1. Exercise and nutrition
Part 1

2. Learning goals
We are learning the connection between nutrition, exercise and obesity.
We are learning to connect fat loss and exercise.
We are learning the risks associated with low caloric intake and exercise.

3. terms Overweight - excess amount of weight against a standard
Obesity - excessive accumulation of body fat (about 30% of recommended body weight)

4. BMI = WEIGHT (KG) / HEIGHT2 (M2)
Body mass index (BMI)
widely used to assess the extent to which individuals are underweight or overweight
calculated as the ratio of a person’s weight to the square of his or her height:
BMI = WEIGHT (KG) / HEIGHT2 (M2)
Generally:
BMI of 25 to 30: overweight.
BMI score of 30 or more: obese.
BMI of 18.5 or lower: underweight.

5. Bmi Flaws does not distinguish between muscle mass and fat
athletic individuals with heavy muscle mass could have BMI indicating they are obese
not adjusted across population groups
factors such as age and gender can make a big difference

6. Obesity in Canada doubled in less than thirty years
1 in every 4 is obese
59% of all Canadians are now either overweight or obese
26% of Canadian children are overweight or obese

7. Obesity in Canada
more than 10 million adults (34 per cent of those over 18 years) will live with obesity by 2025
treating health problems caused by the excessive weight (heart disease, diabetes, liver disease and certain cancers) will cost roughly $33.7 billion each year

8. factors Activity Levels Diet Genetics Metabolism Environmental Social
less manual labour, technology
Environmental
Social
Psychological

10. Effect of Exercise on Fat loss/ Muscle Gain
eliminating fat from your diet is NOT the most effective way of losing weight
the total amount of calories consumed will determine whether or not most people will gain or lose weight
if someone were to exceed the caloric need by 500 calories for 7 consecutive days their caloric gain for the week would be 3500 calories
500 calories x 7 days = 3500 calories

11. reducing calorie consumption and an increase of exercise would result in weight loss of 3500 calories
3500 calories = 1 pound of fat
by losing weight you also could be losing tissues such as muscle
to stop this from happening you should do resistance training

12. for those who do resistance training they may not notice any drop in weight, but may be losing body fat
as an athlete or someone that does resistance training it is important to find out your body fat percentage and set realistic goals from there
a gradual weight loss program ensures maximal fat loss but preserving muscle tissue

13. Should being underweight be a concern?
for some people being underweight can be a serious health issue
concern when they experience fatigue, frequent, illness, impaired concentration, intolerances to cold and apathy
if someone obsesses over food and weight, voluntarily restricts food intake and takes part in excessive exercise, an eating disorder may be present and the individual needs to seek medical attention

14. Set point theory internal control mechanism for body fat
individuals who are dieting become more obsessed with food as their body tries to regain its “set point”
some evidence exercise contributes to a lower “set-point” level
exercise also increases the amount of muscle mass, which increases RMR

15. Vicious cycle of dieting

16. Female Athlete Triad
is a combination of disordered eating, amenorrhea and osteoporosis

17. Disordered eating if low energy diets persist one can experience:
reduced immune function, decreased energy levels, and stunted growth
in active women reproductive function and bone formation begin to be suppressed when energy availability is below 30%

18. Amenorrhea the absence of the menstrual period
divided into 2 categories:
primary amenorrhea is when a female hasn’t started menstruating by age 15
secondary amenorrhea is when a woman stops menstruating for more than 3 months consecutively
exercise has no effect on the menstrual cycle
occurs because the body doesn’t have enough energy left to sustain reproductive function

19. Low Bone Mass
low energy availability suppresses estrogen and other metabolic hormones
result is an increased rate of bone breakdown and prevention of bone formation
bone mass in young adults is a major determinant of bone fractures later in life
untreated menstrual disturbances and low energy availability can result in reduced bone mineral density and possibly osteoporosis

20. Learning goals
We are learning the connection between nutrition, exercise and obesity.
We are learning to connect fat loss and exercise.
We are learning the risks associated with low caloric intake and exercise.