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Body Composition and Weight Control

Chapter Ten

Body Types
Body shape = Genetic

People have different body types because of the specific genetic makeup they inherit from their parents and grandparents

Somatotype:

Refers to your specific body type Body types describe differences that go beyond weight and height measurements For Example: Two individuals of identical weight and height may be very different in terms of bone structure, muscle structure, and amount of body fat.

What Shape Are You?

1. Endomorph

Features Include:

High percentage of body fat Short neck Large abdomen Wide hips Round, full buttocks Short, heavy legs

Also characterized as having a pear + shaped appearance

Notable Endomorphs
Philip Seymour Hoffman

Jennifer Hudson

Oprah Winfrey

2. Mesomorph

Characteristics include a solid, muscular and large-boned physique Features include:

Firm, well developed muscles Large bones Broad shoulders

Muscular arms
Trimmed waist Muscular buttocks Powerful legs

Notable Mesomorphs

George Clooney

Halle Berry

Mark Wahlberg

3. Ectomorph
Characteristics include a slender body and slight build
Features include:

Small bones Thin muscles Slender arms and legs Narrow chest Round shoulders Flat abdomen

Small buttocks

Notable Ectomorphs

Cameron Diaz

Brad Pitt

Body Types, Cont.

Very few people are either pure endomorphs, mesomorphs, or ectomorphs

Most people are a combination of two types

Pure Ectomorph

Pure Mesomorph

Even though heredity influences what your body looks like,

what you eat and how much you exercise

plays an important role in your overall appearance

Body Composition
What

does your weight consist of?

Fat?

Your body weight is a combination of all three

Body Composition:

The ration of fat to muscle, bone, and other body tissues

Lean Body Mass:

Muscle tissue and other nonfat tissue such as bones, ligaments, and tendons

The distribution of your lean body mass and body fat can change depending upon how active you are and how much you eat.

Height & Weight Charts

Standard height and weight charts are used to see how much one should weigh These charts can be very misleading:

What percent of your weight is lean body mass?

What percent of your weight is body fat?

How

much you weigh is not as important as your actual body composition

Overweight Vs. Obese

Overweight and obesity are both labels for ranges of weight that are greater than what is generally considered healthy for a given height The terms also identify ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems Overweight:

A condition in which a persons weight is 10-20% higher than normal, or has a BMI of 25-30

Obesity: A condition in which a persons weight is 20% or more than above normal weight or has a BMI of 30 or more.

Obesity Over the Years

Importance of Weight Control

American youth are fatter than they have ever been in the past 30 years
Research shows that American men who are obese have a life expectancy that is 20 percent shorter than men of average weight and American women have a life expectancy that is 10 percent shorter than women of average weight
What

other medical problems are linked with excessive fat?

Fat Cell Growth

There are three major time periods in your life when fat cells are primarily formed:

1.

During the last month of fetal development

2. 3.

During the first year of life

During the growth spurt of adolescence

Total number of fat cells is established once you reach adulthood

Creeping Obesity
People

do not become overweight or obese overnight, but over a period of time

Obesity

Creeping

The slow gaining of fat over a period of years

The

average weight gain for Americans between the ages of 25 and 55 is 30 pounds

Methods of Measuring Body Fat 1. Underwater Weighing

Underwater

Weighing is the most accurate way to measure body fat

Disadvantages:

Specialized equipment is needed Highly trained individuals are needed to operate the equipment

Methods of Measuring Body Fat 2. Skinfold Measurements

Measurements of folds of skin and fat are taken from several specific locations on the body
A Skinfold Caliper is used to measure these folds Advantages:

Calipers are not overly expensive/non-sophisticated equipment Its portable Fast

Disadvantages

Procedure relies on assumption that the fat under the skin is proportional to the total body fat Some measurements cant be done without the help of another person If a different person takes the measurements each time, they may not be consistent

Methods of Measuring Body Fat

3. Body Circumference Measurements

The least accurate method for determining ones percentage of body fat
Advantage: minimal equipment scale and measuring tape

Weight Loss, Weight Gain, and Weight Maintenance

Calorie:

Measure of energy the body is able to produce from food 1 Pound = 3,500 Calories

To

have a weight loss or weight gain you must unbalance your caloric intake or output
maintain weight, your average caloric intake should be the same as your average daily caloric output

To

Permanent Weight Control Methods

Ideal Body Weight:

The amount a person weighs if he or she has an appropriate percentage of body fat

Achieving and maintaining your ideal body weight can be realized through three methods 1. Diet 2. Exercise 3. Combination of Diet and Exercise Advantages of the combined method:

Neither food reduction nor the increase in exercise needs to be as severe as when either is practiced alone Weight loss is mostly fat, not lean tissue Improvement of flexibility, cardiovascular fitness, muscular strength and muscular endurance.

Eating Smart

What you eat plays a very important role at achieving and maintaining your ideal body weight
What does food do for your body?

Your Diet = Giant Scale

McDONALD'S CULVERS

Long-Haul Concept
Long-haul

approach to weight reduction:

Weight loss should be done gradually recommended that you lose no more than 1-2 pounds per week

Behavior

Modifications:

Food Log Avoid eating while watching TV Dont eat out of the bag Eat slowly

Weight Control Misconceptions

1.

Participating in physical activity will not help people lose weight because of the time it takes to burn 3,500 calories through exercise
Exercising muscles in a particular area of the body will remove fat from that area

2.

3.

An increase in physical activity will automatically create an increase in appetite

Assignment
Questions #1-25 on page 171
Quiz on Chapters 8 and 10 FRIDAY

Reminder that chapter 8 and 10 homework is also due on Friday