Chapter TenBody Composition and Weight Control

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

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

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Obese vs. Overweight

Discuss the difference

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 % for M & F

Discuss

Ideal % Body Fat

Objective

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Age Males Females

up to 30 9 - 15% 14 - 21%

30 - 50 11 - 17% 15 - 23%

50 & up 12 - 19% 16 - 25%

Importance of Weight Control

Excess fat is unhealthy.

Fat cell growth

Creeping obesity — slowly gain fat over time

Objective

Vocabulary

How Many Calories in 1lb?

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

Permanent Weight Loss

Diet

Exercise

Combination of the 2 - BEST

Objective

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.

REVIEW

The part of the body made up of muscles, bones, ligaments and tendons is called Lean body mass.

Height and weight charts can be misleading because they do not tell you how much of your weight is lean body mass and how much is body fat.

Overweight means exceeding desirable body weight by 10 percent. 

REVIEW

Ideal body weight is best described as how much you should weigh if you have an appropriate percentage of body fat

Because of today’s lifestyles, American youth are fatter than they have been in the past 30 years

People who develop extra fat cells early in life will have more difficulty with weight control

REVIEW

How many calories is each pound of body weight equivalent to 3500 calories.

The most effective way to achieve permanent weight loss is a combination of increasing calories burned and reducing calories consumed.

In a weight loss program, it is recommended that you lose no more than 1 to 2 pounds per week.

Study Question

True or False

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

ANSWER

FALSE

STUDY QUESTION

Fat children are more likely to be fat adults.

ANSWER

TRUE