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Presentation Package for Concepts of Physical Fitness 12e

Presentation Package for Concepts of Physical Fitness 12e. Section V: Concept 17: Weight Control. Created by: Gregory J. Welk Iowa State University. HIGH. OBESITY. FAT. LOW. FAT. 25. 35. 45. 55. AGE. Creeping Obesity. Creeping Obesity.

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Presentation Package for Concepts of Physical Fitness 12e

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  1. Presentation Package for Concepts of Physical Fitness 12e Section V: Concept 17: Weight Control Created by: Gregory J. Welk Iowa State University

  2. HIGH OBESITY FAT LOW FAT 25 35 45 55 AGE Creeping Obesity Concepts of Physical Fitness 12e

  3. Creeping Obesity Physical activitydecreases and leads to a decrease In metabolic rate. If energy expendituredrops more than energy intake, weight gain will occur Concepts of Physical Fitness 12e

  4. Pounds of Weight American’s Want to Lose Concepts of Physical Fitness 12e

  5. Other Causes of Overfatness • Heredity - somatotype • Set point • Gland problems (2%) • Baby fatness Concepts of Physical Fitness 12e

  6. Prevalence of Dieting • 40% of all women • 25% of all men Diet products are a 33 billion dollar industry. Concepts of Physical Fitness 12e

  7. Almost All Diets are Unsuccessful • 50% regain all weight within 2 years • 5-10% keep weight off permanently Why do diets fail? Concepts of Physical Fitness 12e

  8. START DIET INITIAL MOTIVATION REGAIN INSPIRATION FAIL W / DIET POSITIVE RESULTS BLAME SELF TROUBLE WITH COMPLIANCE Cycle of Dieting Concepts of Physical Fitness 12e

  9. Info on weight cycling Yo-Yo Dieting • Increased resistance to weight loss • Increased efficiency of weight gain Concepts of Physical Fitness 12e

  10. Problems with Fad Diets • Weight loss is often water loss • Supplements may be dangerous • Diet may lack essential nutrients • Metabolism may slow down if caloric intake is very low. Web17-03 for information on fad diets Concepts of Physical Fitness 12e

  11. Problems with Appetite Suppressants • Many people use non prescription appetite suppressants to control eating. • Ephedrine related products have been found to be dangerous and have been banned by the FDA • Herbal equivalents (e.g. Ma Huang are not safe). Web17-05 for information on ephedra Concepts of Physical Fitness 12e

  12. Problems with Prescription Weight Control Pills • Fenfluramine/phentermine (fen/phen) • Used in medicines such as Redux and Pondimin • Contributes to a form of valvular heart disease. • Currently banned by the FDA • Sibutramine • used in a product called Meridia. • Has been approved by the FDA but may raise blood pressure and lead to irregular heart beats. Concepts of Physical Fitness 12e

  13. IN EX IN > EX - Gain Weight IN = EX - Maintain Weight IN < EX - Lose Weight Principles of Weight Control (A balance between intake and expenditure) Concepts of Physical Fitness 12e

  14. Lab 17b info Weight Loss Basics • Need to create a caloric deficit (2 ways to do it!) • Eat less! • Exercise more! Web17-02 for information on different weight control resources and links Concepts of Physical Fitness 12e

  15. Lifestyle Approach! • Healthy eating patterns • Regular activity patterns A simple AND effective method for long-term weight control Concepts of Physical Fitness 12e

  16. Lab 17a info Healthy Eating Patterns • Eating a variety of foods • Eating smaller, more frequent meals • Avoiding binging • Reducing fat intake • Fat is calorically dense (high in calories) • Fat is more easily stored than carbohydrates or protein Info from studies on dietary fat and weight control Concepts of Physical Fitness 12e

  17. Info on exercise and weight Regular Activity Patterns • Benefits of Exercise for Weight Control • Burns calories • Maintains LBM • Increases metabolism • Promotes greater fat loss • Suppresses appetite • What type of exercise is best? • Aerobic exercise • Strength or muscle endurance exercise Concepts of Physical Fitness 12e

  18. Weight Loss Calculations 1 pound of fat = 3500 calories Maximum weight loss should be no more than 1-2 pounds per week: 500 calories/day x 7 days/week = 3500 calories/week (1 pound) 1000 calories/day x 7 days/week = 7000 calories/week (2 pounds) Concepts of Physical Fitness 12e

  19. Behavior Change Principles for Weight Control • Set realistic goals • Moderation in behavior • Consistency in behavior • Social support Concepts of Physical Fitness 12e

  20. Online Learning Center “On the Web” pages for Concept Web Resources Concepts of Physical Fitness 12e

  21. Supplemental Graphics Lab Information Additional Graphics on the Effects of Diet and Activity on Weight Control

  22. Lab 17a InformationSelecting Strategies for Managing Eating Return to presentation • Select strategies that you might find useful for effective eating habits from Chart 1. • Discuss your personal experiences with eating and describe your need for employing these strategies in your life. Concepts of Physical Fitness 12e

  23. Lab 17b InformationEvaluating Fast Food Options Return to presentation • Compute intake of calories, fat, saturated fat and cholesterol from a typical fast food meal. (see Appendix E) • Compare values to recommended amounts to see how fast food meals influence daily intakes. • Discuss the results Concepts of Physical Fitness 12e

  24. MESO -morph MESO -morph ECTO -morph ECTO -morph ENDO -morph ENDO -morph Somatotypes Concepts of Physical Fitness 12e

  25. Body Weight 3x faster High Fat Diet 2x slower Control Diet Time Weight Cycling Return to presentation (Brownell, 1986) Concepts of Physical Fitness 12e

  26. Benefits of Low Fat Diets for Long Term Weight Control • Dietary fat is stored more efficiently - 3% of ingested energy (Tucker, 1991). • Energy intake is lower when consuming low fat foods (Lissner, 1987; Kendall, 1991). • Body can increase metabolism of carbohydrates but will store excess fat (Thomas, 1992). Concepts of Physical Fitness 12e

  27. Effects of Diet Compositionon Calorie Intake Diet Fat% Pro% CHO% Kcal WT Low Fat 15-20% 13% 70% 2087 - .5 kg Mod Fat 30-35% 12% 55% 2352 ~ 0 kg High Fat 45-50% 10% 42% 2714 + .3 kg (Lissner et al., 1987) Key Findings: Subjects on a two week ad libitum diet gained weight eating high fat foods and lost weight on a low fat diet! Concepts of Physical Fitness 12e

  28. Effects of Diet Compositionon Body Fatness Return to presentation • Dietary fat intake was significantly related to adiposity after controlling for other potential confounds (total caloric intake, exercise level, smoking status and age) • Carbohydrate and protein intake were NOT related to adiposity (Tucker et al., 1991) Concepts of Physical Fitness 12e

  29. Effects of Exercise and Caloric Restriction Weight Loss (kg) Ex No Ex Fat 6.1 4.6 LBM 2.1 3.7 Total 8.2 8.3 Body Weight Exercise No Exercise (Hill et al., 1987) Time Concepts of Physical Fitness 12e

  30. Interaction Between Diet and Physical Inactivity p = .03 ns ns (Lissner et al., 1997) Concepts of Physical Fitness 12e

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