Achieving and Maintaing A Healthy Body Weight

-Expresses the ratio of a person's weight to the square of their height
-BMI= weight(kg) / height(m)^2
-BMI= [weight(lbs) / height(in)^2] x 703

-it may overestimate body fat in athletes and others have a muscular build
-it may underestimate body fat in older persons and others who have less muscle mass

-Desitometry: underwater weighing
-Anthropometry: measurement of skinfold thickness using skinfold calipers or body circumference. Least accurate
-Conductivity: bioelectric impedance
-Dual energy x-ray absorptiometry (DEXA): most accurate
-Bod Pod: air displacement, expensive

-It is measured by waist to hip ratio and waist circumference
-Apple-shaped fat patterning:upper body and increase the risk for chronic disease
-Pear-shaped fat patterning:lower body

-Abdominal fat
-Men's waist to hip ratio higher than .95
-Women's waist to hip ratio higher than .80

-45-65% of kcal from carbs
-15-25% of kcal from fat
-12-20% of kcal from protein
-following exercise: consume carbs with protein enhance muscle protein synthesis
-Critical period(3-4 hours after exercise)- to optimize glycogen storage and muscle protein synthesis
-Carbs loading: altering exercise duration and carb intake to maximize muscle glycogen

-used to increase muscle and strength
-testosterone based, effective in increase muscle size, strength,power and speed
-illegal in US
-side effects are:
-increase growth of body and facial hair in women
-growth of breast tissue
- severe acne, hair thinning, or baldness, depression
- premature closure of growth in bones which can stunt growth
- increase heart disease risk, increase blood pressure, and reproductive dysfunction, and sleep disturbance

-energy expended to maintain basal, or resting, function of the body.
-state of being awake and no physical activity

-high lean body mass
-Gfreater height
-Males
-Younger age
-Stress, illness, fever
-elevated levels of thyroid hormones, pregnancy, and lactation

-Females
-Lower lean body mass
-lower height
-starvation or fasting
-depressed level thyroid hormone

-variety of abnormal or atypical eating behaviors used to reduce weight

-to lose 1lbs you must use 3500 cals
-reduce the caloric intake, or increase the expenditure by 3500/7=500 cals per day.

-proposes that a gene (or genes) causes people to be energetically thrifty
-proposes that people with this gene expend less energy than other people and therefore gain weight

-acts to reduce food intake
-produced by body fat to reduce hunger
-protein in out blood

-proposes that each person's weight stays within as small ranges
-the body compensates for changes in energy balance and kepps a person's weight at their set point
-when we are born our body knows how our body will be in later years

-only for morbid obesity
-often very successful
-should not be the last choice
-serious surgery with varied outcomes and possible complications
-3 types are:
-Vertical banded gastroplasty
-gastric bypass
-gastric banding

-high fat, low-carbs, high protein diets
-result in low blood glucose levels(hypoglycemia) which lead to:
- decrease in energy level, diminished cognitive functioning and increase ketones
- increase risk of heart disease due to eating foods in high saturated fats and increase risk for some types of cancer due to a diet high in fat and low in fiber.
-naturally inadequate, requires supplements
-side effects are: constipation, diarrhea, nausea, headaches, ketone breath,insomnia, and fatigue

1. Flexibility: capacity of joints to move through a full range of motions
2. Strength: the ability of muscles to work against resistance
-Musculoskeletal fitness and endurance: the ability of a muscle to contract repeatedly without becoming exhausted
3. Cardiorespiratory fitness: the ability of the CV system and lungs to sustain effort over time
4. Body composition: amount of bone, muscle and fat tissue in the body

1. Meets your personal goals
2.is fun
3.includes variety and consistency
4. appropriately overloads the body
5.includes a warm-up and cool-down period

Reduce the Risk of:
1.Heart Disease, stroke, high blood pressure
-Increase HDL, decrease TG, limits progression of antherosclerosis, improves strength of heart and helps maintain healthy blood pressure
2.Obesity
-Maintains lean body mass, reduce appetite, increase energy expenditure and the use of fat as energy source
3. type 2 diabetes
-enhances the action of insulin, improves the uptake of glucose from the blood, improved glucose control, delays diabetes-related complications
4. Osteoporosis
5. Colon Cancer

-more than half

-Frequency: the frequency of physical activity varies with fitness goals (the number of activity sessions per week)
-intensity: determining proper intensity may be based on maximal heart rate (how difficult the activity it to preform)
-Time of activity: whether the total activity time is an accumulation of activities or completed all at once (how long each activity session last)

-additional physical demands on the body to improve fitness
-too much physical exertion is not recommended
-the FIT principle can be used to determine appropriate overload

-Maximum Heart Rate
-220-your age = MHR
-less fit sedentary individuals should start at 50% of MHR
-More fit sedentary individuals can aim for 75% of MHR

-the muscle movement that increases energy expenditure
-state of being created by the interaction between nutrition and physical activity
-ability to carry out daily task with vigor and alterness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and meet unforeseen emergencies

-it is comprised of a variety of unhealthy behaviors like
-binge-eating disorder
-chronic overeating
-chronic dieting

-over weight
-a sense of lack of control during binging
-eating too fast, to much, in private
-negative self esteem, poor body image
-associated with depression, substance abuse, anxiety disorder

-increased risk of over weight or obesity
-foods eaten are often high in fat and sugar
-stress leads to psychological effects
-no purging

-eat majority or energy between 8pm-6am
-get up to eat
-characterized by depressed mode
-obesity is a health risk

-preoccupation with food, weight, calories
-strict dieting
-excessive exercise
-loss of concentration;mood swings
-increased criticism of body shape

-poor nutrient and energy intakes
-insufficient caloric intake causing low vitamin and mineral intake
-decreased energy expenditure due to a reduced basal metabolic rate
-decreased ability to exercise
-increased risk of eating disorder

-serious medical syndrome frequently seen in females consisting of:
-disorder eating
-menstrual dysfunction
-osteoporosis
-nutritional inadequacies from disordered eating
- irregularities in the menstrual cycle
- these in turn cause hormonal disturbances
- which lead to a significant loss of bone mass

-A team approach
-Patient
-physician
-nutritional counselors
-psychiatric counselors

-large amounts of food disapear
-frequent trips to the bathroom after a meal or frequent smell of vomit
-excessive exercise
-withdrawal from usual friends and family
-comments about weight loss of diet primary concern

-electrolyte imbalance
-cardiovascular problems
-gastrointestinal problems
-bone problems

-electrolyte imbalance
-gastrointestinal problems
-dental problems
-calluses on back of hands or knuckles
-swelling of cheeks or jaw area

-psychiatric condition involving extreme body dissatisfaction and long term eating patterns harming the body

-family environment
-unrealistic media images
-sociocultural values
-genetic and biological fators

-family members seem to have a more rigid family structure

-family members show a less stable family organization

-substance used to improve exercise and athletic performance
-many of them are NOT effective
-some of these products are dangerous
-research and accurate information is hard to find

-used to increase muscle and strength
-precursor of testosterone, claim that taking them with increase testosterone levels and muscle strength
-increased risk of heart disease in men 35-65

-used to increase muscle and strength
-promoted as alternative anabolic steroids
-sold on the black market
-causes dizziness, tremors, vomiting,
-severe side effects are; seizures, hospitalized and death

-used to increase muscle and strength
-found in meat, fish, and stored in our muscle
-Hypothesized that more CP is available to replenish ATP to prolong the ability to train, perform in short term, exposive activities
-it does not seem to enhance performance in aerobic-type events, but does enhance sprint performance in swimming, running and cycling
-side effect; dehydration, muscle cramps, GI disturbances

-used to increase energy and optimize fuel
-stimulate makes us feel more alert and energetic and decreases fatigue
- increased use of fat as fuel which spares glycogen
-side effects; increase blood pressure, dizziness, insomnia, HA and GI distress

-used to increase energy levels and optimize fuel
- strong stimulant
-marked as a weight loss supplement and energy enhancer
- does not appear to enhance performance but when combined with caffeine it has shown to prolong amount of exercise before exhaustion is reached
- weight loss only documented in sedentary women not in athletes
- side effect; nausea, nervousness, anxiety, irregular heart rate, increase blood pressure
- banned in the US in 2004

- helps shuffle fatty acid into the mitochondria to be used for energy
- marketed as a "fat burner"
- its proposed that exercise training depletes our cells of carrnitine and supplementation should increase the carrnitine in our cell membrane so we can improve the use of fat as a fuel source
- research do not support these claims and exercise does not appear to reduce the amount or carrnitine in our cells

-used to increase energy level and optimize fuel
- trace mineral that enhances insulin action of increase the transport of AA into the cell
- marketed as a fat burner because speculated that it's effect on insulin stimulates the brain to decrease food intake
- theorized that many people are deficient and supplementation will enhance the uptake of AA into muscle cells which increase muscle growth and strength

-5-carbon sugar critical to production of ATP
- claim is to improve athletic performance by the increase of work output and faster recovery time
- shown to improve exercise tolerance in heart disease

-heat exhaustion occurs when exercise causes loss of body fluids and the depletion of food volume
-sweating inefficient at 75% humidity or greater
-result= rapid fatigue
-other symptoms include; profuse sweating, headache, dizziness, muscle weakness, flushing of the skin and visual disturbances

-occurs if the body's temperature regulations mechanisms fail
-bodys core temp is above 104
-occurs in hot, humid environment
-symptoms include rapid pulse, hot, dry skin, high body temp and weakness
-has been fatal for athletes during exercise in extreme heat
-sports drinks contain water and electrolytes

-determining the BMI
-measuring body composition
-assessing the pattern of fat distribution

-is appropriate for your age and physical development
-is maintained without constant dieting
-is based on family history of body shape and weight
-promotes good eating habits and allows for regular physical activity
-is acceptable to you

-energy intake vs. energy expenditure
-genetic factors
-childhood weight
-behavioral factors
-social factors

-circulation
-respiration
-temperature maintenance
-synthesis of new tissue
-nerve activity
-hormone secretion

-men=weight(kg) x 1.0 x 24 hours
-women=weight(kg) x 0.9 x 24 hours

-energy is expended to maintain basic body functions and perform activities
-total 24 hour energy expenditure is composed of 3 components:
-Basal metabolic rate (BMR)
-Thermic effect of food (TEF)
-energy expended to process food and about 10% of the energy content of the meal
-Energy cost of physical activity
- about 20-35% of someones total energy output each day

1. Direct calorimetry- is a method that measures the amount of heat the body releases
2. Indirect calorimetry- estimates energy expenditure by measuring oxygen consumption and carbon dioxide production
-used it hospitals for critically ill patients

-moderate fat, high carbs, moderate protein diet
-balanced in nutrients, 20-30% calories from fat, 55-60% carbs, 15-20% protein
-Examples are: Jenny Craig, Weight Watchers, DASH diet, and the USDA MyPyramid
-gradual weight loss (1-2 lbs per week)
-ideal diet:
-effective weight loss
- decrease LDL cholesterol
- decrease TG
- decrease blood pressure

-low fat and very low fat diets
-used for people that are overweight and need to lose weight fast
-can stop the progression of heart disease
-about 11-19% of total energy as fat
-emphasize complex carbs and fiber
-regular physical activity is a key component
-it lowers LDL cholesterol, triglycerides, glucose, insulin levels, and blood pressure
-effective weight loss

-may have dangerous side effects
-many have been removed from the market

-decreases appetite by altering brain neurotansmitters
-Side effects include:
-increased blood pressure
- dry mouth
- anorexia
-constipation
-insomnia
-dizziness
-nausea

-inhabits pancreatic lipase and decrease fat absorption
-Side effect include:
-abdominal pain
-fatty and loose stools
-leaky stools
-flatulence
-decreased absorption of fat-soluble nutrients such as vitamin E and D

-the common currency of energy for virtually all cells in the body
-must be generated continuously since muscles store only enough ATP for 1-3 sec of activity

-the common currency of energy for virtually all cells in the body
-must be generated continuously since muscles store only enough ATP for 1-3 sec of activity

-stores some energy that can be used to make ATP
-stores enough energy for 3-15 sec of maximal physical activity
-referred to as an anaerobic reaction(without oxygen)
-used during intense, short bouts of activity such as lifting, jumping, and sprinting

-stores some energy that can be used to make ATP
-stores enough energy for 3-15 sec of maximal physical activity
-referred to as an anaerobic reaction(without oxygen)
-used during intense, short bouts of activity such as lifting, jumping, and sprinting

-the next source of energy for the production of ATP
-provides ATP through glycolysis
-most common source of glucose during exercise are: muscle glycogen and blood glucose
-glycogen stores are limited
-Anaerobic-breakdown of glucose yields 2 ATP molecules
-Aerobic- breakdown of glucose yields 36-38 ATP molecules

-the next source of energy for the production of ATP
-provides ATP through glycolysis
-most common source of glucose during exercise are: muscle glycogen and blood glucose
-glycogen stores are limited
-Anaerobic-breakdown of glucose yields 2 ATP molecules
-Aerobic- breakdown of glucose yields 36-38 ATP molecules

-can be metabolized to generate ATP
-for low intensity exercise
-for exercise of long duration
-provides 2x more energy per gram as carbs
-breakdown of fat is relatively slow so is can not support quick high intensity activities
-trained athletes are able to use more fat for energy and spare glycogen

-can be metabolized to generate ATP
-for low intensity exercise
-for exercise of long duration
-provides 2x more energy per gram as carbs
-breakdown of fat is relatively slow so is can not support quick high intensity activities
-trained athletes are able to use more fat for energy and spare glycogen

-used for more high intense activities

-used for more high intense activities

-computer enhanced images of "perfect" bodies fill the media
-adolescents are not always able to distinguish between reality and media fantasy
-comparing themselves to these images, adolescents may develop a negative body image

-western culture values slenderness as beautiful and as a sign of self-discipline, health, and wealth
-these culture values influence a person's body image and can contribute to eating disorder

-increased rates of:
-obsessive-compulsive behaviors
- perfectionism
- socially inhibited
- complaint
- emotionally restrained

increased rates of:
- impulsive
- have low self esteem
- extroverted
- erratic personality style the seeks attention and admiration

-extremely restrictive eating practices
-self starvation
-intense fear of weight gain
-amenorrhea- no menstrual period for at least 3 months
-unhealthy body image

-eating disorder characterized by binge eating(eating a large amount of food in a short period of time) followed by purging(rid the food by vomiting, fasting, laxatives)

-recurrent episodes of binge eating
-recurrent inappropriate behavior to compensate for binge eating
-binge eating occurs on average at least twice a week for 3 months
-negative body image

-restore to a healthy weight
-treat complications
-encourage healthy behaviors
-correct dysfunctional feelings toward the eating disorder
-enlist the help of family and friends

-identify and modify the events that triggers binging and purging behaviors
-montior and alter though patterns related to food and body image
-include family and friends to support the patient

18.5< underweight
18.5-24.9 normal
25-29.9 overweight
30-39.9 obese
40> morbid obese

Males 10-25%
Females 18-32%
Athletes 5-10%(m) 15-20%(f)