THE RELATIVE COMPARISON OF BODY FAT TO LEAN BODY MASS (MUSCLE, BONE, ORGANS).

OR

FAT WEIGHT COMPARED TO FAT FREE WEIGHT

BODY WEIGHT = 200 LBS.

%BODY FAT = 20%

FAT WEIGHT = 40 LBS

FAT FREE WEIGHT = 160 LBS

• NORMAL PHYSIOLOGICAL FUNCTIONING• PROTECTION OF ORGANS FROM BODILY

HARM• INSULATION AND BODY TEMPERATURE

REGULATION• ENERGY STORAGE

•EVALUATE YOUR HEALTHEVALUATE YOUR HEALTH

•BETTER PLAN A PROGRAM OF WEIGHT BETTER PLAN A PROGRAM OF WEIGHT CONTROLCONTROL

•EVALUATE YOUR PROGRESS ON EVALUATE YOUR PROGRESS ON EXERCISE AND NUTRITION PROGRAMEXERCISE AND NUTRITION PROGRAM

Fat and Muscle are two distinctly different things and one can not turn into another. MUSCLE FAT Properties: Fibrous

contractible and connective tissue

Lipids, adipose tissue

Weight / Density:

Heavier, more dense

Lighter, less dense

Function:

Moves skeleton (body)

Protection, insulation

Change in response to exercise:

Increases with exercise,

Decrease with exercise

METHODS OF ESTIMATING BODY COMPOSITION:

FAT TISSUE MEASURED WITH A CALIPER AT VARIOUS LANDMARKS ON THE BODY.

BODY VOLUME DETERMINED BY WATER DISPLACED.

BODY DENSITY DETERMINED BY BODY WEIGHT IN WATER.

INSTRUMENT THAT MEASURES THE SPEED OF ELECTRICAL IMPULSES THROUGH THE BODY

MUSCLE IS A BETTER CONDUCTOR THAN FAT

OLD METHOD BASED ON AVERAGES FOR FRAME SIZE

NO CONSIDERATION FOR PERCENT BODY FAT

WHAT IS RECOMMENDED % BODY FAT?

2 TYPES OF BODY FAT

FAT THAT IS STORED IN THE ORGANS AND TISSUES OF THE BODY.

ESSENTIAL FAT IS THE BARE MINIMUM FAT THAT IS REQUIRRED FOR NORMAL BODY FUNCTIONING.

2%-4% 10%-12%(CHILD BEARING)

ADIPOSE TISSUE FOR INSULATION, PROTECTION, AND TEMPERATURE REGULATION

8% - 12% FOR MALES AND FEMALES

EXCESS STORAGE FAT CONTRIBUTES TO A HIGHER RISK FOR HEART DISEASE AND OTHER HEALTH RELATED PROBLEMS

•FAT CELLS ARE FORMED DURING THE LAST MONTH OF FETAL DEVELOPMENT AND CONTINUE TO FORM UNTIL THE EARLY 20’S.

•FAT CELL FORMATION IS ESPECIALLY RAPID DURING THE FIRST FEW YEARS OF LIFE

•AFTER YOUR 20’S, THE NUMBER OF FAT CELLS ARE SET, BUT THEY CAN INCREASE IN SIZE.

•OVERFEEDING CHILDREN CAN LEAD TO A LIFETIME OF OBESITY.

How much body fat?Males Females

Essential 2%-4% 10%-12%

Athletes 5%-13% 13%-17%

Normal Range 14%-17% 18%-24%

Over Fat = Acceptable?

18%-25% 25%-31%

Obese 26%+ 32%+

The amount of energy it takes to raise the temperature of one kilogram of water one degree centigrade;

aka. UNIT OF ENERGY DERIVED FROM FOODHOW MANY CALORIES DOES IT TAKE TO BURN ONE POUND OF BODY FAT?

CALORIES IN - CALORIES OUT =

NET CALORIC BALANCE

IN OTHER WORDS . . .

TAKE IN MORE CALORIES THAN YOU BURN …

YOU GAIN WEIGHT.

BURN MORE CALORIES THAN YOU TAKE IN …

YOU LOSS WEIGHT

CALORIES IN

- CALORIES OUT

=NET CALORIC BALANCE

PURPOSE OF CALORIES IN (EATING AND DRINKING):

•TO MEET METABOLIC NEEDS OF BODY

•TO SUPPLY FUEL FOR PHYSICAL ACTIVITY

HOW DO YOU BURN CALORIES?

•METABOLISM

•PHYSICAL ACTIVITY

LOSS WEIGHT, STAY THE SAME, OR GAIN WEIGHT

HOW MANY CALORIES CAN YOU BURN IN ONE MINUTE BY EXERCISING IN YOUR TRAINING HEART

RATE ZONE?

8-15 CALORIES PER MINUTE

Somatotype = Body Type

• Endomorph – large, soft bulging body and pear-shaped appearance

*most dangerous body type

• Ectomorph – slender, slight build

• Mesomorph – solid, muscular, and large-boned physique

IF WEIGHT LOSS IS DESIRED, WHAT IS THE RECOMMENDATION FOR SAFE, PROPER, AND LONG-TERM WEIGHT LOSS?

(AMERICAN MEDICAL ASSOCIATION)

TO INSURE QUALITY NUTRIENTS TO MEET THE BODY’S NEEDS

TO INCREASE YOUR METABOLISM

Nutrient Food Source Function in the Body Cals/gRecommended/Actual% of calories in diet

CarbohydrateGrains, breads, veggies,fruits, pastas

Primary source of fuel 4 60-70 45-55

FatsMeats, poultry, wholemilk dairy products,vegetable oils

Essential to properfunctioning of the humanbody. Converts to body fat

9 20-30 40-50

ProteinMeats, poultry, fish,dairy products, eggs

Amino acids to buildmuscle, organs,hormones, and enzymes

4 12-15 15-20

Food source:

function in the body:

Calories per gram:

Recommended % of calories in diet:

Actual % of calories in an average U.S. diet:

Grains, breads, veggies, fruits, pastas

Primary source of fuel

Food source:

function in the body:

Calories per gram:

Recommended % of calories in diet:

Actual % of calories in an average U.S. diet:

MEATS, POULTRY, WHOLE MILK PRODUCTS, VEGETABLE OILS

INCREASES LIPIDS IN THE BLOOD THAT LEADS TO DEPOSITS IN THE ARTERIES

Food source:

function in the body:

Calories per gram:

Recommended % of calories in diet:

Actual % of calories in an average U.S. diet:

MEATS, FISH, POULTRY, DAIRY PRODUCTS, EGGS

AMINO ACIDS TO BUILD MUSCLE, ORGANS, HORMONES, AND ENZYMES

EXCESS CALORIES OF CARBOHYDRATES, FATS, AND PROTEINS ARE ALL CONVERTED TO ...

FAT INTAKE SHOULD BE BASED UPON:

•YOUR BODY WEIGHT

•YOUR PERSONAL AND FAMILY HISTORY OF HEART DISEASE

•YOUR BLOOD CHOLESTEROL LEVEL

YOUR PHYSICAL ACTIVITY LEVEL

Only 20 to 30 percent of your total calories should be from dietary fat.

What food source does your body utilize most during exercise?