Body Composition

Chapter 6

Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
The Spectrum of Body Size,
Shape and Composition
We All Change in Many Ways
What are the different ways
to look at human body
composition?
✓ Medical (health)
✓ Anthropological

✓ Performance

✓ Appearance
Why is knowledge of body
composition so important?

✓ Health and Disease

✓ Performance
✓ Appearance
✓ Longevity
What Is Body Composition?
◼ Body composition = the body’s
relative amounts of fat mass and
fat-free mass (bone, water, muscle,
connective and organ tissues, teeth)
◼ Essential fat = crucial for normal
body functioning
◼ 3–5% of total body weight in males
◼ 8–12% of total body weight in females

◼ Nonessential fat = adipose tissue

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Typical Body Composition

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Genetics and Body Composition
Different Levels of BC Measurement
Reference Female
Reference Female
Reference Male
 Male

vs

Female

(note
differences in
fat and muscle
content )
What is Essential Fat?
Consists of fat stored in major organs,
muscles, and central nervous system

Important for childbearing and

hormone-related functions
Required for normal physiological
functioning: reducing essential fat below
some minimal amount can impair
overall health. Extremes in dieting (and
exercise) can reduce essential fat stores)
Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Sex Differences in Essential
Fat
Women
12%
Men Of this amount, 5
to 9% is called
3% sex-specific,
reserve storage fat
contained in breast
and genital
regions, lower
body subcutaneous
fat, and
intramuscular
depots
Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Sex Differences in Storage
Fat
Storage fat accumulates mainly in
adipose tissues. This fat depot includes
visceral fatty tissues and adipose tissue
deposited beneath the skin’s surface
called subcutaneous fat

Men Women
12% 15%

The common anatomic sites for subcutaneous

fat include the triceps, subscapula, iliac ,mid-
abdomen, and upper thigh
Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Distribution of Adipose Tissue

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Fat-Free Body Mass
(FFM)
Defined as body mass devoid of
all extractable fat
Body mass = 75.1 kg Body fat = 23.6%
Fat mass = Body mass * % body fat
FFM = Body mass - fat mass

What is the FFM for this person?

Answer: 57.4 kg
Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Lean Body Mass (LBM)
In men, FFM includes 3% essential fat
In females, FFM includes 12% essential fat

LBM is an in vivo concept essential for normal

physiological functioning throughout the life span

When you compute LBM (body mass minus fat

mass), the LBM component includes the “lipid-
rich” essential fat stores in bone marrow, brain,
spinal cord, and internal organs. LBM and FFM
yield the same result, but the interpretation of
their tissue composition distinguishes between
the two concepts
Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
 The Concept of Minimal Weight
Lowest you can weigh before compromising FFM stores

Males: Includes about 3% essential body

fat (marathon runner; gymnasts;
jockeys; others
Females: Includes about 4%-7% essential
fat + sex-specific fat (5%-9%) = 12%
[probably around 48.5 kg (105 lbs) for
reference female]
 How Lean is Too Lean?
In males, the lower limit of leanness equals about about
3% body fat. Long distance runners typically have such
low values. This level of fatness is compatible with
efficient heat dissipation during intense prolonged
aerobic exercise.

In females, the lowest values for body fat correspond to

the essential fat content (about 12%). This level of
fatness is extremely low—in fact, females rarely go
below this amount and still remain in “good” health. A
woman who appears “skinny” or thin does not
necessarily mean she has a low body fat content.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
 Leanness, Exercise, and
Menstrual Irregularity
Society places an extreme focus on body weight and need
for weight loss through dieting. The effects are felt in the
general adult population, many athletic endeavors, and
unfortunately in grade school. For example, 55% of 8th
grade girls and 28% of 8th grade boys believed they were
too fat and required dieting. The facts revealed the contrary.
Only 13% of both populations needed to reduce. Sadly, 50%
of the 8th grade girls and 15% of the boys had already
begun dieting regimens.

And it’s not just teenagers who are possessed about

losing weight. Professional models, role models for
children and teenagers, today weigh 23% less than the
reference woman, many with disordered eating
conditions Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Health Consequences of “Thinness”
✓ Ammenorrhea (completion cessation of menses) occurs in
2 to 5% of women of reproductive age, and 40% of
female athletic groups such as dancers, skaters,
cheerleaders, gymnasts, cross-country runners
✓ Oligomenorrhea (irregular menstrual cycles) or
amenorrhea increases the risk of bone loss and
musculoskeletal injury in premenopausal women

Leanness is not the only factor to play a role in

menstrual irregularities. Many physically active females
fall below critical fat levels (about 17% body fat), yet
still have normal menstrual cycles. Some amenorrheic
athletes have normal body fat percentage
Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Overweight and Obesity
◼ The most important consideration in
evaluating body weight and composition
is the proportion of total body weight that
is fat (percent body fat)
◼ Overweight = total body weight above a
recommended range for good health
◼ Obesity = severely overweight and
overfat; characterized by excessive
accumulation of body fat

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Prevalence of Overweight and Obesity

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Obesity Trends* Among U.S. Adults
1990 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

No Data <10% 10%–14% Source: Behavioral Risk Factor Surveillance System, CDC

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Obesity Trends* Among U.S. Adults
2002 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” woman)

(*BMI 30, or ~ 30 lbs overweight for 5’4” person)

Source: Behavioral Risk Factor Surveillance System, CDC

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
 Excess Body Fat and
Wellness
◼ Increased risk of chronic disease and
premature death; associated health
problems include
◼ Unhealthy blood fat levels
◼ Impaired heart function
◼ Heart disease and hypertension
◼ Cancer
◼ Impaired immune function
◼ Gallbladder disease
◼ Kidney disease
◼ Skin problems
◼ Sleeping problems

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Body Composition and
Cancer Mortality

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Body Composition and
Diabetes
◼ Obese people are more than three
times as likely as nonobese people
to develop diabetes
◼ Excess body fat is a key risk factor
for the most common type of
diabetes

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
 Diabetes
◼ Diabetes mellitus = disruption of
normal glucose metabolism
◼ Type 1 diabetes = the pancreas produces
little or no insulin
◼ Type 2 diabetes = the pancreas doesn’t
produce enough insulin, cells are
resistant to insulin, or both
◼ Gestational diabetes = develops in 2–5%
of pregnant women
◼ Pre-diabetes = elevated blood glucose
levels
Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Diabetes

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
 Diabetes: Symptoms

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
 Diabetes: Prevention
◼ Regular physical activity including
endurance exercise and weight
training
◼ Moderate diet rich in whole grains,
fruits, vegetables, legumes, fish, and
poultry
◼ Modest weight loss
◼ For people with pre-diabetes, lifestyle
changes are more effective than
medication in preventing diabetes
Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Diabetes: Treatment
◼ Keep blood sugar levels within safe
limits through diet, exercise, and, if
needed, medication
◼ Monitor blood sugar levels with a
home test
◼ Lose weight if overweight

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Body Fat Distribution and
Chronic Disease
◼ Location of fat is important to health
◼ People who gain weight in the
abdominal area = “apples;” this group
has an increased risk of coronary heart
disease, high blood pressure, diabetes,
and stroke
◼ People who gain weight in the hip
area= “pears”

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Physical Activity, Overweight, and Risk
of Death

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Body Composition and
Wellness
◼ Excess body fat decreases the ability
to perform physical activities
◼ Unrealistic expectations about body
composition can hurt self-image;
exercise improves body image
◼ Set a realistic goal and maintain a
wellness lifestyle to develop a
healthy body composition

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Problems Associated with
Very Low Levels of Body Fat
◼ Too little body fat is associated with
reproductive, circulatory, and
immune system disorders
◼ Less than 10–12% for women
◼ Less than 5% for men

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Female Athlete Triad
◼ A condition consisting of three
interrelated disorders

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Body Mass Index
◼ A rough assessment based on the
concept that a person’s weight
should be proportional to height
◼ Body weight in kilograms is divided
by the square of height in meters
◼ Elevated BMI is linked to increased
risk of disease, especially if
associated with large waist
circumference

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Body Mass Index

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Body Mass Index and Risk
of Type 2 Diabetes

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Estimating Percent Body Fat
◼ Skinfold
measurements: Folds of
skin are measured with
a caliper. The
measurements are used
in equations that link
the thickness of
skinfolds to percent
body fat calculations
made from more
precise experiments.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
 Estimating Percent Body Fat
◼ Underwater weighing: An individual is
submerged and weighed under water.
Percentages of fat and fat-free weight are
calculated from body density.
◼ The Bod Pod: The amount of air displaced by
a person in a small chamber is measured by
computerized sensors.
◼ Bioelectrical impedance analysis (BIA): A
small electrical current is sent through the
body, and the resistance of the body to it is
recorded. The resulting estimates of how
much water is in the body can be used to
determine body composition.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Assessing Body Fat
Distribution
◼ Disease risk increases with total waist
measurement of more than
◼ 40 inches for men
◼ 35 inches for women
◼ Disease risk increases with total waist-to-
hip measurement above
◼ 0.94 for young men
◼ 0.82 for young women

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Setting Body Composition
Goals
◼ If fat loss would benefit your health, set a
realistic goal in terms of percent body
fat or BMI
◼ If you have underlying health issues,
check with your physician before setting a
goal
◼ A little weight loss at a time can be very
beneficial; focus on a healthy lifestyle
including proper diet and exercise

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
 Making Changes in Body
Composition
◼ Lifestyle should focus on:
◼ Regular physical activity, endurance exercise,
and strength training

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6
Making Changes in Body
Composition
◼ Lifestyle should focus on:
◼ Moderate energy intake
◼ Physical activity is the key to long-term
success

Fahey/Insel/Roth, Fit & Well: Core Concepts and Lab s in Physical Fitness and Wellness, Chapter 6