Body Composition

Differentiate between essential fat, storage fat and fat-free mass

Essential Fat: makes up about 3-5% of total body weight in men and about 8-12% in women Storage Fat: non-essential body fat, accumulates in adipose tissue Fat-Free Mass: anything in the body that is not fat, ex: muscle, bone, connective tissue, organ tissues, water and teeth

Calculate desirable body weight (when given current body weight, current body composition and desired goal body composition)

GoalWeight = CurrentFatFreeMass 1 - Goal%Fat(decimal - format)

Identify the functions of body fat

Main source of energy in the body Cushions organs Helps regulate body temperature

Define the term "body composition.

the body's relative amounts of fat and fat-free mass

Differentiate between the 2 general fat distribution patterns

> "Apple Shape" = Fat is generally concentrated in the abdominal region. Excess fat in this region increases risk of stroke, high blood pressure, diabetes, early-onset heart disease, certain cancers, and mortality. > "Pear Shape" = Fat is generally concentrated in the hips, buttocks, and thighs. Excess fat in this region increases risk of stroke, high blood pressure, diabetes, early-onset heart disease, certain cancers, and mortality.

Identify the recommendations for healthy body weight and body fat:

> Consult a physician > Establish a body composition goal to reach and maintain > Exercise regularly > Eat a healthy, nutritious diet

Define and calculate Body Mass index (BMI)

Body Mass Index is a measure of relative body weight correlating highly with more direct measures of body fat, calculated by dividing total body weight (in kilograms) by the square of body height (in meters).

Differentiate between body weight, body composition, and percent body fat

Body Weight: the actual weight in pounds of a person that includes all tissues Body Composition: the body's relative amounts of fat and fat-free mass Percent Body Fat: the percentage of total body weight that is composed of fat

List the components that comprise fat-free mass

Comprises all the body's nonfat tissues: bone, water, muscle, connective tissue, organ tissues and teeth

Identify methods of assessing body composition and advantages and disadvantages of each

BMI, Underwater Weighing, the Bod Pod, Skinfold Measurements, Bioelectrical Impedance Analysis (BIA), Advanced Techniques (DEXA and TOBEC) BMI > Advantages: Useful for classifying the health risks of body weight if you don't have access to more sophisticated methods > Disadvantage: Doesn't distinguish between fat weight and fat-free weight Underwater Weighing > Advantages: Percentages of fat and fat-free weight are calculated from body density > Disadvantage: +3% margin of error Bod Pod > Advantages: Measures body composition by air displacement (plethysmography) > Disadvantages: +2-4% margin of error Skinfold Measurements > Advantages: Simple, inexpensive and practical > Disadvantages: +4% margin or error by skilled technician Bioelectrical Impedance Analysis (BIA) > Advantages: Sends small electrical current through the body and measuring the body's resistance for it. Fat-free tissues, where the most body water is located, are good conductors of electrical current, whereas fat is not > Disadvantages: +4-5% margin of error Advanced Techniques (DEXA and TOBEC) > Advantages: Dual-energy X-ray absorptiometry (DEXA) works by measuring the tissue absorption of high and low energy X-ray beams > Disadvantages: +2% margin of error > Advantages: Total body electrical conductivity (TOBEC) estimates lean body mass by passing a body through a magnetic field > Disadvantages: Seldom available to the average person

Discuss the importance and impact of body fat and overall health (what are the risks associated with excess body fat)

> Metabolic Syndrome (Insulin Resistance Syndrome) > Diagnosed if person has 3 out the 5 key factors: large waistline, high fasting blood sugar and high triglycerides > Associated Conditions: Chronic Inflammation, Erectile Dysfunction and Fatty Liver Disease Premature Death > Obesity is associated with increased risk of death from many types of cancer > Other associated health problems include: Hypertension, Impaired Immune Function, Gallbladder and Kidney Disease, Skin Problems, Sleep and Breathing Disorders, Erectile Dysfunction, Pregnancy Complications, Back Pain, Arthritis, and Bone/Joint Disorders Body Fat Distribution > The distribution of body fat (the locations of fat on the body) > Excess fat in the abdominal area increases the risk of Diabetes, Stroke, High Blood Pressure and certain cancers > Apple and Pear Shaped Bodies Performance of Physical Activities > Physical Activity becomes difficult because moving the body through everyday activities entails working harder and using more energy > Don't have the muscular strength, endurance and flexibility Emotional Wellness and Self-Image > Can affect psychological as well as physical wellness > Being perceived as fat can be a source of judgment, ostracism, and sometimes discrimination by others > Contributes to psychological problems such as depression, anxiety, and low self-esteem

Differentiate between underweight, healthy weight, overweight and obese

> Underweight = being at a lower than optimal weight for your body, <18.5 BMI > Healthy weight = being at a normal weight for your body, 18.5-24.9 BMI > Overweight = being at a higher weight than optimal weight for your body, 25-29.9 BMI > Obese = being at a much higher weight than optimal weight for your body, >30 BMI