Exercise, Fitness & Weight Maintenance Health TPI

Since you’ve been placed on this earth…..

Obesity Trends* Among U.S. Adults BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1986 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1987 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1988 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1989 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1990 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14%

Obesity Trends* Among U.S. Adults BRFSS, 1991 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1992 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1993 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1994 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1996 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1997 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 1998 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 1999 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 2000 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20%

Obesity Trends* Among U.S. Adults BRFSS, 2001 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) Obesity Trends* Among U.S. Adults BRFSS, 2002 No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2003 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2004 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2005 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Obesity Trends* Among U.S. Adults BRFSS, 2006 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

1998 Obesity Trends* Among U.S. Adults BRFSS, 1990, 1998, 2006 (*BMI 30, or about 30 lbs. overweight for 5’4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% BRFSS, Behavioral Risk Factor Surveillance System http: //

Even our pets…..  ¼ of our pets are overweight ¼ of our pets are overweight

Why the Drastic Increase

The Problem Misinformation  Media (Jared)  Products (Ab Energizer)  Supplements (TrimSpa, Ephdra, etc.) Current State of Health  Obesity Stats!!!! X-C FATTEST STATE…..  Mortality Stats  Lack of Physical Fitness  Poor Nutrition  No Physical Education

How vs. Why Causes of DeathRisk Factors

The Effect on Society & the Facts  ~400,000 deaths per year  ( K deaths a year)  66% (or 2/3) of Pop. Inactive  Predominantly Sedentary  2/3 of pop overweight/obese  $70 Billion Health Costs  $30 Billion Trying to Lose Weight  Grand Total of 100 BILLION!

The Problem Misinformation  Jared  Ab Energizer  TrimSpa, Ephdra, etc. Current State of Health  Obesity Stats!!!! X-C FATTEST STATE…..  Mortality Stats  Lack of Physical Fitness  Poor Nutrition  No Physical Education

Why the Drastic Increase

Where Does Your Age Group Rank? ¼ >4 Hours or more watching TV ½ Young People Participate in Vigorous Physical Activity <30% Daily P.E. OBESITY RATES DOUBLED OVER LAST DECADE!

Obesity Health Risks

What is Physical Fitness? What is Exercise?  A physical activity that is performed for the purpose of either improving, maintaining, or expressing a particular type(s) of physical fitness.  eg: training for or performing athletics, sports, or recreational activities such as jogging, roller blading, ice skating, swimming, etc. What is Physical fitness?  Ability of body to adapt to demands of physical effort-that is to maintain mod. to vig. Levels of physical activity w/o becoming overly tired.  eg: activities of daily living such as shopping, gardening, house keeping, child rearing, work-related activities, etc  ACHIEVED BY THE REGULAR MOVEMENT OF MUSCLES THROUGH A VARIETY OF EXERCISES

Your Body is A Work of Art….  The Training Effect…  “If you build it…they will come!”

Why should I exercise?   Longer life  More Powerful and Efficient Heart  Cardiac Output & Stroke Volume = < RHR  Stronger lungs  Better bones (Density)  Brighter mood  Better sleep/relieve tension  Increase the level of HDL (good) cholesterol  Joint Range of Motion  Lower blood pressure, reduce hypertension.  Controlling weight, and reducing fat.  Prevent Type II Diabetes, Heart Dis.,etc  Strengthen and tone your muscles.  Improve your productivity and energy levels.  Reduce stress.  Reduce feelings of depression and anxiety,

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What About Social Benefits?

Basic Exercise Prescriptions

Common Goals-What’s Yours  Weight Loss  “In-shape”  Toned  Ripped  “Buff”  Benchmarks  Events

Basics of a Physical Activity Program Warm-Up  A warm-up helps prevent injuries  The warm-up increases the body's temperature and the heart rate.  A warm-up should include some running-in-place or slow jogging, stretching, and slow exercises.  It should last five to seven minutes Cool-Down  One should cool down properly after exercising.  Helps to gradually slow the heart rate.  One should walk and stretch until their heart rates return to less than 100 BPM and heavy sweating stops.  This usually happens five to seven minutes after the conditioning session.

Overload  In order to produce increased results, you have to push your body out of its comfort level.  By exercising at a level above normal, your increase the demand on your body and slowly get better. Progression  The how hard and how long you work must increase in a slow and steady manner.  Once the body has become used to a certain weight or intensity level, it is time to increase the demand or work to shock the muscles again.

Specificity  Working on the part of the body you want to get better.  This specificity is related to:  Muscles  Types of Exercise  By singling out these parts of the body when exercising you work them harder than the rest of your body. Reversibility  The “Use it or Lose it” principle.  If you don’t use your muscles they will atrophy (shrink!)

Your Task Basic Principles of Training  Definition or explanation of each Principle in your own words.  Provide at least 1 examples of each Principle.  Draw a picture to explain each.  Be creative….

The FITT Formula: When planning for fitness, the FITT formula is a useful tool for determining how often, how hard, and how long you should be active. -Frequency of Activity -Intensity of Activity - Time Spent in Activity -Type of Movement in Activity F requency F requency I ntensity I ntensity T ime T ime T ype T ype

FITT Factors Applied to Physical Conditioning CRE MS ME times Weekly FITT 70-90% Max Heart Rate 20+ min. RunningCyclingRowing Road Marching Swimming Based on Sets and Reps Free Weights Machines MachinesCalisthenics Grass Drills Rifle PT TMF -Temporary Muscle Failure ME- 12+ reps, MSE-8-12 reps, MS- 3-7 reps

Physical Activity Pyramid

Who’s the Fittest? ABCD

Skill-Related Components of Fitness  Agility  Power  Speed  Balance  RX Time  Coordination

Health Related Components of Fitness  Aerobic/cardiovascular endurance  Muscular strength and endurance  Flexibility  Body composition

Cardiovascular/Aerobic Workout CARDIORESPIRATORY ENDURANCE – DOING LONG (>20 MINUTES), LARGE MUSCLE-legs and whole body… EXERCISE AT MODERATE TO HIGH INTENSITY.  To get benefits from training: Target Heart Rate  60%-80% of maximum heart rate  MAX HR: 220-(AGE)  Formulas: MHR x.60 = THR

Target Heart Rate Continued

Aerobic vs. Anaerobic  Talk Test  Aerobic : exercise that you can breath easily for a longer period of time. Examples:  Anaerobic : exercise where you have to breath hard for short bursts of time. Example

Muscular Strength and Endurance  Develop muscle by overloading  Strength – Lots of weight, little times  “LIFT MORE”  Endurance –Less weight, more times “LIFT LONGER”

Flexibility  Ability to move your muscles and joints comfortably  Point of mild discomfort  Stretching makes your muscles more flexible.  Prevents against injury  Ballistic vs. Static?

Body Composition  Amounts of fat to lean muscle mass  Essential: 3-7% (M), 13-15% (F)  Healthy: 12-15% (M), 18-21% (F)  How to Measure?  Obesity:  Men: if greater than 25%  Women if greater than 32%

Obesity Defined  Obesity means that you have an unhealthy amount of body fat.  Everyone needs some body fat, but too much fat increases your risk of developing lifestyle diseases.  Defined by BMI Body Mass Index  BMI is a way of estimating total body fat for most people.

Note: BMI chart is for adults  , “Overweight"  30 or above “Obese"

BMI For Teens?  Write down your weight in pounds.  Divide your weight by your height in inches.  Divide the answer from step 2 by your height in inches.  Then multiply the answer from step 3 by 703.  The resulting answer is your BMI.

This Week in Health  Monday: Metabolism & Weight Maintenance Grades and Mini-Assignment  Tuesday: Disordered Eating Patterns Mini-Assignment Due  Wednesday: Fitness Quiz  Thursday/Friday: Start R & C of Sexual Activity Next Monday Meet in Lab

WEIGHT MAINTENANCE & METABOLISM The Least You Need to Know:  Energy Equation  Metabolism  Counting Calories vs. Being Reasonable  Supplement’s (Caveat Emptor)  Occam’s Razor  Going to Extremes: Eating Disorders

Occam’s Razor “One should not increase, beyond what is necessary, the number of entities required to explain anything.”.…….OR……… The Simplest Answer is the Best Solution!

There is no Magic Pill

ENERGY EQUATION (ENERGY BALANCE) ENERGY IN = ENERGY OUT = NO CHANGE ENERGY IN > ENERGY OUT = GAIN WEIGHT ENERGY IN < ENERGY OUT = LOSE WEIGHT

Energy Equation Components Energy In Energy Out

FACTORS INFLUENCING “ENERGY OUT”  METABOLISM-Process and rate in which the body uses the energy from food (Calories).  Basal Metabolism -absolute minimum amount of energy required. or  Resting Metabolic Rate -The energy required to maintain vital body functions, including respiration, heart rate, body temp., and blood pressure, while body is at rest.-(70%)  Burning calories from eating>10%  Burning calories from activity10-30% IT IS JUST AS DANGEROUS TO YOUR HEALTH TO BE UNDERFAT AS IT IS TO BE OVERFAT

What is easier or healthier? Eat less or Exercise more …

How to view the Question….. HealthierEasier Eat Less Exercise More

This w i l l v a r y w i t h p h y s i c a l f i t n e s s a n d b o d y c o m p o s i t i o n Burning Calories with 30 minutes of walking/running at 3.0mph and 6.0mph Body weight Calories burned 200 lbs158/ lbs118/ lbs198/610 Energy Expenditure - Examples 1 lb. of fat tissue stores 3,500 calories or energy

Muscle is 70X more metabolically active than Fat: What does this mean?

When weight maintenance moves to unhealthy choices….. Behaviors Discussed:  Eating Disorders  Female Athlete Triad  Compulsive Exercising

General Background  Mental in nature but problems cause Physical Effects.  Best characterized as ‘Addictions’  It’s not just about disordered eating…it’s about relationships w/ others and oneself…

At a certain point, an eating disorder ceases to be "about" any one thing. It stops being about your family or your culture. Very simply, it becomes an addiction... - Wasted, Marya Hornbacher (p. 64)

Basic Stats  ~3% of women during lifetime.  Estimated 5 million  Girls more than guys (~9/10).  High risk of other mental and physical illnesses that can lead to death.  Since 87’, hospitalizations increased:  34% among women under 15  29% among year olds.

Eating Disorders Defined  anorexia nervosa  refuse to maintain a normal body weight  fear of gaining weight (Starvation, <1600 cal/day)  Not a normal view of the shape or size of their bodies.  bulimia nervosa  eating lots of calories followed unhealthy ways to burn calories  Too much attention on body shape and weight.

Unhealthy ways to burn calories  Drugs that make you use the washroom  Forced throwing up  Diet pills  Serious over exercising

“It's disgusting but [my eating disorder] was my safeguard, my sure thing, my life for all those years... It was something I knew for sure, no question, I was good at.” - Wasted, Marya Hornbacher (p. 121)

 Dizziness; fainting  Involuntary vomiting; vomiting blood  Dehydration and low electrolytes  Ulcers; bleeding throat  Slower emptying of food from the stomach  Chronic bloating  Constipation; bloody stools  Chronic diarrhea  Anemia; reduced energy  Facial hair  Hair loss; skin sores  Joint pain; cold extremities  Gum disease; tooth decay  Bone loss  Modified sense of taste; changes in appetite  Pneumonia; immune deficiency  Infertility; absence of menses  Liver, kidney and pancreas failure  High cholesterol levels (do not signify a cholesterol problem  and do not warrant a low-cholesterol diet)  Enlarged heart; irregular heartbeat; cardiac compromise  Sudden death

These evil thoughts, from where are they born? -Verde's Macbeth-

“In one national survey of over 6,700 adolescents in grades 5-12, half of girls and 1/5 of boys reported dieting to lose weight.”

She was afraid to eat.She lost 25% of her body weight. She strove for perfection.Her desires and passions disappeared. She had angry outbursts.She stopped having her periods. She felt isolated.She was always cold. She desired control.She felt weak. She denied her hunger.Fine hairs grew on her entire body. She was depressed.She suffered from insomnia. She had a distorted body image.Her heartbeat was irregular. She craved attention.She almost died.

Energy Equation & Weight Maintenance  Exercise increases the amount of energy the body expends, helping to manage both body weight and composition.  Longer duration and more intense exercise burns more calories.  Exercise is essential for weight management because it is a major part of the energy equation.

A combination of regular exercise and good nutrition is the best way to maintain a healthy lifestyle.

Physical Fitness 101  Any exercise you take part in is going to be good for your body/mind.  The more MUSCLES & JOINTS you incorporate the better.  The important concept is to add VARIETY into your exercise routine..  Cross-Training

Words of Wisdom  “Exercise shouldn’t be a CHORE!”  “It doesn’t matter what you do….as long as you DO SOMETHING!”  “If something is important to you, you will MAKE TIME FOR IT!”

There is no Magic Pill

Conclusions  MODERATION  VARIETY  BALANCE