1. Can you identify a way in which a person ’ s weight can impact each side of his or her health triangle?

2. Chapter 11 Lesson 1

3. Energy Balance – a balance between calories you take in and those you burn Consume more calories than body needs = GAIN Weight Burn more calories than you take in = LOSE Weight

4. 3500 Calories = 1 pound What does this mean to us? Reduce 500 calories from your diet each day, as a result, lose 1 lb. per week.

5. Body breaks down substances and gets energy from food Body converts the food you eat into fuel http://youtu.be/ep9j7YaTfMg Slow Metabolism  Fast Metabolism  Weight Gain Weight Loss

6. 1g Fat = 9 Calories 1g Protein/Carbs = 4 Calories Preparation of food makes a difference Low fat foods can still be high in calories & high in sugar Pay attention to serving size – even with lower calorie foods

7. Factors that determine your correct weight? Body frame Stage and Rate of growth Age Gender Height

8. Body Mass Index Measures body weight relative to height (Weight x 703) _________________________________________________________________________________________________________________________________________________________________________________________- Height (squared) = BMI Underweight = < 18.5 Normal Weight = 18.5 – 24.9 Overweight = 25 – 29.9 Obese = BMI of 30 or Greater *Is this an accurate measurement of correct body weight?

11. Body Composition: term used to describe the % of lean mass to fat mass that contributes to an individuals total body weight, also know as : BODY FAT %

12. Heavier than the standard weight range Obese – having excess body fat Consume too many calories combined with too little activity STATISTIC: 1 out of every 5 four year olds are OBESE Risks? Heart disease, cancer, asthma, osteoarthritis, osteoporosis, type II diabetes

13. Below the standard weight range for your height RISKS: Feel weak, tire easily, trouble concentrating, lack nutrients, heart conditions

14. Dietary Guidelines for Americans say teens should NOT diet! Know your weight range Goals should be REALISTIC Eat foods you enjoy Track weight on weekly basis but not obsessive

15. Nutrient Dense Foods (ie. Fruits, veggies, Whole grains) Portion control Avoid high fatty foods and foods high in sugar Physical Activity Muscle uses more calories than fat- workout! Drink water

16. Workout!- Muscle weighs more than fat.

17. Relieves Stress Increases Self-Esteem More energy Normal Appetite

18. ActivityDuration Backpacking30 Minutes Walking (3-4 mph)60 Minutes Boxing (punching bag)20 Minutes Hiking35 Minutes Jogging on Treadmill30 Minutes Swimming (vigorous)20 Minutes Dance Aerobics35 Minutes Jumping Rope20 Minutes Stationary Bike40 Minutes Circuit Training25 Minutes

19. If you consume 500 calories less than you normally do each day, how long will it take you to lose 1 pound?

20. 3,500 / 500 = 7 days (one pound)

21. By how much would you need to reduce your daily intake of calories in order to lose 5 pounds in 35 days?

22. 3,500 x 5 = 17,500 calories 17,500 / 35 = 500 calories

23. If you reduce your caloric intake by 300 calories per day, and you also start an exercise program that allows you to burn an extra 200 calories per day, how long will it take you to lose 1 pound?

24. 3,500 / 500 = 7 days

25. Use the formula found on page 293 of your textbook to calculate the BMI for a 15 yr old female who is 5’4” (64 inches)

26. 110 / 64 = 1.719 1.719 / 64 = 0.027 0.027 x 703 = 18.9

27. 28 inch waist Size 9 sneaker 5 ft 6 inches 30 inch pant leg pancakes for breakfast Likes street hockey 32 inch vertical 135 lbs 16 years old Gets 25 mins of activity daily * What category does Johnny fall under? Under weight, normal weight, over weight, obese?

28. 21.79% Normal Weight