Transcript chapter 9 managing your weight

CHAPTER 5
Your Body Composition
BODY TYPES
• ECTOMORPH: thin,
slender body build, lack
of muscle contour
• MESOMORPH:
athletic, muscular body
build, bone and muscle
development are
prominent
• ENDOMORPH: heavy,
rounded, somewhat
flabby body type, limited
muscular development
Body Mass Index (BMI)
Figure 5.2 pg. 149
Body Composition
• OVERWEIGHT:
weighing more than most
people your age, sex, and
height
• OVERFAT: having more
fat than you should based
on body fat percentage.
(Females 25%-32% and
Males 20%-25%)
• OBESE: being very
overfat as determined by
your body fat percentage
(Females > 32% and
Males > 25%)
Body Composition
• Essential Fat – minimum necessary for
good health
– Insulates
– Cushions
– Stored energy
Teen males need 7% to 19%
-Overfat (>20%) Overweight (obese) >25%
Teen females need 12%-24%
-Overfat (>25%) Overweight (Obese) >32%
• IDEAL BODY WEIGHT: the best
weight for a person when the body fat
percentage is maintained within an
acceptable range
Lesson 2
Influences on Your Body Composition
• HEREDITY AND
ENVIROMENT
• CHILDHOOD OBESITY
• INACTIVITY
• HIGH FAT DIET
• MEDICAL PROBLEMS
• CREEPING OBESITY
(increase age, decrease
activity, decrease basal
metabolic rate and eating
habits stay the same)
Influences on Your Body
Composition
• Lifestyle
• The Energy Equation
– Calorie intake vs. Expenditure & Metabolism
• Resting Metabolic Rate (RMR)
– Gender, age, heredity, eating habits, eliminating calories,
physical activity & exercise
• LEAN BODY WEIGHT: muscle, bone,
tendons, ligaments, internal organs
• FAT WEIGHT: body fat percentage
• FAT TISSUE: result of excess calories
taken in and not burned during activity
WHY WORRY ABOUT
EXCESS FAT???
• Creates a lot of extra work for your heart and
endangers your health
• Increase risk of disease
• Worsen an existing disease
• Overweight and excessive fat have been linked to:
– High blood pressure
– Increased levels of cholesterol and fats in the blood
– Many types of bone and joint disorders
– Diabetes
– Lower back problems
– Respiratory ailments
Balancing Your Caloric Intake
and Expenditure!
• All about balance
• Burn up calories you take
in
• Consume more calories
than burned = body stores
as fat
• If fewer calories are taken
in then are needed for the
day’s activities, the body
converts stored fat into
energy.
• One pound of fat
equals 3,500 calories
• To lose weight:
– Take in 500 fewer
calories each day or
burn up 500 more
calories each day=
lose 1 pound per week
STRATEGIES FOR WEIGHT
CONTROL
• EAT SLOWLY
• KEEP LOW CALORIE
FOODS AND SNACKS ON
HAND
• EXERCISE REGULARLY
• AVOID PACKAGED
SNACKS, COOKIES AND
HIGH FAT BAKED
GOODS
• DO NOT SKIP MEALS
Using Exercise to help Manage
Weight
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BURNS CALORIES (using larger
muscles burns more calories)
MAINTAIN MUSCLE TONE AND
SHAPE
IMPROVES BODY’S ABILITY TO
BURN FAT (higher intensity exercise
burns more calories)
USE STORED FAT MORE
EFFICIENTLY (muscle fuel)
BODY’S ABILITY TO BURN FAT
IMPROVES WITH EXERCISE
*THE MORE MUSCLE YOU HAVE,
THE MORE CALORIES YOUR BODY
USES*
Set Point – Normal weight when not
attempting to control it.
MYTHS ABOUT WEIGHT
CONTROL
• SPOT REDUCING: Attempt to lose fat in
a particular area of the body by exercising
muscles in that area.
• CELLULITE: No such thing= fat trapped
between connective tissue between skin.
When the tissue is weak, the fat pushing
against them causes a dimpled look.
WHAT TYPE OF EXERCISE WILL
BURN THE MOST CALORIES???
• CARDIORESPIRATORY FITNESS!!!
– Walking, jogging, cycling, swimming,
aerobic exercise-
-ACTIVITY-
Lesson 3 –
Evaluating Your Body Composition
• Body Circumference Test (males/females)
– Figure 5.9 pg. 160
• Skinfold Measures
– Figure 5.11 pg. 161
• Bioelectrical Impedance
Lesson 4
Maintaining a Healthy Body Composition
• Healthful Strategies to Manage Weight
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Evaluate your needs
Be realistic
Design a personal plan
Become physically active
Keep track of your progress
Benefits of Achieving Your
Goals
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Increase your energy
Increase your self-esteem
Reduce your stress levels
Reduce your risk for developing diseases