Chapter TenBody Composition and Weight Control

It’s not what you are, it’s what you can become.Fredrick Hatfield

Objectives

What are the characteristics of the 3 classifications of body types?

How do you determine how much of your body weight is fat and how much is lean body mass?

What medical problems are associated with excessive body fat?

Objectives

What is the difference between being overweight and obese?

What 3 methods can a person use to lose weight?

Why is permanent weight control best achieved by a combination of diet and exercise?

Chapter 10 Value

It is estimated that 34 million adults are obese (20 percent above desirable weight). Excess body fat has been linked to high blood pressure, heart disease, diabetes, arthritis, and certain forms of cancer. For these reasons, we all need to be concerned about our weight.

Some weigh just the right amount; others need to gain a few pounds, while others need to lose weight.

Whatever your goals, you should understand the importance of good nutrition and physical activity in keeping your weight under control.

Vocabulary

body type

body type with a large, soft, bulging body and a pear-shaped appearance

body type with a solid, muscular, and large-boned physique

body type with a slender, slight build

ratio of fat to muscle, bone, and other body tissues

mass of the body made up of muscle tissue and other non-fat tissue such as bones, ligaments, and tendons

somatotype—

endomorph—

mesomorph—

ectomorph—

body composition—

lean body mass—

Vocabulary

exceeding desirable body weight by 10 percent according to height and weight charts having an excessive amount of body fat

how much a person would weigh if he or she had an appropriate percentage of body fat

device used to measure a fold of skin and its underlying layer of body fat

gaining of fat very slowly over a period of years

eating disorder in which a person refuses to eat normally, resulting in extreme thinness and even starvation

overweight—

obese—

ideal body weight—

skinfold caliper—

creeping obesity—

anorexia nervosa—

Vocabulary

eating disorder characterized by overeating followed by self-induced vomiting, use of laxatives, or very strenuous exercise to avoid weight gain

myth that exercising muscles in a particular area of the body will remove fat from that area

bulimia—

spot reduction—

Evaluate Goals

Prescription for Looking Good and Feeling Good

Greater awareness of diet and exercise

Looking good and feeling good are important personal goals

Weight reduction is a growing industry

Body Types (Somatotypes)

Endomorph — large, soft, bulging body

Mesomorph — solid, large-boned

Ectomorph — slender, slight build

Objective

Vocabulary

Body Composition

Combination of muscle, bone, and fat

Lean body mass — muscle and other non-fat tissue

Body fat — stored calories

Vocabulary

Calculating Body Fatand Lean Body Mass

Body Fat

lbs. body fat = %body fat x weight

Lean Body Mass

lean body mass = weight - fatObjective

1 of 4

Overweight vs. Obesity

Overweight — exceed desirable body weight by 10%

Obese — excessive amount of body fat

Ideal body weight — amount you would weigh with appropriate level of body fatObjective

Vocabulary

According to Height and Weight Charts

This person is overweight.

This person is normal.

Ideal % Body Fat

Objective

2 of 4

Age Males Females

up to 30 9 - 15% 14 - 21%

30 - 50 11 - 17% 15 - 23%

50 & up 12 - 19% 16 - 25%

Methods to Measure Body Fat

Underwater weighing

Electrical impedance

Objective

3 of 4

Methods to Measure Body Fat

Skinfold calipers

Body circumference

Objective

Vocabulary

4 of 4

Importance of Weight Control

Excess fat is unhealthy.

Fat cell growth

Creeping obesity — slowly gain fat over time

Objective

Vocabulary

Weight Loss

Lose 1 lb. in 1 week

Eat 500 calories less each day than your average calorie output.

Add exercise each day that burns 500 calories.

Combine the first two methods. ex: eat 250 cals less, exercise 250 cals moreObjective

Weight Gain

Gain 1 lb. in 1 week

Eat 500 more calories than you expend

Decrease exercise by 500 cals. each day

Combine the first two methods.

Weight Maintenance

Input = Output

Caloric Cost of Physical Activity

Calories = # cal. burned/minute/pound x weight x minutes

Example:

Calories =.079 cal./min./lb. x 120 lbs. x 30 min. = 284

calories

Permanent Weight Loss

Diet

Exercise

Combination of the 2 - BEST

Objective

Eat Smart

Increase fruits, veggies, and grains

Decrease red meat

Increase poultry and fish

Eat meats broiled or baked

Decrease high fat foods

Decrease high cholesterol foods

Decrease high sugar foods

Decrease use of table salt

Long-Haul Concept

Keep record of what you eat and look for patterns.

Avoid eating while reading or watching TV.

Pour snacks into a bowl.

Eat breakfast everyday.

Drink water before meals.

Eat slowly, chew well.

Goal Setting Body Composition Less than

Health Fitness Std.

Close to Health Fitness

Std.

Exceeds Health Fitness

Std. Difference between test score & health fitness std.

> 10 mm

1 - 10 mm

0 or better

Recommended range for goals

1 - 15 mm

1 - 10 mm

1 - 3 mm

+ / -

Eating Disorders

Anorexia nervosa

Bulimia

Symptoms of Anorexia Nervosa

Thinness-loss of 15% or more of ideal wt.

Continued dieting when not overweight

Feeling fat even when thin

Denial of hunger

Excessive exercising

Frequently weighing oneself

Hair loss

Loss of menstruation

Vocabulary

Symptoms of Bulimia

Binge eating

Menstrual irregularities

Swollen Glands

Frequent fluctuations in weight

Strict diet followed by binges

Frequent use of bathroom after meals

Depressive moods

Vocabulary

Weight Control Myths

Exercise does not help with weight loss.

Spot reduction - exercising certain areas will remove fat in that area.

Increasing activity will increase your appetite.

Excessive fat is a glandular problem.

Vocabulary

Record Progress toward Goal

Summary

3 body types

Body composition

Overweight vs. obesity

Methods to measure body fat

Importance of weight control

Strategies for weight loss, gain, maintenance

Permanent weight loss

Eating disorders

Weight control myths

Objectives

What is the difference between being overweight and obese?

What 3 methods can a person use to lose weight?

Why is permanent weight control best achieved by a combination of diet and exercise?

Study Question

True or False

How much you weigh is as important as your actual body composition.

Fat children are more likely to be fat adults.

Increased exercise is usually followed by an increase in appetite.

False

True

False

Study Question

True or False

Body fat weighs more than an equal amount of lean body mass.

Staying lean is more difficult for individuals with endomorphic characteristics.

False

True