Body Composition Defined
The distribution of fat throughout the body in
relation to bone, muscle, and other tissue.
Do you know why our bodies need
some fat on them?
 Fat insulates body tissue
 Fat provides energy
 Fat helps break down certain vitamins
Food For Thought…
The only thing a scale can measure is:
- gravity’s pull on your body
A Scale can’t measure:
-
Whether or not you’re eating well
Your fitness level
Your self esteem
How good a friend you are
Your sense of humour
Your insight and perception
How good a worker you are
Your soul
Methods of Measuring Body
Composition:
 Body Mass Index (BMI)
 Waist Circumference (WC) + Body Mass Index
(BMI)
 Waist-to-Hip Ratio (WHR)
 Some scales are now designed to provide you with
percentage of body fat etc.
Body Mass Index (BMI):
Gives a rough indication to whether your body
weight (mass) is appropriate for your height. It
does not directly measure the amount of body fat.
Limitation: BMI does not work well for children,
teenagers, the elderly or for very fit individuals.
This appraisal does not distinguish between body
fat and dense muscle, nor does it take into account
where this fat resides. See chart.
Waist Circumference (WC) + BMI
An effective method in predicting the health risks
that come with excess fat weight around your
midsection. To get a pretty good indication of your
body comp, combine your WC measurement with
your BMI.
Place a measuring tape around your waist (midway
between the bottom of the rib cage and the hip
bone above the belly button).
See Handout for more info. On this procedure.
Waist-to-Hip Ratio:
The WHR looks at the relative proportion of fat
stored around your waist and hips. It is a simple
but useful measure of body fat distribution.
All you need to perform this appraisal is a partner
and a measuring tape. Simply follow the steps on
the next slide.
WHR continued
1) Stand up straight, with your stomach relaxed.
2) Find the narrowest point at your waist (usually
above the belly button).
3) Record your waist measurement in either cm or
inches.
4) Find the widest point at your hips and buttocks
and record your hip measurement.
5) Divide the first measurement (your waist) by
the second (your hips), and this is your WHR.
WHR continued
The higher the WHR, the greater the risk of
developing a cardiovascular disease.
Note: These studies were done on adult subjects,
so more research is needed to determine accurate
values for teenagers.
Have You Ever Wondered…
Why is my body shaped the way that it is?
Is my weight a healthy weight?
Why do I have trouble losing (or gaining)
weight?
Is the way my body looks a product of my
own choices or fate (matters outside of my
control)?
Factors That Impact
Your Overall Body
Composition
#1 - Gender
Definition
Genetically, men have
more muscles and
therefore a faster
metabolic rate that burns
calories faster than
women.
Heredity or a Behavioural
Choice that you can control?
Heredity
#2 – Body Type
Definition
Your Body Shape is
determined by bone
structure, muscles and fat
proportions. There are
3 Main Body Types:
Endomorph, Mesomorph,
Ectomorph.
Most people are a
combination of all 3 types.
Heredity or Behavioural?
Heredity
It is important to note that
body types are based on
distribution of bone, muscle,
and fat (not weight).
Understanding your body
type will help you to develop
a realistic body image of
yourself.
Body Types
Body Types
TEEN TRUTH – Body image
http://www.youtube.com/watch?v=PpFBKeuKf7M
Endomorph:
 Soft, round body with hips
 Average to large frame
 Have a higher proportion of body fat
 Broad hips with high hourglass waistline and
curved prominent belly
 Small bones and little muscular development or
definition
Ectomorph:
• long, lean body
• Narrow, short torso
• Very long, slim legs and arms
• Frame is light with little muscle or fat
• Delicate bones, poorly developed or defined
muscles
• Usually thin
• May be able to eat large amounts of food without
gaining weight
Mesomorph:
 Broad shouldered and narrow hips
 Body is muscular
 Large bones and heavy muscle can give higher




body weights strong and muscular
Chest and shoulder dominant over stomach
Low waistline with less indentation than
endomorph
Well-defined muscles
Sturdy, athletic body
#3 - Metabolism
Definition
Heredity or Behavioural?
The amount of energy your
body needs to maintain vital
functions like digestion,
respiration and circulation.
The higher the metabolism,
the faster your body burns
calories.
Genetics can have some
influence, but you can also
increase your metabolism by
increasing your muscle mass
(through weight training).
Recent research suggests
that you can also increase
your metabolism by eating
certain foods such as spicy
foods.
#4 - Lifestyle
Definition
The choices you make
about exercise and
eating. Are you active?
Do you eat fast foods?
Does your culture eat
foods with oil or sauces
made with heavy cream?
Heredity or Behavioural?
Behaviour Choice
#5- Emotions
Definition
Includes how you feel and
act under stress or low
self esteem. Do you eat
more or make bad choices
when you are upset??
Heredity or Behavioural?
Behaviour Choice
#6- Set Point Theory
Definition
Definition Continued…
Some research suggests that
genetics plays a significant
role in determining body
weight and shape. Just as
individuals have a genetically
predetermined weight range
which the body tries to
defend. Set-point is defined
as the stable weight range
that the body maintains when
one is not trying to control
it.
In most individuals, set-point
can fluctuate between at
least 5-10 pounds and cannot
be permanently lowered
through restrictive dieting.
This may explain why people
regain the weight they lose
when on calorie reduced
diets.
Heredity!
Health Risks of Being…
Underweight
Heart irregularities
Lowered resistance to infection
Reduced ability to fight disease
Chronic fatigue (tired!)
Anemia = low iron
Diarrhea
Osteoporosis later in life (weak
bones)
- Psychological distress,
depression (from low confidence
and low self-esteem)
- Eating disorders
- Distorted body image
-
Overweight
 Heart disease
 Depression
 Poor self-esteem
 Hypertension (High BP)
 Complications in Pregnancy
 Maturity onset diabetes (Type 2)
 Respiratory illness
 High blood cholesterol levels
 Some cancers
 Gallbladder disease
 Arthritis (sore joints)
 Eating disorders
 Distorted body image
 The above risks become more
prevalent among those who are obese
for a long period of time.
Body Myths ~ A Review
Myth #1: Overeating Causes Overweight
Animal research suggests at least 51 causes of overweight,
including genetic, metabolic and other environmental factors.
Myth # 2: Dieting is Effective
Clinical studies show that up to 95% of dieters regain the
weight lost, usually within the first year. (yo-yo dieters…)
Myth #3: Dieting is Healthy
In addition to inadequate nutrition, dieting has been
implicated in the development of weakness, fatigue, binge
eating, bulimia, weight gain and obesity. (Don’t diet, make
lifestyle changes!!!)
Myth # 4: Everyone Can Be Slim
Many researchers are suggesting that the body has a "set point"
or biological control for the amount fat in the body; weight is
determined predominately by genetics and early nutrition.
How to improve body image…
1. Celebrate our natural sizes – enjoy the diversity of our
body shapes.
2. Become informed and recognize and challenge myths
and misperceptions about body image.
3. Challenge weight prejudice. Challenge the media.
4. Boycott the diet industry
5. Educate others around the issues of weight prejudice
and set point theory
6. Surround yourself with a range of realistic body images
7. Surround yourself with positive people who build you
up, not tear you down
8. Positive affirmations – learning to love yourself is a
process, it takes time to truly love the skin you are in