PERSONAL FITNESS

BODY COMPOSITION

Body Composition

The relative comparison of body fat to lean body mass (muscles, bones, organs, etc.)

Example: Body Weight = 200 pounds % Body Fat = 15% 30 pounds of body fat and 170 pounds

of lean body mass.

You NEED Body Fat!!!

Normal physiological functioning. Protects organs from bodily harm. Insulates and regulates body

temperature. Stores energy!

2 Types of Body Fat

Essential Fat - Fat that is stored in the organs and tissues of the body. Bare minimum that is required for

normal body functioning.Storage Fat – Adipose tissue for

protection and temperature regulation. Excess contributes to a higher risk

for heart disease and other health related problems.

Essential vs. Storage

4%-6% for MEN 10%-12% for

WOMEN (Child Bearing)

8%-12% for both MEN AND WOMEN

Why know your Body Fat?

Evaluate your health. You’ll be able to plan a workout

program that fits your needs. You can evaluate the progress you

are making on your current plan/program.

How to measure your Body Fat:

Skin Fold Underwater Weighing Bioelectrical Impedance Height/Weight Chart

Fat Cells

Fat cells are formed during the last month of fetal development and continue to form into your early 20’s.

Formation is especially rapid during the first few years of life.

After your 20’s, the number of fat cells is set but their size can still increase.

Overfeeding children can lead to a lifetime of obesity.

Fat vs. Muscle

MUSCLE FATProperties

Fibrous, contractible and connective tissue.

Lipids and Adipose tissue

Weight/Density

Heavier and more dense.

Lighter and less dense.

Function Moves skeleton (Your Body)

Protection and insulation.

Result of Exercise

INCREASES DECREASES

What is a calorie?

Unit of energy derived from food. Supplies fuel for physical activity. Satisfies the metabolic needs of your

body.

Where do calories come from?

NUTRIENT FOOD SOURCE

FUNCTION

Carbohydrates

Grains, breads, vegetables, fruits

and pastas.

Primary source of fuel.

Fats Meats, poultry, milk, dairy products and vegetable oils.

Essential for proper

functioning of the body.

Proteins Meat, poultry, fish, dairy products and

eggs.

Amino acids to build muscle,

organs, hormones and

enzymes.

PECTORAL

DELTOID

BICEPS

ABDOMINALS

QUADRICEPS

TRICEPS

TRAPEZIUS

HAMSTRINGS

CALF

LATISIMUS DORSI

GLUTEUS MAXIMUS