BODY COMPOSITION WORKSHOP
Obesity is a public health problem due to its impact on morbidity
and mortality, the reduction of quality of life and the health
care costs. Data from the
ENRICA study
published in 2012 indicate that the prevalence of obesity in the adult
population in Spain is 22.9% (24.4% in men and 21.4% in women).
According to the
World Health Organization (WHO), in 2008 approximately 1.5 billion of adults (ages 20 or +) worldwide were overweight with 500 million of them being obese:
An
accurate and precise classification of overweight and obesity is
required, since the consequences of overweight and obesity are more than
mere aesthetic problems due to their high impact on health. Normal
weight, overweight and obesity can be defined by the body mass index
(BMI) and by the percentage of body fat.
Body mass index
Obesity
is defined as an excess of adiposity that presents a risk to health.
BMI is used in the clinical practice to evaluate the ponderal categories
of the patients.
The BMI (kg/m2) is calculated as a person's weight (kg) divided by the square of his/her height in metres (m). The
WHO Expert Committee proposed the following BMI cutoff values for the classification of adult ponderal categories:
BMI
is the most frequently used diagnostic tool for the classification of
obesity, because it is an easy and reproducible measurement. In spite of
its wide use for the assessment of overweight and obesity,
BMI is not an accurate measurement of body fat;
for example, individuals of high muscle mass will exhibit higher BMI
and older adults will tend to have more body fat than younger adults for
a same BMI due to skeletal muscle mass loss.
Body fat percentage
Overweight
and obesity can be also assessed by using the percentage of body fat
(i.e. total fat mass divided by total body mass). There is a
sexual dimorphism in the percentage of body fat,
with women generally having a higher percentage of body fat than men
because of gender-specific fat depots in mammary glands and the
gluteo-femoral region. A healthy range of body fat for women is 20-30%,
whereas for men it is 10-20%. Gender-specific cutoff points for the
classification of ponderal categories according to the percentage of
body fat are shown below:
Practical exercise
Mary
is a 25-year-old woman that practices sport daily with a BMI=26 kg/m2
and a percentage of body fat of 21%, and John is a 31-year-old man that
works in an office, with a sedentary life and a BMI=26 kg/m2 and a
percentage of body fat of 26%. What is their ponderal category?
Response:
According to their BMI, Mary and John should be classified as
overweight; however, according to their percentage of body fat (a better
surrogate measurement of adiposity), Mary would be classified as
normal weight, whereas John would be classified as
obese.

- You will need to know the cutoff values for
the classification of an individual as normal weight, overweight or
obese according to the BMI and the percentage of body fat.
There are gender-specific differences for the percentage of body fat due
to the higher accumulation of fat in the mammary glands and
gluteo-femoral region in women.
- Several methods for the evaluation of body composition
can be used, such as plicometry, electric bioimpedance,
hydrodensitometry, air displacement plethysmography (Bod-Pod), dual
energy X-ray absorptiometry (DEXA), magnetic resonance imaging and
echography, among others.
- Visceral or android obesity is associated with higher cardiovascular
risk, metabolic alterations and an increase in morbi-mortality compared
with subcutaneous or gynoid obesity. An easy way for the evaluation of
visceral obesity in the clinical practice is the measurement of the
waist circumference (cm) or the waist-to-hip ratio (WHR). You will need
to know the gender-specific cutoff points of
waist circumference and WHR associated with increased and substantially
increased cardiometabolic risk.
PHYSICAL ACTIVITY WORKSHOP
Physical activity
is defined as any body movement produced by skeletal muscles that
requires energy expenditure. Although physical inactivity has been
identified as the fourth risk factor for global mortality, increasing
levels of physical inactivity are seen worldwide. Furthermore,
sedentarism is estimated to be an important cause for the development of
different types of cancers, diabetes and cardiovascular diseases. In
this sense, regular and adequate levels of physical activity help to
maintain a healthy body as well as to be more likely to maintain its
weight.
The
term physical activity should not be mistaken with exercise. Exercise
is a subcategory of physical activity that is planned, structured and
repetitive. Physical activity includes sports, exercise and other
activities such as playing, walking, gardening, briskly pushing a baby
stroller, climbing the stairs, and dancing.
There are some types of physical activity especially beneficial:
- Aerobic activities make your heart beat faster. Aerobic activities can be moderate or vigorous in their intensity.
- Muscle-strengthening activities make your muscles stronger. These include activities like push-ups and lifting weights.
- Bone-strengthening activities promotes bone growth and strength. These activities, like jumping, are especially important for children.
- Balance and stretching activities enhance physical stability and flexibility. Examples are dancing, yoga or martial arts.
1.
Total energy expenditure
is the energy required by the organism daily and it is determined by
the sum of several components: basal metabolism rate, diet-induced
thermogenesis and physical activity, among others.
2.
Physical activity
represents the thermic effect of any body movement produced by skeletal
muscles that requires energy expenditure. A great variability inter-
and intra-individual is shown. In active individuals, the energy
required for physical activity corresponds to one to two times that of
the basal energy expenditure while in sedentary individuals it can
represent less than half.
3.
Sedentarism or physical inactivity
comes up as the disease of the modern society, being identified as the
fourth leading risk factor for global mortality. Sedentarism
substantially increases the probability of developing obesity,
cardiovascular diseases, diabetes or certain cancers.
4. Sedentarism has been positively correlated with
chronic low-grade inflammation associated with obesity.
5. Different
dimensions are used to describe physical activity:
- Frequency: sessions or days per week.
- Intensity: amount of effort required for the activity: low, moderate or vigorous.
- Duration: length of session or accumulated length of physical activity during a week.
- Type: other info about the nature of the activity.
6.
American Heart Association recommendations for healthy adults aged 18 to 65 years:
- At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes
OR
- At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of the two
AND
- Moderate to high intensity muscle-strengthening activity at least 2 or more days per week for additional health benefits.
7.
The Metabolic Equivalent of Task (MET)
corresponds to a physiological measure expressing the energy cost of
physical activities. MET is defined as the amount of oxygen consumed
while sitting at rest and is equal to 3,5 ml O
2 per kg body weight per minute.
8.
Two principal methods of assessing physical activity levels are described:
- Subjective methods, depending on
our own perception. They are predominantly used for measurements in
populations, e.g., questionnaires of physical activity, diaries, logs or
recall surveys.
- The objective methods often rely
on solid data or observations. These methods are predominantly used for
measurements in individuals, e.g., pedometers, heart-rate telemeters,
accelerometers, electronic motion sensors, calorimetry, doubly labelled
water as well as direct observation.
What do the sedentarism and hibernation have in common?
Basal
metabolic rate consists in the amount of energy expended daily by
humans and other animals at rest. It corresponds to the minimal quantity
of energy required to maintain vital physiological functions such as
corporal temperature, respiration, circulation or the functioning of
different organs such as liver, kidneys or brain.
Basal
metabolic rate is lower in sedentary lifestyle people compared to that
of active individuals. In the same way, under hibernation conditions
metabolic activity declines precipitously to roughly 5% of the
non-hibernating basal metabolic rate.