Analyzing Body Composition
Assignment B1:
Anthropometrics
Anthropometrics
Instructions:
Get familiar with the following 7 body measurements and complete the quiz below.
Get familiar with the following 7 body measurements and complete the quiz below.
Knowledge and skills in anthropometrics is important for the Sports Med-Tech Assistant, because in the U.S., 2/3 of adults and 1/3 of teens are obese or over-weight. Being able to identify and measure changes in a person's weight, along with its co-determinant of inactivity, is also important, because an unhealthy trending weight leads to a variety of chronic diseases, including: high blood pressure, high cholesterol, high blood sugars, diabetes, heart disease, and many forms of cancer. In fact, obesity with inactivity has become the #1 cause of premature disease, disability, and death in America.
As a Sports Med-Tech Assistant, you will be working closely with a Sports Medicine Technician at a medical-fitness facility, such as a Med-Fit Clinic hosted by a local gym. Your supervising Sports Medicine Technician will orient you to the specific devices that are used at their clinic to get their clients' anthropometrics (body measurements). The following instructions are generic guidelines that will prepare you for your hands-on laboratory assignments in anthropometrics.
1. Height
A significant number of individuals OVER-estimate their height for whatever reason, and/or are unaware that they have lost some of their height over the years due to compression of their intervertebral discs. Therefore, all participants in medical-fitness services should be measured for height initially and then at least annually.
A significant number of individuals OVER-estimate their height for whatever reason, and/or are unaware that they have lost some of their height over the years due to compression of their intervertebral discs. Therefore, all participants in medical-fitness services should be measured for height initially and then at least annually.
- Height (Ht) is measured and recorded in Feet & Inches. Example: 5' 8"
- Memorize the conversion of feet to inches (1 foot = 12 inches): 4' = 48", 5' = 60", 6' = 72"
- Simply instruct the client to remove their shoes, stand still in the designated place, and look straight ahead.
- Round-off to the nearest whole or half inch.
2. Weight
A significant number of individuals UNDER-estimate their weight for whatever reason, and/or are unaware that they have gained some weight over the years due to decreased physical activity and a lower metabolic rate. Therefore, all participants in medical-fitness services should be measured for weight initially and then at least monthly.
A significant number of individuals UNDER-estimate their weight for whatever reason, and/or are unaware that they have gained some weight over the years due to decreased physical activity and a lower metabolic rate. Therefore, all participants in medical-fitness services should be measured for weight initially and then at least monthly.
- Weight (Wt) is measured and recorded in pounds. Example: 205 lbs
- Simply instruct the client to remove their shoes and any outer-layer of clothing and to stand still on the scale.
- Round-off to the nearest whole or half pound.
3. BMI: BMI (Body Mass Index) is a calculated value that allows direct comparison among people of differing height and weight. The formula is: BMI = (Wt in pounds / Ht x Ht in inches) x 703.
The BMI Calculator below is embedded in the online Sports Medicine Consultation Form that certified Sports Medicine Technicians with the AASMT (American Association of Sports Medicine Technicians) use to document their clients' anthropometrics. As a Sports Med-Tech Assistant, you will probably be tasked to complete part of that form. Therefore, you need to be familiar with this BMI Calculator and know how to use it.
- Switch from Metric to Imperial measurements (ft & in)
- Enter the client's Height in feet & inches. Example: 5 tab 8 tab
- Enter the client's Weight in pounds. Example: 205
- Record the resulting BMI. Example: 31.18
- Note the BMI Category, but be cognizant that it may need to be adjusted by the client's WC and/or %BF.
The BMI Chart below is also embedded in the online Sports Medicine Consultation Form that certified Sports Medicine Technicians with the AASMT (American Association of Sports Medicine Technicians) use to document their clients' anthropometrics. As a Sports Med-Tech Assistant, you will probably be tasked to complete part of that form. Therefore, you also need to be familiar with this BMI Chart and know how to use it.
- First, find the client's Height in the left-hand column. (5' 8")
- Then, find the client's Weight in the horizontal row of the client's height. (203 = 205)
- Finally, find the client's BMI at the top of the column of the client's weight. (31 = 31.18 = 31.2)
- Note the Category of the client's BMI, but be cognizant that it may need to be adjusted by the client's WC and/or %BF.
- As you gain experience using the chart, you will become more proficient at estimating the client's precise BMI to the first decimal.
4. Waist Circumference
The Waist Circumference (WC) Chart below is also embedded in the online Sports Medicine Consultation Form that certified Sports Medicine Technicians with the AASMT (American Association of Sports Medicine Technicians) use to document their clients' anthropometrics. As a Sports Med-Tech Assistant, you will probably be tasked to complete part of that form. Therefore, you also need to be familiar with this Waist Circumference Chart and know how to use it.
BMI values based solely on Ht & Wt are valid for 75% of the adult population. BMI's may be invalid when:
Follow the instructions and guidelines below to properly obtain and interpret the client's BMI:
BMI values based solely on Ht & Wt are valid for 75% of the adult population. BMI's may be invalid when:
- There is extra abdominal (belly) fat, which increases their health risks.
- The BMI is in the Overweight or Obese category, but their "excess" weight is muscular, which reduces their health risks.
- The BMI is in the Underweight or Healthy category, but their lean body mass (LBM) is inadequate making them "skinny-fat."
- In these cases (25%), an accurate WC will help determine the client's body composition and weight-related health risks.
Follow the instructions and guidelines below to properly obtain and interpret the client's BMI:
- Measure the client's waist horizontally at the umbilicus (belly-button) using a body tape-measure.
- Measure and record the client's Waist Circumference in inches to the nearest whole or half-inch.
- Find the client's BMI on the chart below and compare it to the "expected" WC for their gender.
- If the client's measured WC is significantly less than expected, their body composition may consist of more muscle (LBM).
- If the client's measured WC is >40" (male) or >35" (female), their BMI Health Risk Category may need to be adjusted upward.
5. Percent Body Fat
Percent Body Fat (%BF) can be estimated through Bioelectrical Impedance Analysis (BIA). Your supervising Sports Medicine Technician is likely to have a hand-held unit or a weight scale that uses BIA to measure %BF. BIA devises pass a small electrical current through the body. Different body tissues: fat, muscle, bones, organs, etc., contain different amounts of water, and therefore transmit (or impede) the current differently to give the individual readings. You will learn how to use a BIA device during your hands-on laboratory assignments in anthropometrics.
Before you learn how to measure %BF, it's important to learn how to interpret the measurements in relation to health and fitness. Familiarize yourself with the Percent Body Fat graphics and charts below for both men and women.
Before you learn how to measure %BF, it's important to learn how to interpret the measurements in relation to health and fitness. Familiarize yourself with the Percent Body Fat graphics and charts below for both men and women.
A general guideline for a healthy and fit %BF is 10-20% for men and 15-25% for women.
6. BMI Category: A healthy weight is the key to wellness. Where does the client fit in?
Body Mass Index (BMI) and Waist Circumference (WC) are valid measurements of an individual's weight and body composition in relation to their health:
- BMI's greater than 25 are associated with increasingly severe health risks, including: heart disease, diabetes, hypertension, osteoarthritis, and many forms of cancer, especially colon, breast, and prostate cancers.
- Excess abdominal fat, with a waist circumference greater than 40 inches for men or greater than 35 inches for women (large to extra large), increases a person’s health risk by a full level from their estimated Body Mass Index health risk alone.
7. OBW Range
OBW (Optimal Body Weight) Range can easily be determined using the BMI Chart.
- Find the Healthy Weight range for the client's height. Example: 5' 8" = 138-164
- Male clients would be in the upper part of the Healthy Weight range for a BMI of 23-25. Example: 151-164
- Female clients would be in the lower part of the Healthy Weight range for a BMI of 21-23. Example: 138-151
- For the client's weight to truly be healthy, it needs to be composed of mostly lean body mass (muscles, bones, organs, and connective tissues), and less of fat. Example: Male WC = 30-34, %BF = 10-20%, Female WC = 25-29, %BF = 15-25%
Discussion on Anthropometrics
It's not your Body Mass Index (BMI), but your Percent Body Fat (%BF) that is relevant to your health. So, why do we focus so much on BMI? Why not just measure Percent Body Fat?
Your Body Mass Index is influenced by both your Fat Mass and your Muscle Mass, and unfortunately, your BMI does not tell you how much of your body mass is fat and how much is muscle -- aka, your body composition. Making the distinction between lean and fat mass is important, because regarding your health, excess fat is bad, and excess muscle is good (well, up to a point).
However, statistics have shown that for most people (75%), Body Mass Index is an accurate indicator of their "excess body fat," and thus, it relates directly to their weight-related health risks. This is mainly because most people tend to gain fat and lose muscle over time. An increase in weight (or BMI) generally reflects the process of gradually "getting out of shape." So unless you're an avid exerciser and putting on more muscle, your BMI over time is an accurate measurement of your changes in body composition and the health risks that go with it.
But just to make sure, you should also measure Waist Circumference (WC). This additional measurement helps distinguish whether your BMI is mostly fat or mostly muscle. Using your WC to validate your BMI is also useful because it directly measures "abdominal obesity," which is an independent health risk factor.
%BF vs BMI + WC -- Bioelectrical Impedance Analysis (BIA) is a method that some scales and hand-held devices use to estimate Percent Body Fat. Although this method is convenient and affordable, it has a plus/minus range of 4%, which makes it not precise enough for clinical or research purposes. The more accurate methods for measuring %BF (e.g., underwater weighing or skin-fold measurements) are complicated, more expensive, and require skilled personnel. In contrast, BMI can be easily calculated from two simple measurements (height & weight), which are accurate and reliable. When coupled with Waist Circumference, another simple and accurate measurement, BMI is a valid assessment of health risk that can be tracked easily and accurately, making it most appropriate for use with the general public in a community-based clinical setting.
Fortunately, obesity and its related health risks are reversible using proven lifestyle approaches that are safe and effective. Using the latest strategies in nutrition and exercise, overweight/obese individuals can lose 1-3 pounds of fat per week and keep it off. Although getting regular exercise is powerful medicine, it is also critically important to make sure that what and how much you are eating follow healthy nutritional guidelines for supporting safe and permanent fat loss, as well.
A healthy weight (without too much fat and with enough muscle) is the key to wellness, but you can’t get it from a "diet," or a pill, or a surgery, because it’s a Lifestyle!
If the client has a BMI over 25, starting an exercise program "to lose the weight" may be more difficult and less safe and effective for them. The client may want to focus their efforts on nutrition-based fat-loss and lighter physical activities before engaging in "muscle-building" exercises. Certified Sports Medicine Technicians often refer their clients to a local certified Lifestyle Medicine Technician if nutritionally based weight-reduction support services are predominantly indicated for the client's health and fitness goals.
Your Body Mass Index is influenced by both your Fat Mass and your Muscle Mass, and unfortunately, your BMI does not tell you how much of your body mass is fat and how much is muscle -- aka, your body composition. Making the distinction between lean and fat mass is important, because regarding your health, excess fat is bad, and excess muscle is good (well, up to a point).
However, statistics have shown that for most people (75%), Body Mass Index is an accurate indicator of their "excess body fat," and thus, it relates directly to their weight-related health risks. This is mainly because most people tend to gain fat and lose muscle over time. An increase in weight (or BMI) generally reflects the process of gradually "getting out of shape." So unless you're an avid exerciser and putting on more muscle, your BMI over time is an accurate measurement of your changes in body composition and the health risks that go with it.
But just to make sure, you should also measure Waist Circumference (WC). This additional measurement helps distinguish whether your BMI is mostly fat or mostly muscle. Using your WC to validate your BMI is also useful because it directly measures "abdominal obesity," which is an independent health risk factor.
%BF vs BMI + WC -- Bioelectrical Impedance Analysis (BIA) is a method that some scales and hand-held devices use to estimate Percent Body Fat. Although this method is convenient and affordable, it has a plus/minus range of 4%, which makes it not precise enough for clinical or research purposes. The more accurate methods for measuring %BF (e.g., underwater weighing or skin-fold measurements) are complicated, more expensive, and require skilled personnel. In contrast, BMI can be easily calculated from two simple measurements (height & weight), which are accurate and reliable. When coupled with Waist Circumference, another simple and accurate measurement, BMI is a valid assessment of health risk that can be tracked easily and accurately, making it most appropriate for use with the general public in a community-based clinical setting.
Fortunately, obesity and its related health risks are reversible using proven lifestyle approaches that are safe and effective. Using the latest strategies in nutrition and exercise, overweight/obese individuals can lose 1-3 pounds of fat per week and keep it off. Although getting regular exercise is powerful medicine, it is also critically important to make sure that what and how much you are eating follow healthy nutritional guidelines for supporting safe and permanent fat loss, as well.
A healthy weight (without too much fat and with enough muscle) is the key to wellness, but you can’t get it from a "diet," or a pill, or a surgery, because it’s a Lifestyle!
If the client has a BMI over 25, starting an exercise program "to lose the weight" may be more difficult and less safe and effective for them. The client may want to focus their efforts on nutrition-based fat-loss and lighter physical activities before engaging in "muscle-building" exercises. Certified Sports Medicine Technicians often refer their clients to a local certified Lifestyle Medicine Technician if nutritionally based weight-reduction support services are predominantly indicated for the client's health and fitness goals.
QUIZ B1