Opening Quiz What would be the approximate weight gain of a person who consumes an excess of 500 kcal daily for one month? a.0.5 lb b.2 lbs c.3 lbs d.4 lbs The feeling of satisfaction resulting from consumption of a meal is termed a.satiety. b.appetite. c.postabsorptive hunger. d.resting postabsorptive increment. Copyright 2005 Wadsworth Group, a division of Thomson Learning

Opening Quiz What is the most satiating macronutrient? a.Fat b.Water c.Protein d.Carbohydrate What fraction of the day's energy expenditure of the average person is represented by the basal metabolism? a.about 1/10 b.up to 1/2 c.about 2/3 d.over 9/10 Copyright 2005 Wadsworth Group, a division of Thomson Learning

Opening Quiz What is the major factor that determines metabolic rate? a.Age b.Gender c.Amount of fat tissue d.Amount of lean body tissue An index of a person's weight in relation to height is called a.body mass index. b.height to weight index. c.ideal body weight index. d.desirable body weight index. Copyright 2005 Wadsworth Group, a division of Thomson Learning

Opening Quiz In what region of the body is the storage of excess body fat associated with highest risks for cardiovascular disease and diabetes? a.Neck b.Abdomen c.Hips and thighs d.Arms and shoulders Adverse side effects of typical low-carbohydrate diets include all of the following except a.fatigue. b.nausea. c.constipation. d.high blood pressure. Copyright 2005 Wadsworth Group, a division of Thomson Learning

Opening Quiz According to body mass index values, what fraction of the U.S. adult population is considered overweight? a.1/10 b.1/6 c.1/3 d.1/2 What is the most important single contributor to the obesity problem in the United States? a.High-fat diets b.Physical inactivity c.Environmental factors d.Overabundance of foods Copyright 2005 Wadsworth Group, a division of Thomson Learning

Opening Quiz What is a safe rate of weight loss on a long-term basis for most overweight people? a lbs/week b.3-4 lbs/week c.5% body weight per month d.10% body weight per month What is the best approach to weight loss? a.Avoid foods containing carbohydrates. b.Eliminate all fats from the diet and decrease water intake. cGreatly increase protein intake to prevent body protein loss. dReduce daily energy intake and increase energy expenditure. Copyright 2005 Wadsworth Group, a division of Thomson Learning

Opening Quiz As a general rule, what minimum number of kcalories per day is necessary to assure nutritional adequacy in an eating plan for reducing body weight? a.500 b.800 c.1200 d.1600 Approximately what percentage of overweight people who intentionally lose weight are able to maintain the weight loss for at least 5 years? a.20 b.40 c.60 d.80 Copyright 2005 Wadsworth Group, a division of Thomson Learning

Food Intake Hunger Appetite Satiation Satiety Copyright 2005 Wadsworth Group, a division of Thomson Learning

Energy Balance and Body Composition Copyright 2005 Wadsworth Group, a division of Thomson Learning Studying = 1 or 2 kcalories/minute

Energy Balance Copyright 2005 Wadsworth Group, a division of Thomson Learning

Food Composition Bomb calorimeter Copyright 2005 Wadsworth Group, a division of Thomson Learning

Food Composition Direct calorimetry vs. indirect calorimetry Physiological fuel value Copyright 2005 Wadsworth Group, a division of Thomson Learning

Food Intake Hunger Appetite Satiation Satiety Copyright 2005 Wadsworth Group, a division of Thomson Learning

Food Intake Copyright 2005 Wadsworth Group, a division of Thomson Learning

Food Intake Overriding hunger and satiety –Stress eating Sustaining satiation and satiety –satiating Copyright 2005 Wadsworth Group, a division of Thomson Learning

Sustaining satiation and satiety –lower-fat foods can be eaten in larger portions for the same number of kcalories Copyright 2005 Wadsworth Group, a division of Thomson Learning Food Intake

Hypothalamus –Neuropeptide Y Copyright 2005 Wadsworth Group, a division of Thomson Learning

Thermogenesis Basal thermogenesis Exercise-induced thermogenesis Diet-induced thermogenesis Adaptive thermogenesis Copyright 2005 Wadsworth Group, a division of Thomson Learning

Components of Energy Expenditure Copyright 2005 Wadsworth Group, a division of Thomson Learning

Components of Energy Expenditure Basal metabolism Basal metabolic rate (BMR) Resting metabolic rate (RMR) Copyright 2005 Wadsworth Group, a division of Thomson Learning

Components of Energy Expenditure Physical activity Copyright 2005 Wadsworth Group, a division of Thomson Learning

Components of Energy Expenditure Thermic effect of food (TEF) Diet-induced thermogenesis (DIT) Copyright 2005 Wadsworth Group, a division of Thomson Learning

Estimating Energy Requirements Gender Growth Age Copyright 2005 Wadsworth Group, a division of Thomson Learning

Estimating Energy Requirements Physical activity Body composition Body size Copyright 2005 Wadsworth Group, a division of Thomson Learning

Body Weight, Body Composition, and Health Body composition Body weight = fat + lean tissue (including water) Copyright 2005 Wadsworth Group, a division of Thomson Learning

Defining Healthy Body Weight Copyright 2005 Wadsworth Group, a division of Thomson Learning The criterion of fashion: BMI of Miss America

Copyright 2005 Wadsworth Group, a division of Thomson Learning

Defining Healthy Body Weight The criterion of health Body mass index (BMI) =weight (kg)/height (m) 2 Copyright 2005 Wadsworth Group, a division of Thomson Learning

BMI Values Used to Assess Weight

Distribution of Body Weights in U.S. Adults Copyright 2005 Wadsworth Group, a division of Thomson Learning

Body Fat and Its Distribution Copyright 2005 Wadsworth Group, a division of Thomson Learning

Body Fat and Its Distribution Some people need less body fat Some people need more body fat Copyright 2005 Wadsworth Group, a division of Thomson Learning

Body Fat and Its Distribution Fat distribution –Intra-abdominal fat –Central obesity Copyright 2005 Wadsworth Group, a division of Thomson Learning

Body Fat and Its Distribution Waist circumference Copyright 2005 Wadsworth Group, a division of Thomson Learning

Body Fat and Its Distribution Other measures of body composition –Fatfold measure –Hydrodensitometry –Bioelectrical impedance Copyright 2005 Wadsworth Group, a division of Thomson Learning

Body Fat and Its Distribution Other measures of body composition –Air displacement plethysmography –Dual energy X-ray absorptiometry (DEXA) Copyright 2005 Wadsworth Group, a division of Thomson Learning

Methods Used to Assess Body Fat

Health Risks Associated With Body Weight and Body Fat Health risks of underweight Health risks of overweight Copyright 2005 Wadsworth Group, a division of Thomson Learning

BMI and Mortality

Health Risks Associated With Body Weight and Body Fat Cardiovascular disease Diabetes Copyright 2005 Wadsworth Group, a division of Thomson Learning

Cancer Fat and fit versus sedentary and slim Copyright 2005 Wadsworth Group, a division of Thomson Learning

The Latest and Greatest Weight-Loss Diet - Again The claims and truths of diet fads Copyright 2005 Wadsworth Group, a division of Thomson Learning

The Latest and Greatest Weight-Loss Diet - Again High-protein, low carbohydrate diets –The diet’s appeal Copyright 2005 Wadsworth Group, a division of Thomson Learning

The Latest and Greatest Weight-Loss Diet - Again High-protein, low carbohydrate diets –Don’t count kcalories –Satisfy hunger –Follow a plan –Limit choices Copyright 2005 Wadsworth Group, a division of Thomson Learning

The Latest and Greatest Weight-Loss Diet - Again High-protein, low carbohydrate diets –Too much fat –Too much protein –Too little everything else –The body’s perspective Copyright 2005 Wadsworth Group, a division of Thomson Learning

Weight Management Overweight and Underweight Copyright 2005 Wadsworth Group, a division of Thomson Learning

Increasing prevalence of obesity (BMI of 30 or greater) among U.S. adults

Fat Cell Development Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fat Cell Metabolism Lipoprotein lipase (LPL) Set-point theory Hyperplastic obesity Hypertrophic obesity Copyright 2005 Wadsworth Group, a division of Thomson Learning

Causes of Obesity Genetics –Leptin –Ghrelin –PYY Copyright 2005 Wadsworth Group, a division of Thomson Learning

Causes of Obesity Genetics –Uncoupling proteins White body fat Brown body fat Copyright 2005 Wadsworth Group, a division of Thomson Learning

Causes of Obesity Environment –Gene pool –Overeating –Physical inactivity Copyright 2005 Wadsworth Group, a division of Thomson Learning

Health Risks Overweight in good health Obese or overweight with risk factors Obese or overweight with life- threatening-condition Copyright 2005 Wadsworth Group, a division of Thomson Learning

Perceptions And Prejudices Social consequences Psychological problems Copyright 2005 Wadsworth Group, a division of Thomson Learning

The Psychology of Weight Cycling

Dangerous Interventions Fad diets Over-the-counter drugs –Benzocaine –Phenylpropanolamine Copyright 2005 Wadsworth Group, a division of Thomson Learning

Dangerous Interventions Herbal products and dietary supplements –St. John’s wort Serotonin Copyright 2005 Wadsworth Group, a division of Thomson Learning

Dangerous Interventions Other gimmicks –Cellulite Copyright 2005 Wadsworth Group, a division of Thomson Learning

Aggressive Treatments Of Obesity Clinically severe obesity Drugs –Sibutramine –orlistat Copyright 2005 Wadsworth Group, a division of Thomson Learning

Surgical Procedures Copyright 2005 Wadsworth Group, a division of Thomson Learning

Weight-Loss Strategies Reasonable goals vs. expectations Copyright 2005 Wadsworth Group, a division of Thomson Learning

Weight-Loss Strategies Eating plans –Be realistic about energy intake –Emphasize nutritional adequacy –Eat small portions –Lower energy density –Remember water –Focus on complex carbohydrates –Choose fats sensibly –Watch for empty kcalories Copyright 2005 Wadsworth Group, a division of Thomson Learning

Weight-Loss Strategies Copyright 2005 Wadsworth Group, a division of Thomson Learning

Weight-Loss Strategies Copyright 2005 Wadsworth Group, a division of Thomson Learning Food guide pyramid for a 1600-kcalorie diet

Energy Density Selecting grapes with their high water content instead of raisins increases the volume and decreases the energy intake Copyright 2005 Wadsworth Group, a division of Thomson Learning

Energy Density Even at the same weight and similar serving sizes, the fiber-rich broccoli delivers twice the fiber of the potatoes for about one-fourth the energy. Copyright 2005 Wadsworth Group, a division of Thomson Learning

Energy Density By selecting the low-fat version, a person can enjoy the same amount of tuna for fewer calories. Copyright 2005 Wadsworth Group, a division of Thomson Learning

Energy Density Copyright 2005 Wadsworth Group, a division of Thomson Learning

Weight-Loss Strategies Physical activity –Activity and energy expenditure –Activity and metabolism –Activity and body composition –Activity and appetite control –Activity and psychological benefits –Choosing activities –Spot reducing Copyright 2005 Wadsworth Group, a division of Thomson Learning

Weight-Loss Strategies Physical activity –Activity and energy expenditure –Activity and metabolism –Activity and body composition –Activity and appetite control –Activity and psychological benefits –Choosing activities –Spot reducing Copyright 2005 Wadsworth Group, a division of Thomson Learning

Weight-Loss Strategies Behavior and attitude –Behavior modification –Become aware of behaviors –Change behaviors –Personal attitude –Support groups Copyright 2005 Wadsworth Group, a division of Thomson Learning

Weight-Loss Strategies Copyright 2005 Wadsworth Group, a division of Thomson Learning

Weight-Loss Strategies Weight maintenance Prevention Public health programs Copyright 2005 Wadsworth Group, a division of Thomson Learning

Weight-Loss Strategies Copyright 2005 Wadsworth Group, a division of Thomson Learning

Weight-Loss Strategies Copyright 2005 Wadsworth Group, a division of Thomson Learning

Underweight Problems of underweight Copyright 2005 Wadsworth Group, a division of Thomson Learning

Underweight Copyright 2005 Wadsworth Group, a division of Thomson Learning

Food guide pyramid for a 2800-kilocalorie diet

Eating Disorders The female athlete triad Copyright 2005 Wadsworth Group, a division of Thomson Learning

Eating Disorders Other dangerous practices of athletes –Muscle dysmorphia Copyright 2005 Wadsworth Group, a division of Thomson Learning

Eating Disorders Copyright 2005 Wadsworth Group, a division of Thomson Learning

Eating Disorders Copyright 2005 Wadsworth Group, a division of Thomson Learning

Anorexia Nervosa Copyright 2005 Wadsworth Group, a division of Thomson Learning

Anorexia Nervosa Copyright 2005 Wadsworth Group, a division of Thomson Learning

Bulimia Nervosa Copyright 2005 Wadsworth Group, a division of Thomson Learning

Bulimia Nervosa Copyright 2005 Wadsworth Group, a division of Thomson Learning

Bulimia Nervosa Copyright 2005 Wadsworth Group, a division of Thomson Learning

Bulimia Nervosa Copyright 2005 Wadsworth Group, a division of Thomson Learning

Bulimia Nervosa Copyright 2005 Wadsworth Group, a division of Thomson Learning

Eating Disorders Binge-eating disorder Eating disorders in society Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fitness Physical Activity, Nutrients, And Body Adaptations Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fitness Sedentary Physical activity –Exercise Copyright 2005 Wadsworth Group, a division of Thomson Learning

Benefits Of Fitness Restful sleep Nutritional health Optimal body composition Optimal bone density Copyright 2005 Wadsworth Group, a division of Thomson Learning

Benefits Of Fitness Resistance to colds and other infectious diseases Low risks of some types of cancers Strong circulation and lung function Copyright 2005 Wadsworth Group, a division of Thomson Learning

Benefits Of Fitness Low risk of cardiovascular disease Low risk of type 2 diabetes Reduced risk of gallbladder disease in women Copyright 2005 Wadsworth Group, a division of Thomson Learning

Benefits Of Fitness Low incidence and severity of anxiety and depression Strong self-image Long life and high quality of life in the later years Copyright 2005 Wadsworth Group, a division of Thomson Learning

Physical Activity Pyramid

Developing Fitness Guidelines for physical fitness –Type of activity –Frequency –Intensity –Duration Copyright 2005 Wadsworth Group, a division of Thomson Learning

Developing Fitness Flexibility Muscle strength and endurance Cardiorespiratory endurance Copyright 2005 Wadsworth Group, a division of Thomson Learning

Developing Fitness Conditioning –Training Overload principle Copyright 2005 Wadsworth Group, a division of Thomson Learning

Developing Fitness Body’s response to physical activity –Hypertrophy vs. atrophy Copyright 2005 Wadsworth Group, a division of Thomson Learning

Developing Fitness Exercise –Warm-up and cool-down –Cautions on starting Weight training Copyright 2005 Wadsworth Group, a division of Thomson Learning

Cardiorespiratory Endurance Aerobic activity –VO 2 max Cardiorespiratory conditioning –Cardiac output Copyright 2005 Wadsworth Group, a division of Thomson Learning

Cardiorespiratory Endurance Muscle conditioning Balanced fitness program Copyright 2005 Wadsworth Group, a division of Thomson Learning

Delivery Of Oxygen To Muscles Copyright 2005 Wadsworth Group, a division of Thomson Learning

The Energy Systems Copyright 2005 Wadsworth Group, a division of Thomson Learning

Anaerobic exercise Aerobic exercise

Glucose Use Diet affects glycogen storage and use Copyright 2005 Wadsworth Group, a division of Thomson Learning

Glucose Use Intensity of activity affects glycogen use Lactic acid Duration of activity affects glycogen use Copyright 2005 Wadsworth Group, a division of Thomson Learning

Glucose Use Glucose depletion –Carbohydrate loading Glucose during activity Copyright 2005 Wadsworth Group, a division of Thomson Learning

Glucose Use Glucose after activity Training affects glycogen use Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fat Use Recommendations for endurance athletes –20% - 30% of energy intake from fat Dietary fat vs. body fat stores Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fat Use Duration of activity affects fat use Intensity of activity affects fat use Training affects fat use Copyright 2005 Wadsworth Group, a division of Thomson Learning

Protein Use Protein used in muscle building Protein used as fuel Diet affects protein use during activity Copyright 2005 Wadsworth Group, a division of Thomson Learning

Protein Use Intensity and duration of activity affect protein use during activity Training affects protein use Copyright 2005 Wadsworth Group, a division of Thomson Learning

Protein Use Copyright 2005 Wadsworth Group, a division of Thomson Learning

Vitamins And Minerals Supplements Vitamin E Copyright 2005 Wadsworth Group, a division of Thomson Learning

Vitamins And Minerals Iron –Iron deficiency Iron-deficiency anemia –Sports anemia –Iron recommendations for athletes Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fluids And Electrolytes Fluid losses via sweat Hyperthermia –Heat stroke Hypothermia Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fluids And Electrolytes Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fluids And Electrolytes Electrolyte losses and replacement Hyponatremia Copyright 2005 Wadsworth Group, a division of Thomson Learning

Fluids And Electrolytes Poor beverage choices –Caffeine –Alcohol Copyright 2005 Wadsworth Group, a division of Thomson Learning

Choosing A Diet Water Nutrient density Carbohydrate Protein Copyright 2005 Wadsworth Group, a division of Thomson Learning

Choosing A Diet Copyright 2005 Wadsworth Group, a division of Thomson Learning

Choosing A Diet Pregame meals Copyright 2005 Wadsworth Group, a division of Thomson Learning

Choosing A Diet Postgame meals Copyright 2005 Wadsworth Group, a division of Thomson Learning

Supplements Ergogenic aids Protein powders Amino acid supplements Copyright 2005 Wadsworth Group, a division of Thomson Learning

Supplements Ergogenic aids Protein powders Amino acid supplements Copyright 2005 Wadsworth Group, a division of Thomson Learning

Supplements Carnitine Chromium picolinate Complete nutrition supplements Copyright 2005 Wadsworth Group, a division of Thomson Learning

Supplements Creatine Caffeine Oxygenated water Copyright 2005 Wadsworth Group, a division of Thomson Learning

Supplements DHEA and androstenedione Human growth hormone = hGH Copyright 2005 Wadsworth Group, a division of Thomson Learning