Lesson 1 Bell Ringer Define Body image and self esteem

Lesson Lesson 11Bell Ringer

Define Body image and self esteem

Lesson Lesson 11Are you happy with the way you look, or do you wish some things were different?

Maintaining a Healthy Weight

Lesson Lesson 11Quick start

• On a sheet of paper, list three feelings a person might have about his or her body’s appearance. Then write down three factors that might influence these feelings.

Lesson Lesson 11

For many people, body image is tied to perception of weight.

Your own healthy weight probably won’t be the same as your best friend’s.


Lesson Lesson 11

• Associate the relationships between body composition, diet, and fitness

• Describe the importance of maintaining a healthy weight to promote health and prevent disease

• Demonstrate healthful ways to manage weight

In this lesson, you will learn to:

Lesson Objectives

Lesson Lesson 11The Weight-Calorie Connection

Calories are units used to measure:

• Energy in food.

• Energy your body uses for life processes and physical activities.

Maintaining a healthy weight is a matter of energy balance. The calories you consume must equal the calories your body burns.


Lesson Lesson 11Calculate your Needs

• Women:65 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

• Men:66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Lesson Lesson 11

The specific number of calories in a food depends on:

Calories: Their Source

• Portion size.

• The amounts of carbohydrates, proteins, and fats in the food.

• How the food is prepared or cooked.

The Weight-Calorie Connection

Lesson Lesson 11

If you take in fewer calories than you burn, you lose weight.

The Energy Equation

If you take in more calories than you burn, you gain weight.

Tipping the balance of the energy equation will result in weightloss or gain.

The Weight-Calorie Connection

Lesson Lesson 11

• Gender

• Age

• Height

• Body frame

• Growth rate

• Metabolic rate

• Activity level

Factors Influencing Your Appropriate Weight

Determining Your Appropriate Weight Range

Lesson Lesson 11

One way to evaluate whether your weight is within a healthyrange is to determine your body mass index (BMI).

As you calculate your BMI, keep in mind that many different ratios of height to weight can be healthy. There is no single size, shape, or growth pattern that’s normal for everyone.

Body Mass Index


Use this formula to find your BMI:• BMI= weight (in pounds) x 703/ (height (in inches))2

» Example/ 16 yrs. old male who weights 145 lbs and is 65 inches tall:

Lesson Lesson 11Body Composition

• Body composition is the ratio of body fat to lean body tissue.

• The terms overweight and obese are often used interchangeably, but they are not the same.

• Both can endanger health, but in certain cases being overweight may not pose health risks.

Body Weight versus Body Fat

Lesson Lesson 11Weight-Related Health Risks

BMI for adults serves as a general guide for evaluating some health risks.

Adults with high BMIs are at increased risk of:

High BMI: A Health Risk

• Cardiovascular disease

• Type 2 diabetes

• Cancer

• High blood pressure

• Osteoarthritis

Lesson Lesson 11

Being overweight is a serious problem in the United States.

Excess body fat:

Overweight: A Health Risk

• Strains the muscles and the skeletal system.

• Forces the heart and lungs to work harder.

• Increases the risk of high blood pressure and high blood cholesterol.

• Increases the risk of type 2 diabetes, asthma, and some cancers.

Weight-Related Health Risks

Lesson Lesson 11

An underweight person:

• Has little stored fat to provide the body with an energy reserve.

• May not be consuming enough calories and nutrients for health and growth.

Underweight: A Health Risk


Lesson Lesson 11Healthful Ways to Manage Weight

Weight Management Plan

If you want to begin a formal weight management plan, thesestrategies can help:

• Target your appropriate weight.

• Set realistic goals.

• Personalize your plan.

• Put your goal and plan in writing.

• Evaluate your progress.

Lesson Lesson 11Healthy Weight-Loss Strategies

Eat 1,700 to 1,800 calories daily to meet your body’s energy needs.

Eat a variety of low-calorie, nutrient-dense foods.

Include your favorite foods in moderation.

Drink plenty of water.

Healthful Ways to Manage Weight

Lesson Lesson 11Healthy Weight-Gain Strategies

Increase your calorie intake.

Eat often and take second helpings.

Eat nutritious snacks.

Build muscle by resistance training.


Lesson Lesson 11

Whether you want to lose, gain, or maintain weight, regular physical activity should be part of your plan.

• Aerobic exercise burns calories and helps you lose fat.

• Weight lifting or resistance training will increase muscle mass and produce a firm, lean body shape.

Physical Activity and Weight Management


Lesson Lesson 11

• It helps relieve stress.

• It increases self-esteem.

• It promotes a normal appetite response.

Benefits of Regular Physical Activity


Lesson Lesson 11

Q. ________ is a condition in

which a person is heavier than the standard weight range for his or her height.

1. Underweight

2. Obesity

3. Overweight

4. BMI

Choose the appropriate option.

Quick Review

Lesson Lesson 11

A. 3. Overweight

Overweight is a condition in which a person is heavier than the standard weight range for his or her height.

Click Next to attempt another question.

Quick Review - Answer

Lesson Lesson 11Quick Review

Q. Maintaining a healthy weight is a

matter of energy balance: the calories you consume must equal the calories your body burns. Tipping the balance of the energy equation will result in weight loss or gain.

True

False

Choose the appropriate option.

Lesson Lesson 11



A. True. Maintaining a healthy weight is a matter of energy

balance: the calories you consume must equal the calories your body burns. Tipping the balance of the energy equation will result in weight loss or gain.


1. diet, cultural background, weight of parents.

2. income, work ethic, activity level.

3. sex, age, height.

4. talents, future goals, grades.

Q. Factors that are used to determine a person’s

appropriate weight are ________.

Lesson Lesson 11



A. 3. sex, age, height.

Factors that are used to determine a person’s appropriate weight include: sex, age, height.


Q. Which of the following statements about muscle strength is true?

1. Nutrient-dense foods are well balanced for healthy weight loss.

2. Nutrient-dense foods enable the dieter to skip meals.

3. Nutrient-dense foods taste better and are easy to prepare.

4. Nutrient-dense foods leave room for lots of snacks.

Lesson Lesson 11



A. 1. Nutrient-dense foods are well balanced for

healthy weight loss.It is important to eat a variety of low-calorie, nutrient-dense foods if you are trying to lose weight because: nutrient-dense foods are well balanced for healthy weight loss.

Lesson Lesson 11

End of Lesson 1

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Lesson Lesson 11

For many people, body image is tied to perception of weight.

Your own healthy weight probably won’t be the same as your best friend’s.

Body image is the way you see your body.

Body image is the way you see your body.


Lesson Lesson 11

One way to evaluate whether your weight is within a healthyrange is to determine your body mass index (BMI).

As you calculate your BMI, keep in mind that many different ratios of height to weight can be healthy. There is no single size, shape, or growth pattern that’s normal for everyone.

Body Mass Index

Body mass index (BMI) is a ratio that allows you to assess your body size in relation to your height and weight.

Body mass index (BMI) is a ratio that allows you to assess your body size in relation to your height and weight.


Lesson Lesson 11







Body Composition

Lesson Lesson 11





Obesity refers to having an excess amount of body fat.

Obesity refers to having an excess amount of body fat.

Body Composition

Lesson Lesson 11

An underweight person:

• Has little stored fat to provide the body with an energy reserve.

• May not be consuming enough calories and nutrients for health and growth.

Underweight: A Health Risk

Underweightrefers to a condition in which a person is less than the standard weight range for his or her height.

Underweightrefers to a condition in which a person is less than the standard weight range for his or her height.


Lesson Lesson 11

Eat 1,700 to 1,800 calories daily to meet your body’s energy needs.

Eat a variety of low-calorie, nutrient-dense foods.

Include your favorite foods in moderation.

Drink plenty of water.

Nutrient-dense foods are foods that are high in nutrients as compared with their calorie content.

Nutrient-dense foods are foods that are high in nutrients as compared with their calorie content.

Healthy Weight-Loss Strategies


Lesson Lesson 11Body Mass Index


Lesson Lesson 11

A. Correct! Overweight is a condition in which a person is

heavier than the standard weight range for his or her height.



Lesson Lesson 11

You have answered the question incorrectly. Go back to tryagain, or click Next to view the correct answer.


Lesson Lesson 11

A. Correct! Maintaining a healthy weight is a matter of

energy balance: the calories you consume must equal the calories your body burns. Tipping the balance of the energy equation will result in weight loss or gain.



Lesson Lesson 11



Lesson Lesson 11

A. Correct! Factors that are used to determine a person’s

appropriate weight include: sex, age, height.



Lesson Lesson 11



Lesson Lesson 11

A. Correct! It is important to eat a variety of low-calorie,

nutrient-dense foods if you are trying to lose weight because: nutrient-dense foods are well balanced for healthy weight loss.



Lesson Lesson 11



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Lesson 1 Bell Ringer Define Body image and self esteem