Sports Performance 15

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Isabel Warner
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1 Sports Performance 15 Body Composition By Andrew Morgan BPE/BEd c.2003

2 Body Composition The relative percentage of muscle, fat, bone and other tissue in the body

3 Body Composition Our primary concern in this unit is body fatness and how it pertains to athletic performance.

4 Body Composition Over fat: higher % of body fat than within the normal range. Under fat: a low % of body made up of fat ~ Males: greater than 25% ~ Females: greater than 30% ~ Males: less than 5% ~ Females: less than 8%

5 Body Composition The average male carries between 15-17% body fat The average female between 18-22%

6 Body Composition Essential fat: amount of fat needed to ensure good health. Why? 1. Temperature regulation 2. Shock absorption 3. Regulate essential body nutrients

7 Obesity is an excess of body fat resulting in a significant impairment of health. A normal 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

8 Body Composition What you weigh is less important than the amount of fat you possess. Remember one pound of lean muscle mass weighs more than one pound of fat.

9 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.

10 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 of the number of people suffering from eating disorders are a direct result of this pressure

11 Anorexia Nervosa: increase loss in body weight, failure to eat, compulsive exercise, vomiting. Affects person s perception of themselves mental disorder. Bulimia Nervosa: binge eat, then vomit to prevent digestion failure to take in nutrients. Body weight fluctuates.

12 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 and gymnastics.

13 Mr. Morgan don t tell them about the only true method of calculating body fat the blender method!!! Body Composition How can we calculate body fat? There are many different techniques that vary in accuracy. No method can ascertain your exact body fat percentage.

14 Health indicators that 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, does give an accurate indication of person s state of health.

15 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)x703

16 BMI will be inaccurate for many athletes no allowance for the fact that muscle ways more than fat

17 If the BMI is near the upper end of range and nutritional and exercise habits are poor, then teen is likely to be overweight. If BMI is near lower end of range, nutrition is restrictive, and exercise is excessive, there may be cause for concern.

18 Skin fold Measure: using calipers, certain areas of the body measured for body fat. Easy to use, inexpensive, when used correctly there are fairly accurate and reliable. Accuracy: + or 5%.

20 Bioelectrical Impedance Analysis: calculates body fat in seconds. Disadvantages the amount of water in body, skin temperature, and physical activity immediately prior to analysis can affect results.

21 Hydrostatic Weighing: the most accurate test available. + or 3% accuracy Expensive,time consuming

Mr. Morgan the class will get to see Hydrostatic weighing on

Body composition Calculate body density first, then measures

22 Mr. Morgan the class will get to see Hydrostatic weighing on the field trip to the University! Body composition Calculate body density first, then measures 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.

23 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!

24 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!

25 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.

Teen growth: Girls 10-13 years. Stops around 16. Spurt hits first then weight. Boys 12-15.

26 Teen growth: Girls years. Stops around 16. Spurt hits first then weight. Boys Stops around 18, although some growth my take place until 21. Height and weight spurt occurs at the same time.

27 Our success as an athlete comes from a combination of athletic ability and our body build. There are 3 components to body build: size, type and composition

28 Three extreme body types: 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

29 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

30 Ectomorph: A high forehead Receding chin Narrow shoulders, hips, chest and abdomen Thin arms and legs Little muscle and fat

31 Body Composition 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.

32 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 % 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.

33 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)

34 To lose body fat = regular exercise and a monitored diet To maintain body composition, must be a balance in the exercise and the calorific intake To increase lean weight = increase calories and increase exercise.

Sports Performance 15. Section 3.2: Body Composition

Sports Performance 15. Section 3.2: Body Composition Sports Performance 15 Section 3.2: Body Composition The relative percentage of muscle, fat, bone and other tissue in the body Our primary concern in this unit is body fatness and how it pertains to athletic