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Managing Weight
Calories a quantity of food capable of producing such an  amount of energy. Girls= 1800-2400 calories depending on activ...
 The average American eats 4000 calories per  day!
Obesity Percent of adults age 20 years and over who are obese: 33.9% Percent of adults age 20 years and over who are ove...
Obesity Trends* Among U.S. AdultsBRFSS, 2010   (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)    No Data   <10%   10...
What are some problemsassociated with obesity?
WeightManagement
Desirable Weight It is the weight that is healthful for a person Factors influencing weight:     Age     Height     G...
Factors: Body Frame The approximate weight and density of the bone  structure Small, medium or large can be determined b...
Factors: Basal Metabolic Rate(BMR)  The number of calories the body uses at rest  Calorie: a unit of energy produced by ...
Factors: Percent MuscleTissue Muscle tissue burns more calories at rest, then  any other type of tissue. Exercising can ...
Factors: Activity LevelLevels of   Range of Moderate-    Summary of       CommentPhysical    Intensity Minutes a   Overall...
Body weight indicators Healthful body fat for teen male= 11-17% Healthful body fat for teen females= 16-24% Tests:   S...
Body Weight Indicators BMI- Body mass index:  Can be calculated by online calculators,   determined by charts or using m...
Weight Management A diet and exercise plan to maintain or attain a  desirable weight and body composition Weight managem...
Weight Management 1 lb. = 3500 Calories To gain 1 lb. you must over a period of a week  take in 3500 more calories than ...
Weight loss strategies Fad Diets: is a quick weight-loss strategy that is  popular for a short time. You lose weight and ...
Weight loss strategies OTC pills: diet pills purchased in drugstores,  grocery stores and health food stores. These can  ...
Best Weight ManagementStrategy Eating habits and exercise! The best and most consistent way to lose weight is to each a ...
Physical Activity
Key Guidelines forAdolescents Should engage in 60 minutes or more of physical activity daily Aerobic- most of the 60 or ...
Aspects of Physical Fitness 1. Muscular Strength 2. Muscular Endurance 3. Cardiovascular Endurance 4. Flexibility 5. ...
1. Muscular Strength Muscular strength is the  ability of the muscle to exert  force during an activity The key to makin...
2. Muscular endurance•Muscular enduranceis the ability of themuscle to continue toperform withoutfatigue• To improve yourm...
PHYSICAL FITNESS MUSCULAR STRENGTH AND ENDURANCEStrength Training:           Benefits: Maximum muscle tension      Maint...
3. Cardiovascular endurance Cardiovascular endurance is  the ability of the bodys  circulatory and respiratory  systems t...
PHYSICAL FITNESS       CARDIOVASCULAR ENDURANCECardiovascular               Benefits: Endurance- the ability       Decrea...
4. flexibility Flexibility is the range of  motion around a joint Good flexibility in the joints  can help prevent injur...
PHYSICAL FITNESS FLEXABILITYTypes of Stretches:               Benefits: Dynamic                          Injury preventi...
5. Body Composition Body composition refers to  the relative amount of  muscle, fat, bone, and other  vital parts of the ...
PHYSICAL FITNESS         BODY COMPOSITION Body composition refers to the amount  of relative fat to muscle you have in yo...
Fun ideas for exercise Walking          Jumping Rope        Aerobics      Pilates Jogging          Stair climber    ...
Questions related toexercise: How often should you weight lift? Is it bad to exercise too much? Does running hurt as mu...
Gaining Healthy        Weight
Gaining Body Weight Set a reasonable goal within a certain time period.  The greatest gain will be made in the first thre...
Gaining Body Weight Increase your calorie intake. To add a pound of  muscle a week you need to increase your caloric  int...
Time Out: Protein and Muscle  Find foods that are low in fat, high in protein.
Time Out: Protein Shakes Most Americans consume the necessary  amount of protein needed in order to gain  muscle, but whe...
Time Out: Steroids Anabolic steroids does not in itself bring about any significant  improvements in strengthen, aerobic ...
Time out: Protein and Muscle Many people assume that protein is the important food for  increasing muscle mass, but total...
Energy Drinks
Energy drinks vs. sportsdrinks. What’s thedifference?
Ingredients              *UNREGULATED BY THE FDA*
CAFFEINE:Moderation is the key!
CAFFEINE             How much is too much?   Health officials recommend no more than 100mg/day   Average 12 oz. soda con...
mg. of caffeine                    Caffeine Comparison31              =       12 oz.91              =   3 Cans        8 oz...
Possible Health RiskExcessive Caffeine
Abnormal Heart Rate, Cardiac Arrest, and Even DEATH
 Abnormal Heart Rate•Dehydration
 Abnormal Heart Rate Dehydration•Weight Gain
 Abnormal Heart Rate Dehydration Weight Gain•Mild Addiction           MOOD SWINGS
 Abnormal Heart Rate Dehydration Weight Gain Mild Addiction•Jolt and Crash Cycle
Life Long Nutrition Life long nutrition requires us all to actively  engage in healthy eating habits and engaging in  phy...
Managing weight
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Managing weight

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Managing weight

  1. 1. Managing Weight
  2. 2. Calories a quantity of food capable of producing such an amount of energy. Girls= 1800-2400 calories depending on activity level Boys= 2000- 3200 calories depending on activity level
  3. 3.  The average American eats 4000 calories per day!
  4. 4. Obesity Percent of adults age 20 years and over who are obese: 33.9% Percent of adults age 20 years and over who are overweight (and not obese): 34.4% Percent of adolescents age 12-19 years who are obese: 18.1% Percent of children age 6-11 years who are obese: 19.6% Percent of children age 2-5 years who are obese: 10.4%
  5. 5. Obesity Trends* Among U.S. AdultsBRFSS, 2010 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
  6. 6. What are some problemsassociated with obesity?
  7. 7. WeightManagement
  8. 8. Desirable Weight It is the weight that is healthful for a person Factors influencing weight:  Age  Height  Gender  Body Frame  Basal Metabolic rate  Percent muscle tissue  Activity level
  9. 9. Factors: Body Frame The approximate weight and density of the bone structure Small, medium or large can be determined by measuring the wrist  > 5 ½ in = small frame  5 ½- 6 ¼ = medium frame  < 6 3/8 = large frame
  10. 10. Factors: Basal Metabolic Rate(BMR)  The number of calories the body uses at rest  Calorie: a unit of energy produced by food and used by the body  Essential Body Fat: the amount of body fat needed for optimal health
  11. 11. Factors: Percent MuscleTissue Muscle tissue burns more calories at rest, then any other type of tissue. Exercising can increase muscle tissue
  12. 12. Factors: Activity LevelLevels of Range of Moderate- Summary of CommentPhysical Intensity Minutes a Overall HealthActivity Week BenefitsInactive No activity beyond None Being inactive is unhealthy baselineLow Activity beyond Some Low levels of activity are baseline but fewer clearly preferable to an than 150 minutes a inactive lifestyle weekMedium 150 minutes to 300 Substantial Activity at the high end of this minutes a week range has additional and more extensive health benefits than activity at the low endHigh More than 300 Additional Current science does not minutes a week allow researchers to identify an upper limit of activity above which there are no additional health benefits
  13. 13. Body weight indicators Healthful body fat for teen male= 11-17% Healthful body fat for teen females= 16-24% Tests:  Skinfolds  Underwater weighting  Pinch fold of skin on the upper arm and then estimate the thickness. If it is more than 1 inch in thickness you have excess body fat
  14. 14. Body Weight Indicators BMI- Body mass index:  Can be calculated by online calculators, determined by charts or using mathematical formulas BMI  <18 = Underweight  18.9-24.9 = Normal and Healthy  25-29.9 = overweight  >30 = obese Problems with this method?
  15. 15. Weight Management A diet and exercise plan to maintain or attain a desirable weight and body composition Weight management plan: based on caloric intake and calorie expenditure• Caloric Intake: Number of calories a person consumes from food and beverage• Caloric expenditure: number of calories a person uses for basal metabolism, digestion and physical activity
  16. 16. Weight Management 1 lb. = 3500 Calories To gain 1 lb. you must over a period of a week take in 3500 more calories than are expended To lose 1 lb., caloric intake, over a period of time, must be less than 3500 less than caloric expenditure
  17. 17. Weight loss strategies Fad Diets: is a quick weight-loss strategy that is popular for a short time. You lose weight and gain it back when resume regular eating habits. Liquid Diets: is a diet in which beverages are substituted for some or all meals. These are dangerous
  18. 18. Weight loss strategies OTC pills: diet pills purchased in drugstores, grocery stores and health food stores. These can be dangerous, addictive and ineffective Laxatives and Diuretics:  Laxatives: drug that helps a person have a bowel movement.  Diuretic: product that increase the amount of urine excreted.  Only losing fluids not weight, calories are still used in the body and stored as fat.
  19. 19. Best Weight ManagementStrategy Eating habits and exercise! The best and most consistent way to lose weight is to each a healthy well balanced diet and to exercise. Eating breakfast, lunch, and dinner are important. Some people may eat up to 6 smaller, high grade meals a day! The best way to maintain current weight is to eat a healthy well balanced diet and to exercise.  You may see no results at first, but stick it out and you will begin to see results.  Personal experience.
  20. 20. Physical Activity
  21. 21. Key Guidelines forAdolescents Should engage in 60 minutes or more of physical activity daily Aerobic- most of the 60 or more minutes a day should be either moderate or vigorous intensity aerobic physical activity Muscle strengthening- as part of the 60 minutes of physical activity, muscle strengthening physical activity should be included on at least 3 days of the week. Bone strengthening- as part of the 60 minutes of physical activity, bone strengthening activity should be included on at least 3 days of the week.
  22. 22. Aspects of Physical Fitness 1. Muscular Strength 2. Muscular Endurance 3. Cardiovascular Endurance 4. Flexibility 5. Body Composition
  23. 23. 1. Muscular Strength Muscular strength is the ability of the muscle to exert force during an activity The key to making your muscles stronger is working them against resistance Types of resistance? If you want to gain muscle strength, try exercises such as lifting weights
  24. 24. 2. Muscular endurance•Muscular enduranceis the ability of themuscle to continue toperform withoutfatigue• To improve yourmuscle endurance, trycardio respiratoryactivities such aswalking, jogging,bicycling, or dancing.•Less weight morereps.
  25. 25. PHYSICAL FITNESS MUSCULAR STRENGTH AND ENDURANCEStrength Training: Benefits: Maximum muscle tension  Maintain or increase with minimal repetitions bone mass (3-5)  Reduce body fatEndurance Training:  Reduce blood pressure Lighter weight with more repetitions (8-12)  Control your blood glucose
  26. 26. 3. Cardiovascular endurance Cardiovascular endurance is the ability of the bodys circulatory and respiratory systems to supply fuel during sustained physical activity To improve your cardiovascular endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance.
  27. 27. PHYSICAL FITNESS CARDIOVASCULAR ENDURANCECardiovascular Benefits: Endurance- the ability  Decrease in heart rate of the heart to provide oxygen to muscles  Better blood flow and during physical activity distribution for a prolonged period of  Lowered blood pressure time.  Improves the heart’s ability to pump blood throughout the body (bike, run, walk, swim, sports)  Increased energy
  28. 28. 4. flexibility Flexibility is the range of motion around a joint Good flexibility in the joints can help prevent injuries through all stages of life If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.
  29. 29. PHYSICAL FITNESS FLEXABILITYTypes of Stretches: Benefits: Dynamic  Injury prevention Ballistic: rapidly stretching  Increase power the muscle with a  Improve coordination bouncing movement. (can cause injury)  Increase range of motion Static: stretching muscle to  Increased circulation of a point where a pull is felt blood and holding the stretch for 15-30 sec.  Increased energy levels
  30. 30. 5. Body Composition Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body Fat Vs. Lean Mass (muscle, bone, tendons, and ligaments). Bathroom scale does not assess how much body weight is fat and how much is lean mass Body composition is important to consider for health and managing your weight!
  31. 31. PHYSICAL FITNESS BODY COMPOSITION Body composition refers to the amount of relative fat to muscle you have in your body (body fat %) Why is it important to understand your own body composition? Video http://www.nbc.com/news-sports/today- show/skinny-fat-masks-obesity
  32. 32. Fun ideas for exercise Walking  Jumping Rope  Aerobics  Pilates Jogging  Stair climber  Yoga  Swimming Running  Kick boxing  Lunges  Pull-ups Sprinting  Weightlifting (boys and girls)  Squats  Tennis Cycling  Zumba  Push-ups  Racquetball Rowing  Elliptical  Sit-ups  Soccer Hiking  Circuit training  Basketball  Golfing Jumping Jacks  Dancing  Circuit training  Volleyball
  33. 33. Questions related toexercise: How often should you weight lift? Is it bad to exercise too much? Does running hurt as much as it helps? What is the best type of exercise to lose weight? How to make exercise easier and more efficient? How to exercise on a busy schedule? What’s the best type of exercise? What is the best time to exercise?
  34. 34. Gaining Healthy Weight
  35. 35. Gaining Body Weight Set a reasonable goal within a certain time period. The greatest gain will be made in the first three months.  In untrained young men, it can be approximately 3 pounds per month  In well-trained athletes and women, the gains will be much less. An individual on a weight-gain program should follow the same dietary principles advocated for those who are maintaining or even trying to lose body weight. The only major difference will be that greater amounts of foods will be consumed to gain weight.
  36. 36. Gaining Body Weight Increase your calorie intake. To add a pound of muscle a week you need to increase your caloric intake by approximately 400 calories. Start a strength training exercise program. Be aware of misleading information concerning dietary supplements that promise to effectively increase the amount of lean muscle mass.  Most advertised claims are speculative, very little controlled research may have been done.
  37. 37. Time Out: Protein and Muscle  Find foods that are low in fat, high in protein.
  38. 38. Time Out: Protein Shakes Most Americans consume the necessary amount of protein needed in order to gain muscle, but when lacking in protein, protein shakes may be necessary. Many people drink protein shakes for energy before a workout, but that is not their primary purpose. Protein shakes are primarily to help the body build muscle and restore itself after exertion. For energy prior to or following exertion, carbohydrates and water are far better. It’s the carbohydrates in protein shakes, in fact, that provide the energy boost many people associate with drinking them.
  39. 39. Time Out: Steroids Anabolic steroids does not in itself bring about any significant improvements in strengthen, aerobic endurance, lean body mass, or body weight (American College of Sports Medicine). There is no conclusive scientific evidence that extremely large doses of anabolic-androgenic steroids either aid or hinder athletic performance. The prolonged use of oral anabolic-androgenic steroids has resulted in liver disorders in some persons. The administration of steroids to male humans may result in a decrease in testicular size and function and a decrease in sperm production.
  40. 40. Time out: Protein and Muscle Many people assume that protein is the important food for increasing muscle mass, but total energy intake, primarily from carbohydrate, is what allows the body to train and to bring about the increased gain in muscle size.
  41. 41. Energy Drinks
  42. 42. Energy drinks vs. sportsdrinks. What’s thedifference?
  43. 43. Ingredients *UNREGULATED BY THE FDA*
  44. 44. CAFFEINE:Moderation is the key!
  45. 45. CAFFEINE How much is too much? Health officials recommend no more than 100mg/day Average 12 oz. soda contains 18 - 55mg 12 oz. coffee contains 80 - 120mg
  46. 46. mg. of caffeine Caffeine Comparison31 = 12 oz.91 = 3 Cans 8 oz.144 16 oz. = 4.5 Cans160 = 5 Cans 16 oz.160 16 Cans = 5 Cans 16 oz. !!!344 = 11 Cans 16 oz. Source of graph: American Beverage
  47. 47. Possible Health RiskExcessive Caffeine
  48. 48. Abnormal Heart Rate, Cardiac Arrest, and Even DEATH
  49. 49.  Abnormal Heart Rate•Dehydration
  50. 50.  Abnormal Heart Rate Dehydration•Weight Gain
  51. 51.  Abnormal Heart Rate Dehydration Weight Gain•Mild Addiction MOOD SWINGS
  52. 52.  Abnormal Heart Rate Dehydration Weight Gain Mild Addiction•Jolt and Crash Cycle
  53. 53. Life Long Nutrition Life long nutrition requires us all to actively engage in healthy eating habits and engaging in physical activity. Knowing how to manage our weight allows us to engage in life long nutrition as well. We will develop skills and habits that will help us in our life long nutrition (food labeling, food guide pyramid).

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