2. Calories
a quantity of food capable of producing such an
amount of energy.
Girls= 1800-2400 calories depending on activity
level
Boys= 2000- 3200 calories depending on activity
level
4. Obesity
Percent of adults age 20 years and over who are obese: 33.9%
Percent of adults age 20 years and over who are overweight
(and not obese): 34.4%
Percent of adolescents age 12-19 years who are obese: 18.1%
Percent of children age 6-11 years who are obese: 19.6%
Percent of children age 2-5 years who are obese: 10.4%
5. Obesity Trends* Among U.S. Adults
BRFSS, 2010 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
8. Desirable Weight
It is the weight that is healthful for a person
Factors influencing weight:
Age
Height
Gender
Body Frame
Basal Metabolic rate
Percent muscle tissue
Activity level
9. Factors: Body Frame
The approximate weight and density of the bone
structure
Small, medium or large can be determined by
measuring the wrist
> 5 ½ in = small frame
5 ½- 6 ¼ = medium frame
< 6 3/8 = large frame
10. Factors: Basal Metabolic Rate
(BMR)
The number of calories the body uses at rest
Calorie: a unit of energy produced by food and
used by the body
Essential Body Fat: the amount of body fat
needed for optimal health
11. Factors: Percent Muscle
Tissue
Muscle tissue burns more calories at rest, then
any other type of tissue.
Exercising can increase muscle tissue
12. Factors: Activity Level
Levels of Range of Moderate- Summary of Comment
Physical Intensity Minutes a Overall Health
Activity Week Benefits
Inactive No activity beyond None Being inactive is unhealthy
baseline
Low Activity beyond Some Low levels of activity are
baseline but fewer clearly preferable to an
than 150 minutes a inactive lifestyle
week
Medium 150 minutes to 300 Substantial Activity at the high end of this
minutes a week range has additional and
more extensive health
benefits than activity at the
low end
High More than 300 Additional Current science does not
minutes a week allow researchers to identify
an upper limit of activity
above which there are no
additional health benefits
13. Body weight indicators
Healthful body fat for teen male= 11-17%
Healthful body fat for teen females= 16-24%
Tests:
Skinfolds
Underwater weighting
Pinch fold of skin on the upper arm and then
estimate the thickness. If it is more than 1 inch in
thickness you have excess body fat
14. Body Weight Indicators
BMI- Body mass index:
Can be calculated by online calculators,
determined by charts or using mathematical
formulas
BMI
<18 = Underweight
18.9-24.9 = Normal and Healthy
25-29.9 = overweight
>30 = obese
Problems with this method?
15.
16. Weight Management
A diet and exercise plan to maintain or attain a
desirable weight and body composition
Weight management plan: based on caloric
intake and calorie expenditure
• Caloric Intake: Number of calories a person
consumes from food and beverage
• Caloric expenditure: number of calories a person
uses for basal metabolism, digestion and physical
activity
17. Weight Management
1 lb. = 3500 Calories
To gain 1 lb. you must over a period of a week
take in 3500 more calories than are expended
To lose 1 lb., caloric intake, over a period of time,
must be less than 3500 less than caloric
expenditure
18. Weight loss strategies
Fad Diets: is a quick weight-loss strategy that is
popular for a short time. You lose weight and
gain it back when resume regular eating habits.
Liquid Diets: is a diet in which beverages are
substituted for some or all meals. These are
dangerous
19. Weight loss strategies
OTC pills: diet pills purchased in drugstores,
grocery stores and health food stores. These can
be dangerous, addictive and ineffective
Laxatives and Diuretics:
Laxatives: drug that helps a person have a bowel
movement.
Diuretic: product that increase the amount of urine
excreted.
Only losing fluids not weight, calories are still used in
the body and stored as fat.
20. Best Weight Management
Strategy
Eating habits and exercise!
The best and most consistent way to lose weight is to each a
healthy well balanced diet and to exercise.
Eating breakfast, lunch, and dinner are important.
Some people may eat up to 6 smaller, high grade meals a day!
The best way to maintain current weight is to eat a healthy well
balanced diet and to exercise.
You may see no results at first, but stick it out and you will begin to see
results.
Personal experience.
22. Key Guidelines for
Adolescents
Should engage in 60 minutes or more of physical activity daily
Aerobic- most of the 60 or more minutes a day should be either
moderate or vigorous intensity aerobic physical activity
Muscle strengthening- as part of the 60 minutes of physical
activity, muscle strengthening physical activity should be
included on at least 3 days of the week.
Bone strengthening- as part of the 60 minutes of physical activity,
bone strengthening activity should be included on at least 3 days
of the week.
24. 1. Muscular Strength
Muscular strength is the
ability of the muscle to exert
force during an activity
The key to making your
muscles stronger is working
them against resistance
Types of resistance?
If you want to gain muscle
strength, try exercises such
as lifting weights
25. 2. Muscular endurance
•Muscular endurance
is the ability of the
muscle to continue to
perform without
fatigue
• To improve your
muscle endurance, try
cardio respiratory
activities such as
walking, jogging,
bicycling, or dancing.
•Less weight more
reps.
26. PHYSICAL FITNESS
MUSCULAR STRENGTH AND ENDURANCE
Strength Training: Benefits:
Maximum muscle tension Maintain or increase
with minimal repetitions bone mass
(3-5)
Reduce body fat
Endurance Training:
Reduce blood pressure
Lighter weight with more
repetitions (8-12) Control your blood
glucose
27. 3. Cardiovascular endurance
Cardiovascular endurance is
the ability of the body's
circulatory and respiratory
systems to supply fuel during
sustained physical activity
To improve your
cardiovascular endurance,
try activities that keep your
heart rate elevated at a safe
level for a sustained length of
time such as walking,
swimming, or bicycling.
The activity you choose does
not have to be strenuous to
improve your
cardiorespiratory endurance.
28. PHYSICAL FITNESS
CARDIOVASCULAR ENDURANCE
Cardiovascular Benefits:
Endurance- the ability Decrease in heart rate
of the heart to provide
oxygen to muscles Better blood flow and
during physical activity distribution
for a prolonged period of Lowered blood pressure
time.
Improves the heart’s
ability to pump blood
throughout the body
(bike, run, walk, swim,
sports) Increased energy
29. 4. flexibility
Flexibility is the range of
motion around a joint
Good flexibility in the joints
can help prevent injuries
through all stages of life
If you want to improve your
flexibility, try activities that
lengthen the muscles such
as swimming or a basic
stretching program.
30. PHYSICAL FITNESS FLEXABILITY
Types of Stretches: Benefits:
Dynamic Injury prevention
Ballistic: rapidly stretching Increase power
the muscle with a Improve coordination
bouncing movement.
(can cause injury) Increase range of motion
Static: stretching muscle to Increased circulation of
a point where a pull is felt blood
and holding the stretch for
15-30 sec. Increased energy levels
31. 5. Body Composition
Body composition refers to
the relative amount of
muscle, fat, bone, and other
vital parts of the body
Fat Vs. Lean Mass (muscle,
bone, tendons, and
ligaments).
Bathroom scale does not
assess how much body
weight is fat and how much is
lean mass
Body composition is
important to consider for
health and managing your
weight!
32. PHYSICAL FITNESS
BODY COMPOSITION
Body composition refers to the amount
of relative fat to muscle you have in your
body (body fat %)
Why is it important to understand your
own body composition?
Video http://www.nbc.com/news-sports/today-
show/skinny-fat-masks-obesity
34. Questions related to
exercise:
How often should you weight lift?
Is it bad to exercise too much?
Does running hurt as much as it helps?
What is the best type of exercise to lose weight?
How to make exercise easier and more efficient?
How to exercise on a busy schedule?
What’s the best type of exercise?
What is the best time to exercise?
36. Gaining Body Weight
Set a reasonable goal within a certain time period.
The greatest gain will be made in the first three
months.
In untrained young men, it can be approximately 3
pounds per month
In well-trained athletes and women, the gains will be
much less.
An individual on a weight-gain program should
follow the same dietary principles advocated for
those who are maintaining or even trying to lose
body weight. The only major difference will be that
greater amounts of foods will be consumed to gain
weight.
37. Gaining Body Weight
Increase your calorie intake. To add a pound of
muscle a week you need to increase your caloric
intake by approximately 400 calories.
Start a strength training exercise program.
Be aware of misleading information concerning
dietary supplements that promise to effectively
increase the amount of lean muscle mass.
Most advertised claims are speculative, very little
controlled research may have been done.
38. Time Out: Protein and Muscle
Find foods that are low in fat, high in protein.
39. Time Out: Protein Shakes
Most Americans consume the necessary
amount of protein needed in order to gain
muscle, but when lacking in protein,
protein shakes may be necessary.
Many people drink protein shakes for
energy before a workout, but that is not
their primary purpose. Protein shakes are
primarily to help the body build muscle and
restore itself after exertion. For energy prior
to or following exertion, carbohydrates and
water are far better. It’s the carbohydrates
in protein shakes, in fact, that provide the
energy boost many people associate with
drinking them.
40. Time Out: Steroids
Anabolic steroids does not in itself bring about any significant
improvements in strengthen, aerobic endurance, lean body
mass, or body weight (American College of Sports Medicine).
There is no conclusive scientific evidence that extremely large
doses of anabolic-androgenic steroids either aid or hinder
athletic performance.
The prolonged use of oral anabolic-androgenic steroids has
resulted in liver disorders in some persons.
The administration of steroids to male humans may result in a
decrease in testicular size and function and a decrease in sperm
production.
41. Time out: Protein and Muscle
Many people assume that protein is the important food for
increasing muscle mass, but total energy intake, primarily from
carbohydrate, is what allows the body to train and to bring about
the increased gain in muscle size.
46. CAFFEINE
How much is too much?
Health officials recommend no more than 100mg/day
Average 12 oz. soda contains 18 - 55mg
12 oz. coffee contains 80 - 120mg
47. mg. of
caffeine
Caffeine Comparison
31 =
12 oz.
91 = 3 Cans
8 oz.
144
16 oz.
= 4.5 Cans
160
= 5 Cans
16 oz.
160 16 Cans
= 5 Cans
16 oz. !!!
344 = 11 Cans
16 oz.
Source of graph: American Beverage
53. Abnormal Heart Rate
Dehydration
Weight Gain
Mild Addiction
•Jolt and Crash Cycle
54. Life Long Nutrition
Life long nutrition requires us all to actively
engage in healthy eating habits and engaging in
physical activity.
Knowing how to manage our weight allows us to
engage in life long nutrition as well.
We will develop skills and habits that will help us in
our life long nutrition (food labeling, food guide
pyramid).
Hinweis der Redaktion
Breakfast at Mcdonalds between 700-1300 caloriesLunch at subway- Well, maybe if you get a 6″ whole-grain sandwich with vegetables or a salad. But according to Subway, the most popular Subway item in the world is the toasted steak and cheese sandwich. This will give you a very generous 400 calories per 6″ section. Don’t forget the chips and soda (an extra 300 calories!),Dinner-Carls Junior The six-dollar burger with a large Coke and a side of fries will round out my day with an additional 1,200 calories
Health problemsSocial Problems
Baseline activity: Refers to the light-intensity activities of daily life, such as standing, walking slowly, and lifting lightweight objects.
- Water weight and muscle (glycogen)
Guidelines for teens suggest at least 3 days a week, but you can lift up to 6 days a week. It’s good to take a day to rest.When it becomes an addiction and is consuming your life is when exercise can be bad. Anything that becomes all consuming can be bad. Running is a very beneficial form of exercise. It is important to have good running form and to include other types of exercises.Cardiovascular exercise is an excellent way to lose weight. Aerobic exercise in which it gets your heart rate up and can help burn more calories. To be honest, exercise is hard. It hurts. But the more you do it, the easier it will become. Make a goal to do it every so often.Exercise is an extremely important thing to include in your daily life. Even if you can only find 30 minutes a day to do it. Sometimes waking up early helps, and it will wake you up and get you going.There is no best type of exercise. Depends on what you are trying to do.You need to decide your best time to exercise!
To begin the discussion, establish the fact that energy drinks are not to be classified or confused with SPORTS DRINKS. At this point, to avoid triggering resistance, tell them that you’all be discussing the difference in ingredients, marketing and how and for what each beverage is consumed. (Sports drinks contain electrolytes but the primary ingredient in E.D. is caffeine.) Marketing tactics are different (reputable athletes like Michael Jordan promote sports drinks compared to Rick Thorne with Monster energy Drink). They are consumed differently (rehydration from sports drinks, “slamming”, “chugging”, “pounding” of energy drinks for the purpose of getting a “legal high”.