OverVIEW!!! FUNNESS!

Seite 1

Body Mass Index (BMI) Interpretation:

<18.5....Underweight (increased risk of health problems

18.5-24.9...Normal

25-29.9...Overweight

30-39...Obese (increased risk of health problems)

>40...Morbid Obesity (very high risk of health problems)

Evaluating Body Weight Body Composition

Measure of body fat and lean muscle mass

Densitometry: Underwater Weight

Anthropometry: measurement of skin-fold thickness using skin-fold calipers or body circumferences....Most inaccurate measurement available...dependent on person taking measurement and degree of training

Conductivity: Bioelectric impedance

Dual-energy x-ray absorptiometry (DEXA)- considered most accurate

Bod Pod- Air displacement...expensive

Biolectric impedance Tanita Body Fat Monitory/Scale: Accuracy depends upon several factors, current hydration status makes results variable (least invasive & fairly accurate)

Waist to Hip Ratio:

valuable indicator of fat distribution

Apple-shaped fat patterning: Mostly seen in men; increased risk for chronic diseases

Pear-Shaped fat patterning:

no significant increased risk for chronic disease; mostly seen in women

Risk WAist CirCumFerEnce:

>40 in Males

>35 in Females

Appropriate Weight Loss

No more than 1-2 lbs/week

3,500 kcal = 1lb

1lb/week burn 500kcal/day

2lb/week burn 1000kcal/day

(Eat 500kcal less and burn 500kcal)

Basal Metabolic Rate....BMR

Energy Expended to maintain basal or resting functions of the body

Used to maintain Life:

Circulation

Respiration

Temperature

Synthesis of new tissue

Nerve activity

Hormone secretion

BMR INCREASES with:

more Lean body mass,

Stress,

Periods of Growth,

Illness and Fever

BMR DECREASES with:

Age---Older

During energy restriction (fasting & starvation)

BMR Calcuation:

Men- Weight (kg)*1.0* 24hrs

Female- Weight (kg)*0.9*24hrs

Limitations of BMI:::::

May overestimate body fat in athletes and others who have a muscular build

May underestimate body fat in older person and others who have less muscle mass

Morbid Obesity: Exceeding 100% of normal weight

Calculating BMI:

Body wt (kg) / [ht (m)]squared

or

Body wt (lbs) * 703/ [ht(ins)] squared

Components of Energy Expenditure

BMR= 60-75%

Basal Metabolism Rate

TEF= 5-10%

Thermic Effect of Food

Energy expended to digest, absorb, transport metabolize and store food

Phsycial activity= 15-35%

More muscles used, the greater energy expended

intensity, duration, body size

Direct calorimetry: measures the amount of heat the body releases

Indirect calorimetry: measuring oxygen consumption and carbon dioxide production

Thrifty Gene Theory:

Gene causes people to be energetically thrifty

expend LESS energy than others & gain weight

Set-Point Theory:

Each person's weight stays within a small range

Body compensates for changes in energy balance

Proteins that Affect The regulation of Appetite and Storage of Body FAT

Leptin:

Reduces Food Intake

Produced by body FAT

Less effect found in Obese

Ghrelin

Increases Appetite

Increases hunger, and decrease about an hour after

Not diminished with Obesity

Peptide YY (PYY)

Decrease Appetite

Released in the GI tract

Inhibits Food intake

Overweight and Obesity Linked to:

Hypertension

Dyslipidemia

Type 2 Diabetes & Gestational

Heart Disease

Stroke

Gallbladder disease

Osteoarthritis

Sleep apnea

Cancers

Depression

Premature fetal death

Neural tube defects

Complication during labor or delivery

Treatment for OBESITY:

Low-calorie diet & Regular exercise

Prescription Meds

Surgery:

Vertical banded gastroplasty (Reversible)

Gastric bypass (Not reversible)

Gastric banding (Reversible)

Weight Loss Drugs:

Meridia (Sibutramine):

decreases appetite by altering brain neurotransmitter

Side effects:

Increased BP

Constipation

Anorexia

Nausea

Dizziness

Insomnia

Dry mouth

Xenical (Orlistat):

Inhibits pancreatic lipase & decreases fat absorption

Side Effects:

Abdominal Pain

Fatty and loose Stool

Leaky stool

Decreased absorption

Flatulence

Surgery:

Only for Morbid Obesity

Varied Outcomes & possible complications

Very Successful

Should not be last choice

Four Components of FITNESS

Flexibility

Strength

Cardiorespiratory fitness

Body composition

Benefits of Physical Activity

Reduces Risk for:

Heart disease

Stroke

High BP

Obesity

Type 2 Diabetes

Osteoporosis

Colon Cancer

Despite the Benefits ...... more than HALF US adults do not do sufficient physical activity...... 26% US adults do no leisure time physical activity....... Less than 30% high school students don't participate in daily physical education

Sound FIT Program:

Meets your personal goals

It is fun

Includes variety and consistency

Overloads the body....OVERLOAD principle: Additional phsycial demands on the body to improve fitness

Warm-up & Cool-down

The FIT Principle:

Frequency

Intensity

Time of Activity

Calculating Maximum Heart Rate

MHR= 220 - your age

If fit: * 75%

If sedentary: * 50%

Fuels Used:

ATP....1-3 seconds

Creatine Phosphate...3-15 seconds (produces ATP...30 seconds - 2 minutes)

Carbohydrates....high intensity work

FAT...low intensity work/long duration

Fuel for Physical Activity:

SPRINT...ATP/CP (0-3 secs)

100m dash...50% ATP/CP & 50% Carb (10-12 secs)

1500m race...94% Carb & 6% ATP/CP (4-6mins)

10km race...60% Carb & 40% FAT (32-40mins)

Marathon...75% Carb & 20% FAT, 5% other (2.5-3hrs)

Daylong hike...65% FAT & 35% Carb (5.5-7hrs)

Nutrition for Physical Activity:

Energy Need-

Higher for Athletes, different needs for MALE and FEMALES, Depends on Body size & type of Physical Activity

Recommended diet includes:

Critical Period (3-4 hrs after)-optimize glycogen storage & muscle protein synthesis

Carbohydrate loading

Protein

Vitamin B

45-65% Carbohydrates, 15-25% FAT, 12-20% Protein

Maintaining water balance is critical for physically active people

HEAT EXHAUSTION- occurs when exercise causes loss of body fluids and then depletion of blood volume

Sweating inefficient at 75% humidity or greater

Rapid FATIGUE

SYMPtoms:

profuse sweating

headache

dizziness

muscle weakness

flushing of the skin

visual disturbances

HEAT STROKE- occurs if body's temperature regulation mechanisms fail

Body temp is above 104degrees

Hot, humid environment

FATAL for athletes

Sports Drinks help

SYMPtoms:

rapid pulse

hot

dry skin

high bp

weakness

Nutrition Altered in Athletes:

Iron

Sports anemia...increase in blood water

Calcium

Female Athlete Triad

B vitamins

Increased energy metabolism

Female Athlete Triad:

Eating disorder

Osteoporosis

Amenorrhea

Ergonomic Aids:

Substances used to improve exercise and athletic performance

Increase Muscle Strength:

GHB

DHEA

Creatine

Anabolic Steroids

Increase Energy Levels and optimize fuel :

Caffeine

Carnitine

Chromium

Ephedrine

Ribose

Eating Disorder:

Psychiatric condition involving extreme body dissatisfaction and long term eating patterns

Disordered Eating:

Variety of abnormal or atypical eating behaviors used to reduce weight

Multiple Factors contributing to the development of an eating Disorder:

family environment

unrealistic media images

sociocultural values

personality traits

genetic & biological factors

Personality Traits

Anorexia Nervosa Bulimia Nervosa

Obsessive-compulsive behaviors Impulsive

Perfectionism Low Self-esteem

Socially inhibited Extroverted

Compliant Erratic personality style that Emotionally restrained seeks attention & admiration

Definitions

Anorexia Nervosa-

Medical disorder in which unhealthful behaviors are used to maintain body weight less than 85% of expected weight

FAMILY environment is RIGID structure

Bulimia Nervosa-

Eating disorder characteriaed by binge eating (eating a large amount of food in a short period of time) followed by purging (attempt to rid the body of unwanted food)

FAMILY environment is UNSTABLE organization

HEALTH RISK:

Anorexia Nervosa

electrolyte imbalance

cardiovascular problems

gastrointestinal problems (weak and loses ability to function)

bone problems

Bulimia Nervosa

Electrolyte imbalance

Gastrointestinal problems

Dental problems

Calluses

Swelliing

Symptoms:

Anorexia Nervosa

extremely restrictive eating practice

self-starvation

intense fear of weight gain

amenorrhea

unhealthful body image

Bulimia Nervosa

Recurrent episodes of binge eating

recurrent inappropriate behavior to compensate for binge eating

Average binge eating 2x week for 3 months

negative body image

Ways to Purge:

Vomiting

Laxatives

Fasting for days

Excessive exercise

other means

How to tell if someone has bulimia:

Large amounts of food disappear

Frequent trips to the bathroom after a meal

Frequent smells of vomit

Excessive Exercise

Withdrawal from usual friend and family

Comments about weight loss or diet concerns

None of these last long enough to cause the person serious illness, but can progress to an eating disorder

Three Types:

Binge-eating

Chronic Overeating

Night-Eating syndrome

Chronic Dieting

Symptoms:

often overweight

Lack of control during binging

Chatoic eating behaviors (eating too fast, too much, alone)

Negative self-esteem, poor body image

Binge Eating:

Foods eaten during binging are often high in fat and sugar

Night-Eating Syndrome:

Symptoms:

Eat majority of energy between 8pm-6am

Get up to eat

Characterized by Depressed mood

Health risk: OBESITY

Chronic Dieting

Health Risk

Poor nutrient and energy intakes

decreased caloric intake....causing inadequate vitamin and mineral intake

decreased energy expenditure

decreased ability to exercise

increased risk of psychiatric eating disorder

Treatment for EAting Disorders:

Successful if involve

patient

physician

nutritional counselors

psychiatric counselors

family & friends

Treatment plans may include: Nutritional rehabilitation, Psychosocial interventions, Medications

TREATMENT for

Anorexia Nervosa:

1. Restore healthy weight

2. Treat complications

3. Encourage healthful behavior

4. correct dysfunctional feelings

5. Enlist help from family & friends

Bulimia Nervosa:

Identify and modify the events that trigger binging and purging behaviors

Monitor and alter thought patterns related to food and body image

Include family &friends

Chapter 11

Chapter 11

Chapter 12

Chapter 13