body composition

_______ __________ is the proportions of fat mass and fat- free mass in the body
• More accurate picture of health and fitness than weight or BMI
• Determines overall health status
• Affects physical performance and metabolic rate
• What the body is composed of, not just what it weights

Body composition

______ fat
• Found in the adipose tissue beneath the skin (subcutaneous) and around the organs (visceral

Storage

BMI estimates body fat based on _______ and ______
• Simple screening tool
• Used for general population in research
• Cannot distinguish between fat mass and muscle mass
• Problematic for some populations
• You are overweight if you weigh more than someone your height

height and weight

____ _____
• Includes all the fat in the body
• Essential Fat
• Needed for normal physiological functions
(hormone production, organ protection)
• ~10 to13% for women
• ~2 to 5% for men

fat mass

____ _____ _____
• Includes muscle, bone, water, and organs
• Important for metabolism movement, and overall health

fat free mass

Differentiates ___ and _____
• Two people can weigh the same but have different health profiles
• Lean muscle mass and less body fat is typically
• Healthier
• Stronger
• Higher metabolism

fat and muscle

Indicates ______ ____
• High body fat, especially around the abdomen is linked to increased risk of
• Heart disease
• Type 2 diabetes
• Osteoporosis
• Muscle loss (sarcopenia)

health risk

Affects Metabolic Health
• Muscle tissue burns more calories at rest than fat tissue
• More muscle means higher resting metabolic rate
• Easier to maintain a healthy weight
Influences Physical Performance
• Optimal body composition improves strength, endurance, flexibility
• Improves physical performance in sports/daily activities
Supports Long Term Health and Aging
• Maintaining lean mass supports bone density, balance, and functional independence
• Helps reduce risk of osteoporosis and mobility issues

why body composition is important

______ ______
• Measures subcutaneous fat at specific body sites
• Inexpensive, quick, less skill, but less accurate for lean or obese

Skinfold Calipers

__________ _________ _________
• Sends electrical current through the body to estimate
• Easy, non-invasive, accuracy is affected by hydration

Bioelectrical Impedance Analysis

_________ ________
• Measures body density underwater by weighing
• Highly accurate
• Not accessible, uncomfortable

hydrostatic weighing

_____
• Uses X-rays to measure bone density, fat,
muscle
• Very accurate
• Expensive, limited availability

DEXA

____ _________ (Bod Pod)
• Measures body volume using air displacement
• Quick, accurate
• Costly
*Preferred

Air Displacement

average BMI for women

25-31%

average BMI for men

18-24%

Indicator of central or abdominal fat

• Better than BMI

  • Fat is distributed in the abdomen, which is more dangerous

  • Predictor of chronic disease

    • Cardiovascular, type 2 diabetes, HBP, stroke, certain cancers (colon, breast)

waist circumference

______ ____ —more visceral fat
• Surrounds the liver, pancreas, intestines
• Visceral fat is metabolically active—releasing hormones that increase disease risk

Larger waist

• Regular exercise
• Combine resistance and aerobic training
• Balanced diet
• Focus on lean protein, whole grains, healthy fats, fruits/vegetables
• Adequate sleep
• Adequate hydration
• Consistency
• Long term habits matter more than quick fixes

improving body composition

prolonged lack of food

famine

_____ —Body uses glucose from recent meals and stored
glycogen in the liver and muscles

Day 1

_____ —Glycogen runs out and body breaks down muscle tissue
to covert to glucose to fuel the brain and red blood cells

Day 2

______ —(Starvation mode)—Metabolic rate decreases dramatically, protein continues to break down, hormonal changes promote muscle breakdown and continued lowering of metabolism

Day 3

After Day __ —Severe fat and muscle loss, organ damage, immune suppression

3

_______
• Stomach expands and stomach receptors become less sensitive
• Insulin increases, dopamine increases, Leptin (satiety hormone) decreases
• Weight gain—excess calories stored as subcutaneous tissue and visceral
• Under the skin and around the organs
• Insulin resistance
• Precursor to type 2 diabetes
• Blood lipids increase
• Cardiovascular disease risk
• Liver works overtime
• Fatty liver disease
• Fat cells increase (adipocytes) in size and number
• Brain becomes de-synthesized, requiring more food to achieve satisfaction

Feast

one pound of body fat = ____ calories

3500

____ burns about 2 calories/day per pound

fat

____ burns about 6-13 calories/day per pound

muscle