Transcript Increasing Physical Activity - Glasgow Independent Schools

CHAPTER
5
Staying Active and
Managing Weight
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Objectives
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Identify factors that affect your energy
needs.
Associate physical activity with overall
fitness.
Examine factors that contribute to weight
problems and eating disorders.
Explain the philosophy behind weight
management.
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Basal Metabolism
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The body needs energy to maintain basal
metabolism (amount of energy the human body
needs to stay alive and carry on vital processes).
Where do we get energy???
Basel Metabolism varies, depending on
– body size - a person who is overweight will have a higher
basal metabolic rate (BMR) than someone of the same age
who weighs less. A taller person will have a higher BMR
because they have more body surface.
– body composition – kinds of tissues that make up the
body affect BM. Men usually have larger amount of lean
muscle tissue than women. They require more energy per
unit of body weight.
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Basal Metabolism
cont. Basel Metabolism varies, depending on
– age – children and adolescents have a high basal
metabolism rate than adults because BM is higher
during times of rapid growth.
– health status – BM of a well nourished person is
higher than that of a malnourished person, an increase
in body temperature increases BM.
– gland secretions – thyroid gland affects metabolism
more than any other gland. Undersecretion may lower
BM and oversecretion can raise it. Adrenaline, from
adrenal glands, also increases metabolism.
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Physical Activity
• When you engage in physical
activity, your energy needs become
greater than your BM
• The body needs energy for physical
activity (page 106)
• Physical activity needs depend on
– intensity of activity
– body size (a 220 lb student
requires more energy than a 120
lb student to ride a bike)
– temperature of environment
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Meeting Energy Needs with Food
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Energy comes from three nutrients in foods
– carbohydrates — 4 calories/gram
– proteins — 4 calories/gram
– fats — 9 calories/gram
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Meeting Energy Needs with Food
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Foods that are high in fat and low in water
have a high energy value. (nuts,
mayonnaise, cheese, and some meats)
Foods that are high in water and low in fat
have a low energy value. (fresh fruits and
vegetables)
Lean meats, grain foods, and starchy
vegetables have an intermediate energy
value.
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Think Further
Why do men generally have a higher basal
metabolism than women?
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Physical Activity and Fitness
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Benefits of physical activity include
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increased metabolism (what does this mean??)
toned muscles
strong bones
healthy skin
reduced risks of heart disease, high blood pressure,
diabetes, and some cancers
– improved self-concept
– fun social outlet
– www.youtube.com/watch?v=nAOkh9dVSqE
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Amount of Activity
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Moderate-Intensity Activity – What is it???
The Dietary Guidelines recommend adults
get at least 150 minutes of moderateintensity physical activity weekly
Children and teens should get 60 minutes
or more of moderate-intensity physical
activity daily
Activity can be broken into small blocks of
time throughout the day
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Types of Activity
• Choose a variety of activities to build all areas of fitness
– stretching movements for flexibility
– lifting weights for strength
– lower body strengtheners for balance
– aerobic activities for endurance
• Some activities should be weight-bearing exercises –
exercises done in an upright position with your weight
on your feet. (walking, jogging, climbing stairs)
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Getting Started
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When starting a new activity program,
– begin increasing your activity level slowly
(doing too much can increase risk of injury)
– make physical activity a regular part of your day
– vary activities so you don’t become bored
– choose activities that are fun and convenient
– do activities with others
– avoid trying to do too much too soon
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Think Further
What types of everyday tasks at home and
school provide opportunities for moderateintensity physical activity?
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Nutrition for Athletes
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Athletes need to drink plenty of fluids to prevent
dehydration
– begin drinking fluids before event and continue drinking ½
to 1 cup of fluids every 15 minutes
– drink more fluids after the event or workout
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Athletes can follow MyPlate to meet nutrient needs
– 55 to 60 percent of calories should come from complex
carbohydrates (whole grains and starchy vegetables)
– Lean meats, poultry, and fish will supply increased need for
protein
– Low-fat and fat-free dairy products provide needed calcium
– Fresh fruits and vegetables furnish vitamins, mineral and
fiber
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Nutrition for Athletes
• Planning a Pregame Meal
– Trainers once thought athletes needed protein for
energy.
– Complex carbohydrates should be the main source of
energy in a pregame meal (they provide energy and are
low in fat)
– The best time to eat is 2 ½ to 3 hours before the event.
(avoid overeating, unfamiliar foods, limit high-fiber foods)
• Registered dietitians can advise athletes about safely
reaching weight goals (read meeting weight goals page
111)
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Determining Healthy Weight
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Heredity largely determines bone size and
shape.
Practicing weight management as a way
of life can help people maintain a healthy
body weight
Weight management is not short-term, it is
a life-style.
Body composition affects weight
continued
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Determining Healthy Weight
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Body mass index (BMI) can be used to
help people determine if they are at a
healthy weight, are overweight, or
underweight
Obesity can be evaluated using waist
circumference or a skinfold test
Turn to page 113 in your textbooks and
review BMI Charts.
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Did You Know?
Did
Israel requires models by law to be within a
healthy weight range. Modeling agencies will
not hire underweight models. In other
countries, more modeling agencies and
magazines are also refusing to hire
underweight models.
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Hazards of Being Obese
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Health risks from obesity include high blood
pressure, diabetes mellitus, heart disease,
and some types of cancer
Too much weight puts a strain on the body’s
bones, muscles, and organs
People with obesity also face social
pressures.
How is obesity or being overweight viewed???
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Factors That Contribute to
Overeating
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Failure to notice the body’s satiety signals
may be due to
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readily available food
social settings
food marketing
emotions
habits
portion distortion (turn to page 115 and read
“Learn About…”)
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Deciding to Lose Weight
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Efforts to lose weight are most successful
when they are part of a lifelong commitment
to maintain good health
The most successful weight-loss plans
involve
– changing poor eating habits
– controlling energy intake
– increasing physical activity
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Identifying Eating Habits
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A good first step to
losing weight is
keeping a food log to
help identify eating
habits that may need
to be changed
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Controlling Energy Intake
• To lose weight, increase the difference between intake and
expenditure through a combination of reduced calories from
food and increased physical activity
• Your daily calorie ned depends on your age, sex, body size,
and level of activity (muscle tissue requires more calories to
maintain than fat tissue)
• To lose weight you must consume fewer calories than your
daily calorie need.
• Remember!! One pound of fat equals about 3500 calories.
• What is a healthy amount of weight to lose per week to
reach your goal????
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Increasing Physical Activity
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Consult with a doctor to ensure there are no
limitations to the type of physical activity
you select
The type of physical activity is not as
important as the amount of regularity
In addition to planned activities, incorporate
extra movement throughout the day
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Tips for Success
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A successful weight-loss plan should
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include favorite foods and allow for social events
be nutritious
fit the food budget
avoid fad diets and be wary of weight-loss aids
follow MyPlate
transition into a lifelong weight management
plan for maintaining healthy weight
– Turn to page 118 and read “Learn About…”
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Maintaining Healthy Weight
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Even after you reach your healthy weight
goal, continue to follow your weight
management plan
Make adjustments as needed to your eating
habits and physical activity routine to
continue weight management throughout
life
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Underweight
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Like being overweight, being underweight can be a weightmanagement issue
Chronically Underweight people often suffer from more
infections, tire easily, and feel cold when the temperature is
moderate.
Being underweight can be hereditary or because the person is
not eating enough food. Health problems may prevent the body
from properly using and storing food energy. Stress may also
result in underweight.
To promote gradual weight gain, take part in muscle-building
activities regularly
To fuel activity and weight gain, add 700 to 1,000 calories to the
daily diet, eating a small meal every few hours and nutritious
snacks in between meals
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Did You Know?
Did
U.S. Adult Weight Statistics
1%
6%
25%
34%
underweight
healthy weight
overweight
obese
extremely obes
34%
Source: Centers for Disease Control and Prevention
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Following a Weight-Gain Plan
• Always see a physician first.
• The goal is not rapid weight gain (rapid weight
gain can result in increased fat deposits)
• Try to build muscle with muscle-building activities
• Calorie-dense snacks like cheese, nuts, and
dried fruits provide nutrients and concentrated
energy.
• Avoid drinking beverages with food
• Avoid a lot of high fiber foods (like salad)
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Eating Disorders
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An eating disorder is abnormal eating behavior that risks
physical and mental health. They can lead to malnutrition,
organ damage or death
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Personal stress is often a contributing factor to eating
disorders. Mostly affect young women and teenage girls
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Common eating disorders are anorexia nervosa, bulimia
nervosa, and binge eating disorder
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Early treatment and the support of family members and friends
improve the chances of recovery
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A person may need to be hospitalized
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Treatment includes both physical and psychological health.
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Review
1.
For what two basic purposes does the
body need energy from food?
basal metabolism and physical activity
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Review
2.
What are the four areas of fitness that
can be built through physical activity?
flexibility, strength, balance, and
endurance
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Review
3.
How can athletes meet nutrient needs?
follow MyPlate and drink about ½ to 1 cup
of fluids at 15-minute intervals during an event
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Review
4.
What is a common reason for overeating
and weight management problems?
failure to notice the body’s satiety signals
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Review
5.
When are efforts to lose weight most
successful?
when they are part of a lifelong
commitment to maintain good health
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Review
6.
What factors improve the chances of
recovery from an eating disorder?
early treatment and the support of family
members and friends
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