Chapter Two - Sonoma State University · The best way to lose fat is through exercise and a sensible diet. (calories in less than calories out) How to figure out how much to eat.

ChapterTwo

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Cookingtools� Howmanyhaveamicrowave?� Crockpot?WalmartorTarget($20)� Wok?� Bigskillet?� Casseroledish?

� Dollarstoreforcheapcookingutensils(spatulasetc,walmartortargetforcheapcookware(skillet,crockpot,casseroledish)Chancesareyourfamilymayhavesomeextrasaround.

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Goaroundtorecipes.� Onedinnerrecipepertable

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Cooking4ps �  Quickmicrowavesnacks:

�  Popcornorairpoppedpopcorn-30cal/cup�  Hardboiledeggs�  Cannedtunainwater

�  Bakedpotatoes(4min/flipover/4min)oruntilsoftwhenpokedwithafork-addsalsaandcheese.~100-200cal

�  Steamedveggies(canusuallysteamtheminthebag…approx3min)-addcheese.

�  Quesadillas-flourtortilla,cheese.Foldtortilla,melt,dipinsalsa.

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Crockpotsarefun(andcheap)�  Canputinchickenthighsandsomevegetablesandandperhapsbeans..Andwillhavedinnerreadywhenyougethome.Cheapcrockpotsattarget.

�  FrozenVegetables!

�  Rice(bringwatertoafullboil)havetwiceasmuchwaterasrice.Willhavethefullamountofwhatthewaterwas.1cupwater,½cuprice=1cupcookedrice.

�  Cheapplacestoshop,target,foodmax.

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Quickgotorecipes� Casseroledish:add1cuprice,chickenpieces,chickenbroth,carrots,potatoes,peas.Cookintheovenat350forabout45minutesoruntilchickenpartsjuicerunsclear.�  Youcandothiswhileyouarestudying.

�  Soupoverriceandaddedfrozenveggies

�  Stirfry:putveggies(frozenarefine)inwokwithsomeoil…cookveggiesaddchoppedchickenorbeefortofu…it’sdone!

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CostComparisonofcookingathomeversusfastfood�  Bagoffrozenveggies$1.25-$2.ooperpound

�  Chickenbreastsorthighs$2.99-3.99perpound

�  Potatoes$.99to1.99alb�  Loafofbread$2.99-4.99�  Lunchmeat$3.99lborlessifbuyabigbagatCostco�  Romainelettuce$1.99-2.99for3-6heads�  Costcowholechicken$4.99

�  Herbs/spicescheapatfoodmax/groceryoutletandlastalongtime

�  OneWhopperBurger$4.49/orcombo$6-$7

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PhysicalAc4vityandExerciseforHealthandFitness�  LevelsofphysicalactivityhavedeclinedinrecentyearsandremainlowforallAmericans

� TheCentersofDiseaseControlandPrevention(CDC)reportedthefollowing:�  31%participateinsomeleisureactivity� 40%arephysicallyinactive� About12%ofAmericansreportexercisingvigorouslyfor20minutes3timesperweek,butactualstudiesshowonly3%meetthatparameter.

�  54%ofAmericanswithgraduatedegreesexercisecomparedtoonly37%ofhighschooldropouts

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PhysicalAc4vityonaCon4nuum�  Physicalactivityismovementcarriedoutbytheskeletalmusclesthatrequiresenergy

�  Exercisereferstoplanned,structured,repetitivemovementintendedtoimproveormaintainphysicalfitness

�  Levelsoffitnessdependonthefollowing:�  Heart’sabilitytopumpblood�  Energy-generatingcapacityofthecells�  %heartrateyouworkat

�  Physicalactivityisessentialtohealthandconfersawidevarietyofhealthbenefits

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IncreasingPhysicalAc4vitytoImproveHealthandWellness

�  2008:TheU.S.Dept.ofHealthandHumanServicesrecommendsthefollowing:

�  150minutesofmoderate-intensityaerobicexercise,or75minutesofvigorous-intensityaerobicexercise,perweek

�  Increasethevolumeandintensityofanexerciseformorehealthbenefits

�  Healthyadultsshoulddoresistiveexercisesatleasttwiceaweek�  Examplesofmoderatephysicalactivity:

�  Briskwalking�  Dancing�  Swimming�  Cycling�  Yardwork

�  Exampleofvigorousexercise:jogging

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MaxHeartRate�  220–age

� WanttoExerciseat60-75%ofthis�  200*.6=120bpm�  200*.75=150bpm

� Whentowarmup?

� Whentoincreaserangeofmotion?

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CurrentLevelsofPhysicalAc4vityamongAmericanAdults

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ComponentsofHealth-relatedFitness�  Therearemanyareasoffitnesswhichhelpestablishhealthbenefits�  Health-relatedfitnesshelpsyouwithstandphysicalchallengesand

protectsyoufromdiseases

�  Somecomponents:�  CardiorespiratoryFitness�  MuscularStrength�  MuscularEndurance�  Flexibility�  BodyComposition�  MentalFitness�  StressReduction�  Nutrition

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CardiorespiratoryFitness�  Abilitytoperformprolonged,largemuscle,dynamicexerciseatmoderatetohighlevelsof

intensity.�  Dependsontheabilityofthelungstodeliveroxygenfromtheenvironmenttothe

bloodstreamandtheefficiencyoftheheartandnervoussystem�  Whencardiorespiratoryfitnessimproves:

�  Theheartpumpsmorebloodperheartbeat(increasedstrokevolume)�  Restingheartrateslows�  Bloodvolumeincreases�  Bloodsupplytotissueimproves�  Thebodycancoolitselfbetter(increasedvasodialation)�  Restingbloodpressuredecreases�  Improvedabilitytosleep

�  Activitiesshouldbecontinuous,rhythmicmovementsoflargemusclegroups.�  Cardiorespiratoryenduranceexerciseexamples:

�  Walking�  Jogging�  Cycling�  Aerobicdancing�  Other….?

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MuscleStrengthandEndurance�  MuscularStrengthistheamountofforceamusclecanproducein

asinglemaximumeffort�  Benefits:Activitiesofdailyliving

�  MuscularEnduranceistheabilitytoresistfatigueandsustainagivenlevelofmuscletensionforagiventime.�  Benefitsinclude:

�  Increasedbodymass�  Increasedmetabolism�  Increasedbonedensity�  Improvedself-confidenceandabilitytomanagestress

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Flexibility�  Theabilitytomovethejointsthroughtheirfullrangeofmotion�  Flexibilityisaffectedbymanyfactorssuchasjointstructure,

lengthandelasticityofconnectivetissue,andnervoussystemactivity.

�  Flexibilityisneededineverydayroutines.�  Benefitsinclude:

�  Loweredriskofbackinjuries�  Promotionofgoodpostureanddecreasedriskofotherjointinjuries

�  Reductioninage-relatedstiffness�  Increasedcirculationbetweenjoints�  Lower/nojointpain

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BodyComposi4on�  Theproportionoffatandfat-freemass(muscle,bone,water)inthebody�  Healthybodycompositioniscomprisedofhighlevelsoffat-freemassandan

acceptablelowlevelofbodyfat.�  Therelativeamountofbodyfatapersonhasdoeshaveanimpactupon

overallhealthandfitness.�  Toomuchbodyfatcouldhavethefollowingeffects:

�  Heartdisease�  Insulinresistance�  Highbloodpressure�  Stroke�  Jointproblems�  TypeIIDiabetes�  Gallbladderdisease�  Cancer�  Backpain

�  Thebestwaytolosefatisthroughexerciseandasensiblediet.�  (caloriesinlessthancaloriesout)�  Howtofigureouthowmuchtoeat.Figureoutbaselinecalorieswhereyouneither

gainorloseweight

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BodyComposi4on�  Thebestwaytolosefatisthroughexerciseandasensiblediet.

�  (caloriesinlessthancaloriesout)

�  Howtofigureouthowmuchtoeat.Figureoutbaselinecalorieswhereyouneithergainorloseweight.

�  Howtocalculateenergyneeds:�  Lab9.1and9.2BMR(BasalMetabolicRate)calculatorsites:hSp://www.myfitnesspal.com/tools/bmr-calculatorhSp://www.bmi-calculator.net/bmr-calculator/Myfitnesspalcaloriewebsite

�  AlsoWHENtoeat.Ea4nglateatnightwillincreasebodycoretempandalsocalorieshavenowheretogo.ThatiswhysomepeopletakeawalkaVerdinner(orwalktheirdogaVerdinner).

�  Iwouldsuggeststoppingea4ng/inges4ngcaloriesatleast4hoursbeforebed4me.

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Skill-RelatedComponentsofFitness

�  Speed:theabilitytoperformamovementinashortamountoftime.

�  Power:theabilitytoexertforcerapidly,basedonacombinationofstrengthandspeed.

�  Agility:theabilitytochangethepositionofthebodyquicklyandaccurately.

�  Balance:theabilitytomaintainequilibriumwhilemovingorwhilestationary

�  Coordination:theabilitytoperformamotortasksaccuratelyandsmoothlyusingbodymovementsandthesenses.

�  ReactionandMovementTime:theabilitytorespondandreactquicklytoastimulus.

Skill-related fitness tends to be sport specific and is best developed through practice

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PrinciplesofPhysicalTraining:Adapta4ontoPhysicalStress(e.g.exercise)�  Thegoalofphysicaltrainingistoproducetheselong-termchangesand

improvementsinthebody’sfunctioning.�  Overtime,immediate,short-termadjustmentstranslateintolong-term

changesandimprovements.�  Theseprinciplesinclude:

�  Specificity:thetrainingprinciplethatthebodyadaptstotheparticulartypeandamountofstressplacedonit.

�  Progressiveoverload:thetrainingprinciplethatplacingincreasingamountsofstressonthebodycauseadaptationsthatimprovefitness.

�  Reversibility:thetrainingprinciplethatthebodywillreturntoitsoriginalhomeostaticstatewhenamountofphysicalstressisremovedforaspecifictime.

�  Individualdifferences:eachindividual’sbodyadaptstothestressdifferently.

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Specificity:Adap4ngtoTypeofTraining�  SPECIFICITY:Developingaparticularfitnessorskillcomponent,youmustperformexercisesdesignedspecificallyforthatskill.

� Weighttrainingwilldevelopmuscularstrengthbutwillnotbeveryeffectiveinimprovingcardiorespiratoryenduranceorflexibility.

�  Awell-roundedexerciseprogramincludesallcomponentsoffitnessdesignedtoimprovedifferentpartsofthebodyortowardsspecificsportactivities

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ProgressiveOverload:Adap4ngtoAmountofTrainingandtheFITTPrinciple

�  Theamountofoverloadisimportantsincetoolittlewillnothavemucheffectuponfitnesslevelsandtoomuchwillincreasethelikelihoodofaninjury.

�  PROGRESSION:iscriticalsinceexercisingatthesamelevelswillnotprovideadaptationsandcanleadtoaplateau.

�  FITT:aprincipleforoverload�  Frequency—Howoften�  Intensity—Howhard�  Time—Howlong(duration)�  Type—Modeofactivity

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Reversibility:Adap4ngtoaReduc4oninTraining�  Thebodyadjuststolowlevelsofactivitythesamewaythatitdoestohigherlevels.

�  Fitnessisareversibleadaptation.�  Ifyoustopexercising,upto50%offitnessimprovementsarelostwithin2months.

�  Notallfitnessimprovementsarelostwithin2months.�  Strengthfitnesscanbemaintainedasinfrequentlyasonceaweekcomparedtocardiovascularorcellularfitnesslevels.

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DesigningYourOwnExerciseProgram� Medicalclearance

� Menundertheageof40andwomenunder50:exerciseisprobablysafe

�  PAR-Q�  GXT

� Assessment�  Assessyoufitnesslevelforall5health-relatedfitnesscomponents

�  Setgoals� Chooseactivitiesforabalancedprogram2/17/16

Figure2.3PhysicalAc4vityPyramid

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Figure2.4Healthandfitnessbenefitsofdifferent

amountsofphysicalac4vityandexercise

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GuidelinesforTraining�  Trainthewayyouwantyour

bodytochange�  Trainregularly�  Startslowlyandgetinshape

gradually�  Warmupbeforeexercise�  Cooldownafterexercise�  Exercisesafely�  Listentoyourbodyandget

adequaterest�  Cyclethevolumeandintensityof

yourworkouts

�  Trytrainingwithapartner�  Varyyouractivities�  Trainyourmind�  Fuelyouractivityappropriately�  Havefun�  Trackyourprogress�  Keepyourexerciseprogramin

perspective

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Figure2.5ProgressionofanExerciseProgram

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ChapterTwo

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