Week 3 - Fitness and Lifestyle

Skinfolds
- Estimate subcutaneous fat
- Limitations are:
  - Clients are sensitive to being ‘pinched’,
  - Intra- and inter-observer variability in measurement with errors increasing with level of fatness
  - Time requirements for training, practice and accurate administration
  - Skinfolds were removed from the body composition assessment as they do not tell us any further valid information about health risk above and beyond what we know from simple anthropometric measures such as BMI and waist
Lab 2: BMI-SO5S Chart - discussion
Somatotype
- Common characteristics
  - Endomorph
    - A pear shaped body
    - A rounded head
    - Wide hips and shoulders
    - Wider front to back rather than side to side
    - A lot of fat on the body, upper arms and thighs.
  - Mesomorph
    - A cubical head
    - Wide broad shoulds
    - Muscled arms and legs
    - Narrow hips
    - Narrow from front to back rather than side to side
    - A minimum amount of fat
  - Ectomorph
    - Narrow shoulders and hips
    - A narrow chest and abdomen
    - Thin arms and legs
    - Little muscle and fat
Body Composition vs Anthropometry
- Anthropometry = the measurement of the human body in terms

of dimensions such as height, weight, circumferences, girths

and skinfolds.

mass and fat-free mass (bone, water, muscle, connective tissue,

minerals, organ tissues, teeth, etc).

Common Methods to obtain BC:
- Magnetic resonance imaging (MRI)
- Computed Tomography (CT)
- Dual-energy X-ray absorptiometry (DEXA)
- Air displacement plethysmography (Bod Pod)

Medical Care Costs of Obesity in Canada
- Medical costs, just for obesity and doesn't include overweight category

Whole Body Magnetic Resonance Imaging (MRI) Acquisition
- Can see arms, body, legs, etc.

Fact about Fat…
- A 5% decrease in waist circumference corresponds to about a 30% decrease in visceral fat
- A 0.4kg increase in visceral fat is associated with 81% higher mortality rate
Obesity is a pandemic that is growing

How can you help clients Treat Diabetes Type II?
- Lifestyle Intervention vs. Meds (Metformin)
  - Which one is more effective?
Reduction in the Incidence of Type 2 Diabetes with Lifestyle or Metformin
- Major Findings:
  - The lifestyle intervention reduced incidence by 58% and metformin 31% compared to the placebo.
  - The lifestyle intervention was more effective than metformin.

Effect of Acute Exercise on Insulin Sensitivity (blood glucose) in Men and Women

What seems to be the problem in relation to the increase in Obesity?

Choices

Body Composition Counselling Guidelines
Basic Nutrition Review
- Caloric Reduction Diets
  - But EXTREME caloric reduction diets - not healthy
Healthy Weight Loss
- Weight loss of no more than 0.5-1.0 kg (1-2 lb) per week.
  - Recommended 1 lb per week.
- 1 lb (o.5 kg) of fat = 3500 kcal
- Therefore, to lose body weight…
- Decrease energy intake by 250 kcal/day
- Increase physical activity by 250 kcal/day
- Negative energy balance by 500 kcal/day
- RESULT: 1 lb (o.5 kg) of fat loss/week
Comparong 5 lb of fat to 5 lb of muscle