Module 5: Body Composition and Body Fat Percentage

In This Lesson
 Explain body composition and related terms;
 Enjoy a variety of physical activities with understanding;
 Perform a variety of physical fitness test using correct techniques:
 Demonstrate an understanding of concepts and skills acquired in various physical fitness
tests; and
 Measure their own body fat percentage using an accepted method.

Defining Body Composition

 Body composition is a combination of fat and tissues in your body. The body is made up of two
kinds of fat: body fat and storage body fat.
 Your body fat can be found in muscle tissue, under the skin or around the organ.
 Not all of the fats are bad for your body, such as essential body fat, which helps shield internal
organs, stocks fuel for energy, and controls important body hormones.
 Storage body fat, also known as lean tissue, includes bone, water, muscle, organ, and tissue,
Lean tissues are 'metabolically active, burning calories for energy, while body fat is not?" (Scott,
2018)

Importance of Body Composition

Body muscle composition in human is used bodies in The health body and fat fitness percentage
to is characterize of particular the relevance percentages of because fat, it bone, can be and quite useful
in determining health, Because muscle tissue is thicker than fat tissue, analyzing one's body fat is vital to
evaluate one's overall body composition, especially when making health recommendations Because of
differences in body composition, two people of the same height and weight may have distinct health
difficulties.

Factors Affecting Body Composition The following factors can influence your body composition:
(1) age (humans lose muscle mass as they age); (2) sex (women have more body fat than men); (3) genes
(play a role in whether you are biologically lean or have a tendency to gain fat); and (4) hormones (can
impact on water retention and body composition)

Defining Body Fat Percentage

The Body Fat Percentage (BFP) is a body composition indicator that reflects how much
bodyweight is fat. The percentage of the body that is not fat is called lean mass. The Body Fat
Percentage (BFP) can be measured by computing the "total mass JO fat divided by total body mass,
multiplied by 100. ("Body Fat Percentage I Wikipedia, 2020)

The American Council on Exercise (ACE) provides these ranges of body fat percentage values for
both men and women:
 Body Fat Percent Norms for Men and Women
Description Women Men
Essential Fat 10% to 13% 2% to 5%
Athletes 14% to 20% 6% to 13%
Fitness 21% to 24% 14% to 17%
Acceptable 25% to 31% 18% to 24%
Obese over 32% over 25%

("Percent Body Fat Norms for Men and Women- ACE", 2018)

Recommended % of Body fat

It is recommended that a girl’s body fat fall between 15-25% and a boy’s body fat fall between 10-20%.
Boys and girls increase their risk of disease if their body fat is greater than 30% (females) and 25%
(males).

FACT: People who are overweight and go on a crash diet lose nearly ½ the weight in muscle and water.
ACT: If a person eats just 10 calories above what they need per day, they will gain 1 pound of fat per
year. (1 pound of fat = 3500 calories)

4 Methods of Measuring Body Composition

1. skinfold – calipers measure the thickness of skin folded or pinched at specific landmarks on
the body. The numbers are used in calculations to determine an estimate of percentage of body
fat.
2. bioelectrical impedance machines – measure the percent of body fat by running a low level
electrical current through the body. The more resistance encountered the more fat there is.
This method of measuring body fat is less time consuming, safe, and inexpensive but it is also
not as accurate as other methods.

3. hydrostatic weighing – weight in water relative to body volume (most accurate form of testing)

4. body mass index – a chart used to indicate the appropriateness of a student’s weight relative to their
height.

BMI recommendations:

18-25 Normal BMI= [weight in pounds/height in inches²] X 703

26-30 Overweight *When using BMI as an indicator for obesity it is important to

remember muscle mass is
31 and up Obese
NOT considered in the formula
A Word About Calories

A calorie is the energy needed to raise the temperature of 1 kilogram of water through 1 °C,
equal to one thousand small calories and often used to measure the energy value of foods ("Calorie -
Oxford Dictionary", 2020). The amount of energy in the foods and beverages you eat and drink is
measured by your calorie intake. Calories are really not necessarily bad for you. You only have to take
them in moderation. Your body requires calorie-based sustenance. Consuming too many calories might
lead to health issues and weight gain if you do not burn enough calories through physical activity

Module 6: Cardiorespiratory Endurance

Learning Outcomes
 Explain cardiorespiratory endurance;
 Perform a variety of physical fitness test using correct techniques:
 Enjoy a variety of physical activities with understanding
 Demonstrate an understanding of concepts and skills acquired in various physical fitness tests;
and
 Measure their own pulses/heart rates before and after the activity.

Cardiorespiratory endurance is measurement of how well your heart, lungs, and muscles work together
to keep your body active over an extended period. (Frey, 2018) Increased cardiorespiratory fitness has
several health advantages, namely:
(1) helps improve lung and heart condition;
(2) reduces the incidence of heart disease, lung cancer, type 2 diabetes, stroke, and other illnesses;
(3) improve the body's ability to endure dynamic exercises: and
(4) boost your sense of well-being,

Warming Up
 Warm-up exercise is a preparation for physical exertion or a or practicing gently beforehand,
usually undertaken before a performance or practice'" performance by exercising The
("Warming benefits up of - warming Wikipedia, up before 2020)
 physical activity can be as follows:
(1) to brace yourself mentally and physically for your chosen physical activity:
(2) to raise your heart rate and blood flow so that more oxygen can enter your muscles;
(3) to enable and prepare your nerves and muscles to enhance their movement efficiency;
(4) to improve your range of motion (flexibility); and improve your athletic performance.

Cooling Down the After Wikipedia, Cool-down body physical to 2020) exercise transition activity, is the
to `lan a benefits easy resting of or exercise, cooling near-resting done down after may state a be more
as gradually" intense follows: ("Cooling activity, to down allow (1) enables the heart rate to return to its
resting rate; 2) allows a more gradual return of the blood back to the heart and reduces the potential for
adverse cardiovascular outcomes; and (3) significantly decrease muscular and skeletal injuries; and
improve your athletic performance. Resting Heart Rate (RHR) Resting heart rate (RHR) is *the number of
times your heart beats per minute (bpm) while at complete rest" (Bumgardner, 2019) A Word About
Exercising Safely and Avoiding Injuries Consult your doctor before commencing an exercise program if
you have a prior or pre-existing health issue. Proper exercise technique is fundamental for ensuring the
safety and effectiveness of an exercise program, but you may need to customize each activity to achieve
the best results for your specific needs. Choose a weight that permits you to maintain complete control
of your body during the exercise. Pay great attention to your body when undertaking any workout, and
stop immediately if you experience discomfort or pain.

Note; Sample of warm-up and cool down exercises

PE 2 – Physical Activities Toward Health and Fitness 2 (PATHFit 2)
Fitness Test Assessment
3 minute Step Test

This simple test is designed to measure your cardiovascular endurance.

Equipment: a 12-inch-high bench (or a similar sized stair or sturdy box), timer/watch for timing minutes.

Procedure
Step on and off the box for three minutes. Step up with one foot and then the other. Step down with
one foot followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you
say "up, up, down, down". Go at a steady and consistent pace. This is a basic step test procedure
Measurement
At the end of 3 minutes, remain standing while you immediately check your heart rate. Take your pulse
for one minute (e.g. count the total beats from 3 to 4 minutes after starting the test).
How did you go?
The lower your heart rate is after the test, the fitter you are. Compare your heart rate results to the
table below. Remember, these scores are based on doing the tests as described, and may not be
accurate if the test is modified at all. This home step test is based loosely on the Canadian Home Fitness
Test and the results below are also based from data collected from performing this test. Don't worry too
much about how you rate - just try and improve your own score.

3 Minute Step Test (Men) - Heart Rate

Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <79 <81 <83 <87 <86 <88
Good 79-89 81-89 83-96 87-97 86-97 88-96
Above Average 90-99 90-99 97-103 98-105 98-103 97-103
Average 100-105 100-107 104-112 106-116 104-112 104-113
Below Average 106-116 108-117 113-119 117-122 113-120 114-120
Poor 117-128 118-128 120-130 123-132 121-129 121-130
Very Poor >128 >128 >130 >132 >129 >130
3 Minute Step Test (Women) - Heart Rate
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <85 <88 <90 <94 <95 <90
Good 85-98 88-99 90-102 94-104 95-104 90-102
Above Average 99-108 100-111 103-110 105-115 105-112 103-115
Average 109-117 112-119 111-118 116-120 113-118 116-122
Below Average 118-126 120-126 119-128 121-129 119-128 123-128
Poor 127-140 127-138 129-140 130-135 129-139 129-134
Very Poor >140 >138 >140 >135 >139 >134
 ACTIVITY:

5 MINUTES JOG IN PLACE (modified)

Aerobic Activity/Cardio Respiratory test
Assessment and Activities

Name: _________________________________
Year & Course: ___________________________
Schedule & Time: _________________________

Remarks: ________________________________

5 MINUTE JOG IN PLACE

Aerobic Activity/Cardio Respiratory test

It’s a simple activity test to know how cardiorespiratory works, to determine your Personal
Percentage range (Intensity %), training heart rate zones and how fast you recover.

Procedure/Reminders
 You will work out (jog in place) for 5 minutes and stay at the lower part of your Heart
Rate Zone.
 The objective is to jog in place and sustain it for 5 minutes before getting your pulse rate
right after the activity.
 You will be collecting 5 data’s (pulse rate) for this activity (see table 1)
 You will just get 10 seconds of your pulse rate for the FF: (see table 1)
 Use the Time/Count reminder in getting your 5 data’s pulse rate (see table 2)
 Again the goal is to get pulse rate to determine what intensity was reach.
 This test can be done easy to moderate ONLY. You don’t need to exert too much for this
activity

Table 1. 5 data’s (pulse rate) Table 2. Time/Count

reminder

5 min. jog in place ______(10 sec.)____x ___ 6_____ Time: Get you pulse then Start counting

1). Right after exercise ___________=___________ 10 sec (Start then count for your 1st data)
2). 30 sec. after ___________=___________ 40 + 10 sec (after 40 sec get your 2nd data)
3). 1 min. after ___________=___________ 1:50 + 10 sec (after 1:50 sec get your 3rd data)
4). 1 min., 30 sec. ___________=___________ 3:30 + 10 sec (after 3:30 sec get your 4th data)
5). 2 min. after ___________=___________ 5:40 + 10 sec (after 5:40 sec get your 5th data)
STOP

Safety reminders before doing the fitness activity

  Make sure you had breakfast or eat something before doing activity
 Always warm up for at least 5 to 10 minutes (or longer if you have special
considerations) before any physical activity and cool down at least 5 to 10 minutes at
the end of your activity.
 To stay hydrated, drink water before, during, and after exercise.
 if you feel sick of not feeling good, before or during the activity try to slow down or just
simply stop.

Kindly answer the Following Questions

 How did you feel during the aerobic workout?
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

How quickly did you recover during the cool-down? Why?

______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________

Evaluation

1.What does aerobic mean? -

_________________________________________________________________
_______________________________________________________________________
2. Why Cardiorespiratory is important?
________________________________________________________
______________________________________________________________________________
______
3. What types of activities are aerobic?
______________________________________________________________________________
______________________________________________________________________________
_____________
4. If you have a low resting heart rate, what does that mean?
______________________________________________________________________________
______________________________________________________________________________
_______________________

Guide for heart rate zone