Presentation Package for Concepts of Physical Fitness 14e

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Presentation Package for Concepts of Physical
Fitness 14e

• Section V Concept 15
• Managing Diet and Activity for Healthy Body
  Fatness

Various management strategies for eating and
performing physical activity are useful in
achieving and maintaining optimal body
composition.
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• Were raising our children the way we raise
  calves for veal - keep them in boxes, feed them
  too much, and allow them no exercise.
• Rich Killingsworth
• Center for Disease Control and Prevention

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Creeping Obesity
Physical activitydecreases and leads to a
decrease In metabolic rate. If energy
expendituredrops more than energy intake,
weight gain will occur.
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Pounds of Weight Americans Want to Lose
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Factors Influencing Weight Fat Control

• Heredity / Genetics
• Lifestyles
• Consumption of excess calories
• Lack of regular physical activity
• Environment
• Easy access to high calorie food makes it harder
  to eat properly
• Modern conveniences make activity less likely

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Portion Distortion
Click here to visit the Portion Distortion
demonstration
visit www.nhlbi.nih.gov
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Prevalence of Dieting

• 40 of all women
• 25 of all men

Diet products are a 33 billion dollar industry.
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Almost All Diets are Unsuccessful

• 50 regain all weight within 2 years
• 5-10 keep weight off permanently

Why do diets fail?
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Cycle of Dieting
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Yo-Yo Dieting

• Increased resistance to weight loss
• Increased efficiency of weight gain

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Problems with Fad Diets

• Weight loss is often water loss
• Supplements may be dangerous
• Diet may lack essential nutrients
• Metabolism may slow down if caloric intake is
  very low.
• Most (if not all) simply do not work for people
  long term!

Web15-03 for information on fad diets
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Dangers 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.
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Problems with Appetite Suppressants

• Many people use non prescription appetite
  suppressants to control eating.
• Ephedrine related products have been found to be
  dangerous and have been banned by the FDA
• Herbal equivalents (e.g. Ma Huang are not safe).

Web15-07 for information on ephedra
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Problems with Prescription Weight Control Pills

• Fenfluramine/phentermine (fen/phen)
• Used in medicines such as Redux and Pondimin
• Contributes to a form of valvular heart disease.
• Currently banned by the FDA
• Sibutramine
• Used in a product called Meridia.
• Has been approved by the FDA but may raise blood
  pressure and lead to irregular heart beats.

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Principles of Weight Control (A balance between
intake and expenditure)
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Guidelines for Losing Body Fat
Lab 15b info

• Need to create a caloric deficit (2 ways to do
  it!)
• Eat less!
• Exercise more!

Web15-02 for information on different weight
control resources and links
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Lifestyle Approach!

• Healthy eating patterns
• Regular activity patterns

A simple AND effective method for long-term
weight control.
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Healthy Eating Patterns
Lab 15a info

• Eating a variety of foods
• Eating smaller, more frequent meals
• Avoiding bingeing
• Reducing fat intake
• Fat is calorically dense (high in calories)
• Fat is more easily stored than carbohydrates or
  protein

Info from studies on dietary fat and weight
control
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Healthy Eating Patterns continued

• Low glycemic load diets may be a more sensible
  alternative to low-carbohydrate diets.
• Artificial sweeteners and fat substitutes may
  help but cannot be considered a sure cure for
  body fat problems.
• Avoid anything with ephedra.
• Restrict empty calories.
• Learn the difference between craving and hunger.

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Regular Activity Patterns
Info on exercise and weight

• Benefits of Exercise for Weight Control
• Burns calories
• Maintains LBM
• Increases metabolism
• Promotes greater fat loss
• Suppresses appetite
• What type of exercise is best?
• Aerobic exercise
• Strength or muscle endurance exercise

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Weight Loss Calculations

• 1 pound of fat 3500 calories
• Maximum weight loss should be
• 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)

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Guidelines for Gaining Muscle Mass

• Young people often have difficulty in gaining
  weight or muscle mass.
• Changes in the frequency and composition of meals
  are important to gain muscle mass.
• Physical activity is important in gaining muscle
  mass.

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Behavior Change Principles for Weight Control

• Set realistic behavioral goals
• Moderation in behavior
• Consistency in behavior
• Social support

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Web Resources
Online Learning Center
On the Web pages for Concept
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Supplemental Graphics

• Lab Information
• Additional Graphics on the Effects of Diet and
  Activity on Weight Control

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Lab 15a InformationSelecting Strategies for
Managing Eating
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• Select strategies that you might find useful for
  effective eating habits from Chart 1.
• Discuss your personal experiences with eating and
  describe your need for employing these strategies
  in your life.

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Lab 15b InformationEvaluating Fast Food Options
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• Compute intake of calories, fat, saturated fat
  and cholesterol from a typical fast food meal.
  (see Appendix E)
• Compare values to recommended amounts to see how
  fast food meals influence daily intakes.
• Discuss the results

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Benefits of Low Fat Diets for Long Term Weight
Control

• Dietary fat is stored more efficiently - 3 of
  ingested energy (Tucker, 1991).
• Energy intake is lower when consuming low fat
  foods (Lissner, 1987 Kendall, 1991).
• Body can increase metabolism of carbohydrates but
  will store excess fat (Thomas, 1992).

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Effects of Exercise and Caloric Restriction
Weight Loss (kg) Ex No Ex Fat 6.1
4.6 LBM 2.1 3.7 Total 8.2 8.3
Exercise
No Exercise
(Hill et al., 1987)
Body Weight
Time
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Do You Know How Food Portions Have Changed in 20
Years?
National Heart, Lung, and Blood Institute Obesity
Education Initiative
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BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
How many calories are in this bagel?
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BAGEL
20 Years Ago
Today
140 calories 3-inch diameter
350 calories 6-inch diameter
Calorie Difference 210 calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to rake leaves in order to
burn the extra 210 calories?  
Based on 130-pound person
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Calories In Calories Out
If you rake the leaves for 50 minutes you will
burn the extra 210 calories.
Based on 130-pound person
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CHEESEBURGER
Today
20 Years Ago
333 calories
How many calories are in todays cheeseburger?
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CHEESEBURGER
Today
20 Years Ago
590 calories
333 calories
Calorie Difference 257 calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to lift weights in order
to burn the extra 257 calories?
Based on 130-pound person
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Calories In Calories Out
If you lift weights for 1 hour and 30
minutes,you will burn approximately 257
calories.
Based on 130-pound person
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SPAGHETTI AND MEATBALLS
20 Years Ago
Today
500 calories 1 cup spaghetti with sauce and 3
small meatballs
How many calories do you think are in today's
portion of spaghetti and meatballs?
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SPAGHETTI AND MEATBALLS
20 Years Ago
Today
1,025 calories 2 cups of pasta with sauce and 3
large meatballs
500 calories 1 cup spaghetti with sauce and 3
small meatballs
Calorie Difference 525 calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to houseclean in order to
burn the extra 525 calories?
Based on 130-pound person
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Calories In Calories Out
If you houseclean for 2 hours and 35 minutes,
you will burn approximately 525 calories.
Based on 130-pound person
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FRENCH FRIES
20 Years Ago
Today
210 Calories 2.4 ounces
How many calories are in todays portion of fries?
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FRENCH FRIES
20 Years Ago
Today
610 Calories 6.9 ounces
210 Calories 2.4 ounces
Calorie Difference 400 Calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to walk leisurely in order
to burn those extra 400 calories?
Based on 160-pound person
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Calories In Calories Out
If you walk leisurely for 1 hour and 10 minutes
you will burn approximately 400 calories.
Based on 160-pound person
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SODA
20 Years Ago
Today
85 Calories 6.5 ounces
How many calories are in todays portion?
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SODA
20 Years Ago
Today
250 Calories 20 ounces
85 Calories 6.5 ounces
Calorie Difference 165 Calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to work in the garden to
burn those extra calories?
Based on 160-pound person
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Calories In Calories Out
If you work in the garden for 35 minutes, you
will burn approximately 165 calories.
Based on 160-pound person
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TURKEY SANDWICH
20 Years Ago
Today
320 calories
How many calories are in todays turkey sandwich?
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TURKEY SANDWICH
20 Years Ago
Today
820 calories
320 calories
Calorie Difference 500 calories
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Maintaining a Healthy Weight is a Balancing
Act Calories In Calories Out
How long will you have to ride a bike in order to
burn those extra calories?
Based on 160-pound person
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Calories In Calories Out
If you ride a bike for 1 hour and 25 minutes,you
will burn approximately 500 calories.
Based on 160-pound person
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End of Portion Distortion Demo

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