Transcript Chp. 5 Staying Active

Chapter 5: Staying Active,
Managing Weight
Mrs. Swope
Family and Consumer Sciences
Columbian High School
Energy Needs
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Energy: is the power to do work. Food
energy is measured by the calorie.
Food scientists use the term KILOCALORIE
to measure food energy.
The body produces energy by oxidizing food
eaten.
The body needs energy for growth, repair,
produce heat, and carry out various internal
processes.
It takes 3,500 calories to make 1 pound of
body weight.
Basal Metabolism
Is the amount of energy the body needs
to stay alive and carry on vital
processes.
 Basal Metabolic Rate (BMR): the rate
at which the body uses energy; do we
all have the same BMR?
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Factors Affecting Basal
Metabolism
Body size: a larger person will have a
higher BMR.
 A tall person will have a higher BMR
than a short person.
 Men will have a higher BMR than
women.
 Children and teens will have a higher
BMR than adults; after age 20 the basal
metabolism gradually declines.
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Factors Affecting Basal
Metabolism
A healthy person will have a higher
BMR than a malnourished person.
 A person with a fever will have a higher
basal metabolism.
 The thyroid gland also affects one’s
metabolism.
 Level of physical activity will also affect
basal metabolism.
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Physical Activity and Fitness
Physical activity affects your health
throughout life.
 Physical activity contributes to overall
fitness.
 FITNESS: body’s ability to meet
physical demands.
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Benefits of Physical Activity
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Speeds metabolism
Tones muscles
Builds strong bones
Keeps skin healthy
Reduces risk of heart disease, high blood
pressure, some cancers
Helps you reach, maintain healthy weight
Reduces stress, look and feel better.
Amount of Activity
Should get moderate intensity activity
most days for at least 30 minutes
minimum.
 Moderate intensity = walking a 15
minute mile.
 To prevent gradual weight gain exercise
60 minutes most days.
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Types of Activity
It is important to include flexibility,
strength, and cardiovascular activities.
 Cardio = aerobic activities like jogging,
cycling, power walking, skating.
 Cardio exercises speed the heart rate
and breathing.
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Determining Healthy Weight
Body weight includes weight of bone,
muscle, fat, and other tissue.
 Bone and muscle weigh more than fat.
 Person with greater muscle mass,
heavier bones will weigh more.
 Body Mass Index (BMI): a calculation
involving a persons height and weight.
 Your weight X 12 = calories needed to
maintain present weight.
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Body Mass Index
Healthy BMI: 18.5-24.9
 Overweight BMI: 25-29.9
 Obese: 30 or more
 Underweight: under 18.5
 See chart on page 102 to determine
your BMI
 BMI does not take into account body
composition( amount of muscle mass to
fat).
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Skin Fold Test
One way to evaluate whether excess
weight is due to muscle or fat.
 A fold of skin is measured using a
caliper.
 Half the body’s fat is located under the
skin, therefore a skinfold test can give
an indication of total fat.
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Waist -to- Hip Ratio
Divide the waist measurement by the hips
measurement.
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If the ratio for women is over .85 and over 1.0
for men, health risks are greater.
 Women: waist measures 35” or more greater
risk of chronic disease, men: 40” or greater.
 “pear-shaped” vs. “apple-shaped”, greater
health risks related to apple -shape
Tips for Success
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Eat within 30 minutes of waking to rev up
metabolism.
Avoid fad diets
Include a variety of healthy foods.
Include your favorite high calorie foods once
in a while.
Control portion size, use a smaller plate when
trying to reduce weight.
Get enough exercise(60 min. daily to reduce
weight)
Tips for Success
To gain weight follow MyPlate.gov
recommendations and increase daily
amounts of protein, complex carbs and
healthy fats.
 Increase muscle tissue by following a
weight lifting program.
 Consume 700-1000 calories more per
day ( eat high quality, nutritious foods)
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Summary
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Energy needs are based on basal
metabolism and activity level.
 Amount of physical activity influences level of
fitness.
 Weight management involves balancing food
consumed with calories burned.
 There are several tests that can determine
healthy weight.