Basal Metabolism & Physical Fitness

Lifetime Nutrition & Wellness

Warm-UpAnswer the following questions in response to the statistics about obesity1. What do you find

surprising?

2. What do you think is the biggest contributor to childhood obesity?

3. What can we do to prevent childhood obesity?

• Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years – Ages 6-11: 7% in 1980 to 18% in 2012 and Ages 12- 19: 5% in 1980 to 21% in 2012.

• More than one or two hours of screen time (TV, computers, video games) each day is a risk factor for childhood obesity

• Overweight teenagers have a 70% chance of becoming overweight adults

• Less than one-third of adults are at a healthy weight

• Two-thirds of adults are now overweight, with a BMI at or above 25.

• One-third of adults have a BMI at or above 30 and are considered to be obese.

• Obese youth are more likely to have risk factors for cardiovascular disease, such as high cholesterol or high blood pressure.

Basal Metabolism

• Energy & Calories

• Food – provide body with energy

• Calories – primary way to measure energy requirements, actually called kilocalories

• Kilocalorie = The amount of heat required to raise one kilogram of water 1 degree Celsius.

Basal Metabolic & Activity Energy

• The amount of energy the body needs is divided into 2 categories:

• Basal Metabolic – BMR is the amount of energy required to maintain body functions while the body is at rest.

• Activity Energy – Depends on how active you are, the more active the more calories required.

Calories Weight Gain

• Calories In = Energy In

• Excess Calories Stored as Fat Weight Gain

• More Active = More Calories Burned

• Burn more calories than take in Calorie Deficit

• 1 pound fat = 3500 calories

Anabolism & Catabolism

• Metabolism composed of 2 parts:

• Anabolism – the energy requiring process that joins smaller molecules together to form larger molecules.

• Catabolism – the energy releasing process which

breaks large molecules down into smaller molecules.

BMR

• Basal Metabolic Rate (BMR) – the amount of energy required to maintain the body when in a resting state – the amount of calories you burn when resting.

• Basal Metabolism aides in: muscle tone, body temp maintenance, heartbeat, and many other functions

Components of Energy Expenditure

Physcial Activity BMR Thermic Effect of Food

Physical Activity 25 – 50%TEF 5 – 10%

BMR 50 – 65%

Factors that Affect BMR

• Age

• Gender

• Height

• Growth/Pregnancy

• Body Composition

• Fever

• Thyroxine

• Epinephrine (adrenaline)

• Fasting/Starvation

• Malnutrition

• Environmental

Temperature

• Stress

BMR X 20%

BMR X 30%

BMR X 40%

BMR X 50%

BMR X 60%

BMR + Activity Factor = Calories to maintain current weight

Female655 + (4.35 x wt) + (4.7 x ht) – (4.7 x age) = BMR

Age 21Weight 145Height 5’7 = 67 in.

145 x 4.35 = 630.7567 x 4.7 = 314.921 x 4.7 = 98.7655 + 630.75 + 314.9 – 98.7 = 1501.95 BMR

BMR + Activity = Estimated Energy Requirement*Exercises most days = 40% Activity Factor1501.95 x .4 = 600.78

+ 1501.95 2102.73

Male66 + (6.23 x wt) + (12.9 x ht) – (6.8 x age) = BMR

Age 23Weight 185Height 5’10 = 70 in.

185 x 6.23 = 1152.5570 x 12.7 = 88923 x 6.8 = 156.466 + 1152.55 + 889 – 156.4 = 1951.15 BMR

BMR + Activity = Estimated Energy Requirement*Not Active = 20% Activity Factor1951.15 x .2 = 390.23 +1951.15 2341.38

*Estimated Energy Requirement to Maintain Current Weight

Physical Fitness

Percentage of High School Students Participating in Physical Activity and Physical Education in 2013

Type of Activity Females Males

Physically active at least 60 minutes/day 17.7% 36.6%

Attended physical education classes

daily24.0% 34.9%

Source: CDC. Youth Risk Behavior Surveillance—United States, 2013

Participation in physical activity declines as young people age.

Physical Activity Guidelinesfor ages 6-17 years

• Children and adolescents should have 60 minutes (1 hour) or more of physical activity daily.• Aerobic: Most of the 60 or more minutes a day should

be either moderate- or vigorous-intensity aerobic physical activity at least 3 days a week.

• Muscle-strengthening: at least 3 days of the week.

• Bone-strengthening:  at least 3 days of the week.

Benefits of Regular Physical Activity

• Helps build and maintain healthy bones and muscles.

• Helps reduce the risk of developing obesity and chronic diseases, such as diabetes, cardiovascular disease, and colon cancer.

• Reduces feelings of depression and anxiety and promotes psychological well-being.

• May help improve students’ academic performance, including• Academic achievement and grades

• Academic behavior, such as time on task

• Factors that influence academic achievement, such as concentration and attentiveness in the classroom.

Long-Term Consequences of Physical Inactivity

• Overweight and obesity, which are influenced by physical inactivity and poor diet, can increase one’s risk for diabetes, high blood pressure, high cholesterol, asthma, arthritis, and poor health status.

• Physical inactivity increases one’s risk for dying prematurely, dying of heart disease, and developing diabetes, colon cancer, and high blood pressure.

10 Exercise TipsHere are 10 simple ways to make an exercise lifestyle change:

1. Go outside for a walk.

2. Take the stairs instead of the elevator.

3. Instead of driving, walk or bike to places like school or a friend's house.

4. If you have to drive, park farther away than you need to and walk the extra distance, if it's safe to do so.

5. Vacuum your room, wash the car, or mow the lawn. It's not a chore — it's an exercise opportunity!

10 Exercise TipsHere are 10 simple ways to make an exercise lifestyle change:

6. Limit your time watching TV, using the computer, or playing video games — Try to keep screen time to no more than 2 hours a day, not including time spent doing homework.

7. Dance. It could help you burn more than 300 calories an hour!

8. Figure out what type of exercise interests you, then give it a try! Find an exercise buddy to join you. It's usually easier to stay motivated about exercise if you do something you're interested in.

9. If you get bored or lose interest easily, alternate the kinds of activities you do so they always feel fresh.

10.Be sure to include some activity that gets your heart beating faster, quickens your breathing, and makes you sweat.

Resources to Promote Physical Activity

• Apps:• MyFitnessPal

• Endomodo

• Websites:• Kidshealth.org

• cdc.gov/physicalactivity

• Eatright.org

Set a Fitness Goal:

http://kidshealth.org/teen/misc/healthy_weight_module.html#cat20757

• Join school clubs or athletics.

• YMCA

Reflection

• On the same paper as your Warm-Up Activity answer the following:

1. I was surprised to learn that……

2. A connection that I made between calories and weight gain is……?

3. 2 ways that I can increase physical activity without going to the gym are…?

Lab Activity!

1. Short Workout

2. Post-Workout Smoothies

3. Evaluate Smoothies

• Please leave your bags in the classroom

• Bring a pen or pencil