AH 3234 Exam 2

•Weight-regulating mechanism (WRM)

-A feature of the hypothalamus of the brain that controls how much the body should weigh

•Adenosine triphosphate (ATP)

-A high-energy chemical compound that the body uses for immediate energy

•Sarcopenia

-Age-related loss of lean body mass, strength, and function -Poor nutrition also related -Dynapenia = muscle weakness

Alveoli

-Air sacs in the lungs where oxygen is taken up and carbon dioxide (produced by the body) is released from the blood

•Resting metabolism

-Amount of energy (in milliliters of oxygen per minute or total calories per day) an individual requires during resting conditions to sustain proper body function

•Arterial-venous oxygen difference (a-VO2diff)

-Amount of oxygen removed from the blood as determined by the difference in oxygen content between arterial and venous blood

•Hypertrophy

-An increase in the size of the cell, as in muscle hypertrophy

•Vigorous exercise

-CR exercise with an intensity level of approximately 70% of capacity

•Very-low-calorie diet

-Diet that allows an energy intake of 800 calories or fewer per day

•Heart rate reserve (HRR)

-Difference between maximal heart rate and resting heart rate

•Activities of daily living (ADL's)

-Everyday behaviors that people normally do to function in life (cross the street, carry groceries, lift objects, do laundry, etc.)

•Maximal heart rate (MHR)

-Highest heart rate for a person, related primarily to age

•Intensity

-In cardiorespiratory exercise, how hard a person has to exercise to improve or maintain fitness

Overload

-Increased intensity -Increased repetitions -Increased speed of repetitions -Decreased rest -Increased volume

•Hemoglobin

-Iron-containing compound, found in red blood cells, that transports oxygen

•Specificity of training

-Link activity to muscles targeted - and to patterns of movement one is aiming to improve -Sport-specific training

•Glycogen

-Manner in which carbohydrates (glucose molecules) are stored in the human body, predominantly in the liver and muscles

•Cardiorespiratory training zone

-Recommended training intensity range to develop adequate cardiorespiratory endurance -Measured by heart rate

•Three components of total daily energy requirement

-Resting metabolic rate (RMR) -Energy required to maintain vital body processes in resting state -Also called REE (Resting Energy Expenditure) -Thermic effect of food (TEF) -Energy required to digest, absorb, and store food -Physical activity (PA) -All activity or movement counts - spontaneous movements, fidgeting, NEAT and on-purpose exercise -Also called AEE (Activity Energy Expenditure)

•Neural function

-Significant strength increases during first two weeks of training due to enhanced neural function -Improved neuron stimulation and muscle fiber recruitment -"All or None Principle"

Types of muscle fiber

-Slow-twitch fibers: greater aerobic capacity (red) -Fast-twitch fibers: greater anaerobic capacity and produce more overall force (white) •Proportion of fibers is genetically determined •Training increases functionality of "both" fiber types

•Anabolic steroids

-Synthetic versions of the male sex hormone testosterone, which promotes muscle development and hypertrophy

•Oxygen uptake (VO2)

-The amount of oxygen the human body uses

•Anaerobic threshold

-The highest percentage of the VO2max at which an individual can exercise (maximal steady state) for an extended time without accumulating significant amounts of lactic acid

•Basal metabolic rate (BMR)

-The lowest level of oxygen consumption (and energy requirement) necessary to sustain life

•Glycemic index

-Used to rate the plasma glucose response of carbohydrate-containing foods with the response produced by the same amount of a standard carbohydrate, usually glucose or white bread

•Set point

-Weight control theory that the body has an established weight and strongly attempts to maintain that weight

•Warm-Up

5-10-minute warm up aids the transition from rest to exercise, and a cool-down emphasizing decreasing intensity gradually to help the body return to near rest, followed by stretching activities

•Cool-Down

Stopping exercise abruptly causes blood to pool in extremities, diminishing blood return to the heart Veins in limbs depend on contraction of muscles to squeeze blood back to heart: Skeletal Muscle Pump

Set point Theory

•A weight-regulating mechanism (WRM) in the human body has a set point for controlling appetite and amount of stored fat -Like a "thermostat" for body fat •Every person has his or her own body fat percentage that the body attempts to maintain -Under calorie reduction, body may make metabolic adjustments to maintain its set point -The basal metabolic rate (BMR) may drop dramatically under a consistent negative caloric balance, and weight loss may plateau

Cardiorespiratory Endurance

•Ability of lungs, heart, and blood vessels to deliver enough oxygen to cells to meet demands of prolonged physical activity •The most important part of health-related physical fitness for most adults -Exception may be older adults...why?! •Lack of physical activity leads to hypokinetic diseases -Hypertension, heart disease, chronic low back pain, and obesity •Aerobic exercise is especially important in preventing cardiovascular disease

Assessment of Cardiorespiratory (CR) Endurance

•Aerobic capacity determined by oxygen uptake per minute of physical activity (VO2max) -Higher levels = greater efficiency -Relative value in mL/kg/min used most often -This considers total body mass (weight in kg) •During aerobic exercise, average person trains around 50% of VO2max

Energy-Balancing Equation

•As long as caloric input equals caloric output, a person will not gain or lose weight -When caloric intake exceeds output, person gains weight -When output exceeds input, person loses weight -We know this isn't always the case, though •Estimated energy requirement (EER) -Average energy (caloric) intake predicted to maintain energy balance for a specific person •One pound of fat = 3,500 calories •Two people with similar measured caloric intake and output seldom lose weight at the same rate •Many variables contribute to these differences -Gender -Body composition -Metabolic rate -Age -Activity level

A Lifetime Commitment to Fitness

•Benefits are maintained through a regular lifetime program •De-Training estimate: -benefits of four weeks of aerobic training completely lost after two weeks of inactivity -Depends on fitness level prior to interruption -CR system starts to lose some capacity after 48 to 72 hours of aerobic inactivity

Basic Cardiorespiratory Physiology: A Quick Survey

•CR endurance measures how pulmonary, cardiovascular, and muscular systems work together during aerobic activities •Oxygen taken up by alveoli in the lungs and transported in blood hemoglobin, then through the circulatory system •Oxygen converts food into ATP through aerobic metabolism •Higher oxygen uptake, or VO2, indicates more efficient CR system

Basic Muscle Physiology

•Capacity to exert force varies with demands placed on the muscles -Increases with strength training -Muscles atrophy and lose strength with sedentary living or required rest due to injury

Aerobic and Anaerobic Exercise

•Cardiorespiratory endurance activities are called aerobic exercises -Requires oxygen to produce energy (ATP) to carry out the activity -Examples: walking, jogging, and swimming •Anaerobic exercise is so intense that oxygen can't be delivered and used to produce energy -Can only sustain for two to three minutes -Examples: 100, 200, and 400 m races in track, 100 m swimming, gymnastics routines, strength training

Intensity of Exercise

•Cardiorespiratory stimulation: make heart pump faster for a specified time period •Health and fitness benefits -30% to 90% of heart rate reserve (HRR) -Appropriate duration and frequency •Determine exercise training intensity (TI's) your cardiorespiratory training zone

Recommendation re: Set Point

•Daily caloric intake of about 1,500 calories, distributed properly over the basic food groups •Body may keep track of nutrients and calories consumed -Not feel satisfied until the right amount has been consumed •Combine a sensible calorie-restricted diet with an increase in daily physical activity -Evidence: people do not become hungrier with moderate physical activity

Rate of Progression

•Depends on health and fitness status, exercise tolerance, and program goals -Initially, only 3 x 15 - 20 min/week recommended to avoid musculoskeletal injuries -Increase duration by 5-10 minutes per week and frequency up to five times per week by the fourth or fifth week -Progressively increase frequency, duration, and intensity of exercise until you reach your fitness maintenance goal

Healthy Weight Gain

•For naturally lean people who cannot gain weight, the only healthy way to gain weight is through exercise (strength-training) and a slight increase in caloric intake -Approximately +500 calories/day to gain lean tissue •Higher caloric intake must be accompanied by a strength-training program -Otherwise, body weight increase will be in fat, not muscle tissue

The Weight Loss Dilemma

•Diet without exercise •Only ~10 % of people who begin program can lose desired weight •Only ~5 % are able to keep it off •Traditional diets fail because few of them incorporate permanent behavioral changes •Brain of a "non-dieter" versus "dieter" •Frequent fluctuations in weight (yo-yo dieting) markedly increase the risk for dying from cardiovascular disease •Quick-fix diets should be replaced by a slow but permanent weight-loss program

The Roles of Exercise Intensity and Duration in Weight Management

•During light-intensity exercise, up to 50% of calories burned may be from fat •Vigorous-intensity exercise burns more calories than light-intensity exercise -Subsequently burns more fat as well •Metabolic rate maintained at a higher level after high-intensity exercise -Benefit of HIIT

Moderate- vs. Vigorous-Intensity Exercise

•Emphasis switched from vigorous-intensity to moderate-intensity training in the 1990s -Moderate-intensity training provides many health benefits, including decreased risk for cardiovascular mortality •Vigorous-intensity programs yield higher improvements in VO2max -Better improvements in coronary heart disease risk factors •Pendulum is swinging back to vigorous-intensity

Overweight versus Obese

•Excessive body weight combined with physical inactivity is second leading cause of preventable death in US •Obesity and unhealthy lifestyle habits are the most critical public health problems we face in the 21st century •More than 1/3 of population is on a diet any given moment...we spend 40 billion/year attempting to lose weight! (obesity-related diseases cost an estimated $117 billion yearly) •Overweight and obese are not the same thing -Overweight people weigh 10-20 lb more than recommended weight -May not be harmful to most when otherwise healthy, physically active, healthy eating pattern •Obesity results in: -Decreased life expectancy -Decreased quality of life -Increased illness and disability •Recommended body weight -Allows individuals to participate in wide variety of moderate to vigorous activities -Allows a high degree of independence throughout life •Underweight -Affects about 14 % of people in the United States -Can lead to medical disorders

Duration (Time) of Exercise

•Exercise between 20 - 60 minutes per session -At 90% intensity, 20 - 30 minutes sufficient -At 50% intensity, 60 minutes recommended •May benefit CR system with accumulation of 30 minutes moderate-intensity activity, split into at least 10 minutes, 3 x day •Five hours of moderate activity, or 2.5 hours of vigorous activity per week provide additional benefits •Exercising for Weight Management -To prevent weight gain, 60 minutes of moderate intensity activity should occur almost daily •Exercising for Maximum Time Efficiency -Alternatively, 30 minutes of vigorous intensity exercise has the same benefits as 60 minutes of moderate intensity activity

Physical Activity and Weight Management

•Exercise is best predictor of ability to maintain long-term weight loss •How much exercise do we need? -For health benefits -30 minutes, 5 days per week -To lose weight and prevent weight gain -60 to 90 minutes daily •Set point theory advocates: Exercise resets "fat thermostat" to a new, lower level •Strength training helps maintain and increase lean body mass -Also decreases abdominal fat •Exercise helps increase muscle tissue, connective tissue, blood volume, glycogen, enzymes and other structures within the cell -Leads to higher functional capacity of body -Reduces the impact of genetic factors

Light Exposure and BMI

•Exposure to morning light can influence body weight and feelings of hunger -Early morning walk or run - great benefit! •People who get more light exposure early in the day have lower BMIs •Timing, intensity, and duration of light important factors -Aim for at least 500 lux (typical office); -Outside, full daylight = approximately 10,000 lux

Lowering the Set point

•Factors that affect the set point by lowering the fat thermostat -Exercise -Diet high in complex carbohydrates -Nicotine -Amphetamines •The last two are more destructive than carrying extra fat weight

Diet Crazes

•Fad diets deceive people -Claim dieters will lose weight by following all instructions -With very low calorie diets, much of the weight loss is water and protein, not fat •Some diets are healthier than others •Popular diets: -US News' annual "Best Diets" list -Top 3 "overall": Mediterranean Diet, DASH Diet, The Flexitarian Diet -Others: WW, Mayo Clinic, MIND, TLC, Volumetrics -Among the lowest ranked: Keto, Whole30, Raw Food, Paleo

Anorexia Nervosa

•Fear of weight gain is greater than fear of death •Distorted image of body •Preoccupation with food/meal planning •Diagnostic criteria -Refusal to maintain body weight -Intense fear of gaining weight or becoming fat -Altered perception of body weight, size, or shape -Amenorrhea •100% curable - Treatment requires professional help

Hormonal Regulation of Appetite

•Ghrelin, produced primarily in the stomach, stimulates appetite •Leptin, produced by fat cells, lets the brain know when you are full -More Leptin = less desire to eat -Lack of physical activity leads to leptin resistance, leading to excessive eating •Sleep deprivation and exercise dose are being studied as they relate to amounts of ghrelin and leptin

Components of Oxygen Uptake

•Heart rate (beats per minute), HR -Ranges from 40's (resting) to 200 (vigorous exercise) -Maximal heart rate (MHR) drops one beat per year after age 12 •Stroke volume (mL per beat) SV -Ranges from 50 (untrained individuals) to 200 (endurance-trained athletes) -Increases with endurance training •Amount of oxygen removed from blood -Arterial-venous oxygen difference (a-VO2diff) -expressed as mL of O2 per 100 cc of blood

Protein, Fats, Fiber and Feeling Satisfied

•High volume foods fill the stomach on fewer calories: foods with high amounts of water and fiber •Appetite slows when the brain senses intake of glucose, fatty acids, and amino acids in the bloodstream •When digestive organs sense that a meal has provided enough of a certain nutrient, messages of satisfaction are sent to the brain

Benefits of Aerobic Exercise

•Higher maximal oxygen uptake (VO2max) •Increase in oxygen-carrying capacity of blood •Decrease in resting heart rate (RHR) -And Increase in cardia muscle strength: -Increase in cardiac output and stroke volume -Cardiac output (Q, dot Q or CO): amount of blood pumped by the heart in one minute -Q = SV x HR -Stroke volume (amount of blood pumped by the heart in one beat) yields a lower heart rate -Ranges from 50 mL/beat - 200 mL/beat •Lower heart rate at given workloads -"Trained" people have lower HR response to given task, e.g., 10 min mile will elicit lower HR •An increase in number, size, and capacity of mitochondria -Structures within cells where energy transformations take place •Increase in number of functional capillaries -Smallest blood vessels carrying oxygenated blood to body •Increase in fat-burning enzymes •Faster recovery time after exercising -Time the body takes to return to resting levels after exercise •Lower blood pressure and blood lipids •Better health and wellness

Behavior Modification and Adherence to a Weight Management Program

•If weight management is to become a priority, people must transform their behavior -Desire -Commitment -Perception that it will take time -Willingness to be honest -Ability to plan & evaluate realistically •Surround yourself with people who have the same goals as you do -Gender plays a role

Monitoring Your Diet with Daily Food Logs

•If you eat it...record it - powerful motivational tool •People who monitor daily caloric intake are more successful at weight loss than those who do not •To lose weight, use the diet plan that most closely approximates your target caloric intake •Pay particular attention to food serving sizes, and read food labels carefully

Effect of Food Choices on Long-Term Weight Gain

•Individuals who consume unhealthy foods gain more weight -Those who make healthy food choices gain less weight -This is true regardless of other lifestyle habits •Weight gain strongly associated with consumption of potato chips, potatoes, sugar-sweetened beverages, and red meats •Weight loss & maintenance associated with consumption of vegetables, whole grains, fruits, nuts, and yogurt

Treatment for overcoming emotional eating

•Learn to differentiate between emotional and physical hunger •Teach yourself the habit of noticing your emotions before picking up food •Pause when you catch yourself eating in response to an emotion •Remind yourself that your choices include eating, eating and decreasing portion size, waiting before eating, eating that same food at the next meal, or using countering techniques •Take the time to enjoy the food mindfully •Avoid storing and snacking on unhealthy foods •Keep healthy snacks handy •Keep a trigger log •Work it out with exercise instead of food

Why Crash Diets Fail

•Less than 800 calories/day (VLCD) •Glycogen storage is depleted in a few days •Half the weight loss is lean tissue, including heart muscle •Increases risk of heart attacks or fatal cardiac arrhythmias •Sodium depletion may cause dangerous blood pressure drop •RMR decreases ~15% within 2 weeks

Low-Carb Diets

•Low-carbohydrate/high-protein (LCHP) diets -Eat all the protein foods you want -Limited fruits and vegetables -High in fat •Carbohydrates characterized by glycemic index -High glycemic index: quick rise in blood glucose -Low glycemic index: help maintain constant blood sugar -May aid in weight loss and weight maintenance

Eating Disorders

•Medical illnesses characterized by intense fear of becoming fat—thought to stem from environmental pressures -Anorexia nervosa: self-imposed starvation -Bulimia nervosa: pattern of binge eating and purging -Binge-eating disorder: eating excessive amounts of food within a relatively short time •Most prevalent in women 25 to 50 years of age -Another resource states prevalence with ages 12-35 •One in ten cases occurs in men •Often a coping mechanism to avoid dealing with significant family and/or social problems -Syndrome typically emerges following a stressful life event and uncertainty about ability to cope •Stages in eating disorder development -Start with weight loss diet -Dieting becomes extreme -Often combined with exhaustive exercise and overuse of laxatives and diuretics -Becomes the primary focus of attention

Protein Intake

•Minimize loss of lean body mass and hunger pains with more protein -1.0 to 1.2 g of protein per kg of body weight per day -Sports nutrition references 1.2 - 2.0 g/kg/d -Aim to eat with each meal/snack, throughout the day •Look for fat-free or low-fat protein sources -Milk, plain Greek yogurt, eggs, lean meats and poultry, tofu, quinoa, and beans

Bulimia Nervosa

•More prevalent than anorexia nervosa -Mostly well-educated, near recommended weight, emotionally insecure, lacking self-esteem •Binge-purge cycle -Anticipation of cycle -Urgency to begin binging -Eating large and uncontrollable amounts -Short period of satisfaction -Feelings of guilt, shame, and fear -Purging •Diagnostic criteria -Recurrent episodes of binge eating -Sense of lack of control -Inappropriate compensatory behaviors -Self-induced vomiting -Misuse of laxatives, diuretics, or other medications -Fasting or excessive exercise -Bingeing and compensatory behaviors both occur at least twice a week for three months -Undue importance of body shape and weight

Binge-Eating Disorder

•Most common of 3 main eating disorders •Causes are unknown; triggered by depression, anger, sadness, or boredom •Do not purge; may be overweight or obese •Diagnostic criteria -Eating an unusually large amount of food -Eating until uncomfortably full -Eating out of control and faster than usual -Eating alone because of embarrassment -Feeling disgusted, depressed, or guilty

Healthy Weight Goal Reminder:

•Most experts recommend a combination of diet & exercise to lose weight...and keep it off •Cardio exercise is often recommended to help burn calories •Resistance exercise is recommended to help maintain lean mass - and to build lean mass •Doing both is best approach to maximize weight loss as fat loss, as much as possible.

Gender Differences

•Muscle quality same for men and women •Endocrinological differences do not allow same level of hypertrophy -Men have more muscle fibers—male hormones increase potential of each individual fiber for hypertrophy -Women will not develop large musculature from strength training •Use of anabolic steroids and human growth hormones has negative health effects

Muscular Strength and Endurance

•Muscular fitness -Achieved through strength (resistance) training -Involves muscular strength and endurance •Benefits -Good health -Improved functional capacity -Better quality of life

Assessing Muscular Strength and Endurance

•Muscular strength -Ability of a muscle to exert maximum force against resistance -Measured by one repetition maximum (1RM) -Requires time - trail & error...and Safety -Highly specific to the strength test used •Muscular endurance -Ability of a muscle to exert submaximal force repeatedly over time -Established by number of repetitions or length of time a contraction can be sustained -Depends largely on muscular strength •Hand grip strength test (muscular strength) -Weak correlation with overall body strength -Still high association with CV disease/ premature death

Enhances Quality of Life as You Age

•Muscular strength may be the most important health-related component for older adults -Contributes to independent living, activities of daily living (ADL's), and quality of life -Improves balance and restores mobility -Makes lifting and reaching easier -Decreases risk for injuries, falls, and osteoporosis -Prevents muscle loss (sarcopenia) •Primary outcome of strength training: increase muscle mass and size - hypertrophy -Results in higher resting metabolism •Declining metabolism during aging caused largely by sedentary living -Metabolism does not have to decrease with age if individuals stay active

Types of Muscle Hypertrophy

•Myofibrillar hypertrophy -Result of increased synthesis of myosin and actin filaments •Sarcoplasmic hypertrophy -Increase in sarcoplasm (similar to cytoplasm) -Results from training with lower resistances and higher number of repetitions -Greater muscle size, but lower strength increases

Rating the Fitness Benefits of Aerobic Activities

•Nature of activity dictates potential aerobic development •Beginners should start with light-intensity activities that carry a minimum risk for injuries •METs (metabolic equivalents) measure intensity of exercise in multiples of resting metabolic rate -1 MET is the equivalent of a VO2 of 3.5 mL/kg/min -MET levels for a given activity vary according to effort expended

Other Specified Eating or Feeding Disorder (OSEFD) - formerly Eating Disorder Not Otherwise Specified (EDNOS)

•Newer diagnostic category for individuals with disordered eating that do not match other categories •Treatment options -School counseling or health center -Local hospitals -Community support groups

Weight Management in the Modern Environment

•Obesity: body mass index (BMI) of 30 or higher -Level at which excess body fat can lead to serious health problems -An estimated 35% of the adult population in industrialized nations is obese •Average weight of American adults has increased by 25 pounds or more since 1965 •Obesity prevalence higher in African Americans and Hispanic Americans

Examples of OSEFD/EDNOS

•Orthorexia - fixation with healthy or righteous eating. Attempt to eat only organic food & avoid anything that isn't "pure", often eliminating entire food groups. Primarily motivated by fear of bad health, not necessarily thinness •Atypical Anorexia Nervosa - Criteria of anorexia nervosa, except significant weight loss •Purging Disorder - Recurrent purging behavior to influence weight or shape in the absence of binge eating •Anorexia Athletica - Engage in daily compulsive lengthy and rigorous exercise routines to reach & maintain low body weight. These individuals feel extremely guilty if they miss a workout or are unable to keep up with exercise regimen.

Rate of Perceived Exertion (RPE)

•Physical activity perceived exertion (H-PAPE) -A perception scale to monitor or interpret the intensity of aerobic exercise -Alternative to checking pulse •Cross-check with target zone -Reexamine periodically

Losing Weight the Sound and Sensible Way

•Prevent injury -Exercises that support one's entire body weight not recommended for obese individuals •Start slowly •Reduce calories sensibly •Make wise food choices -Making healthy choices allows you to eat more food and get more nutrients •Weigh yourself regularly •Determine average of calories burned daily from exercise, total minutes exercised weekly, and daily average exercise time •Obtain the daily energy requirement, with exercise, needed to maintain body weight -Reduce caloric intake to lose weight -Final caloric intake to lose weight should not be below 1,500 daily calories for most people •Successful diets approximately: -50 - 60% carbohydrates, 20% protein, 20% fat •Reduce evening eating •Breakfast is a critical meal during a weight-loss program •Consuming most of your daily calories in one meal may cause more calories to be stored as fat •Consuming more calories early in the day is more beneficial than later in the day •Drink water and avoid liquid calories •Reduce eating occasions •Foods that aid in weight loss: -Whole foods and high-volume, low-energy dense foods -Effect of food choices on long-term weight gain •Monitoring diet with daily food logs

Responders vs. Nonresponders

•Principle of individuality: genetics play a role in response to exercise -Responders readily show improvements -Typical improvements of 15-20%; up to 50%! -"Nonresponders" exhibit small or no improvements at all -Less than 5 percent of exercise participants •A lower-body strength-training program has been shown to help nonresponders improve VO2max through aerobic exercise •More research needed on this subject - other benefits of exercise may not be measured; "did not respond" versus "nonresponder" terms

Exercise Volume

•Product of frequency, intensity, and duration •Recommended minimum volume -Energy expenditure of 1,000 calories/week -10,000 or more steps per day •For substantial fitness benefits, per week: -75 minutes of vigorous-intensity aerobic activity; nonconsecutive days, and -At least 2 additional 30 minutes of moderate-intensity activity •Also helps monitor excessive exercise

Assessing Physical Fitness

•Purposes -Educate participants about current fitness levels -Motivate individuals -Provide starting point -Evaluate improvements in fitness -Monitor changes throughout the years

Frequency of Exercise

•Recommended aerobic exercise frequency -3-5 days per week •Vigorous-intensity recommendation -Three (3), 20 - 30-minute exercise sessions per week, on nonconsecutive days -(more than 5 x week = minimal added gains to VO2max) •Moderate-intensity recommendation -Five (5), 30 - 60-minute exercise sessions per week •Endurance athletes may train at or above the anaerobic threshold

Physiology of Weight Loss

•Traditional weight control concepts centered on 3 assumptions: -Balancing food intake against output allows a person to achieve recommended weight -All fat people simply eat too much -The human body doesn't care how much (or little) fat it stores •Obesity involves a combination of genetics, behavior, and lifestyle factors

Monitoring Body Weight

•Regularly monitor body weight -Key component of lifetime weight management -Measure at same time of day under same conditions -Expect weight to fluctuate by a pound or more from one day to the next -Factors: food intake, activity, and amount of rehydration •Added note - if monitoring weight is not motivating, use other forms of tracking goals/progress

Nondietary Factors that Affect Weight Management

•Sleep and weight management •Light exposure and BMI •Monitoring body weight

Sleep and Weight Management

•Sleep deprivation conducive to weight gain -May interfere with body's capability to lose weight •Lack of sleep (< 6 hours) disrupts normal body hormone balance -Elevates ghrelin levels and decreases leptin levels •Eight hours of sleep recommended for adults -About 63% of Americans sleep < 8 hours/night

Exercise-Related Weight Loss Myths

•Spot reducing, or exercising a body part to reduce fat in that specific area, is impossible -Other misleading weight loss ideas: steam baths, rubberized sweat suits, mechanical vibrators

Improves Body Composition

•Strength training causes decrease in fatty tissue around muscle fibers -Accentuated when combined with aerobic exercise -Also contributes to decrease in intra-abdominal visceral fat •Results may be difficult to track...according to weight on a scale -Lose inches, but not weight -Check body composition!

Overweight and Fit Debate

•Studies show higher aerobic fitness is associated with lower mortality rate -Regardless of being overweight or not •Both obesity and physical inactivity are independent risk factors for heart disease, type 2 diabetes, and other chronic illnesses •Metabolically healthy obese people are still at significantly higher risk for heart attack or stroke -Compared with metabolically healthy normal weight people

Getting Started and Adhering to a Lifetime Exercise Program

•The first few weeks are the most difficult •Reduce muscle soreness, stiffness, and risk for injuries by gradually increasing exercise intensity, duration, and frequency •Once you begin to see positive changes, it won't be as difficult

Behavior Modification Planning - the "Freshman 15 Syndrome"

•The infamous Freshman 15 - referring to weight gain experienced the 1st year in college is for real •Critical transition time •1 in 4 college freshmen in U.S. gain at least 5% of their body weight, or about 10 lbs, during 1st semester

Mode (Type) of Exercise

•The mode, or type, of exercise that develops the CR system must be aerobic in nature - rhythmic & continuous •Involves major muscle groups •Choose activities based on personal preferences •Substantial health benefits -Lower end of cardiorespiratory zone •Greater improvements -Higher end of cardiorespiratory zone •Specificity of training -Use same mode for exercise as testing

Guidelines for Developing Cardiorespiratory Endurance

•To develop the CR system, the heart muscle must be overloaded •FITT-VP principle used for exercise prescriptions -Frequency -Intensity -Time (duration) -Type (mode) -Volume -Progression

Types of Exercise Recommended

•To lose weight, a combination of aerobic and strength-training exercises works best •Aerobic exercise is best at offsetting the Setpoint •Strength training is critical in helping maintain and increase lean body mass (LBM)

Rate of Weight Loss in Men versus Women

•Traditional perception: women lose weight at a slower rate than men •Study of weight loss participants who did not exercise -First two months: men lost twice as much weight as women -Four months: weight loss rate slowed for both genders -Six months: no difference in weight loss rate -Difference relates to amount of body fat versus lean body mass at start of program

Other factors in estimating VO2max

•VO2max affected by: -Genetics -Training state -Gender: Men 15-30% higher than Women -Age -decreases 1% per year starting around age 25 -Slower rate of decline (0.5% per year) in physically active people -Body composition -Expressed relative to body weight, > fatness, lower estimate of VO2max -Women have more body fat than men - lower VO2max -Men > muscle mass - greater O2-consuming potential

The Simple Truth

•Weight management is a lifetime commitment -Decrease caloric intake moderately, use portion control, be physically active, and modify unhealthy eating behaviors •Three common reasons for relapse -Stress-related factors (major life change, depression, job change, illness) -Social reasons (entertaining, eating out, business travel, vacation) -Self-enticing behaviors ("testing" yourself, how much can you get away with?) •Those who persist will reap the rewards

Benefits of Strength Training

•Well-planned strength training program benefits -Improves Functional Capacity (Improves ADL's) -Builds muscle strength, endurance, and power -Improves tendon and ligament strength -Improved posture, personal appearance, sports skills, etc. -Leads to a higher resting metabolic rate -Aids in weight loss and weight maintenance -Reduces injury risk -Improves bone density -Reduces cardiovascular disease risk -Helps control blood sugar •Improves Overall Health •Increases Muscle Mass and Resting Metabolism •Improves Body Composition •Helps Control Blood Sugar •Enhances Quality of Life as You Age

Maintaining Metabolism and Lean Body Mass

•When dieters lose weight by dietary restrictions alone, they lose lean body mass -Weakens muscles and organs -Slows metabolism •When diet is combined with exercise, almost all weight loss is fat -Amount of lean tissue may increase •Sedentary lifestyle is the main cause of lower metabolic rate as we age -Changes are not due to aging itself •Basal metabolism is related to lean body weight •Severe caloric restrictions always prompts the loss of lean tissue -Remember: < 1500 cal/day cannot guarantee retention of lean body mass

Tolerable Weight

•When people set their own target weight, they should be realistic •"Ideal" body shapes illustrated in popular magazines/media achieved mainly through airbrushing, medical reconstruction •Failure to attain a "perfect body" may lead to disordered eating in some individuals

Mental and Emotional Aspects of Weight Management

•Willpower versus Planning •Mindful Eating versus Distracted Eating •Avoiding Perfectionism •Feelings of Satisfaction versus Deprivation •Eating and the Social Environment •Overcoming Emotional Eating