Personal Health Promotion- Chapter 6

How Can I Evaluate My Body Size and Shape?

1. Calculate Your Body Mass Index (BMI) but Understand Its Limitations 2. Measure Your Body Circumferences 3. Identify Your Body's Patterns of Fat Distribution

How Can I Change My Body Composition?

1. Determine Whether Your Precent Body Fat is Within a Healthy Range 2. Set Reasonable Body Composition Goals 3. Follow a Well-Designed Exercise and Nutrition Plan 4. Monitor Your Body Size, Shape, and Composition Regularly [body size/shape, weight, circumference, BMI, percent body fat]

Bod Pod

an egg-shaped chamber that uses air displacement to determine total body volume, total body density, and percent body fat

Storage Fat

body fat stored in tissue near the body's surface and around major organs that is not essential but does provide energy, insulation, and padding - depends on factors such as lifestyle and genetics - men and women have similar amounts of storage fat by may differ in the location of larger fat stores

Essential Fat

body fat that is essential for normal physiology functioning (includes fats in the brain, muscles, nerves, bones, lungs, heart, and digestive and reproductive systems) - men need a minimum of 3 to 5 percent essential body fat - women need 12% because of reproductive system related to fat deposits in their breasts, uterus, and elsewhere

Fat Mass

body mass that is fat tissue (adipose tissue)

Lean Body Mass

body mass that is fat-free (skin, muscle, bone, organs, and body fluids)

Percent Body Fat

percentage of total weight that is fat tissue [PBF = weigh of fat/total body weigh]

Body Composition

the relative amounts of fat and lean tissue in the body - estimating body composition involves determining you lean body mass, fat mass, and percent of body fat

Android

("apple-shaped") [men] excess body fat distributed primarily on the upper body and trunk - has greater risks developing chronic diseases that a person with gynoid pattern obesity

Gynoid

("pear-shaped") [women] excess body fat is distributed primarily on the lower body [hips and thighs] - higher waist circumferences due to excess abdominal fat

Bioelectrical Impedance Analysis

(BIA) a technique that distinguishes lean and fat mass by measuring the resistance of various body tissues to electrical currents

Body Mass Index

(BMI) a number calculated from a persons weight and height that is used to assess risk for health problems - underweight: BMI of <18 - normal weight: BMI of 18.5 to 24.9 - overweight: BMI of 25.0 to 29.9 - obese . class I: BMI of 30.0 to 34.9 . class II: BMI of 35.0 to 39.9 . class II: BMI of >40.0

Dual-Energy X-Ray Absorptiometry

(DXA) a technique using two low-radiation x-rays to scan bon and soft tissue (muscle, fat) to determine bone density and to estimate percent body fat (body composition)

Waist-to-Hip Ratio

(WHR) waist circumference divided by hip circumference - a higher WHR is associated with more health risks (men 0.94 or more and women 0.82 or more) [NOTE: wait circumference is preferred because it is simpler, its relationship with abdominal fat, and its strong association to disease risk factors

BMI Limitation

- the limitation with using BMI to assess "fitness" and "fatness" is that they do not differentiate between mass and lean mass - BMI is determined by height and weight

Why Do My Body Size, Shape, and Composition Matter?

1. Knowing Your Body Composition Can Help You Asses Your Health Risks 2. Evaluating Your Body Size and Shape Can Help Motivate Healthy Behavior Change

What Methods Are Used to Assess Body Composition?

1. Skinfold Measurements 2. Dual-Energy X-Ray Absorptiometry 3. Hydrostatic Weighing 4. Air Displacement (Bod Pod) 5. Bioelectrical Impedance Analysis

Skinfold

a fold of skin and subcutaneous fat that is measures with calipers to determine the fatness of a specific body area

Calipers

a handheld and spring-loaded instrument with calibrated jaws and a meter that reads skinfold thickness in mL

Hydrostatic Weighing

a technique that uses water to determine total body volume, total body density, and percent body fat

Subcutaneous Fat

adipose tissue that is located below the surface of the skin - associated with metabolic diseases

Visceral Fat

adipose tissue that surrounds the organs in the abdomen - associated with metabolic diseases - stronger relationship to disease risk