Exercise,Fitness & WeightMaintenance
Health TPI
Since you’ve been placed on thisearth…..
Obesity Trends* Among U.S. AdultsBRFSS, 1985
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
Obesity Trends* Among U.S. AdultsBRFSS, 1986
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
Obesity Trends* Among U.S. AdultsBRFSS, 1987
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4”person)
No Data <10% 10%–14%
Obesity Trends* Among U.S. AdultsBRFSS, 1988
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
Obesity Trends* Among U.S. AdultsBRFSS, 1989
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
Obesity Trends* Among U.S. AdultsBRFSS, 1990
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%
Obesity Trends* Among U.S. AdultsBRFSS, 1991
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsBRFSS, 1992
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsBRFSS, 1993
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsBRFSS, 1994
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsBRFSS, 1995
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsBRFSS, 1996
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19%
Obesity Trends* Among U.S. AdultsBRFSS, 1997
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
Obesity Trends* Among U.S. AdultsBRFSS, 1998
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
Obesity Trends* Among U.S. AdultsBRFSS, 1999
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
Obesity Trends* Among U.S. AdultsBRFSS, 2000
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% ≥20%
Obesity Trends* Among U.S. AdultsBRFSS, 2001
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
Obesity Trends* Among U.S. AdultsBRFSS, 2002
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
Obesity Trends* Among U.S. AdultsBRFSS, 2003
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
Obesity Trends* Among U.S. AdultsBRFSS, 2004
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% ≥25%
Obesity Trends* Among U.S. AdultsBRFSS, 2005
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Obesity Trends* Among U.S. AdultsBRFSS, 2006
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
1998
Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1998, 2006
(*BMI 30, or about 30 lbs. overweight for 5’4” person)
2006
1990
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
BRFSS, Behavioral Risk Factor Surveillance System http: //www.cdc.gov/brfss/
Why the Drastic Increase
The Problem
Misinformation
Media (Jared)
Products (Ab Energizer)
Supplements (TrimSpa,Ephdra, etc.)
Current State of Health
Obesity Stats!!!! X-C FATTEST STATE…..
Mortality Stats
Lack of Physical Fitness
Poor Nutrition
No Physical Education
How vs. Why
Causes of Death
Risk Factors
The Effect on Society& the Facts
~400,000 deaths per year
(310-580K deaths a year)
66% (or 2/3) of Pop. Inactive
Predominantly Sedentary
2/3 of pop overweight/obese
$70 Billion Health Costs
$30 Billion Trying to LoseWeight
Grand Total of
100 BILLION!
The Problem
Misinformation
Jared
Ab Energizer
TrimSpa, Ephdra,etc.
Current State of Health
Obesity Stats!!!! X-C FATTEST STATE…..
Mortality Stats
Lack of Physical Fitness
Poor Nutrition
No Physical Education
Why the Drastic Increase
Where Does Your Age Group Rank?
• ¼ >4 Hours or more watching TV
•½ Young People Participate in Vigorous Physical Activity
• <30% Daily P.E.
OBESITY RATESDOUBLEDOVER LASTDECADE!
Obesity Health Risks
What is Physical Fitness?
What is Exercise?
A physical activity that is performed for the purpose of eitherimproving, maintaining, or expressing a particular type(s) ofphysical fitness.
eg: training for or performing athletics, sports, or recreational
activities such as jogging, roller blading, ice skating, swimming,etc.
What is Physical fitness?
Ability of body to adapt to demands of physical effort-that is tomaintain mod. to vig. Levels of physical activity w/o becomingoverly tired.
eg: activities of daily living such as shopping, gardening, housekeeping, child rearing, work-related activities, etc
ACHIEVED BY THE REGULAR MOVEMENT OF MUSCLESTHROUGH A VARIETY OF EXERCISES
Your Body is A Work of Art….
The TrainingEffect…
“If you buildit…they will come!”
Why should I exercise?
Longer life
More Powerful and Efficient Heart
Cardiac Output & Stroke Volume = < RHR
Stronger lungs
Better bones (Density)
Brighter mood
Better sleep/relieve tension
Increase the level of HDL (good) cholesterol
Joint Range of Motion
Lower blood pressure, reduce hypertension.
Controlling weight, and reducing fat.
Prevent Type II Diabetes, Heart Dis.,etc
Strengthen and tone your muscles.
Improve your productivity and energy levels.
Reduce stress.
Reduce feelings of depression and anxiety,
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Basic Exercise Prescriptions
Common Goals-What’s Yours
Weight Loss
“In-shape”
Toned
Ripped
“Buff”
Benchmarks
Events
Basics of a Physical Activity Program
Warm-Up
A warm-up helps prevent injuries
The warm-up increases the body'stemperature and the heart rate.
A warm-up should include some running-in-place orslow jogging, stretching, and slow exercises.
It should last five to seven minutes
Cool-Down
One should cool down properly after exercising.
Helps to gradually slow the heart rate.
One should walk and stretch until their heart ratesreturn to less than 100 BPM and heavy sweatingstops.
This usually happens five to seven minutes afterthe conditioning session.
Overload
In order to produce increased results, you haveto push your body out of its comfort level.
By exercising at a level above normal, yourincrease the demand on your body and slowlyget better.
Progression
The how hard and how long you work mustincrease in a slow and steady manner.
Once the body has become used to a certainweight or intensity level, it is time to increase thedemand or work to shock the muscles again.
Specificity
Working on the part of the body you want to get better.
This specificity is related to:
Muscles
Types of Exercise
By singling out these parts of the bodywhen exercising you work them harderthan the rest of your body.
Reversibility
The “Use it or Lose it” principle.
If you don’t use your muscles they willatrophy (shrink!)
Your Task....................
6 Basic Principles of Training
Definition or explanation of each
Principle in your own words.
Provide at least 1 examples of eachPrinciple.
Draw a picture to explain each.
Be creative….
The FITT Formula:When planning for fitness, the FITT formulais a useful tool for determining how often,how hard, and how long you should beactive.-Frequency of Activity -Intensity of Activity -Time Spent in Activity -Type of Movement inActivity
• F requency• F requency
• I ntensity• I ntensity
• T ime• T ime
• T ype• T ype
FITT Factors Applied toPhysical ConditioningFITT Factors Applied toPhysical Conditioning
CRE MS MECRE MS ME
3 - 5 times Weekly3 - 5 times Weekly
FF
II
TT
TT
70-90% MaxHeart Rate70-90% MaxHeart Rate
20+ min.20+ min.
RunningRunning
CyclingCycling
RowingRowing
Road MarchingRoad Marching
SwimmingSwimming
Based on Sets and RepsBased on Sets and Reps
Free WeightsFree Weights
MachinesMachines
Free WeightsFree Weights
MachinesMachines
CalisthenicsCalisthenics
Grass DrillsGrass Drills
Rifle PTRifle PT
TMF -Temporary Muscle FailureTMF -Temporary Muscle Failure
ME- 12+ reps, MSE-8-12 reps, MS- 3-7 repsME- 12+ reps, MSE-8-12 reps, MS- 3-7 reps
Physical Activity Pyramid
Who’s the Fittest?
A
B
C
D
Skill-Related Components ofFitness
Agility
Power
Speed
Balance
RX Time
Coordination
Health Related Componentsof Fitness
Aerobic/cardiovascularendurance
Muscular strength andendurance
Flexibility
Body composition
Cardiovascular/AerobicWorkout
CARDIORESPIRATORY ENDURANCE –DOING LONG (>20 MINUTES), LARGEMUSCLE-legs and whole body… EXERCISEAT MODERATE TO HIGH INTENSITY.
To get benefits from training: TargetHeart Rate
60%-80% of maximum heart rate
MAX HR: 220-(AGE)
Formulas: MHR x .60 = THR
Target Heart Rate Continued
Aerobic vs.Anaerobic
Talk Test
Aerobic: exercise that you can breath easilyfor a longer period of time. Examples:
Anaerobic: exercise where you have tobreath hard for short bursts of time. Example
Muscular Strength andEndurance
Develop muscle by overloading
Strength – Lots of weight, little times
“LIFT MORE”
Endurance –Less weight, more times
“LIFT LONGER”
Flexibility
Ability to move yourmuscles and jointscomfortably
Point of mild discomfort
Stretching makes yourmuscles more flexible.
Prevents against injury
Ballistic vs. Static?
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Body Composition
Amounts of fat to lean muscle mass
Essential: 3-7% (M), 13-15% (F)
Healthy: 12-15% (M), 18-21% (F)
How to Measure?
Obesity:
Men: if greater than 25%
Women if greater than 32%
Obesity Defined
Obesity means that you have
an unhealthy amount of body fat.
Everyone needs some body fat, but toomuch fat increases your risk ofdeveloping lifestyle diseases.
Defined by BMI
Body Mass Index
BMI is a way of estimating total body fatfor most people.
Note: BMI chartis for adults
25-29.9,“Overweight"
30 or above“Obese"
BMI For Teens?
Write down your weight
in pounds.
Divide your weight by
your height in inches.
Divide the answer from
step 2 by your height in
inches.
Then multiply the answer
from step 3 by 703.
The resulting answer isyour BMI.
This Week in Health
Monday: Metabolism & Weight Maintenance Grades and Mini-Assignment
Tuesday: Disordered Eating Patterns Mini-Assignment Due
Wednesday: Fitness Quiz
Thursday/Friday: Start R & C of SexualActivity
Next Monday Meet in Lab
WEIGHT MAINTENANCE& METABOLISM
The Least YouNeed to Know:
Energy Equation
Metabolism
Counting Calories vs. Being Reasonable
Supplement’s (Caveat Emptor)
Occam’s Razor
Going to Extremes: Eating Disorders
Occam’sRazor
“One should notincrease, beyond whatis necessary, thenumber of entitiesrequired to explainanything.”
.…….OR………
The Simplest Answer isthe Best Solution!
There is no Magic Pill
ENERGY EQUATION(ENERGY BALANCE)
ENERGY IN = ENERGY OUT = NO CHANGE
ENERGY IN > ENERGY OUT = GAIN WEIGHT
ENERGY IN < ENERGY OUT = LOSE WEIGHT
Energy Equation Components
Energy In Energy Out
FACTORS INFLUENCING“ENERGY OUT”
METABOLISM-Process and rate in which the bodyuses the energy from food (Calories).
Basal Metabolism -absolute minimum amount ofenergy required.or
Resting Metabolic Rate -The energy required tomaintain vital body functions, including respiration,heart rate, body temp., and blood pressure, whilebody is at rest.-(70%)
Burning calories from eating>10%
Burning calories from activity10-30%
IT IS JUST AS DANGEROUS TO YOUR HEALTH TOBE UNDERFAT AS IT IS TO BE OVERFAT
What is easier or healthier?
Eat less or Exercise more…
How to view the Question…..
Healthier
Easier
Eat Less
ExerciseMore
Thiswill vary with physical fitness and body composition
Burning Calories with 30 minutes ofwalking/running at 3.0mph and 6.0mph
Body weightCalories burned
200 lbs158/459
150 lbs118/364
250 lbs198/610
Energy Expenditure - Examples
1 lb. of fat tissue stores 3,500 caloriesor energy
Muscle is 70X more metabolically activethan Fat: What does this mean?
When weightmaintenance movesto unhealthychoices…..
Behaviors Discussed:
Eating Disorders
Female Athlete Triad
Compulsive Exercising
General Background
Mental in nature butproblems cause PhysicalEffects.
Best characterized as‘Addictions’
It’s not just aboutdisordered eating…it’sabout relationships w/others and oneself…
At a certain point, an eatingdisorder ceases to be"about" any one thing. Itstops being about yourfamily or your culture. Verysimply, it becomes anaddiction . . . -Wasted, Marya Hornbacher (p. 64)
Basic Stats
~3% of women during lifetime.
Estimated 5 million
Girls more than guys (~9/10).
High risk of other mental andphysical illnesses that can leadto death.
Since 87’, hospitalizationsincreased:
34% among women under 15
29% among 15-24 year olds.
Eating Disorders Defined
anorexia nervosa
refuse to maintain a
normal body weight
fear of gaining weight
(Starvation, <1600 cal/day)
Not a normal view of the shape or size of theirbodies.
bulimia nervosa
eating lots of calories followed unhealthy waysto burn calories
Too much attention on body shape and weight.
Unhealthy waysto burn calories
Drugs that make you use
the washroom
Forced throwing up
Diet pills
Serious over exercising
“It's disgusting but [my eatingdisorder] was my safeguard, mysure thing, my life for all thoseyears . . . It was something Iknew for sure, no question, Iwas good at.” -Wasted, Marya Hornbacher (p. 121)
Dizziness; fainting
Involuntary vomiting; vomiting blood
Dehydration and low electrolytes
Ulcers; bleeding throat
Slower emptying of food from the stomach
Chronic bloating
Constipation; bloody stools
Chronic diarrhea
Anemia; reduced energy
Facial hair
Hair loss; skin sores
Joint pain; cold extremities
Gum disease; tooth decay
Bone loss
Modified sense of taste; changes in appetite
Pneumonia; immune deficiency
Infertility; absence of menses
Liver, kidney and pancreas failure
High cholesterol levels (do not signify a cholesterol problem
and do not warrant a low-cholesterol diet)
Enlarged heart; irregular heartbeat; cardiac compromise
Sudden death
These evil thoughts,from where are theyborn? -Verde's Macbeth-
“In one national survey of over6,700 adolescents in grades 5-12,half of girls and 1/5 of boysreported dieting to lose weight.”
She was afraid to eat.
She lost 25% of her body weight.
She strove for perfection.
Her desires and passions disappeared.
She had angry outbursts.
She stopped having her periods.
She felt isolated.
She was always cold.
She desired control.
She felt weak.
She denied her hunger.
Fine hairs grew on her entire body.
She was depressed.
She suffered from insomnia.
She had a distorted body image.
Her heartbeat was irregular.
She craved attention.
She almost died.
Energy Equation &Weight Maintenance
Exercise increases the amount of energy the bodyexpends, helping to manage both body weightand composition.
Longer duration and more intense exercise burnsmore calories.
Exercise is essential for weight management because it is a major part of the energy equation.
A combination of regularexercise and goodnutrition is the best way tomaintain a healthylifestyle.
PhysicalFitness 101
Any exercise you take part in is going tobe good for your body/mind.
The more MUSCLES & JOINTS youincorporate the better.
The important concept is to addVARIETY into your exercise routine..
Cross-Training
Words of Wisdom
“Exercise shouldn’t be a
CHORE!”
“It doesn’t matter what you do….as long asyou DO SOMETHING!”
“If something is important to
you, you will MAKE TIME FOR IT!”
There is no Magic Pill
Conclusions
MODERATION
VARIETY
BALANCE
