Tabla A Hombres

Skinfolds Edad
mm. 17-29 30-39 40-49 50+
15 4.8 * * *
20 8.1 12.2 12.2 12.6
25 10.5 14.2 15.0 15.6
30 12.9 16.2 17.7 18.6
35 14.7 17.7 19.6 20.8
40 16.4 19.2 21.4 22.9
45 17.7 20.4 23.0 24.7
50 19.0 21.5 24.6 26.5
55 20.1 22.5 25.9 27.9
60 21.2 23.5 27.1 29.2
65 22.2 24.3 28.2 30.4
70 23.1 25.1 29.3 31.6
75 24.0 25.9 30.3 32.7
80 24.8 26.6 31.2 33.8
85 25.5 27.2 32.1 34.8
90 26.2 27.8 33.0 35.8
95 26.9 28.4 33.7 36.6
100 27.6 29.0 34.4 37.4
105 28.2 29.6 35.1 38.2
110 28.8 30.1 35.8 39.0
115 29.4 30.6 36.4 39.7
120 30.0 31.1 37.0 40.4
125 30.5 31.5 37.6 41.1
130 31.0 31.9 38.2 41.8
135 31.5 32.3 38.7 42.4
140 32.0 32.7 39.2 43.0
145 32.5 33.1 39.7 43.6
150 32.9 33.5 40.2 44.1
155 33.3 33.9 40.7 44.6
160 33.7 34.3 41.2 45.1
165 34.1 34.6 41.6 45.6
170 34.5 34.8 42.0 46.8
175 34.9 * * *
180 35.3 * * *
185 35.6 * * *
190 35.9 * * *
195 * * * *
200 * * * *
205 * * * *
210 * * * *
Tabla B Mujeres
Skinfolds Edad
mm. 17-29 30-39 40-49 50+
15 10.5 * * *
20 14.1 17.0 19.8 21.4
25 16.8 19.4 22.2 24.0
30 19.5 21.8 24.5 26.6
35 21.5 23.7 26.4 28.5
40 23.4 25.5 28.2 30.3
45 25.0 26.9 29.6 31.9
50 26.5 28.2 31.0 33.4
55 27.8 29.4 32.1 34.6
60 29.1 30.6 33.2 35.7
65 30.2 31.1 34.1 36.7
70 31.2 32.5 35.0 37.7
75 32.2 33.4 35.9 38.7
80 33.1 34.3 36.7 39.6
85 34.0 35.1 37.5 40.4
90 34.8 35.8 38.3 41.2
95 35.6 36.5 39.0 41.9
100 36.4 37.2 39.7 42.6
105 37.1 37.9 40.4 43.3
110 37.8 38.6 41.0 43.9
115 38.4 39.1 41.5 44.5
120 39.0 39.6 42.0 45.1
125 39.6 40.1 42.5 45.7
130 40.2 40.6 43.0 46.2
135 40.8 41.1 43.5 46.7
140 41.3 41.6 44.0 47.2
145 41.8 42.1 44.5 47.7
150 42.3 42.6 45.0 48.2
155 42.8 43.1 45.4 48.7
160 43.3 43.6 45.8 49.2
165 43.7 44.0 46.2 49.6
170 44.1 44.4 46.6 50.0
175 * 44.8 47.0 50.4
180 * 45.2 47.4 50.8
185 * 45.6 47.8 51.2
190 * 45.9 48.2 51.6
195 * 46.2 48.5 52.0
200 * 46.5 48.8 52.4
205 * * 49.1 52.7
210 * * 49.4 53.0
 Planilla Composicin Corporal

Control 1 Control 2 Control 3 Control 4

Nombre
Fecha Evaluacin
Edad

P. Generales
Peso (kg)
Talla (mts)
IMC #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Permetros
Brazo relajado
Brazo contraido
Cintura min
Cadera mx
Muslo medio
Pantorrilla

Pliegues Cutneos
Tricipital
Subescapular
Bicipital
Supracrestdeo
Supraespinal
Abdominal
Muslo
Pantorrilla
4 pliegues 0 0 0 0
% grasa Durnin
Masa Adiposa (kg.) 0.0 0.0 0.0 0.0
Masa libre grasa (kg) 0.0 0.0 0.0 0.0
Masa Muscular 0.0 0.0 0.0 0.0
6 pliegues 0 0 0 0
ral

Control 5 Control 6

#DIV/0! #DIV/0!

0 0

0 0
0 0
0.0 0.0
0 0
 OBJETIVO GENERAl NOVIEMBRE
MES 4 Micro 1 Micro 2
N dia 1 2 3 4 5
Sesin 1 2 3 1 2
Contenido fuerza Fuerza Fuerza

Objetivo tecnica con Tecnica con Tecnica con

Clase barra barra barra

Espalda
Musculatura extensores Piernas Extensores
Implicada de cadera
Observacin Complejo de barras + fuerza por grupo
Descarga
semanal general.

OBJETIVO GENERAL: RED

MES 5 Micro 1 Micro 2
N dia 1 2 3 4 5
Sesin 1 2 3 1 2
Contenido Adaptacin Postural MusculacinMusculacin Musculacin

Objetivo Fuerza + Fuerza + Fuerza + Tecnica barra Tecnica

Clase hipertrofia hipertrofia hipertrofia + potencia barra

Musculatura TBW core TBW TBW Core

Implicada
Observacin
Hipertrofia local con superseries Descarga
semanal

OBJETIVO GENERA
MES 6 Micro 1 Micro 2
N dia 1 2 3 4 5
Sesin 1 2 3 1 2
Contenido Intervalo Intervalo Intervalo Musculacin Musculacin

Objetivo Fuerza Fuerza Fuerza Recuperacion Recuperacio

Clase General General General Vacaciones n Vacaciones

Musculatura Pecho-
Implicada Hombros Piernas -Abs Espalda-Bzo TBW TBW
Observacin
Fuerza General + choque Reincorporacion
semanal
 O GENERAl NOVIEMBRE.. FUERZA + HIPERTROFIA
Micro 2 Micro 3 Micro 4
6 7 8 9 10 11
3 1 2 3 1 2
Adaptacion Musculacin MusculacinMusculacinMusculacin

Hipertrofia Hipertrofia Hipertrofia Hipertrofia

Fuerza Gral.
local Local Local Local

Pecho, Pecho,
Piernas, core Hombro, tric. Piernas, core
espalda espalda

escarga Hipertrofia local Hipertrofia Local con superseries

BJETIVO GENERAL: REDUCCION % ADIPOSO

Micro 2 Micro 3 Micro 4
6 7 8 9 10 11
3 1 2 3 1 2
Musculacin MusculacinMusculacin MusculacinMusculacinMusculacin

Tecnica barra

TBW

escarga Evaluacion (Circuitos?)

OBJETIVO GENERAL DEFINICIN

Micro 2 Micro 3 Micro 4
6 7 8 9 10 11
3 1 2 3 1 2
Musculacin MusculacinMusculacin MusculacinMusculacinMusculacin

Recuperacion
Hipertrofia Hpertrofia Hipertrofia Hipertrofia Hipertrofia
Vacaciones

Pecho, Pecho,
Piernas, core Hombro, tric. Piernas, core
TBW espalda espalda

orporacion Aumento carga fsica Super serie

icro 4
12
3
Musculacion

Hipertrofia
Local

Hombro, tric.

cal con superseries

icro 4
12
3
Musculacion

icro 4
12
3
sculacin

Hipertrofia

Hombro, tric.

per serie
 ESTADSTICAS PERCENTILES
n prom. d. est. mdna max min 5% 15% 25%
EDAD aos 87 25.3 2.8 25.6 30.4 20.0 20.5 22.1 23.7
MASA CORP. Kg 87 74.7 9.0 73.8 99.7 57.4 62.1 66.5 69.2
TALLA 87 175.4 7.3 175.3 199.6 160.0 164.1 167.0 170.7
HUMERAL 87 7.1 0.3 7.0 7.9 6.4 6.5 6.7 6.9
FEMORAL 87 9.9 0.5 9.9 11.4 8.9 9.1 9.4 9.6
BRAZO 87 31.1 2.6 30.8 40.1 25.7 27.2 28.9 29.5
BRZ. FLEX 87 33.3 2.7 32.8 41.4 28.6 29.7 30.9 31.7
CINTURA 87 80.8 5.6 80.8 98.5 71.1 72.0 74.6 77.4
CADERA 87 96.8 4.9 96.3 111.3 86.7 89.5 91.4 93.5
PANTORR. 87 37.4 2.2 37.3 48.8 33.0 34.3 35.6 36.3
TRICEPS 87 9.1 3.8 8.0 20.5 3.5 4.4 5.5 7.0
SUBESCAP 87 10.6 3.2 10.0 24.5 5.5 6.6 7.5 8.7
BICEPS 87 4.2 1.8 3.8 9.0 1.5 2.0 2.7 3.0
PLIEGUES (mm)

CR. ILIACA 87 15.2 6.6 14.0 32.5 5.0 6.5 8.5 10.7
SUPRA ESP 87 8.9 4.2 7.5 19.8 3.5 4.1 5.3 6.4
ABDOMIN. 87 18.5 9.1 16.3 46.8 5.3 6.6 9.2 12.5
MUSL. ANT. 87 12.7 4.8 12.3 32.3 4.8 5.4 8.3 10.0
PANTORR. 87 7.8 3.5 7.0 19.8 3.0 4.0 5.0 5.5
G 6PLIEG. 87 67.5 24.5 62.6 144.9 27.7 33.6 47.1 52.6
ESTADSTICAS PERCENTILES
n prom. d. est. mdna max min 5% 15% 25%
IMC Kg./m2 87 24.2 2.1 24.1 32.9 19.9 20.8 22.2 23.1
%G. Yuhasz 87 9.7 2.6 9.2 17.8 5.5 6.1 7.5 8.1
Somatotip

endo 87 2.8 1.0 2.6 6.2 1.1 1.4 1.8 2.0

o

meso 87 5.6 0.9 5.6 8.6 3.6 4.2 4.5 5.0

ecto 87 2.0 0.9 1.9 3.9 0.1 0.8 1.1 1.4
6PLIEG. 87 67.5 24.5 62.6 144.9 27.7 33.6 47.1 52.6
%G. Dur.&Wom. 87 14.6 4.7 14.1 26.7 5.4 7.0 10.1 11.5
Referencias bibliogrficas:

1. Ross WD and Ward R (1982d) Human proportionality and sexual dimorphism. In: RL Hall (ed) Sexual Dimorphism in Homo Sapiens. New York: Praeger, 31

2. Kerr D (1988) An anthropometric method for the fractionation of skin, adipose, bone, muscle and residual tissue masses in males and females age 6 to 77 y
Simon Fraser University, Burnaby, BC, Canada.

3. Martin AD, Spenst LF, Drinkwater DT and Clarys JP (1990) Estimation of muscle mass in men. Med Sci Spt Exerc (22) 929-933.

4. Durnin JVGA and Wormersly J (1974) Body fat assessed from total body density and its estimation from skinfold thickness measurements on 481 men and w
years. Brit J Nutr 32 (July): 77-97.

5. Norton K and Olds T (1996) Anthropometrica: A textbook of body measurement for sports and health courses. Sydney, Australia: University of New South W
Sujetos, materiales y mtodos:
Sujetos que realizan actividad fsica recreacional, en buena salud, de 20 a 30 aos.
Mediciones con equipamiento Rosscraft, calibres para pliegues Harpenden, Slim-Guide y Gaucho-Pro.
Prorocolo ISAK, en duplicado, con error tcnico de medicin < 5% para pliegues; < 1% otras medidas.
 PERCENTILES
50% 75% 85% 95%
25.6 27.0 29.1 30.0
73.8 79.8 81.8 92.1
174.3 179.2 182.1 189.6
7.0 7.4 7.4 7.7
9.9 10.2 10.3 10.9
30.8 32.5 33.5 37.4
32.8 34.5 36.5 39.8
80.8 84.7 86.5 90.6
96.3 100.5 101.4 105.4
37.3 38.5 39.5 41.1
8.0 11.6 14.0 17.5
10.3 11.9 13.0 19.2
3.9 5.6 6.0 8.4
14.0 18.6 23.7 29.6
7.8 11.8 13.6 19.1
17.0 25.0 27.1 39.0
12.5 16.0 17.3 22.6
7.3 9.4 10.5 16.9
65.6 84.2 94.3 115.9
PERCENTILES
50% 75% 85% 95%
24.1 25.6 26.3 27.8
9.5 11.4 12.6 14.9
2.7 3.5 4.0 5.1
5.6 6.1 6.3 7.4
1.9 2.5 3.0 3.4
65.6 84.2 94.3 115.9
14.1 18.6 19.4 24.0

Homo Sapiens. New York: Praeger, 317-361.

es in males and females age 6 to 77 years. MSc Thesis,

929-933.

ness measurements on 481 men and women age 19 to 72

Australia: University of New South Wales Press.

im-Guide y Gaucho-Pro.
es; < 1% otras medidas.
 ESTADSTICAS PERCENTILES
n prom. d. est. mdna max min 5% 15% 25% 50%
EDAD aos 90 26.0 2.3 26.3 30.0 19.1 22.7 23.4 23.8 26.3
MASA CORP. Kg 90 56.6 9.2 54.2 94.4 41.8 47.3 48.9 49.8 54.2
TALLA 90 161.1 6.7 160.2 177.0 147.1 150.9 154.9 156.2 160.2
HUMERAL 90 6.1 0.4 6.1 7.2 5.3 5.6 5.8 5.9 6.1
FEMORAL 90 8.9 0.6 8.8 10.5 8.0 8.2 8.4 8.5 8.8
BRAZO 90 26.4 3.1 25.6 37.4 20.3 22.8 24.0 24.4 25.6
BRZ. FLEX 90 27.0 2.8 26.4 38.6 21.6 23.8 24.9 25.2 26.4
CINTURA 90 69.6 6.5 68.1 91.3 59.5 62.4 63.4 64.7 68.1
CADERA 90 95.6 5.9 94.4 111.7 86.5 87.7 90.0 91.9 94.4
PANTORR. 90 34.3 2.4 34.0 42.9 29.7 30.9 32.1 32.7 34.0
TRICEPS 90 15.8 4.4 16.0 27.5 8.5 10.0 11.0 12.4 16.0
SUBESCAP 90 10.9 4.0 10.0 22.0 5.3 5.7 7.0 8.0 10.0
BICEPS 88 6.9 2.9 6.5 18.5 2.0 3.0 4.3 5.0 6.5
PLIEGUES (mm)

CR. ILIACA 90 17.9 7.7 15.8 51.0 5.0 9.1 10.9 12.3 15.8
SUPRA ESP 90 10.2 3.8 10.0 22.0 4.0 5.1 6.4 7.5 10.0
ABDOMIN. 90 20.6 7.7 19.5 47.0 6.0 9.0 14.0 15.5 19.5
MUSL. ANT. 90 22.7 7.3 20.5 43.5 10.0 12.8 16.0 17.5 20.5
PANTORR. 90 15.7 5.6 15.1 31.5 7.5 9.0 10.0 11.5 15.1
Suma 6 pl 90 95.9 25.0 91.5 158.0 47.3 61.9 69.5 76.4 91.5
ESTADSTICAS PERCENTILES
n prom. d. est. mdna max min 5% 15% 25% 50%
IMC Kg./m2 90 21.8 2.7 21.0 30.1 18.1 18.8 19.4 19.9 21.0
%G. Yuhasz 90 18.4 3.9 17.7 28.0 10.9 13.2 14.3 15.4 17.7
Somatotip

endo 90 3.9 1.1 3.9 6.3 1.9 2.4 2.8 3.0 3.9
o

meso 90 4.1 1.2 3.9 7.3 1.7 2.4 3.1 3.2 3.9
ecto 90 2.3 1.1 2.4 4.4 0.1 0.3 1.1 1.5 2.4
%G. Dur.&Wom. 90 25.8 4.2 25.8 35.0 16.1 19.1 21.1 22.8 25.8
6PLIEG. 90 95.9 25.0 91.5 158.0 47.3 61.9 69.5 76.4 91.5
Referencias bibliogrficas:

1. Ross WD and Ward R (1982d) Human proportionality and sexual dimorphism. In: RL Hall (ed) Sexual Dimorphism in Homo Sapiens. New York: Praeger, 31

2. Kerr D (1988) An anthropometric method for the fractionation of skin, adipose, bone, muscle and residual tissue masses in males and females age 6 to 77 y
Thesis, Simon Fraser University, Burnaby, BC, Canada.

3. Martin AD, Spenst LF, Drinkwater DT and Clarys JP (1990) Estimation of muscle mass in men. Med Sci Spt Exerc (22) 929-933.

4. Durnin JVGA and Wormersly J (1974) Body fat assessed from total body density and its estimation from skinfold thickness measurements on 481 men and w
19 to 72 years. Brit J Nutr 32 (July): 77-97.

5. Norton K and Olds T (1996) Anthropometrica: A textbook of body measurement for sports and health courses. Sydney, Australia: University of New South W
Sujetos, materiales y mtodos:
Sujetos que realizan actividad fsica recreacional, en buena salud, de 20 a 30 aos.
Mediciones con equipamiento Rosscraft, calibres para pliegues Harpenden, Slim-Guide y Gaucho-Pro.
Prorocolo ISAK, en duplicado, con error tcnico de medicin < 5% para pliegues; < 1% otras medidas.
 PERCENTILES
75% 85% 95%
27.8 28.8 29.3
61.4 63.0 75.0
166.0 167.7 173.0
6.4 6.5 6.7
9.4 9.5 9.9
27.2 29.6 32.7
27.5 29.6 32.4
72.5 75.7 82.5
97.7 102.4 107.7
35.4 36.6 39.0
17.5 20.3 25.9
13.5 15.3 19.1
8.0 9.8 11.5
22.5 25.4 31.9
12.4 13.5 17.5
25.0 26.8 36.5
27.3 31.8 36.0
17.5 21.3 29.1
112.4 121.6 145.2
PERCENTILES
75% 85% 95%
22.8 24.9 28.2
21.0 22.4 26.1
4.5 5.2 5.9
4.5 5.6 6.2
3.2 3.3 4.0
28.1 30.8 32.7
112.4 121.6 145.2

mo Sapiens. New York: Praeger, 317-361.

in males and females age 6 to 77 years. MSc

29-933.

ss measurements on 481 men and women age

ustralia: University of New South Wales Press.

m-Guide y Gaucho-Pro.
s; < 1% otras medidas.