Athlete's Body Composition Techniques PDF

THE ATHLETE'S BODY COMPOSITION Techniques, Fat vs. Muscle, and Their Significance in Sports SPSC2015 Presented by Joseph Parris MS, BSc (Hons), Dip NT Date: October 2024  OBJECTIVES Describe Normal Ranges of Body Weight and Bo...

THE ATHLETE'S BODY COMPOSITION Techniques, Fat vs. Muscle, and Their Significance in Sports SPSC2015 Presented by Joseph Parris MS, BSc (Hons), Dip NT Date: October 2024  OBJECTIVES Describe Normal Ranges of Body Weight and Body Fat Principles of Measuring Body Composition Comparison of Body Composition Techniques  DEFINING THE BODY Body Size – Volume, mass, and surface area of the body Body Structure – Distribution or arrangement of body parts (skeleton, muscle and fat) Body Composition – Amounts of constituents in the body. Anthropometry- The systematic measurement of the physical dimensions and composition of the human body.  MUSCLE TISSUE VS. FAT TISSUE Muscle: Metabolically active, enhances strength and endurance. Fat: Energy storage, essential for hormonal regulation. BODY FAT % FOR AVERAGE PERSONS BODY FAT % FOR ATHLETES  COMPONENTS OF BODY COMPOSITION Fat Mass: Essential and storage fat. Fat-Free Mass: Muscle, bone, organs, water.  ESSENTIAL VS. STORAGE FAT Essential body fat is crucial for physiological function, found in nerve tissues, bone marrow, and organs. Men: ~3% of body mass Women: ~12% of body mass (due to hormonal and childbearing functions). Storage fat serves as an energy reserve and accumulates with excess energy intake or is  TOTAL BODY FAT PERCENTAGE For young men, total For young women, body fat (essential + total body fat is storage fat) is generally between typically between 25% and 28%. 12% and 15%.  IMPORTANCE OF MUSCLE IN SPORTS Muscle mass benefits sports requiring power, strength, and speed. Examples: Sprinting, weightlifting, football.  IMPORTANCE OF FAT IN ENDURANCE SPORTS Fat serves as a fuel source for long-duration activities. Examples: Marathon running, cycling.  BODY FAT REQUIREMENTS BY SPORT Contact sports (e.g., American football, rugby) often favor higher body weight for performance. Weight-bearing sports (e.g., gymnastics, marathon running) prioritize lower body weight and a high power- to-weight ratio, making low body fat crucial. Bodybuilding aims for increasing lean body mass without significantly raising body fat.  NO UNIVERSAL STANDARDS There are no universally accepted standards for body fat percentage in athletes. The ideal body composition varies by sport and should be evaluated in relation to exercise performance and functional capacity. Athletes should work closely with coaches, physiologists, and nutritionists to determine their ideal body fat and weight goals based on their specific sport.  BODY COMPOSITION MODELS 1. Two-Component Model 2. Three-Component Model 3. Four-Component Model COMPARTMENTAL MODEL  BODY COMPOSITION MODELS -1 Two-Component Model: Separates body mass into Fat Mass (FM) and Fat-Free Mass (FFM). Body mass = FFM + FM Heterogeneous composition of FFM; it includes water, protein, mineral (bone and soft-tissue mineral), and glycogen.  BODY COMPOSITION MODELS -2 Three-Component Model: Divides FFM into total body water (TBW) and fat-free dry mass (FFDM). Body mass = TBW + FFDM + FM This model considers hydration differences among individuals. The dual X-ray absorptiometry (DXA) is based on this three component model.  BODY COMPOSITION MODELS 3 Four-Component Model: Extends the three-component model by partitioning FFDM into bone mineral and the residual.: Body mass = TBW + BM + FM + residual A more accurate model Requires more complex measurements.  BODY COMPOSITION OF ATHLETES To track changes in body composition to monitor the training program and or dietary regimen effectiveness. To estimate optimal body weight or competition weight. To screen and monitor the health status of athletes to prevent disorders associated with extremely low levels of body fat.  IDEAL BODY COMPOSITION FOR DIFFERENT SPORTS Lower body fat: beneficial in endurance sports (running, cycling). Higher muscle mass: beneficial in strength sports (weightlifting, football).  KEY CONCEPTS ON BODY MASS INDEX AND BODY COMPOSITION ASSESSMENT TECHNIQUES Body Mass Index (BMI) Waist Circumference and Waist-to-Hip Ratio (WHR) Densitometry and Archimedes' Principle Skinfold Thickness and Measurements Bioelectrical Impedance Analysis (BIA) Dual-Energy X-ray Absorptiometry (DXA/DEXA) Multicomponent Models BMI TABLE  BMI BMI Formula: BMI = Body mass in kilograms / (height in meters)² Example: A person 1.76 m tall weighing 72 kg has a BMI of 23.2. BMI Classifications: 0.80Men: >0.91Waist Circumference: Also a good predictor of health risks related to obesity and cardiovascular issues. It may outperform WHR in some contexts. WAIST TO HIP RATIO  DENSITOMETRY AND ARCHIMEDES' PRINCIPLE Principle: Archimedes discovered that volume can be calculated by the amount of water displaced. This principle is used in hydrostatic weighing to measure body composition. Siri Equation: % Body Fat = (495 / Body Density) - 450  SKINFOLD MEASUREMENTS - THREE-SITE SKINFOLD EQUATIONS Male Formula: Female Formula: Body density = 1.0990750 - Body density = 1.1470292 - 0.0008209 (X2) + 0.0000026 (X2²) - 0.0009376 (X3) + 0.0000030 0.0002017 (X3) - 0.005675 (X4) + 0.018586 (X5) (X3²) - 0.0001156 (X4) - 0.0005839 (X5) Where: X2 = Sum of the chest, abdomen, Where:X3 = Sum of the triceps, and thigh skinfolds (mm) thigh, and suprailiac skinfolds X3 = Age (years)X4 = Waist (mm) circumference (cm)X5 = Forearm X4 = Age (years) circumference (cm) X5 = Gluteal circumference MALE AND FEMALE 3 PONT SKINFOLD  SKINFOLD MEASUREMENT CONSIDERATIONS Skinfold measurements, when properly performed, correlate well with hydrostatic weighing (r = 0.83-0.89). Conversion to percentage body fat may introduce errors, so repeated measurements of skinfold thickness are often preferred over conversions.  BIOELECTRICAL IMPEDANCE ANALYSIS (BIA) Principle: BIA estimates body composition by measuring the resistance (impedance) of body tissues to an electrical current. Fat tissue presents higher resistance, while muscle tissue (containing water) has low resistance. Procedure: Electrodes are placed on the hand and foot, and the impedance is measured. The body is modeled as five tubes: two arms, two legs, and the trunk.  BIOELECTRICAL IMPEDANCE ANALYSIS (BIA) Advantages and Limitations: BIA is convenient but highly dependent on testing conditions (hydration, temperature). While reliable under controlled conditions, BIA may not be as accurate as skinfold measurements.  DUAL-ENERGY X-RAY ABSORPTIOMETRY (DXA/DEXA) Principle: DXA uses low-energy X-rays to differentiate between soft tissues, bone mineral content, lean mass (FFM), and fat mass (FM). It is the clinical standard for measuring bone density and body composition. Procedure The subject lies supine, and a scanner passes over the body to estimate body composition. DXA provides regional body composition data (e.g.,  DUAL-ENERGY X-RAY ABSORPTIOMETRY (DXA/DEXA) Advantages DXA can accurately measure bone density, fat mass, and lean mass. It is widely used in clinical and sports settings. Limitations Test conditions, especially hydration, must be standardized. DXA may slightly underestimate body fat compared to underwater weighing.  MULTICOMPONENT MODELS Definition Multicomponent models use a combination of methods (e.g., hydrostatic weighing, BIA, and DXA) to provide the most accurate estimation of body composition. Improvements Over Two-Component Models: Traditional two-component models separate the body into fat mass and fat-free mass, but assume the density of fat-free mass (FFM) is constant across all individuals. Multicomponent models account for individual variability by measuring total body water and bone-mineral density, improving accuracy.  MULTICOMPONENT MODELS Conclusion Multicomponent models are believed to provide the most accurate results for body composition assessment, reducing the errors associated with using a single method.  SKINFOLD THICKNESS Method: Uses calipers to measure skinfold thickness at common anatomical sites (e.g., triceps, biceps, abdomen). Calculation: Skinfold data is used to predict body density and estimate body fat using equations like Durnin and Womersley (1974) or Jackson and Pollock (1978). Sites: Common measurement sites include the biceps, triceps, subscapularis, and abdomen.  COMPARISON OF ASSESSMENT METHODS BIA: Quick, but influenced by hydration. Skinfold: Accurate with proper technique. DEXA: Gold standard but expensive. Hydrostatic Weighing: Accurate but less accessible.  TECHNIQUES TO MEASURE BODY COMPOSITION Method Description Measures height, weight, and body segment girths to Anthropometry predict body fat. Uses underwater weighing based on Archimedes’ Densitometry principle to estimate fat mass and lean mass. Measures subcutaneous fat with a caliper to estimate Skinfold Thickness fat and lean mass. Measures resistance to an electrical current to estimate Bioelectrical Impedance Analysis (BIA) total-body water, fat, and lean mass. Uses X-rays to assess bone density, fat mass, lean Dual-energy X-ray Absorptiometry (DXA) mass, and body water. Uses X-rays to image body tissues and measure bone Computed Tomography (CT) mass. Uses electromagnetic radiation to image body tissues Magnetic Resonance Imaging (MRI) and organs. Air Displacement Plethysmography (Bod Measures air displacement to estimate fat and lean Pod) mass.  TRACKING BODY COMPOSITION IN ATHLETES Periodic measurements are essential to monitor training effectiveness or health status. Methods: DXA, hydrostatic weighing, skinfold calipers. Regular assessments help ensure athletes maintain an appropriate balance of lean mass and fat mass. FFM to FM ratio is often used to track body composition over time, particularly in weight-class sports like boxing and wrestling.  BODY FAT RANGES BY SPORT Male endurance athletes (e.g., marathon runners) typically have 3-4% body fat, while football linemen may exceed 16%. Female athletes participating in sports like bodybuilding, cycling, and triathlons often have body fat levels between 6- 15%.  IMPORTANCE OF MONITORING Athletes with body-fat percentages below the minimum level (5% for men and 12% for women) may risk developing health issues, such as eating disorders. Regular discussions with nutritionists and sports professionals are key to maintaining optimal health and  BODY COMPOSITION AND SPORTS PERFORMANCE Body weight and composition influence performance in different sports. Weight-bearing activities: Athletes benefit from low body fat and a high power-to- weight ratio (e.g., running, gymnastics). Contact sports: Athletes may benefit from higher body weight (e.g., football, rugby).  BODY COMPOSITION AND SPORTS PERFORMANCE Optimal body composition depends on the sport, and individual athletes should discuss goals with coaches, nutritionists, and sports scientists.  STRATEGIES FOR IMPROVING BODY COMPOSITION Training adjustments to enhance muscle mass. Dietary strategies to reduce fat mass and optimize performance.  CONSIDERATIONS FOR BODY COMPOSITION ASSESSMENT OF ATHLETES 1. No Universal Gold Standard: There is no universally accepted gold standard for body composition assessment in athletes. Underwater weighing and Dual- Energy X-ray Absorptiometry (DXA) are often considered the most reliable methods.  CONSIDERATIONS FOR BODY COMPOSITION ASSESSMENT OF ATHLETES 2. Complex Models vs. Practicality: More complex methods, such as DXA and underwater weighing, are typically more accurate. However, these methods may be unsuitable outside of laboratory or clinical settings due to their complexity.  CONSIDERATIONS FOR BODY COMPOSITION ASSESSMENT OF ATHLETES 3. User-Friendly Methods: Skinfold measurements are user-friendly and practical, particularly in field settings. Periodic measurements are important for tracking changes in body composition over time.  CONSIDERATIONS FOR BODY COMPOSITION ASSESSMENT OF ATHLETES 4. Consistency in Measurement: For tracking body composition changes in field conditions, the same person should consistently collect the skinfold measurements. The sum of skinfolds is recommended as the outcome measure, rather than  CONSIDERATIONS FOR BODY COMPOSITION ASSESSMENT OF ATHLETES 5. Best Practices for Athlete Monitoring: Periodic use of the best available techniques (DXA, skinfold, or underwater weighing) helps provide accurate body composition data. Using standardized measurement methods across multiple time points is critical for meaningful tracking of  SELF-ASSESSMENT: BODY COMPOSITION REPORT Instructions: Analyze your body composition results. Compare with sport-specific norms. Suggest improvements for performance.  KEY TAKEAWAYS Lean body mass: Includes muscle, bone, water, and organs. Fat mass: Stored fat and essential fat for energy storage and hormone production. Impacts athletic performance, recovery, and overall health. Different sports require different body compositions (e.g., endurance vs. power athletes). Different forms of BCA include: BMI, Skinfold measurements, Bioelectrical Impedance Analysis (BIA), DEXA, Hydrostatic Weighing, Imaging Techniques (CT, MRI). Height-weight tables do not provide information about body composition, and an be misleading when applied to athletes. BMI is a rough measure of body composition, that does not distinguish between muscle mass and fat mass. THE BOD POD  REFERENCES Sport Nutrition - by Asker Jeukendrup & Michael Gleeson (3"d Ed. — 2019) RECOMMENDED READINGS AND VIDEO https://youtu.be/50V5fdYNgb4?si=vTe9ssj_F0fAM3dO