1 Fitness and Weight Management Chapter 39

2 Benefits of Fitness Body can work at its best Look good and feel well Strength to handle mental and emotional demands Better able to stay calm Relax when you need to

3 Correlation between adequate nutrition and mental alertness and health, as well physical health, has been indicated in studies. Children who are undernourished often have trouble concentrating in school

4 Chronic malnutrition, particularly protein deficiency, can result in permanent mental retardation Adults who do not eat properly tend to suffer from depression, irritability and apathy

5 Physical Benefits of Fitness See page 388 Figure 39.1 Lung capacity increased Blood pressure normal Heart increases in size and strength, etc

6 Cynthia, a full time receptionist, often feels tired and listless. She wonders how she could manage exercising on her schedule, especially when a day of office work and household tasks leave her work out. How do you see her situation? Is she really “too tired” to exercise?

7 Fitness promotes high self esteem Helps you stay healthy, think clearly, and feel confident

8 Achieving Fitness Good nutrition + regular fitness = fitness Regular exercise keeps your heart, lungs, and muscles healthy and helps you feel more energetic

9 Fitness & Exercise Strengthening exercises Help build strong muscles Improves your ability to perform all types of physical activity Prevents muscle injuries Weightlifting, push ups, and sit ups

10 Stretching Exercises Promote flexibility Prevents muscle pulls Set aside time to improve fitness Work out should begin with warm up activities

11 Healthy Body Weight Your height Taller a person more they weigh Your age Adults weight more than teens

12 Your gender Males generally weigh more Bone structure Larger frames usually weight more Look at the size of your wrist Large or small

13 Your body build Muscles weight more Muscles are denser than fat

14 Overweight VS Underweight Obese = weight at least 20% more than the healthy weight that is recommended by their physician Too much body fat High blood pressure, heart disease, certain cancers

15 Underweight Weight 15% less than the healthy weight recommended Body needs certain body fat and muscle to maintain good health

16 What Affects Weight? Basal metabolism Minimum amount of energy required to maintain the automatic functions of your body Breathing, blood circulation, maintenance of body temperature, cell growth and repair

17 Basal metabolism differs from person to person “fast” rate burn energy at a high rate Drastically lowering food intake can lower your metabolism

18 Exercise & Food Fewer calories you take in, more weight you lose Take in more calories, gain weight

19 Weight Management Healthiest approach is to develop both exercise and new eating habits Plan for wisest choices

20 Exercise Increase your activity level Vigorous activity burns calories and increases your metabolic rate for up to 12 hours after exercising

21 Losing Weight Be sure to get minimum of daily servings Choose low fat, low calorie foods Watch for foods that are low nutrient dense

22 Fat Diets Diets that promise quick and easy weight loss FTC fined Corta slim and others millions for false claims

23 Avoid diets that exclude one or more of the five food groups Go under 800 calories a day Avoid diet pills

24 Lose weight safety and effectively Lose slowly 1 to 2 lbs a week

25 Gaining Weight Plan meals around foods you like Eat more frequently Snack on hearty, nutritious foods Make sure you include all the food groups Take time to relax at meal times

26 Maintaining Your Weight Make healthy eating Regular exercise part of a permanent plan

27 Eating Disorders Extreme eating behaviors that can lead to serious health problems and even death More common among females than males Occur during teen and young adult years

28 For many people with anorexia nervosa, losing weight isn’t an end unto itself. It’s a way of showing and feeling control. Many anorexics have low self esteem and little self confidence. Dieting and being thin, which society tells them is an admirable goal—gives them a feeling of accomplishment.

29 Anorexia nervosa Eating disorder that involves an extreme urge to lose weight by starving oneself Drastically reduce amount of food they eat Increase amount of exercise they get Distorted self image when looking in a mirror

30 Bulimia Eating disorder that involves bouts of extreme overeating followed by attempts to get rid of the food eaten Bingeing = periods of overeating Use laxatives or throw up to get rid of it

31 Can be life threatening Should seek help soon Not easy to overcome but can be done

32 Changing Your Habits Teens take first step to lifelong program of healthy eating and exercise Think about simple changes Make it for life