Download Maintaining a Healthy Weight. 2015

Maintaining an Ideal Weight
*The key to losing, maintaining, or gaining weight is to eat healthy and exercise regularly.
Caloric Balance
A. Calories consumed and not used by the body may be converted to fat.
B. Weight Gain - When energy input exceeds energy output.
C. Weight Loss - When energy output exceeds energy input.
D. Weight Maintenance - Energy output and input are similar.
I. Body Image and Self-Concept
 The media tells people that being underweight/overweight is undesirable because
it does not conform to the ideal body image. Do you agree with that statement?
 Ideal body image- Perception of how our body appears
What are some internal and external influences that can negatively impact how we feel about
ourselves? Please list or comment on these areas, and add to the class discussion.
II. Defining Overweight and Obesity
A. Overweight and obesity may be caused by consuming more calories than are
expended. These (excess calories) are stored in adipose tissue, where cells will continue
to accumulate excess stored energy, and will add negative weight to a person’s Body
Mass Index.
B. Overweight- Excessive weight against a given standard.
C. Obesity- Excessive body FAT.
D. Extreme Underweight – BMI measurement that may cause potential health
problems. Imbalance of physiological function.
III. Determining Weight and Body Composition
A. Healthy Body Weight
1. Waist-to-Height ratio
Would you use this method to help assist in weight loss/maintenance/ or gain?
B. Body Mass Index
1. Indicates the relationship of body weight to height.
2. Does not reflect body composition types.
Do you feel that this method is a valid tool to use when trying to understand where you
should/could be as it relates to your body structure?
C. Bio-Electrical Impedance
1. Measures an electrical impulse sent through the body.
2. Adipose tissue resists the electrical current more than non-fat tissue.
3. There is no pain associated with it, but it can be expensive.
D. Skinfold Measurement
1. Precise indicator of body fat percentage (see images below)
2. Pressure calipers are used to measure the thickness of the layer of fat beneath the skin
surface (subcutaneous fat). Parillo Method % Body Fat = (Sum of 9 sites x 27) divided by
bodyweight (lbs)
3. Measurements are taken at several sites on the body
E. Hydrostatic Weighing
1. Precise method for determining amounts of fat and lean body mass
2. Compares underwater body weight with the weight of the body out of the water
3. Impractical for the average person (Expensive)
F. Appearance
1. Looking in the mirror or pictures taken of you (including Selfies)
2. This is an inexpensive method…but is it a fair evaluation or valid measure?
Please give reasons for why this form of measuring is not valid.
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Lifetime Weight Control
A. Keys to success in weight control:
1. Exercise (cardiovascular and weight training exercises)
2. Dietary modification (change in behavior is crucial for this to work)
3. Lifestyle support (build a support group that will encourage you)
4. Problem solving (replace any reliance on food as a coping mechanism)
5. Redefinition of health (a self reflection is needed to start this process)
Staying Physically Fit
I. Benefits of Fitness
A. Regular aerobic exercise improves cardiovascular wellness
B. Cardio-respiratory fitness is the foundation for whole-body fitness
C. Aerobic fitness can help…
1. Reduce low-density lipoproteins and increase high-density lipoproteins (LDL
and HDL functions)
2. Improve capillary network in the body
3. Reduce the risk of heart disease
4. Prevent hypertension (High Blood Pressure)
5. Improve circulation
6. Strengthen your lungs
7. Control your weight
8. Stimulate bone growth
9. Helps fight off infections
10. Increase longevity
D. Improved fitness may reduce severity and shorten the duration of common illnesses.
E. Increase the ability to cope with stressors
F. Can expand your circle of friends. Try to find common ground with friends who may want to
improve on the same things you do, but they too have not found the support circle needed to
start.
Basic Fitness Terms
 The term “physical activity” describes many forms of movement, including activities that
involve the large skeletal muscles. Activities that involve the small skeletal muscles (e.g.
playing board games, drawing, and writing) are important, but they do not provide the
health benefits of activities that involve the large skeletal muscles and require substantial
energy expenditure.
 Exercise consists of activities that are planned and structured; maintains or improves; and
has one or more of the components of physical fitness. Physical activity suggests a wide
variety of activities that promote health and well-being. Exercise is often associated with
fitness maintenance or improvement only.
 Intensity is the rate of energy expenditure within an activity.
 Frequency is the number of physical activity sessions during a specific time period (e.g.
one week).
II. Components of Physical Fitness (WHAT TO WORK OUT!)
A. Cardio-respiratory Endurance
1. Improvement of the heart, lung, and blood vessels is the key focal point of a physical
fitness program.
2. Cardio-respiratory Endurance- The ability of the heart, lungs, and blood vessels to
transport oxygen.
3. Anaerobic (without oxygen) - Intense, short-duration activities
4. Aerobic (with oxygen) - Low Intensity, long-duration activities


Quicker Recovery Heart Rate time-line.
RESTING HR – TARGET HR – MAXIMUM HR – RECOVERY HR
B. Muscular Strength
Exercise designed to build muscle strength and endurance by overloading muscles; also
called Progressive Resistance Exercise (PRE).
Three types of training (All will help develop muscular strength):
1. Isometric Exercises

The amount of force equals the amount of resistance. No movement
occurs. This can also be defined as a static type exercise.
 Workouts can be dangerous for people with hypertension/high blood
pressure.
Joint angle and muscle length do not change during contraction (compared to concentric or
eccentric contractions, called dynamic/isotonic movements). Isometrics are done in static
positions, rather than being dynamic through a range of motion.
2. Progressive resistance exercises (Isotonic)
 Most popular strength-building exercise
Muscle-fitness exercise in which the amount of force exerted is constant
throughout the range of motion, including muscle shortening (concentric
contractions), and muscle lengthening (eccentric contractions). ** Free weights.
3. Isokinetic Exercises
 Devices that provide consistent resistance through the entire Range of
Motion.
 Resistance will move only at a preset speed.

C. Muscular Endurance

Muscular Endurance- The ability of a muscle or muscle group to function
over time.
D. Flexibility
1. Flexibility- The ability of joints to move through their full range of motion.
2. Differs from point to point and from individual to individual.
3. Gender, age, body build, and level of fitness affect flexibility.
4. Benefits of flexibility:
a. Improved balance
b. Improved posture
c. Improved athletic performance
d. Reduced risk of low back pain
5. Static stretching- Stretch to the point of discomfort and hold.
6. Ballistic stretching- Bouncy motions while stretching.
7. Dynamic stretching- Static/Ballistic stretches within a patterned movement.
E. Body Composition

Body Composition- The makeup of the body in terms of percentages of body fat
and fat-free weight.
Developing a Cardio-respiratory Fitness Program
As long as an activity places sufficient demand on the heart and lungs, improving fitness is
possible
Some Activities to Consider: Swimming, running, cycling, aerobic dance, walking, rollerblading
Cardio-respiratory Fitness Includes These Major Areas:
(HOW TO WORK IT OUT!)
1. Mode of Activity
a. The mode should be any continuous physical activity that uses large muscle groups.
b. The activity should also be enjoyable.
2. Frequency of Training
a. The number of times per week a person exercises
- Frequency can range from every day, every other day, weekends off, etc…
3. Intensity of Training
a. The level of effort put into an activity.
b. Exercise between 60% and 90% of maximum heart rate.
c. Maximum heart rate = (220 - "Your Age")
d. Target heart rate = Max. Heart rate * % (between 60 and 90 percent)
e. Count the number of beats for 10 seconds and multiply by 6
4. Duration of Training
a. Duration- The length of time one exercises.
b. Should be between twenty and sixty minutes.
c. The higher the intensity the lower the duration needs to be.
5. Resistance of Training
a. The goal is to improve overall muscle strength and tone.
b. Use the full range of motion of each joint, and allow your body to move the way it was
meant to function.
6. Warm-up, Workout, Cool down
 Begin with slow gradual movements related to the activity
 Near the end of the warm-up period, the muscle groups should be stretched
 The workout involves improving muscular strength and endurance
 Warm-up should last 10-15 minutes cardio-respiratory endurance, and flexibility
 The cool down should last 5-10 minutes
 Use relaxing exercises including jogging or walking and stretching
 The cool down helps reduce muscle soreness
What is the FITT formula?
The FITT formula was developed to help people determine how often, how hard, how long, and
what kinds of activity they should perform to build health and fitness. FITT is an acronym:

Frequency: How many times per week

Intensity: How hard you exercise (often quantified using heart rate)

Time: How long you perform the activity

Type: What kind of activity is performed
In addition, each step has its own frequency, intensity, and time (FIT). Following is a simplified
version of the FIT formula for each step. Here are some suggestions:
Step 1: Moderate Physical Activity

F (frequency): most days of the week (5 or more)

I (intensity): equal to brisk walking

T (time): 60 minutes per day (total for all activities—can be combined with others)
Step 2: Vigorous Aerobic Activity

F (frequency): at least 3 days per week

I (intensity): activity that elevates heart rate into the target zone

T (time): 60 minutes per day (total for all activities—can be combined with others)
Step 3: Vigorous Sports and Recreation

F (frequency): at least 3 days per week

I (intensity): activity that elevates heart rate into the target zone

T (time): 60 minutes per day (total for all activities—can be combined with others)
Step 4: Muscle Fitness Activities

F (frequency): at least 3 days per week

I (intensity): overload the muscles (e.g., exercise bands, calisthenics)

T (time): 60 minutes per day (total for all activities—can be combined with others)
Step 5: Flexibility Exercises

F (frequency): at least 3 days per week

I (intensity): stretch muscle longer than normal

T (time): 60 minutes per day (total for all activities—can be combined with others)