Body Composition and Weight Control It’s not what you are, it’s what you can become. Fredrick Hatfield

Objectives What are the 5 purposes for fat? How do you determine how much of your body weight is fat and how much is lean body mass? What medical problems are associated with excessive body fat?

Objectives What is the difference between being overweight and obese? What 3 methods can a person use to lose weight? Why is permanent weight control best achieved by a combination of diet and exercise?

Chapter 10 Value It is estimated that 34 million adults are obese (20 percent above desirable weight). Excess body fat has been linked to high blood pressure, heart disease, diabetes, arthritis, and certain forms of cancer. For these reasons, we all need to be concerned about our weight. Some weigh just the right amount; others need to gain a few pounds, while others need to lose weight. Whatever your goals, you should understand the importance of good nutrition and physical activity in keeping your weight under control.

Purpose of Fat Essential Fat – min. amount fat needed Nerve conduction Insulation Padding Vitamin storage Energy storage Storage Fat – excess fat If you let others have a negative influence over you, you will lose. Keeping a positive attitude is helpful in al aspects of life.

Body Composition Combination of muscle, bone, and fat Lean body mass — muscle and other non-fat tissue Body fat — stored calories Summary of many research studies. Physical activity declines dramatically in high school years.

Calculating Body Fat and Lean Body Mass Body Fat lbs. body fat = %body fat x weight Lean Body Mass lean body mass = weight - fat Athletic Ability: do not have to have skill to be fit Fitness Tests: Possible reasons for these feelings are misunderstanding of physical fitness, lack of preparation, and consequently failing all or parts of tests Sports: About 20 million kids ages 5-16 participate in team sports. Many stop because the pressure to win takes away the fun. Some may feel inferior to other players which leads to a negative attitude about themselves and therefore a negative attitude towards physical fitness. Heredity: There is a prevailing attitude that “thin-is-in.” Ideal body shape is often not what we get. Your bone structure determines your body measurements. A Physical fitness program can enhance the attractiveness of your body, regardless of your body type. Media: These present positive and negative messages about health & fitness. They suggest females should be slender and males should be muscular. Feelings of inadequacy can develop in kids who do not look like the models. Media can also influence parents to pressure their kids to look like the people portrayed by the media.

Overweight vs. Obesity Overweight — exceed desirable body weight by 10% Obese — excessive amount of body fat (Exceeding by 20%) Ideal body weight — amount you would weigh with appropriate level of body fat Personal definitions can vary. Some equate desirable body weight with physical fitness. Media promote the idea that thinness is fitness. Physical fitness is actually determined by the condition of your heart and circulatory system, respiratory system, muscular system, degree of flexibility, an d percentage of body fat.

According to Height and Weight Charts This person is overweight. This person is normal.

Ideal % Body Fat Associated with disease, disability, & premature death. Many diseases start in teen years or younger, not just in older people. Inactivity: active people have less heart problems. physical activity helps you feel good about yourself. Obesity: excess deposits of fat put a strain on heart and circulatory system as well as other organ systems. Causes social & emotional problems, too. The initial stages begin in childhood. Blood Pressure: Major cause of heart and circulatory diseases. Young people have high blood pressure due to stress from home, school, peers. Cholesterol: Waxy, fat-like substance in cells. High saturated fat diets (fast food) can elevate cholesterol levels causing build up in blood vessels. Stress: unnecessary stress & tension strains heart and circulatory system. You feel “revved up” Smoking: Causes problems with the circulatory and respiratory systems. The FDA says nicotine is addictive which makes it difficult to quit. 100% control over this factor is you never start. Sex: males used to have higher rates than females because of stresses from the working world. The gap is narrowing because more females are working and smoking. Heredity: inherit physical traits and some diseases from your family Age: risk for heart diseases increases with age. However, you can take action now to reduce the rate of increase.

Methods to Measure Body Fat Skin Fold Testing Underwater weighing Bio-electrical impedance Not as important a risk factor as smoking or high blood pressure but it should not be ignored. Insulin helps the body use glucose (a sugar).

Methods to Measure Body Fat Body circumference

Importance of Weight Control Excess fat is unhealthy. Fat cell growth Last month of fetal development First year of life Growth spurt adolescence Creeping obesity — slowly gain fat over time Appearance- Help control weight, makes body more attractive through toning muscles. Improved appearance gives you a better feelings about yourself. Body Image- improve the way you view yourself physically Self-Control- Less stress and depression when you take control of your body. Also increased self-confidence Enjoy Life- relived stress, refreshing view of life Health- Helps you avoid disease. Digestion is improved therefore wastes are eliminated better. Strength & Endurance- Leads to improved appearance and self-confidence

Weight Loss Lose 1 lb. in 1 week Eat 500 calories less each day than your average calorie output. Add exercise each day that burns 500 calories. Combine the first two methods. ex: eat 250 cals less, exercise 250 cals more Energy- low activity means low energy levels. High activity leads to higher energy and more enjoyment of activities Physical performance- You can play longer which helps you improve your skill level and gives you more success. Success in school/job- Increased physical activity increased your academic performance and makes you more efficient Stress- teens are not immune to stress Sleep- Helps relieve tension s so that you can relax more which helps you to get to sleep quicker and sleep soundly. Life Expectancy- Many diseases of inactivity begin in early life because people disregard their bodies and abuse them.

Weight Gain Gain 1 lb. in 1 week Eat 500 more calories than you expend Decrease exercise by 500 cals. each day Combine the first two methods.

Weight Maintenance Input = Output

Caloric Cost of Physical Activity Calories = # cal. burned/minute/pound x weight x minutes Example: Calories =.079 cal./min./lb. x 120 lbs. x 30 min. = 284 calories

Permanent Weight Loss Diet Exercise Combination of the 2 - BEST

Diet Helps decrease calorie intake Diet alone Lose lean tissue and fat Slows metabolism Feel fatigue

Exercise Helps to burn more calories Speeds metabolism Decreases body fat Biggest advantage: Makes you healthier in each of the health related fitness components

Eat Smart Increase fruits, veggies, and grains Decrease red meat Increase poultry and fish Eat meats broiled or baked Decrease high fat foods Decrease high cholesterol foods Decrease high sugar foods Decrease use of table salt

Long-Haul Concept Keep record of what you eat and look for patterns. Avoid eating while reading or watching TV. Pour snacks into a bowl. Eat breakfast everyday. Drink water before meals. Eat slowly, chew well.

Eating Disorders Anorexia nervosa Bulimia

Symptoms of Anorexia Nervosa Thinness-loss of 15% or more of ideal wt. Continued dieting when not overweight Feeling fat even when thin Denial of hunger Excessive exercising Frequently weighing oneself Hair loss Loss of menstruation

Symptoms of Bulimia Binge eating Menstrual irregularities Swollen Glands Frequent fluctuations in weight Strict diet followed by binges Frequent use of bathroom after meals Depressive moods