Holt Level Blue Chapter 1 Health and Wellness Lesson 1 What is Health and Wellness.
Wellness Chapter 10
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Transcript of Wellness Chapter 10
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WellnessChapter 10
p. 229
Guidelines for a Healthy Lifestyle
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Weight Managementp. 230
• Obesity – a chronic disease characterized by body mass index (BMI) 30 or higher– 35 percent of the adult population are obese
• Overweight – Excess weight characterized by a body mass index (BMI) greater than 25 but less than 30– More than half of Americans are overweight
• Main causes– Poor dietary habits– Physical inactivity
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The Weight Loss Dilemmap. 232-233
• Yo-Yo dieting – constantly losing and gaining weight– Increases the risk of dying from cardiovascular
disease– Only 10 percent of all people who lose weight
without exercise are able to lose their desired weight
– Worse, only 5 in 100 are able to keep the weight off
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Diet Crazesp. 233
• Fad diets – They may work for a awhile, but it’s usually short lived– They are very low in calories– They deprive the body of certain nutrients– The weight loss is water, protein and not fat
• Low-carb diets – limits the carbohydrates
• Combo diets – Proteins and non-starchy carbohydrates cannot be
eaten together
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Energy-Balancing Equationp. 238
• Energy-balancing equation – A person will not gain or lose weight if their caloric input equals their caloric output– Resting metabolic rate (RMR) – The energy requirement to
maintain the body’s vital processes in the resting state
Setpoint Theorypp. 238-239
• Setpoint Theory – Weight control theory holding that the body has an established weight and strongly attempts to maintain that weight– Weight-regulating mechanism (WRM) – a feature of the
hypothalamus of the brain that controls how much the body should weight
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Continued: Setpoint Theorypp. 238-239
• Effects of a Vary Low Calorie Diet– Activates the body’s survival mechanism, readjusting the
metabolism to a lower caloric balance• The Body “Register” – the body tracks the nutrients and
calories consumed daily– The brain will not feel satisfied until the calories and nutrients
have been registered– Lowering the Setpoint
• 1. Exercise• 2. A diet high in complex carbohydrates• 3. Nicotine• 4. Amphetamines
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Diet and Metabolismpp. 240
• When weight is loss by dieting only– Lean body mass always decreases
• When weight is loss by a near-fasting diet– Up to half of the weight loss is lean body mass
• When a diet is combined with exercise– Close to 100 percent of the weight loss is fat– Lean tissue may increase
• Loss of lean tissue– Weakens the organs– Weakens the muscles– Slows metabolism– Large loss of lean tissue
• Tissue loss can cause disturbance in heart function and damage other organs
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Exercise: The Key to Weight Managementpp. 240-241
• Combination of diet and exercise leads to greater weight loss
• The best predictor of long term weight loss is exercise• Very few individuals lose weight by participating in 30
minutes of exercise per day• Overweight people need 60-90 minutes of daily physical
activity to manage their body weight effectively– To prevent weight gain, 60 minutes of daily activity is
recommended– To maintain substantial weight loss, 90 minutes of daily activity is
recommended– To gain health benefits, 30 minutes of daily activity is
recommended
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Combining Aerobic and Strength Training pp. 242-243
• To lose weight, a combination of aerobic and strength-training works best
• Data has shown that each additional pound of muscle tissue raises the BMR in the range of 6 to 35 calories per day
Low-Intensity Verse High-Intensity for Weight Loss pp. 242-243
• During low-intensity exercise, up to 50 percent of the calories burned are from fat– The other calories are from glucose (carbohydrates)
• During intense exercise, 30 to 40 percent of the caloric expenditure comes from fat
• Percentages are tricking because since you burn more calories during high-intensity exercise, you burn more fat than with low-intensity exercise (see p. 243)
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Healthy Weight Gainp. 244
• How to gain weight– You should exercise (mainly strength-training)– You should increase your caloric intake– Just overeating will raise the fat component– Eat a pre-exercise and after-exercise snack• carb/protein snack
– peanut butter, turkey, or tuna fish sandwich; milk or yogurt and fruit; or nuts and fruit
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Nutritional Accompaniments to Strength Trainingp. 244
• How to gain weight with strength training– 30 to 60 minutes before training eat a carb/protein snack
• carbohydrates supply energy for training• the amino acids in the blood during training enhances the muscle-
building process
– Immediately to an hour after consume a carb/protein snack• promotes muscle growth and strength development• Post-exercise Carbohydrates helps restore the muscle glycogen• Carbohydrates with protein induce and increase in blood insulin and
growth hormone levels– essential to the muscle-building process
– 48 hours after muscle fibers absorb a greater amount of amino acids• within the first hour is the most critical
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Weight-Loss Mythspp. 244-245
• Cellulite – is nothing but enlarged fat cells that bulge out from accumulated body fat
• Spot reducing – exercising a specific body part will result in significant fat reduction in that area– This theory is FALSE– When fat comes off, it does so throughout the
entire body, not just the exercised area