Principles of Weight

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• Principles of Weight
• Management

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Quiz 2

• True or False
• Essential fat results from excess caloric intake.
• Over fatness for women is around 20.
• The area that fat is stored in the body is an
  indicator of risk for diseases.
• Spot reduction is possible but not healthy.
• Anorexia is characterized by a
• binge-purge cycle.

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Body composition

• The body is made up of fat, bone, muscle and
  other tissues such as teeth, hair, organ tissue
  and connective tissue

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Somatotype

• There are three different body builds that
  reflect the human shape
• Ectomorph (Thin)
• Mesomorph (Muscular/medium)
• Endomorph (Fat)
• Factors that contribute to this difference
• Gender, Heredity, and Lifestyle.

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Body Fat

• Body fat is essential for the human body.
• The body uses fat for
• Temperature regulation
• Shock absorption
• Fat-soluble vitamins
• Energy source

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Fat Essential/Nonessential

• Essential Fat The minimal amount of fat needed
  for normal body functions.
• Nonessential Fat The excess fat that is stored
  in the body in the form of adipose tissue.

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Obesity

• Obesity is a result of excess fat storage in the
  body.
• Results from an imbalance of energy intake and
  energy expenditure.
• Females 30
• Males 25

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Body Fatness
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Regional Body Fat Storage

• Fat is stored, in the cells, under the skin in
  the form of adipose tissue.
• Android obesity Storage of fat in the abdominal
  and upper body area.
• Gynoid obesity Storage of fat below the waist.
• Where the fat is stored gives an indication as to
  the risk of potential health problems.

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Waist to hip circumferences

• A waist to hip circumference is a measurement of
  the area around the waist and hip. The waist
  measurement is divided by the hip measurement and
  a waist to hip ratio is obtained.
• This ratio gives a good prediction of coronary
  health risk.

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Waist to hip ratioWaist to hip ratios are
health predictors than body weight, body fat, or
BMI.
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Energy Balance

• Energy Intake The type and quantity of food
  consumed.
• Energy Expenditure The usage or burning of the
  food consumed.
• Energy expenditure is related to body metabolism.
  
• Metabolism ???

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Metabolism

• Metabolism The rate at which the body burns
  energy or calories.
• Basal metabolism The number of calories
  expended at rest.
• Exercise/activity metabolism The energy
  expenditure over basal metabolism.

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Energy Intake/Energy Expenditure

• How these two variables compare determines
  whether weight is gained, maintained, or lost.
• Weight gain When energy intake exceeds energy
  expenditure. (Positive caloric balance)
• Weight maintained When energy intake and energy
  expenditure are equal. (Isocaloric balance)
• Weight loss When energy expenditure exceeds
  energy intake. (Negative caloric balance)

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Calories

• In terms of calories, one pound of body fat
  equals 3500 calories.
• 1 lb. of Fat 3500 calories

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Creeping

• Creeping is the gradual increase in body fat over
  time.
• Creeping is a result of a small positive caloric
  balance over time.

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Aging

• There is a correlation of aging to weight gain.
• The primary factor, or reason, for weight gain is
  the loss of muscle tissue.

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Aging

• Muscle tissue requires a greater number of
  calories to sustain than body fat.
• For many activity levels drop off during the
  aging process.
• This drop in activity causes a loss of muscle.
• This loss of muscle creates a greater positive
  caloric balance.

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Body Uses of Fuel Sources

• Carbohydrates and Proteins are more readily used
  by the body and less likely to be stored as fat.
• The body tends to metabolize carbohydrates and
  proteins before it metabolizes fats.
• If one is going to have an excessive caloric
  intake it is better to come in the form of
  carbohydrates or protein.

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Weight Loss

• Any weight loss program should be designed to
  allow for no more than 2 pounds of body weight
  loss per week.
• Any greater loss will be in the form of lean body
  weight (muscle).
• Exercise should be a means of increasing caloric
  expenditure.

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Weight Loss

• Many diets claim an initial weight loss that
  exceeds 2 pounds. This is usually in the form of
  water loss.
• An individual who looses more than 2 pounds per
  week is likely to be deficient in nutrients.
• To lose 2 pounds of weight a week an individual
  needs to restrict their diet by 1000 calories a
  day.

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Causes of Obesity

• Common contributing factors
• Technology ???
• Genetics
• Family Lifestyle
• Childhood Fatness

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Technology

• Technology has increased to such a degree that
  our activity levels have dramatically decreased.
• Examples
• Escalators
• Riding mowers
• Automobiles

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Genetics

• The blueprint of the body.
• Research indicates that identical twins share the
  same tendencies in weight gain and fat
  distribution.
• Is genetics an insurmountable factor?

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Family Lifestyle

• A family lifestyle that is lacking in activity or
  involves over consumption will contribute to
  obesity.
• Children raised by parents that are overweight
  and sedentary tend to share the same
  characteristics.

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Childhood Fatness

• The amount of fat cells that an individual has is
  the amount of fat an individual will always have.
• Weight gain or loss is the result of an increase
  or decrease in the size of the fat cells that
  exist in an individual.

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Childhood Fatness

• There are two times in life when fat cells are
  increased in number.
• The first year of life
• Age 10 to adolescence
• Allowing a child to gain EXCESS fat cells during
  these times can burden the individual for the
  remainder of their life.

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Set Point Theory

• The set point theory suggest that every
  individual has a particular body fat level that
  their body tries to maintain. A person maintains
  a fairly constant body fat level because of
  manipulation of different factors such as
  appetite, hunger, satiety level, and metabolism.

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Set Point Theory

• If a person tries to lose weight by caloric
  restriction their metabolism rate may slow thus
  making it harder to lose the weight.
• The body has actually recognized the reduction in
  energy and has adjusted by slowing the metabolism
  rate. (becoming more efficient)

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Set Point Theory

• The body may also adjust to this energy reduction
  by increasing the appetite thus making it more
  difficult to remain on the restricted diet.

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Lowering the Set Point

• Nicotine consumption lowers the set point.
• Amphetamine usage lowers the set point.
• Proper diet coupled with exercise lowers the set
  point.

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Raising the Set Point

• Diets high in fat, refined sugars, and artificial
  sweeteners have been shown to raise the set
  point.
• Severe caloric restriction causes a rise in the
  set point.

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Exercise and Weight Control

• Regular exercise contributes to long-term weight
  reduction.
• Regular exercise is important in limiting the
  loss of lean body mass.
• This relationship of lean mass to weight
  reduction is important.

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Lean Mass/Metabolism

• As lean body mass increases so does the basal
  metabolism rate.
• The increase in the metabolic rate will assist in
  weight reduction.
• It is estimated that for each additional pound of
  muscle, the basal metabolic rate increases by 30
  50 calories per 24 hour period. (an increase in
  one pound of fat burns about two calories per 24
  hour period.

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Weight Control

• Both aerobic activity and resistive training
  should be used for weight management.
• Exercise has been shown to control many of the
  health risk of obesity. Included are
  hypertension and an increased risk of coronary
  heart disease.

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Spot Reduction

• Attempting to lose fat in a specific area is
  referred to as spot reduction.
• Spot reduction is not possible.
• The body loses the highest amount of fat from the
  areas that have the highest amount of fat storage.

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Behavior Modification

• Lifestyle and behavior are directly related to
  weight management
• A behavior can be changed only if it is
  understood, and sometimes even relearned.

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Factors

• The relationship between three factors must be
  understood to successfully manage weight. Those
  factors are
• Factors leading up to eating
• Eating
• Events following eating

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Techniques That Contribute to Safe, Long-term
Change

• Make a commitment to change
• Establish realistic weight loss goals
• Exercise
• Eat a variety of foods
• Select and prepare foods wisely
• Develop healthy eating pattern
• (low calorie/fat)

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Techniques Continued

• Avoid automatic eating
• Stay busy
• Plan meals ahead of time
• Do not serve more food than you should eat
• Avoid negative social settings that promote
  binging
• Avoid food raids

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Eating Disorders

• The two most common eating disorders in the
  United States are found predominately in the
  female population. The two most common disorders
  are
• Anorexia nervosa
• Bulimia

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Anorexia Nervosa

• An anorexic individual severely restricts caloric
  intake to a point that effects health in a
  negative way. Characteristics include
• Maintaining weight 15 below normal
• Intense fear of weight gain despite underweight
  conditions.
• Distorted body conditions
• The absence of a t least three menstrual cycles.

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Bulimia

• Bulimia is the most common eating disorder and is
  characterized by a binge-purge cycle.
• Bulimia effects primarily the female population.

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Gaining Weight

• Recommendations for healthy weight gain are to
  increase weight by increasing lean body mass
• Successful muscle mass gain should come from
  proper diet and intensive resistive training
• Increase in calories should come in the form of
  complex carbohydrates
• No additional protein is required

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Body Composition
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Three Site Measurements (Female)

• Triceps
• Suprailium
• Thigh

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• Triceps A vertical fold on the back of the
  upper arm taken halfway between the acromion
  (shoulder) and olecranon (elbow) processes.
• Suprailium A diagonal fold taken at or just
  anterior to the crest of the ilium.
• Thigh A vertical skinfold taken midway between
  the greater trochanter of the femur and the
  patella on the front of the thigh.

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Three Site Measurement (Male)

• Chest
• Abdominal
• Thigh

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Site Locations Men

• Chest A diagonal skinfold taken halfway between
  the anterior axillary line (crease of the
  underarm) and the nipple.
• Abdomen A vertical skinfold taken one inch
  lateral to the umbilicus (belly button).
• Thigh A vertical skinfold taken midway between
  the greater trochanter of the femur and the
  patella on the front of the thigh.

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Supplemental Material

• Essential/nonessential body fat and body fat
  storage
• Body Fat (composition)
• BMI (body fat index)
• Waist-to-hip ratio

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Essential/Nonessential Fat

• The total fat in the human body is classified
  into two categories. These two categories are
  Essential fat and storage fat(nonessential).

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Essential fat

• Essential fat is the fat needed to carry out
  normal physiological functions or normal daily
  task. Inadequate levels of essential fat will
  lead to a decrease in human health. This type of
  fat is found in tissues such as muscles, nerve
  cells, bone marrow, intestines, heart, lungs, and
  liver. The essential fat for males is less than
  5 and for females is less than 8.

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Storage Fat

• Storage fat is the fat stored in adipose tissue.
  This fat is stored mostly beneath the skin and
  around major organs of the body. The three basic
  functions storage fat serves are 1) as an
  insulator to retain body heat, 2) an energy
  source for metabolism, and 3)
• a shock absorber against physical trauma to the
  body.

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Location of Storage Fat

• The amount of storage fat does not differ greatly
  between men and women. The deference is that men
  seem to store fat around the waist whereas women
  tend to store fat around the hips and thighs.

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Body Fat Composition

• Body fat composition can be assessed through a
  variety of different methods. Some of these
  methods include a) hydrostatic or underwater
  weighing, b) skinfold thickness,
  c) bioelectrical impedance, and d) girth
  measurements. The different methods have both
  positive and negative factors as a means for
  testing body fat.

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Hydrostatic Weighing

• Hydrostatic weighing is the most accurate method
  of measuring body fat. Most of the other methods
  are validated against this method. The negative
  aspects are that this procedure requires an
  extreme amount of time, skill, and equipment.

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Procedure

• The procedure for each person being tested is a)
  force as much air as possible out of the lungs
  (residual lung volume must then be calculated),
  b) lean forward and completely submerge
  underwater, and c) remain as calm as possible in
  that the scale must stabilize before a reading
  can be taken. This procedure must be repeated
  eight to ten times. This method takes up to 30
  minutes to administer for each individual.

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Skinfold Thickness

• Skinfold thickness assessment is based upon the
  premises that about half of the bodys fatty
  tissue is directly beneath the skin. This method
  correlates highly with hydrostatic weighing. The
  procedure is performed with the aid of pressure
  calipers. Several sites are measured to reflect
  the total percent of body fat.

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Procedure

• For women the triceps, suprailium, and thigh are
  measured. For men the chest, abdomen, and thigh
  are measured. All measurements are taken from
  the right side of the body. These measurements
  are then plugged into a formula and the body fat
  composition is calculated.

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Bioelectrical Impedance

• Bioelectrical impedance is simple to administer
  but requires costly equipment. The individual is
  hooked up to machine that sends a weak electrical
  current through the body to analyze body
  composition.

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Procedure

• The premises behind this method is that the
  electrical current is conducted through different
  body parts at different rates. With this known,
  the rate which the current travels through the
  body is indicative of the amount of body fat of
  an individual.

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Girth Measurements

• Girth measurements is a very simple , perhaps the
  simplest, method of determining percent body fat.
  Specific measurements are taken from different
  areas of the body and put into a formula or chart
  to determine body fat.

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Measurements

• Measurements for women are the upper arm, hip,
  and wrist. Measurements for men are waist and
  wrist. This method is not very accurate with the
  athletic population. Girth measurements of
  muscle mass can be interpreted as excess fat.

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Weight Management Terms

• Sugar and salt are not always listed as "sugar
  and salt but in some other misleading forms.
  Following is a list of such terms used.

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Sugar (terms)

• brown sugar
• corn sweetener
• corn syrup
• dextrose
• fructose
• fruit juice concentrate
• Glucose
• honey
• high fructose corn syrup

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Continued

• lactose
• maltose
• mannitol
• maple syrup
• molasses
• raw sugar
• sorbitol
• sucrose
• syrup
• table sugar

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Salt (terms)

• Salt, too has many other aliases. Just look out
  for the word sodium and beware!
• Monosodium Glutamate (MSG)
• Baking soda
• Sodium Citrate

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References

• http//library.thinkquest.org/11960/healthy/label.
  htm
• Hoeger, W.W.K, Hoeger, S.A. (1990). Principles
  Labs for Physical Fitness. (pg 65-80).
  Englewood, CO Morton Publishing Company.

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Assignment

• Exam 1 (Chapters 1 3)
• STUDY!!!
• Assignment for following class
• Read Chapter 4
• Complete lab 4b