The document discusses managing weight and physical activity. It provides guidelines on calorie needs based on age and gender. It states that on average Americans consume 4000 calories per day. It also shares obesity statistics in the US for different age groups. It discusses factors that influence desirable weight like body frame, basal metabolic rate, muscle tissue, and activity level. It defines body mass index categories and discusses strategies for weight loss and management through diet and exercise. It provides guidelines for physical activity in adolescents and defines aspects of physical fitness like muscular strength, endurance, cardiovascular endurance, flexibility and body composition.

1. Managing Weight

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.  The average American eats 4000 calories per
day!

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. Obesity Trends* Among U.S. Adults
BRFSS, 2010 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

6. What are some problems
associated with obesity?

7. Weight
Management

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. 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. 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. Factors: Percent Muscle
Tissue
 Muscle tissue burns more calories at rest, then
any other type of tissue.
 Exercising can increase muscle tissue

12. Factors: Activity Level
Levels of Range of Moderate- Summary of Comment
Physical Intensity Minutes a Overall Health
Activity Week Benefits
Inactive No activity beyond None Being inactive is unhealthy
baseline
Low Activity beyond Some Low levels of activity are
baseline but fewer clearly preferable to an
than 150 minutes a inactive lifestyle
week
Medium 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 end
High 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. 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. 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?

16. 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

17. 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

18. 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

19. 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.

20. Best Weight Management
Strategy
 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.

21. Physical Activity

22. Key Guidelines for
Adolescents
 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.

23. Aspects of Physical Fitness
 1. Muscular Strength
 2. Muscular Endurance
 3. Cardiovascular Endurance
 4. Flexibility
 5. Body Composition

24. 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

25. 2. Muscular endurance
•Muscular endurance
is the ability of the
muscle to continue to
perform without
fatigue
• To improve your
muscle endurance, try
cardio respiratory
activities such as
walking, jogging,
bicycling, or dancing.
•Less weight more
reps.

26. PHYSICAL FITNESS
MUSCULAR STRENGTH AND ENDURANCE
Strength Training: Benefits:
 Maximum muscle tension  Maintain or increase
with minimal repetitions bone mass
(3-5)
 Reduce body fat
Endurance Training:
 Reduce blood pressure
 Lighter weight with more
repetitions (8-12)  Control your blood
glucose

27. 3. Cardiovascular endurance
 Cardiovascular endurance is
the ability of the body's
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.

28. PHYSICAL FITNESS
CARDIOVASCULAR ENDURANCE
Cardiovascular 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

29. 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.

30. PHYSICAL FITNESS FLEXABILITY
Types 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

31. 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!

32. 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

33. 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

34. Questions related to
exercise:
 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?

35. Gaining Healthy
Weight

36. 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.

37. 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.

38. Time Out: Protein and Muscle
 Find foods that are low in fat, high in protein.

39. 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.

40. 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.

41. 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.

42. Energy Drinks

43. Energy drinks vs. sports
drinks. What’s the
difference?

44. Ingredients
*UNREGULATED BY THE FDA*

45. CAFFEINE:
Moderation is the key!

46. 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

47. mg. of
caffeine
Caffeine Comparison
31 =
12 oz.
91 = 3 Cans
8 oz.
144
16 oz.
= 4.5 Cans
160
= 5 Cans
16 oz.
160 16 Cans
= 5 Cans
16 oz. !!!
344 = 11 Cans
16 oz.
Source of graph: American Beverage

48. Possible Health Risk
Excessive Caffeine

49. Abnormal Heart Rate,
Cardiac Arrest, and Even DEATH

50.  Abnormal Heart Rate
•Dehydration

51.  Abnormal Heart Rate
 Dehydration
•Weight Gain

52.  Abnormal Heart Rate
 Dehydration
 Weight Gain
•Mild Addiction
MOOD SWINGS

53.  Abnormal Heart Rate
 Dehydration
 Weight Gain
 Mild Addiction
•Jolt and Crash Cycle

54. 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).