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8/14/2019 Energy, Exercise & Weight Control
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Physical Activity,Physical Activity,
Exercise, Fitness, EnergyExercise, Fitness, Energy
and Weight Controland Weight Control
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Physical ActivityPhysical Activity
The term physical activity describes many forms
of movement, including activities that involve the
large skeletal muscles.
Activities that involve the small skeletal muscles(e.g. playing board games, drawing, writing) are
important, but they do not provide the health
benefits of activities that involve the large skeletal
muscles and require substantial energyexpenditure.
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Physical activity is defined by itsPhysical activity is defined by its
duration, intensity, and frequencyduration, intensity, and frequency
Duration is the amount of
time spent participating in a
physical activity session
Intensity is the rate ofenergy expenditure
Frequency is the number of
physical activity sessions
during a specific time period
(e.g. one week).
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Types of Physical ActivityTypes of Physical Activity
Aerobic- light to vigorous-intensityphysical activity that requires more oxygenthan sedentary behavior and thuspromotes cardiovascular fitness and otherhealth benefits (e.g., jumping rope, biking,swimming, running; playing soccer,basketball, or volleyball).
Anaerobic intense physical activity thatis short in duration and requires abreakdown of energy sources in theabsence of sufficient oxygen. Energysources are replenished as an individualrecovers from the activity. Anaerobicactivity (e.g., sprinting during running,swimming, or biking) requires maximalperformance during the brief period.
Lifestyle physical activity typicallyperformed on a routine basis (e.g., walking,climbing stairs, mowing or raking theyard), which is usually light to moderate in
intensity.
Physical activity play play activity thatrequires substantial energy expenditure(e.g., playing tag, jumping rope).
Play activity with flexible rules,
usually self-selected, for the purpose ofhaving fun.
Sports physical activity that involvescompetition, scorekeeping, rules, and an
outcome that cannot be predetermined. Thereare two categories of sports: individual and
Weight-bearing physical activity thatrequires people to move their own
weight.
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ExerciseExercise
Exercise consists of activities
that are planned and
structured, and that maintain
or improve one or more of the
components of physical fitness.
Physical activity suggests a
wide variety of activities that
promote health and well-being.
Exercise is often associated
with fitness maintenance or
improvement only.
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Types of ExerciseTypes of ExerciseCalisthenics. Isotonic muscle-fitnessexercise that overloads muscles byforcing the muscles to work at a
higher level than usual.
Flexibility (Stretching). Exercisedesigned to stretch muscles andtendons to increase joint flexibility or
range of motion. Specific flexibilityexercises need to be done for eachpart of the body.
Isokinetic. Muscle-fitness exercise inwhich the amount of force equals the
amount of resistance, so that nomovement occurs.
Isotonic. Muscle-fitness exercise inwhich the amount of force exerted is
constant throughout the range ofmotion, including muscle shortening(concentric contractions), and musclelengthening (eccentric contractions).
Muscle-fitness. Exercise designed tobuild muscle strength and enduranceby overloading the muscles; also calledprogressive resistance exercise (PRE).Common forms of muscle fitness
exercise include isokinetic, isometric,and isotonic.
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What are the benefits ofWhat are the benefits of
exercise?exercise?
Identify how exercise improves
your body and mind.
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A. Improves your moodA. Improves your mood
and stimulates the brain.and stimulates the brain.
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B. Reduces your risk ofB. Reduces your risk of
heart disease.heart disease.
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C. Increases your muscleC. Increases your musclestrength and tone.strength and tone.
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D. Improves yourD. Improves yourcirculation.circulation.
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E. Strengthens your bonesE. Strengthens your bones
and increases jointand increases jointflexibility.flexibility.
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F. Improves digestion andF. Improves digestion and
fat metabolism.fat metabolism.
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G. Increases yourG. Increases your
respiratory capacity.respiratory capacity.
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FitnessFitness
Participating in physical activity is beneficial topeople of all ages. Physical activity contributes to
fitness, a state in which peoples healthcharacteristics and behaviors enhance the qualityof their lives.
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Energy
Is the ability to do work
It is measured in kcalories
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Three Major ways in which cellsThree Major ways in which cells
use energyuse energy Basal metabolism
Voluntary physical activity
Dietary-induced thermogenesis
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Basal MetabolismBasal Metabolism
Is the cellular activity required to maintain life
Asleep or awake, basal metabolic energy performs
these vital functions
Thermogenesis the heat our bodies generate to keepus warm
Movement involuntary muscle work
Electric work nerve signals
Chemical work purification, enzyme synthesis, and
tissue repair
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Voluntary physical activityVoluntary physical activity
Exercising
Doing any kind of physical labor
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DietaryDietary
Induced thermogenesis
We digest and absorb foods
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Body TypesBody Types
Ectomorph long and lean
Mesomorph solid and muscular
Endomorph soft and rounded
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Fat DistributionFat Distribution
Android obesity is the term used to
describe the typical pattern of male fat
distribution, which is characterized by a
large abdominal fat deposit with small hips,
buttocks and thighs
Gynecoid obesity is the typical female fat
pattern, and is characterized by large hips,buttocks, and thighs with a small abdomen
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Eating DisorderEating Disorder
Obesity body weight 20% or more above
normal for height
Bulimia a binge/purge disorder
Anorexia Nervosa self imposed starvation
Baryophobia purposeful underfeeding of
a child by a parent who has a phobia aboutfat
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Weight Control: Finding aWeight Control: Finding a
Healthy BalanceHealthy Balance Diet: an individual prescribed course of
food 2 Kinds Crash dieting the quick way of dieting
that allows the body to loose 30 pounds in 6weeks
Yo-yo dieting refers to the pattern ofpeople who repeatedly lose and regainweight
Di C i (H i M h d)
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Dietary Computation (Hanwi Method)
Where:
Male 50 = 106 lbs + 6 lbs in increase per inchFemale 50 = 100 lbs + 6 lbs in increase per inch
Levels for General Activity (Standard)
Activity Kcal per Kg per day
Bed Patient 25
Very Light 30
Light 35
Moderate 40
Very Active 45
Exceptional/Extraneous 50
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Example: 55 man, moderate activity
1. DBW (Desired Body Weight)
5 ft. = 106 lbs
5 inches x 6 = 30 lbs
Total = 136 lbs / 2.2 = 62kgs
2. TER (Total Energy Requirement)
62 kgs x 40 = 2480 kcal/day
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Where:
Carbohydrates = 2480 x 60% = 1488 kcal / 4 = 372 gProtein = 2480 x 15% = 372 kcal / 4 = 93 g
Fats = 2480 x 25% = 620 kcal / 9 = 69 g
Note: Standard Formula TER
Carbohydrates 1 g = 4 kcal 50 60 %
Protein 1 g = 4 kcal 10 15 %
Fats 1 g = 9 kcal 20 25 %
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Why Diets Dont WorkWhy Diets Dont Work
Diets are temporary
They dont deal with the needs to exercise
They tend to overlook emotional factors Dieters develop unrealistic weight loss goals
They are so high in kcalories that they make
it hard to lose weight
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Solutions to a Balanced LifestyleSolutions to a Balanced Lifestyle
Cultivating awareness
Sustaining dieting motivation
Avoid temptations Developing new eating habits
Learning to enjoy
Strategies for modifying energy output
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Cultivating awarenessCultivating awareness
DosDos Identify the factors that contribute to your
overeating Keep food intake diary for several days
Familiarize yourself with appropriateserving sizes
Learn to eat only when you are truly
hungry Learn to give yourself the chance to feel full Chew you food thoroughly, put your fork
down between bites
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Cultivating awarenessCultivating awareness
DontsDonts Eat while standing up
Eat out of storage containers
Eat while doing other things
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Sustaining dieting motivationSustaining dieting motivation
DosDos If you are moderately overweight, take an
unflattering photo of yourself on your refrigeratoron any place where you keep your favorite snackfood
On the refrigerator, put a list of your favoritehigh-kcalorie snack foods and the amount of timeyou would have to exercise to burn off thesekcalories
Set realistic food goals Reward yourself Look for other ways to measure improvement
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Sustaining dieting motivationSustaining dieting motivation
DontsDonts Replace meals with diet drink or bars
Measure success only according to weight
loss
Get discouraged and give up
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Avoid temptationsAvoid temptations
DosDos Make a list before grocery shopping and stick to it!
Keep the Food Guide Pyramid in mind when planningmeals and shopping
Learn to stop on the edges of the grocery store
Go through the cabinets in your house and get rid ofthe high-kcalorie, low nutrient density foods
Try freezing candies and baked goods so that they willbe less palatable
If possible, avoid walking through the kitchen as oftenas you move from one end of your house to the other
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Avoid temptationsAvoid temptations
DontsDonts Grocery shop while hungry
Indulge in food samples at the grocery store
Eat anything out of a package that is largerthan your hand
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Developing new eating habitsDeveloping new eating habits Learn to eat regular meal
Keep plenty of high fiber Service a platter of raw vegetables with low calorie dip
or assorted fruits with meals to help take the edge of
hunger
Carry an emergency snack
Drink a glass of water or other low kcalorie beverage
just before eating
Drink plenty of water or the low kcalorie fluids
throughout the day
Plan ahead before you go out to eat
Eat a small, low kcalorie snack before going out
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Learning to enjoyLearning to enjoy
Invest in one or two good light cuisine
cookbooks
Pay attention to aesthetics
Consider buying small dinner dishes or
serve food on salad plates
Consider the impact of color on your eating
habits
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Strategies for modifying energyStrategies for modifying energy
outputoutput Establish a regular aerobic program
Include weight training program
Stay active while sedentary Choose the road to most resistance
Find an exercise buddy
Select activities you enjoy and fit easily intoyour lifestyle