Chapter 5: Staying Active, Managing Weight Mrs. Swope Family and Consumer Sciences Columbian High School

Energy Needs Energy: ______________. Food energy is measured by the ___________. Food scientists use the term KILOCALORIE to measure food energy. The body produces energy by _______ food eaten. The body needs energy for growth, repair, produce heat, and carry out various internal processes. It takes _____________ to make 1 pound of body weight.

Basal Metabolism Is the amount of _______________________________. Basal Metabolic Rate (BMR): the rate at which the ______________; do we all have the same BMR?

Factors Affecting Basal Metabolism Body size: a larger person will have a _______________ BMR. A tall person will have a ________ BMR than a short person. Men will have a __________ BMR than women. Children and teens will have a ___________BMR than adults; after age ___________the basal metabolism gradually declines.

Factors Affecting Basal Metabolism A _______________ will have a higher BMR than a malnourished person. A ________________ will have a higher basal metabolism. The ________________ also affects one’s metabolism. Level of ____________ will also affect basal metabolism.

Physical Activity and Fitness Physical activity affects your health throughout life. Physical activity contributes to overall fitness. FITNESS: _______________________________.

Benefits of Physical Activity Speeds ________________________ ___________________muscles Builds ____________________ Keeps skin healthy Reduces risk of ___________________________________ Helps you reach, maintain healthy weight ___________________, look and feel better.

Amount of Activity Should get moderate intensity activity most days for at least _________________minimum. Moderate intensity = walking a 15 minute mile. To prevent ________________ exercise 60 minutes most days.

Types of Activity It is important to include _____________________________________________________________. Cardio = aerobic activities like ______________________________. Cardio exercises ________________ and breathing.

Determining Healthy Weight Body weight includes weight of bone, muscle, fat, and other tissue. _______________weigh more than fat. Person with greater muscle mass, heavier bones will weigh more. _________________: a calculation involving a persons height and weight. Your weight X 12 = calories needed to maintain present weight.

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 _________________-( amount of muscle mass to fat).

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.

Waist -to- Hip Ratio Divide the waist measurement by the hips measurement. 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 Eat _____________ 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. ________________, 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)

Summary 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.