1. PATH TO MAINTAINING A HEALTHY WEIGHT
SPORTS MEDICINE
PATH TO MAINTAINING A HEALTHY WEIGHT
HEALTHY
WEIGHT

2. Predict
Daily, adult males need to consume around ________calories and adult females around ________.
However, an Olympic Athlete needs to consume between _______ and _______ calories daily.
Eating less than _______ calories a day can
be dangerous.
15. Predict
teacher groups students
teacher reads a scenario
teacher asks the groups to predict the outcome
teacher has the individual student respond or may have the group designate a scribe to write their group’s response
teacher has groups share while the other groups compare/contrast their responses or teacher collects the writings 2

3. Eating less than 1200 calories a day can be dangerous.
ANSWERS
Daily, adult males need to consume around 2500 calories and adult females around 2000.
However, an Olympic Athlete needs to consume between 4000 and 6000 calories daily.
Eating less than 1200 calories a day can
be dangerous.

4. Objectives
Calculate amount of calories to maintain, lose, or gain weight.
2. Calculate BMI
3. Determine healthy ways to lose and gain weight.

5. Terminology
Calorie—measurement of the _________________________ in the food we eat.
Metabolism—process by which the body breaks down substances and gets energy from food
BMI— measure of body _____________________ relative to _______________________.
Overweight---heavier than the standard weight range for your height
Obese---having an excess of body fat, serious health risks
Underweight---below the standard weight range for your height, also carries health risks

6. Calorie E N R G Y
Measurement of the potential heat energy in the food we eat
Amount of energy expended in raising the temperature of __________________ of water ___________________________ Celsius
Provide the ____________________ your body needs for activities such as walking, doing chores, and playing sports
You can find calories in protein, carbohydrate, and fats
HEAT

7. Nutrients Calorie Content
1 gram of protein = _____ calories
1 gram of carbohydrate = _____ calories
1 gram of fat = _____ calories

8. Time to apply…
Calculate how many calories you are consuming if you have a snack that has the following:
3 grams of fat
7 grams of carbohydrate
5 grams of protein
2. Whiteboards/Slates
student writes answer or solution to a question posed by the teacher
teacher solicits all students to show at the same time
teacher gives feedback to the students

9. How do you know how many calories are in foods?
I. Read labels III. Reference guides--
II. I-Phone Apps
Fooducate.Ltd.
MyFitnessPal.com
FitNow

10. READING LABELS

11. How many calories do I need?
Basal Metabolic Rate & Daily Caloric Expenditure

12. Metabolism—Fast or Slow?
The process by which the body breaks down substances and gets ________________ from food
_____________________ the food you eat into fuel
________________ calories = 1 pound of body fat
Example: if you consume _________ fewer calories than you use every day, you will lose 1 pound per week.

13. CALCULATE YOUR daily calorie requirement
Use the formula on your note-taker
to calculate your daily requirements to maintain your weight.
How many calories should you eat daily to lose one pound in a week?
How many calories should you eat daily to gain one pound in a week?

14. Calories Requirements for Teens
TEENAGE GIRLS
if sedentary/not active
if moderately active
if active
if very active
TEENAGE BOYS
• if
sedentary/not active
• if
moderately active
• if active
• if very
active

15. A measure of body weight relative to height.
Overweight - heavier than the standard weight range for your height
Obese - having an excess of body fat, serious health risks
Underweight - below the standard weight range for your height, also carries health risks
Body Mass Index (BMI)
A measure of body weight relative to height.
By calculating your BMI you can determine if you’re overweight, obese, or underweight

16. Calculate Your BMI
Write your BMI down on note-taker. Are you at a healthy weight or not?

17. Healthy Ways to Lose Weight
Choose nutritional foods: fruits, vegetables and whole grains that have fewer calories
Watch portion sizes: stick to recommended portion sizes for each food groups
Avoid foods that are high in fats and added sugars: fast foods, candy, soda
Enjoy your favorite foods in moderation: enjoy a small scoop of ice cream less often.

18. More Healthy Ways to Lose Weight
Be active: walking, yard work, dancing, swimming, bicycling, etc.
Tone your muscles: muscle tissue takes more calories to maintain than fat, but increasing your muscle mass means that your body will use more calories
Stay hydrated: drink between 8 to 12 cups of day, cup = 8 ounces

19. Healthy Ways to Gain Weight
Select foods from the five major food groups that are higher in calories
Choose higher-calorie, nutrient-rich food: nuts, dried fruits, cheese, and avocados
Eat nutritious snacks: enjoy more often to increase your daily calorie intake
Get regular physical activity: activity will ensure that most of the weight you gain is muscle rather than fat