CHAPTER Images shutterstock.com 5 Staying Active and Managing Weight

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. 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. Objectives

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Basal Metabolism 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.

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. 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.

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. 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 © Amy Myers/Shutterstock

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Meeting Energy Needs with Food Energy comes from three nutrients in foods –carbohydrates — 4 calories/gram –proteins — 4 calories/gram –fats — 9 calories/gram © Chas/Shutterstock

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Meeting Energy Needs with Food 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.

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Think Further Why do men generally have a higher basal metabolism than women? Think Further © Kiselev Andrey Valerevich/Shutterstock

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Physical Activity and Fitness Benefits of physical activity include –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 –

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Amount of Activity Moderate-Intensity Activity – What is it??? The Dietary Guidelines recommend adults get at least 150 minutes of moderate- intensity 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

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. 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)

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Getting Started 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

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Think Further What types of everyday tasks at home and school provide opportunities for moderate- intensity physical activity? Think Further © Monkey Business Images/Shutterstock © Stephen Coburn/Shutterstock © Leah-Anne Thompson/Shutterstock

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Nutrition for Athletes 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 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

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. 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)

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Determining Healthy Weight 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

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Determining Healthy Weight 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.

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Did You Know? 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. Did You Know? © jcjgphotography/Shutterstock

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Hazards of Being Obese 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???

Permission granted to reproduce for educational use only.© Goodheart-Willcox Co., Inc. Factors That Contribute to Overeating Failure to notice the body’s satiety signals may be due to –readily available food –social settings –food marketing –emotions –habits –portion distortion (turn to page 115 and read “Learn About…”)