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Body weight, body composition and weight management sheet
10-mark answer frame

Discuss body composition for health and sport. Add the strategies for weight management in athletes.

How to lay out the answer. Follow the frame, then write it in your own words.

  1. 1 · Open in two lines. Body composition is the proportion of fat mass and fat-free mass in the body. It matters more than body weight for health and performance.
  2. 2 · Draw the two-compartment model. [Diagram: body weight → fat mass (essential and storage fat) and fat-free mass (muscle, bone, water, organs)]
  3. 3 · Methods of assessment.
    • BMI and waist: simple screening.
    • Skinfolds: Durnin & Womersley sites, Siri equation.
    • BIA: current through water-rich tissue.
    • DEXA, underwater weighing, Bod Pod: laboratory methods.
  4. 4 · Composition in sport. Low fat helps jumpers and distance runners; more muscle helps throwers and defenders; weight classes in wrestling and boxing. BMI misjudges muscular players.
  5. 5 · Weight loss and gain.
    • Fat loss: off-season, about 500 kcal deficit, high protein.
    • Muscle gain: 300-500 kcal extra, resistance training, protein over 4-5 meals.
  6. 6 · Making weight safely. Plan weeks ahead; avoid saunas, fasting, laxatives and diuretics.
  7. 7 · Nutrition link. Set target weight from fat-free mass and monitor skinfolds, not just the scale.
  8. 8 · Close in one line. Slow, planned change in body composition protects both health and performance.

Scoring tip: Write the target-weight formula with a short worked line; it shows understanding in one step.