Sharing Session Topic: Body composition Name Moo Jian Wen Employee ID 123632 FCC Bedok FCC 1 Content page What is body composition? Page 3 Differences between Body Mass Index (BMI) and Body Fat Percentage (BF%) Page 4 – 7 Factors that affect body composition Page 8 - 9 Why knowing body composition in important Page 9 Sample program Page 10 Conclusion Page 11 Reference(s) Page 12 - 13 2 What is body composition? Body compositions are the component in our body that makes up the total body mass. Which consist of two parts: Fat mass: The total percentage of body mass that comes from fat. Fat-free mass: The total percentage of body mass that is not from fat. (e.g. muscles, bone, organ, other connective tissue.) Types of body fat There are two main types of fats in our body: Subcutaneous fat – Fat beneath the skin, use to protect or absorb shock from any trauma. Visceral Fat – fat around internal organs, this is a dangerous type of fat. (image retrieved from: http://www.online-dhaka.com/weight-loss-guide/article/what-is-subcutaneous-fat ) (1) 3 Differences between Body Mass Index (BMI) and Body Fat Percentage (BF%) Body Mass Index (BMI) BMI is the most common and easiest method to determine whether a person is overweight or underweight. BMI can be measured by using the formula below: π΅πππ¦ πππ π (πΎπΊ) π»πππβπ‘ (π)2 Once got the result from the calculation, the result will be compared according to the diagram below: (Image taken from: https://www.healthhub.sg/live-healthy/410/Healthy%20Weight ) (2) 4 Example: Ah Seng wants to calculate his BMI, he is currently weighing, 70kg and with the height of 1.70m. As discussed, Ah Seng’s BMI can be calculated with the formula: 70ππ 1.70π2 = 25 kg/m2 Compared the result with the diagram, Ah Seng’s BMI puts him at the moderate risk range. Can BMI really determine whether an individual overweight or underweight? Body Fat Percentage Like what had mentioned above (Page 1), body composition is the measurement of components that makes up our total body mass, which consist of: - Total body fat percentage Bone Mass Muscle Mass Total water weight Body fat can be measured with the following methods (rank in the order of most accurate to least): - Dual Energy X-ray Absorptiometry (DEXA) DEXA uses low level x-ray to scan body composition (body fat, muscles, bone density). This method can only be done in sports lab or hospital. - ο· ο· Pros Precise No special preparation needed ο· ο· Cons Expensive Requires experience radiologist Skin fold measurement This method uses a calliper to estimate body fat by pinching the skin thickness at several points. Which ranges from 3 to 7 sites: 3 sites measurement Male Female Chest Triceps Abdomen Suprailiac Thigh Thigh 7 site measurement Male & Female Triceps Chest Midaxillary Subscapular Suprailiac Abdominal Thigh Pros ο· ο· ο· Inexpensive Portable Easy to use ο· ο· Cons High technical errors Not ideal for severe obese or lean 5 - Hydro densitometry (under water weighing scale) This method requires the subject to be submerged in water to measure the subject’s density and the data will be converted to body fat percentage (BF%) using the following formula: mass Density (Dbody) = Volume BF% = 495 π·body – 450 This method can only be done in sports lab or hospital with the equipment. ο· Pros More accurate than BMI Cons ο· ο· ο· - Expensive Uncomfortable (require to forced expiration and submerge in water for 30 seconds) Requires experienced tester Weighing scale with Bioelectrical Impedance Analysis (BIA) This method uses a low electrical current that passes through the body to calculate the resistance to estimate body composition. This can be commonly done by using a weighing scale with BIA function. Pros ο· ο· ο· Quick Inexpensive Portable ο· ο· Cons Not accurate to certain group of people (severe obese or lean) Results may get affect by several factors (e.g. hydration) Body fat result can be compared with the table below: (Image taken from: http://herbalife-sin-ma.blogspot.com/2010/01/calculate-body-mass-index-bmi.html ) (3) 6 Example: Charlie wants to know his body fat percentage. He got his body fat percentage measured at a sports clinic through using DEXA. And the DEXA result shows that Charlie have a body fat percentage of 15%. Comparing the result with the diagram shown above, Charlie’s body fat percentage is between fit to healthy range. Body Mass Index (BMI) VS Body Fat Percentage (BF%) Ah Seng Age: 25 Gender: Male Weight: 70kg Height: 1.70m BMI: 25 kg/m2 BF%: 21% Table 1. comparing results Age: Gender: Weight: Height: BMI: BF%: Charlie 25 Male 70kg 1.70m 25 kg/m2 15% Both subjects have the same age, weight, height, BMI except for body fat percentage. Which shows that Ah Seng is slightly obese with a BF% of 21%. This table shows that BMI is not a really a good method to assess an individual body composition since BMI only take height and weight as consideration and like what had discussed body composition consist more than just height and weight. But when it comes to conducting body composition for a large group, BMI will be the best option since all it need is just height and weight. 7 Factors that affects body composition Although body composition can be changed through diet and exercise, but there are few factors that individual have no control that is affecting body composition: Age Physical activities are lower in older individuals (>50 years old), thus there is a decrease in total energy expenditure. Resting Metabolic Rate (RMR) are also lower due to decrease of metabolic active cells and skeletal muscles. (4) Comparing with healthy younger adults (<40 years old), studies shown that this group have higher fat free mass (skeletal muscles, bone density) which leads to higher RMR. (5) Gender Gender is another determinant of body composition, Basic Metabolic Rate (BMR) of an adult male is higher than a female of same age and weight (6), studies also shown that men had higher muscle mass in comparison with women due to differences in physiologically. (7) Genetics and body types Studies shows that body composition can be affected by genetics with percentage body fat, fat mass, fat distribution and fat patterning are characterized through hereditary up to 25%. (8) Different body types might play apart in body composition, below are the 3 types of body: (image taken from: https://attireclub.org/2014/11/29/mens-body-types-traits-fashion-tips/ ) (9) 8 Characteristics of the body types: - Ectomorph long and lean small body frame fast metabolism “hard gainer” - Mesomorph “athletic” body type Middle of all three body types Faster metabolism compare to Endomorph but slower than Ectomorph - - Endomorph wide body frame store body fat easily compare to other body type easier to gain muscle and fat Although each body type have different metabolic rate which can affect body fat gains, but there are more factors that affects metabolism (e.g. muscle mass, age, gender, overall health). (10) Hormones Factors affecting body composition is not just physically but also through hormones, there is two common hormones that affects body composition in genders: Leptin A hormone released from fat cells that helps to regulate energy balance and storage of fats throughout body. Leptin values in women are two-fold higher than men, (11) which leads to female have higher fat mass compare to men. Testosterone A key hormone for men not just in male reproductive cells but also used to promote increasing of muscles mass and bone mass. In perspective of biology, men tend to have higher testosterone compared to women. (12) Since women have lower testosterone, which also means women tend to have lower muscle mass which result in lower metabolism rate. Why knowing body composition is important Body composition is related to health, and individual body fat percentage can determine one health and longevity. To determine an individual whether he or she is obese, he or she may go through physical checks using the methods mentioned. Study shows that excess body fat can increase the risk of health problems example cardiovascular disease and diabetes, (13) and obesity also associates with high rates of death in today society. (14) To reduce body fat to a healthy range, individual need to go through a proper healthy diet (calorie deficit) and exercise at least total of 150 minutes of moderate physical activities or 75 minutes of high intense physical activities per week. (15) 9 Sample program Knowing that decreasing body fat percentage, individual are recommended to go through a proper healthy diet (calorie deficit) and exercise at least total of 150 minutes of moderate physical activities or 75 minutes of high intense physical activities per week. Resistance training reduce body fat percentage greatly compared to aerobic exercise (16) and performing aerobic exercise can improve cardiovascular health. (17) Study shows that a slight calorie deficit of 250 Kcal per day are more sustainable compared to aggressive calorie deficit. (18) Intensity of the workout can be gauge using a scale called Rating of Perceived Exertion (RPE) RPE Scale 10 9 8 7 6 5 4 3 2 1 Rating Unable to talk Talk with difficulties Able to talk with difficulties Able to talk with some difficulties Able to talk with some pause Able to talk with some pause Able to talk comfortably Able to talk comfortably Able to talk comfortably Able to talk comfortably 150 minutes of exercise with moderate intensity (RPE 6 – 7) Monday Resistance training for 30 mins Tuesday Aerobic training for 30 mins Wednesday Resistance training for 30 mins Thursday Aerobic training for 30 mins Friday Resistance training for 30 mins 75 minutes of exercise with high intensity (RPE 7 – 9 ) Monday Resistance training for 30 mins Tuesday Rest Wednesday Aerobic training for 15 mins Thursday Rest Friday Resistance training for 30 mins 10 Conclusion This concluded that BMI are easier to access body composition for large group of participants whereas body fat percentage are better option for individual and for individual wanted to know more details about their body composition. Individuals are advised to maintain a healthy body composition through proper diet and exercise. 11 Reference(s) 1. Types of body fat [Image] (n.d). Retrieved from URL: http://www.online2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. dhaka.com/weight-loss-guide/article/what-is-subcutaneous-fat Body Mass Index Chart [Image] (n.d). Retrieved from URL : https://www.healthhub.sg/live-healthy/410/Healthy%20Weight Calculate body fat percentage [Image] (n.d). Retrieved from URL: http://herbalife-sinma.blogspot.com/2010/01/calculate-body-mass-index-bmi.html Book Title: Weight Management: State of the Science and Opportunities for military programs (2004) Retrieved April 30, 2020 from https://www.ncbi.nlm.nih.gov/books/NBK221834/#top Xue He., Zishuai Li., Xunhui Tang., Lijung Zhang., Li Wang., Yongjun He., Tianbo Jin., & Dongya Yuan. (2018) Age and sex-related differences in body composition in healthy subjects aged 18 to 82 years. 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