Download Body Composition Presentation

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