Post on 15-Jan-2016
PART II:PART II:Body Body CompositionComposition & &WeightWeight
II. BODY II. BODY COMPOSITIONCOMPOSITIONA. Body Fat:A. Body Fat:Amt. Determined byAmt. Determined by SIZE & NUMBER of Fat CellsSIZE & NUMBER of Fat Cells - -
ADIPOCYTESADIPOCYTESThis Number is fixed by AdulthoodThis Number is fixed by Adulthood
B. Fat-Free Weight (FFW)B. Fat-Free Weight (FFW)LEAN- BODY MASSLEAN- BODY MASS: Skeletal Muscles
Bones, Organs, other tissue Lean Body Mass still includes some fat for structures- cell membranes, nerves, etc.- but NOT fat Storage
LEAN BODY MASS-LEAN BODY MASS-FFWFFW
Ave%Ave% = = 85% Men, 75% Women85% Men, 75% Women by WTby WT
AID to PERFORMANCE!AID to PERFORMANCE! If Weight Bearing or Movement is Important, If Weight Bearing or Movement is Important,
LBW/FFW is CriticalLBW/FFW is Critical More Muscle = More ForceMore Muscle = More Force
Muscle Type Determines ExposivenessMuscle Type Determines Exposiveness
BODY FATBODY FAT Ave % : Ave % : Men = 15%, Women: 25%Men = 15%, Women: 25%
by Wgt.by Wgt.
Athletes = LOWER (6-9% Marathon)Athletes = LOWER (6-9% Marathon)
NO RELATIONSHIP BETWEEN BODY FAT AND NO RELATIONSHIP BETWEEN BODY FAT AND PERFORMANCE!PERFORMANCE!
EXCESS BODY FAT = WEIGHT ONLY!EXCESS BODY FAT = WEIGHT ONLY!
Usual MethodsUsual Methods Best to Least AccurateBest to Least Accurate
1. Hydrostatic Weighing1. Hydrostatic Weighing - Most Accurate but- Most Accurate but
Expensive and Impractical in the FieldExpensive and Impractical in the Field
2. Skin Fold Caliper2. Skin Fold Caliper - Acceptable Field Base - Acceptable Field Base Electronic/Manual, (Tatoos)Electronic/Manual, (Tatoos)
ASSESSMENT of Body ASSESSMENT of Body FatFatASSESSMENT of Body ASSESSMENT of Body FatFat
Skin Fold Skin Fold CaliperCaliper
Best Known Method for Body CompositionBest Known Method for Body Composition
Estimates % of Body Fat from Estimates % of Body Fat from Subcutaneous Fat measures Subcutaneous Fat measures
as determined by the:as determined by the: SKINFOLD THICKNESS (mm)SKINFOLD THICKNESS (mm)
Use SKINFOLD CALIPERS-Use SKINFOLD CALIPERS-Triceps, Scapula, AbdomenTriceps, Scapula, Abdomen
Hydrostatic Hydrostatic WeighingWeighingDIFFICULT but MOST ACCURATEDIFFICULT but MOST ACCURATE
Measure total body weight under waterMeasure total body weight under water
Determine Determine Density of weightDensity of weight--
Estimates % Body FATEstimates % Body FAT from knowing from knowing DensityDensity
Fat is less dense than MuscleFat is less dense than Muscle
DENSITYDENSITY= Mass per Unit Volume D = M/V= Mass per Unit Volume D = M/V
ex. ex. sand in watersand in water
ANTHROPOMETRICANTHROPOMETRIC MeasuresMeasures + formulas+ formulas
Chest Width/ Chest Depth/ Wrist Width/Ht/WtChest Width/ Chest Depth/ Wrist Width/Ht/Wt
Estimate Minimal Weight RequirementsEstimate Minimal Weight Requirements
1. 1. Tcheng/Tipton MethodTcheng/Tipton Method - - Research Research based on Wrestlers-based on Wrestlers-
ANTHROPOMETRICS:ANTHROPOMETRICS:Chest Width/ Chest Depth/ Wrist Width/Ht/WtChest Width/ Chest Depth/ Wrist Width/Ht/Wt
2. 2. LohmanLohman - - Skin FoldsSkin Folds (less Accurate) (less Accurate)
Predicting IDEAL Predicting IDEAL WeightWeightPredicting IDEAL Predicting IDEAL WeightWeight
Energy- Balance Energy- Balance IssuesIssues
ENERGY BALANCE:ENERGY BALANCE:FOOD INTAKE = ENERGY OUTPUTFOOD INTAKE = ENERGY OUTPUT
POSITVE BALANCE:POSITVE BALANCE:
INTAKE is GREATERINTAKE is GREATER than OUTPUT than OUTPUT
NEGATIVE BALANCE:NEGATIVE BALANCE:OUTPUT is GREATEROUTPUT is GREATER than INTAKE than INTAKE
Sound Nutritional Diet and ENDURANCE WorkSound Nutritional Diet and ENDURANCE Work NO PROLONGED FASTS!NO PROLONGED FASTS!
1 Estimate Daily Calorie/Work LevelsEstimate Daily Calorie/Work Levels
2 Reduce Intake by 500-1000 Calories = Reduce Intake by 500-1000 Calories = 2/3 lbs per week2/3 lbs per week
3 Exercise the Large MusclesExercise the Large Muscles
ACSM Weight Loss ACSM Weight Loss GuidelinesGuidelinesACSM Weight Loss ACSM Weight Loss GuidelinesGuidelines
ACSM Weight Gain ACSM Weight Gain GuidelinesGuidelinesACSM Weight Gain ACSM Weight Gain GuidelinesGuidelines
Estimate Daily Calorie/Work LevelsEstimate Daily Calorie/Work Levels
Increase Intake by 1000-1500 CaloriesIncrease Intake by 1000-1500 Calories = 2/3 lbs per week= 2/3 lbs per week
6000 calories might be REALISTIC6000 calories might be REALISTIC
Add Calories over MANY MealsAdd Calories over MANY Meals
Exercise to BUILD MUSCLEExercise to BUILD MUSCLE
Pathogenic Weight Pathogenic Weight ControlControl
Most Affected-Most Affected-
Gymnists/Wrestlers/CheerleadersGymnists/Wrestlers/Cheerleaders
FastingFastingVomitingVomitingFluid RestrictionFluid RestrictionLaxativesLaxativesExcessive RunningExcessive RunningSweating- DehydrationSweating- DehydrationDiet PillsDiet Pills
PART III:PART III:
DEHYDRATIONDEHYDRATION
And And
HEAT HEAT PROBLEMSPROBLEMS
HEAT ILLNESSHEAT ILLNESS--A Condition resultingfrom Increased Body Temp
DEHYDRATIONDEHYDRATION A Condition resulting from Excessive Loss of Water
StrengthStrength Muscular EnduranceMuscular Endurance Plasma/Blood VolumePlasma/Blood Volume Cardiac FunctionCardiac Function Oxygen ConsumptionOxygen Consumption Thermoregulatory FunctionThermoregulatory Function Renal Blood FlowRenal Blood Flow Glycogen StoresGlycogen Stores ElectrolytesElectrolytes
ACSM - Dehydration CausesACSM - Dehydration CausesACSM - Dehydration CausesACSM - Dehydration Causes
Decreased:
Heat IlnessHeat Ilness: : Heat crampsHeat cramps SYMPTOMS
Disabling muscular Disabling muscular cramps cramps
**** Heavy Sweating, Heavy Sweating, Fatigue/NauseaFatigue/Nausea
Thirst/ Normal BP/ Alert Thirst/ Normal BP/ Alert
Normal body Normal body temperature or temperature or slightly elevatedslightly elevated
TreatmentTreatment
4–8 oz of cold water 4–8 oz of cold water every 10–15 minutesevery 10–15 minutes
avoid caffeine bev. avoid caffeine bev.
Move to shade Move to shade
Remove as much Remove as much clothing/ equipment as clothing/ equipment as possible possible
Heat IlnessHeat Ilness:: Heat ExhaustionHeat Exhaustion SYMPTOMS TreatmentTreatment
Give 16 oz of cold Give 16 oz of cold water for each pound water for each pound of weight lost of weight lost
Move to a cool place Move to a cool place
Remove as much Remove as much clothing/ equipment clothing/ equipment as possible as possible
Cool (e.g., with ice Cool (e.g., with ice baths, ice bags) baths, ice bags)
*Sweating Sweating // Dizziness Dizziness
*Headache- Headache- Nausea Nausea
ConfusionConfusion *Extreme WeaknessExtreme Weakness
Clammy/skin-Flushed Clammy/skin-Flushed Rapid HR/Rapid HR/ Shallow Shallow
breathing breathing
** Body temperature Body temperature of 100.4–104ºFof 100.4–104ºF
Heat IlnessHeat Ilness:: HEAT STROKEHEAT STROKE ** ShockShock
SYMPTOMS LIFE THREATENINGLIFE THREATENING* Sweating STOPS- Hot
DRY SKIN* Staggering/Collapse* Headache- Nausea
Confusion- UNCONS* Delirium Delirium ** Hallucinations Hallucinations* Body temperature Body temperature
104ºF or GREATER104ºF or GREATER
TreatmentTreatment Call for emergency
medical treatment
IV FluidsIV Fluids Cool with ice packs, Cool with ice packs,
ice bags, immersion ice bags, immersion in ice water in ice water
MEASURING HEAT MEASURING HEAT STRESSSTRESSSling PsychrometerSling Psychrometer- -
the higher the Temp & the the higher the Temp & the higher the higher the humidity:humidity: the greater chance of the greater chance of
DehydrationDehydration
HUMIDITY is the DANGER!HUMIDITY is the DANGER!TREAT- Water/ClothesTREAT- Water/Clothes
Half Time Shower ReleifHalf Time Shower Releif
Wetting Down the SidelineWetting Down the Sideline
Environmental HEAT Environmental HEAT STRESSSTRESS
SLING PSYCROMETERSLING PSYCROMETER
1. 1. Wet-Bulb Temperature(WBT)Wet-Bulb Temperature(WBT)Measures Measures Relative Humidity & WindRelative Humidity & Wind
by measuring the by measuring the rate of evaporation rate of evaporation
from a wet wick in the thermometerfrom a wet wick in the thermometer
2. DRY- BULB Temperature(DBT):2. DRY- BULB Temperature(DBT): Measures the actual Measures the actual AAir temperatureir temperature
WBGT-Index-WBGT-Index- Assessment of Envir. Assessment of Envir. HEAT STRESSHEAT STRESSNow---Add theNow---Add the3. 3. BLACK-BULb Therm.BLACK-BULb Therm.Measures Measures Radiant Heat/SunRadiant Heat/Sun
Special Formula using the three Special Formula using the three measures= measures= WB Globe Temp WB Globe Temp
(WBGT)(WBGT)
WBT + DBT +WBT + DBT +BBT= BBT= WBGT-IndexWBGT-Index
WBGT:WBGT: Relative Heat Relative Heat IndexIndexMEASURESMEASURES1. 1. Dry- Bulb TemperatureDry- Bulb Temperature- - Ordinary AIROrdinary AIR
++2. 2. Wet- Bulb TemperatureWet- Bulb Temperature-Temp affected-Temp affected by by wind and humiditywind and humidity
++3. 3. Black- Bulb TemperatureBlack- Bulb Temperature- Temp affected - Temp affected by by radiant heat from the Sunradiant heat from the Sun
Wet-Bulb Globe Wet-Bulb Globe
TemperatureTemperature
WBGT Meter, handy and portable digital device, measures and displays WBGT index for- prevention of heat stroke during physical exercise or for evaluation of heat stress in working environment.
WBGT indexWBGT index
WORK- HEATWORK- HEAT RelationshipRelationship
WorkWork HEATHEAT Increases Increases Body TempBody Temp
High Body TempHigh Body Temp SWEAT-SWEAT- cools the skin cools the skin
through evaporationthrough evaporation
Must REHYDRATE & REPLACE Body SaltsMust REHYDRATE & REPLACE Body Salts
Gatorade is probably the best RatioGatorade is probably the best Ratio
*
MMANDATEANDATE WaterWater at SET TIMES at SET TIMES
Acclimate Gradually Acclimate Gradually (2 Weeks)(2 Weeks)
ADJUST Practice as NeededADJUST Practice as Needed (P. 362) (P. 362)
WBGT PRECAUTIONS
80-85oF CAUTION-Alert to Heat Illness Sx
85-88oF Limited Activity for those
AcclimatedOver 88oF Activity for all
Suspended
Prevention of Heat Prevention of Heat DisordersDisorders
Guidelines for Guidelines for AthletesAthletes
1. Water/Salt ReplacementWhen thirsty - TOO LATE!Unrestricted /Mandated- Water is Best
2. ACCLIMATIZATION2. ACCLIMATIZATIONIf Well Acclimatated = / Low Salt in SweatDiet = Best Replacement
ACCLIMATIZATIOACCLIMATIZATIONNGet Out 2 WEEKS Before PracticeGet Out 2 WEEKS Before Practice
Work in HEAT of DayWork in HEAT of Day
Work at PRACTICE TIMESWork at PRACTICE TIMES
Work at PRACTICE INTENSITY …Work at PRACTICE INTENSITY …BUT…BUT…
Be PROGRESSIVLY INTENSE!Be PROGRESSIVLY INTENSE!
Progress to Full Uniform (State Laws)Progress to Full Uniform (State Laws)
ZONE 1ZONE 1 No Problem 80-83oF (Green)
ZONE 2ZONE 2 - Caution, 83-89oF Watch Closely
(Yellow)(Yellow)
ZONE 3ZONE 3 - SHORTS ONLY!
> 89oF NO UNIFORMS
(RED)
FOOTBALL: HEAT Guidelines FOOTBALL: HEAT Guidelines for Playfor Play
ACSMACSM Running GuidelinesRunning Guidelines
NO RACE 10K+ If WET Bulb is 82.4NO RACE 10K+ If WET Bulb is 82.400FF If >80If >8000F, Race Before 9AM or After 4PMF, Race Before 9AM or After 4PM
Runners MUST Ingest Water Runners MUST Ingest Water Instruct runners as to Instruct runners as to
Early Signs of Heat Illness Early Signs of Heat Illness
Have medical Staff Available Have medical Staff Available
THE ENDTHE END