1. 12-Body Composition
weight gain and loss for performance
Nutrition and Fitness
Dr. Siham Gritly

2. People’s bodies are shaped by the
activities they perform
Dr. Siham Gritly

3. Composition of body weight
Dr. Siham Gritly

4. 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.
Dr. Siham Gritly

5. • 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
Dr. Siham Gritly

6. 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.
Dr. Siham Gritly

7. 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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8. 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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9. • 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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10. • 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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11. • 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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12. 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.
Dr. Siham Gritly

13. 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
Dr. Siham Gritly

14. • 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.
Dr. Siham Gritly

15. 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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16. • *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.
Dr. Siham Gritly

17. 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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18. • * 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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19. 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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20. • 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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21. • 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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22. • 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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23. • 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
Dr. Siham Gritly

24. Physical Activity Equivalents and Their PA Factors
sources; Melvin- Nutrition for Health, fitness & Sport
Physical Descriptio Physical Activity Men, Wom Boys Girls,
activity n Equivalents 19+ yr en, 1 , 3– 3–18 yr
level PA PA 18yr PA
Factor Facto PA Factor
r19+ Fact
yr or
1.0 to Sedentary Only those physical 1.0 1.0 1.0 1.0
1.39 activities required for
typical daily living
1.4 to Low active Daily living + 30–60 min 1.11 1.12 1.13 1.16
1.59 moderate activity
1.6 to active Daily living + ≥ 60 min 1.25 1.27 1.26 1.31
1.89 moderate activity
1.9 and Very Daily living + ≥ 60 min 1.48 1.45 1.42 1.56
above active moderate activity and ≥
60 min vigorous activity
or≥ 120 min moderate
activity Dr. Siham Gritly

25. 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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26. 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
Dr. Siham Gritly

27. 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
Dr. Siham Gritly

28. • 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
Dr. Siham Gritly

29. 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
Dr. Siham Gritly

30. Other techniques for assessing body composition
• Height & Weight
• Circumference Measurements
• Waist Girth & Waist-to-Hip Ratio
• Body Mass Index
Dr. Siham Gritly

31. 2-bioelectrical impedance analysis (BIA),
• Bioelectrical impedance Estimate body fat content by sending
a painless, low energy electrical current through the body.
Dr. Siham Gritly

32. • 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,
Dr. Siham Gritly

33. 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.
Dr. Siham Gritly

34. 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.
Dr. Siham Gritly

35. • 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.
•
Dr. Siham Gritly

36. 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
Dr. Siham Gritly

37. 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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38. 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 but
extremely obese subjects
Dr. Siham Gritly

39. Youtube
• An instructional video on how to use the
Bioelectrical Impedance Analysis (BIA)
machine
• Getting Hydrostatic body fat test
measurements at Fitness Wave
Dr. Siham Gritly

40. 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.
Dr. Siham Gritly

41. • 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.
Dr. Siham Gritly

42. supra‐iliac (directly above iliac crest in mid‐axillary line
(waistline). Measured horizontally with the subject
breathing gently
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43. triceps skin fold thickness
Triceps: 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.
Dr. Siham Gritly

44. 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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45. 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
Dr. Siham Gritly

46. 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.
Dr. Siham Gritly

47. 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)
Dr. Siham Gritly