Chapter 13: Body Composition

1. Chapter 13: Body Composition Lesson 13.2: Controlling Body Fatness Taking Charge: Improving Physical Self-Perceptions

2. Lesson 13.2: Controlling Body Fatness Lesson Objectives: • Explain how to use the FIT formula for fat control. • Explain how physical activity helps a person maintain a healthy level of body fat.

3. Lesson 13.2: Controlling Body Fatness Question What is the FIT formula for fat control?

4. Lesson 13.2: Controlling Body Fatness Answer The FIT formula: • Frequency: Eat 3 regular meals daily or 4 or 5 small meals. • Participation in physical activity daily. • Intensity: To lose a pound of fat, you must eat 3,500 calories less than normal. • Time: Neither diet nor physical activity results in quick fat loss.

5. Lesson 13.2: Controlling Body Fatness Question What does it mean if you are in energy balance?

6. Lesson 13.2: Controlling Body Fatness Answer The amount of calories you eat in a day equals the amount of calories you use (burn) in a day.

7. Lesson 13.2: Controlling Body Fatness Question What happens if you are not in energy balance?

8. Lesson 13.2: Controlling Body Fatness Answer • You will gain fat if you eat more calories than you need or exercise too little. • You will lose fat if you eat fewer calories than you need or expend more calories in exercise than you eat.

9. Lesson 13.2: Controlling Body Fatness Question How can people who are high in body fat lower it?

10. Lesson 13.2: Controlling Body Fatness Answer • By increasing their physical activity • By selecting healthy food to eat, instead of fast food

11. Lesson 13.2: Controlling Body Fatness Question Why is increasing physical activity important?

12. Lesson 13.2: Controlling Body Fatness Answer • Each time a person is active, he or she uses a high number of calories. • These calories are needed for muscle contraction involved in exercise.

13. Lesson 13.2: Controlling Body Fatness Answer (continued) • Frequent participation (and lifetime participation!) in activity is therefore very important for a healthy body composition.

14. Lesson 13.2: Controlling Body Fatness Question Why is eating healthy food important?

15. Lesson 13.2: Controlling Body Fatness Answer • Healthy foods contain fewer calories than foods with a high-fat content. • Healthy foods contain larger quantities of good nutrients, such as vitamins and minerals.

16. Lesson 13.2: Controlling Body Fatness Question How many calories are stored in 1 pound of body fat?

17. Lesson 13.2: Controlling Body Fatness Answer • One pound of body fat stores 3,500 calories. • If a person wants to lose 1 pound of fat, he or she must use 3,500 calories more than he or she has eaten over a given period of time.

18. Lesson 13.2: Controlling Body Fatness Question Which levels of the Physical Activity Pyramid help control body fatness?

19. Lesson 13.2: Controlling Body Fatness Answer Several areas of the Physical Activity Pyramid contain activities to help you control body fat: • Lifetime activities • Aerobic activities • Active sports • Strength/muscular endurance exercises

20. Lesson 13.2: Controlling Body Fatness Question Is there one area of the Physical Activity Pyramid that contains the best activities for losing fat?

21. Lesson 13.2: Controlling Body Fatness Answer • You should choose a variety of activities from the Physical Activity Pyramid. • You will get plenty of exercise each week and use a lot of calories each time you are active. • Lifestyle physical activity (Level 1) is good because anyone can do it and it is moderate so you can do it for a long time.

22. Lesson 13.2: Controlling Body Fatness Question What are some myths about body fatness?

23. Lesson 13.2: Controlling Body Fatness Answer • Myth: Exercise does not help in fat loss. • Fact: Exercise helps you lose fat and keep fat off over the long term.

24. Lesson 13.2: Controlling Body Fatness Answer (continued) • Myth: Most obese people have glandular problems causing them to eat more than other people. • Fact: Only a few obese people have this problem—doing more physical activity and eating less high-calorie food are the solutions to reducing body fat.

25. Lesson 13.2: Controlling Body Fatness Answer (continued) • Myth: You can lose fat in one area of the body by exercising that part of the body. • Fact: You cannot spot reduce body fat (e.g., a curl-up strengthens abdominal muscles but does not reduce fat in the abdominal area).

26. Lesson 13.2: Controlling Body Fatness Answer (continued) • Myth: If you eat just before going to bed, you will gain weight. • Fact: It does not matter what time of the day you eat—what matters is how many calories you eat (and use) in a day.

27. Lesson 13.2: Controlling Body Fatness Answer (continued) • Myth: If you exercise at a low intensity, you will use more body fat. • Fact: The amount of body fat people lose depends on the amount of calories used during exercise. Often, low-intensity exercise does not use many calories. Moderate or vigorous exercise is better.

28. Lesson 13.2: Controlling Body Fatness Question What is an energy expenditure table?

29. Lesson 13.2: Controlling Body Fatness Answer • A table that shows the approximate number of calories burned doing a particular type of physical activity for a particular period of time. • See textbook page 231.

30. Lesson 13.2: Controlling Body Fatness Question How do you gain body fat and how do you gain muscle mass?

31. Lesson 13.2: Controlling Body Fatness Answer • If you eat foods with more calories than your body needs, weight will be gained in the form of body fat. • If you do strength training (lifting weights), weight will be gained in the form of increased muscle mass.

32. Taking Charge: Improving Physical Self-Perceptions Read about Michael and Raul in the Taking Charge section of chapter 13 (page 233). • Michael’s self-perception about his appearance has changed from positive to negative. What can he do to change his negative perception?

33. Taking Charge: Improving Physical Self-Perceptions • How does Raul keep a positive self-perception? • What else can a person do to develop a positive self-perception? • Fill out the questionnaire to find out about your own self-perception.