1

2

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.

Girth

The distance around a body part.

Term to Know

4

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.

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Skinfold Measures

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

Calipers

Tweezerlike device used to pinch a

fold of skin surrounding

adipose tissue.

Term to Know

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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 needsEvaluate your needs

Be realisticBe realistic

Design a personal planDesign a personal plan

Become physically activeBecome physically active

Keep track of your progressKeep 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.

Nutrient-dense foods

Foods that are high in nutrients as

compared with their calorie

content.

Term to Know

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 energyIncrease your energy

Increase your self-esteemIncrease your self-esteem

Reduce your stress levelsReduce your stress levels

Reduce your risk for developing diseasesReduce your risk for developing diseases