concepts of physical fitness 14e1. “we’re raising our children the way we raise calves for veal...

Concepts of Physical Fitness 14e 1

“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

The ultimate approach to weight-loss combines mild caloric restriction with regular exercise.

A weight loss of 1 pound per week requires a caloric deficit of 3500 or 500 calories per day.


Reduce caloric intake by 500 calories per day.

Reduce Caloric intake by 250 and increase daily expenditure of energy by 250 calories.

Increase caloric expenditure via physical activity by 500 calories per day.


Heredity / Genetics Lifestyles

◦ Consumption of excess calories ◦ Lack of regular physical activity

Environment◦ Easy access to high calorie food makes it

harder to eat properly◦ Modern “conveniences” make activity less likely


Twin Studies Pairs of twins were overfed to the same extent. Each

set of twins tended to gain the same amount of weight.

Twins raised separately gained weight in the same manner.

Set Point Helps regulate weight and fatness at a constant rate Signals related to food intake affect hunger and

satiety


Ghrelin – produced by the stomach and it is believed to stimulate hunger. Blood levels of Ghrelin rise an hour before a meal and drops very low after a meal.

Leptin – Leptin is a hormone that plays a crucial role in appetite and weight control. It is thought to have at least two major functions. First, it crosses the blood-brain barrier and binds to receptors in the appetite center in the brain, regulating brain cells that tell you how much to eat. Second, it increases sympathetic nervous system activity, which stimulates fatty tissue to burn energy.


Throughout human history, starvation has threatened survival. The human body has evolved ways to conserve body fat stores and prevent weight loss.

Individuals who were more efficient at using energy and storing fat, “a thrifty metabolism” would have been more likely to survive.


50% regain all weight within 2 years

5-10% keep weight off permanently


Why do diets fail?


START DIETSTART DIET

INITIALINITIAL MOTIVATIONMOTIVATION

POSITIVE RESULTSPOSITIVE RESULTS

TROUBLE WITH COMPLIANCETROUBLE WITH COMPLIANCE

FAIL W / DIETFAIL W / DIET BLAME SELFBLAME SELF

REGAINREGAIN INSPIRATIONINSPIRATION

Very low calorie diets – Medical Supervision

Mediterranean DietLow Carbohydrate diets Feasting/Fasting 5:2 Diet


Eat For Your Blood TypeThe Da Vinci DietThe Incredible Ice Cream DietHCG Diet


Induction phase: Eat liberally from fats and protein. Limit carbs to 20 grams per day.

Eat absolutely NO fruit, bread, pasta, grains, starchy vegetables. No dairy except for cream cheese, cream or butter.


Phase 2: Add back nutrient rich carbs increasing your daily total by 5 grams of carbs.

Phase 3: Pre-maintenance: Add 10 net carbs per day until weight is maintained.

Phase 4: Most people maintain weight-loss @ about 45 -100 grams of carbs per day.


Phase 1: Two weeks of restraint to decrease your unhealthy cravings for sweets, baked goods and starches.

Phase 2: Reintroduce low glycemic carbs. Stay on phase 2 until you reach your goal weight.

Phase 3: Continue to eat low glycemic foods to maintain your weight.


The Glycemic Index--or GI, for short--is a system that ranks foods by how they affect your levels of blood sugar. Low-glycemic index foods (less than 55) produce a gradual rise in a blood sugar that's easy on the body. Foods between 55 and 70 are intermediate-glycemic index foods.

Foods with high-glycemic index numbers (more than 70) make blood sugar as well as insulin levels spike fast. We now realize that's a health threat.


http://www.prevention.com/cda/article/get-the-most-out-of-gi-eating/76ec68f271903110VgnVCM10000013281eac____/health/healthy.living.centers/diabetes

Human Chorionic Hormone

This diet combines injection with a severely restricted diet 500 calories per day.

The idea is that if hormone can convert fat to calories during pregnancy for use for the baby and in the process speed the mother’s metabolism, it can do the same for people who want to lose weight.


Founded on the principles of our ancestors diet “if a caveman didn’t eat it, you shouldn’t either”

Mostly meat, seafood and unlimited consumption of fruits and vegetables.

Eliminate, grains, dairy, legumes and sugars


Da Vinci Diet: Weight Loss Meets Da Vinci Code Time Warner books have announced the release of a new diet book - "The

Diet Code: Revolutionary Weight-Loss Secrets From Da Vinci and The Golden Ratio."

Mona Lisa on a Diet? Yes - you read that correctly - a diet book based on Leonardo Da Vinci.

Stephen Lanzalotta created what he called the "Da Vinci Diet" in response to the decline in bread consumption brought on by the popularity of the Atkins Diet. The diet consists mostly of Mediterranean foods, including bread, fish, cheese, vegetables, meat, nuts and wine. The author Stephen Lanzalotta is a baker and was apparently forwarded a "six-figure advance" for the book.

The diet is based on the Golden Ratio or Phi, a mathematical value that was used to build the pyramids and has since been found to exist most everywhere in nature. Da Vinci is said to have used the Golden Ratio to proportion the human figures in his paintings which is how it found its way into Dan Brown's hugely popular novel


http://abcnews.go.com/Entertainment/wireStory?id=1150155&CMP=OTC-RSSFeeds0312

Tenuate - decreases appetite Belviq _ Decreases appetitie Adipex (phentermine) decreases appetite Contrave Orlistat (Alli) - decreases absorbtion of fat Xenical Phnetermine and extended release

topiramate – decreases appetitie


Low “glycemic load” diets may be a more sensible alternative to low-carbohydrate diets.

Artificial sweeteners and fat substitutes may help but cannot be considered a “sure cure” for body fat problems.

Avoid anything with ephedra. Restrict “empty” calories. Learn the difference between craving and

hunger.


Benefits of Exercise for Weight Control◦ Burns calories◦ Maintains LBM◦ Increases metabolism◦ Promotes greater fat loss◦ Suppresses appetite

What type of exercise is best?◦ Aerobic exercise◦ Strength or muscle endurance exercise


Info on exercise and weight

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)


Set realistic behavioral goals Moderation in behavior Consistency in behavior Social support


Do You Know How Food Portions Have Changed in 20 Years?

National Heart, Lung, and Blood InstituteObesity Education Initiative

20 Years Ago TodayToday

140 calories 3-inch diameter

How many calories are in this bagel?


Calorie Difference: 210 calories


20 Years Ago Today

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 ActCalories In = Calories Out

If you rake the leaves for 50 minutes you will burn the extra 210 calories.*


Calories In = Calories OutCalories In = Calories Out

CHEESEBURGERCHEESEBURGER

20 Years Ago20 Years Ago TodayToday

333 calories333 calories How many calories are in today’s cheeseburger?


590 calories

CHEESEBURGER

20 Years Ago Today

333 calories


How long will you have to lift weights in order to burn the extra 257 calories?*


If you lift weights for 1 hour and 30 minutes,you will burn approximately 257 calories.*


Calories In = Calories Out

SPAGHETTI AND MEATBALLSSPAGHETTI AND MEATBALLS20 Years Ago Today

500 calories1 cup spaghetti with sauce and 3 small meatballs

How many calories do you think are in today's portion of spaghetti and meatballs?


1,025 calories 2 cups of pasta with sauce and 3 large meatballs

20 Years Ago Today

500 calories1 cup spaghetti with sauce and 3 small meatballs

SPAGHETTI AND MEATBALLSSPAGHETTI AND MEATBALLS

How long will you have to houseclean in order to burn the extra 525 calories?*




If you houseclean for 2 hours and 35 minutes, you will burn approximately 525 calories.*


20 Years Ago Today

210 Calories

2.4 ounces How many calories are intoday’s portion of fries?

610 Calories6.9 ounces

Calorie Difference: 400 Calories

FRENCH FRIESFRENCH FRIES

20 Years Ago Today

210 Calories

2.4 ounces

How long will you have to walk leisurely in order to burn those extra 400 calories?*




If you walk leisurely for 1 hour and 10 minutes you will burn approximately 400 calories.*


85 Calories 6.5 ounces

How many calories are in today’s portion?

SODASODA20 Years Ago Today

Calorie Difference: 165 Calories

250 Calories 20 ounces

85 Calories 6.5 ounces

SODASODA20 Years Ago Today

How long will you have to work in the garden to burn those extra calories?*



If you work in the garden for 35 minutes, you will burn approximately 165 calories.*



320 calories How many calories are in today’s turkey sandwich?

TURKEY SANDWICHTURKEY SANDWICH20 Years Ago Today


820 calories 320 calories

TURKEY SANDWICHTURKEY SANDWICH20 Years Ago Today

How long will you have to ride a bike in order

to burn those extra calories?*




If you ride a bike for 1 hour and 25 minutes,you will burn approximately 500 calories.*


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