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Download Unit 7 Body Weight and Physical Activity Achieving and Maintaining
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Unit 7 Body Weight and Physical Activity Achieving and Maintaining a Healthful Body Weight What is a Healthful Body Weight? A healthful weight Is appropriate for your _____________ and __________________________________________ Is maintained without constant ____________________________ Is based on family history of _______________________________ and _____________________________ Promotes good eating ____________________ and allows for _____________________________________ Is acceptable to _____________________ How is Healthful Body Weigh Measured? ____________________________: having too little body fat to maintain health ____________________________: having a moderate amount of excess body fat ____________________________: having an excess of body fat that adversely affects health ____________________________: body weight exceeding 100% of normal, creating a very high risk for serious health consequences Evaluating Body Weight A person’s actual weight is not the _______________ factor to consider Determining if a person’s body weight is healthful should include: _________________________________________ Expresses the ratio of a person’s weight to the square of their height Let’s practice What is the BMI of a female that is 5`5” and weighs 115 lbs? What does this value mean in terms of healthful body weight? BMI values below 18.5 or above 30 have increased health risks Body composition Measure of body ________________ and _______________________ muscle mass Can be measured by Which is the best method? _____________________________________________ ________________________________ fat patterning – upper body __________________________ risk for chronic diseases Men tend to store fat in their ________________________________ region Abdominal fat _______________________________ chronic disease risk Waist-to-hip ratio Men’s waist-to-hip ratio is higher than ____________ Women’s is higher than _______________ Waist circumference Men above _____ in. (or 102 cm.) Woman above _____ in. (or 88 cm.) __________________________________ fat patterning – lower body __________ significant increased risk for chronic diseases Women tend to _______________ fat in their lower body Gaining or Losing Weight Whether a person gains or loses weight depends on Energy intake vs. energy expenditure Genetic factors Childhood weight Physiologic factors Social factors Energy balance Where does your intake come from? What about your energy expenditure? Energy Intake Calculating the energy that is in a particular food Carbohydrate is ___ kcal/g Protein is ___ kcal/g Fat is ___ kcal/g Alcohol is ___ kcal/g If a excess energy intake cause weight gain then how much excess is required to gain one pound? Energy Expenditure Energy is _________________________ to maintain basic body functions and to perform activities Total 24-hour energy expenditure is composed of three components: Basal metabolic rate (_________________) Thermic effect of food (____________) Energy cost of ____________________ How is energy expenditure measured? Direct calorimetry Indirect calorimetry Basal Metabolic Rate (BMR) Energy expended to maintain basal, or resting, functions of the body ~______________% of the total energy needs BMR ___________________ with more lean body mass, during stress, and periods of growth BMR ___________________ with age and during energy restriction How do you calculate BMR? Calculating BMR Men = Women = Let’s Practice Calculating BMR’s Let’s calculate the BMR for a male that is 150 lbs Does everyone use their actual weight? If we want to lose weight then why not just eat less? Thermic Effect of Food (TEF) Energy expended to _________________ food About _______% of the energy content of a meal “_____________________” of total energy consumed Protein-rich meals are _____________% higher than a carb or fat-rich meal Physical Activity Energy cost of physical activity About ____________% of someone’s total energy output each day More activity Genetic Factors About ______% of one’s body fat is accounted for by ______________________ influences Different ideas have been suggested to explain the impact of genetics on body fat ___________________________________ Theory Proposes that a gene (or genes) causes people to be ________________________________ Proposes that people with this gene expend ___________________ energy than other people and therefore __________________ weight A “thrifty gene” has ____________ been identified How would an individual with this gene react in today’s society? ___________________________________ Theory Proposes that each person’s weight ___________________ within a ____________ range (set point) The body compensates for changes in energy balance and keeps a person’s weight at their set point Childhood Factors _____________________________ factors in childhood can influence Childhood overweight ______________________ the risk of heart disease and premature death as an adult Must _____________________ childhood obesity because losing weight is much ____________________ task that teaching healthy habits. Physiologic Factors Hunger vs. appetite Hunger – Appetite – Proteins affect the regulation of appetite and storage of body fat __________________________ Hormone produced by body fat that acts to ____________________ food intake therefore decreasing body weight and body fat __________________________ Protein synthesized by the stomach that ______________________ appetite Proteins affect the regulation of appetite and storage of body fat __________________________ Protein produced by GI tract that is ____________________ after meals in amounts proportional to the energy content of meal to decrease appetite Uncoupling proteins in ___________________________________________ increase energy expenditure because a higher amount of mitochondria. Newborn humans and other animals have _______________________________ amounts of this type of fat. Social Factors Social factors influencing our diet include: Family or cultural __________________________ ___________________ and celebrations Easy ___________________ to high-fat foods _________________________ physically active lifestyles Societal expectations of the “____________________” body How to Achieve & Maintain Healthful Weight? Healthful weight change requires What about Weight Loss Diets? ______________-fat, ___________________-carbohydrate, __________________-protein diets Cause ____________________, which will decrease blood glucose and insulin levels and reduce appetite Dr. Atkins’ Diet Revolution, Protein Power Nutritionally __________________________, _______________________________ supplements Side effects: constipation, diarrhea, nausea, headaches, ketone breath, insomnia, fatigue _____________________-fat, _____________-carbohydrate, _____________________-protein diets Balanced in nutrients: ___________% calories from fat, ____________% carbohydrate, _________% protein Weight Watchers, Jenny Craig, DASH diet, and the USDA MyPyramid Gradual weight ___________ (_____ pounds per week) Typical energy deficits ____________________ kcal per day ___________-fat and _____________-___________-fat diets About 11-19% of total energy as fat, while very-low-fat-diets contain less than 10% Dr. Dean Ornish’s Program for Reversing Heart Disease and The New Pritikin Program Emphasize complex carbohydrates and fiber Regular physical activity is a key component Lower LDL cholesterol, triglyceride, glucose, insulin levels, and blood pressure Safe and effective weight loss Weight loss medications and herbal supplements: May have __________________________ side effects Many have been ____________________________ from market Should only be used if a person has A BMI of _________ A BMI of _________ and other health risk factors Effective weight gain: Eat _________ to _____________ extra kcal/day Eat _______________________ throughout the day Maintain a _______________________ diet limit fat intake: ________________% of total energy intake Avoid _________________________ (depress appetite and increase BMR) ___________________________ regularly with resistance training Protein supplements _____________________ increase muscle growth or strength Potential side effects: dehydration, compromised absorption of amino acids, gout, liver and kidney damage, and calcium loss Disorders Related to Energy Intake _______________________________ BMI ______________ 18.5 Increases the risk of infections and illness and can even be fatal Can be just as ________________________________ as overweight _______________________________ BMI __________________________ 25 and 29.9 Health risks: high blood pressure, heart disease, type 2 diabetes, sleep disorders Many overweight people will become _____________________ Recommend healthful eating and regular physical activity to prevent additional weight gain, achieve a healthful weight, support long-term health ________________________________________________________ Obesity: BMI _______________ 30 to 39.9 Morbid obesity: ____________________ 100% normal weight 5 of the 9 leading causes of _____________________ in the US are associated with obesity Overweight and obesity – _________________________ in US linked to many chronic diseases: ______________________________ ______________________________ - elevated total cholesterol, triglycerides, and LDL cholesterol, and decreased HDL cholesterol Type 2 ___________________________ Heart disease and stroke Gallbladder disease Osteoarthritis __________________________________ Certain ______________________: colon, breast, endometrial, and gallbladder Gestational diabetes, premature fetal deaths, neural tube defects, and complications during labor and delivery __________________________________ Treatments for obesity may include ____________________-calorie diet and __________________________ exercise ___________________________________ medications Surgery Nutrition and Physical Activity: Keys to Good Health Physical Activity vs. Fitness Physical activity: Physical fitness: __________________________ fitness ___________________________ fitness ___________________________ Body __________________________ Leisure time physical activity ________________________ – hiking, walking, biking _______________________________________ _____________________________ – purposeful, planned, structured physical activity What are the Benefits of Physical Activity? Regular physical activity: ______________________ the risk of heart disease, stroke, high blood pressure ______________________ the risk for obesity and type 2 diabetes ______________________ the risk for osteoporosis ________________ reduce the risk of colon cancer _________________________ sleep patterns and immune function ______________________ anxiety and mental stress Benefits of Physical Activity Despite the clear benefits of regular physical activity, more than ______________ of all US adults do not do sufficient physical activity 16% of US adults admit to doing __________ leisure time physical activity at all less than ____% of high school students participate in _________________ physical education So How Do We Incorporate More Physical Activity? Develop a Sound Fitness Program A sound physical fitness program meets ___________________________________ For example are you…… _______________________________ for athletic competition Working toward ______________________________________ fitness Trying to maintain overall ___________________________________ A sound physical fitness program is ______________ An individual’s fitness program should focus on what they ____________________. A sound physical fitness program includes _______________________________________________ A variety of activities helps to maintain _______________________ and increase enjoyment The ______________________________________________ highlights the variety of activities that constitute a fitness program Notice that cardio isn’t the only type of activity that is incorporated. A sound physical fitness program ____________________________________________________________ _____________________________: gain in muscle strength and size from repeated work that overloads the muscle ________________________________________: additional physical demands on the body to improve fitness Excess exertion is _______________ recommended FIT principle determines appropriate overload The FIT Principle __________________________ __________________________ Amount of effort expended or how difficult the activity is to perform Many times heart rate is the determining factor Or determining proper intensity may be _________________ on maximal heart rate or Borg Scale of Perceived Exertion ___________________________ ______________ activity time is an accumulation of activities or completed all at once Higher levels of fitness requires activities to be done for at least 20 to 30 consecutive minutes A sound physical fitness program includes a ______________-up and a ______________-down period Includes _____________________ and _____________________________ _____________________________ increases blood flow and body temperature, and prepares a person psychologically for the activity ____________________________ helps to prevent injuries and may reduce muscle soreness Where does the Fuel for Physical Activity Come From? ___________________________________ (_______) – the energy carrying molecule in the body ATP must be generated ___________________ since muscles store only enough ATP for 1–3 seconds of activity After depleting ATP stores, muscles turn to other sources: ___________________________________ (CR) stores some energy that can be used to make ATP Creatine phosphate ___________________ enough energy for 3 to 15 seconds of maximal physical effort After creatine phosphate, __________________________ is the next source of energy for ATP production Glucose provides ATP through _______________________ The most common source of glucose during exercise: _________________________ and __________________ __________________________ stores are limited Primary end product of glycolysis is ______________________________ With limited oxygen, pyruvate is converted to _________________________, by-product of intense activity Excess lactic acid goes back to the ______________ to be ____________________________ back into glucose Glucose metabolism _______________________ breakdown of glucose yields 2 ATP molecules _______________________ breakdown of glucose yields 36 – 38 molecules of ATP ________________________________ (fats) can be metabolized to generate ATP For _________________ intensity exercise For exercise of _______________________ duration __________________________ energy source, even in lean people ______________ more energy per gram as carbohydrate Carbohydrates and fats can both be used as energy sources for ___________ production Carbohydrates are mostly used for ____________ intensity activity Fats are used for _______________ intensity exercise What about proteins? Nutrition for Physical Activity Energy needs Energy needs may be ____________________ for athletes _______________________ energy needs for males and females Depends on ____________________ size Depends on the ____________________ of physical activity Recommended diet includes ______________________________ from carbohydrates Following exercise: consume carbs with protein ________________________ muscle protein synthesis _________________________________ (3-4 hours after exercise): to optimize glycogen storage and muscle protein synthesis Carbohydrate loading: ______________________________ (less than10% saturated fat) _______________________________ from protein For most: 0.8 g/kg weight For athletes: slightly __________________ Most Americans already eat 2x protein needs Studies _________________ support a high protein diet High protein, low carbohydrate diet marketed for athletes is ______________ recommended Too low in carbohydrate and energy to store glycogen, support training and performance Functions of ____________________ Temperature regulation: ______________________________________________ _________________________ nutrients, hormones, waste products Component of _________________________ reactions Part of ___________________ tissues ____________________________ Maintaining water balance is critical __________________ fluids before, during, and after exercise __________________ enough water to maintain body weight Training in hot environments requires careful __________________________ to water intake Heat illnesses commonly experienced during physical activity: heat syncope, heat cramps, heat exhaustion, and heatstroke The requirements for some vitamins and minerals may be altered in athletes Most of these nutrients can be met with a healthy diet Iron supplementation may be required under proper medical supervision Ergonomic Aids Ergonomic aids: Many of these products are not ____________________________ Some of these products are ________________________________ Reliable research and accurate information on these products is hard to find Ergonomic aids used to increase muscles and strength include ______________________ steroids ______________________ (dehydroepiandrosterone) ________________________ (gamma-hydroxybutyric acid) ______________________________ Ergonomic aids used to increase energy levels and optimize fuel use include _______________________ Ephedrine Carnitine Chromium Ribose
