Effects of Oral Creatine Supplementation on Swimming Performance

							Body Composition
  Health/Fitness Evaluation and
      Exercise Presciption
    Molly M. Smith, Ph. D.
  Health and Body Composition
• Overweight and Obesity
  Overweight refers to body mass in excess of
  some standard. Not yet obese.
  Obesity refers to excessive adipose tissue.
  %BF >38% for females and >25% for males
  is considered obese.
Suggested age-based body fat
       (our textbook)
   Men         Recommended Range
   18-34             8-22
   35-55             10-25
56 and older         10-25

 Women         Recommended Range
   18-34             20-35
   35-55             23-38
56 and older         25-38
   ACSM Body Fat Guidelines
Health Risk 20-39 yr       40-59 yr   60-79 yr
                        Males
Elevated    <8%            <11%       <13%
Average     8-19%          11-21%     13-24%
Elevated    20-24%         22-27%     25-29%
High        >25%           >28%       >30%
                       Females
Elevated    <21%           <23%       <24%
Average     21-32%         23-33%     24-35%
Elevated    33-38%         34-39%     36-41%
High        >39%           >40%       >42%
      Fat Distribution Patterns
• Android type (apple shape): excessive
  storage of fat in the trunk and abdominal
  areas. Largest quantity of fat is stored
  internally, not subcutaneously.
• Gynoid type (pear shape): excessive
  storage of fat in the buttocks and thighs.
  Largest quantity of fat is stored
  subcutaneously in buttocks and thighs.
         Waist-to-Hip Ratio
• Waist-to-Hip Ratio: way to estimate health
  risk of pattern of fat distribution.
Average is 0.80 for ages 17-39, increases
  with age. W / H > 0.86 high risk.
Average is 0.90 to 0.98. W / H > 0.95 high
  risk.
• Waist circumference of > 40” for men and
  greater than 35” for women greatly
  increases risk for obesity related disease
       Waist Circumference
Risk Category    Females        Males

  Very Low       < 28.5 in     < 31.5 in

    Low         28.5 – 35.0   31.5 – 39.0

    High        35.5 – 43.0   39.5 – 47.0

 Very High        > 43.5        > 47.0
 Health Risks of Overweight and
            Obesity
• Cardiovascular   • Diabetes Mellitus
  Disease          • Cancer
• Hypertension     • Miscellaneous
• Gallbladder
  Models of Body Composition
• Chemical: fat, protein, carbohydrate, water,
  mineral
• Anatomical: adipose tissue, muscle, organs,
  bone, other
• Behnke Two Component: storage fat mass
  and lean body mass
• Two Component: fat mass and fat free mass
    Fat Free Mass = Total BM - Fat Mass



                      Fat Free Mass


 Muscle Mass   Bone    Connective     Internal   Water
(40-50% FFM)             Tissue       Organs
 Fat Mass = Essential + Storage
• Fat Mass is expressed relative to total body
  weight of the individual
• Percent Body Fat = (FM  BM) x 100
• Essential fat for a female ranges from 8% to
  12%
• Essential fat for a male ranges from 3% to
  5%.
   Assessment of Body Composition
• Laboratory Techniques
  The only direct assessment is dissection of
  human cadavers
  Many methods available for laboratory
  assessment: air displacement plethysmography,
  total body water (deuterium), bioelectrical
  impedance analysis, dual-energy X-ray
  absorptiometry (DEXA)
• Hydrostatic Weighing
 Assessment of Body Composition




• Density: ratio of mass to volume
  Db = BM / BV
• Once density is calculated, body fat can be
  estimated using population specific
  equations relative to fat free mass densities.
 Assessment of Body Composition
• Anthropometric Techniques: prediction
  methods to assess body composition employ
  equations developed from relationships
  between selected skinfolds and girths, and
  body density and percent fat.
• Skinfolds
• Girths
• Height-Weight Tables
• BMI - Weight in kg divided by height in
  square meters.
             Body Mass Index
Category            BMI (kg/m2)
Underweight         < 18.5
Normal              18.5-24.9
Overweight          25.0 – 29.9
Obesity, class
I                   30 – 34.9
II                  35.0 – 39.9
III                 > 40
    Anthropometric Techniques
• Skinfold              • Girth
  Measurements            Measurements
• Skinfold Sites        •   Waist
• “Pinching” the Site   •   Abdomen
• Measuring with the    •   Hips
  Caliper               •   Thighs
• Choosing the proper
  equation
  Target Body Weight


Target    Lean Body Mass
Body =
Mass     1.0 - Desired % Fat