Sports Performance 15. Section 3.2: Body Composition
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1 Sports Performance 15 Section 3.2: Body Composition
2
3 The relative percentage of muscle, fat, bone and other tissue in the body
4 Our primary concern in this unit is body fatness and how it pertains to athletic performance
5 Over Fat: higher % of body fat than within the normal range Under Fat: lower % of the body made up of fat ~ Males: greater than 25% ~ Females: greater than 30% ~ Males: less than 5% ~ Females: less than 8%
6 The average male carries between 15-17% body fat The average female carries between 18-22% body fat
7 Essential Fat: minimal amount of body fat needed for normal physiological functions Why? 1- Temperature regulation 2- Shock absorption 3- Regulate essential body nutrients Essential Fat: Men- 3% of total weight Women- 12% in women
8 Obesity- a chronic disease characterized by excessive body fat in relation to lean body mass usually at least 20% above recommended body weight A normal (average) sized person has between 30 and 35 billion fat cells. When a person gains weight, these fat cells first increase in size and later in number 1lb of fat=3500 calories
9 What you weigh is less important than the amount of fat you possess Remember- lean muscle mass weighs more than fat
10 Weight in pounds Body Composition Height/Weight ratio charts are a very general guideline to health, and no where near as accurate as using a body fat measurement to determine your status of health overweight (bmi>25) normal weight (bmi 20-25) underweight (bmi<20) Height in feet/inches
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13 As well as being too fat, being too thin can contribute to having significant health problems Society pressures people to develop the perfect body An increase in the number of people suffering from eating disorders is a direct result of this pressure
14 Anorexia Nervosa: increase loss in body weight, failure to eat, compulsive exercise, vomiting; affects person s perception of themselvesmental disorder Bulimia Nervosa: binge eat, then vomit to prevent digestionfailure to take in nutrients; body weight fluctuates
15 The eating disorders mentioned effect a wide range of people- including people of all ages, and both sexes In the world of athletics many people are also affected. It is prominent amongst athletes in sports where body type can affect performance: figure skating, dance, gymnastics
16 How can we calculate body fat? There are many different techniques that vary in accuracy. No method can ascertain your exact body fat percentage.
17 Health indicators don t necessarily measure body fat: 1. Height- Weight tables- Measures the ideal weight you should be at for a certain height- does not account for body frame 2. BMI (Body Mass Index)- Used as a health risk assessment tool for the general population. Does not assess body fat directly, however, coupled with knowledge of a person s exercise habits, it does give an accurate indication of a person s state of health
18 BMI correlates with risk of disease and death; for example, heart disease increases with increasing BMI in all population groups BMI is a measure of weight in relation to height: BMI= weight (kg)/ Height (m)² OR BMI= (weight [pounds]/height [inches] ²) x 703
19 BMI will be inaccurate for many athletesno allowance for the fact that muscles weighs more than fat
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21 If the BMI is near the upper end of the range and nutritional and exercise habits are poor, then the teen is likely to be overweight If the BMI is near the lower end of the range, nutrition is restrictive, and exercise is excessive, there may be cause for concern
22 Skin Fold Measure ( fat pinching ): using calipers, certain areas of the body measured for body fat Easy to use, inexpensive, when used correctly they are fairly accurate and reliable Accuracy: + or -5%
23 Girth Measurements: Simple method performed by measuring circumferences at specific body sites Only a measuring tape required and good accuracy can be achieved Limitation for athletic people or those that can not visually by classified as thin or obese
24 Bioelectrical Impedance Analysis: calculates body fat in seconds by running a weak electrical current through the body Disadvantages- the amount of water in the body, skin temperature, and physical activity immediately prior to analysis can affect results
25 Hydrostatic Weighing: underwater technique for measuring body composition; considered the most accurate body comp. assessment techniques + or 3% accuracy Disadvantages: expensive, time consuming
26 Hydrostatic Weighing continued: Calculate body density first, then measure vital capacity of lungs and water displacement as you first enter the water tank An equation is used to calculate your body fat, based on your density. The difference in residual volume between the sexes is accounted for.
27 Air Displacement: Calculate the body volume from the air displaced by an individual sitting inside a small chamber High cost and still under research although fast and easy to administer (5min); compares to hydrostatic weighing The Bod Pod
28 DEXA-Dual Energy X- ray Absorptiometry: Uses very low-dose beams of X-ray energy to measure total body fat mass, fat distribution patterns, and bone density Frequently used by research and medical facilities Takes about 15min but not readily available to people (expensive)
29 Fad diets accompanied by little exercise can cause loss of muscle tissue as well as fat Scales do not show, what a person is losing?
30 Typical person loses muscle and gains fat starting at age 20 Simple lifestyle changes can have a dramatic effect on the aging process The loss of functional strength, increase in body fat %, decrease in bone density, reduction in flexibility and decline in aerobic power are all under our control!
31 Athletic performance: body fat hinders sports performance and is directly related to injury Excess fat acts as dead weight- reducing speed and efficiency of movement Detrimental to jumping, agility, and endurance activities
32 Teen growth: Girls years- stops around 16; spurt hits first then weight Boys years- stops around 18, although some growth may take place until 21; height and weight spurt occurs at the same time
33 Our success as athletes comes from a combination of athletic ability and our body build There are 3 components to body build: size, shape, and composition
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35 3 extreme body types: 1. Endomorph: Pear shaped Wide hips and shoulders Wider front to back rather than side to side A lot of fat on the body, upper arms and thighs
36 2. Mesomorph: A wedge shaped body- cubical head Wide broad shoulders Muscled arms and legs Narrow hips Narrow from front to back rather than side to side A minimum amount of fat
37 3. Ectomorph: A high forehead Receding chin Narrow shoulders, hips, chest, and abdomen Thin arms and legs Little muscle and fat
38 How can we control body fat? - Regular exercise is effective: a combination of aerobic exercise and strength training helps maintain a high metabolism and optimizes fat burning
39 Basil Metabolic Rate (BMR): the minimal rate of energy required to maintain the life processes of the body at complete rest BMR 5-10% lower in women because of larger percent of body fat and smaller muscle mass BMR fastest during growing years BMR gradually decreases as you get older- the main reason is because you lose muscle mass as you get older
40 With a decrease in BMR and same eating patterns= increase in body fat So to control fat, increase activity, increase muscle mass= minimal changes to BMR Cause of fatness = High calorie diet (food) and low expenditure (exercise)
41 To lose body fat = regular exercise and a monitored diet To maintain body composition, must be a balance in the exercise and the caloric intake To increase lean weight = increase calories and increase exercise
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