Body Composition Live Show
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Transcript Body Composition Live Show
BODY COMPOSITION
WHAT IS BODY COMPOSITION?
How the body is made up. Split into 2 components.
Fat mass refers to a persons percentage of body
weight stored as fat (within adipose tissue)
Lean body mass, weight of the rest of the body
(bones, muscles, organs, tissue)
Height and weight are not always a good
indicator of body composition
AVERAGE PERCENTAGE FAT MASS
Sport
Male %
Female %
Baseball
12-15
12-18
Basketball
6-12
20-27
Cycling
5-15
15-20
Field Hockey
8-15
12-18
Rowing
6-14
12-18
Swimming
9-12
14-24
Track – Runner
8-10
12-20
Track – Jumper
7-12
10-18
Track – Thrower
14-20
20-28
Triathlon
5-12
10-15
Volleyball
11-14
10-15
SIZE IN RELATION TO SPORT
Every sport has an ideal size for their
requirement e.g. Compare high jump to sumo
what are the needs of the competitors?
Weight is not that important its body composition
that an athlete will be concerned about
Muscles weighs around 3 times more than fat so
being heavier may not be a detriment
BODY MASS ASSESSMENT
Hydrostatic Weighing
Athlete submerged in water
Difference between dry and wet weight
gives percentage fat
Fat is less dense and floats in water
Most common and accepted method
Most accurate but least available method
Only estimated density of fat which varies
to age, gender, race
BODY MASS ASSESSMENT
Bioelectrical Impendence Spectroscopy (BSI)
Low safe electrical current passed through
body on body fat scales
Fat gives resistance to current (impedance)
Results set against height and weight chart,
scales then give % fat
Measurement is affected by hydration
It uses estimates of population so not
appropriate for elite athletes with more
lean muscles tissue
BODY MASS ASSESSMENT
Skinfold measurement
Skinfold callipers measure in mm the level
of fat below skin from selected body sites
Sum of these measurements estimates fat %
Locations vary but usually, tricep, bicep,
subscapular and suprailliac
Most widely used as cheap
Lots of measurements so accurate
Testers need to be trained and measure
specific sites
SKINFOLD CALLIPERS
SITE
METHOD
TRICEP
Take a vertical skinfold parallel to
upper arm, halfway between the
shoulder and the elbow
SUBSCAPULA
Take a diagonal skinfold across the
back, just below the shoulder blade
BICEP
Take a vertical skinfold halfway
between the elbow and the top of
the shoulder on the front of the
upper arm
SUPRAILIAC
Take a diagonal skinfold along the
line of the iliac crest just above the
hip bone
PICTURE
BODY MASS INDEX (BMI)
Measure of weight against height
Weight in Kg’s / Height in Metres Squared
Men range 20.1-25.0 Women range 18.5-23.8
Does not directly measure fat but is
correlated to body composition
Better estimate to overweight/obesity than
other methods
Not suitable, for young, elderly, pregnant or
athletes
Athletes heavy muscles mean this is
disproportionate
Used a government standard test for health
BMI SCALE
Below 18.5
18.5-24.9
25-29.9
30-34.9
35+
Underweight
Normal
Overweight
Obese
Very obese
Calculate this BMI
Weight 124 KGs Height 1.96 m
1.96 x 1.96 = 3.84 m2
124 / 3.84 = 32.3
BMI JONAH LOMU
OVERWEIGHT AND OBESITY
Occur as a result of an imbalance between energy
intake and energy expenditure
If energy intake is greater than expenditure
weight will increase
However increasing muscle mass will also will
also increase weight!
ENERGY EXPENDITURE
Basal Metabolic Rate (BMR)
The lowest amount of energy required for
minimum energy expenditure at normal rest
levels (after 8hrs sleep and 12 hrs fasting)
Resting Metabolic Rate (RMR)
Does not include the measure of sleep so is
generally used more frequently
AN AVERAGE DAY
60-75% is RMR
20-30 Physical activity
Rest energy used when eating, absorbing and
digesting food (thermic effect)
Add all 3 to get Body's Total Metabolic Rate
ENEGY INTAKE
On average men 2550 calories, women 1940 per
day.
Varies depending on?
Lifestyle, age, height, weight, activity, body
composition.
A balanced diet looks like this (%’s)
10-15 protein
No more than 30 fat
55-60 Carbohydrate
CALORIE INTAKE
Obviously the balance between energy intake and
energy expenditure determines your total body
weight
Balance of the 5 a day? Find these out
Depending on your diet calories can come from
proportionally the 3 energy fuels, carbs, fats,
proteins
HEALTH IMPLICATIONS
Diabetes
Cancer
Cardio-vascular disease
Joint stress
psychological harm
Under performance
INFO FOR EXTENDED QUESTIONS
Huge increase in past 10 years
Britons amongst heaviest in Europe
By 2050 60% men, 50% women clinically obese
Only 5% of children walk to school 80% 20 years
ago
Cost of obesity to UK society by 2050 £50 Billion
Obesity causes 18 sick days per year
EFFECTS OF PHYS ACT. ON BODY COMP
Increase activity means increased number of
calories burned
Increased calorie burn even when activity has
stopped post-exercise
Increases lean body tissue which burns more
calories
Exercise increases the mobilisation of fats as
energy fuel
Therefore increase RMR when even at rest