1. Concepts of Physical Fitness 14e1 Presentation Package for Concepts of Physical Fitness Managing Diet and Activity for Healthy Body Fatness Various management strategies for eating and performing physical activity are useful in achieving and maintaining optimal body composition.

2. “We’re raising our children the way we raise calves for veal - keep them in boxes, feed them too much, and allow them no exercise.” Rich Killingsworth Center for Disease Control and Prevention

3. Concepts of Physical Fitness 14e3 Creeping Obesity Physical activity decreases and leads to a decrease In metabolic rate. If energy expenditure drops more than energy intake, weight gain will occur.

4. Concepts of Physical Fitness 14e4 Pounds of Weight American’s Want to Lose

5. Concepts of Physical Fitness 14e5 Factors Influencing Weight & Fat Control Heredity / Genetics Heredity / Genetics Lifestyles Lifestyles Consumption of excess calories Consumption of excess calories Lack of regular physical activity Lack of regular physical activity Environment Environment Easy access to high calorie food makes it harder to eat properly Easy access to high calorie food makes it harder to eat properly Modern “conveniences” make activity less likely Modern “conveniences” make activity less likely

6. Concepts of Physical Fitness 14e6 Portion Distortion Click here to visit the “Portion Distortion ” demonstration visit www.nhlbi.nih.gov www.nhlbi.nih.gov

7. Concepts of Physical Fitness 14e7 Prevalence of Dieting 40% of all women 40% of all women 25% of all men 25% of all men Diet products are a 33 billion dollar industry.

8. Concepts of Physical Fitness 14e8 Almost All Diets are Unsuccessful 50% regain all weight within 2 years 50% regain all weight within 2 years 5-10% keep weight off permanently 5-10% keep weight off permanently Why do diets fail?

9. Concepts of Physical Fitness 14e9 Cycle of Dieting START DIET INITIAL MOTIVATION POSITIVE RESULTS TROUBLE WITH COMPLIANCE FAIL W / DIET BLAME SELF REGAIN INSPIRATION

10. Concepts of Physical Fitness 14e10 Yo-Yo Dieting Yo-Yo Dieting Increased resistance to weight loss Increased resistance to weight loss Increased efficiency of weight gain Increased efficiency of weight gain

11. Concepts of Physical Fitness 14e11 Problems with Fad Diets Weight loss is often water loss Weight loss is often water loss Supplements may be dangerous Supplements may be dangerous Diet may lack essential nutrients Diet may lack essential nutrients Metabolism may slow down if caloric intake is very low. Metabolism may slow down if caloric intake is very low. Most (if not all) simply do not work for people long term! Most (if not all) simply do not work for people long term!

12. Dangers of the Atkins Diet Low carb diets are not a panacea as is typically claimed but the extreme aspects of the Atkins diet are even more problematic. The diet may yield modest weight loss in the short term but long term studies show negative consequences.

13. Concepts of Physical Fitness 14e13 Problems with Appetite Suppressants Many people use non prescription appetite suppressants to control eating. Many people use non prescription appetite suppressants to control eating. Ephedrine related products have been found to be dangerous and have been banned by the FDA Ephedrine related products have been found to be dangerous and have been banned by the FDA Herbal equivalents (e.g. Ma Huang are not safe). Herbal equivalents (e.g. Ma Huang are not safe).

14. Concepts of Physical Fitness 14e14 Problems with Prescription Weight Control Pills Fenfluramine/phentermine (fen/phen ) Fenfluramine/phentermine (fen/phen ) Used in medicines such as Redux and Pondimin Used in medicines such as Redux and Pondimin Contributes to a form of valvular heart disease. Contributes to a form of valvular heart disease. Currently banned by the FDA Currently banned by the FDA Sibutramine Sibutramine Used in a product called Meridia. Used in a product called Meridia. Has been approved by the FDA but may raise blood pressure and lead to irregular heart beats. Has been approved by the FDA but may raise blood pressure and lead to irregular heart beats.

15. Concepts of Physical Fitness 14e15 Principles of Weight Control (A balance between intake and expenditure) EX IN IN > EX - Gain Weight IN = EX - Maintain Weight IN < EX -Lose Weight

16. Concepts of Physical Fitness 14e16 Guidelines for Losing Body Fat Need to create a caloric deficit (2 ways to do it!) Need to create a caloric deficit (2 ways to do it!) Eat less! Exercise more! Lab 15b info

17. Concepts of Physical Fitness 14e17 Lifestyle Approach! Healthy eating patterns Healthy eating patterns Regular activity patterns Regular activity patterns A simple AND effective method for long-term weight control.

18. Concepts of Physical Fitness 14e18 Healthy Eating Patterns Eating a variety of foods Eating a variety of foods Eating smaller, more frequent meals Eating smaller, more frequent meals Avoiding bingeing Avoiding bingeing Reducing fat intake Reducing fat intake Fat is calorically dense (high in calories) Fat is calorically dense (high in calories) Fat is more easily stored than carbohydrates or protein Fat is more easily stored than carbohydrates or protein Lab 15a info

19. Concepts of Physical Fitness 14e19 Healthy Eating Patterns continued Low “glycemic load” diets may be a more sensible alternative to low- carbohydrate diets. Low “glycemic load” diets may be a more sensible alternative to low- carbohydrate diets. Restrict “empty” calories. Restrict “empty” calories. Learn the difference between craving and hunger. Learn the difference between craving and hunger.

20. Concepts of Physical Fitness 14e20 Regular Activity Patterns Benefits of Exercise for Weight Control Benefits of Exercise for Weight Control Burns calories Burns calories Increases metabolism Increases metabolism Promotes greater fat loss Promotes greater fat loss Suppresses appetite Suppresses appetite What type of exercise is best? What type of exercise is best? Aerobic exercise Aerobic exercise Strength or muscle endurance exercise Strength or muscle endurance exercise Info on exercise and weight

21. Concepts of Physical Fitness 14e21 Weight Loss Calculations 1 pound of fat = 3500 calories Maximum weight loss should be no more than 1-2 pounds per week: 500 calories/day x 7 days/week = 3500 calories/week (1 pound) 1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)

22. Concepts of Physical Fitness 14e22 Guidelines for Gaining Muscle Mass Young people often have difficulty in gaining weight or muscle mass. Young people often have difficulty in gaining weight or muscle mass. Changes in the frequency and composition of meals are important to gain muscle mass. Changes in the frequency and composition of meals are important to gain muscle mass. Physical activity is important in gaining muscle mass. Physical activity is important in gaining muscle mass.

23. Concepts of Physical Fitness 14e23 Behavior Change Principles for Weight Control Set realistic behavioral goals Set realistic behavioral goals Moderation in behavior Moderation in behavior Consistency in behavior Consistency in behavior Social support Social support

24. Do You Know How Food Portions Have Changed in 20 Years? National Heart, Lung, and Blood Institute Obesity Education Initiative

25. BAGEL 20 Years Ago Today 140 calories 3-inch diameter How many calories are in this bagel?

26. 140 calories 3-inch diameter Calorie Difference: 210 calories 350 calories 6-inch diameter BAGEL 20 Years Ago Today

27. How long will you have to rake leaves in order to burn the extra 210 calories?* *Based on 130-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

28. If you rake the leaves for 50 minutes you will burn the extra 210 calories.* *Based on 130-pound person Calories In = Calories Out

29. CHEESEBURGER 20 Years Ago Today 333 calories How many calories are in today’s cheeseburger?

30. Calorie Difference: 257 calories 590 calories CHEESEBURGER 20 Years Ago Today 333 calories

31. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out How long will you have to lift weights in order to burn the extra 257 calories?* *Based on 130-pound person

32. If you lift weights for 1 hour and 30 minutes, you will burn approximately 257 calories.* *Based on 130-pound person Calories In = Calories Out

33. SPAGHETTI AND MEATBALLS 20 Years AgoToday 500 calories 1 cup spaghetti with sauce and 3 small meatballs How many calories do you think are in today's portion of spaghetti and meatballs?

34. Calorie Difference: 525 calories 1,025 calories 2 cups of pasta with sauce and 3 large meatballs 20 Years AgoToday 500 calories 1 cup spaghetti with sauce and 3 small meatballs SPAGHETTI AND MEATBALLS

35. How long will you have to houseclean in order to burn the extra 525 calories?* *Based on 130-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

36. *Based on 130-pound person If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.* Calories In = Calories Out

37. FRENCH FRIES 20 Years AgoToday 210 Calories 2.4 ounces How many calories are in today’s portion of fries?

38. 610 Calories 6.9 ounces Calorie Difference: 400 Calories FRENCH FRIES 20 Years AgoToday 210 Calories 2.4 ounces

39. How long will you have to walk leisurely in order to burn those extra 400 calories?* *Based on 160-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

40. *Based on 160-pound person If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.* Calories In = Calories Out

41. 85 Calories 6.5 ounces How many calories are in today’s portion? SODA 20 Years AgoToday

42. Calorie Difference: 165 Calories 250 Calories 20 ounces 85 Calories 6.5 ounces SODA 20 Years AgoToday

43. How long will you have to work in the garden to burn those extra calories?* *Based on 160-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

44. If you work in the garden for 35 minutes, you will burn approximately 165 calories.* *Based on 160-pound person Calories In = Calories Out

45. 320 caloriesHow many calories are in today’s turkey sandwich? TURKEY SANDWICH 20 Years AgoToday

46. Calorie Difference: 500 calories 820 calories320 calories TURKEY SANDWICH 20 Years AgoToday

47. How long will you have to ride a bike in order to burn those extra calories?* *Based on 160-pound person Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out

48. *Based on 160-pound person If you ride a bike for 1 hour and 25 minutes, you will burn approximately 500 calories.* Calories In = Calories Out

49. End of Portion Distortion Demo Return to Presentation