Transcript Body Composition

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Refers to all of the components
that make up the body
Divided into 2 main categories:
Fat mass
Fat-free or lean body mass
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Includes muscle, bone, fluids, and
organs
Most athletes are interested in the
ratio of fat mass to total body
mass which is commonly
expressed as percent body fat.
Essential fat is the minimum amount of fat necessary
for proper physiological function
 Essential fat for males = 3% of body weight
 Essential fat for females = 12% of body weight
 9% is considered sex-specific fat
This is fat needed for proper hormonal and
reproductive function.
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 Body Mass Index (BMI)
 Hydrostatic (underwater) Weighing
 Plethysmography (Bod Pod)
 Skin-fold Calipers
 Bioelectrical Impedance Analysis (BIA)
 Near Infrared Reactance (NIR)
In order to gain or lose
weight, proper exercise and
diet must be combined in the
right ways.
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The extra calories should
primarily come from extra
carbohydrates
Carbohydrates fuel your
muscle so the muscles can
perform intense musclebuilding exercise.
Protein intake increase by
14grams per day to
provide necessary amino
acids for muscle growth
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Finding the time to eat
can be the biggest
challenge to boosting
caloric intake.
Pack portable snacks
Eat frequently
throughout the day
Eat an extra snack
Eat larger than normal
portions at mealtime
Eat higher calorie
foods.
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Taking the prescribed
500-1000 additional
calories per day should
cause some weight
gain.
It is vital to include
muscle-building
resistance exercise
(weight workouts) to
promote muscular
growth rather than just
fat deposits.
It is recommended to
have body fat routinely
measured, to be sure
that weight gain is
mostly muscle, not fat.
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Muscle weighs more than fat
When an individual begins an
exercise program in an effort to lose
weight he or she may find the scale
is not showing significant weight loss
However, it is likely that body
composition is changing
Fat may be decreasing while muscle
is increasing
For this reason some form of body
composition analysis should be
utilized rather that body weight itself
-measurements
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Body fat is stored energy
In order to decrease body fat one
must burn more calories that he
or she eats forcing the body to
use these energy stores (fat)
It should be noted that every
human body is different and fat is
stored at different rates for each
person
Storing fat can be effected by
genetics, emotion, health, etc
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Exercise regularly, but
do not over-exercise.
Too much exercise may
lead to injury, fatigue,
and irritability.
 Exercise will be more
satisfying when it is for fun
and fitness, not simply for
burning off calories.
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Weight loss fads are
common in today’s world
These techniques usually
focus on restriction of
calorie intake and usually
have an individual eating
foods that vary from their
usual choices
Such diets are
unsuccessful because
losing body fat and
keeping it off requires a
behavior change that
can continue
throughout the person’s
life!
Sports that have weight
categories are at risk for
unhealthy weight loss
tactics
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Examples include wrestling,
boxing, martial arts, and
lightweight rowing
Other sports in which
physical appearance may
be judged may also be at
risk
 Examples include
gymnastics, figure skating,
horse racing, and
cheerleading
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Studies are also showing that the
weight “cycling” of these athletes
is leading to lowered metabolic
rate as aging occurs and an
increase likelihood of being over
weight later on in life
Many states are implementing
rules to limit such tactics in order
to create a safer environment for
the athletes
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People with
anorexia restrict
their caloric intake
for long periods of
time and
deliberately starve
themselves,
resulting in loss of
body weight of at
least 15%.
They have an
intense fear of
becoming obese
as well as a
distorted body
image.
Weight loss is
achieved by
avoiding food,
frenzied exercise,
or both.
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A cyclical
pattern of
binge-eating
associated with
some type of
purging
Purging takes
on different
forms:
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Fasting
self-induced
vomiting
excessive
exercising
enemas or
diuretics.
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A term used to describe
three interrelated
conditions that can occur
in competitive women
athletes:
1. Low energy
availability which may
be caused by
disordered eating
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2. Amenorrhea
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3. Osteoporosis
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This may be the result
of simply trying to
prevent any added fat
in order to keep body
weight low
This athlete may or
may not have the same
psychological risk as a
similar athlete with
disordered eating
Can occur in sports in
which a low body
weight is desirable
Gymnastics, ballet,
distance running, etc
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The absence of
menstruation for 3 or
more consecutive
months
Caused by high energy
expenditure and can
be coupled with low
energy intake
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This alters the secretion
of luteinizing hormone
(LH) and estrogen which
control the menstrual
cycle
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Low bone mineral density
Low estrogen secretion
interferes with the
females ability to store
calcium in the bones
this increases the athletes
susceptibility to fractures;
especially stress fractures
If not treated, the energy
deficit can result in the
following sever health
problems:
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Long term osteoporosis
Cardiac arrest
Electrolyte imbalance
Severe dehydration
Suicide
Any victim of an eating
disorder must be approached
and handled extremely
carefully. Referral for medical
treatment is essential!
Many athletes think that by
restricting their food intake to
lose weight they will exercise
better, look better, and
enhance their overall
performances.
Ironically, this can actually
result in depleted fuel stores,
amenorrhea, stress fractures,
fainting, weakness, fatigue,
and ultimately impaired
performance.
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Eating disorders would fade
if people could learn to love
their bodies. As a society
we must:
Dispel the myth that thinness
equals happiness and success.
Discourage the notion that the
thinnest athlete is the best
athlete.
Love our bodies for what they
are, rather than hate them for
what they are not.
Emphasize fit and healthy as
more appropriate goals than
slender and skinny.