LESSON 7.2 S.JETT, NBCT MONTEVALLO MIDDLE FITNESS FOR LIFE – CORBIN & LINDSEY PHYSICAL ACTIVITY: Controlling Body Fatness

Health Goal A major health goal is to help Americans achieve and maintain an acceptable level of body fat throughout life. We will talk about the FIT formula for fat control and activities for gaining weight or losing fat.

It’s all about BALANCE Balancing caloric intake with expenditure is the key to maintaining an ideal body fatness. One way to lose weight is to take in less calories than your body needs or uses. It will start to use up your stored fat. A pound of fat equals 3,500 calories. You can also burn more calories than you consume to lose fat. So, if you have overindulged with your intake, you need to make sure to work extra hard to burn it off.

Gaining weight Both diet and exercise play an important role in maintaining an ideal body fatness. Strength and muscular exercises can help you gain weight. Since PA burns more calories, you have to consume more calories to gain weight. You do not need to do protein supplements or special diets to gain weight. You only need to eat a well-balanced diet that contains an increased number of calories.

FIT Formula Frequency with eating – Eat 3 regular meals or 4-5 small meals. Regular, controlled eating is best for losing fat and not skipping meals. Frequency with PA – Daily PA is the best way to lose fat. Short or irregular PA does little to control fat. Intensity with diet – To lose a pound of fat, you must eat 3,500 less calories and v.v. to gain. Intensity with PA – To lose a pound you must use 3,500 calories and v.v. to gain. Time – Neither diet or PA can result in quick fat loss. No more than 1-2 lbs. / week is recommended.

Energy Expenditure Chart Pg. 97 – Estimation of Calories burned in PA

PA and Fat Loss A combination of PA and eating fewer calories is the best way to lose fat. Research shows that a person who reduces calorie intake without increasing PA will lost both fat and muscle. What types of PA are better for fat loss? Lifestyle Aerobic Active sports MS, ME

Facts about Fat Loss No matter what your body is like now, PA and proper diet will help you control body fat. When you are fit, you look better, feel better, and have fewer health problems. Any exercise that causes the body to burn calories will cause a decrease in body fat. Specific exercises does not cause one area to decrease in body fat. Most obese people eat too much, do too little or both. With regular PA, you can lose body fat over time even if you keep the same caloric intake. Fat lost through PA stays off longer than through dieting alone.

Fiction about Fat Loss Exercise can not be effective for fat loss. Exercises causes you to over eat. Most overfat people have glandular problems. You can spot reduce by exercising that specific body part.

Review 1. Explain how to use the FIT formula to control body fatness. 2. How does PA help control body fat?