Body Composition

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Define body composition

Body composition refers to the proportion of fat mass (FM) and fat-free mass (FFM) in the body.

  • Fat mass includes essential and storage fat.

  • Fat-free mass includes muscles, bones, organs, water, and connective tissue.
    It provides a more detailed picture of physical health than body weight alone.

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Why do we study body composition?

  • To assess health status and disease risk (e.g., obesity, cardiovascular disease, metabolic disorders).

  • To evaluate the effectiveness of exercise, nutrition, or rehabilitation programs.

  • To monitor changes in muscle and fat mass over time.

  • To help set realistic fitness goals based on composition rather than scale weight.

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Health implication related to body composition

  • High body fat percentage increases risk for:

    • Hypertension, diabetes, cardiovascular disease, joint stress, and metabolic syndrome.

  • Low body fat percentage can lead to:

    • Hormonal imbalance, reduced immune function, nutrient deficiencies, and decreased performance.
      Maintaining a healthy range supports cardiovascular, hormonal, and metabolic health.

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Know the different techniques for measuring body composition cons and pros

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Know how to calculate an estimation of goal body weight

Steps:

  1. Determine current fat-free mass (FFM) = current body weight × (1 - current % body fat).

  2. Plug FFM into formula with desired % body fat.

Example:
If someone weighs 180 lbs at 25% body fat, and wants to reach 15%:
FFM = 180 × (1 - 0.25) = 135 lbs
Goal BW = 135 / (1 - 0.15) = 158.8 lbs
Goal weight ≈ 159 lbs

<p><strong>Steps:</strong></p><ol><li><p>Determine current <strong>fat-free mass (FFM)</strong> = current body weight × (1 - current % body fat).</p></li><li><p>Plug FFM into formula with desired % body fat.</p></li></ol><p><strong>Example:</strong><br>If someone weighs 180 lbs at 25% body fat, and wants to reach 15%:<br>FFM = 180 × (1 - 0.25) = 135 lbs<br>Goal BW = 135 / (1 - 0.15) = 158.8 lbs<br><strong>Goal weight ≈ 159 lbs</strong></p>
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How does body composition relate to posture?

  • Excess adiposity (body fat) can shift the center of gravity (COG) forward or backward, leading to postural deviations such as anterior pelvic tilt or increased lumbar lordosis.

  • Insufficient muscle mass can reduce core stability and postural endurance.

  • Balanced composition—adequate lean mass and moderate fat—supports optimal alignment, spinal stability, and movement efficiency.

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Functional implication related to body composition

  • Excess fat can impair movement efficiency, endurance, and joint stability.

  • Adequate lean mass supports strength, balance, posture, and daily functional movement.

  • In athletes, optimal composition enhances power-to-weight ratio, speed, and agility.