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COMPONENTS OF FITNESS BODY COMPOSITION BODY COMPOSITION • Body size = refers to the performers height and weight • Build = refers to the performers muscularity, height or fatness of their frame/shape • Body Composition = refers to the chemical make up of the body and is split into two components: – Fat mass = refers to the percentage of body weight that is stored as fat (within adipose tissue) – Lean Body Mass = the weight of the rest of the body (including muscle, bone, etc) • The average for males is 12-18% body fat • The average for females is 22-28% body fat • The average for elite athletes is 6-12% body fat for men and 12-20 for females • On the next slide is a table of typical % body fat for different sports BODY COMPOSITION - typical % body fat for different sports SPORT Basketball Cycling Field Hockey Rowing Swimming Track – Runners Track – Jumpers Track – Throwers Triathlon Volleyball MALE 6-12% 5-15% 8-15% 6-14% 9-12% 8-10% 7-12% 14-20% 5-12% 11-14% FEMALE 20-27% 15-20% 12-18% 12-18% 14-24% 12-20% 10-18% 20-28% 10-15% 16-25% MEASURING BODY COMPOSITION HYDROSTATIC WEIGHING – This is the most commonly used and accepted measurement of body composition – It is where the athlete is weighed while being totally immersed in water – The difference between this weight and weight on scales is the athlete’s fat mass % – Fat is less dense and floats in water so the more fat an athlete has, the more difference there will be from their scale weight out of water – This is not readily available to most athletes – This only estimates fat-free mass MEASURING BODY COMPOSITION BIOELECTRICAL IMPEDANCE SPECTROSCOPY (BIS) – This sends a low, safe electrical current through the body – The current passes through fluids in muscle tissue, but encounters resistance when passing through fat tissue. This is called Bioelectrical Impedance – The athletes body fat % can be calculated when set against their height and weight – Although this is accurate, it relies on fluid levels in the body and can be affected by hydration levels of the athlete MEASURING BODY COMPOSITION SKINFOLD MEASURES: SKINFOLD CALLIPERS – These are the most widely used method of measuring Body Composition, as it is easily accessible, cheap and practical – This measures the level of subcutaneous fat below the skin from different sites around the body and is measured in millimetres. – The sum of all these skinfold readings are used to estimate body fat % – The four most common sites for this test are: triceps, biceps, subscapular and suprailiac – More detailed tests use up to six sites. Some of these are gender specific due to males and females storing fat in different places – This is a good estimate of body composition – For this to be accurate, the tester needs to be properly trained MEASURING BODY COMPOSITION BODY MASS INDEX (BMI) – This is a method used to measure weight and obesity – BMI is a measure of an adult’s weight in relation to their height (their weight in Kg is divided by their height in metres squared) (see Table 5 on p.467) – Normal values of BMI are 20.1-25.0 for men and 18.5-23.8 for women (the higher the value, the more obese an individual is) – BMI does not directly measure percentage of body fat, but provides a more accurate measure of obesity – It allows for natural variations in body shape and allows individuals to check if they are at risk of weight-related health problems in relation to their height – This is not suitable for young children, pregnant women, old people, athletes and those with a higher than average muscle mass WHY IS BODY COMPOSITION IMPORTANT? • Overweight = Body weight exceeding the normal standard weight based on height/frame size, or having a BMI between 25.0 and 29.9 • Obesity = Having a very high amount of body fat (2025% in men and 30-35% in women) in relation to lean body mass, or having a BMI over 30.0 • Overweight and Obesity occur as a result of an imbalance between energy intake (food consumption) and energy expenditure (work/physical activity) • If energy intake exceeds expenditure then energy is stored as fat (adipose tissue) • Therefore. To lose weight, energy expenditure must exceed intake ENERGY EXPENDITURE • Metabolic Rate (MR) = The body’s rate of energy expenditure • Basal Metabolic Rate (BMR) = The lowest rate of energy expenditure needed to sustain the body’s essential physiological functions while at rest (after 8 hours sleep and 12 hours of fasting) • Resting Metabolic Rate (RMR) = This term is used in order to avoid the need to measure sleep • The body’s Total Daily Expenditure is split into the following areas: – RMR is about 60-75% – Physical Activity is about 20-30% – The remainder is energy used in the process of eating, digesting, absorbing and using food (this is referred to as the Thermic Effect) ENERGY EXPENDITURE • Below is an equation to calculate your RMR in terms of calories per day/hour: – Male Adults = Multiply the body weight by 10, add double the body weight to this value (e.g. for a 150lb male - 150 x 10 + 300 = 1800 cal/day and ÷ 24 = 75 cal/hour) – Female Adults = Multiply the body weight by 10, add the body weight to this value (e.g. for a 150lb female - 150 x 10 + 150 = 1650 cal/day and ÷ 24 = 69 cal/hour) – These figures represent the amount of calories you need to consume to sustain your body’s energy requirements at rest (RMR) • Calorie (cal) / Kilocalorie (kcal) = The amount of heat energy needed to increase the temperature of one kilogram of water by one degree Celsius – exactly 1000 small calories, or about 4.184 kilo Joules (kJ). Calorie (cal) and Kilocalorie (kcal/Kcal) are the same and are used interchangeably ENERGY EXPENDITURE • Metabolic Equivalent Task (METS) = The ratio of a performer’s working metabolic rate relative to their resting metabolic rate – METs use oxygen consumption per unit of body weight per minute (ml O2/kg/mmin) to estimate exercise intensity, as oxygen consumption is directly proportional to the energy expenditure during activity – At rest your body uses about 3.5 ml O2 per kilogram of body weight per minute (3.5 ml/kg/min) and this is about 0.0175 kcal/kg/min – 3.5 ml/kg/min or 0.0175 kcal/kg/min equals 1 MET and equates to your resting VO2. This reflects the RMR – MET’s reflect the ratio of a performer’s working metabolic rate relative to their RMR, so two MET’s indicates the energy expended is twice that at rest, three MET’s reflects triple the resting energy expenditure, etc • On the next two slides is a table showing MET’s per hour expended for different activities TABLE SHOWING MET’S PER HOUR EXPENDED FOR DIFFERENT ACTIVITIES MET’s 1.0 1.3 1.5 2.0 2.5 3.0 3.5 3.8 4.0 4.5 5.0 5.5 6.0 ACTIVITY Sitting/lying quietly Standing Reading; Talking on the telephone Walking (less than 3.2 km/hr, level surface) Walking downstairs; brisk walking; Yoga; stretching; Bowling Cycling (50 watts, light effort); Walking (4 km/hr) Horse Riding; Rowing Machine (50 watts, light) Walking (5.6 km/hr, level surface) Cricket Table Tennis, Badminton (recreational) Doubles Tennis Gymnastics Swimming (light), slow jogging TABLE SHOWING MET’S PER HOUR EXPENDED FOR DIFFERENT ACTIVITIES MET’s 6.3 6.5 7.0 8.0 8.5 9.0 10.0 10.5 11.0 12.0 12.5 16.0 ACTIVITY Walking (7.2 km/hr, level surface) Hiking (hilly) Badminton; Skating; Rowing Machine (100 watts, moderate effort); Stationary Cycling (150 watts, moderate effort); backpacking Football, Hockey, Skiing Downhill Squash; Running (12-minute mile) Running (5.2mph, 11.5-minute mile); Basketball Running (6mph; 10-minute mile) Stationary Cycling, 200 watts, vigorous effort Running (6.7 mph; 9-minute mile) Rowing machine, 200 watts, very vigorous effort Running (7.5mph; 8-minute mile) Outdoor Cycling, more than 20mph ENERGY EXPENDITURE • It is possible to estimate the amount of calories you use while participating in physical activity by using your RMR and the MET’s value for your particular activity/daily activity • This is done by multiplying your RMR by the activity’s MET’s value, e.g.: – A 150lb female Footballer undertaking a 60-minute Football game (8 MET’s) will use 550 calories: – 150 (lb) x 10 + 150 ÷ 24 (RMR) x 8.0 = 550 (MET’s) ENERGY EXPENDITURE • A more accurate calculation of energy expenditure into kcal for physical activity using MET’s, would be using the information that 0.0175k cal/kg/min is equal to 3.5 ml/kg/min. Using the same example as before: – Weight in kg = 150lb = 68.1 kg (1lb = 0.454 kg) – MET’s = 8 MET’s x 0.0175 = 0.14 kcal/kg/min – Energy Expenditure per minute = Weight x MET’s = 0.14 x 68.1 = 9.534 kcal/min – Energy Expenditure for whole activity = 9.534 x 60 = 572.04 kcal (for the whole game = 60 minute) • This equation can be used by athletes to calculate the required nutritional intake to meet the energy expenditure or to calculate how many minutes they need to work for to balance out intake and expenditure ENERGY INTAKE • This is the food consumed or dietary intake • You need to be able to evaluate critically your own diet and calorie consumption • The recommended daily calorie intake for women is 1940 calories per day and 2550 calories per day for men. This will depend on lifestyle, age, height, weight, activity and body composition • A balanced diet should consist of: – – – – 10-15% Protein No more than 30% Fat 55-60% Carbohydrates (CHO) Foods in the ‘5-a-day group’ (including vitamins, minerals, water and roughage) • 5-a-day food group includes: – – – – – Bread, cereal and potatoes (starchy foods) Fruit and Vegetables Meat and Fish Milk and dairy foods Fats and Sugars • Athletes performing in endurance events will need more than the recommended 10-15% intake of carbohydrates ENERGY INTAKE CALORIE COUNTING • An estimate of RMR energy expenditure can be based on 1.3 calories needed per hour per kg of weight • An estimate of Physical Activity energy expenditure can be based on 8.5 calories needed per hour of activity per kg of weight • E.g. A male performer weighing 75kg would have a RMR of 2340 calories a day (75 x 1.3 x 24) and with 90 minutes of physical activity would have an energy expenditure of 956 calories a day (75 x 8.5 x 1.5). – Therefore, the total daily energy expenditure of 3296 calories a day • From this a performer can calculate what they should consume in terms of energy intake (depending on whether their target is to achieve a positive, negative or neutral energy balance ENERGY INTAKE CALORIE COUNTING • We can apply our recommended percentages for a balanced diet to this total energy expenditure figure: – 1813 (55% of 3296) calories need to come from Carbohydrates – 989 (30% of 3296) calories need to come from Fats – 494 (15% of 3296) calories need to come from Protein • However, these provide different energy yield in calories per gram; Carbohydrates and Protein provide 4 calories per gram and Fats provide 9 calories per gram. Therefore, the performer would require a dietary consumption of: – (1813 ÷ 4 =) 453 grams Carbohydrates – (989 ÷ 9 =) 110 grams Fats – (494 ÷ 4 =) 124 grams Proteins • This is a complicated procedure and this is why athletes have a nutritionist to calculate their required consumption ENERGY INTAKE HEALTH IMPLICATIONS OF BEING OVERWEIGHT/OBESE • When energy intake is greater than energy expenditure, this leads to weight gain and possibly to individuals becoming Overweight or Obese • Fat is not all bad; it is an essential energy fuel for endurance activity and it has a role of insulation in the cold and it protects vital organs ENERGY INTAKE HEALTH IMPLICATIONS OF BEING OVERWEIGHT/OBESE • However, too much Fat is associated with: – An increased risk of diabetes – An increased risk of cancer – Long-term stress on the cardio-vascular systems leading to coronary heart disease, angina, varicose veins, deep vein thrombosis, increased blood lipids, atherosclerosis (disease of arteries), high blood pressure, stoke, poor temperature regulation, low fatigue resistance, renal/gall bladder disease, respiratory problems, lethargy and surgical operations at much higher risk – Overload of joints, especially lower body joints, which adversely impacts on body posture and alignment and consequently leads to musculoskeletal pain/injuries like lower back pain typical of lower lumber lordosis of the spine – Psychological harm due to the associated stigma, ridicule, staring, bullying etc – Under performance in both physical and mental work, such as education ENERGY INTAKE HEALTH IMPLICATIONS OF BEING OVERWEIGHT/OBESE • Facts about Obesity: – Rapid increase in obesity in last 10 years. Most adults in the UK are already overweight – linked to a sedentary lifestyle – Britons are among the heaviest in Europe – Obesity increases with age. About 76% men and 68% women aged 55-64 years are overweight or obese (this has doubled since mid-1980’s) – 62% adults and 30% children are already overweight or obese – By 2010, 33% adults and 20% children will be obese – By 2050, 60% of men and 50% women will be clinically obese – Less than 5% children walk/cycle to school, compared to 80% 20 years ago – Obesity-related illnesses put pressure on families, NHS and society. Without action it will cost society £50 billion per year by 2050 – Obesity costs 18 million sick days per year, which leads to about £1-2 billion annual cost to the NHS and £2-3 billion cost to the economy due to lost productivity ENERGY INTAKE PERFORMANCE IMPLICATIONS OF BODY WEIGHT • A main characteristic of successful performers is low body fat content • Athletes generally carry less body fat due to their increased physical activity levels • Anaerobic/sprinter-type athletes tend to have a heavier body mass with more musculature of the upper and lower body and a low fat mass • Endurance athletes have a lower body mass with smaller muscles but with very low body fat • A low fat mass is more significant in endurance athletes as they will need to carry it for longer which wastes energy that could be used to increase the intensity or prolong their performance ENERGY INTAKE PERFORMANCE IMPLICATIONS OF BODY WEIGHT • Increased weight from muscle mass is fine if it adds power/force to improve performance • Too little body fat can lead to: – Body fat less than 5% in men and 10-15% in women is thought to affect the immune system (which increases the risk of illness) – There is increased risk of irregular menstrual cycles for female athletes with body fat below 18% – Low body fat decreases female oestrogen levels. This increases the risk of developing osteoporosis (a decrease in bone mineral), which decreases bone strength and increases the risk of bone fractures ENERGY INTAKE IMPLICATIONS FOR INVOLVEMENT – When individuals that are overweight or obese participate in weight-bearing physical activity there is: • An increased energy expenditure cost, load bearing of joints and risk of injury • Decreased joint mobility/flexibility, economy of movement and fatigue resistance EFFECTS OF PHYSICAL ACTIVITY ON BODY COMPOSITION • Inactivity is a major contributor towards obesity • Physical activity increases energy expenditure (energy expenditure consists of activity expenditure and RMR): – By increasing physical activity the number of calories burned as increases – A significant calorie expenditure is incurred post-exercise and this increases the metabolic rate for several hours and up to 24 hours after prolonged exhaustive exercise – Exercise minimises the loss of lean body tissue (muscle mass) which burns more calories than fat mass – Exercise can increase lean body tissue thereby burning even more calories – Exercise increases the metabolism/use of fats as an energy fuel – All of the above have the effect of increasing the bodies RMR, so more calories are being burned when the body is at rest – Exercise may suppress appetite so that calorific intake better balances energy intake (prevent overeating) EFFECTS OF PHYSICAL ACTIVITY ON BODY COMPOSITION • In summary, physical activity helps create a negative energy balance by speeding up weight loss and ensuring a greater percentage of the lost weight is fat and not lean muscle mass OTHER FITNESS COMPONENTS COMPONENT DEFINITION TEST AGILITY Ability to change body position in Illinois Agility Run a precise and balanced manner BALANCE Ability to maintain the Centre of Mass above the base of support, static or dynamic Stalk Stand Test COORDINATION Ability to put a number of body systems into action simultaneously e.g. hand and eyes Ball Toss Test REACTION TIME Length of time between the reception of a stimulus and the initiation of a response Ruler Drop Test SPEED Ability to move body parts quickly 30m Sprint