PED 127 Chapter 9 Notes

Body fat % that is considered obese

25%-men

30%-women

When you become overweight, your body fat percentage increases.

Inactivity and overeating are the major causes of obesity in the United States. Elementary school P.E. don’t emphasize enough cardiovascular fitness.

Weight occurs because calorie intake exceeds energy expenditure. Our current eating and activity habits have changed a lot over the last 10 years.

Calorie balance is when calorie intake and energy expenditure are equal. Some variables include fat cell growth as an infant, and the slow down of metabolism in later years. (the best way to keep your metabolism up is to lift weights, more muscle burns more energy).

Fat does have functions

1.    reduces loss of body heat

2.    provides reserve energy

3.    protects internal organs – your abdominal cavity has no bone structures to protect it

4.    pads the joints

5.    stores vitamins  ADEK

But, excess fat can create many problems, including clogging the path of blood travel in the veins and arteries.

There are 3 types of bodies

1.    ectomorph- lean

2.    mesomorphic-square, powerful looking

3.    endomorph- rounded at the hip area

Desirable body fat percentages

Male- 13-17

Women 18-24

WE CANNOT CHANGE OUR BODY SHAPES, WE CAN ONLY REDUCE BODY FAT.

 Food breaks down and energy is made available to maintain all vital functions (brain, heart, repair tissue, respiration- these functions are considered body metabolism)

The basal metabolic rate is the minimum energy required to exist. For men (1400-1800 calories) and women (1200-1400) it’s highest during childhood and gradually diminishes throughout life. That is because we lose bone and muscle size, so we don’t need as much intake.

The aging process:

A 22 year old man- 12% body fat, weight 160

A 57 year old man- 24% body fat, weight 160

How? By not exercising the 57 year old man could only gain 9 ounces of fat per year, it is a gradual process.

How many calories do we need to maintain weight? It depends on each person, keep records of time when no weight is gained or lost to determine this.

Diets

There are many kinds of diets, and all are dangerous because:

a.    they don’t meet the U.S. requirements for vitamins and minerals

b.   will focus on only one type of chemical substance

c.    limits calories below 1200

d.   usually gain it back and then some. (90% in one year)

e.    reduces muscle mass, not fat

f.      your metabolic rate drops, the body then uses fewer calories to run itself

g.    very difficult to lose weight because of the lowered metabolism

The yo-yo syndrome- rapid weight loss followed by rapid weight gain.

2 fallacies concerning exercise and weight reduction:

1.    exercise increases appetite and results in no weight loss- what really happens is your metabolism go way up and even though you are eating, you will not meet the amount of calories burned off.

2.    The exercise expends few calories and cant possibly make a difference in weight- what happens is when the metabolic rate rises, the body will use calories at a much higher rate the rest of the day (weight training the best).

The best approach to weight reduction: involves exercise and a small reduction in calorie intake. For example you burn off 300 calories jogging 3 miles, and skip a soda you usually have each day (200). The 500 calories you have lost will equal 3500 calories in a week---that’s one pound.

Remember: expenditure of calories through exercise is cumulative----any time you exercise the calories you lose are calories you wouldn’t have lost if you did nothing.

Highest recommended weight loss per week is 2 pounds—you are losing it by eating sensibly and exercising. This seems slow but remember you put it slowly also.

Weight reduction guidelines

1.    your diet should be balanced

2.    gimmick diets are no good

3.    weight loss occurs by a negative calorie balance

4.    lose 2 pounds per week

5.    weight reduction should be based on the percentage of excess of body fat

6.    avoid heavy meals-eat a lot of small ones

7.    avoid dehydration- water loss is temporary if your doing it to lose weight

8.    exercise programs are better than spot reducing-waist belts don’t work

9.    the more lean body weight you have the easier it is to lose weight.

Anorexia/Bulimia  Page 234-235