THE RELATIVE COMPARISON OF BODY FAT TO
LEAN BODY MASS (MUSCLE, BONE, ORGANS).
OR
FAT WEIGHT COMPARED TO FAT FREE WEIGHT
BODY WEIGHT = 200 LBS.
%BODY FAT = 20%
FAT WEIGHT = 40 LBS
FAT FREE WEIGHT = 160 LBS
• NORMAL PHYSIOLOGICAL FUNCTIONING
• PROTECTION OF ORGANS FROM BODILY
HARM
• INSULATION AND BODY TEMPERATURE
REGULATION
• ENERGY STORAGE
•EVALUATE YOUR HEALTH
•BETTER PLAN A PROGRAM OF WEIGHT
CONTROL
•EVALUATE YOUR PROGRESS ON
EXERCISE AND NUTRITION PROGRAM
Fat and Muscle are two distinctly different things
and one can not turn into another.
MUSCLE
FAT
Properties:
Fibrous
Lipids, adipose
contractible and
tissue
connective tissue
Weight / Density: Heavier, more
Lighter, less
dense
dense
Function:
Moves skeleton
Protection,
(body)
insulation
Change in
Increases with
Decrease with
response to
exercise,
exercise
exercise:
METHODS OF ESTIMATING BODY COMPOSITION:
FAT TISSUE MEASURED WITH A CALIPER AT
VARIOUS LANDMARKS ON THE BODY.
BODY VOLUME DETERMINED BY
WATER DISPLACED.
BODY DENSITY DETERMINED BY
BODY WEIGHT IN WATER.
INSTRUMENT THAT MEASURES THE
SPEED OF ELECTRICAL IMPULSES
THROUGH THE BODY
MUSCLE IS A BETTER CONDUCTOR THAN FAT
OLD METHOD BASED ON AVERAGES FOR FRAME SIZE
NO CONSIDERATION FOR PERCENT BODY FAT
WHAT IS RECOMMENDED % BODY FAT?
2 TYPES OF BODY FAT
FAT THAT IS STORED IN THE ORGANS
AND TISSUES OF THE BODY.
ESSENTIAL FAT IS THE BARE MINIMUM FAT THAT IS
REQUIRRED FOR NORMAL BODY FUNCTIONING.
2%-4%
10%-12%
(CHILD BEARING)
ADIPOSE TISSUE FOR INSULATION, PROTECTION, AND
TEMPERATURE REGULATION
8% - 12% FOR MALES AND FEMALES
EXCESS STORAGE FAT CONTRIBUTES TO A
HIGHER RISK FOR HEART DISEASE AND
OTHER HEALTH RELATED PROBLEMS
•FAT CELLS ARE FORMED DURING THE LAST
MONTH OF FETAL DEVELOPMENT AND
CONTINUE TO FORM UNTIL THE EARLY 20’S.
•FAT CELL FORMATION IS ESPECIALLY RAPID
DURING THE FIRST FEW YEARS OF LIFE
•AFTER YOUR 20’S, THE NUMBER OF FAT CELLS
ARE SET, BUT THEY CAN INCREASE IN SIZE.
•OVERFEEDING CHILDREN CAN LEAD TO A
LIFETIME OF OBESITY.
How much body fat?
Males
Females
Essential
2%-4%
10%-12%
Athletes
5%-13%
13%-17%
Normal Range
14%-17%
18%-24%
Over Fat =
Acceptable?
18%-25%
25%-31%
Obese
26%+
32%+
The amount of energy it takes to raise the temperature
of one kilogram of water one degree centigrade;
aka. UNIT OF ENERGY DERIVED FROM FOOD
HOW MANY CALORIES DOES IT TAKE TO
BURN ONE POUND OF BODY FAT?
CALORIES IN - CALORIES OUT =
NET CALORIC BALANCE
IN OTHER WORDS . . .
TAKE IN MORE CALORIES THAN YOU BURN …
YOU GAIN WEIGHT.
BURN MORE CALORIES THAN YOU TAKE IN …
YOU LOSS WEIGHT
CALORIES IN
PURPOSE OF CALORIES IN (EATING AND DRINKING):
•TO MEET METABOLIC NEEDS OF BODY
•TO SUPPLY FUEL FOR PHYSICAL ACTIVITY
- CALORIES OUT
HOW DO YOU BURN CALORIES?
•METABOLISM
•PHYSICAL ACTIVITY
=NET CALORIC BALANCE
LOSS WEIGHT, STAY THE SAME, OR GAIN WEIGHT
HOW MANY CALORIES CAN YOU BURN IN ONE
MINUTE BY EXERCISING IN YOUR TRAINING HEART
RATE ZONE?
8-15 CALORIES PER MINUTE
Somatotype = Body Type
• Endomorph – large, soft bulging body and
pear-shaped appearance
*most dangerous body type
• Ectomorph – slender, slight build
• Mesomorph – solid, muscular, and largeboned physique
IF WEIGHT LOSS IS DESIRED, WHAT IS THE
RECOMMENDATION FOR SAFE, PROPER,
AND LONG-TERM WEIGHT LOSS?
(AMERICAN MEDICAL ASSOCIATION)
TO INSURE QUALITY
NUTRIENTS TO MEET THE
BODY’S NEEDS
TO INCREASE YOUR
METABOLISM
Nutrient
Carbohydrate
Fats
Protein
Food Source
Grains, breads, veggies,
fruits, pastas
Function in the Body
Primary source of fuel
Meats, poultry, whole
milk dairy products,
vegetable oils
Meats, poultry, fish,
dairy products, eggs
Essential to proper
functioning of the human
body. Converts to body fat
Amino acids to build
muscle, organs,
hormones, and enzymes
Cals/g
Recommended/Actual
% of calories in diet
4
60-70
45-55
9
20-30
40-50
4
12-15
15-20
Food source:
Grains, breads, veggies, fruits, pastas
function in the body:
Calories per gram:
Recommended % of
calories in diet:
Actual % of calories in
an average U.S. diet:
Primary source of fuel
Food source: MEATS, POULTRY, WHOLE MILK PRODUCTS,
VEGETABLE OILS
function in the body:
INCREASES LIPIDS IN THE BLOOD THAT
LEADS TO DEPOSITS IN THE ARTERIES
Calories per gram:
Recommended % of
calories in diet:
Actual % of calories in an
average U.S. diet:
Food source: MEATS, FISH, POULTRY, DAIRY PRODUCTS, EGGS
function in the body: AMINO ACIDS TO BUILD MUSCLE, ORGANS,
HORMONES, AND ENZYMES
Calories per gram:
Recommended % of calories in diet:
Actual % of calories in an average U.S. diet:
EXCESS CALORIES OF
CARBOHYDRATES, FATS, AND PROTEINS
ARE ALL CONVERTED TO ...
FAT INTAKE SHOULD BE BASED UPON:
•YOUR BODY WEIGHT
•YOUR PERSONAL AND FAMILY
HISTORY OF HEART DISEASE
•YOUR BLOOD CHOLESTEROL LEVEL
YOUR PHYSICAL ACTIVITY LEVEL
Only 20 to 30 percent of your total calories should be
from dietary fat.
What food source does your body
utilize most during exercise?