues.
• CRE is the best indicator of overall health
• The most important component of physical fitness
  and health-related fitness

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Acceptable levels of aerobic capacity (cardio)
are associated with a reduced risk of the
following

• high blood pressure
• Coronary heart disease
• Obesity
• Diabetes
• Some forms of cancer

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Training Heart Rate Range

• (220-age)-resting pulse x ____ resting pulse
  target zone

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FIT Principle

• F Frequency (How often)
• 3-5 days a week
• I Intensity (How hard)
• 60-90
• TTime (How long)
• 1 hour

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Components of the CR Exercise Prescription

• Modality
• What form of activity will you choose
• Frequency
• How often
• Intensity
• How hard
• Duration
• How long
• Progression

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ModalityType

• Choose an activity that
• Involves a large proportion of muscle mass
• Maximizes the use of large muscles
• Minimizes the use of small muscles
• Involves whole-body, is repetitive, 20-60 minutes
  duration

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Modality Examples

• Walking/jogging
• Stair climbing
• Cycling
• Swimming (skill specific)
• Selected game activities (i.e., basketball,
  soccer)

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Frequency

• 3 - 5 days/week (normal)
• Frequency is based on current fitness levels, age
  health status, and exercise objectives.
• Low Fitness Level or Cardiovascular Patients
• Several brief activities per day
• High Fitness
• 3-5 times/week
• More than 5 days/week allows for little gain in
  VO2max. Gains???

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Intensity How Hard

• How hard a person exercises is possibly the most
  important component of cardiorespiratory exercise
  prescription.
• How hard a person exercises is directly related
  to the level of cardiorespiratory improvement.

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Intensity 2

• Typically, 50 - 85 of ones capability
• Must tailor intensity to the individual
• Low fit individuals may benefit from low
  intensities.
• Highly conditioned individuals will require
  higher levels of intensity to illicit
  physiological change.

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Procedures for Establishing Intensity

• Percentage of Maximum Heart Rate
• Percentage of Heart Rate Reserve
• Rate of Perceived Exertion (RPE)
• Percent of VO2 Maximum

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Percentage of Maximum Heart Rate

• Maximum heart rate is
• 220-age for males
• 226-age for females
• For a 20 year old male maximum heart rate would
  be 220-20200
• 50 of (MHR) .50 x 200 100

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Percentage of Heart Rate Reserve

• Steps using this method
• Determine maximum heart rate
• Determine resting heart rate
• Determine heart rate reserve(HRR)
• HRR MHR RHR
• Determine appropriate training intensity.
• 50 of HRR .5 x HRR Example

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Example

• 20 year old male.
• MHR 220 20 200
• RHR Heart rate at total rest 60
• HRR 200 60 140
• Training intensity of 50 .50 x 140RHR

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Duration

• 20 - 60 minutes
• Specific guidelines vary depending on individual
  fitness levels and objectives.
• Duration is inversely related to intensity ???

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Determination of Heart Rate

• Electronically
• Palpation

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Electronic Heart Rate Determination

• Requires specialized equipment (i.e., heart
  monitors)
• Advantages include accuracy and continuous
  display.

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Pulse Palpation

• Palpation sites
• Carotid artery (neck)
• Radial artery (wrist)
• Apply light pressure to avoid vagal effect when
  using carotid artery.
• Resting heart rate 30 seconds x 2
• Exercising heart rate 15 seconds x 4 ?

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Aerobic Capacity Tests

• 1. The Pacer Test
• 2. One Mile Run
• 3. The Walk Test

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PACER Standards for Healthy Fitness Zone
AGE MALES of laps Females of laps
14 41-83 23-51
15 51-94 23-51
16 61-94 32-61
17 61-94 41-61
17 61-94 41-61
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One Mile Run Standards for Healthy Zone
AGE Males 1 mile run (Minsec) Females 1 mile run
14 700-930 900-1130
15 700-900 830-1100
16 700-830 800-1030
17 700-830 800-1000
17 700-830 800-1000
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2. Flexibility

• The ability to move joints through a full range
  of motion
• Ex Stretching

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What is Flexibility?

• Definition The range of motion (ROM) of a single
  joint (i.e., knee) or a series of joints (i.e.,
  spine)

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Two Subdivisions of flexibility

• Active Flexibility
• Passive Flexibility

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Active Flexibility

• Also known as dynamic flexibility
• Definition The degree to which the force of a
  muscle contraction can move a joint.

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Passive Flexibility

• Also known as static flexibility
• The range of motion of a joint resulting from
  some external force.
• Passive flexibility is typically greater than
  active flexibility.

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Benefits of Flexibility

• Assists in establishing and maintaining mobility
• Reduce muscle soreness
• Reduce risk of low back pain
• Improves posture

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Benefits of Flexibility 2

• Improves muscle coordination
• Reduces risk of injury
• May allow for improved performance
• Relieves stress and tension

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Factors that influence flexibility

• Genetics
• Joint Structure
• Sedentary living
• Soft Body Tissue
• Age
• Gender
• Muscle Temperature

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Joint Structure

• Movement varies depending on joint structure.
• Limited ROM example, sutures of the scull
• Extensive ROM example, shoulder

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Sedentary Living

• Inactivity leads to low flexibility levels

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Soft Body Tissue

• Muscle tissue
• Excessive bulk (rarely)
• Connective tissue
• Skin, fat
• Scar tissue
• Fat tissue (adipose) acts as a wedge

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Age

• Aging is negatively related to flexibility
• Increased sedentary lifestyle
• Physical changes in tissues
• Chemical structure of the tissues
• Loss of fluid in the tissues
• Increased calcium deposits

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Gender

• Females, in general, are more flexible than males
• Gender differences appear to be joint specific

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Muscle Temperature

• As muscle temperature rises, connective tissue
  becomes softer, allowing for more elongation.
• Soft tissue temperature changes can increase or
  decrease flexibility by as much as 20
• Optimal temperature for muscle elongation 102
  -110 F
• Warm - up before stretching seems warranted

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Procedures of Flexibility Training or Stretching

• Static Stretching (Slow Sustained Stretching)
• Dynamic or Ballistic Stretching
• Proprioceptive Neuromuscular Facilitation (PNF)

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Static Stretching (slow sustained stretching)

• Most common and recommended procedure
• Associated with limited muscle soreness
• May assist in reducing muscle soreness
• Stretch the muscle to the point of slight
  discomfort (overload)
• Hold each stretch for 10 to 30 seconds
• Repeat the stretch 2 to 3 times
• Flexibility exercise sessions should occur 3 to 5
  times per week

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Dynamic or Ballistic Stretching

• Most dangerous of the stretching procedures.
• Involves the use of repetitive, bouncing.
• Virtually abandoned
• May lead to soreness and muscle injury.

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Proprioceptive Neuromuscular Facilitation (PNF)

• Involves
• Isometric contraction
• Contraction and relaxation phases
• Normally performed with a partner
• Hold the isometric contraction 4 to 5 seconds
• Repeat 2- 3 times 3-5 times per week

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Flexibility Tests

• Sit and Reach
• Shoulder Stretch

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Sit and Reach Standards for Healthy
Fitness Zone
Age BOYS sit and reach GIRLS sit and reach
14 8 10
15 8 12
16 8 12
17 8 12
17 8 12
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Shoulder stretch Standards for
healthy zone

• Passing touching fingertips together behind the
  back

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3. Muscular Strength

• The ability of a muscle group to apply a maximal
  force against a resistance one time
• Bench Press
• 150lbs 1 time

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4. Muscular Endurance

• The ability to repeat muscle movement over a
  period of time.
• Arm curls
• 3 x 15 reps

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Three Types of Muscle Tissue

• Smooth
• Hollow organs of the body
• Stomach, blood vessels
• Cardiac
• Found only in the heart
• Skeletal
• Allows for movement

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Hypertrophy

• An increase in muscle mass

Atrophy

• Loss of muscle mass

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Benefits of Resistive Training

• Improved appearance
• Increased strength and endurance
• Hypertrophy (ncrease in lean muscle mass)
• Increased flexibility (ROM)

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Benefits of Resistive Training 2

• Appropriate body composition
• Increased performance in daily living activities
  and potentially sport and game skills
• Increased metabolic rate

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Metabolism

• Includes all energy and material transformations
  that occur within living cells necessary to
  sustain life
• In short, the way the body produces energy
• Metabolism slows with age
• Slowed metabolism is primarily related to a
  sedentary lifestyle

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Basal Metabolic Rate (BMR)

• Basically, the number of calories required to
  sustain life in the resting state
• As lean body mass increases, BMR increases
• Each pound of muscle tissue raises BMR by 30 to
  50 calories every 24 hours
• Each pound of fat burns 2 calories every 24 hours

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Types of Skeletal Muscular Contraction

• Isometric (no change in muscle length)
• Isotonic (weight room lifting)
• Concentric contractions (positive)
• Involves shortening of muscle
• Eccentric contractions (negative)
• Involves lengthening of muscle

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Isometric Contractions

• Contractions that involve no change in length of
  the muscle (a static contraction)
• Involves no skeletal movement
• Involves no joint movement
• The resistance force is greater than the
  contracting force of the muscle.
• Example Pushing outward on the frame of a door.

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Isotonic Contractions

• Dynamic in nature and involve a muscle length
  change
• May be either Concentric or Eccentric

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Factors Effecting Muscular Strength and Endurance
Training

• Muscle Size
• Gender
• Age

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Muscle Size

• The strength that a skeletal muscle can produce
  is related to the cross sectional area of that
  particular muscle.
• Increases in strength results from an increase in
  the size and number of myofilaments (actin and
  myosin)
• Use it or loss it

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Gender

• Women will experience less hypertrophy as a
  result of lower testosterone levels
• Women need not be concerned with appearing like a
  female body builder
• Males, present greater strength, only if they
  have greater muscle mass.

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Age

• A loss of skeletal muscle tissue is associated
  with aging but primarily due to sedentary
  lifestyle
• Loss is somewhat preventable and/or reversible

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Muscle Soreness

• Results from structural damage of the muscle
  tissue or connective tissues.
• It is desirable to have small, microscopic tears
  in muscle tissue
• As the muscle repairs or rebuilds itself, the end
  result is a stronger muscle

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Avoiding Muscle Soreness

• Eliminate or minimize eccentric training
• Eliminate or minimize isometric training
• Begin training using low intensities
• Include stretching in warm-up and cool down
  activity
• Progress slowly

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Repetitions and Sets

• One set is made up of a number of repetitions
• Example One set of 10 repetitions

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Precaution!

• NEVER hold your breath while exerting force when
  weight lifting
• Exhale as you apply force
• Inhale as you recover

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Isometric Training Principles

• Increases strength at a given joint angle
• Train at a variety of joint angles
• Used to be a preferred method of strength
  training for athletes
• Used in rehab settings

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Isotonic Training Principles

• Constant resistance, variable speed of muscular
  contraction
• Most common method of isotonic training is known
  as progressive resistance training.
• All program variations are based on the Principle
  of Overload
• May use free weights or machines

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One Repetition Maximum (1RM)

• Determine your 1RM
• Take 60 of that value and begin with that amount
  of resistance
• 60 will develop some strength but mostly
  endurance
• The closer you work to your 1RM, the greater the
  strength gains and the risk of injury

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Muscular Strength Training

• Requires heavier weights at fewer repetitions
• High resistive loads (greater than 60 of 1RM)
• 3-9 repetitions
• Minimum of 3 sets (beginners may need to start
  with one set, progressing to 2, then 3 sets

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Muscular Endurance Training

• Requires less weight, higher repetitions
• Lower resistive loads (less than 60 of 1RM)
• 15 or more repetitions (gt12 reps, gt16 reps)
• Minimum of 3 set
• Note Muscular strength gains may accompany
  gains in muscular endurance.

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Practical Guidelines for Isotonic Training

• Most popular form of resistive training
• Isotonic movements are used in most daily
  activity
• Involves working through a full ROM
• Resistive weight remains the same, speed of the
  contraction or movement is variable

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Practical Guidelines for Isotonic Training 2

• Warm up
• Adjust equipment
• Exercise large muscle groups first
• Legs or large muscles in the upper body
• Begin any resistive training program slowly and
  with lower intensities.
• Follow the tenets of the Principle of Overload
  and Specificity

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Practical Guidelines for Isotonic Training 3

• Dont hold your breath while exerting force
• Strengthen your weak side by
• Working arms and legs independently
• Isolate the muscle group
• Work through a full range of motion (ROM)
• Protect the back!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
  !

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Practical Guidelines for Isotonic Training 4

• Total body workout
• Should be done no more than 2 - 3 times per week
• May alternate days
• May alternate equipment to save time

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Equipment Used For Isotonic Training

• Free weights
• Weight machines

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Free Weights

• Use a spotter
• Increased chance of injury
• Lack of stability, although it will develop
  better balance and muscular control
• May build strength faster
• Weight increments are easily changed

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Weight Machines

• Weight increments are usually 5 to 10 to 15
  pounds
• The machine controls the line of force
• Machines offer stability
• Fewer injuries
• No spotter required

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Isokinetic Training Principles

• Requires special equipment designed to control
  and maintain a constant predetermined rate of
  muscular contraction
• Computerized - relies on hydrolics
• Characterized by variable resistance and constant
  speed or velocity of the muscular contraction

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Isokinetic Training Principles 2

• Disadvantage COST
• Set rate of contraction based on goals and
  objectives.
• Example Slow contraction speeds produce
  increases in strength at slow speeds of movement
  only.

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Other Strength Training Techniques

• Circuit Training
• Plyometrics
• Calisthenics

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Circuit Training

• Uses a series of 12 to 15 stations
• Rotate through the circuit 3 times
• Consists of combinations
• Weight training
• Stretching
• Calisthenics
• Brief aerobic exercise

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Plyometrics

• Develops muscle explosiveness and forcefulness
• Consists of an eccentric contraction followed by
  a concentric contraction
• Involves hops, bounds, depth jumping
• High probability of injury

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Calisthenics

• The body and its extremities provide resistance
• Often used in aerobic dance routines
• Ab crunches and push ups are examples
• Best suited as a supplement to strength training
  rather than as a substitute
• Is a good approach for a beginner

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Muscle Physiology

• An electrical impulse must be present for a
  muscle to contract
• Motor unit is
• An electrical impulse and all the muscle cells it
  innervates
• As more motor units are called in, the
  contraction increases
• 1RM All motor units are called in

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Muscle Physiology 2

• All or none response
• Sliding filament theory
• Actin and myosin (myofilaments)
• Crossbridges

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Types of Muscle Fibers

• Slow twitch
• Fast twitch

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Type I Or Slow Twitch

• Associated with aerobic activity
• Adapted to sustained contractions
• Smaller than fast twitch
• Appear red under the microscope
• Depend on oxidative metabolism

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Type I Or Slow Twitch 2

• Are resistant to fatigue
• Endurance athletes (long distance runners) have
  more slow twitch fibers

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Type II or Fast Twitch

• Appear white under a microscope
• Associated with anaerobic activity
• Fatigue easily
• Produce fast, powerful contractions

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Type II or Fast Twitch

• Explosive activity
• Successful sprinters have a greater percentage of
  fast twitch fibers
• Associated with anaerobic activity

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What Determines Fiber Type

• Primarily genetics
• Given types of training will not develop more
  fast or slow twitch fibers

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Push-Ups Standards for healthy fitness
zone
AGE FEMALES MALES
14 7-15 14-30
15 7-15 16-35
16 7-15 18-35
17 7-15 18-35
17 7-15 18-35
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Curl-Ups Standards for healthy fitness zone
AGE FEMALES MALES
14 18-32 24-45
15 18-35 24-47
16 18-35 24-47
17 18-35 24-47
17 18-35 24-47
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5. Body Composition

• Lean Body Mass (muscles, ligaments, tendons,
  bones)
• VS
• Body Fat
• (fat is fat)

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Overweight vs. Obesity

• Overweight individuals are those who exceed
  desirable body weight by 10 according to height
  and weight charts.
• Obese people are those who have more body fat
  than they should have

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OVERWEIGHT

• Overweight refers to an excess of body weight
  compared to set standards. The excess weight may
  come from muscle, bone, fat and/or body water

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OBESITY

• Obesity refers specifically to having an
  abnormally high proportion of body fat.
• PROBLEMS RESULTING FROM
• 1 - Diabetes 2 - Hypertension  3 - High
  Cholesterol  4 - Orthopedic problems  5 -
  Cancers associated with it  6 - Increased risk
  during surgery  7 - Joint problems

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Body Mass Index

• A measure of body weight relative to height.

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Body Mass Index

• Tool used to screen the general population
  regarding their risk for chronic disease
• Weight (lbs) x 705 BMI
• Height (in)2

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BMI is another method to assess your body
composition.

• BMI can be used to determine if people are at a
  healthy weight, overweight, or obese.

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Disease Risk According to BMI

• BMI Disease Risk
• lt20.00 Moderate to High
• 20.00 - 21.99 Low
• 22.00 - 24.99 Very Low
• 25.00 - 29.99 Low
• 30.00 - 34.99 Moderate
• 35.00 - 39.99 High
• gt40.00 Very High

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BMI Results

• description / procedure BMI is calculated from
  body mass (M) and height (H). BMI M / (H x H),
  where M body mass in kilograms and H height
  in meters. The higher the score usually
  indicating higher levels of body fat
• scoring
• underweight lt20
• healthy range 20-25
• overweight 25-30
• obese gt30

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Common MythsMyth BMI Measures Body
FatTwo people can have the same BMI, but a
different percent body fat. A bodybuilder with a
large muscle mass and a low percent body fat may
have the same BMI as a person who has more body
fat because BMI is calculated using weight and
height only.These men have the same height,
weight, and BMI, but may have different percent
body fat.
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Body Composition Methods

• Skinfold Measurements
• Underwater Weighing
• Bioelectrical Impedence
• Bod Pod (Air Displacement)
• Dual Energy X-Ray Absorptiometry (DEXA)
• Near Infrared Interactance (NIR) Futrex 5000

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Skinfold Measurements

• Description This method is the most widely used
  body composition testing method for assessing
  percent body fat. Equipment used for this
  assessment includes a skinfold caliper. A
  Skinfold Caliper is designed specifically for
  simple accurate measurement of subcutaneous
  tissue. Either a 7 or 3 site skinfold may be
  assessed.

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7 site skinfold

• chest
• triceps
• subscapular
• axilla
• suprailiac
• abdomen
• thigh

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3 site skinfold

• (Men)
• chest
• abdomen
• thigh
• (Women)
• tricep
• suprailiac
• thigh

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Advantages

• Easy to use once skill has been mastered
• Does not require much time
• Noninvasive method
• Inexpensive way of estimating percent body fat

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Disadvantages

• Technical sources of error
• Mostly concerned with subcutaneous fat (under the
  skin)
• May not be an ideal measurement for those who are
  obese and very lean

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Hydrodensitometry (Under water weighing)

• Used to be considered the most accurate
• 2.5 if done with experienced subjects
• Considered a lab technique Two-component Model

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Hydrodensitometry

• BD BW/BV
• Body weight measured on a regular scale
• Body volume measured using hydrostatic
  (underwater) weighing accounting for water
  density and air trapped in lungs

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Procedures

• 1. Wear light clothing (swimsuit)
• 2. Use bathroom prior to weighing
• 3. Calibrate scale
• 4. Weight the chair or seat and equipment
• 5. Measure water temp
• 6. Remove all air from clothing

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Procedures

• 7. Sit in seat
• 8. Submerge
• 9. Blow all air out of lungs and remain still
• 10. 3-10 trials average of the highest three
• 11. Subtract weight of apparatus from average
  UWW

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UNDERWATER WEIGHING TECHNIQUE
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Percent Body Fat

• MEN
• Excellent 10 - 12
• Good 12 - 17
• Average 17 - 22
• Overweight 22 - 27
• Obese gt 27
• Essential 3

• Women
• Excellent 15 - 17
• Good 17 - 22
• Average 22 - 27
• Overweight 27 - 32
• Obese gt 32
• Essential 12