Foundations of Personal Fitness

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Evaluating Your Body Composition

• It is important to be aware that every method of
  measuring body composition is to some degree
  innacurate.

If your body fat measurement is borderline for
any test, consult a health care professional.
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Body Circumference

• The body-circumference test measures girth.

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Body Circumference

• Body fat is stored differently in males and
  females.

• In males, body fat accumulates around the waist.
• In females, body fat accumulates around the hips.

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Body Circumference

• To measure body circumference, males should
  follow these steps

• Measure your weight in pounds.
• Measure your girth at the waistline.
• Use the body fat percentage chart on page 160 to
  determine your percentage of body fat.

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Body Circumference

• To measure body circumference, females should
  follow these steps

• Measure your height.
• Measure the girth of your hips at the widest
  point.
• Use the body fat percentage chart on page 160 to
  determine your percentage of body fat.

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Evaluating Body Circumference

• Once you have determined your percentage of body
  fat, you can evaluate your body fat score.
• If you do not score in the acceptable-to-most-desi
  rable health zones, in Figure 5.10, page 161, try
  to improve your body composition.

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Skinfold Measures

• Another method used to evaluate body composition
  is skinfold measurement using calipers.

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Maintaining a Healthy Body Composition

• Now that you have learned to measure and evaluate
  your weight and body composition, you need to
  learn how to achieve and maintain a healthy
  weight and body composition.

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Healthful Strategies to Manage Weight

• These guidelines can help you to improve your
  eating and manage body weight

Evaluate your needs
Be realistic
Design a personal plan
Become physically active
Keep track of your progress
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Nutrition and Physical Activity

• The healthiest and most effective method to lose
  or gain weight is to combine

• a healthful eating plan, and
• a program of regular activity or exercise.

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Nutrition and Physical Activity

• To lose weight
• Adjust your eating plan by reducing calories and
  consuming nutrient-dense foods.

• Increase calorie expenditure through physical
  exercise.

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Nutrition and Physical Activity

• To gain weight

• Consume more calories while maintaining your
  physical activity level.
• Increase calorie intake by increasing consumption
  of complex carbohydrates.
• Eat more than the minimum number of servings from
  each food group.
• Follow a supervised resistance-training program.

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Nutrition and Physical Activity

• To maintain your weight

• Maintain a healthful eating plan.
• Maintain the same amount of calorie intake.
• Engage in a moderate level of physical activity.

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Benefits of Achieving Your Goals
Increase your energy
Increase your self-esteem
Reduce your stress levels
Reduce your risk for developing diseases