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  1. Pre-Test It’s time for the Fitness pre-test

  2. Weight Control Introduction Health Mr. Magrin

  3. Why Do You Eat? • Hunger: • The body’s physical response to the need for food. • Appetite: • A desire, rather than a need to eat certain types of food.

  4. What Foods Do You Choose? • Factors that affect food choices: • Smell and taste of the food • Mood • Family traditions and ethnic background • Social occasions • Religious traditions • Health concerns • Advertising • Cost and availability

  5. Food Provides Energy • Carbohydrates, Fats, and Proteins are the energy-giving nutrients. • This energy they give are called CALORIES. • The right breakfast keeps you going: • When you wake up in the morning you usually haven’t eaten for 10-12 hours – if you skip breakfast, you haven’t eaten for 16 hours! Your brain needs glucose to function properly. • The ideal breakfast includes some carbs, fat, and protein because it “keeps you going” longer. (ex: yogurt, cereal, and fruit)

  6. How Much Energy Do You Need? • Depends on how much energy you’re using. • We need energy even if we’re not real active. • Most of the food and energy our bodies need are for basic functions such as breathing, circulating blood, and growing. • The amount needed for basic functions is called the BASAL METABOLIC RATE.

  7. BASAL METABOLIC RATE • First of all, what is metabolism? • Metabolism is the amount of energy (calories) your body burns to maintain itself • Basal Metabolic Rate: • The minimum amount of energy needed to keep you alive when you are rested, fasting stage, such as right when you wake up in the morning. • The amount of energy that is used for BMR is different for each person

  8. Active 15 yr old boys: 3,000 calories per day Active 15 yr old girls: 2,300 calories per day Calorie requirements:

  9. So,... • The more active you are – the more energy you need. • The less active you are – the less energy you need.

  10. How Do I Find Out My BMR? • REMEMBER: BMR does not include the extra energy you need and use for activities beyond basic functions like walking to and from class, swimming, and/or basketball • Equation • Calculators on the internet • See discovery health website

  11. Why Are So Many Americans Overweight? • 2 reasons: • 1 – Lack of physical activity (often due to modern conveniences) • 2 – Our diet, we eat more than we need to, and choose foods high in sugar and fat • PORTION DISTORTION

  12. Why Do You Weigh What You Weigh? • Energy intake and expenditure • Heredity: • Control of your energy balance, body size, and body shape

  13. What is a Healthy Weight for Me? • There is more to a healthy body weight than just what the scale reads. • Healthy weights are different for different people…so, weight recommendations are given in a range. • When your weight is within the healthy weight range, your risk of getting diseases from having too much or too little body fat is low.

  14. What is a Healthy Weight for Me? Continued • Body Composition: • A measure of the proportion of body fat to lean muscle mass and bone. • Everyone is different depending on gender, age, body type, and heredity • Body Mass Index (BMI) • Determines an estimate of the percent of body fat in one’s body. • BMI = weight / (height in inches x height in inches) x 703

  15. A Healthy Weight Management Plan • Once you determine your ideal weight, you can set up a healthy weight management plan.

  16. HERE IS THE KEY! EASY AND SIMPLE • CALORIES IN versus CALORIES OUT • To maintain weight: • Equal calories in, equal calories out • To lose weight: • Less calories in, more calories out • To gain weight: • More calories in, less calories out

  17. HEALTHY CALORIC REGULATION • 1 pound = 3,500 calories • Healthy weight loss is to lose 1 pound a week. • Why? • How do I lose 1 pound a week. Well, it all depends on calories in vs. calories out. • Therefore, if I want to lose 1 pound in a week, how many calories less would I have to take in OR how many calories would I have to expend in a day? • What about gaining a pound a week?

  18. The best way to do this: • Reduce calorie intake by 250 calories and expend 250 calories through physical activity each day. • 250 + 250 = 500 a day • 500 x 7 days a week = 3,500 calories • 3,500 calories = 1 pound

  19. Muscle weighs more than fat • Muscle weighs more than fat, BUT muscle uses much more energy than fat. Therefore, you want to maintain or increase muscle mass and lose fat instead. • Because muscle uses more energy for your body to maintain it – your metabolism increases, making weight lose easier.

  20. Tips for losing weight • Reduce portion sizes • Substitute poor foods with healthier choices • Example: Instead of double-scoop ice cream, choose an ice pop, frozen yogurt, or sherbet • Get moving! • Ride bike or walk to school rather than drive, etc.

  21. Dangerous Weight-Loss Practices • Fad diets: • A diet that requires major changes in your eating habits and promises quick results. • Often based on incorrect information. • Often cut out much needed nutrient foods. • If a diet says you need to cut out 1 or more of the 6 major nutrients, it is bogus. • Difficult to follow and keep up because the body craves the nutrients it needs. • Examples: • Atkins, South Beach Diet, Cabbage Soup diet, Grapefruit diet.

  22. Dangerous Weight-Loss Practices continued • Diet Pills: • Many attempts have been made to create a diet pill that causes easy and safe weight-loss – IT DOESN’T EXIST! • The pills out there now are often not FDA approved • Doctor can prescribe pills that aid weight-loss but only when combined with diet and exercise modification.

  23. Dangerous Weight-Loss Practices continued • Surgery: • A drastic method of reducing body weight. • Gastric Bypass: • Procedure that changes the structure of the digestive tract by bypassing part of the stomach and sometimes the intestine. • Very risky and only recommended for adults who weight-related health risks are more serious than the risk of surgery itself.

  24. THE BIG PICTURE • Remember the only safe and reliable way to manage your weight is to balance your food intake with your exercise. • It is a lifestyle change – that’s why quick and rapid weight-loss does not work and can’t be maintained over time.

  25. MUSCULAR STRENGTH- Is the amount of force that a muscle can apply in a given contradiction. MUSCULAR ENDURANCE- is the ability of the muscles to keep working (contract) over a period of time. CARDIO respiratory ENDURANCE- Is the ability of heart, blood vessels, lungs and blood to deliver oxygen and nutrients to all of your bodies cells while you are being physically active. FLEXABILITY- is the ability of the joints to move through their full range of motion. BODY COMPOSITION- Refers to the ratio of lean body tissue (muscle and bone) to body-fat tissue. HEALTH RELATED FITNESS

  26. PHYSICAL FITNESS- The ability of the body to perform daily physical activities without getting out of breath, sore, or overly tired. CRONIC DISEASE- A disease that develops gradually, and continues over a long period of time. Physical Fitness and Your Health

  27. - Heart and lungs are strong, allowing more blood to circulate around the body. - Blood cholesterol levels are kept within a healthy range, and blood vessels are kept strong and healthy. - Building muscular strength and endurance. Flexability of our joints makes our muscles more efficient at controlling our movements and protects against back injuries. - A good ratio of muscle mass to fat mass is maintained. - Metabolic rate is increased.

  28. Metabolic rate- The rate at which your body converts food energy into energy that keeps you alive. - More calories are burned because of an increase in muscle mass. MENTAL BENEFITS - Reduce anxiety - Reduce Depression - Increase Self-Confidence - Improve Self-imaging.

  29. Progressive overload simply means that you must force your muscles to work harder each time. That means you can't use the same weight every workout regardless of how many sets or reps you do. The Overload Principle

  30. Now you have the knowledge to be like the hulk!