ECC WSI Class Body Composition Notes

Definitions

• Body composition - is a ratio of fat to lean body tissues (muscle, bones, organs).  Normally accepted values for body composition are:
• Men:
• very lean = 10% body fat or less
• lean = 10-15% body fat
• Normal = 15-17% body fat
• Fat = 17-18% body fat
• Obese = greater than 20% body fat
• Women:  body fat less than 14% can stop menstruation and cause infertility
• very lean = 13-15% body fat
• lean = 17-20% body fat
• Normal = 20-25% body fat
• fat = 28-30% body fat
• obese = 30% body fat
• Healthy body weight - a body weight that is within a range appropriate for a person with an acceptable waist-to-hip ratio.
• Obesity - is having too much body fat in comparison to lean body tissue.  There are degrees of obesity as defined below:
• mildly obese = 20% - 40% above desired body weight
• moderately obese = 41% - 99% above desired weight
• severely obese = 100% or more above desired weight

• Being average to slightly below average in body weight correlates with lower levels of premature death.
• Obesity is associated with increased surgical risk, hypertension, various forms of heart disease, stroke, type II diabetes, several forms of cancer, deterioration of joints, complications during pregnancy, gallbladder disease, and an overall increased risk of mortality.

• Hydrostatic Weighting - This is the absolute best determination of a person's percentage body fat.  In this test, a person is weighed on land and then in the water.  A comparison is made to determine percentage body fat.
• Skinfold - in this technique, calipers are used to determine the thickness of body fat just below the skin's surface at various locations on the body.  Formulas are then used to determine percentage body fat and ideal body weight.
• Waist-to-hip Ratio - This assessment compares waist and hip circumferences to weight and height.
1. Measure around your waist near your navel while you stand relaxed, not pulling in your stomach.
2. Measure around your hips, over the buttocks where hips are the largest.
3. Divide the waist measurement by the hip measurement.
4. Women should have a WHR of less than .85 and men should be less than 1.0 to be within your normal weight limits.
• Body Mass Index (BMI) - To calculate Body Mass Index you divide your weight in kilograms by height in meters squared.  When the BMI exceeds 25, obesity-related health risks begin for men and women.  Refer to the BMI Calculator for a quick way to determine your BMI or use the calculations below.
• Electrical Impedance - is a relatively new method which involves measuring an electrical impedance (resistance) to a weak electrical flow directed through the body.  People with pacemakers should NOT take this test.  Body fat resists the passage of the electrical current and a computer can determine the percentage body fat by the time it takes to complete a circuit.  Many factors can affect this test such as food intake, dehydration, and recent activity.
• Cooper's Quick Formula for determining ideal weight:
• Men - take your height in inches and multiply it by 4.  Then subtract 128
• Women - take your height in inches and multiply it by 3.5.  Then subtract 108.
• Note: Large-boned people can add 10% to the body weight they calculated above

Name: _____________________________________
Height _____ feet  _____ inches
Age:  _____________
 

Use the BMI formula to determine your BMI through the following three steps:

1. Divide weight in pounds by 2.2 to get kilograms (kg). Answer = ________________
2. Divide height in inches by 39.4 to get meters (m), then square the meters.  Answer = _____________________
3. Plug those numbers into the following formula:
BMI = body weight (kg)
    Height (m)²

^{BMI at beginning of the semester = ___________________ BMI at the end of the semester = ________________}

Waist - to - Hip ratio at beginning of semester = ________________ and at end of semester = ___________________

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