Concepts of Physical Fitness 14e 1 Presentation Package for Presentation Package for Concepts of Physical Fitness Concepts of Physical Fitness 14e 14e Section V: Concept 15 Section V: Concept 15 Managing Diet Managing Diet and Activity for and Activity for Healthy Body Healthy Body Fatness Fatness Various management strategies for eating and performing Various management strategies for eating and performing physical activity are useful in achieving and maintaining physical activity are useful in achieving and maintaining optimal body composition. optimal body composition.
Transcript
Concepts of Physical Fitness 14e 1
Presentation Package for Presentation Package for Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Section V: Concept 15Section V: Concept 15
Managing Diet Managing Diet and Activity for and Activity for Healthy Body Healthy Body
FatnessFatnessVarious management strategies for eating and performing physical activity Various management strategies for eating and performing physical activity
are useful in achieving and maintaining optimal body composition.are useful in achieving and maintaining optimal body composition.
““WeWe’’re raising our children the way re raising our children the way we raise calves for veal - keep we raise calves for veal - keep them in boxes, feed them too them in boxes, feed them too much, and allow them no much, and allow them no exercise.exercise.””
Rich KillingsworthRich KillingsworthCenter for Disease Control and Center for Disease Control and
PreventionPrevention
Concepts of Physical Fitness 14e 3
Creeping ObesityCreeping Obesity
Physical activitydecreases and leads to a decreaseIn metabolic rate.
If energy expendituredrops more than energy intake, weight gain will occur.
Concepts of Physical Fitness 14e 4
Pounds of Weight AmericanPounds of Weight American’’s s Want to LoseWant to Lose
Increased efficiency Increased efficiency of weight gainof weight gain
Concepts of Physical Fitness 14e 11
Problems with Problems with Fad DietsFad Diets
Weight loss is often water lossWeight loss is often water loss Supplements may be dangerousSupplements may be dangerous Diet may lack essential nutrientsDiet may lack essential nutrients Metabolism may slow down if caloric Metabolism may slow down if caloric
intake is very low.intake is very low. Most (if not all) simply do not work for Most (if not all) simply do not work for
people long term!people long term!
Web15-03 for information on fad diets
Dangers of the Atkins DietDangers of the Atkins Diet
Low carb diets are not a panacea as is typically claimed but the extreme aspects of the Atkins diet are even more problematic. The diet may yield modest weight loss in the short term but long term studies show negative consequences.
The Physicians Committee for Responsible Medicine has been working to counter the pro-Atkins media and slow the hype about the Atkins diet.
Concepts of Physical Fitness 14e 13
Problems with Appetite Problems with Appetite SuppressantsSuppressants
Many people use non prescription Many people use non prescription appetite suppressants to control eating. appetite suppressants to control eating.
Ephedrine related products have been Ephedrine related products have been found to be dangerous and have been found to be dangerous and have been banned by the FDAbanned by the FDA Herbal equivalents (e.g. Ma Huang are not Herbal equivalents (e.g. Ma Huang are not
safe).safe).
Web15-07 for information on ephedra
Concepts of Physical Fitness 14e 14
Problems with Prescription Weight Problems with Prescription Weight Control PillsControl Pills
Fenfluramine/phentermine (fen/phenFenfluramine/phentermine (fen/phen) ) Used in medicines such as Redux and Pondimin Used in medicines such as Redux and Pondimin Contributes to a form of valvular heart disease.Contributes to a form of valvular heart disease. Currently banned by the FDACurrently banned by the FDA
SibutramineSibutramine Used in a product called Meridia. Used in a product called Meridia. Has been approved by the FDA but may raise Has been approved by the FDA but may raise
blood pressure and lead to irregular heart beats. blood pressure and lead to irregular heart beats.
Concepts of Physical Fitness 14e 15
Principles of Weight Control Principles of Weight Control (A balance between intake and expenditure)(A balance between intake and expenditure)
EXEXININ
IN > EX - Gain WeightGain Weight
IN = EX - Maintain WeightMaintain Weight
IN < EX - Lose Weight
Concepts of Physical Fitness 14e 16
Guidelines for Losing Body FatGuidelines for Losing Body Fat Need to create a caloric deficit Need to create a caloric deficit
(2 ways to do it!)(2 ways to do it!)
Eat less!
Exercise more!
Lab 15b info
Web15-02 for information on different weight control resources and links
Healthy Eating PatternsHealthy Eating Patterns Eating a variety of foodsEating a variety of foods Eating smaller, more frequent mealsEating smaller, more frequent meals Avoiding bingeing Avoiding bingeing Reducing fat intakeReducing fat intake
Fat is calorically dense (high in calories)Fat is calorically dense (high in calories) Fat is more easily stored than carbohydrates Fat is more easily stored than carbohydrates
or proteinor protein
Lab 15a info
Info from studies on dietary fat and weight control
Concepts of Physical Fitness 14e 19
Healthy Eating Patterns Healthy Eating Patterns continuedcontinued Low Low ““glycemic loadglycemic load”” diets may be a diets may be a
more sensible alternative to low-more sensible alternative to low-carbohydrate diets.carbohydrate diets.
Artificial sweeteners and fat substitutes Artificial sweeteners and fat substitutes may help but cannot be considered a may help but cannot be considered a ““sure curesure cure”” for body fat problems. for body fat problems.
Avoid anything with ephedra.Avoid anything with ephedra. Restrict Restrict ““emptyempty”” calories. calories. Learn the difference between craving Learn the difference between craving
Benefits of Exercise for Weight ControlBenefits of Exercise for Weight Control Burns caloriesBurns calories Maintains LBMMaintains LBM Increases metabolismIncreases metabolism Promotes greater fat lossPromotes greater fat loss Suppresses appetiteSuppresses appetite
What type of exercise is best?What type of exercise is best? Aerobic exerciseAerobic exercise Strength or muscle endurance exerciseStrength or muscle endurance exercise
Info on exercise and weight
Concepts of Physical Fitness 14e 21
Weight Loss CalculationsWeight Loss Calculations
1 pound of fat = 3500 calories1 pound of fat = 3500 calories
Maximum weight loss should be Maximum weight loss should be
no more than 1-2 pounds per week:no more than 1-2 pounds per week:
500 calories/day x 7 days/week = 3500 calories/week (1 pound)
1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)
Concepts of Physical Fitness 14e 22
Guidelines for Gaining Muscle MassGuidelines for Gaining Muscle Mass
Young people often have difficulty in Young people often have difficulty in gaining weight or muscle mass.gaining weight or muscle mass.
Changes in the frequency and Changes in the frequency and composition of meals are important to composition of meals are important to gain muscle mass.gain muscle mass.
Physical activity is important in gaining Physical activity is important in gaining muscle mass. muscle mass.
Concepts of Physical Fitness 14e 23
Behavior Change Principles Behavior Change Principles for Weight Controlfor Weight Control Set realistic behavioral goalsSet realistic behavioral goals Moderation in behaviorModeration in behavior Consistency in behaviorConsistency in behavior Social supportSocial support
Concepts of Physical Fitness 14e 24
Web ResourcesWeb Resources
““On the WebOn the Web”” pages for Concept pages for Concept
Online Learning CenterOnline Learning Center
Supplemental Supplemental GraphicsGraphicsLab InformationLab Information
Additional Graphics on the Effects of Diet Additional Graphics on the Effects of Diet and Activity on Weight Controland Activity on Weight Control
Concepts of Physical Fitness 14e 26
Lab 15a InformationLab 15a InformationSelecting Strategies for Managing EatingSelecting Strategies for Managing Eating
Select strategies that you might find Select strategies that you might find useful for effective eating habits from useful for effective eating habits from Chart 1.Chart 1.
Discuss your personal experiences with Discuss your personal experiences with eating and describe your need for eating and describe your need for employing these strategies in your life.employing these strategies in your life.
Return to presentation
Concepts of Physical Fitness 14e 27
Return to presentation Lab 15b InformationLab 15b Information
Evaluating Fast Food OptionsEvaluating Fast Food Options
Compute intake of calories, fat, Compute intake of calories, fat, saturated fat and cholesterol from a saturated fat and cholesterol from a typical fast food meal. (see Appendix E)typical fast food meal. (see Appendix E)
Compare values to recommended Compare values to recommended amounts to see how fast food meals amounts to see how fast food meals influence daily intakes.influence daily intakes.
Discuss the resultsDiscuss the results
Concepts of Physical Fitness 14e 28
Benefits of Low Fat Diets for Benefits of Low Fat Diets for Long Term Weight ControlLong Term Weight Control
Dietary fat is stored more efficiently - 3% of ingested Dietary fat is stored more efficiently - 3% of ingested energy (Tucker, 1991).energy (Tucker, 1991).
Energy intake is lower when consuming low fat foods Energy intake is lower when consuming low fat foods (Lissner, 1987; Kendall, 1991).(Lissner, 1987; Kendall, 1991).
Body can increase metabolism of carbohydrates but will Body can increase metabolism of carbohydrates but will store excess fat (Thomas, 1992). store excess fat (Thomas, 1992).
