Body Composition
Lean Body Mass
•  Muscles
•  Ligaments
•  Tendons
•  Bones
Body Fat
•  Fat is fat
Body Fat % Guidelines
Body Composition and Risk for
Chronic Diseases
50
High
Premature Death Risk
Too Lean- Increased Risk
Normal Body Fat- Lower Risk
40
Increased Body Fat- Increased Risk
30
Too Lean- Increased Risk
20
10
Low0
75%
Below
Within normal limits for
Body fat - Lower Risk
85%
100%
115% “Normal”
Too much
Body fat -
Increased Risk
125%
Percent of Normal Level of Body Fat
145%
Above
How do you measure body
composition?
http://www.chponline.com/moreinfo/c-130.htm
•  A measure of body fat based on height and
weight.
BMI = Kg/M2 •  This measurement is an estimate and is used
as an indicator of health risk
•  BMI does not measure body composition or
body fat %
Determining BMI
•  National Institute for Health BMI Calculator:
http://nhlbisupport.com/bmi/bminojs.htm
•  National Institute for Health BMI Chart:
http://www.nhlbi.nih.gov/guidelines/obesity/
bmi_tbl.pdf
* Underweight = <18.5
* Normal weight = 18.5-24.9
* Overweight = 25-29.9
* Obesity = BMI of 30 or greater
Two people can have the same BMI, but a different percent body
fat. A bodybuilder with a large muscle mass and a low percent
body fat may have the same BMI as a person who has more
body fat because BMI is calculated using weight and height
only.
These men have the same height, weight, and BMI, but may have
different percent body fat.
6'3"
Height
6'3"
220 lbs
Weight 220 lbs
27.5
BMI
27.5
http://www.cdc.gov/nccdphp/dnpa/bmi/bmi-means.htm
BODY TYPES
ENDOMORPH MESOMORPH
-High percentage of body fat
-short neck -large abdomen
-wide hips -round, full buttocks
-short, heavy legs
-firm,well-developed muscles
-large bones -broad shoulders
-muscular arms
-trim waist -muscular buttocks
-powerful legs
ECTOMORPH
-small bones
-thin muscles
-slender arms and legs
-narrow chest
-round shoulders
-flat abdomen
-small buttocks
Body Composition is one health related
!component that is most closely associated
to how people feel about themselves."
Care must be taken in evaluation and
response to results from any source to
estimate body composition."
Healthy people come in many sizes and
shapes"
Eating disorder concerns revolve around body
composition and its misconception."
Weight Gain & Loss
•  There needs to be an imbalance of caloric
intake (eating) and output (activity) to gain
or lose weight
Input
Activity
Weight Gain & Loss
To Gain or Lose weight you need to:
1. Change caloric intake (eating)
2. Change caloric output (activity)
3. Change a combination of both
Weight Gain
One Pound = 3,500 unused calories
÷
7 days in a week
=
500 unburned calories per day
To Gain One Pound in a week:
1.  Eat 500 calories more each day 2.  Burn 500 calories less each day
3.  Do a combination of both: Eat 250 calories more
and burn 250 calories less
Weight Loss
One Pound = 3,500 unused calories
÷
7 days in a week
=
500 unburned calories per day
To Lose One Pound in a week:
1.  Eat 500 calories less each day 2.  Burn 500 calories more each day
3.  Do a combination of both: Eat 250 calories less
and burn 250 calories more
Examples of Calories Burned
caloric expenditure per minute by activity and
body weight
Activity
Basketball
(moderate)
Basketball
(vigorous)
Cycling
(5.5 mph)
Golf
100 125
lbs lbs
150
lbs
175
lbs
200
lbs
225
lbs
250
lbs
4.6 5.9 7.1 8.3 9.6 10.4 11.6
6.5 8.2 10
11.7 13.5 14.6 16.3
3.3 4.2 5.1 5.9 6.8 7.4 8.3
3.6 4.5 5.5 6.4 7.4 8.0 9.0
Examples of Calories Burned
caloric expenditure per minute by activity and
body weight
Activity
Running (11-min. mile)
Running
(5-min. mile)
Skiing
(downhill)
Soccer
100
lbs
125
lbs
7.1 9.0
13
150
lbs
175
lbs
200
lbs
225
lbs
250
lbs
10.8 12.7 14.6 15.9 17.8
16.4 19.9 23.3 26.8 29.1 32.5
6.4 8.1
9.8 11.4 13.1 14.3 16.0
5.9 7.5
9.0 10.6 12.2 13.2 14.8
Examples of Calories Burned
caloric expenditure per minute by activity and
body weight
Activity
100 125 150 175
lbs lbs lbs lbs
200
lbs
225
lbs
250
lbs
Tennis
(Recreational)
4.6 5.8 7.0 8.2 9.4
10.2 11.5
Walking (2.0 mph)
Weight Training
2.3 2.9 3.5 4.2 4.8
5.2 5.8
5.1 6.7 7.9 9.4 10.8 11.7 19.1
1. A component of body composition is lean mass. Which of the
following is not considered lean body mass tissue?
A.
B.
C.
D.
Muscles
Ligaments
Fat
Tendons
2. It is possible to be considered overweight according to height
and weight charts, and not be considered obese according to
body fat percentages.
True or False?
3. Body Mass Index is:
A.
A measure of body fat based on height and weight
B.
An indicator of health risk
C.
An estimate
D.
All of the above
4.
A.
B.
C.
D.
In order to improve your body composition, a person must:
increase muscle mass
decrease overall amount of body fat
eat a healthy balanced diet
all of the above
5. The risk of premature death is higher if the percent of body fat is
higher or lower than normal levels.
True or False?
6. In order to lose weight, one must:
A.
Burn more calories than you take in
B.
Burn less calories than you take in
C.
Burn the same amount of calories that you take in
D.
None of the above
7. If one pound equals 3500 calories, for a person to gain one pound per
week, they must:
A.
Eat 500 calories more each day than your average daily
caloric
output.
B.
Burn 500 calories less through reduced exercising
C.
Do a combination of both: eat 250 calories more and burn 250
calories less.
D.
All of the above
8. Body composition is the health related fitness
component that is most closely associated to how
people feel about themselves.
True or False?