Exercise, Fitness & Weight Maintenance Health TPI.

Exercise,Fitness & Weight

Maintenance

Health TPI

Since you’ve been placed on this earth…..

Obesity Trends* Among U.S. AdultsBRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19%



No Data <10% 10%–14% 15%–19% ≥20%



No Data <10% 10%–14% 15%–19% ≥20%



No Data <10% 10%–14% 15%–19% ≥20%



No Data <10% 10%–14% 15%–19% ≥20%



No Data <10% 10%–14% 15%–19% 20%–24% ≥25%



No Data <10% 10%–14% 15%–19% 20%–24% ≥25%



No Data <10% 10%–14% 15%–19% 20%–24% ≥25%



No Data <10% 10%–14% 15%–19% 20%–24% ≥25%



No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%



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/

Even our pets…..

¼ of our pets are overweight

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. InactivePredominantly Sedentary

2/3 of pop overweight/obese$70 Billion Health Costs$30 Billion Trying to Lose Weight

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 RATES DOUBLED OVER LAST

DECADE!

Obesity Health Risks

What is Physical Fitness?What is Exercise? A physical activity that is performed for the purpose of either

improving, maintaining, or expressing a particular type(s) of physical 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 to

maintain mod. to vig. Levels of physical activity w/o becoming overly tired.

eg: activities of daily living such as shopping, gardening, house keeping, child rearing, work-related activities, etc

ACHIEVED BY THE REGULAR MOVEMENT OF MUSCLES THROUGH A VARIETY OF EXERCISES

Your Body is A Work of Art….The Training

Effect… “If you build it…

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,

=

What About Social Benefits?

Basic Exercise Prescriptions

Common Goals-What’s YoursWeight Loss“In-shape”TonedRipped“Buff”BenchmarksEvents

Basics of a Physical Activity ProgramWarm-Up A warm-up helps prevent injuries The warm-up increases the body's

temperature and the heart rate. A warm-up should include some running-in-place or

slow jogging, stretching, and slow exercises. It should last five to seven minutesCool-Down One should cool down properly after exercising. Helps to gradually slow the heart rate. One should walk and stretch until their heart rates

return to less than 100 BPM and heavy sweating stops.

This usually happens five to seven minutes after the conditioning session.

Overload In order to produce increased results, you have

to push your body out of its comfort level. By exercising at a level above normal, your

increase the demand on your body and slowly get better.

Progression The how hard and how long you work must

increase in a slow and steady manner. Once the body has become used to a certain

weight or intensity level, it is time to increase the demand 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 body when exercising you work them harder than the rest of your body.

Reversibility The “Use it or Lose it” principle. If you don’t use your muscles they will

atrophy (shrink!)

Your Task....................

6 Basic Principles of Training Definition or explanation of each

Principle in your own words.Provide at least 1 examples of each

Principle.Draw a picture to explain each.

Be creative….

The FITT Formula:When planning for fitness, the FITT formula is a useful tool for determining how often,

how hard, and how long you should be active.

-Frequency of Activity -Intensity of Activity -Time Spent in Activity -Type of Movement in

Activity

• FF requency requency• II ntensity ntensity• TT ime ime• TT ype ype

FITT Factors Applied to FITT Factors Applied to Physical ConditioningPhysical ConditioningCRECRE MS MS ME ME

3 - 5 times Weekly3 - 5 times WeeklyFF

II

TT

TT

70-90% Max 70-90% Max Heart RateHeart Rate

20+ min.20+ min.

RunningRunningCyclingCyclingRowingRowingRoad MarchingRoad MarchingSwimmingSwimming

Based on Sets and RepsBased on Sets and Reps

Free WeightsFree WeightsMachinesMachines

Free WeightsFree WeightsMachines Machines CalisthenicsCalisthenicsGrass DrillsGrass DrillsRifle 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 of Fitness

AgilityPowerSpeedBalanceRX TimeCoordination

Health Related Components of Fitness

Aerobic/cardiovascular endurance

Muscular strength and endurance

FlexibilityBody composition

Cardiovascular/Aerobic Workout

CARDIORESPIRATORY ENDURANCE –DOING LONG (>20 MINUTES), LARGE MUSCLE-legs and whole body… EXERCISE AT MODERATE TO HIGH INTENSITY.

To get benefits from training: Target Heart Rate 60%-80% of maximum heart rate MAX HR: 220-(AGE) Formulas: MHR x .60 = THR

Target Heart Rate Continued

Aerobic vs. Anaerobic

Talk TestAerobic: exercise that you can breath easily

for a longer period of time. Examples:

Anaerobic: exercise where you have to breath hard for short bursts of time. Example

Muscular Strength and Endurance

Develop muscle by overloading Strength – Lots of weight, little times

“LIFT MORE” Endurance –Less weight, more times

“LIFT LONGER”

FlexibilityAbility to move your

muscles and joints comfortably

Point of mild discomfortStretching makes your

muscles more flexible. Prevents against injury

Ballistic vs. Static?

Body Composition

Amounts of fat to lean muscle massEssential: 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 DefinedObesity means that you have an unhealthy amount of body fat. Everyone needs some body fat, but too

much fat increases your risk of developing lifestyle diseases.

Defined by BMI Body Mass Index BMI is a way of estimating total body fat

for most people.

Note: BMI chart is 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 is

your 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 Sexual

Activity

Next Monday Meet in Lab

WEIGHT MAINTENANCE & METABOLISM

The Least You Need to Know:

Energy EquationMetabolism Counting Calories vs. Being ReasonableSupplement’s (Caveat Emptor)Occam’s RazorGoing to Extremes: Eating Disorders

Occam’s Razor

“One should not increase, beyond what

is necessary, the number of entities required to explain

anything.”

.…….OR………

The Simplest Answer is the 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 ComponentsEnergy In Energy Out

FACTORS INFLUENCING “ENERGY OUT”

METABOLISM-Process and rate in which the body uses the energy from food (Calories).

Basal Metabolism -absolute minimum amount of energy required. or

Resting Metabolic Rate -The energy required to maintain vital body functions, including respiration, heart rate, body temp., and blood pressure, while body is at rest.-(70%)

Burning calories from eating>10% Burning calories from activity10-30%

IT IS JUST AS DANGEROUS TO YOUR HEALTH TO BE 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

Exercise More

This will vary with physical fitness and body composition

Burning Calories with 30 minutes of walking/running at 3.0mph and 6.0mph

Body weight Calories burned 200 lbs 158/459

150 lbs 118/364

250 lbs 198/610

Energy Expenditure - Examples

1 lb. of fat tissue stores 3,500 calories or energy

Muscle is 70X more metabolically active than Fat: What does this mean?

When weight maintenance moves to unhealthy choices…..

Behaviors Discussed:Eating DisordersFemale Athlete TriadCompulsive Exercising

General Background

Mental in nature but problems cause Physical Effects.

Best characterized as ‘Addictions’

It’s not just about disordered eating…it’s about relationships w/ others and oneself…

At a certain point, an eating disorder ceases to be "about" any one thing. It stops being about your family or your culture. Very simply, it becomes an addiction . . . -Wasted, Marya Hornbacher (p. 64)

Basic Stats~3% of women during lifetime.Estimated 5 millionGirls more than guys (~9/10). High risk of other mental and

physical illnesses that can lead to death.

Since 87’, hospitalizations increased: 34% among women under 15 29% among 15-24 year olds.

Eating Disorders Definedanorexia 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 their

bodies.bulimia nervosa

eating lots of calories followed unhealthy ways to burn calories

Too much attention on body shape and weight.

Unhealthy ways to burn calories

Drugs that make you use

the washroomForced throwing up Diet pillsSerious over exercising

“It's disgusting but [my eating disorder] was my safeguard, my sure thing, my life for all those years . . . It was something I knew for sure, no question, I was 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 they

born? -Verde's Macbeth-

“In one national survey of over 6,700 adolescents in grades 5-12, half of girls and 1/5 of boys reported 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 body expends, helping to manage both body weight and composition.

Longer duration and more intense exercise burns more calories.

Exercise is essential for weight management because it is a major part of the energy equation.

A combination of regular exercise and good

nutrition is the best way to maintain a healthy

lifestyle.

Physical Fitness 101

Any exercise you take part in is going to be good for your body/mind.

The more MUSCLES & JOINTS you incorporate the better.

The important concept is to add VARIETY into your exercise routine.. Cross-Training

Words of Wisdom

“Exercise shouldn’t be a

CHORE!”

“It doesn’t matter what you do….as long as you DO SOMETHING!”

“If something is important to

you, you will MAKE TIME FOR IT!”

There is no Magic Pill

Conclusions

MODERATION VARIETY BALANCE

Exercise, Fitness & Weight Maintenance Health TPI.

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