Energy, Exercise & Weight Control

8/14/2019 Energy, Exercise & Weight Control

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Physical Activity,Physical Activity,

Exercise, Fitness, EnergyExercise, Fitness, Energy

and Weight Controland Weight Control


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Physical ActivityPhysical Activity

The term physical activity describes many forms

of movement, including activities that involve the

large skeletal muscles.

Activities that involve the small skeletal muscles(e.g. playing board games, drawing, writing) are

important, but they do not provide the health

benefits of activities that involve the large skeletal

muscles and require substantial energyexpenditure.


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Physical activity is defined by itsPhysical activity is defined by its

duration, intensity, and frequencyduration, intensity, and frequency

Duration is the amount of

time spent participating in a

physical activity session

Intensity is the rate ofenergy expenditure

Frequency is the number of

physical activity sessions

during a specific time period

(e.g. one week).


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Types of Physical ActivityTypes of Physical Activity

Aerobic- light to vigorous-intensityphysical activity that requires more oxygenthan sedentary behavior and thuspromotes cardiovascular fitness and otherhealth benefits (e.g., jumping rope, biking,swimming, running; playing soccer,basketball, or volleyball).

Anaerobic intense physical activity thatis short in duration and requires abreakdown of energy sources in theabsence of sufficient oxygen. Energysources are replenished as an individualrecovers from the activity. Anaerobicactivity (e.g., sprinting during running,swimming, or biking) requires maximalperformance during the brief period.

Lifestyle physical activity typicallyperformed on a routine basis (e.g., walking,climbing stairs, mowing or raking theyard), which is usually light to moderate in

intensity.

Physical activity play play activity thatrequires substantial energy expenditure(e.g., playing tag, jumping rope).

Play activity with flexible rules,

usually self-selected, for the purpose ofhaving fun.

Sports physical activity that involvescompetition, scorekeeping, rules, and an

outcome that cannot be predetermined. Thereare two categories of sports: individual and

Weight-bearing physical activity thatrequires people to move their own

weight.


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ExerciseExercise

Exercise consists of activities

that are planned and

structured, and that maintain

or improve one or more of the

components of physical fitness.

Physical activity suggests a

wide variety of activities that

promote health and well-being.

Exercise is often associated

with fitness maintenance or

improvement only.


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Types of ExerciseTypes of ExerciseCalisthenics. Isotonic muscle-fitnessexercise that overloads muscles byforcing the muscles to work at a

higher level than usual.

Flexibility (Stretching). Exercisedesigned to stretch muscles andtendons to increase joint flexibility or

range of motion. Specific flexibilityexercises need to be done for eachpart of the body.

Isokinetic. Muscle-fitness exercise inwhich the amount of force equals the

amount of resistance, so that nomovement occurs.

Isotonic. Muscle-fitness exercise inwhich the amount of force exerted is

constant throughout the range ofmotion, including muscle shortening(concentric contractions), and musclelengthening (eccentric contractions).

Muscle-fitness. Exercise designed tobuild muscle strength and enduranceby overloading the muscles; also calledprogressive resistance exercise (PRE).Common forms of muscle fitness

exercise include isokinetic, isometric,and isotonic.


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What are the benefits ofWhat are the benefits of

exercise?exercise?

Identify how exercise improves

your body and mind.


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A. Improves your moodA. Improves your mood

and stimulates the brain.and stimulates the brain.


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B. Reduces your risk ofB. Reduces your risk of

heart disease.heart disease.


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C. Increases your muscleC. Increases your musclestrength and tone.strength and tone.


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D. Improves yourD. Improves yourcirculation.circulation.


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E. Strengthens your bonesE. Strengthens your bones

and increases jointand increases jointflexibility.flexibility.


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F. Improves digestion andF. Improves digestion and

fat metabolism.fat metabolism.


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G. Increases yourG. Increases your

respiratory capacity.respiratory capacity.


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FitnessFitness

Participating in physical activity is beneficial topeople of all ages. Physical activity contributes to

fitness, a state in which peoples healthcharacteristics and behaviors enhance the qualityof their lives.


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Energy

Is the ability to do work

It is measured in kcalories


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Three Major ways in which cellsThree Major ways in which cells

use energyuse energy Basal metabolism

Voluntary physical activity

Dietary-induced thermogenesis


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Basal MetabolismBasal Metabolism

Is the cellular activity required to maintain life

Asleep or awake, basal metabolic energy performs

these vital functions

Thermogenesis the heat our bodies generate to keepus warm

Movement involuntary muscle work

Electric work nerve signals

Chemical work purification, enzyme synthesis, and

tissue repair


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Voluntary physical activityVoluntary physical activity

Exercising

Doing any kind of physical labor


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DietaryDietary

Induced thermogenesis

We digest and absorb foods


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Body TypesBody Types

Ectomorph long and lean

Mesomorph solid and muscular

Endomorph soft and rounded


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Fat DistributionFat Distribution

Android obesity is the term used to

describe the typical pattern of male fat

distribution, which is characterized by a

large abdominal fat deposit with small hips,

buttocks and thighs

Gynecoid obesity is the typical female fat

pattern, and is characterized by large hips,buttocks, and thighs with a small abdomen


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Eating DisorderEating Disorder

Obesity body weight 20% or more above

normal for height

Bulimia a binge/purge disorder

Anorexia Nervosa self imposed starvation

Baryophobia purposeful underfeeding of

a child by a parent who has a phobia aboutfat


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Weight Control: Finding aWeight Control: Finding a

Healthy BalanceHealthy Balance Diet: an individual prescribed course of

food 2 Kinds Crash dieting the quick way of dieting

that allows the body to loose 30 pounds in 6weeks

Yo-yo dieting refers to the pattern ofpeople who repeatedly lose and regainweight

Di C i (H i M h d)


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Dietary Computation (Hanwi Method)

Where:

Male 50 = 106 lbs + 6 lbs in increase per inchFemale 50 = 100 lbs + 6 lbs in increase per inch

Levels for General Activity (Standard)

Activity Kcal per Kg per day

Bed Patient 25

Very Light 30

Light 35

Moderate 40

Very Active 45

Exceptional/Extraneous 50


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Example: 55 man, moderate activity

1. DBW (Desired Body Weight)

5 ft. = 106 lbs

5 inches x 6 = 30 lbs

Total = 136 lbs / 2.2 = 62kgs

2. TER (Total Energy Requirement)

62 kgs x 40 = 2480 kcal/day


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Where:

Carbohydrates = 2480 x 60% = 1488 kcal / 4 = 372 gProtein = 2480 x 15% = 372 kcal / 4 = 93 g

Fats = 2480 x 25% = 620 kcal / 9 = 69 g

Note: Standard Formula TER

Carbohydrates 1 g = 4 kcal 50 60 %

Protein 1 g = 4 kcal 10 15 %

Fats 1 g = 9 kcal 20 25 %


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Why Diets Dont WorkWhy Diets Dont Work

Diets are temporary

They dont deal with the needs to exercise

They tend to overlook emotional factors Dieters develop unrealistic weight loss goals

They are so high in kcalories that they make

it hard to lose weight


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Solutions to a Balanced LifestyleSolutions to a Balanced Lifestyle

Cultivating awareness

Sustaining dieting motivation

Avoid temptations Developing new eating habits

Learning to enjoy

Strategies for modifying energy output


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Cultivating awarenessCultivating awareness

DosDos Identify the factors that contribute to your

overeating Keep food intake diary for several days

Familiarize yourself with appropriateserving sizes

Learn to eat only when you are truly

hungry Learn to give yourself the chance to feel full Chew you food thoroughly, put your fork

down between bites


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Cultivating awarenessCultivating awareness

DontsDonts Eat while standing up

Eat out of storage containers

Eat while doing other things


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Sustaining dieting motivationSustaining dieting motivation

DosDos If you are moderately overweight, take an

unflattering photo of yourself on your refrigeratoron any place where you keep your favorite snackfood

On the refrigerator, put a list of your favoritehigh-kcalorie snack foods and the amount of timeyou would have to exercise to burn off thesekcalories

Set realistic food goals Reward yourself Look for other ways to measure improvement


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Sustaining dieting motivationSustaining dieting motivation

DontsDonts Replace meals with diet drink or bars

Measure success only according to weight

loss

Get discouraged and give up


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Avoid temptationsAvoid temptations

DosDos Make a list before grocery shopping and stick to it!

Keep the Food Guide Pyramid in mind when planningmeals and shopping

Learn to stop on the edges of the grocery store

Go through the cabinets in your house and get rid ofthe high-kcalorie, low nutrient density foods

Try freezing candies and baked goods so that they willbe less palatable

If possible, avoid walking through the kitchen as oftenas you move from one end of your house to the other


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Avoid temptationsAvoid temptations

DontsDonts Grocery shop while hungry

Indulge in food samples at the grocery store

Eat anything out of a package that is largerthan your hand


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Developing new eating habitsDeveloping new eating habits Learn to eat regular meal

Keep plenty of high fiber Service a platter of raw vegetables with low calorie dip

or assorted fruits with meals to help take the edge of

hunger

Carry an emergency snack

Drink a glass of water or other low kcalorie beverage

just before eating

Drink plenty of water or the low kcalorie fluids

throughout the day

Plan ahead before you go out to eat

Eat a small, low kcalorie snack before going out


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Learning to enjoyLearning to enjoy

Invest in one or two good light cuisine

cookbooks

Pay attention to aesthetics

Consider buying small dinner dishes or

serve food on salad plates

Consider the impact of color on your eating

habits


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Strategies for modifying energyStrategies for modifying energy

outputoutput Establish a regular aerobic program

Include weight training program

Stay active while sedentary Choose the road to most resistance

Find an exercise buddy

Select activities you enjoy and fit easily intoyour lifestyle

Energy, Exercise & Weight Control

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