Body size build and composition play major roles in determining athletic success.
Primary concern is an athletes fat mass and fat-free mass.
The ideal body type varies with each sport.
Athletes using diets to lose weight is common.
Body composition and sports performance
The significance of fat-free mass and relative body fat
Achieving your optimal weight safely
Unrealistic weight loss and medical problems.
5 TECHNICAL TERMS
3 different body types
6 TECHNICAL TERMS
Classification of the three body types
7 TECHNICAL TERMS
Height and mass (weight)
Categorized as tall or short large or small heavy or light.
The bodys chemical composition.
Two components fat mass and fat-free mass.
8 BODY COMPOSITION AND SPORTS PERFORMANCE
Relative Body Fat
Studies have shown that higher body fat s impair performance. Leaner athletes generally perform better.
Females generally have a higher percentage of body fat this is thought to be a major reason between differences in performance.
This is confirmed in a study comparing mf runners who when matched by 24km times did not differ in relative body fat.
9 BODY COMPOSITION AND SPORTS PERFORMANCE
Fat Free Mass
Should be concerned with FFM rather than total body size or weight.
To increase FFM combine resistance training with CHO and protein ingestion during the recovery Stimulates release of anabolic hormones.
Triathlon is an endurance sport a too high FFM is an additional load that must be carried and can impair your performance.
10 BODY COMPOSITION AND SPORTS PERFORMANCE
How is performance impaired
Metabolic cost of exercise is increased
Maximal oxygen uptake is reduced
Time to maximal fatigue is reduced
Lower threshold points
11 ACHIEVING OPTIMAL WEIGHT LOSS
Decrease Fat Mass and increase FFM
A healthy diet and regular exercise is key
A 100kcal reduction per day can lead to a 4.5kg loss of body weight in 1 year.
Couple this with a regular training plan total weight loss can be 10 16kg.
12 ACHIEVING OPTIMAL WEIGHT LOSS
Lose no more than 0.5kg 1kg per week until reaching the upper end of desired weight range.
Then 0.5kg per week until goal weight is reached.
Extreme rapid weight losses result in a loss of FFM
Recommended weight loss can be accomplished by reducing dietary intake by 200-500 kcal per day when combined with a sound exercise program.
13 ACHIEVING OPTIMAL WEIGHT LOSS
Severe (very low calorie) diets lead to weight loss via water not fat.
Fad Diets (EG Atkins)
Severe diets also limit CHO intake thus depleting CHO stores.
Water is lost with CHO exacerbating dehydration
Increased reliance free fatty acids can lead to ketosis (acidosis of the blood caused by production of Ketone bodies) again increasing water loss.
14 RISKS WITH SEVERE WEIGHT LOSS
Bone Mineral Disorders
Optimizing body composition can enhance your sports performance
Fat-free mass and relative body mass can affect your sports performance
In order to lose fat/weight avoid crash and fad diets
Resistance training promotes fat free mass
For fat loss moderate resistance and endurance training is most effective.
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