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Chapter 13: Body Composition
Lesson 13.2: Controlling Body Fatness
Taking Charge: Improving Physical Self-Perceptions
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.
Lesson 13.2: Controlling Body Fatness
Question
What is the FIT formula for fat control?
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.
Lesson 13.2: Controlling Body Fatness
Question
What does it mean if you are in energy balance?
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.
Lesson 13.2: Controlling Body Fatness
Question
What happens if you are not in energy balance?
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.
Lesson 13.2: Controlling Body Fatness
Question
How can people who are high in body fat lower it?
Lesson 13.2: Controlling Body Fatness
Answer
• By increasing their physical activity• By selecting healthy food to eat, instead of fast
food
Lesson 13.2: Controlling Body Fatness
Question
Why is increasing physical activity important?
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.
Lesson 13.2: Controlling Body Fatness
Answer (continued)
• Frequent participation (and lifetime participation!) in activity is therefore very important for a healthy body composition.
Lesson 13.2: Controlling Body Fatness
Question
Why is eating healthy food important?
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.
Lesson 13.2: Controlling Body Fatness
Question
How many calories are stored in 1 pound of body fat?
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 3,500 calories more than he or she has eatenshe has eaten over a given period of time.
Lesson 13.2: Controlling Body Fatness
Question
Which levels of the Physical Activity Pyramid help control body fatness?
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
Lesson 13.2: Controlling Body Fatness
Question
Is there one area of the Physical Activity Pyramid that contains the best activities for losing fat?
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.
Lesson 13.2: Controlling Body Fatness
Question
What are some myths about body fatness?
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.
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.
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).
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.
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.
Lesson 13.2: Controlling Body Fatness
Question
What is an energy expenditure table?
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.
Lesson 13.2: Controlling Body Fatness
Question
How do you gain body fat and how do you gain muscle mass?
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.
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?
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.