Chapter 5 Staying Active and Managing Your Weight Part 1 The Importance of Food Note: This chapter covers factors that affect energy needs, the relationship between physical activity and fitness, weight management, and eating disorders. This presentation displays the text objective related to each of these topics, followed by information to help students achieve the objective.

Objective Identify factors that affect your energy needs. Discuss: What factors do you think might affect how much food you need to eat each day? Why is it important to be aware of how much food you really need? Identify factors that affect your energy needs.

Basal Metabolism Basal metabolism is the amount of energy the human body needs to stay alive and carry on vital processes. Basal metabolism varies depending on body size body composition age health status gland secretions Discuss: Why will a tall person have a higher basal metabolism than a short person of the same age and weight? Why do men generally have a higher basal metabolism than women? Who would have a higher basal metabolism: a teenager or an older adult? Why?

Physical Activity The amount of energy needed for physical activity depends on intensity of activity body size temperature of environment Discuss: Which would require a person to use more energy: bicycling at 8 miles per hour or bicycling at 10 miles per hour? raking leaves on a cool autumn day or raking grass on a hot summer day? Why?

Meeting Energy Needs with Food Energy comes from three nutrients in foods: carbohydrates – 4 calories/gram proteins – 4 calories/gram fats – 9 calories / gram Discuss: How does the amount of energy provided by carbohydrates and proteins compare with the amount of energy provided by fats? What does this mean in terms of your food choices? Which food pictured provides mostly carbohydrates? National Chicken Council

Objective Associate physical activity with overall fitness. Discuss: How would you rate the overall fitness of the population in the United States? How do you think a change in the level of physical activity might affect this fitness rating? Associate physical activity with overall fitness.

Benefits of Physical Activity Toned muscles Strong bones Healthy skin Reduced risks of heart disease, high blood pressure, diabetes, and some cancers Discuss: What other benefits of physical activity can you identify? Which of these benefits do you find most appealing?

How Much Activity Do You Need? Discuss: What level of intensity is considered to meet the description of “moderate physical activity”? How can teens who do not have a 60-minute block of time available in their daily schedules meet this goal? Adults: 30 minutes of moderate activity most days of the week Children and teens: 60 minutes of moderate activity daily

What Types of Activity Should You Choose? Discuss: What types of everyday tasks at home and school provide opportunities to stretch and/or lift weight? What types of activities are considered to be aerobic activities? Stretching movements for flexibility Lifting weights for strength Aerobic activities for cardiovascular health

How Can You Start Being More Active? Discuss: Why should someone who has been fairly inactive increase his or her activity level slowly? Why should you vary the types of physical activity you choose? Begin increasing your activity level slowly. Vary activities. Choose activities that are fun and convenient. Do activities with others.

Objective Discuss: What factors are you aware of that contribute to weight problems and eating disorders? Why is it important to be aware of contributing factors? Examine factors that contribute to weight problems and eating disorders.

Factors That Contribute to Overeating Social occasions Food marketing Emotions Habits Discuss: Other than overeating, what might cause a person to be overweight? What types of social occasions, marketing techniques, emotions, and habits affect your eating behaviors?

Eating Disorders Discuss: What are the characteristics of anorexia nervosa, bulimia nervosa, and binge eating disorder? Eating disorders are abnormal eating behaviors that risk physical and mental health. Common eating disorders are anorexia nervosa, bulimia nervosa, and binge eating disorder. Personal stress seems to be a contributing factor in these disorders. See final slide for photo credit

Apply It! Your aunt is a stay-at-home mom who is about 30 pounds overweight. On most days, she has the television on for four to five hours to keep her company. She sometimes feels isolated from other adults. On weekends, she often invites friends and family over for cookouts and potluck meals. Discuss: What steps might your aunt take to address the factors that are contributing to her weight problem? How could you help support her efforts to lose weight? What factors do you think may be contributing to your aunt’s weight problem?

Objective Explain the philosophy behind weight management. Discuss: What comes to mind when you hear the word diet? How do you think dieting relates to weight management? Explain the philosophy behind weight management.

Determining Healthy Weight Discuss: Why isn’t simply stepping on a scale an adequate assessment of healthy weight? You can assess whether your weight is healthy with body mass index skinfold test waist-to-hip ratio

Identifying Eating Habits What? Where? When? How much? With Whom? raisin bran home 7:30 a.m. 1½ cups Josh milk cafeteria noon 1 cup Nancy Discuss: What other information might be helpful to include in a food log? How long should you keep a food log to get a good overview of your eating habits? Using a food log to keep track of what, where, when, how much, and with whom you eat can help you identify eating habits you may need to change.

Controlling Energy Intake Your body needs about 10 calories/pound to support basal metabolism. You need an additional 4 calories/pound to support a sedentary activity level or 10 calories/pound to support a moderate activity level. Discuss: One pound of fat equals about 3,500 calories. How many calories per day would you need to consume if you wanted to lose one pound per week? What factor other than the number of calories consumed needs to be adjusted when working toward a weight-loss goal? Why does weight management need to be viewed as a lifestyle rather than a short-term program? Based on this information, how many calories do you need each day to maintain your present weight?

Underweight Like being overweight, being underweight can be a weight management issue. To promote gradual weight gain take part in muscle-building activities regularly add 700 to 1,000 calories to daily diet Discuss: What health problems may affect people who are chronically underweight? Why are muscle-building activities especially recommended for people who are trying to gain weight? How might someone who is trying to gain weight go about adding 700 to 1,000 calories to his or her daily diet?

What can you do to stay active and manage your weight? Key Question Note: Encourage students to use this question to help them review chapter information and apply it to their lives. What can you do to stay active and manage your weight?

Other Questions to Consider Discuss: Did this chapter raise any other questions you would like to explore? What special nutritional needs do athletes have? How effective are diet pills and other weight-loss aids? What kinds of treatments are available to help people with eating disorders?

Photo Credits The image used herein was obtained from IMSI’s Master Photos Collection 1895 Francisco Blvd. East San Rafael, CA 94901-5506