Staying Active & Managing Weight Chapter 5

Energy Needs Weight problems and lack of physical activity are major health concerns in the US. Current health issues include: Maintaining body weigh in a healthy range. Taking part in regular physical activity. Choosing foods that meet your nutrient needs. Choosing the right amounts of food to eat. Energy: is the power to do work. Oxidizing: using oxygen to burn up the foods you eat

Basal Metabolism Basal Metabolism: the amount of energy the human body needs to stay alive and carry on vital processes. It can be measured by the amount of heat the body gives off when at physical, digestive, and emotional rest. Basal Metabolism Depends on a Number of Factors: Body Size: a person who is overweight will have a higher BMR (basal metabolism rate) than someone of the same age who weighs less. However, 2 people with the same weight and age could still have a different BMR because their body shapes are different. The taller of the 2 would have a higher BMR. Type of Tissue: men usually have a larger amount of lean muscle tissue than women. This causes them to require more energy per unit of body weight than women. Age: children and adolescents usually have a higher BMR than adults. The BMR is usually greatest during times of rapid growth. It starts decreasing after around age 20. General Health: the BMR of a well-nourished person is higher than that of a malnourished person. An increase in body temperature also increases a persons BMR. Gland Secretions: thyroid gland more than any others can effect the BMR. Increase in adrenaline can cause the BMR to increase.

Environmental Temperature Physical Activity: when you engage in physical activity, your energy needs become greater than your BMR. Different activity uses different amounts of energy. Several factors that influence the amount of energy you need to perform a physical task: Intensity Body Size Environmental Temperature Meeting Energy Needs With Food: each food has a different energy value= calorie. When the energy (calories) you take in equals the amount you spend out= your body weight remains the same. When you take in fewer calories than you use= you lose weight. When you take in more calories than you use= you gain weight.

Physical Activity and Fitness Physical Activity contributes to your overall fitness. Physical Activity: Speeds up metabolism Tones your muscles & builds strong bones Reduce risk of heart disease, high blood pressure, diabetes, and some forms of cancer. Helps you feel better about yourself and can be a fun social outlet. Amount of Activity: Day-to-day activity alone will not give you enough benefits. You need moderate-intensity activity. Adults: minimum of 150 minutes a week to maintain good health. 300 minutes for more intense health benefits. Children/Teens: minimum of 60 minutes of moderate level activity a day. Moderate= enough breath to be able to talk, but not enough to be able to sing.

Physical Activity & Fitness Types of Activity: doesn’t require special classes or equipment. Everyday tasks can be considered physical activity (gardening, climbing stairs, etc.) Parts of fitness: Flexibility- stretching Strength- lifting weights, groceries, children Balance- strengthen your lower body to increase balance Endurance- jogging, cycling, and skating Aerobic Activities- those which speed up your heart rate and breathing and promote endurance. At least some of your activities should be weight-bearing (upright position with your weight on your feet). Getting Started: A moderate activity lifestyle shouldn’t be a problem for most people. Men over 40/Women over 50/ those with chronic health problems should consult a doctor before starting a new and intense activity program. Begin by increasing your activity level slowly. Make physical activity a regular part of your day. Vary your activity so as not to become bored. Choose activities that are fun and convenient. Make it social- family & friends

Nutrition for Athletes Meeting Fluid Needs: Athletes lose much water thru sweat. If not replaced it can cause dehydration. Dehydration: is an abnormal loss of body fluids. It can cause headache, dizziness, confusion, drop in performance. Nutrient Needs: 55%-60% of their calories should come from complex carbohydrates. Athletes should follow myplate and avoid nutrient supplements unless under direction of a nutritionist. Pregame Meal: Pasta & Rice are best- they are complex carbs from the grains group and are low in fat. The pregame meal should be eaten 2 ½ -3 hours before the sports event. Choose moderate portions and avoid unfamiliar food which could cause an upset stomach. Limit high fiber food as the extra bulk in your stomach could make them feel sluggish. Meeting Weight Goals: wanting to lose weight should do so slowly- not skip meals. Never restrict fluid intake, make yourself vomit, or take laxatives Wanting to gain weight need to add moderate amounts of extra calories from nutrient rich foods and follow a steady program of muscle-building exercise.

Weight Management People come in all shapes and sizes. Heredity largely determines bone size and shape. However, maintaining a healthy weight mainly depends on lifestyle. Weight management- means using resources like food choices and physical activity to reach and/or maintain a healthy weight. Weight management should be a way of life- not a short term fix to lose a few pounds. Determining Healthy Weight: body weight includes weight of bone, muscle, fat, and other tissue. Body Composition- proportions of bone, muscle, and fat that make up body weight.

Weight Management Body Mass Index: a calculation involving a person’s weight and height measurements. HEALTHY WEIGHT- a BMI of 18.5 to 24.9 OVERWEIGHT- a BMI of 25 to 29.9 OBESE- a BMI of 30 or more UNDERWEIGHT- a BMI of less than 18.5 Obesity: is a condition characterized by excessive deposits of body fat. Waist Circumference: the distance around the natural waistline. Skin Fold Test: use an instrument called a caliper on the back of the upper arm, below the shoulder blade, and around the abdomen. A fold that measures more than 1 inch is a sign of excess fat.

Weight Management Hazards of Being Obese: people who are obese die at earlier ages than those who are not. Too much weight puts a strain on the body’s bones, muscle, and organs. Obese people also face social pressures. Factors That Contribute To Overeating: not paying attention to the amount of food you are eating. People eat because food is there and not because they are hungry. Their bodies fail to notice their satiety (fullness) signals. Things that cause this: Social Settings Food Marketing Emotions Habits

Deciding To Lose Weight To be successful- you must want to lose weight. You should base your desire on more than trying to fit into an outfit. Identify Eating Habits: keep a food log. This is a list of all your foods and beverages. Control Your Energy Intake: being aware of the energy value of the foods you eat. Your daily calorie needs depend on your age, sex, body size, and level of activity. Increasing Physical Activity: 30-60 minutes of activity per day. Tips for Success: Don’t deprive yourself of your favorite foods, but set limits. Avoid fad diets that limit food groups. Follow myplate Avoid weighing yourself more than once a week. Do NOT skip meals Forgive yourself for your downfalls Reward yourself for reaching realistic goals.

Maintaining a Healthy Weight: remember it is a lifestyle and not a fad or temporary fix. You can now eat at calorie balancing levels instead of below. Keep active is the key to maintaining healthy weight. Underweight: underweight can be as much a problem for some people as being overweight. Underweight people are often cold and suffer from many social problems. Weight gain plan: should be slow and easy. Gaining too fast means that you are gaining too much fat and not lean and healthy body mass. Underweight people usually have to eat smaller more frequent meals.

Eating Disorders Eating disorder: is abnormal eating behavior that risks physical and mental health. This leads to malnutrition, organ damage, or even death. Anorexia Nervosa: characterized by self-starvation. This person has an intense fear of weight-gain. Bulimia Nervosa: 2 key characteristics- repeated eating binges (consuming tons of calories in a short amount of time) and then followed by an inappropriate behavior to prevent weight gain. This means purging the system (trying to rid the body of the food) Binge Eating Disorder: repeated episodes of uncontrolled eating (but they do not purge) which leads to being overweight. TREATMENT: early treatment improves the chance of recovery with no severe health problems. Patients need medical help to treat the physical effects and then psychological treatment to help with the mental aspects. Sometimes hospitalization is required if they are malnourished.