Exercise and nutrition Part 1

Learning goals We are learning the connection between nutrition, exercise and obesity. We are learning to connect fat loss and exercise. We are learning the risks associated with low caloric intake and exercise.

terms Overweight - excess amount of weight against a standard Obesity - excessive accumulation of body fat (about 30% of recommended body weight)

BMI = WEIGHT (KG) / HEIGHT2 (M2) Body mass index (BMI) widely used to assess the extent to which individuals are underweight or overweight calculated as the ratio of a person’s weight to the square of his or her height: BMI = WEIGHT (KG) / HEIGHT2 (M2) Generally: BMI of 25 to 30: overweight. BMI score of 30 or more: obese. BMI of 18.5 or lower: underweight.

Bmi Flaws does not distinguish between muscle mass and fat athletic individuals with heavy muscle mass could have BMI indicating they are obese not adjusted across population groups factors such as age and gender can make a big difference

Obesity in Canada doubled in less than thirty years 1 in every 4 is obese 59% of all Canadians are now either overweight or obese 26% of Canadian children are overweight or obese

Obesity in Canada more than 10 million adults (34 per cent of those over 18 years) will live with obesity by 2025 treating health problems caused by the excessive weight (heart disease, diabetes, liver disease and certain cancers) will cost roughly $33.7 billion each year

factors Activity Levels Diet Genetics Metabolism Environmental Social less manual labour, technology Environmental Social Psychological

Effect of Exercise on Fat loss/ Muscle Gain eliminating fat from your diet is NOT the most effective way of losing weight the total amount of calories consumed will determine whether or not most people will gain or lose weight if someone were to exceed the caloric need by 500 calories for 7 consecutive days their caloric gain for the week would be 3500 calories 500 calories x 7 days = 3500 calories

reducing calorie consumption and an increase of exercise would result in weight loss of 3500 calories 3500 calories = 1 pound of fat by losing weight you also could be losing tissues such as muscle to stop this from happening you should do resistance training

for those who do resistance training they may not notice any drop in weight, but may be losing body fat as an athlete or someone that does resistance training it is important to find out your body fat percentage and set realistic goals from there a gradual weight loss program ensures maximal fat loss but preserving muscle tissue

Should being underweight be a concern? for some people being underweight can be a serious health issue concern when they experience fatigue, frequent, illness, impaired concentration, intolerances to cold and apathy if someone obsesses over food and weight, voluntarily restricts food intake and takes part in excessive exercise, an eating disorder may be present and the individual needs to seek medical attention

Set point theory internal control mechanism for body fat individuals who are dieting become more obsessed with food as their body tries to regain its “set point” some evidence exercise contributes to a lower “set-point” level exercise also increases the amount of muscle mass, which increases RMR

Vicious cycle of dieting

Female Athlete Triad is a combination of disordered eating, amenorrhea and osteoporosis

Disordered eating if low energy diets persist one can experience: reduced immune function, decreased energy levels, and stunted growth in active women reproductive function and bone formation begin to be suppressed when energy availability is below 30%

Amenorrhea the absence of the menstrual period divided into 2 categories: primary amenorrhea is when a female hasn’t started menstruating by age 15 secondary amenorrhea is when a woman stops menstruating for more than 3 months consecutively exercise has no effect on the menstrual cycle occurs because the body doesn’t have enough energy left to sustain reproductive function

Low Bone Mass low energy availability suppresses estrogen and other metabolic hormones result is an increased rate of bone breakdown and prevention of bone formation bone mass in young adults is a major determinant of bone fractures later in life untreated menstrual disturbances and low energy availability can result in reduced bone mineral density and possibly osteoporosis

Learning goals We are learning the connection between nutrition, exercise and obesity. We are learning to connect fat loss and exercise. We are learning the risks associated with low caloric intake and exercise.