Chapter 6:  Body Composition

Chapter 7:  Putting Together a Fitness Program

Combo Outline

 

 

 

      I.  What is Body Composition and Why is It Important?

 

          Overweight and Obesity Defined

 

          Prevalence of Overweight and Obesity Among Americans

 

 

II.                Excess Body Fat and Wellness

 

 

        Risk of Chronic Disease and Premature Death

 

        Performance of Physical Activities

 

       Emotional Wellness and Self-Image

 

       Wellness for Life

 

 

III.               Problems Associated with Very Low Levels of Body Fat

 

 

 

IV.              Assessing Body Mass Index, Body Composition, and Body Fat Distribution

 

 

        Calculating Body Mass Index  (BMI)

 

 

        Estimating Percent Body Fat

 

 

       Underwater Weighing

 

 

       Skinfold Measurements

 

 

       The Bod Pod

 

      Bioelectrical Impedance Analysis (BIA)

 

 

     Advanced Techniques:  DEXA and TOBEC

 

 

                                        

 

 

 

 

V.  Assessing Body Fat Distribution

 

 

 

 

VI.  Setting Body Composition Goals

 

 

 

VII.  Making Changes in Body Composition

 

 

 

 

 

Chapter 7:  Putting Together A Complete Fitness Program

 

 

1. Set Goals

 

2. Select Activities

 

3. Set A Target Intensity, Duration, and Frequency for Each Activity

 

CRE

            Muscular Strength and Endurance

            Flexibility

 

4. Set Up a System of Mini-Goals and Rewards

 

5. Include Lifestyle Physical Activity In Your Program

 

6. Develop Tools for Monitoring Your Progress

 

7. Make a Commitment

 

 

PUTTING YOUR PLAN INTO ACTION:

 

1. Start slowly
2. Exercise with someone
3. Vary your exercises
4. Cycle volume and intensity of your workouts
5. Adapt to changing environment and schedules
6. Expect fluctuations and lapses

 

Exercise Guidelines for People with Special Health Concerns:

 

Arthritis

Asthma

Diabetes

Heart and Hypertension

Obesity

Osteoporosis

Children

Pregnant Women

Older Adults