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Body Composition
body's relative amount of fat & fat free mass
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How does body composition affect overall health & wellness?
Optimal Body composition
- 1. healthy lifestyle
- 2. efficiency of movement
- 3. lower risk of chronic diseases
- -obesity
- -diabetes
- -sleep problems
- -lower back problems, breathing problems
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Estimating your ideal weight & body fat
- BMI(body mass index) *ideal weight
- -calculation of body weight relative to proportion of height
See your family doctor *ideal weight
Underwater weighing (hydrostatic) *body fat
- Bod Pod *body fat
- -small chamber that has computerized sensors
Skinfolds measures (calipers) *body fat
Bioelectrical impedence *body fat
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Nutrition
a lack of good nutrition = lack of energy, lifestyle
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Nutrients
- Carbohydrates
- Protein
- Fat
- Minerals
- Vitamins
-All nutrients work together and are related, so balance is KEY
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Macronutrients
Calories are composed of all macronutrients
- -carbs
- -protein
- -lipids/fats
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Carbohydrates
- Most important nutrient for movement & exercise
- Carbohydrates are stored in the liver or muscles as glycogen
- Simple and Complex
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Protein
- RDA for protein is: 8g per 2.2 lbs of body weight
- Protein recommendations for athletes are about 1.2 to 1.8 grams of protein per kilogram of body weight
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Fat
- Fat is the primary fuel for light to moderate intensity exercise
- The goal is to eat the good fat (unsaturated fat)
- Excessive saturated fat in your diet will lead to elevated cholesterol levels
- Saturated fats - french fries
- Unsaturated fats - omega 3 (fish), peanuts
- Mono & polyunsaturated fatty acids come from plants and are liquid at room temperature
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Vitamins & Minerals
- Metabolic reactions that release energy, transport & consume oxygen and maintain cell integrity
- Do we really need to take supplementation?
- -Generally no, but nutritional insurance
- *If so, it may be appropriate to suggest a multiple one a day to clients who limit their food selection & calories, since they may have a difficult time getting the recommended levels of nutrients
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Fluid & Hydration
- Water is the most critical nutrient for growth, development and overall health
- Water is needed for: absorption, digestion, circulation, excretion maintenance of body temp
- You need from 60oz to 80oz daily
- How to monitor hydration levels: check urine, weigh in & out
- Other signs of dehydration: sore throat, dry, rough, hoarse voice
- Drink 2 cups of water for every pound of body weight lost
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