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L A B 6. 1 A S S E S S I N G B O D Y M A S S I N D E X A N D B O D Y C O M P O S I T I O N 191
L A B O R A T O R Y A C T I V I T I E S
L AB 6.1 Assessing Body Mass Index and Body Composition
Name Section Date
Body Mass Index
Equipment
1. Weight scale
2. Tape measure or other means of measuring height
Instructions
Measure your height and weight, and record the results. Be sure to record the unit of measurement.
Height: ___________ Weight: ___________
Calculating BMI (see also the shortcut chart of BMI values in Lab 6.2)
1. Convert your body weight to kilograms by dividing your weight in pounds by 2.2.
Body weight ___________ lb ÷ 2.2 lb/kg = body weight ___________ kg
2. Convert your height measurement to meters by multiplying your height in inches by 0.0254.
Height ___________ in. × 0.0254 m/in. = height ___________ m
3. Square your height measurement.
Height ___________ m × height ___________ m = height ___________ m
2
4. BMI equals body weight in kilograms divided by height in meters squared (kg/m
2
Body weight ___________ kg ÷ height ___________ m
2
= BMI ___________ kg/m
2
Rating Your BMI
Refer to the table for a rating of your BMI. Record the results below and on the final page of this lab.
Classification BMI(kg/m
2
Underweight <18.
Normal 18.5–24.
Overweight 25.0–29.
Obesity (I) 30.0–34.
Obesity (II) 35.0–39.
Extreme obesity (III) ≥40.
BMI _________ kg/m
2
Classification _________
Skinfold Measurements
Equipment
1. Skinfold caliper
2. Partner to take measurements
3. Marking pen (optional)
(from step 1) (from step 3)
Shayne
Pruitt 6 10-21-
- 05
- 06
- 2
Ob(I)
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192 C H A P T E R 6 B O D Y C O M P O S I T I O N
Instructions
1. Select and locate the correct sites for measurement. All measurements should be taken on the right side of the body with the subject standing. Skinfolds
are normally measured on the natural fold line of the skin, either vertically or at a slight angle. The skinfold measurement sites for males are chest,
abdomen, and thigh; for females, triceps, suprailium, and thigh. If the person taking skinfold measurements is inexperienced, it may be helpful to mark
the correct sites with a marking pen.
(a) Chest (b) Abdomen (c) Thigh (d) Triceps (e) Suprailium
(a) Chest. Pinch a diagonal fold halfway between the nipple and the shoulder crease. (b) Abdomen. Pinch a vertical fold about 1 inch to the right of the
umbilicus (navel). (c) Thigh. Pinch a vertical fold midway between the top of the hipbone and the kneecap. (d) Triceps. Pinch a vertical skinfold on
the back of the right arm midway between the shoulder and elbow. The arm should be straight and should hang naturally. (e) Suprailium. Pinch a fold at
the top front of the right hipbone. The skinfold here is taken slightly diagonally according to the natural fold tendency of the skin.
2. Measure the appropriate skinfolds. Pinch a fold of skin between your thumb and forefinger. Pull the fold up so that no muscular tissue is included; don’t
pinch the skinfold too hard. Hold the calipers perpendicular to the fold and measure the skinfold about 0.25 inch away from your fingers. Allow the tips
of the calipers to close on the skinfold and let the reading settle before marking it down. Take readings to the nearest half-millimeter. Continue to repeat
the measurements until two consecutive measurements match, releasing and repinching the skinfold between each measurement. Make a note of the final
measurement for each site.
Time of day of measurements: ____________
Determining Percent Body Fat
Add the measurements of your three skinfolds. Use this sum as a point of comparison for future assessments and/or to find the percent body fat that
corresponds to your total in the appropriate table. For example, a 20-year-old female with measurements of 17 mm, 21 mm, and 22 mm would have a
skinfold sum of 60 mm; according to the following table her percent body fat is 23.5. The table lists ages in increments of five. If your age is not listed
on the table, use the column for the age closest to your own.
Sum of three skinfolds: ____________ mm Percent body fat: ____________ %
Men Women
Chest: mm Triceps: mm
Abdomen: mm Suprailium: mm
Thigh: mm Thigh: mm
12
00
30
86
31
. I
Sum of
Skinfolds
(mm)
Age (Years)
20 25 30 35 40 45 50 55 60 and over
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194 C H A P T E R 6 B O D Y C O M P O S I T I O N
Prediction of Fat Percentage in Males from the Sum of Three Skinfolds
NOTE: Find the value on the chart that most closely corresponds to your age and the sum of measurement skinfolds. To calculate the value more precisely, plug your age
and sum of skinfolds into the appropriate formula:
% Body Fat = ((4.95 ÷ (1.109380 − (.0008267 × sum of skinfolds)+ (.0000016 × square of the sum of skinfolds)− (.0002574 × age)) − 4.5) × 100 ), where the skinfold
sites (measured in mm) are chest, abdomen, and thigh
SOURCES: Table generated from equations in Jackson, A. S., and M. L. Pollock, 1978. Generalized equations for predicting body density in men. British Journal of Nutrition
40: 497–504; Jackson, A. S., M. L. Pollock, and A. Ward. 1980. Generalized equations for predicting body density in women, Medicine and Science in Sports and Exercise
12: 175–182; Siri, W. E. 1956. Gross composition of the body. In Advances in Biological and Medical Physics, IV, ed. J. H. Lawrence and C. A. Tobias.
New York: Academic Press.
Bioelectrical Impedance Analysis (BIA)
Equipment
BIA analyzer such as Omron Body Fat Analyzer: The BIA device sends an extremely weak electrical current through your body to determine the amount of
total body water. You will not feel the current during the test. The body fat percentage is calculated from a formula that uses body water, electric resistance,
height, weight, age, and gender.
L A B 6. 1 A S S E S S I N G B O D Y M A S S I N D E X A N D B O D Y C O M P O S I T I O N 195
Instructions
1. Enter your height, weight, gender, and age into the BIA device.
2. Grasp the left and right handles and wrap your middle finger around the groove in the handle. With your thumbs facing up and resting on the unit, place
the palms of your hands on the top and bottom electrodes.
3. Hold your arms straight out at a 90-degree angle to your body.
4. Confirm the ready to measure display and the READY indicator turns on. Push the start button and the display START turns on. The unit automatically
detects that it is held and starts measurement. Do not move during measurement.
5. Record your fat, percent fat, and fat-free weight.
Fat: ________________
Percent fat: ________________
Fat-free weight: ________________
6. Compare the BIA measurements with other techniques of assessing body composition.
U.S. Navy Circumference Method of Measuring Percent Fat
This method measures fat percentage from abdominal circumference, neck circumference, and height in men and from abdominal circumference, hip
circumference, neck circumference, and height in women.
Equipment
1. Measuring tape
2. Stadiometer or tape on wall to measure height
Instructions
1. Measure height without shoes using a stadiometer or tape measure. A stadiometer is a height-measuring device that is often part of a scale found in a
gym or physician’s office.
Height (inches): ________________
2. Measure neck circumference below the larynx (Adam’s apple), with the tape sloping slightly downward at the front.
Neck circumference (inches): ________________
3. Measure waist circumference at navel level for men and at the smallest point for women.
Waist circumference (inches): ________________
4. Measure hip circumference (women only) at the largest point.
Hip circumference (inches): ________________
Calculating percent fat using charts developed by the U.S. Navy
Men:
Calculate circumference value: Abdominal circumference − neck circumference: ________________
Read percent fat from the chart from where the circumference value intersects with height. Enter fat percentage: ________________
Women:
Calculate circumference value: Abdominal circumference + hip circumference − neck circumference (in inches): ________________
Read percent fat from the chart from where the circumference value intersects with height. Enter fat percentage: ________________
BMI
:
.
.
/b
. 3
Ib
69
14
39
43
68
1
L A B 6. 1 A S S E S S I N G B O D Y M A S S I N D E X A N D B O D Y C O M P O S I T I O N 197
Rating Your Body Composition
Refer to the chart below to rate your percent body fat. Record it below and in the chart at the end of this lab.
Rating: _____________________________
Percent Body Fat Classification
Percent Body Fat (%) Percent Body Fat (%)
Years
Years
Years
Years
Years
Years
Women Men
Essential* 8–12 8–12 8–12 Essential* 3–5 3–5 3–
Low/athletic** 13–20 13–22 13–23 Low/athletic** 6–7 6–10 6–
Recommended 21–32 23–33 24–35 Recommended 8–19 11–21 13–
Overfat
†
33–38 34–39 36–41 Overfat
†
Obese
†
≥ 39 ≥ 40 ≥ 42 Obese
†
NOTE: The cutoffs for recommended, overfat, and obese ranges in this table are based on a study that linked body mass index classifications from the National Institutes of
Health with predicted percent body fat (measured using dual-energy X-ray absorptiometry).
*Essential body fat is necessary for the basic functioning of the body.
**Percent body fat in the low/athletic range may be appropriate for some people as long as it is not the result of illness or disordered eating habits.
†Health risks increase as percent body fat exceeds the recommended range.
SOURCES: Gallagher, D., et al. 2009. Healthy percentage body fat ranges: An approach for developing guidelines based on body mass index. American Journal of Clinical
Nutrition 72: 694–701; Swain, D. P. 2013. ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 7th ed. Philadelphia: Wolters Kluwer/Lippincott
Williams & Wilkins Health.
Other Methods of Assessing Percent Body Fat
If you use a different method, record the name of the method and the result below and in the chart at the end of this lab. Find your body composition rating
on the chart above.
Method used: ___________ Percent body fat: ___________
% Rating (from chart above): ___________
Body Fat Distribution
Waist Circumference and Waist-to-Hip Ratio
Equipment
1. Tape measure
2. Partner to take measurements
Preparation
Wear clothes that will not add significantly to your measurements.
Instructions
Stand with your feet together and your arms at your sides. Raise your arms only high enough to allow for taking the measurements. Your partner should
make sure the tape is horizontal around the entire circumference and pulled snugly against your skin. The tape shouldn’t be pulled so tight that it causes
indentations in your skin. Record measurements to the nearest millimeter or one-sixteenth of an inch.
Waist. Measure at the smallest waist circumference. If you don’t have a natural waist, measure at the level of your navel.
Waist measurement: _________________
Hip. Measure at the largest hip circumference. Hip measurement: _________________
Waist-to-Hip Ratio: You can use any unit of measurement (for example, inches or centimeters) as long as you are consistent. Waist-to-hip ratio equals waist
measurement divided by hip measurement.
Waist-to-hip ratio: _________________ ÷ _________________ = _________________
(waist measurement)
(hip measurement)
42
39
43
39
45
0
. 91
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198 C H A P T E R 6 B O D Y C O M P O S I T I O N
Determining Your Risk
The table below indicates values for waist circumference and waist-to-hip ratio above which the risk of health problems increases significantly. If your
measurement or ratio is above either cutoff point, put a check on the appropriate line below and in the chart at the end of this lab.
Waist circumference: ________________ (✓ high risk) Waist-to-hip ratio: ________________ (✓ high risk)
Body Fat Distribution
SOURCE: National Heart, Lung, and Blood Institute. 1998. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults: The
Evidence Report. Bethesda, Md.: National Institutes of Health; Heyward, V. H., and D. R. Wagner. 2004. Applied Body Composition Assessment, 2nd ed. Champaign, Ill.:
Human Kinetics.
Rating Your Body Mass Index, Body Composition, and Body Fat Distribution
Using Your Results
How did you score? Are you surprised by your ratings for body composition and body fat distribution? Are your current ratings in the range for good health?
Are you satisfied with your current body composition? Why or why not?
If you’re not satisfied, set a realistic goal for improvement:
What should you do next? Enter the results of this lab in the Preprogram Assessment column in Appendix C. If you’ve determined that you need to improve
your body composition, set a specific goal by completing Lab 6.2, and then plan your program using the labs in Chapters 8 and 9. After several weeks or
months of an exercise and/or dietary change program, complete this lab again and enter the results in the Postprogram Assessment column of Appendix C.
How do the results compare?
Cutoff Points for High Risk
Waist Circumference Waist-to-Hip Ratio
Men More than 40 in. (102 cm) More than 0.
Women More than 35 in. (88 cm) More than 0.
Assessment Value Classification
BMI ______________ kg/m
2
________________
Skinfold measurements or alternative
method of determining percent body
fat. Specify method: ______________
______________ % body fat ________________
Bioelectrical Impedance Analysis (BIA) ______________ % body fat ________________
U.S. Navy Circumference Method ______________ % body fat ________________
Waist circumference
Waist-to-hip ratio
_____________ in. or cm
_____________ (ratio)
________________ ( high risk)
________________ ( high risk)
I’m not surprised by my score, I know that I need to lose some body fat and I have been working on it. I definitely think some of the methods are more
skewed than others just due to the range of values I got. I’m not mad at my scores, but I do know there is room for improvement.
I have already altered my diet to making healthier choices, and I will continue to my work out regime of 3-4 days a week.
v v
30
Ob (f)
- I
41
V
91
v
