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Wellness Chapter 10
 

Wellness Chapter 10

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    Wellness Chapter 10 Wellness Chapter 10 Presentation Transcript

    • WellnessChapter 10p. 229
      Guidelines for a Healthy Lifestyle
    • Weight Managementp. 230
      Obesity – a chronic disease characterized by body mass index (BMI) 30 or higher
      35 percent of the adult population are obese
      Overweight – Excess weight characterized by a body mass index (BMI) greater than 25 but less than 30
      More than half of Americans are overweight
      Main causes
      Poor dietary habits
      Physical inactivity
    • The Weight Loss Dilemmap. 232-233
      Yo-Yo dieting – constantly losing and gaining weight
      Increases the risk of dying from cardiovascular disease
      Only 10 percent of all people who lose weight without exercise are able to lose their desired weight
      Worse, only 5 in 100 are able to keep the weight off
    • Diet Crazesp. 233
      Fad diets
      They may work for a awhile, but it’s usually short lived
      They are very low in calories
      They deprive the body of certain nutrients
      The weight loss is water, protein and not fat
      Low-carb diets
      limits the carbohydrates
      Combo diets
      Proteins and non-starchy carbohydrates cannot be eaten together
    • Energy-Balancing Equationp. 238
      Energy-balancing equation – A person will not gain or lose weight if their caloric input equals their caloric output
      Resting metabolic rate (RMR) – The energy requirement to maintain the body’s vital processes in the resting state
      Setpoint Theory
      pp. 238-239
      • Setpoint Theory – Weight control theory holding that the body has an established weight and strongly attempts to maintain that weight
      • Weight-regulating mechanism (WRM) – a feature of the hypothalamus of the brain that controls how much the body should weight
    • Continued: Setpoint Theorypp. 238-239
      Effects of a Vary Low Calorie Diet
      Activates the body’s survival mechanism, readjusting the metabolism to a lower caloric balance
      The Body “Register” – the body tracks the nutrients and calories consumed daily
      The brain will not feel satisfied until the calories and nutrients have been registered
      Lowering the Setpoint
      1. Exercise
      2. A diet high in complex carbohydrates
      3. Nicotine
      4. Amphetamines
    • Diet and Metabolismpp. 240
      When weight is loss by dieting only
      Lean body mass always decreases
      When weight is loss by a near-fasting diet
      Up to half of the weight loss is lean body mass
      When a diet is combined with exercise
      Close to 100 percent of the weight loss is fat
      Lean tissue may increase
      Loss of lean tissue
      Weakens the organs
      Weakens the muscles
      Slows metabolism
      Large loss of lean tissue
      Tissue loss can cause disturbance in heart function and damage other organs
    • Exercise: The Key to Weight Managementpp. 240-241
      Combination of diet and exercise leads to greater weight loss
      The best predictor of long term weight loss is exercise
      Very few individuals lose weight by participating in 30 minutes of exercise per day
      Overweight people need 60-90 minutes of daily physical activity to manage their body weight effectively
      To prevent weight gain, 60 minutes of daily activity is recommended
      To maintain substantial weight loss, 90 minutes of daily activity is recommended
      To gain health benefits, 30 minutes of daily activity is recommended
    • Combining Aerobic and Strength Training pp. 242-243
      To lose weight, a combination of aerobic and strength-training works best
      Data has shown that each additional pound of muscle tissue raises the BMR in the range of 6 to 35 calories per day
      Low-Intensity Verse High-Intensity for Weight Loss pp. 242-243
      • During low-intensity exercise, up to 50 percent of the calories burned are from fat
      • The other calories are from glucose (carbohydrates)
      • During intense exercise, 30 to 40 percent of the caloric expenditure comes from fat
      • Percentages are tricking because since you burn more calories during high-intensity exercise, you burn more fat than with low-intensity exercise (see p. 243)
    • Healthy Weight Gainp. 244
      How to gain weight
      You should exercise (mainly strength-training)
      You should increase your caloric intake
      Just overeating will raise the fat component
      Eat a pre-exercise and after-exercise snack
      carb/protein snack
      peanut butter, turkey, or tuna fish sandwich; milk or yogurt and fruit; or nuts and fruit
    • Nutritional Accompaniments to Strength Trainingp. 244
      How to gain weight with strength training
      30 to 60 minutes before training eat a carb/protein snack
      carbohydrates supply energy for training
      the amino acids in the blood during training enhances the muscle-building process
      Immediately to an hour after consume a carb/protein snack
      promotes muscle growth and strength development
      Post-exercise Carbohydrates helps restore the muscle glycogen
      Carbohydrates with protein induce and increase in blood insulin and growth hormone levels
      essential to the muscle-building process
      48 hours after muscle fibers absorb a greater amount of amino acids
      within the first hour is the most critical
    • Weight-Loss Mythspp. 244-245
      Cellulite – is nothing but enlarged fat cells that bulge out from accumulated body fat
      Spot reducing – exercising a specific body part will result in significant fat reduction in that area
      This theory is FALSE
      When fat comes off, it does so throughout the entire body, not just the exercised area