Somatotype

&
Checked
Posturalines
 SOMATOTYPE

◍ A quantification of the human body's shape and

composition
◍ The structure of a person, in particular to the
extent that it exhibits ectomorphic, endomorphic
or mesomorphic characteristics.

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William H. Sheldon, PhD, MD

 Was a psychologist and numismatician from

the USA

 He developed the somatotype and

constitutional psychology field that
correlated kinds of bodies with
temperament.

 The idea of body kinds, or somatotypes,

was introduced in the 1940s.
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 HEATH-CARTER METHOD
 one of its applications is to track the development
of college athletes.
 Dr Sheldon evaluated the degree a body type was
present on a 1 to 7 scale where 1 is the minimum and
7 is the maximum.
 Each type of body score an individual to give 3
numbers represented as "endomorphic – mesomorphic –
ectomorphic rating.“
 A 7-1-1 score is a pure endomorph, a pure mesomorph
1-7-1 and a pure ectomorph 1-1-7.

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 3
BASIC BODY
TYPES

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THREE BASIC BODY TYPES

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 Ectomorph
 Characterized as skinny, thin, slender, slim, smooth,
lanky, neotenous, smooth, muscular, weak, fragile,
sensitive and generally tall.
 These are the “hardgainers” that can’t gain weight
even when they “eat so much.”
 A typical long distance runner or basketball player
would be an example of an ectomorphic person in
sports. In general, ectomorphs rank high on
endurance, flexibility and agility.

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Ectomorph Training Tips:

 Focus your attention on conserving energy so you can

add, not subtract, muscle mass.
 Be careful not to over train, and make sure you allow
plenty of time for rest and recovery.
 Avoid frequent bouts of prolonged cardio, which can
tear down muscle tissue.

 Only train 1-2 body parts per

training day to avoid too
much caloric expenditure.

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 Mesomorph

 Characterized as hard, rugged, triangular, muscular,

thick-skinned, and with good posture.
 Mesomorphs are predisposed to build muscle but not
store fat.
 They have medium bones, solid torso, low fat levels,
wide shoulders with a narrow waist.
 An example of a mesomorphic person in sports would be a
typical weightlifter, shot putter or sprinter.

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Mesomorph Training Tips:

 train longer and hit muscle groups

more frequently.
 workouts can be a bit longer, in the
60-90-minute range.
 Do cardio moderately.

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 Endomorph
 Characterized as fat, round, heavy, usually short,
and difficult to lose weight
 Gains weight easily, has a higher body fat
percentage and possess a propensity towards
overweight or obesity.
 Endomorphs are playing the extreme difficulty Weight
Loss game. These are individuals with wider waists,
big bone structures, and predisposed to fat storage
rather than muscle building.
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Endomorph Training Tips:

 Doing much more cardio.

 Squats and deadlifts will do far more
to stimulate your metabolism and burn
calories
 keep your rest periods shorter and move
quickly from exercise to exercise and
from set to set.

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 Checked Postural Lines

◍ Posture is the position in which we hold our

bodies while standing, sitting, or lying down.
Good posture is the correct alignment of body
parts supported by the right amount of muscle
tension against gravity. Without posture and the
muscles that control it, we would simply fall to
the ground.

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How to checked your posture?

◍ Use the "wall test" to find out how does correct posture
look like.
 Stand so that the back of your head, your shoulder blades and your
buttocks touch the wall, and your heels are 6 inches from the wall.
 Put a flat hand behind the small of your back. You should be able to
just barely slide your hand between your lower back and the wall for
a correct lower back curve.
 If there's too much space behind your lower back, draw your
bellybutton toward your spine. This flattens the curve in your back
and gently brings your lower back closer to the wall.
 If there's too little space behind your lower back, arch your back
just enough so that your hand can slide behind you.
 Walk away from the wall while holding a proper posture. Then return
to the wall to check whether you kept a correct posture.
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 ANY
QUESTIONS?

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 References
◍ https://en.wikipedia.org/wiki/Somatotype_and_constitutional_psycholog
y? https://en.wikipedia.org/wiki/William_Herbert_Sheldon?
◍ https://mport.com/blog/know-your-body-type-somatotype/
◍ https://www.bodybuilding.com/content/training-tips-to-match-your-
body-type.html
◍ https://www.nerdfitness.com/blog/beginners-guide-to-body-types-
ectomorph-mesomorph-endomorph/
◍ https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-
depth/posture-align-yourself-for-good-health

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