FITNESS REVIEW
What are the five health-related fitness components? Can you define
them?
Is a pull-up an example of an isometric, isotonic, or isokinetic exercise?
Lifting forty percent of your maximum weight is an example of muscular
strength or muscular endurance?
What fitnessgram test, tests flexibility?
The three general principles of training are?
Which principle is working the muscles beyond their normal limits?
What happens to the time as the intensity of an exercise increases?
What happens to the body during a warm-up? A cool-down?
BODY COMPOSITION
4th Component of HealthRelated Fitness
OBJECTIVES
Content Objective: The students
will be able to identify the
primary characteristics that that
make the somatotypes of
endomorphs, ectomorphs and
mesomorphs different on their
notes outline.
WHY PEOPLE LOOK DIFFERENT
-Genetic make-up inherited from your
family
Not just height and weight differences
Two people with identical heights and weights
may be very different in terms of bone structure,
muscle structure and amount of body fat
It is difficult for some individuals to gain weight
while staying lean may be difficult for other
individuals.
While genetics influence what your body
looks like – Nutrition and fitness play an
important role in remaining healthy and
controlling your overall appearance.
SOMATOTYPE
Definition – Your body type
Used in the system of classification for different human physical types
Developed by psychologist W.H. Sheldon
There are three classification types
People are a combination of all three types
THREE SOMATOTYPES
Endomorph
oA large, soft bulging
body and a pearshaped appearance
Mesomorph
oA solid, muscular, and
large-boned physique
Ectomorph
oA slender body and
slight build
THREE SOMATOTYPES
Endomorph
Mesomorph
oHigh Percentage of
Body Fat
oFirm, well developed
muscles
oShort Neck
oLarge bones
oLarge Abdomen
oBroad Shoulders
oWide Hips
oRound, full Gluteus
Maximus
oShort, heavy legs
oMuscular Arms
oTrim Waist
oMuscular Gluteus
Maximus
oPowerful Legs
Ectomorph
oSmall bones
oThin muscles
oSlender arms and legs
oNarrow chest
oRound shoulders
oFlat abdomen
oSmall Gluteus
Maximus
BODY COMPOSITION
The ratio of fat to muscle, bone and other body tissue.
Lean Body Mass – Muscle tissue and other nonfat tissue such as
bones, ligaments and tendons.
Body fat – Comes from stored calories that have not be burned for
fuel by the body.
Determining your body composition involves measuring your
percentage of body fat which allows you to determine the amount of
lean body mass.
IDEAL BODY WEIGHT
The amount you should weigh if
you have an appropriate
percentage of body fat.
The healthiest weight for your body.
The weight that you look good and
feel the most comfortable
Ideal percentage of body fat
varies with age and sex
Age
Males
Females
Up to 30
9 – 15%
14 – 21%
30 – 50
11 – 17%
15 – 23%
50 and Up
12 – 19%
16 – 25%
OVERWEIGHT VS. OBESE
Overweight
Obese
oPeople who exceed their
desirable body weight by 10%
oPeople who have an excessive
amount of body weight.
oThis is according to height and weight
charts (difference)
oRefers to body composition and how
much excess body fat you have.
oBeing obese is much more unhealthy
than being overweight
DETERMINING BODY COMPOSITION
Weighing yourself cannot be used to determine your
percentage of body fat and lean body mass.
A person may be considered in the “ideal” weight for their height but
actually be unhealthy due to a large percentage of body fat.
The opposite may be true for a muscular person who may be considered
“overweight” but is actually healthy because the majority of their body
weight is coming from lean body mass.
METHODS OF MEASURING BODY FAT
1. Underwater Weighing (Hydrostatic Weighing)
2. Skinfold Measurements
3. Body Circumference Measurements
4. Bioelectrical Impedance
1. UNDERWATER WEIGHING
•Use a large water tank or
swimming pool and a weighing
scale
•Step 1: Weigh the person in air
on a scale (normal weight)
•Step 2: Weigh the person
completely submerged
underwater
•Step 3: Use these two numbers
to get the displacement of the
water
-Advantages: Most accurate method
of determining body fat
-Disadvantages: Expensive and
inconvenient
2. SKINFOLD MEASUREMENT
•Uses skinfold calipers to measure a
fold of skin and its underlying
layer of fat at predetermined
locations on the body
•Use special computations to find
the percentage of body fat
• You can test 3, 4 or 7 different locations
to plug into the formula.
•Advantage: Easily Accessible
•Disadvantage: Human error
3. BODY CIRCUMFERENCE
MEASUREMENTS
•This method uses the
circumference of selected body
parts plus your weight
•You use a cloth measuring tape
to find the circumference
•Advantage: Easy to do, cheap
•Disadvantage: Lease accurate
method
4. BIOELECTRICAL IMPEDANCE
•Uses a scale that sends impulses
through the body and measures
how rapidly the impulses return
• Lean tissue returns impulses faster than
fatty tissue
•Advantages: Cheap and easy to
do
•Disadvantages: Inaccurate
• Hydration, when you eat, and workouts
effect the reading
EXCESS FAT IS UNHEALTHY…
American men who are obese have a life expectancy 20% shorter
than men of average weight
Women who are obese have a 10% shorter life expectancy
Medical Problems Include:
Breathing difficulties
Kidney Disorders
Diabetes
Surgical risk
Cancer
Pregnancy Problems
High Blood Pressure
Less Resistance to Infections
Heart Disease
Stroke
Social Discrimination
THREE VULNERABLE STAGES FOR FAT CELL
GROWTH
1. During the last month of fetal development
2. During the first year of life
3. During the growth spurt of adolescence
**Total number of fat cells becomes permanent once you reach
adulthood
HOW IS WEIGHT GAINED OR LOST?
•When adolescents and children grow fatter, an increase in the size of
existing fat cells and an increase in the number of fat cells occurs
•When adults grow fatter, only an increase in the size of existing fat
cells occurs
•Therefore, overweight children and teenagers are more likely to
become overweight adults because they have developed more fat
cells
•An excess of 10 calories a day results in a pound of fat
• Average weight gain for Americans from 25-55 is 30 pounds