2. Muscular Endurance
4. Body Composition
5. Flexibility
Have you ever seen a transformation such as this and wondered how on earth it is possible? Transformations like this picture, while they take many hours of hard work, are nothing more than body composition shifts. Body composition is the term used to describe the different components that make up a person's body weight. The human body is composed of a variety of different tissues including lean tissues (muscle, bone, and organs) that are metabolically active, and fat tissue that is not.
Body Weight Measurements- Standard body weight scales provide a measure of total weight, but don't determine the lean-to-fat ratio of that weight. Standing on most scales can tell you only if you weigh more than the average person, but not if that weight is fat or muscle. Based only on weight, a 6'2" 200-pound athlete with 4% body fat would be considered "overweight" by a typical weight chart. Weight charts are not a good indication of ideal body weight for general health or for athletic performance. 
Body Composition Measurements- There are many methods for determining body composition including: hydrostatic weighing, skinfold thickness and bioelectrical impedence.~Hydrostatic (underwater) weighing is the most accurate technique for determining body composition. This technique is based on the principles of Archimedes’, which state: 1. Lean tissue is denser than water 2. Fat tissue is less dense than water 3. Therefore the more bodyfat one has, the less they will weigh when submerged in water. Due to the complexity of this technique it is most often performed in research situations.
~Skinfold thickness (caliper, pictured above left) measurements are the most common technique performed by exercise physiologists. This technique can be very accurate (98%) when performed by a trained technician. Skinfolds measure the layer of subcutaneous fat over a variety of fat deposition sites (most commonly: 1.thigh 2. abdomen/suprailiac 3. chest/tricep). Due to the ease and accuracy of this method it is excellent for determining body composition.
~Bioelectrical impedence (pictured above right) is a very common home method for determining body composition. This method is performed by holding or standing on electrodes which send an electrical pulse through the body. This electrical current is impeded by body fat and travels unimpeded through lean muscle. This method is the least accurate (94%) of the three methods described. The accuracy can be affected by hydration levels, food intake, skin temperature among other factors. If you take the reading under similar conditions you will obtain the best results (e.g. first thing in the morning).
What should my body composition be?
Generally, females should maintain body fat percentages between 17-27 while males should maintain between 7-17%. These numbers are accurate for the general public and will vary for athletes, depending on sport and position. While the ranges stated are the ideal for a healthy life all studies show detrimental health effects (illness & disease) begin when one has too much body fat, for the female this is over 32% and for males this is over 25%. So every effort should be taken to stay below these body compositions for a long healthy life.
This is the wonderful news! It is possible to change your body composition for the positive with the addition of a properly prescribed exercise program and nutrition plan. Aerobic exercise and weight training is ideal. While it does take hard work, don’t be discouraged. Remember that fitness and healthy living must be a lifestyle not just a January resolution or a way to look good for the swimming season. The seeds that you sow now will reap rewards of good health throughout your entire life.
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