BODY COMPOSITION FAT MASS

What is it and Why it matters? ● Allows the body to store energy,

protects internal organs, acts as
What is body composition? an insulator and regulates body
temperature.
● Your body composition
● Maintaining too low or too high a
determines what percentage of
body fat percentage is generally
your total body weight comes
regarded as inadvisable for long-
from fat, muscle, and bone.
term health.
Knowing your body composition
provides more detailed Why is it important?
information about your health.
Two people can weigh the same ● Body composition is important
but have very different wellness because it measures your overall
and fitness needs because of health and fitness level in terms
their body composition. of your body fat percentage. Your
● Method of describing what the bathroom scale can’t tell the
body is made of water, protein, difference between how much of
minerals, and fats. your weight comes from fat and
● Provides a much more accurate how much from muscle. But body
depiction of health and composition measurements can.
description of weight than BMI. ● Less fat and more muscle tend to
● According to the 4 component point toward a better level of
model, a person’s body breaks health.
down into water, protein, mineral,
and fat MUSCLE FAT ANALYSIS
● The human body is mainly made
● Breaks down your weight
up of water. Your fat, muscles,
● uses bar graphs to provide a
blood, and other bodily fluids
comparison between weight,
● Reflection of the protein
skeletal muscle mass, and body
contained in your body’s
fat mass. The lengths of the bar
muscles, organs, and bones.
graphs indicate the relationship
● It also contains minerals which
between the current weight to the
are primarily contained in two
average value for that specific
places; in the bloodstream and
segment, based on the
inside the bone
examinee's height.
● Fat is your stored energy
● SMM- Muscles you can work out
FAT-FREE MASS (quads, biceps, etc.)
● BODY FAT MASS- body fat
● Is all the mass in your body that mass and SMM are the largest
is not attributed to fat. components of body weight
● Contains a variety of different ● Aim for your SMM to be in normal
components: all internal organs, or over range and BFM in the
skeletal muscle mass, and body normal or under range
water.
SKELETAL MUSCLE MASS ● Aim for corresponding segments
to be equal lengths for right/left
● Skeletal muscles comprise 30 to balance and at or over the 100
40% of your total body mass. mark
They're the muscles that connect
to your bones and allow you to Basal Metabolic Rate (BMR)
perform a wide range of
movements and functions. ● is the number of calories you
Skeletal muscles are voluntary, burn as your body performs basic
meaning you control how and (basal) life-sustaining function.
when they work. Commonly also termed as
Resting Metabolic Rate (RMR),
BODY MASS INDEX which is the calories burned if
you stayed in bed all day.
● Focus on your percent body fat ● Use BMR to fine-tune your diet
● Calculates your obesity level ● Number of calories burned at rest
strictly on your height and weight over the course of one day.
● It will increase as you gain body
PERCENT BODY FAT
mass
● According to the American ● You can use BMR and your daily
Journal of Clinical Nutrition, there activity level to calculate the
are healthy body fat percentages number of calories you need to
based on your age. For people eat in a day to achieve your
aged 20 to 39, women should health and fitness goals
aim for 21% to 32% of body fat.
What is Body Fat?
Men should have 8% to 19%. For
people 40 to 59, women should Body fat includes all the stored fat in
fall between 23% to 33% and your body.
men should fall around 11% to
21% There are two types of body fat:
● The ratio of your body fat mass
divided by your weight is a more ● Subcutaneous fat: This is the
accurate representation of your layer of fat under your skin. It
obesity risk insulates and protects your body.
● Aim for your PBF to be in the ● Visceral fat: This is the fat that
normal range (10-20% for males surrounds and cushions your
and 18-28% for females as abdominal organs.
suggested)
In addition to insulating and protecting
SEE MUSCLE DEVELOPMENT your body, fat provides energy, carries
fat-soluble vitamins, makes certain
● Top bar shows your lean mass in hormones, and serves as a building
pounds block for cell membranes.
● Bottom bar shows if there is
enough lean body mass to You need a certain amount of body fat
support your current weight to perform these functions—-----this is
known as essential fat.
Body Fat Percentage Body Composition vs. Body Mass
Index
Body fat percentage is the percent of fat
that makes up your total body weight. ● Body Composition and body
Many factors influence your body fat mass index (BMI) are tools that
percentage, including sex, age, fitness assess body fatness. However,
level, and lifestyle. the methods used to measure
body composition and BMI differ.
The body fat percentage ranges come Additionally, BMI may not provide
from the American Council on Exercise accurate results in all situations.
(ACE). ● Health professionals use the BMI
to assess an individual’s risk for
disease based on their body
ACE Body Fat Percent Norms for fatness, or where they fall on the
Men and Women BMI table. But recent evidence
suggests that and may not serve
DESCRIPT as the best-or only- metric for
ION WOMEN MEN measuring body composition and
health.
Body Mass Index
Essential 10% to 2% to 5%
Fat 13% BMI is a tool that has been used by
health professionals to assess body
Athletes 14% to 6% to 13% fatness and health. It’s a mathematical
20% equation that compares your weight to
your height.
Fitness 21% to 14% to
24% 17% BMI = (weight in kilograms)/(height
meter squared)
Acceptable 25% to 18% to
31% 24% For example:

Obese Over 32% Over 25% 50 kg/160 cm (convert cm to meter;

100cm=1 m) 160cm/100cm=1.60 m
Athletes tend to have a lower body fat
50 kg/ 1.60m x 1.60m= 2.56m
percentage than people who are
physically fit because having less fat 50kg/2.56m =19.53 BMI
improves their athletic performance.
However, when body fat percentages This BMI table is from the Centers for
dip too low, athletic performance suffers, Disease Control and Prevention (CDC).
and immune function declines.
● Less than 18.5 = underweight
On the flip side, a body fat percentage ● 18.5 to 24.9 = healthy weight
that’s too high is a risk factor for chronic ● 25.0 to 29.9 = overweight
illnesses like diabetes, high blood ● 30 or higher = obesity
pressure, and heart disease.
You don’t need any special equipment 4. Connect clips to electrodes (Red
to measure BMI, making it a quick tool clip behind the knuckles) (Black
to assess body fat and health. clip to the wrists) (Red clip behind
the toes) (black clip to the ankle)
However, the BMI isn’t perfect and 5. Energize the device and record
may not accurately assess body results. Repeat reading once
fatness in all people. For example, a again
bodybuilder may have a BMI that puts 6. Disconnect clips from electrodes
them in the overweight category but and remove them from the skin
have a low body fat percentage.
FOOT TO FOOT MATERIALS
There are several ways to measure
body composition. However, you need ● BIA equipment
more than a bathroom scale and ● Weight scale
calculator to figure out what percentage ● Height scale
of your weight comes from fat and what
percentage comes from muscle. PROCEDURE:

Bioelectrical Impedance 1. Measure the height and weight

2. Enter participant's characteristics
Bioelectrical impedance (BIA) is a tool 3. Ask participants to step on the
that estimates your body composition by device and record the results
measuring your body’s resistance to a
low-level electric current or impedance. Results- impedance value+
Muscles have a lower resistance to an demographics are used in the
electric current than fat. regression equation to estimate body
composition
TYPES OF BIA
The following cutpoints may define low
● Hand to foot lean mass:
● Foot to foot
HAND TO FOOT MATERIALS INDEX CUTPOINTS
● BIA equipment
Estimated muscle < 6.75 kg/m^2
● Wires with clips
mass (kg/m^2) (men)
● Electrodes
< 5.75 kg/m^2
● Exam table
(women)
PROCEDURE:
Fat-free mass < 14.6 kg/m^2
1. Participant removes jewelry and index (kg/m^2) (men)
lays down on the exam table <11.4 kg/m^2
2. Prepare the skin to receive (women)
electrodes by cleaning it with an
alcohol swab Skinfold Measurements
3. Place electrodes on hand and
foot - Skinfold measurements involve the
use of special calipers that measure
the skinfold—subcutaneous fat—on measure body composition. Since fat
different parts of your body. Fitness floats and muscle sinks, a person with
trainers use skinfold measurements to more lean body mass weighs more
assess body fat because it’s quick and underwater.
convenient.
Bod Pod
HOW TO PERFORM SKIN FOLD TEST
(female) - Bod pod is similar to hydrostatic
weighing, but uses air displacement
TRICEPS instead of water displacement to
measure body composition. For this
1. Hold arm at a 90-degree angle test, you sit in an egg-shaped chamber,
2. Acromion process to the elbow which uses your body weight and
3. Make a mark at a halfway point volume to determine your body
4. Mark a horizontal cross + composition.
ABDOMEN Factors to Consider
1. Measure 2 cm from the belly Body composition provides valuable
button information about body fat percentage.
2. Make a cross mark horizontally However, your body shape is unique to
from the belly button+ you and there are uncontrollable factors
that affect your body composition
SUPER ILIAC
including
1. Make a cross mark 2 cm diagonal
● Age: You lose muscle as you get
from the bone x
older, which affects your body
2. Pinch the skin: try to separate the
composition. However, age-
fat from the muscle
related muscle loss is most often
3. Take the skin fold caliper, and
due to a decrease in physical
place at the base where you are
activity.
pinching
● Genes: Your genes determine
4. Leave the caliper on the skin for
your body type and composition
a few seconds and read
and your inherited body type may
measurement
have more body fat that’s hard to
5. Remember: the abdominal is a
lose.
horizontal test, pinching+
● Hormones: Hormones also
6. Measure each site 3 times
influence body composition.
rotating between sites
Testosterone is a male sex
DEXA Scan hormone that increases muscle
mass.
- The DEXA scan, or dual-energy X-ray ● Sex: Due to a combination of
absorptiometry scan, uses a low-level X- genetics and hormones, women
ray to measure bone, muscle, and body have more body fat than men.
fat.
Changing your Body Composition
- involves full submersion in a water
tank, using water displacement to
 - To change your body Skinfold Test
composition, you need the right
balance of physical activity and 8%-11% margin of error
nutrition to reach your goals.
Slow and steady changes work
best when you want to increase
muscle and lose fat. It's important
to remember that some factors
will remain out of your control.
- Before making any changes to
your diet or workout routine,
consult with your primary care
provider or a registered dietitian
for guidance.
A WORD
Your body composition may help you
better understand your current level of
health and fitness. It can also serve as a
measuring tool to monitor progress
when starting a new fitness or wellness
program.
When trying to change your physique to
improve your fitness level, it’s important
to implement a safe and effective
workout routine and a balanced eating
plan. Seek advice from a health care
professional before making any major
changes to your diet or exercise routine.
HOW TO MEASURE BODY
COMPOSITION (%= Margin of error)
DEXA SCAN
16% margin of error
Underwater weight
1%-3% margin of error
Bodpod
1%-3% margin of error
BIA SCALE
3%-8% margin of error