ch 6 managing weight and body composition

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CH 6 MANAGING WEIGHT AND BODY COMPOSITION Lesson 1 Maintaining a Healthy Weight

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Ch 6 Managing Weight and Body Composition. Lesson 1 Maintaining a Healthy Weight. BODY IMAGE: The way you see your body. Body image is affected by many different factors; media images , friends, family , and Body image is tied to perception of weight - PowerPoint PPT Presentation

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Page 1: Ch 6 Managing Weight and Body Composition

CH 6 MANAGING WEIGHT AND

BODY COMPOSITION

Lesson 1 Maintaining a Healthy Weight

Page 2: Ch 6 Managing Weight and Body Composition

BODY IMAGE: THE WAY YOU SEE YOUR BODY Body image is affected by many

different factors; media images, friends, family, and

Body image is tied to perception of weight

Individuals healthy weight varies from person to person

Page 3: Ch 6 Managing Weight and Body Composition

DIFFERENT BODY TYPES: MALE

Mesomorphs are considered genetic freaks.  They are naturally lean and muscular with little effort required.

Endomorphs retains fat easily.  They are known as “big-boned” and have difficulty losing body fat.

Ectomorphs are the lean, skinny types.  They can load carbs without storing fat, but they find it hard to put on muscle.

Page 4: Ch 6 Managing Weight and Body Composition

DIFFERENT BODY TYPES: FEMALE

You're a bit wider on the bottom than you are on top.

You're stick straight with very few curves.

Your bust and hips are larger compared to your waist.

You have broad shoulders and narrow hips.

Page 5: Ch 6 Managing Weight and Body Composition

WEIGHT- CALORIE CONNECTION

A unbalanced energy equation can cause weight loss/or weight gain… If you burn more calories than you take in you

lose weight If you take in more calories that you use you

gain weight 3,500 calories= 1 lb

Calories- units used to measure energy Both the energy in food and the energy your

body uses for life processes and physical activity Maintaining weight is simply a matter of energy

balance…..calories in/ calories out

Page 6: Ch 6 Managing Weight and Body Composition

DETERMINING YOUR APPROPRIATE WEIGHT RANGE

Appropriate weight is influenced by many factors: gender, age, height, body frame, metabolic rate, and activity levelBody Mass Index=(BMI) = a ratio that

allows you to asses your body size in relation to your height and weight

When considering your BMI, you need to understand that many different ratios of height to weight can be healthy and teens grow at different rates and different ways. There is no single size, shape, or growth pattern that is “normal” for everyone.

Page 7: Ch 6 Managing Weight and Body Composition

Determining your BMI: BMI= weight (lbs)x 703/ height (in)2

Page 8: Ch 6 Managing Weight and Body Composition

BODY COMPOSITION: The ratio of body fat to lean body tissue.

Overweight- a condition in which a person is heavier than the standard weight range for his or her height

Obesity- refers specifically to having an excess amount of body fat

Being overweight may not pose health risks necessarily; for example, body builders or football players may be overweight because of excess muscle tissue

Page 9: Ch 6 Managing Weight and Body Composition

WEIGHT RELATED HEALTH RISKS

Adults with high BMI are at increased risk of cardiovascular disease, type 2 diabetes, cancer, high blood pressure, and joint diseaseBeing Overweight is a health risk:

CDC indicates that 15% of teens are overweight Being overweight strains muscles and skeletal

system, forces heart and lungs to work harder, increase risk of high blood pressure and high blood cholesterol.

Why are people overweight? Genetics? Excess calories? Physical inactivity?

What would/can you do to fix the growing numbers of overweight children and teens?

Page 10: Ch 6 Managing Weight and Body Composition

WEIGHT RELATED HEALTH RISKS Being Underweight is a health Risk as well

Underweight- a condition in which a person is less than the standard weight range for his or her height

Being thin may be normal due to genetics or a fast metabolism but…

Other people diet or exercise excessively to stay thin

People who are too thin have little stored fat to provide the body with an energy reserve which can lead to fatigue and decreased ability to fight illness

Not getting proper nutrients due to little calorie intake

Page 11: Ch 6 Managing Weight and Body Composition

HEALTHY WAYS TO MANAGE WEIGHTTarget your appropriate weight

Speak with health care professional to determine healthy weight range

Set realistic goals Gaining or losing one-half pound to one pound

per week is safePersonalize your plan

Think about your food preferences and lifestyle while designing your program

Put your goal and plan in writing Keep a journal of what and when you are eating

Evaluate your progress Track your weight gain/loss

Page 12: Ch 6 Managing Weight and Body Composition

HEALTHY WEIGHT-LOSS STRATEGIES

Eat 1,700- 1,800 calories daily to meet your needs Eating fewer than 1,400 calories a day may cause

you to miss out on essential nutrients Include your favorites in moderation

Eat smaller portions of your favorite high calorie foods, and eat them less frequently.

Eat a variety of low-calorie, nutrient dense foods These are foods that are high in nutrients as

compared with their calorie contentDrink plenty of water

8 glasses a day keeps your body functioning at its best.

Page 13: Ch 6 Managing Weight and Body Composition

HEALTHY WEIGHT-GAIN STRATEGIES

Increase your calorie intake Choose foods high in complex carbs. Limit

foods high in fat and sugarEat often and take second helpings

Choose more than the minimum number of servings from each food group

Eat nutritious snacks Snack 2-3 hours before meals

Build Muscle Resistance-training program will help you gain

weight by increasing muscle mass