BODY COMPOSITION & NUTRITION
Body Composition







To understand the concept of body composition, we must recognize that the human body
consists of fats and non-fats components.
The fat component is called fat mass or percent body fat
The non-fat component is termed lean body mass
To determine the recommended body weight, we need to find out what percent of total body
weight is fat and what amount is lean tissue. In other words, body composition should be
assessed by a well-trained technician who understands the procedure being used
Once fat percentage is known, recommended body weight can be calculated from
recommended body fat
Recommended body weight, also called healthy weight, implies the absence of any medical
condition that would improve with weight loss and fat distribution pattern that is not associated
with high risk for illness
The best way to determine whether people are truly overweight or falsely at recommended
body weight is through assessment of body composition. Obesity is an excess body fat. If body
weight is the only criterion, an individual might easily appear to be overweight according to
height/weight charts. Yet not have too much body fat typical examples are football players,
body builders, weight lifters and other athletes with large muscle size. Some athletes who
appear to be 20 or 30 pounds overweight really have little body fat
Essential & Storage Fat





Total fat in the human body is classified into 2 types: essential fat and storage fat.
Essential fat is needed for normal physiological function. Without it, human health and
physical performance deteriorate. This type of fat is found within tissues such as muscles,
nerve cells, bone marrow, intestines, heart, liver and lungs
Essential fat constitutes about 3% of the total weight in men and 12% in women. The
percentage is higher in women it includes sex-specific fats such as that found in the breast
tissue, uterus, and other sex-related fat deposits.
Storage fat is the fat stored in adipose tissue, mostly just beneath the skin (subcutaneous
fat) and around major organs in the body (visceral fat)
Fat serves 3 basic functions:
1. As an insulator to retain body heat
2. As energy substrate for metabolism
3. As padding against physical trauma to the body
Body Mass Index

The most common technique to determine thinness and excessive fatness is the body mass
index (BMI). BMI incorporates height and weight to estimate critical fat values at which the
risk for disease increases
BODY COMPOSITION & NUTRITION




BMI is calculated by either dividing the weight in kilograms by the square of the height in
meters or multiplying body weight in pounds by 703 and dividing this figure by the square of
the height in inches. For example, the BMI for an individual who weighs 172 lbs (78 kg) and
is 67 in (1.7 m) tall would be 27. You also look up your BMI in table 4.6 according to the
height and weight
𝑘𝑔 703 × 𝑙𝑏𝑠
𝐵𝑀𝐼 = 2 =
𝑚
𝑖𝑛2
Because of its simplicity and measurement consistency across populations, BMI is the most
widely used method to determine overweight and obesity. Due to the various limitations of
previously mentioned body composition techniques including:
 Lack of consistently among technician and laboratories
 Cost
 Availability to the general population
 Inconsistent results between techniques
 Standard errors of measure of the procedures
BMI is used almost exclusively to determine health risk and mortality rates associated with
body weight
BMI:
 Underweight: <18.5
 Normal: 18.5-24.9
 Overweight: 25-29.9
 Obese: 30-34.9
 Extremely obese: >35
Nutrition

science that interprets the interaction of nutrients and other substance in food in relation to
the maintenance, growth, reproduction, health and disease of an organism
Nutrients: a substance that provides nourishment essential for growth and the maintenance of life

two types:
1. macronutrients: different types of nutrients we consume in large amounts and
these are measured in grams (carbohydrates, proteins, and fats)
2. micronutrients: vitamins and minerals; the prefix micro is used because the body’s
daily requirements for these nutrients are small (vitamins and minerals)
Carbohydrates



compounds constructed by carbon, hydrogen and oxygen
converted into glucose in the body, providing main source of fuel (4 calories per gram of
carbohydrate) for all physical activity
carbohydrates are found in a wide variety of foods including grains, fruits and vegetables as
well as in the milk/alternative (soy, rice, nut, or other non-dairy products) groups
BODY COMPOSITION & NUTRITION
Proteins




amino acids are the building blocks of proteins constructed by carbon, hydrogen, oxygen
and nitrogen molecules
amino acids can be made within the body (nonessential) or required from dietary sources
(essential)
involved in the development and growth, and repair of muscle and other bodily tissues and
are therefore critical for recovery for intense physical training
ensure the body stays healthy and continue working efficiently by aiding in many bodily
processes
Fats





consists of oils and fat-like substances found in foods such as cholesterol and phospholipids
are commonly referred to as lipids
with 9 calories per gram, fats are a concentrated source of energy
primarily used as a fuel at rest and during low to moderate intensity exercise
involved in providing structure to cell membranes, aiding in the production of hormones,
lining of nerves for proper functioning and facilitating the absorption of fat-soluble vitamins
Vitamins


large class of nutrients that contain carbon and hydrogen as well as possibly oxygen,
nitrogen and other elements
2 main requirements for a substance to be classified as a vitamin
1. The substance must be consumed exogenously because the body can’t produce it or
can’t produce it in sufficient quantities to meet its need
2. Substance must be essential to a t least one vital chemical reaction or process in the
human body
Minerals




Have a role in the structural development of tissues and regulation o bodily processes
Physical activity places demands on muscles and bones, increases the need for oxygencarrying compounds in the blood, and increases the loss of sweat and electrolytes from the
body, all of which hinge on the adequate intake and replacement of dietary minerals
Categorized into
 Major minerals: calcium, sodium magnesium, potassium, chloride, phosphorous,
and sulfur
 Trace minerals: iron, zinc, copper, selenium, iodide, fluoride, molybdenum and
manganese based on the total quantity required on a daily basis
Similar to vitamins, minerals are found in a wide variety of foods but mainly are
concentrated in the meats and beans/alternatives and milk/alternative groups
BODY COMPOSITION & NUTRITION