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Body Composition & Weight Management Chps. 7 & 9

Body Composition & Weight Management Chps. 7 & 9. Alternative Title: Maintaining Healthy Bodies. Confronting Images, Assumptions & Myths. Assumptions &/or Myths. The perfect body Ideal weight Body weight Body fat Weight loss Spot toning / reduction Being OK / not OK with how we look.

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Body Composition & Weight Management Chps. 7 & 9

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  1. Body Composition & Weight ManagementChps. 7 & 9 Alternative Title: Maintaining Healthy Bodies

  2. Confronting Images, Assumptions & Myths

  3. Assumptions &/or Myths • The perfect body • Ideal weight • Body weight • Body fat • Weight loss • Spot toning / reduction • Being OK / not OK with how we look Where do these assumptions & myths come from?

  4. VIDEO

  5. Definitions • Underweight • Extremely low body weight (anorexia / bulimia) • Overweight • Excess wt. given a certain standard • Ht. / Wt. chart –which aren’t reliable predictors • Overfat • Too much fat, but not obese • Obese • Excess of 30-35% • Excessive body fat relative to lean mass • Excessive fat increases blood lipids, which increases risk for disease

  6. Body Composition • What is it? • Lean body mass to fat mass ratio • What do we know about body composition? • For normal, healthy bodies to function • Men – no less than 3% • Women – no less that 12% • Why?????

  7. Typical Body Composition of an Adult Man and Woman p. 173

  8. Body Composition Classification According to Percent of Body Fat p. 184

  9. Measurement • Reliable techniques for body fat % • Skinfolds • Hydrostatic weighing • Bioelectrical impedence • Assessing disease risk • Waist-Hip ratio • Pears & Apples • Body-mass index (BMI) • Determines thinness & fatness (ht/wt) to estimate critical fat values for increased risk

  10. Dieting • The diet industry • Multi-billion dollar industry that caters to the socio-cultural assumptions • $30 billion in 1990 • http://www.naafa.org/documents/policies/dieting.html • The diet industry's advertising and marketing strategy is based on the creation and perpetuation of fear, biases, and stereotypes

  11. Dieting

  12. Instead…………. Lets talk about… Maintaining healthy bodies

  13. Set Point Theory • A weight regulating mechanism • Controls appetite & amount of fat stored • Maintains a basal metabolic rate (BMR) • BMR increases with greater amount of lean body mass (muscle) • How do you increase lean body mass? • More physical activity • Weight training

  14. For example… • Age: 20 • Weight: 150 lbs • % fat: 15 • Age: 40 • Weight: 150 lbs • % fat: 30 Why? Not as active. Multiple diets over 20 years.

  15. Once again… • The Lifestyle Nazi • Lifestyle commitments • Increased level of activity • Continuous activity • Smart food choices • Doesn’t necessarily mean you have to restrict calories or not eat fun foods • Moderation, moderation, moderation

  16. Balance… Calories In Calories Out

  17. Calculating Daily Energy Needs • Assignment due to lab instructor next week • Complete Figure 9.6 (p. 257) in text (photocopy!!). • Just follow the form to determine daily energy needs - its pretty easy • Compare that number with the total calories you typically consume (as revealed in the dietary analysis you just did) • Write a reaction / reflection on these findings (brief - 1 pager)

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