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Managing Your Weight & Personal Fitness
Copyright © 2011 Pearson Education, Inc.

Managing Your Weight
 66 percent of Americans Are Overweight or Obese
 Associated Health Risks
• Diabetes
• Cardiovascular disease
• Some cancers
• Strokes
• Gallstones
• Sleep apnea
• Osteoarthritis
 The estimated annual cost of obesity in the United States is
$152 billion in medical expenses and lost productivity.

Obesity Trends among U.S. Adults, 1988, 1998, and 2008

Assessing Body Weight and Body Composition
 A Healthy Weight Depends On:

• Body structure
• Height
• Weight distribution
• Fat to lean tissue ratio
• Muscle weighs more than fat, so muscular individuals

might be overweight based on traditional height/weight
charts.

 Overweight and Obesity

• Overweight—having a body weight more than 10
percent above the healthy recommended levels; in an
adult, having a BMI of 25 to 29
• Obesity—a body weight more than 20 percent above
healthy recommended levels; in an adult, having a BMI
of 30 or more
• Morbid Obesity—having a body weight 100 percent or
more above healthy recommended levels; in an adult,
having a BMI of 40 or more

Potential Negative Health Effects of Overweight and Obesity

Men and Women Have Different Expected Amounts of Fat

 Body Mass Index (BMI)

• Index of the relationship between height and weight
• BMI = weight (kg)/height squared (m2)
• BMI of 18.5 to 25 kg/m2 indicates healthy weight
 Youth and BMI
• Labeled differently, as “at risk of overweight” and
“overweight”

Body Mass Index (BMI)

 Weight Circumference and Ratio Measurements

• Waist-to-hip ratio
• Weight in abdominal region associated with more risk
• Waist circumference greater than 40 in. for men and
greater than 35 in. for women represents an increased risk
of disease

 Underweight
• Body fat is composed of:
• Essential fat—amount necessary for maintenance
of life and reproductive functions, including:
• Insulation, cushion, nerve conduction, vitamin
absorption, energy, and body temperature
regulation
• Dropping body fat too low can compromise
performance and normal bodily function,
including amenorrhea for females
• Storage fat—the nonessential fat that many of us
try to shed
 Amenorrhea
• A disruption of the normal menstrual cycle
• Skin problems
• Hair loss
• Visual disturbances
• A tendency to fracture bones easily
• Digestive system disturbances
• Heart irregularities
• Gastrointestinal problems
• Difficulties in maintaining body temperature

Factors Contributing to Overweight and Obesity
 Genetic and Physiological Factors

• Body type and genes
• Metabolic rates
• Basal metabolic rate (BMR)—the rate of energy
expenditure by a body at complete rest in a neutral
environment
• A BMR for the average healthy adult is usually
between 1,200 and 1,800 calories per day.

How Much should You Eat?
 Carbohydrates (4 calories/gram) 45-65%

• Fiber
• Men 38g (152 calories)
• Women 25g (100 calories)
 Protein (4 calories/gram) 10-35%
 Fat (9 calories/gram) 20-30%

Male, 170lbs, 6’0” age 20
 Exercises 5 times/week for 60 minutes

 Caloric need to maintain weight 2784 calories
 Carbohydrates 50%
• 1392 Calories or 348g
 Protein 30%
• 835Calories or 209g
 Fat 20%
• 557Calories or 62g

Female, 170lbs, 5’5” age 20
 Will begin exercising 3x/week for 60 minutes

 Would like to burn fat/lose weight
• Estimated caloric intake 1800 Calories
 Carbohydrates 55%
• 990 calories or 247g
 Proteins 25%
 Fat 20%
 Resting metabolic rate (RMR) includes the BMR plus any

additional energy expended through daily sedentary
activities.
 Exercise metabolic rate (EMR) is the energy expenditure

that occurs during exercise.

 Endocrine Influence: The Hungry Hormones

• Less than 2 percent of the obese population has a
thyroid problem and most experts agree weight
problems can be traced to a metabolic or hormone
imbalance.
• Hunger—an inborn physiological response to
nutritional needs
• Appetite—a learned response to food that is tied to an
emotional or psychological craving
• Satiety—to feel satisfied, or full, when one has satisfied
their nutritional needs and the stomach signals “no
more”

• Hormones
• Gherlin—“the hunger hormone”
• Obestatin—a genetic relative of gherlin
• Leptin—tells your brain when you’re full
• GLP-1—slows down the passage of food through the
intestines to allow the absorption of nutrients

 Environmental Factors
• Bombarded with advertising
• Changes in working families
• Bottle feeding in infants
• Increase in sedentary lifestyle
• Misleading food labels
• Increased opportunities for eating

 Early Sabotage: A Youthful Start
on Obesity
• Vulnerable to food ads
• Larger portions, junk food
• Social factors
• Decline of home cooking
• Increased production of calorie laden
fast foods
• Internet
• Video games
• Over 17 percent of youth in United States
are now overweight or obese.
• Heavy adolescents generally become
heavy adults.

 Psychosocial and Economic Factors

• Food as reward
• Socioeconomic factors can provide obstacles or aids to
weight control.
• Studies show that the more educated you are, the lower
your BMI is in the United States.
• In poor countries where malnutrition is prevalent, those
with higher education tend to have a higher BMI.

 Lifestyle Factors
• Lack of physical activity
• Any form of activity that burns additional calories
helps maintain weight
• Data from the National Health Interview Survey
show that 4 out of 10 adults in the United States
never engage in any exercise, sports, or physically
active hobbies in their leisure time.

The Concept of Energy Balance

 Keeping Weight Control in Perspective

• Each person is different.
• Weight loss is not simple.
• Depression, stress, culture, and available foods can
affect a person’s ability to lose weight.
• Set realistic goals.
• Work out a maintainable lifestyle change.

 Understanding Calories
• Unit of measure of energy obtained from food
• 1 pound of fat = 3,500 calories
 Including Exercise
• Basal metabolic rate (BMR)
• Resting metabolic rate (RMR)
• Exercising metabolic rate (EMR)
 The number of calories spent depends on:
• The amount of muscle mass moved
• The amount of weight moved
• The amount of time the activity takes
 Improving Your Eating Habits

• Evaluate what triggers your eating.
• Seek assistance from the MyPyramid plan.
• Set goals.
• Keep a detailed daily log of eating triggers.
• Reward yourself when you lose pounds.
• Avoid weight loss programs that promise quick,
“miracle” results.

Avoid Trigger-Happy Eating

 Trying to Gain Weight

• Determine why you cannot gain weight.
• Tips for gaining weight
• Get moderate exercise.
• Eat more calories.
• Eat at regularly scheduled times.
• Supplement your diet.
• Avoid diuretics and laxatives.
• Relax!

Physical Activity for Health, Fitness, and Performance
• A growing number of Americans are sedentary.

• Sedentary lifestyles are linked to dramatic increases in
obesity, diabetes, and other chronic diseases.
• More than 145 million Americans are overweight or obese,
73.6 million have high blood pressure, 16.8 million have
coronary artery disease, 23.6 million have diabetes, and 57
million have pre-diabetes.
• Physical activity has tremendous health-promoting and
disease-preventing benefits.

 Physical Activity for Health
• The American College of Sports Medicine (ACSM) and the
American Heart Association (AHA) recommend that adults
under 65 years of age should perform 30 minutes of moderate-
intensity activity 5 days per week.
• The U.S. Department of Health and Human Services
recommends 150 minutes of moderate physical activity per
week.
 Physical Activity for Fitness
• Physical Activity—bodily movement that involves muscle
contractions and an increase in metabolism
• Exercise—planned, structured, repetitive bodily movement
• Physical fitness—the ability to perform regular moderate to
vigorous levels of physical activity without excessive fatigue
 Physical Activity for Performance

• Programs designed to increase speed, strength, endurance, or
specific muscle strength
• Plyometrics—improves control and speed in changing
directions
• Interval training—improves power and cardiovascular
fitness

Components of Physical Fitness

Benefits of Regular Physical Activity
 Improved Cardiorespiratory Fitness

• Increased ability of the circulatory system to provide oxygen
• Reduced risk of heart disease
• Prevention of hypertension
• Improved blood lipid and lipoprotein profile
 Reduced Cancer Risk
• Breast and colon cancer
 Improved Bone Mass
• Osteoporosis

 Improved Weight Control

• Exercise combined with moderate decrease in food intake
can help a person lose weight.
 Prevention of Diabetes
• Exercising 150 minutes per week and eating fewer calories
and less fat could prevent or delay the onset of type 2
diabetes.

 Improved Immunity
• Moderate exercise gives the immune system a temporary
boost in the production of cells that attack bacteria.
• Extreme exercise may be detrimental to immune function.
 Improved Mental Health and Stress Management
• Exercise reduces stress levels by accelerating the body’s
return to a balanced state.
 Longer Life Span
• Moderate to high levels of activity increases life span by 1.3
to 3.7 years.

Some Health Benefits of Regular Exercise

Cardiorespiratory Fitness
 Aerobic “with oxygen” Exercise

• Exercise performed at moderate levels of intensity for
extended periods of time increases your heart rate
• Aerobic capacity (VO2max) is the maximum volume of
oxygen consumed by the muscles during exercise
• Components of an aerobic exercise program (FITT)
• Frequency
• Intensity/target heart rate
• Time
• Type of activity

Cardiorespiratory Fitness
 Determining Exercise Frequency

• Best improvements seen if one exercises vigorously at least
three times a week
 Determining Exercise Intensity
• Target heart rate zone
• Borg rating of perceived exertion (RPE) scale
 Determining Exercise Duration
• The ACSM recommends that vigorous activities be
performed for at least 20 minutes at a time, and moderate
activities for at least 30 minutes at a time.

The FITT Principle Applied to the Health-Related
Components of Fitness

Borg’s Rating of Perceived Exertion (RPE) Scale

Muscular Strength and Endurance
 Benefits of Strength Training

• Can reduce lower back, joint, and muscle pain
• Postpones loss of muscle tissue due to aging and sedentary
lifestyle
• Helps prevent osteoporosis
• Enhances muscle definition and improves personal
appearance
• Boosts metabolism

Calories Burned by Different Activities

 Muscular strength—the amount of force a muscle or

group of muscles is capable of exerting
 Muscular endurance—the ability of the muscle to exert
force repeatedly without fatigue
 Principles of Strength Development
• Overload
• The specificity of training
• Variation
• Reversibility

Methods of Providing Resistance

Gender & Health
• Fewer women than men report participating in regular

exercise three or more days per week.
• Levels of testosterone differ
• Higher VO2max in men
• Women have an average of 25 percent body fat and men
have an average of 15 percent.
• Women have greater hip and elbow flexibility.
• Men may have higher levels of blood hemoglobin.

 Strength-Training Elements
• Exercise selection
• Exercise order
• Sets and repetitions
• Rest periods
• Exercise frequency
 Core Strength Training
• Strengthens muscles of the deep back and abdominal
muscles that attach to the spine and pelvis.
• It is recommended to do core strengthening activities at least
three times per week.

Flexibility
 Flexibility
• Measure of range of motion
• Enhanced by controlled stretching
 Types of Stretching
• Static stretching
• Recommended at least two or three days a week, but daily
stretching is optimal
 Styles of Exercises that Include Stretch
• Yoga
• Tai chi
• Pilates

ABC News Video: Twist to Get Fit!
| Twist to Get Fit!
Discussion Questions
1. Do you consider Yoga a sport?
2. What overall effects does Yoga have on the body? Does it
affect other aspects of health?
3. What may hold a person back from beginning Yoga?
4. Have you tried Yoga? What did you think?

Stretching Exercises to Improve Flexibility

Body Composition
• Describes the relative proportions of lean tissue (muscle,

bone, water, organs) and fat tissue in the body
• Exercise can influence body mass, fat mass, and lean mass.
• Aerobic activities help improve body composition.
• Many ways to assess body composition
• Height-weight charts
• Underwater weighing

Creating Your Own Fitness Program
 Overcoming Common Obstacles to Exercise

 Identify Your Fitness Goals
 Designing Your Program
• Choose appropriate and fun activities.
• Try something NEW!
• Be specific.
• Reevaluate goals and action plan after 30 days.
 Which factors should you think about as you develop

a fitness plan?

Overcoming Obstacles to Physical Activity

Creating Your Own Fitness Program
 Fitness Program Components

• Warming up and stretching
• Resistance training
• Cardiorespiratory training
• Cooling down and stretching

Fitness Gadgets and Equipment

Fitness Gadgets and Equipment

Transport Yourself
 Active Transportation
• Getting out of your car and using your own power to get
around
• Reasons to make active transportation a bigger part of your
life
• Adds more exercise into your daily routine.
• Walking or biking can save you money.
• You will enjoy being outdoors.
• Contributes to the reduction of air pollution.
• Helps to reduce traffic.
• Contributes to global health.

Fitness-Related Injuries
 Causes
• Overtraining syndrome
• Traumatic injuries
• Overuse injuries
 Common Overuse Injuries
• Runner’s knee
• Shin splints
• Plantar fasciitis

 Treatment of Fitness-Related Injuries

• RICE
• Rest
• Ice
• Compression
• Elevation
 Preventing Injuries
• Appropriate footwear
• Appropriate protective equipment

 Exercising in the Heat

• Acclimate.
• Avoid dehydration.
• Wear appropriate clothing.
• Use common sense.
 Three Heat Stress Illnesses
• Heat cramps
• Heat exhaustion
• Heatstroke

 Exercising in the Cold

• Hypothermia concerns
• Consider the weather.
• Wear layers.
• Hydrate.
• Exercise with a friend.
• Prevent muscle cramps.

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Managing Your Weight & Personal Fitness

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

 A Healthy Weight Depends On:

• Muscle weighs more than fat, so muscular individuals

Copyright © 2011 Pearson Education, Inc.

 Overweight and Obesity

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

 Body Mass Index (BMI)

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

 Weight Circumference and Ratio Measurements

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

 Genetic and Physiological Factors

Copyright © 2011 Pearson Education, Inc.

 Carbohydrates (4 calories/gram) 45-65%

 Protein (4 calories/gram) 10-35%

 Fat (9 calories/gram) 20-30%

Copyright © 2011 Pearson Education, Inc.

 Exercises 5 times/week for 60 minutes

Copyright © 2011 Pearson Education, Inc.

 Will begin exercising 3x/week for 60 minutes

 Resting metabolic rate (RMR) includes the BMR plus any

 Exercise metabolic rate (EMR) is the energy expenditure

Copyright © 2011 Pearson Education, Inc.

 Endocrine Influence: The Hungry Hormones

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

 Psychosocial and Economic Factors

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

 Keeping Weight Control in Perspective

Copyright © 2011 Pearson Education, Inc.

 Improving Your Eating Habits

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

 Trying to Gain Weight

Copyright © 2011 Pearson Education, Inc.

• A growing number of Americans are sedentary.

Copyright © 2011 Pearson Education, Inc.

 Physical Activity for Performance

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

 Improved Cardiorespiratory Fitness

Copyright © 2011 Pearson Education, Inc.

 Improved Weight Control

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

 Aerobic “with oxygen” Exercise

Copyright © 2011 Pearson Education, Inc.

 Determining Exercise Frequency

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

Copyright © 2011 Pearson Education, Inc.

 Benefits of Strength Training