Sport Books Publisher1 Weight Management: Finding a Healthy Balance Chapter 12.
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Transcript of Sport Books Publisher1 Weight Management: Finding a Healthy Balance Chapter 12.
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Sport Books Publisher 1
Weight Management: Finding a Healthy Balance
Chapter 12
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Objectives To discuss the differences between
overweight and obesity and implications for health
To present the concept of caloric balance in weight control
To examine the role of exercise and lifestyle modification in maintaining a healthy weight
To gain familiarity with the consequences of dieting and eating disorders
To set and evaluate personal goals for maintaining a healthy weight
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Introduction More than 35% of
Canadian adults are considered overweight or obese
More than 30% of Canadian children are considered overweight or obese
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Introduction Physical activity has
been engineered out of day-to-day life
The food environment has become more “toxic” by the day
Eating disorders have emerged due to social pressures to be thin
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Energy-Balance Equation
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Energy-Balance Equation Body weight is influenced by:
• Energy expended through physical activity • Energy gained through dietary intake
Energy is measured in the form of Calories
This is expressed by the ‘energy-balance equation’
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The left side represents Calories consumed The right side represents Calories expended through
physical activity or exercise This situation depicts a balanced energy equation - a
stable weight is achievedCalories consumed = Calories expended
Weight Stability
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Calories consumed beyond the body’s needs are stored as fat
Weight gain occurs when energy consumed exceeds energy expended through physical activity
Calories consumed > Calories expended
Weight Gain
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Calories expended through physical activity must exceed Calories consumed in food for weight loss to occur
Calories consumed < Calories expended
Weight Loss
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Energy-Balance Equation Some people want to put on a few
pounds to look better, or to “bulk up” for athletic events
Healthy weight gain is best achieved through a regimen of increasing (healthy) food intake while participating in a strength-training program to develop lean muscle tissue
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Energy Needs of the Body A large amount of energy must be
consumed by the body in order to carry out vital functions such as:• Blood circulation• Respiration• Brain activity
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Basal Metabolic Rate (BMR):
The minimum amount of energy the body requires to carry on all vital functions
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Basal Metabolic Rate BMR varies throughout the life cycle BMR is generally higher at birth and
increases until age 2, after which it declines as life progresses
Other factors affecting BMR:• Body composition• Physical fitness• Sex• Sleep• Pregnancy• Body temperature• Age
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Exercise and Weight Management
The amount of energy expended through physical activity depends on:• Volume of exercise (time, number of
workouts)• Intensity of exercise• Type of exercise
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Exercise and Weight Management
In order to efficiently lose weight, exercise should be combined with controlled eating patterns that involve Calorie reduction
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Benefits of Exercise Strengthens the heart Improves endurance Provides a means of managing stress Helps prevent osteoporosis Burns Calories Increases metabolic rate
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Benefits of ExerciseWeight management is easier
when an exercise regimen is included
Greater lean muscle mass, decreased fat mass, and a higher level of fitness are associated with higher levels of metabolism
A higher metabolic rate allows you to eat more without gaining weight
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Body Composition
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Body Composition
There are three interrelated aspects of the human physique:• Size (volume, mass, surface area, length)• Structure (skeletal, muscular, fat
arrangement and distribution)• Composition (amount of fat, muscle, bone)
Body composition is one of the major components of physical fitness
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Body Composition
Most common method used in body composition analysis is the ‘Two-Component’ model of the body
This model includes:• Lean body mass (LBM)• Fat body mass• Total body fat (TBF)
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Lean Body Mass Refers to the ‘non-fat’ or ‘fat-free’
component of the body Includes skeletal muscle, bone, water May represent a biological lower limit
beyond which health is compromised Excessive leanness may increase a
female’s chances of developing amenorrhea (absence of menstruation)
Amenorrhea includes a reduced production of estrogen, which may also increase a female’s chances of developing osteoporosis
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Lean body mass is calculated as follows:
LBM = TBM -TBF Lean body mass = Total body mass - Total body fat
TBF is calculated as follows:
TBF = TBM x %BODY FAT 100
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Fat Body Mass
Can be divided into two types of fat:
1.Storage Fat (SF)
2.Essential Fat (EF)
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1. Storage Fat
Fat that accumulates as adipose tissue
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1. Storage Fat
Serves as an energy reserve
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1. Storage Fat
Cushions and protects internal organs
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1. Storage Fat
Mainly subcutaneous distribution
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1. Storage Fat
Average male storage fat = 12%
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1. Storage Fat
Average female storage fat = 15%
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1. Storage Fat
Excess fat is associated with numerous health
problems
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2. Essential Fat
Required for normal physiological functioning
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2. Essential FatPresent in 1. Bone marrow
2. Heart
3. Lungs
4. Liver
5. Spleen
6. Kidneys
7. Intestines
8. Muscle
9. Central nervous system
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2. Essential Fat
Comprises about 3% of body weight for the
average male
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2. Essential Fat
Comprises about 12% of body weight for the
average female
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2. Essential Fat
Gender-specific essential fat is located in the mammary glands, pelvic region, and is involved in hormone-related functions and pregnancy
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Measuring Body Fat
Direct Measurement
Indirect Measurement
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Direct Measurement
Measuring Body Fat
Involves grinding tissue
Measures fat via chemical analysis
Impractical for living organisms
Used on cadavers
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Indirect Measurement
Measuring Body Fat
Skinfold calipers
Hydrostatic weighing
Bod-Pod Bioelectrical
impedance DEXA
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Skinfold Calipers
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Skinfold Calipers Measures skinfold thickness to predict
or estimate total body fat Based on the assumption that
subcutaneous fat is directly related to total body fat
Accuracy is ± 3% when performed correctly
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Hydrostatic Weighing
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Hydrostatic Weighing Determines body density to be used in
further equations that calculate percent body fat
Based on Archimedes’ principle of water displacement - an object submerged in water yields a buoyant force equal to the weight of water displaced
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Hydrostatic Weighing Bone and muscle have a greater density than
water Fat is less dense than water Thus, a person’s relative buoyancy is
positively correlated with body fat That is, a person with a higher body fat
percentage is less dense (weighs less in water) than a lean individual
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Hydrostatic Weighing To calculate body fat, the
following measurements are needed:
1. Body weight on land2. Underwater body weight3. Water density at the
performed temperature4. Residual lung volume
More accurate measure
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The Bod-Pod
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The Bod-Pod Very expensive method Very accurate measure May facilitate measuring large or
heavy individuals because it does not involve underwater submersion
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Bioelectrical Impedance (BIA)
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Bioelectrical Impedance (BIA) Based on differences in electrical
conductivity between fat-free mass and fat mass
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Bioelectrical Impedance (BIA) Percent body fat is calculated from
measures of body density determined by passing an electrical current through the body
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Bioelectrical Impedance (BIA)BIA is influenced by
the subject’s hydration level
The more hydrated one is, the leaner the BIA measurement will be
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Dual Energy X-Ray Absorptiometry (DEXA)
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Dual Energy X-Ray Absorptiometry (DEXA)
Can be used to determine body composition Can also measure bone density (bone
mineral content)
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Body Mass Index (BMI) Can be used as an easy, inexpensive method
for determining an individual’s healthy body weight
Considers weight (kg) and height (m)
BMI = Weight (kg) [Height (m)]2
A BMI nomogram can also be used to
determine BMI, it looks like this…
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Body Mass Index (BMI)
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Three general ranges:1. Underweight2. Healthy or Acceptable Weight3. Overweight
• Severe Overweight• Morbid Obesity
BMI score > 30 is classified as obese and associated with an increased risk of developing health problems
Risk of developing health problems is also associated with BMI’s classified as being within the underweight range
Body Mass Index (BMI)
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Body Mass Index (BMI)
The BMI is intended for men and women aged 20-65
It is not intended for:1. Babies2. Children3. Teenagers4. Pregnant women5. Very muscular people, such as athletes
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Somatotyping The human body
is composed of:1. Roundness2. Muscularity3. Linearity Various sports
require sport-specific body types for achieving optimal performance
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Somatotyping Endomorphs exhibit a round appearance
and a predominance of the gut and visceral organs
Common sports that require this body type include wrestling, weight-lifting, and throwing events
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Somatotyping Mesomorphs exhibit a predominance of
muscle Common sports that require this body
type include body building, swimming, and decathlon
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Somatotyping Ectomorphs exhibit a predominance of
linearity and tend to be tall and thin Common sports that require this body
type include marathon, basketball, horse-racing, and high-jump
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Obesity
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Obesity
Having an excess of body fat beyond some particular standard
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Obesity To be classified as obese (ages 17-
50yrs):• Body fat percentage > 20% for
males• Body fat percentage > 30% for
females Obesity has reached epidemic
proportions in the Western world 35% of Canadian men and 27% of
Canadian women are considered obese
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Obesity Involves many factors:
1. Environmental2. Social3. Psychological4. Genetic
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Obesity There are numerous health problems
associated with obesity, including:
1. Coronary heart disease2. Stroke3. Hypertension4. Diabetes5. Osteoarthritis6. Some cancers
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Creeping Obesity
Obese individuals are often viewed as gluttonous
They generally do NOT consume large amounts of calories
Physically active individuals have been shown to consume more calories than obese individuals
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Creeping Obesity Obesity is often the
result of too little activity rather than overeating
This is what leads to ‘creeping obesity’
Creeping obesity is the result of a long-term change in energy balance that results in gradual fat gain over a period of time
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Misleading Norms Weight norms must be interpreted with
caution Overweight does not necessarily mean
obese Body composition is important when
making this distinction Being ‘overweight’ because of a large
lean mass is not associated with the health problems linked to obesity
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Weight-Loss Industry Has become a billion-dollar industry as
obesity rates rise Many fad diets exist such as
• High-protein, low-carbohydrate diets• High-carbohydrate, low-protein diets• Limited food choice diets
Most of these diets are ineffective and CAN BE HARMFUL
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Weight-Loss Industry Following
Canada’s Food Guide and engaging in regular physical activity appears to be the best approach to weight management
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Consequences of Dieting
Cultural pressures to be thin and the stigma of being overweight have resulted in many young people engaging in dieting and abnormal eating behaviours
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Consequences of Dieting Chronic dieting can
lead to:1. Retardation of
physical growth2. Menstrual
irregularities in females
3. Lowered metabolic rate
4. Development of eating disorders
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Eating Disorders
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Eating Disorders Two major eating disorders within the
general population:
1. Anorexia Nervosa
2. Bulimia Nervosa
A related syndrome is known as ‘Binge Eating Disorder’ (BED)
Eating disorders also occur in male and female athletes
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Eating Disorders Factors involved in the development of
eating disorders include:• Dissatisfaction with body image• Distortions in thinking• Perfectionist beliefs• Excessive self-criticism• Fear of fat• Excessive dieting• Preoccupation with food
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Anorexia Nervosa
Failing to eat an adequate amount of food to maintain a reasonable body weight
Avoidance of food Engaging in
excessive vigorous exercise
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Anorexia Nervosa Symptoms Typically, weigh less
than 85% of normal weight
Dry skin Amenorrhea Reduced bone mass Brittle nails Carotene pigmentation
(yellowish appearance of the palms and soles of the feet)
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Bulimia Nervosa Characterized by
continual episodes of binge eating followed by purging
A binge involves eating large amounts of food in a discrete period of time
After a binge, vomiting is induced and/or laxatives are used
May also involve excessive exercise as a form of purging
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Bulimia Nervosa Symptoms Body weight is often normal Secretive eating patterns Nervous or agitated behaviour
immediately after eating Loss or gain of extreme amounts of
weight
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Binge Eating Disorder (BED) Involves ingesting
large amounts of food without purging
Is encouraged in some sports such as sumo wrestling and football
Leads to obesity in most cases
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Eating Disorders Among Athletes
Athletes competing in sports with weight classes try to “make weight” in lower weight classes to gain a competitive edge
Often stems from a performance objectives rather than issues of self-esteem or body image
Sports include wrestling, horse racing (jockey), rowing, boxing, weight-lifting, etc.