12-Body Composition weight gain and loss for performance

Nutrition and Fitness

Dr. Siham Gritly

Dr. Siham Gritly

People’s bodies are shaped by the activities they perform

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Composition of body weight

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Nutrition, fitness and body composition

• Nutrition and fitness are closely interrelated factors;• * to body composition,• * muscular capability • * respiratory and cardiovascular capacity

• Body composition is the term used to describe the different components such as muscle, bone, fat, and other tissue that make up a person’s total body weight.

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• Water is the most abundant chemical compound in living human cells, accounting for 65-90% of each cell.

• All organic compounds contain carbon, which is why carbon is the second most abundant element in the body.

• Six elements account for 99% of the mass of the human body: oxygen, carbon, hydrogen, nitrogen, calcium, and phosphorus.

• Although aluminum and silicon are abundant in the earth's crust, they are found in trace amounts in the human body

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Body composition and physical fitness

• In physical fitness, body composition is used to describe the percentages;-

• * fat,• * bone, • * muscle• Because muscular tissue takes up less space in our body

than fat tissue, body composition, as well as our weight, determines leanness (non fat weight).

• Two people of equal height and body weight may look completely different from each other because they have a different body composition.

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components of body composition

• A two-component of body composition divides the body into;

• 1-fat component

• 2-fat-free component (Lean body mass)

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Fat component

• Body fat is the most variable constituent of the body. The total amount of body fat consists of essential fat and storage fat.

• Fats, the energy reserve of body stored as triglycerides in adipose tissue and under the skin and around internal organs (bone marrow, lung, liver, spleen, kidneys, intestine, heart and lipid rich tissues in nervous system)

• Adipose tissue is located under the skin (storage fat)

• Triglycerides are the main fat depot

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• Fat in the marrow of bones, in the heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid-rich tissues throughout the central nervous system is called essential fat,

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• Fats functions are provision of energy and It provides protection for different body organs and serves as an insulator to conserve body heat.

• excess body fat may impair physical performance and activity.

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• Body fat, or adipose tissue, is composed of a mixture of mostly fat, some protein, and water.

• A pound of body fat (454 g) is approximately 87% fat, or (454 × 0.87) 395 g, and 395 g × 9 kcal/g = 3555 kcal.

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Lean body mass (muscle, bone, and organs)

• Lean body mass represents the weight of muscles, bones, ligaments, tendons, and internal organs.

• Lean body mass includes a small percentage of essential fat.

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weight gain and loss for performance

• To maintain healthy body weight, balance kcalories from foods should be balance with kcalories expended.

• When energy in balances with energy out, a person’s body weight is stable

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• Weight loss, is a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue and/or lean mass, namely bone mineral deposits, muscle, tendon and other connective tissue.

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Weight-Management Strategies, For Weight Loss

• * Energy out should exceed energy in by about 500 kcalories/day. your physical activity enough to spend more energy than consume from foods.

• *Eat small portions.

• *Limit high-fat foods. Make legumes, whole grains, vegetables, and fruits central to your diet plan.

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• *Limit concentrated sweets.

• * Drink a glass of water before you begin to eat and another while you eat. Drink plenty of water throughout the day.

• * Keep a record of diet and exercise habits

• * Learn alternative ways to deal with emotions and stresses.

• *Eat slowly.

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Weight-Management Strategies For Weight Gain

• *Energy in should exceed energy out by at least 500 kcalories/day.

• *Increase your food intake enough to store more energy than you expend in exercise.

• * Exercise and eat to build muscles.

• * Expect weight gain to take time (1 pound per month would be reasonable).

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• * Eat at least three meals a day.

• *Eat large portions of foods and expect to feel full.

• * Eat snacks between meals.

• * Drink plenty of juice and milk.

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how to estimated energy requirement (EER),

• To determine estimated energy requirement (EER), the appropriate equation is use,

• For men 19 years and older:• EER = [662 − (9.53 × age)] + PA × [(15.91 × wt) +

(539.6 × ht)]

• • For women 19 years and older:• EER = [354 − (6.91 × age)] + PA × [(9.36 × wt) + (726 ×

ht)]

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• For example, consider an active 30-year-old male who is 5 feet 11 inches tall and weighs 178 pounds. First, converts his weight from pounds to kilograms and his height from inches to meters, if necessary:

• 178 lb ÷ 2.2 = 80.9 kg• 71 in ÷ 39.37 = 1.8 m

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• Next, considers his level of daily physical activity and selects the appropriate PA factor from the previous table.

• Then, inserts his age, PA factor, weight, and height into the appropriate equation:

• EER = [662 − (9.53 × 30)] + 1.25 ×[(15.91 × 80.9) + (539.6 × 1.8)]• (A reminder: Do calculations within the parenthesis first.) He

calculates:

• EER = [662 − 286] + 1.25 × [1287 + 971]• (Another reminder: Do calculations within the brackets next.)

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• EER = 376 + 1.25 × 2258• (Do multiplication before addition.)• EER = 376 +2823• EER = 3199• The estimated energy requirement for an active 30-

year-old male who is 5 feet 11 inches tall and weighs 178 pounds is about 3200 kcalories/day.

• His actual requirement probably falls within a range of 200 kcalories above and below this estimate.

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• age in years,• weight (wt) in kilograms, • height (ht) in meters, • physical activity (PA) factor from the reference

table.• To convert pounds to kilograms, divide by 2.2; • to convert inches to meters, divide by 39.37

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Physical Activity Equivalents and Their PA Factors sources; Melvin- Nutrition for Health, fitness & Sport

Physical activity level

Description

Physical Activity Equivalents

Men, 19+ yr PA Factor

Women, 1PA Factor19+ yr

Boys, 3–18yrPA Factor

Girls, 3–18 yrPA Factor

1.0 to 1.39

Sedentary Only those physical activities required for typical daily living

1.0 1.0 1.0 1.0

1.4 to 1.59

Low active Daily living + 30–60 min moderate activity

1.11 1.12 1.13 1.16

1.6 to 1.89

active Daily living + ≥ 60 min moderate activity

1.25 1.27 1.26 1.31

1.9 and above

Very active

Daily living + ≥ 60 min moderate activity and ≥ 60 min vigorous activity or≥ 120 min moderate activity

1.48 1.45 1.42 1.56

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Body composition and obesity

• Obesity is defined as a total body fat percentage over 25%(men) or 35%(women), or a body mass index of 30 or more.

• Increase in Body fat will be lead to the risk of coronary heart disease, diabetes and high blood pressure and cancer.

• Aim to reduce body weight slowly, with a weight loss of 5-10kg over 12 weeks.

•

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Body mass index (BMI)

• Body mass index (BMI) is a simple ratio of weight-for height that is commonly used to classify overweight and obesity in adults.

• It is calculated as the weight in kilograms divided by the square of the height in metres (kg/m2).

• BMI Calculator and Formula• Metric BMI Formula: weight (kg) / [height (m)]2

• Example: Weight = 68 kg, Height = 165 cm (1.65 m) • Calculation: 68 / (1.65)2 = 24.98

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Classification of Body mass index (BMI)WHO recommendation

BMI less than 18.4 is classified as underweight for height

  BMI 18.5 – 24.9 is classified as normal weight for height

• BMI 25.0 – 29.9 is classified as overweight• BMI 30.0 – 39.9 is classified as obese• BMI more than 40 is classified as severely

obese

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• body builder will have a lot of muscle and therefore weigh more than a non-active individual.

• His BMI may be higher, but his body fat will be low.

• Therefore, the BMI calculation is only a useful index of the body fatness and should be used in conjunction with other measures of fat distribution e.g. waist circumference

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Assessing Body Composition and Percent Body Fat

• Practical methods of assessing body composition

• the two-component (fat and fat-free mass) assess by;-

1-Underwater Weighing or Hydrostatic Weighing

2-Skinfold Thickness Measurement

3-Bioelectrical Impedance

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Other techniques for assessing body composition

• Height & Weight

• Circumference Measurements

• Waist Girth & Waist-to-Hip Ratio

• Body Mass Index

2-bioelectrical impedance analysis (BIA),

• Bioelectrical impedance Estimate body fat content by sending a painless, low energy electrical current through the body.

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• Bioelectrical impedance is another common method of assessing body fat percentage.

• This method determines total body weight, the percent and amount of body fat, muscle mass, water,

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Bioelectrical impedancemeasures body fat by using a low-intensity electrical current. Because electrolyte-containing fluids, which readily conduct an electrical current, are found primarily in lean body tissues, the leaner the person, the less resistance to the current. The measurement of electrical resistance is then used in a mathematical equation to estimate the percentage of body fat.

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3-Hydrostatic Underwater Weighing

• Underwater weighing is based upon

Archimedes Principle which states that the floating force on a submerged object is equal to the weight of the fluid that is displaced by the object.

• this principle is used to determine a person's percentage of

body fat because the density of fat mass and fat-free mass are constant.

• Lean tissue, such as bone and muscle, are more dense than water, and fat tissue is less dense than water.

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• Basically, muscle sinks and fat floats. Therefore, a person with more body fat will weigh less underwater and be more floating. Someone with more muscle will weigh more underwater.

• A special calculation is then used to determine lean weight and fat weight and determine a person's percentage of body fat. By volume fat weighs less than muscle, and pound for pound fat and muscle each have a constant mass and displace a specific amount of water.

•

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During underwater weighing, the person exhales as much air as possible and then holds his or her breath and bends over at the waist. When the person is totally submerged, under water weight is recorded . Body volume is calculated by entering this value and weight in air into formula

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Air displacement plethysmography estimates body composition by having a person sit inside a chamber while computerized sensors determine the amount of air displaced by the person’s body

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Dual energy X-ray absorptiometry (DEXA) uses two low-dose X-rays that differentiate among fat-free soft tissue (lean body mass), fat tissue, and bone tissue, providing a precise measurement of total fat and its distribution in all butextremely obese subjects

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Youtube

• An instructional video on how to use the Bioelectrical Impedance Analysis (BIA) machine

• Getting Hydrostatic body fat test measurements at Fitness Wave

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2-Skinfold Thickness Measurement

• Because underwater weighting it is complicated and requires special equipment, most exercise physiologists use simple skinfold measurements to determine body fat percent. The American College of Sports Medicine says that when performed by a trained, skilled, tester, they are up to 98% accurate.

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• Skinfold thickness (SFT) is defined as a measure of the double thickness of the epidermis, underlying fascia and subcutaneous adipose tissue Measured at four sites:

• 1-biceps (midpoint of front upper arm), • 2-triceps (midpoint of back upper arm),• 3-subscapular (directly below point of shoulder blade

at angle of 45 degrees),• 4- supra iliac (directly above iliac crest in mid axillary ‐ ‐

line). Rapid surveys often involve only biceps.

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supra iliac‐ (directly above iliac crest in mid axillary line ‐(waistline). Measured horizontally with the subject breathing gently

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triceps skin fold thicknessTriceps: A mark is made at the mid-upper arm, midline of the posterior aspect of the arm over the triceps muscle, measured with the elbow bent at 90o, used for identifying the biceps and triceps SFT. During the measurement, the arm should be hanging freely by the side, palms inwards towards the thighs.

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Biceps skin fold thickness Biceps: Measured midline of the anterior aspect of the arm, over the biceps muscle, mid-point on the arm as below.

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Subscapular: Found just below and lateral to the bottom tip of the scapula, measured in a 45o angle. Subjects stand with their arm relaxed by their side. The scapula was palpated with the fingertips to find the bottom of the bone and the SFT is then measured in the natural crease. Subject’s shoulders are relaxed

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References • Ellie Whitney and Sharon Rady Rolfes; Under standing Nutrition,

Twelfth Edition. 2011, 2008 Wadsworth, Cengage Learning

• Sareen S. Gropper, Jack L.Smithh and James L. Groff; 2007. advanced Nutrition and Human Metabolism, fifth ed. Wadsworth CENGAGE learning

•Brodie, D. A. (1988). Techniques of measurement of body composition Part II. Sports Medicine, 5, 74-98.Heyward, V. H. (1991). Advanced fitness assessment & exercise prescription. Champaign: Human Kinetics Publishers.

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References

Jackson, A.S. & Pollock, M.L. (1985) Practical assessment of body composition. The Physician and Sportsmedicine, 13, 5, 76-90

• Melvin H Williams 2010; Nutrition for Health, Fitness and Sport. 9th ed, McGraw Hill

• World Health Organization Report (WHO 1987)