Exercise Science
Weight Loss Pitfalls Self-Reported vs Actual Daily Caloric Intake and Exercise
"Diet resistant "individuals typically: - Underestimate energy intake - Overestimate PA level - Studies show that most people, especially the obese, - Underestimate their energy intake by almost 50% - Overestimate their daily physical activity by about 25% - These differences equal an added 1,034 calories per day
Set Point Theory
"The body has an established weight and strongly attempts to maintain that weight". Weight-regulating mechanism: - A feature of the hypothalamus of the brain that controls how much the body should weigh.
US Health Care Costs
-Per capita (per person) US health care costs over$8,500 per year - US spends more than any other industrialized nation - Reasons? - More emphasis on treatment than prevention - 95% on treatment - 5% on prevention - Unhealthy behaviors -Smoking - Physical inactivity - Poor diet
Exercise: The Key to Weight Management
A person that: - Jogs 3 miles per exercise session - 3 times a week - Burns 900 kcal/week = 3,600 kcal/month = 46,800 kcal/year This = ~13.5 pounds of fat in one year
Overweight and Fit Debate
Can a person be overweight or obese and still be fit? - Higher aerobic fitness equating to lower mortality can be achieved independent of weight
Cardiorespiratory fitness
Cardiorespiratory fitness: - how efficiently the heart, lungs, and muscles can operate during aerobic physical activity Measured by - amount of oxygen body can utilize per minute of physical activity Cardiorespiratory endurance - ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity
Low-Carb Diets: Claims
LDHP-diet proponents assert Eating fewer carbohydrates and more protein → lowers insulin levels → body burns fat deposits for energy Reality: high insulin does not cause obesity Excessive body fat causes high insulin → increases the risk for diabetes
Osteoporosis
Men vs. women - One in 2 women and one in 8 men will suffer from osteoporosis - 30% of men 75+ years have osteoporosis - 30% of postmenopausal women *common locations: hip, wrist, spine.*
Overweight versus Obesity
Overweight: Body mass index (BMI) greater than 25kg/m2 but less than 30kg/m2 -- About 10-20 pounds over recommended weight Obesity: Body mass index (BMI) 30 kg/m2 or higher -- About 30 or more pounds over recommended weight
Diet Crazes
The market is flooded with diet books -Volumetrics Eating Plan -Ornish Diet -Atkins Diet -Zone Diet - South Beach Diet - The Best Life Diet - Weight Watchers Diet -Biggest Loser Diet -Nutritionally-balanced plans reduce the risk for chronic diseases -Some diets are healthier than others -Dropout rates for popular diets are high because long-term adherence to a limited diet plan is hard
Body Composition: Amount of fat tissue and nonfat tissue in the body
% Body Fat: A depose tissue as a % of total body tissue Lean Body Mass: Nonfat tissue made up of muscle, bone, and organs Essential Fat: Body fat needed for normal physiological functioning Storage Fat: Fat found beneath the skin and around major organs that acts as an insulator, as padding, and as a source of energy.
Major functions of vitamins graph
***Page 4, Class 7!!!!!***
Exercise
*A type of PA that requires planned, structured, and repetitive bodily movement with the intent of improving or maintaining one or more components of physical fitness. ex. walking, running, bicycling, strength training
Physical Activity
*Bodily movement produced by skeletal muscle which requires energy expenditure ex. walking, stair climbing, dancing, gardening, cleaning the house
Selenium
- 100-200 mcg per day is required amount - Too much can damage cells - If you choose to take a supplement, take organic form from yeast, not selenium selenite - Selenium may interfere with body's absorption of vitamin C; take supplements at different times.
Folate
- 400 mcg recommended for all premenopausal women - Prevents some birth defects if taken during pregnancy - Offers protection against colon and cervical cancer - May reduce homocysteine levels in blood which accelerate arterial plaque formation - 5 daily servings of fruits and vegetables
Very-Low-Calorie "Starvation" Diets
- 750-1000 calories per day - Used by athletes & persons wanting to lose weight quickly - Should be used only when body fat exceeds 40-50% of body mass - Should be under the direction of a physician - Usually prescribed <3months - Usually a "last resort" Side Effects - Fatigue - Nausea - Ketosis - Dry skin - Loss of lean body mass - Patient needs vitamin and mineral supplements - Severe caloric depletion can decrease resting metabolic rate by as much as 45%
Exercise: The Key to Weight Management
- A combination of aerobic and strength-training exercises works best for people trying to lose weight - Aerobic exercise is the best to offset the set-point - Strength training is critical in helping maintain lean body mass
Weight Management Success
- Achieving and maintaining recommended body composition requires desire and commitment - Tips to promote success - Surround yourself with people who have similar goals - Be aware that obesity spreads through social networks - People become more tolerable of weight gain as those around them gain weight
Low-Carb Diets
- Adding extra protein (10-15 grams) to a weight loss program can suppress hunger - Dieters are less hungry when: - Protein intake is increased to 30% of total calories - Fat is 20% - Carbohydrates stay at 50% of total calories - 10-15 grams of protein is equivalent to: - 1 1⁄2 ounces of lean meat - 2 TBSP of natural peanut butter -(watch fat content) - 8 ounces of plain low-fat yogurt
Eating Disorders
- Although commonly seen in young women, they are most prevalent among women ages 25 to 50. - About 1 in 10 cases occur in men - Anorexia nervosa - Bulemia nervosa - Binge-eating disorder
Losing Weight the Sound and Sensible Way
- Beginners - Should start with 15 min of aerobic activity 3 x week - Gradually increase the duration by about 5 min/week and the frequency by 1 day/week - Benefit of long-duration aerobic training for weight control: - Concentration of fat-burning enzymes increases -Increases the ability to burn fat
Losing Weight the Sound and Sensible Way
- Breakfast is a critical meal while you are on a weight loss program - People who skip breakfast are hungrier later in the day and end up consuming more total daily calories than those who eat breakfast - Regular breakfast eaters have less of a weight problem, lose weight more effectively, and have less difficulty maintaining weight loss
Low Intensity Exercise
- Burns a greater proportion of calories from fat. - Must be done for a longer period of time to reap health benefits. - Recommended for individuals new to exercise or restarting an exercise program
High Intensity Exercise
- Burns more total fat calories with a smaller proportion coming from fat calories. - Can be performed for shorter periods of time to reap health benefits. - Recommended for individuals who are fit and have medical clearance.
Weight Loss Myths
- Cellulite - Fat deposits that "bulge out"; these deposits are nothing but enlarged fat cells from excessive accumulation of body fat - Spot reducing - False theory that exercising a specific body part will result in significant fat reduction in that area - Fat is lost throughout the ENTIRE body, not just the exercised area
Low-Carb Diets: Recommendations
- Constant blood sugar levels is best - Combine high- with low-glycemic index items or with some fat and protein to bring down the average level Consuming high-glycemic foods by themselves regularly may increase the risk for cardiovascular disease, especially in people at risk for diabetes. - Eating low-glycemic index foods helps ward off hunger, appetite, and overeating
Introduction
- Dramatic increase in obesity since 1985 - World Health Organization: 35% of adult population in industrialized nations are obese - In the US, average adult weight increased 25 pounds, most of increase in 1990s - In the US between 1960 and 2012: adult obesity increased from13% to 35%
Why Exercise?
- Enhance or maintain lean tissue - Reduced body fat levels - Increased metabolic rate - Better quality of sleep and enhanced energy levels -Lowered blood pressure and cholesterol levels - Lower risk of diabetes and heart disease - Maintenance of flexibility, mobility and coordination -Improved body image and confidence - Reduced incidence of depression and anxiety
Fad Diets and Diet Crazes
- Fad diets continue to appeal to people of all shapes and sizes - These diets may work for awhile but their success is usually short lived - Fad diets claim that dieters will lose weight by following all instructions -Very low calorie diets generate a metabolic imbalance by creating a nutritional deficiency. -much of the weight lost is in the from of water and protein, not fat **$40 billion diet industry**
Diet Crazes
- Fasting or crash diets (less than 500-1000 calories per day) completely deplete glycogen stores in several days - Rapid weight loss "guaranteed" with many fad diets - Once normal eating resumes, body will store glycogen and water causing subsequent weight gain
Other Factors Affecting Obesity
- Genetic - Resting Metabolic Rate - Set-Point Theory
Low-Carb Diets: Glycemic Index
- Glycemic index determines its impact on blood-glucose levels - High glycemic index causes a quick rise in blood sugar - Low glycemic index causes a slower increase in blood sugar
Low-Intensity vs. Vigorous- Intensity for Weight Loss
- Greater proportion of calories burned during low- intensity exercise are derived from fat - The lower the intensity of exercise, the higher the percentage of fat used as an energy source - During low-intensity exercise, up to 50% of the calories burned may be from fat with the other 50% from glucose - With intense exercise, only 30%-40% of the caloric expenditure comes from fat - Overall, twice as many calories can be burned during vigorous-intensity activity and more fat
US Health care cost since 1950
- Health care costs in the U.S. rose from $12 billion in 1950 to over $2.7 trillion in 2011 - Sedentary living strongly impacts a nation's economy
Health Consequences of Excessive Body Weight
- High blood pressure -Elevated lipids -Type 2 diabetes - Coronary heart disease - Congestive heart failure - Stroke - Gallbladder disease - Osteoarthritis, orthopedic problems, back pain - Respiratory problems - Sleep apnea - Acid reflux - Some types of cancer - Pregnancy complications - Poor female reproductive health - Shortened life expectancy -Decreased quality of life
Low-Intensity vs. Vigorous- Intensity Exercise for Weight Loss
- If you exercised for 30-40 minutes at moderate intensity and burned 200 calories - 50% (100 calories) would come from fat - If you exercised at a vigorous intensity for 30-40 minutes and burned 400 calories - 120-160 calories would come from fat
Risks of Diet Crazes
- Long-term or frequent crash dieting increases the risk of heart attacks -Due to heart muscle (protein) loss Other dangers: - Limiting potassium, magnesium, and copper may induce fatal cardiac arrhythmias - Sodium depletion may cause a dangerous drop in blood pressure
Diet and Metabolism
- Loss of lean body mass - Weakens organs and muscles and slows metabolism - Can disturb heart function - Amount of lean body mass lost depends entirely on caloric limitation - People on near-fasting diets lose up to half of weight in lean body mass & half in actual fat loss - When diet & exercise are combined, about 100% of the weight lost is in form of fat & lean tissue actually may increase -Diets below 1,200-1,500 calories cannot guarantee the retention of lean body mass
Low-Carb Diets
- Low-carbohydrate/high-protein (LCHP) diets very popular - Limit intake of carbohydrate-richfoods: bread, potatoes, rice, pasta, cereals, crackers, juices, sodas, sweets (candy, cookies, cake), fruits - Eat all they want of protein-rich foods: steak, ham, chicken, fish, bacon eggs, nuts, cheese, tofu, high-fat salad dressings, butter, and small amounts of a few fruits and vegetables * These diets are high in fat!* Examples are: - AtkinsDiet - Zone Diet - ProteinPower - Carb Addict's Diet - South Beach Diet - Sugar Busters
The "Ideal" Body Weight
- Many people want to lose weight so they will look better -A distorted image hinders this quest - Media's influence in shaping perceptions of "ideal" body weight - Young women go to extremes to achieve unrealistic figures
Diet Crazes
- On crash diets about half weight loss is in lean (protein) tissue - Weight loss is up to 10 times faster when the body uses protein as an energy source instead of a combination of carbohydrates and fats -Most of the weight lost is in the form of water
The Weight Loss Dilemma
- Only 10% of people lose weight WITHOUT exercise. - Only 5in 100 keep the weight off - Body is highly resistant to permanent weight changes through caloric restrictions alone Traditionaldietsfailbecausefewofthemincorporate permanent behavioral changes in food selection and overall increase in physical activity and exercise
Benefits of Maintaining Recommended Body Composition
- Overall physical fitness - Enhanced quality of life - Ability to participate in recreational activities - Provides independence
Losing Weight the Sound and Sensible Way
- People who are overweight want to lose weight have to include: - Regular exercise - Proper food management - Sensible reduction in caloric intake - Muscle and joint injuries are common in excessively overweight people who participate in weight-bearing activities - Riding a bicycle (road/stationary), walking in a shallow pool, water aerobics, running in place in deep water are effective in reducing weight without injury
Resting Hear Rate
- Radial artery (wrist) or carotid artery (neck). -Measure beats per minute for 60 seconds. -Take 3 hours after eating to exercise, and after being quiet for 30 minutes.
Minerals
- Regulatory nutrient - Yield no energy - Inorganic - Some, but not all are essential - Indestructible Functions: structural role, coenzymes, part of biological molecules, maintain water balance and acid-base balance, muscular and nervous tissue impulses. **Calcium, Iron, Sodium, Selenium
Tolerable Weight
- The moderate category for percentage of body fat may be "tolerable" for many people - Achieving and maintaining excellent percentage of body fat requires lifetime exercise and dietary changes
Healthy Weight Gain What the Textbook Says
- The only healthy way to gain weight is through exercise--mainly strength-training--and a slight increase in caloric intake - Overeating alone will raise the fat component and not the lean component - A strength-training program is the best approach to add body weight
Meal Replacements
- Used increasingly by elite athletes and w eekend athletes - Used for weight loss and for "optimal sports performance" - Come in chocolate, vanilla, straw berry, and other delicious flavors - Usually high protein; 40 grams per serving - Very low fat Reality - Do not provide the essential fatty acids needed daily by the body - Do not provide dietary fiber - Do not help promote healthy eating and lifestyle habits
Nutritional Deficiencies With Low Carb Diets
- Without fruits,vegetables,whole grains, high-protein diets lack many: - Vitamins - Minerals - Antioxidants - Phytonutrients - Fiber Long term adherence to a LCHP diet may increase one's risk for heart disease, cancer, and osteoporosis. Side Effects - Weakness - Nausea - Irritability - Fatigue - Bad breath - Lightheadedness - Constipation
Weight Loss of 1 lbs / week
-1 lb/weekx 3500kcal/lb= 3500kcal/week -3500kcal/7days = 500 kcal/day Recommended: - Dietary reduction of 250 kcal / day combined with - Exercise 250 kcal / day Reduction From Maintenance Intake
Weight Loss of 2 lbs / week
-2 lbs/weekx 3500kcal/lb= 7,000kcal/week -7,000 kcal / 7days per week = 1000 kcal / day Recommended: - Dietary reduction of 500 kcal / day combined with - Exercise 500 kcal / day Reduction From Maintenance Intake
Percent of youth meeting PA guidelines ( greater than or equal to 60 min/day of MVPA)- Accelerometry
-6-11 year old males: 49% -6-11 year old females: 37% -6-11 year old total: 41% -12-15 year old males: 10% -12-15 year old females: 2% -12-15 year old total: 6% -16-19 year old males: 8% -16-19 year old females: 4% -16-19 year old total: 6%
How Does Fasting Work?
-A 150 lb person stores about 1.3lbs of glycogen in the body ~80% of glycogen is stored in the muscles ~20% in the liver Aerobically trained individuals can more than double the body's capacity to store glycogen -A 2.6 to 1 water to glycogen ratio is required to store glycogen - A 150-lb .person stores about: - 3.4 lbs. of water (1.3 x 2.6) - 1.3 lbs. of glycogen - equals 4.7 lbs. of the person's body weight
Antioxidants
-Antioxidants include the vitamins A, C, E, and the mineral selenium. -They protect against free-radical formation and damage -They help fight cancer and cardiovascular disease -They may help repair free-radical damage resulting from exercise
Number who Keep Weight Off Without Exercise (Out of 200)
-Attempt to Lose Weight: 200 -Lose Weight: 20 -Keep Weight Off: 1
Health-Related Components of Physical Fitness
-Cardiorespiratory Endurance -Body Composition -Muscular strength and endurance -muscular flexibility
Processes of Change
-Consciousness-Raising -Social Liberation -Self-Analysis -Emotional Arousal -Positive Outlook -Commitment -Behavior Analysis -Mindfulness -Goal Setting -Self-Reevaluation -Countering -Monitoring -Environmental Control -Helping Relationships -Rewards
5 pillars of Public Health
-Epidemiology and disease control -environmental health -health promotion and health education -health administration and policy -biostatistics
Life Expectancy Factors
-Factors impact life expectancy in the US -low levels of regular physical activity -tobacco use -high levels of violence -obesity epidemic -Gender gap-- 5 years lower in men than in women -National institute of Aging expects average lifespan to decrease by 5 years in coming decades
Prevention is the best medicine
-Good health can be mostly self-controlled -Premature death can be prevented by following positive lifestyle habits **We can control 84% of disease and quality of life!** Lifestyle: 53% Environment: 21% Genetics: 16% Health Care: 10%
Probiotics
-Healthy bacteria (abundant in yogurt) that help break down foods and prevent disease- causing organisms from settling in the intestines • Select yogurt with L- acidophilus, Bifidus, and inulin • Avoid yogurt with added fruit jam, sugar, and candy
Barriers to Change
-Lack of Core Values -Gratification -Indifference and Helplessness -Procrastination -Risk Complacency -Rationalization -Preconditioned Cultural Beliefs -Complexity -Illusions of Invincibility
Physical Inactivity
-Lack of regular physical activity -Second greatest threat to public health- second largest cause of preventable deaths. -Increases risk of chronic diseases and premature death. -Sedentary death syndrome- deaths that are attributed to a lack of regular physical activity.
Behavior Change Theories
-Learning Theory (Skinner) Reinforcement & anticipated outcomes -Social Cognitive Theory (Bandura) Behavior change influenced by environment, self-efficacy & characteristics of behavior -Relapse prevention model -Humanistic theory of change -Transtheoretical model (Stages of Change), Prochaska
Favorable Weight Management Behaviors
-Make a commitment to change and set realistic goals -Significantly overweight individuals should choose activities to minimize injuries -Incorporate exercise into the program -Try not to do too much too soon -Determine your daily energy requirement -Monitor food intake and portion sizes -Distribute calories among food groups -Eat slowly and at the table only -Eat breakfast -Eat most of daily calories earlier in the day but not all at once -Monitor changes and reward accomplishments
Proteins
-Meat -Milk -Most other dairy products -Meat alternatives: beans, nuts, and seeds
Threats to bone health
-Menopause (or removal of ovaries) -Age over 50 -Family history of osteoporosis -Physical inactivity -Low-calcium diet -Extensive use of corticosteroids -Small frame -White or asian -Heavy drinking -smoking
Healthy People 2020
-National health objectives -US Department of Health and Human Services -To achieve increased quality and years of healthy life and seeking to eliminate health disparities -Objectives address: 1. Personal responsibility for health behavior. 2. Health benefits for all people and all communities 3. Health promotion and disease prevention.
Exercise is medicine
-National program launched by the American College of Sports Medicine (ACSM) and the American Medical Association. -Exercise prescriptions from physicians and health care providers -"exercise is medicine and it's free" -Physical activity and exercise are powerful tools fro treatment and prevention of chronic diseases and premature death
Phytonutrients
-Only found in fruits and vegetables -Show promising results in fight against cancer and heart disease - Seem to have a powerful ability to block formation of cancerous tumors - May reduce inflammation, inhibit blood clots, and prevent LDL cholesterol oxidation to fight heart disease
Intensity
-Physical effort requires to perform a physical activity or exercise -amount of energy expended -Levels *light, moderate, vigorous -MET- Metabolic equivalent *1 MET= 3.5 ml/kg/min (at rest)
There is no such thing as ideal body weight
-Recommended body weight -Healthy body weight
National Physical Activity Plan
-Released in 2010, revision 2016 -Vision: "One day all Americans will be physically activity and will live, work, and play in environments that facilitate regular physical activity.
Changing Behavior
-The first step in behavior change is to recognize the problem • Five approaches to behavior change • Stopping a negative behavior • Preventing relapse of a negative behavior • Developing a positive behavior • Strengthening a positive behavior • Maintaining a positive behavior
Vegetarianism
-Vegans: Eat no animal product and obtain most nutrients from fruits, vegetables, breads, cereals, legumes, nuts and seeds. • Ovovegetarians: include eggs in their diet Lactovegetarian's: include foods in the milk group, such as cheese and other dairy products Ovolactovegetarians: eat both eggs and milk products Semi vegetarians: do not eat red meat, but do eat fish and poultry, and milk products and eggs. Pescovegetarians: eat fish
Weight Management Success
-Weight management requires a lifetime commitment to activity and proper eating - What are common reasons for relapses into past negative behaviors? - Stress-related factors -Social reasons - Self-enticing behaviors -Recognize that relapses will occur -Persist and reap the rewards
The Weight Loss Dilemma
-Yo-yo dieting increases the risk of dying from cardiovascular disease - Slow but permanent weight loss program is advocated -Weight loss and maintenance require: - Lasting behavioral changes in food selection - On going physical activity - The body resists permanent weight changes through caloric restriction alone
Girth Measurements
-bicep -chest -neck -bicep-flexed -mid thigh -head -forearm -thigh -calf -wrist -ankle -waist -hip (gluteal)
Wellness
-constant and deliberate effort to stay healthy and achieve the highest potential for well-being. -7 dimensions: -Physical, emotional, mental, social, environmental, occupational and spiritual.
National Physical Activity Plan Sectors
-education -business and industry -health care -mass media -park, recreation, fitness and sports -public health -volunteer and nonprofit -transportation, land use, and community design
Why are people unsuccessful at changing their behavior?
-find excuses -stop exercising -course ends -contemplate
Factors that determine our health and longevity
-genetics -environment -behavior
Anatomical Skinfold Landmarks
-men-chest -men- by bellybutton -thighs -triceps
Obesity Prevalence by Classification in U.S. Adults, 2008
-obesity class 1: highest percentage for obesity -obesity class 2: 2nd highest percentage for obesity -obesity class 3: lowest percentage for obesity
"sitting disease": a 21st century chronic disease
-on average, people spend about 8 hours per day or more sitting -inactivity physiology: a new field of study -what are the dangers of sitting? -excessive sitting is the "new smoking" -Tale actions to break periods of inactivity.
The Perfect Trio for Weight Management
-proper nutrition -physical activity -behavior modification
Body Composition Measurements
-skinfold -body mass index (BMI) -waist to hip ratio -waist circumference -hydrostatic weighing -bioelectrical impedance -bod pod -laboratory measurements -DEXA
Weight Loss Recommendation
1 LB = ~3500 kcal -A person needs a 3,500-calorie deficit to lose a pound of fat -Actual weight loss varies due to individual differences (metabolism) -For more permanent weight maintenance following weight loss: Lose 1 - 2 lbs per week
Percent of adults meeting PA guideline (150 min/wk MPA or greater than or equal to 75 min/wl VPA)
18-24 year olds: 74% 25-34 year olds: 69% 35-44 year olds: 67% 45-54 year olds: 65% 55-64 year olds: 60% 65+: 51%
Percent of adults meeting PA guidelines (150 min/wk MPA or greater than or equal to 75 min/wk VPA)- Accelerometry
20-59 year old males: 3% 60+ year old males: 2% 20-59 year old females: 3% 60+ year old females: 1% Total: 20-59 year olds: 3% 60+ year olds: 1%
Essential Amino Acids
9 of the 20 amino acids are essential because the body cannot produce them
Percent of Youth Meeting PA guidelines (60 min of MVPA per day)
9th graders: Males: 44% Females: 32% Total: 38% 10 graders: Males: 45% Females: 24% Total: 35% 11 graders: Males: 45% Females: 25% Total: 35% 12 graders; Males: 38% Females: 21% Total: 29%
Mental wellness
A state in which one's mind is engaged in lively interaction with the surrounding world; also called intellectual wellness.
Waist-to-Hip Ratio Pear vs. Apple
Abdominal Obesity Increases Risk of: • Heart disease • High blood pressure • Cholesterol • Diabetes • Cancers • Early death
Occupational Wellness
Ability to perform one's job skillfully and effectively under conditions that provide personal and team satisfaction and adequately reward each individual.
Social wellness
Ability to relate to others, both within and outside the family unit.
Emotional wellness
Ability to understand one's own feelings, accept limitations, and achieve emotional stability.
federal physical activity guidelines for americans, 2008
Adults and Older Adults -Gain more benefits with increased aerobic exercise -moderate- intensity activity to 5 hours (300 minutes) a week OR vigorous-intensity activity to 2 hours and 30 minutes a week. **or, an equivalent combination of both.
federal physical activity guidelines for americans, 2008
Adults and older adults: -2 hours and 30 minutes of moderate activity OR 1 hour and 15 minutes of vigorous exercise. -Strength building 2days/week **Aerobic Activity= bouts of at least 10 minutes long OR, an equivalent combination of both. -gain more benefits with increased aerobic exercise -increase moderate activity to 500 minutes OR increase vigorous activity to 2 hours and 30 minutes *or, an equivalent combination of both.
Physical Exertion
Advances in technology have greatly reduced the need for physical exertion in daily life as most activities can be accomplished by machines.
Amino Acids - Building Blocks of Proteins
Amino Acids: -Contain nitrogen, carbon, hydrogen, & oxygen -Human body uses 20 amino acids to form proteins -Found in plant and animal source
How is Body Composition Related to Health?
Android Pattern of Obesity • Fat is stored in upper body and around the waist • Most common in men Gynoid Pattern of Obesity • Fat is stored in waist, hips and thighs • Most common in woman
Relapse Prevention Model
Anticipate high-risk situations and develop action plans to prevent lapses and relapses Lapse: (v.) To slip or fall back temporarily into unhealthy behaviors; Relapse: (v.) To slip or fall back into unhealthy behavior(s) over a longer time;
Vitamin C (5 to 9 servings of fruits and vegetables each day)
Antioxidant Effect Appears to deactivate oxygenfreeradicals therebyloweringtherisk ofdevelopingheart disease, cancer and cataracts Food Sources - Oranges, citrus fruit -Kiwi fruit -Cantaloupe -Strawberries - Broccoli and cauliflower -Green and red peppers -Kale -Tomatoes
Selenium
Antioxidant Effect • 200 micrograms(mcg) of selenium daily decreases risk of - Prostate cancer by 63% - Colorectal cancer by 58% - Lung cancer by 46% - Also breast, liver, and digestive tract cancers Food Sources - Seafood - Meat - Whole grains
Beta Carotene
Antioxidant Effect • Soaks up oxygen free radicals. • Recommended dose is 20,000 IU from food sources • Supplements not linked to reducing the risk of heart disease or cancer. Food Sources -Carrots One medium raw carrot provides about 20,000 IU -Squash -Pumpkin -Sweet potatoes Broccoli -Green leafy vegetables -Tomatoes
Vitamin C (5 to 9 servings of fruits and vegetables each day)
Antioxidant Effect • Water-soluble • Body eliminates it in about 12 hours • Consume vitamin C-rich foods twice a day for best results • Body absorbs little vitamin C beyond the first 200 mg
Vitamin E
Antioxidant Effect: Protects lipids from oxidation thereby reducing atherosclerosis and stroke risk. Food Sources - Almonds, hazelnuts, peanuts -Vegetable oils -Kale -Wheat germs -Sweet potatoes - Avocados -Shrimp -Whole grain breads and cereals
Moderate- Intensity Physical Activity
Any activity that requires a Metabolic Equivalent (MET) of 3-5.9 METs Ex. Walking briskly, bicycling slower than 10mph, ballroom dancing, gardening.
Vigorous Intensity Physical Activity
Any activity that requires a Metabolic Equivalent (MET) of greater than or equal to 6 METs ex. running, swimming laps, bicycling > 10 mph, jumping rope, aerobic dancing
Body Mass Index
BMI Classification < 25.0 Normal weight 25.0 - 29.99 Overweight ≥ 30.0 Obese
Life Expectancy in the United States
Beginning of the 20th century: 47 years Now: 79 Years US ranks 33rd in world for life expectancy.
Vitamin D
Benefits of Vitamin D: - Anti-cancer properties - Decreases inflammation - Strengthens the immune system -Helps control blood pressure - Helps maintain muscular strength - May help deter diabetes - May reduce depression **required or calcium absorption**
Bio-Electrical Impedance
Bio-electrical Impedance: Measures body composition by running a weak electrical current through the body.
Minerals
Calcium • Phosphorus • Chloride • Potassium • Sulfur • Sodium • Magnesium • Iron • Iodine • Fluoride • Zinc • Selenium • Copper • Cobalt • Chromium • Manganese • Molybdenum
Energy balancing equation
Calories In = Calories Out -maintain weight Calories In < Calories Out -lose weight Calories In > Calories Out-gain weight
Environment wellness
Capability to live in a clean and safe environment that is not detrimental to health.
federal physical activity guidelines for americans, 2008
Children (6 years of age and older) and Adolescents -1 hour or more per day of moderate or vigorous-intensity activity with 3 days having vigorous-intensity activity -muscle and bone strengthening activities at least 3 days/week.
federal physical activity guidelines for americans, 2008
Children (6 years of age and older) and Adolescents: -1 hour or more per day of moderate or vigorous activity with 3 days having vigorous-intensity activity -muscle-and bone- strengthening at least 3 days/week.
Relationship between nutrient and intake health status
Class 8, page 7
Location of body fat
Class 9, page 2
Essential Amino Acids
Complete protein or high quality protein • Contains all essential amino acids • Usually from animal sources: eggs are best source
Major Types of Carbohydrates
Complex carbohydrates Polysaccharides: Starches Dextrin's Glycogen Fiber: Cellulose Hemicellulose Pectins Gums Mucilages
Locus of Control
Concept examining the extent to which a person believes he or she can influence external environment.
The American Diet: Current and Recommended Carbohydrate, Fat, and Protein Intake as a Percentage of Total Calories
Current % Recom. % Carb 50 45-65 simple 26 <25 complex 24 20-40 Fat: 34 *20-30* Monounsat. 11 <(or equal) 20 Polyunsat. 10 <(or equal) 10 Saturated 13 <7 Protein 16 10-35
Blood Pressure
Definition: The force of the blood against the walls of the arteries caused by the heart pumping Systolic Blood Pressure: Force in the blood vessel during the heart's contraction. Diastolic Blood Pressure: Force in the blood vessels during the heart's relaxation phase. Sphygmomanometer & Stethoscope
Metabolic Fitness
Denotes improvements in the metabolic profile through a moderate intensity exercise program in spite of little or no improvement in physical fitness standards.
Advanced Glycation End Products (AGEs)
Derivatives of glucose-protein and glucose-lipid interactions that are linked to aging and chronic diseases • Decrease consumption of AGEs - Limit cooking meats at high temperature - Avoid high-fat foods - Increase intake of fruits, vegetables, grains, fish and low- fat milk products - Cook at home using fresh, unprocessed foods - Avoid browning (frying, broiling and grilling)
Body Mass Index
Disease risk increases the higher your BMI is
Limitation of Body Mass Index
Does not consider fat distribution Weight = 260 lbs Height = 6'5" = 77 inches BMI = (260 lb x 705) / (77 in)2 = 183300 / 5929 = 30.92 Obese?! 8% Body fat
Death from all causes attributed to lifestyle-related factors
Drug use: 25,430 Alcohol use: 88,587 Ambient air pollution: 103,027 High total cholesterol: 158,431 High blood pressure: 213,669 Physical Inactivity: 234,022 High body mass index: 363,991 High blood pressure: 442,656 Smoking: 465,651
How is Body Composition Related to Health?
Essential Fat • Located in nerves, the heart, glands and liver • 3% for men • 12% for women • Necessary for normal physiological function
Dietary Reference Intakes (DRI)
Estimated Average Requirement (EAR): Represents a nutrient intake value that is estimated to meet the requirement of half the healthy individuals in agroup. Used to establish the RDA. Recommended Daily Allowances (RDA): Represents the average daily intake that is sufficient to meet the nutrient requirements of nearly all (98%) healthy individuals in a group.
Methods for Assessing Body Composition
Field Methods • Body Mass Index (BMI) • Skinfold Test • Waist Measurement & Waist-to-HipRatio Laboratory Measures • Dual Energy X-Ray Absorptiometry (DXA) • Hydrostatic Weighing • Air Displacement • Bioelectrical Impedance Analysis (BIA) • Bod Pod
What is Public Health?
Field that encompasses many disciplines to promote and protect health and prevent disease and disabilities in defined populations and communities.
Skill-related Components of Physical fitness
Fitness components important for success in skillful activities and athletic events (for example, sports and motor skill performance)
Genetically Modified Foods
Foods whose basic genetic material (DNA) is manipulated by inserting genes with desirable traits from one plant, animal or microorganism into another one to either introduce new traits or enhance existing ones.
Dietary Protein
Functions • Build and repair tissues such as muscles, blood, internal organs, skin, hair, nails and bones • Form part of hormone, antibody and enzyme molecules • Enzymes play a key role in all of the body's processes • Help maintain the normal balance of body fluids • Provides energy, but only if sufficient carbohydrates are notavailable. • Excess proteins maybe converted to glucose or fat or excreted in the urine.
Dietary Carbohydrate
Functions •Major source of calories that the body uses to: - Provide energy for work - Maintain cells - Generate heat •Necessary for brain, muscle, and nervous system function •Helps regulate fat and protein metabolism
How Long Should Your Exercise Sessions Last?
Goal- "health fitness" -30 minutes at least 5 days a week goal- "weight loss" -45-60 minutes -5-6 days/week goal- "cardiorespiratory fitness" -20-30 minutes -3-5 days/week
Body Mass Index
Good assessment of body composition at the population level, not at the individual-level
Physical wellness
Good physical fitness and confidence in one's personal ability to take care of health problems.
Vitamin D
Good sources are: - Salmon - Mackerel -Tuna - Sardines - Fortified milk - Yogurt - Orange juice - Margarines - Cereals - Egg
Physical activity, fitness, and longevity
Harvard Alumni Survey Ralph S. Paffenbarger, Jr (1922-2007) Aerobic Center Longitudinal Study Steven N. Blair
Causes of death mid-to-late 20th century
Has shifted from infectious diseases to chronic diseases.
Benefits of Fitness
Health benefits: Better quality of life and fewer health problems. Exercise and Brain function: Protection against age-related loss of cognitive function and depression. Economic benefits: Improved health increases productivity and reduces health care costs
Lifestyle Factors Affecting Obesity
High Energy Intake: - Fat-rich foods Low Energy Expenditure: - Low levels of physical activity
Tolerable Upper Intake Level (UL)
Highest level of nutrient in take that appears safe for most healthy people, beyond which exists an increased risk of adverse effects
Environmental Influences on Physical Activity
Home, work and public spaces encourage inactivity: • Elevators and escalators instead of stairs • Drive-through windows • Work that requires long hours of sitting • Community structures that limit ability to walk or ride bicycles safely Our environment makes it too easy to be inactive!
Regulation of Weight Control
Hormonal Regulation of Appetite - Ghrelin - Produced in the stomach - Stimulates appetite - Leptin - Produced by fat cells - Lets the brain know when you are full - Lack of physical activity leads to leptin resistance Research indicates that amount of sleep may be correlated to BMI - Sleep <6 hours have a higher BMI than those who sleep 8 hours - Individuals who sleep < 5 hours are more likely to gain weight - Lack of sleep increases ghrelin levels and decreases leptin levels
Weight Loss Examples
How many weeks to lose 25 lbs at 1 lb per week? 25 How many weeks to lose 25 lbs at 2 lbs per week? 12 1⁄2 Example: To lose 25 lbs must burn: 25 x 3500 = 87,500 kcal
Essential Amino Acids
Incomplete protein or lower quality protein •Lacks one or more essential amino acid: these are usually from plant sources • Exceptions: Soy and quinoa
Physical Activity Guidelines
Look at pic on chapter 1 slides page 3.
Health Benefits of Physical activity strong evidence
Lower risk of: -Early death -Heart disease -Stroke - Type 2 diabetes - High blood pressure - Adverse blood lipid - Metabolic syndrome - Colon & breast cancers - Prevention of weight gain - Weight loss with diet - Improved CRF and muscular fitness - Prevention of falls - Reduced depression - Better cognitive function (older adults)
Modifying Your Set Point
Lowering Your Set Point: - Aerobicexercise - A diet high in complex carbohydrates -Successful weight loss combines moderate caloric reduction with regular exercise - Permanent behavior changes are needed Raising Your Set Point: - A diet high in fat and simple carbohydrates - Near-fasting diets - Artificial sweeteners (??)
Six Essential Nutrients
Macronutrients: Carbohydrates Fat Protein Water Micronutrients: Minerals Vitamins
Causes of death beginning of the 20th century
Major life threats were infectious diseases.
Approximate Proportions of Nutrients in the Human Body
Males: carb- <1% minerals- 6% fat-17% water- 61% Females: Carb- <1% Minerals- 5% proteins- 12% fat- 27% water- 56%
Weight Categories in the US, 2011
Men: obese: 33.5% overweight: 37.8% normal weight: 28.7% Women: Obese: 36.1% overweight: 29.7% normal weight: 34.2%
Health fitness standards
Minimum fitness requirements for maintaining good health, decreasing risk for chronic diseases, and lowering the incidence of muscular-skeletal injuries.
Physical Activity Recommendations
Moderate physical activity: Activity that uses 150 calories of energy per day, or 1,000 calories per week. Ex. walking, cycling, basketball, volleyball, swimming, water aerobics, fast dancing, raking leaves, washing a car or floors, gardening.
Recommended Daily Amounts of Nutrients
My Plate Food Plan for 19-30 year olds: Women Men Veg 2.5 cups 3 cups Fruits 2 cups 2 cups Grains 6oz. 8oz. Protein 5.5oz 6.5oz Dairy 3 cups 3 cups
Nonessential Amino Acids
Nonessential Amino Acids 11 of the 20 amino acids - manufactured in body if food proteins in diet provide enough nitrogen.
Blood Pressure Guidelines
Normal = BELOW 120 (systolic) and 80 (diastolic Prehypertension: 120-139 (systolic) and 80-89 (diastolic) Hypertension= AOVE 140 (systolic) and 90 (diastolic)
Bio-Electrical Impedance Devices
Omron Body Fat Monitor & Weight Scale Omron Body Logic Pro Body Fat Analyzer Not very accurate if dehydrated or hyper-hydrated
Antioxidant Protection
Oxygen Free Radicals: Substances formed during metabolism that attack and damage structures in the body and can lead to various chronic diseases. Antioxidants: Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds.Antioxidants: Compounds that prevent oxygen from combining with other substances in the body to form harmful compounds.
Monitoring physical activity
Pedometers re used to monitor physical activity. Adults should strive for a minimum of 10,000 steps per day.
Physical Fitness Standard and Activity Examples
Physical Fitness Standard: A fitness level that allows a person to sustain moderate-to vigorous physical activity without undue fatigue and the ability to closely maintain this level throughout life. Activity Examples: Changing a tire, chopping wood, climbing several flights of stairs, playing basketball, mountain biking, playing soccer with grandchildren, walking several miles around a lake, and hiking
Transtheoretical Model (Stages of Change)
Precontemplators - "Extremely Low Impact Aerobics" Not active and don't want to be. Contemplators - "I'm joining a health club" Not active but plan to be soon. Actives - Beginners or long-term adherers. Meeting PA guidelines
federal physical activity guidelines for americans, 2008
Pregnant and Postpartum Women -women who are not already doing vigorous exercise should get 2 hours and 30 minutes of moderate exercise spread out over week. -Women who regularly engage in vigorous exercise can continue and should talk with health care provider about their activity level.
federal physical activity guidelines for americans, 2008
Pregnant and postpartum Women: -women who are not already doing vigorous exercise should get 2 hours and 30 minutes of moderate exercise spread out over week. -women who regularly engage in vigorous exercise can continue and should talk with health care provider about their activity level.
Body Mass Index
Ratio of a person's weight to height: Weight (kg) ----------------- Height (m squared)
Energy Balancing Equation
Resting Metabolic Rate (RMR) - Energy requirement to maintain the body's vital processes in the resting state - Accounts for about 60%-70% of the total daily energy requirement - Thermic Effect of Food -Energy required to digest, absorb, and store food - Accounts for about 5%-10% of the total daily requirement - Physical Activity - Accounts for 15%-30% of the total daily requirement
SMART goals
SMART Goals • Specific - what do you want to accomplish? • Measurable - can you measure your progress? • Acceptable - do you have time, commitment & necessary skills? • Realistic - is the goal within reach? • Short-term and long-term goals • Time specific - set a date to complete your goal *effective goals are written!!*
Spiritual Wellness
Sense that life is meaningful, that life has purpose and that some power brings all humanity together; ethics, values, and morals that guide one and give meaning and direction to life.
Major Types of Carbohydrates
Simple Carbohydrates "Sugars": • Formed by simple and double sugar units with little nutritive value Complex Carbohydrates "Starches" & "Fibers": •Carbohydrates formed by 3 or more glucose molecules linked together • Polysaccharides • Fiber
Three Major Groups of Fats
Simple Fats -Monoglyceride- (glyceride + 1 fatty acid*) Diglyceride- (glyceride + 2 fatty acids*) Triglyceride- (glyceride + 3 fatty acids*) Compound Fats: -Phospholipids -Glucolipids -Lipoproteins Derived Fats: -Sterols (cholesterol) *Fatty acids can be saturated or unsaturated.
Major Types of Carbohydrates
Simple carbohydrates (sugars) Monosaccharides: Glucose Fructose Galactose Disaccharides: Sucrose (glucose + fructose) Lactose (glucose + galactose) Maltose (glucose + glucose)
Types of Fiber
Soluble Fiber -Dissolves in water and binds and excretes fat from the body - ↓ cholesterol and ↓ blood sugar - Oats , fruits, barley, legumes, psyllium Insoluble Fiber - Absorbs water which speeds passage of food through intestines - ↓ risk of colon cancer - Wheat, cereals, vegetables, skins of fruits
How is Body Composition Related to Health?
Storage Fat • Located in adipose tissue • Maybe visceral (around organs) or subcutaneous (below the skin) • 8-22% for men • 20-35% for women • Functions: • Insulator to retain body heat • Energy substrate for metabolism • Padding against physical trauma to the body
The Yo-Yo Dieting Syndrome
Subsequent diet results in slower weight loss.
Vitamin D
Sunshine is the best source - UV rays--> vitamin D3 which is transformed by liver and kidneys into vitamin D. -Strive for daily "safesun" exposure, or 15 minutes of unprotected sun on the face, arms, hands between 10 am and 4 pm a few times week. -Body generates only what it needs -2,000 IUD3 Supplements with limited sun exposure
Physical Fitness
The ability to meet the ordinary as well as the unusual demands of daily life safely and effectively without being overly fatigued and still have energy left for leisure and recreational activities.
Behavior Modification
The process of permanently changing negative behaviors to positive behaviors that will lead to better health and well being.
Waist to Hip Ratio WHR = Waist cm / Hip cm
This was the first anthropometrical indicator used to predict health risks due to excessive deep abdominal fat. It can be a useful predictor of CHD, stroke, and diabetes mellitus. Large changes in mass are required to make any significant difference to WHR. Men and women with WHR's seen below may be considered to have an increased risk of the fore mentioned conditions
Polyunsaturated Omega Fatty Acids
To maintain health - 4:1 ratio of omega-6 to omega-3 fatty acids Omega-6 fatty acid: Linoleic acid - 3-6 grams/day: -Vegetable and nut oils: corn, sunflower, peanut, and soy -Excess may lead to inflammation Omega-3 fatty acids: EPA, DHA, ALA - 1-3 grams/day: -Decrease cholesterol, triglycerides, inflammation, blood clots, a bnormal heart rhythms, high blood pressure -Decrease risk of heart attack, stroke, Alzheimer's, dementia, joint degeneration -Green leafy vegetables, canola oil, flax seed oil, soy products, some nuts, fish
Dietary Reference Intakes (DRI)
Tolerable Upper Intake Level (UL): The highest level of nutrient intake that is likely to pose no risks of adverse health effects to most individuals in the general population. Adequate Intake (AI): A recommended daily intake level based on observed or experimentally determined approximations of nutrient intake by a group of healthy people. Can be used when scientific data are not present to establish an RDA.
Waist-to-Hip Ratio
Waist (inches) (at smallest point) ------------------------------------ Hip (inches) (at largest point) Disease Risk according to Waist-to-Hip Ratio Men Women Disease Risk ≤0.95 ≤0.80 Very Low 0.96-0.99 0.81-0.84 Low ≥ 1.00 ≥0.85 High
Client #1 - Female
Waist-to-Hip Ratio Waist: 29" Hip: 40" 29" = 0.725 --- 40" *DiseaseRisk= Very Low*
Client #2 - Male
Waist-to-Hip Ratio Waist: 36" Hip: 40" 36" = 0.9 -------- 40" *disease risk= very low*
Health
Webster's Dictionary- "the condition of being sound in body, mind and spirit...freedom from physical disease or pain." World Health Organization-"a state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity."
Client #1 - Female
Weight: 143 lb, Height: 5' 3.5", Calculate BMI • Weight in kg? • 65 kg • Height in inches? Height in cm? Height in m? 63.5 in x 2.54 cm/in = 161.29 cm 161.29 cm 100 cm/m = 1.6129 m (1.6129 m)2 = 2.6014 m2 BMI = 65 / 2.6014 BMI = 24.99 kg/ m2 *normal weight, but bordering on overweight*
Client #2 - Male
Weight: 150 lb, Height: 6' 1", Calculate BMI • Weight in kg? • 68.2kg • Height in inches? Height in cm?Height in m? 63.5 in x 2.54 cm/in = 185.42 cm 185.42 cm 100 cm/m = 1.8542 m (1.8542 m)2 = 3.4381 m2 BMI = 68.2 / 3.4381 BMI = 19.84 kg/ m2 *acceptable weight*
Mortality Risk by Body Mass Index (BMI)
class 10, page 4
Overweight & Obesity Trends in the United States
class 10, page 7
Prevalence of Obesity among US Adults by Gender & Education
class 11, page 4
Body Composition Changes as a Result of Frequent Dieting Without Exercise
class 11, page 5
Using a Nomogram to Determine % Body Fat
class 9, page 6
Body Composition Risk Classification
class 9, page 8
Roles of Diet & Exercise in Weight Loss
decrease
Effects of Daily Energy Expenditure on Weight Regain Following a Weight Reduction Program
increase
Body mass index does not equal...
percent body fat
Obesity
point at which excess body fat can lead to health problems
Water - The "Essential" Nutrient
• 'Most critical' nutrient for sustaining life •A person can survive only 3 days without drinking water • Makesup~60% of body weight • You lose~64- 80 ounces of water a day • Essential for body temperature regulation, transportation of nutrients and wastes in the body, joint lubrication, all chemical reactions, and maintenance of blood volume.
Osteoporosis
• A condition that leads to softening, deterioration, or loss of bone mineral density • Causes disability, fractures, and even deathfrom medical complications • About 22 million women in the U.S. suffer from this condition (16 million do not know they have it)
Transtheoretical Model
• Action stage: changing a negative behavior or adopting a new, healthy behavior. • Maintenance stage: behavioral change is maintained for up to 5 years. • Termination/adop tion stage: behavioral change is maintained for over 5 years. • Relapse: To slip or fall back into unhealthy behavior(s) or fail to maintain healthy behaviors
Environmental Influences on Diet and Nutrition
• Americans eat out more often today • Serving sizes have increased • "Value-marketing," offering a larger portion for a small price increase • Free soft-drink refills and more varieties of food on menus entice overeating
Fats
• Animal and plant fats and oils • Whole milk and other dairy • Meat • Meat alternatives • Eggs and nuts
Soy Products
• Animal studies on soy have suggested an increase in breast cancer risk • Recommendations for soy - include not to exceed 3 servings a day, - have only a few servings a week if you have had breast cancer - avoid soy supplements which may contain higher levels of isoflavones - Individuals with breast cancer, pregnant and lactating women should avoid them altogether.
Ethnic Diets
• Are healthier than the typical American diet • Emphasize consumption of complex carbohydrates • Limit fat intake • Become unhealthy when "Americanized" • African American diet (soul food), the Hispanic diet, Asian American diet
2010 Dietary Guidelines for Americans
• Balance calories with physical activity to sustain a healthy weight • Focus on consuming nutrient-dense foods - Fruits and vegetables - Whole grains - Low-fat dairy products - Seafood - Healthy fats - High fiber, calcium, potassium, & vitamin D
Self-Efficacy
• Belief in one's own ability to perform a given task • Self-efficacy is task specific • Determines the effort you put into all of your tasks and activities, how you feel, think, behave, set goals, make choices, motivate yourself, and pursue courses of action • High self-efficacy enhances wellness • Self-efficacy can be increased by the type of environment we choose
How to Maintain Bone Health
• Bone health begins at a young age! • Consume adequate calcium in the diet • Consider calcium supplements • Consume fewer soft drinks, coffee and alcohol • Keep protein intake in check • Perform regular weight-bearing exercise • Maintain regular menstrual cycles • Consider hormone replacement therapy
Carbohydrates
• Breads • Cereals • Rice and Pasta • Fruits • Vegetables • Milk and Dairy
Genetically Modified Crops
• Breeding of plants and animals for higher quality foods • Genetic engineering; genetic modification(GM) - Rice designed to contain more beta- carotene - Salmon engineered to grow faster and larger • Foods regulated by FDA, USDA and EPA • 70% of foods in typical supermarket contain at least one GM ingredient • GM foods generally recognized as safe
Describing the Essential Nutrients
• By Function - Fuel Nutrients: Carbohydrates, Fat, Protein - Regulatory Nutrients: Vitamins, Minerals, Water • By Amount Needed - Macronutrients: Carbohydrates, Fat, Protein, Water (need large amounts daily) - Micronutrients: Vitamins, Minerals
Trans-Fatty Acids ("Trans" Fat) (Hydrogenated & Partially Hydrogenated)
• By-product formed from "hydrogenation" of unsaturated fats • Fats or oils that have been hydrogenated or treated by a process that adds hydrogen ions •Nonessential & provide no health benefit - Increase LDLcholesterol - Decrease HDL cholesterol - IncreaseriskofCHD&all-cause mortality
Chronic Conditions of Overweight and Obesity
• CVD • Diabetes •Cancers (breast, prostate, colon) • Joint problems and osteoarthritis • Sleep apnea • Gallbladder disease • Menstrual abnormalities • Difficulty with conception and pregnancy complications.
Describing Food Based on Nutrients and Calories
• Calorie -Food = 100 calories (kcal) -Energy would raise temperature of 100 kg of water by 1 degree Celsius
Polyunsaturated Omega Fatty Acids
• Canning process for fish destroys most of the omega-3 fatty acids
Caloric Value of Food
• Carbohydrate - 4 kcal / gm • Protein - 4 kcal / gm • Fat - 9 kcal / gm • Alcohol - 7 kcal / gm
Processes of Change
• Commitment - accept responsibility to change & believe in your ability to do so • Behavior analysis - determine frequency, circumstances, and consequences of behavior • Mindfulness - being aware of thoughts and choices • Goals - motivate change (SMART goals) • Self-reevaluation - analyze feelings about the behavior • Countering - Substituting healthy behaviors for problem behaviors facilitates change
Environmental Influences on Physical Activity
• Communities designed around automobiles - motorized traffic • Lack of sidewalks and bicycle paths • Neighborhood design: grid network vs. lollipop (cul-de-sacs) • Fewer children walk or bike to school • Distance - schools built further away from students • Traffic, weather, perceived crime, safety Our environment makes it too easy to be inactive!
Hydrostatic Weighing Technique
• Comparesdryland weight to weight while completely submerged • Principle that body fat is buoyant Disadvantages • Time consuming • Not feasible to test large number of people • Requires measurement of residual lung volume (if unknown, can be estimated) • Difficult to perform on the aqua-phobic
Compound Fats and Lipoproteins
• Compound fats: simple fats combined with other chemicals - Phospholipids (choline & phosphoric acid) - Glucolipids (CHO, fatty acids & nitrogen) - Lipoproteins (CHO & protein) • Lipoproteins transport fats in the blood - Play a large role in developing or preventing heart disease
Processes of Change
• Consciousness-raising - obtain information about the problem • Social liberation - external alternatives to problem behavior • Self-analysis - developing a desire to change • Emotional arousal - experience and express feelings about the problem and solutions • Positive outlook - taking an optimistic approach
Environmental Influences on Diet and Nutrition
• Daily food supply exceeds nation's caloric need s • 3,900 calories per person--a 700 calorie rise over the early 1980s • Eating out is part of daily life and offers more variety than eating at home • Large portion sizes • Disregard hunger cues --> snacking • Unhealthy foods are cheaper than healthier foods • Free soft-drink refills
Essential Amino Acids
• Daily protein requirement: 2 glasses skim milk & 4 ounces of poultry or fish • Limiting red meat consumption decreases the chances of premature death, cardiovascular disease, and cancer
Tips to Increase Fiber in Your Diet
• Eat more vegetables • Eat salads daily • Eat more fruit (skin) • Choose whole-wheat & whole grain • Cereals >3gm/serving • Add bran to cereal • Add high-fiber cereal to casseroles & desserts • Add beans to soups, salads, & stews • Add vegetables to sandwiches • Add vegetables to spaghetti • Try unfamiliar fruits & vegetables • Blend fruit, juice & ice • Drink plenty of water
Air Displacement The Bod Pod
• Estimatesvolume of the body • Similar accuracy as hydrostatic weighing • Comfortable, but expensive
Body Composition
• Fat and nonfat components of human body • Recommended body weight (healthy weight) is the weight at which there seems to be no harm to human health • Percent body fat is the proportional amount of fat in the body based on the person's total weight • Lean body mass is the body weight without the body fat
Nuts
• Fat composition is 60 to 90 percent - Healthy unsaturated fats • Excellent source of vitamin E and magnesium • Eating nuts several times per week lowers incidence of heart disease. Provide selenium, folate, vitamin K, beta-carotene, phosphorus, copper, potassium, zinc, and many phytonutrients. -INclude as part of a meal rather than as snacks -high in calories
Vitamins
• Fat-soluble (4) - VitaminsA,D,E, K - Body produces A, D, K • Water-soluble (9) - Vitamin C - Thiamin (B1) - Riboflavin (B2) - Pyridoxine (B6) - Vitamin B12 - Niacin - Biotin - Folic Acid - Pantothenic Acid
Organic Foods
• Fewer pesticides - Maybe important for children, older adults, pregnant and lactating women, people with weakened immune systems • Bacteria levels of fruits, vegetables, and chicken are similar to conventional foods • Strict governmental regulations • Cannot use genetically modified organisms
Nutrient (Dietary) Analysis
• First step in evaluating your diet • What should the analysis consider? - Calories, carbohydrates, fats, cholesterol, and sodium, as well as eight essential nutrients: protein, calcium, iron, vitamin A, thiamin, riboflavin, niacin, and vitamin C • Important consideration - Source of fat and saturated fat intake
Functional foods
• Foods or food ingredients containing physiologically active substances - Provides specific health benefits beyond those supplied by basic nutrition - Examples: tomatoes, kale, broccoli, blueberries, red grapes, green tea • Created by the food industry by the addition of ingredients - Aimed at treating or preventing symptoms or disease - Example: calcium added to orange juice
Girth Measurements
• Girth measurements are a valuable measure of body circumferences for those wishing to gain or lose size • Measurements are site specific; can measure both sides of body to gauge symmetry • Because of the strong relationship between adipose tissue, % BF and body circumferences, girth measurements may be used as a guide of fat loss. • Circumferences do not measure body composition
Glycemic Index & Glycemic Load
• Glycemic Index-numeric value measuring blood glucose response after ingestion of carbohydrate - High GI = quickly absorbed and ↑ blood glucose - Low GI = slowly absorbed & slowly ↑ blood glucose • Glycemic Load-calculation - (GI x CHO in grams) / 100 •Low Glycemic Load Diet ↓ inflammation & risk of chronic disease
Iron Deficiency
• Iron is carried by hemoglobin (transports oxygen in blood) • Deficiency more common in women, endurance athletes, children and teenagers • Depletion of iron stores leads to anemia • Heavy training increases iron requirement • Iron-rich foods should be included in the diet foods high in iron: beef, liver, farina (cream wheat), instant breakfast, nonfat milk
Major Forms of Lipoproteins and Derived Fats
• Lipoproteins - High-density lipoproteins (HDL) • High levels lower risk for heart disease - Low-density lipoproteins (LDL) • High levels increase risk for heart disease - Very low-density lipoproteins (VLDL) • Derived fats: combinations of simple and compound fats - Example: cholesterol
Health Effects of Underweight
• Loss of muscle mass and strength • Osteoporosis • Menstrual abnormalities that can lead to infertility Severe underweight can lead to: • Heart problems • Digestive disorders • Kidney damage • Anemia • Lethargy • Muscle weakness • Dryskin • Compromised immune function
Mediterranean Diet
• Lower rates of diet-linked diseases and a longer life expectancy • Olive oil, whole grains, fruits, vegetables, legumes, fish, red wine, nuts and dairy products in moderation • Although a semivegetarian diet, up to 40% of the daily caloric intakecomes from fa t: monounsaturated fat from olive oil
My Plate Food Plan
• Make half your plate fruits and vegetables • Makeatleasthalfyour grains whole grains • Choose fish and lean or low-fat meat and poultry • Switchtofat-freeorlow- fat (1%) milk
Nutrient Density
• Measure of the amount of nutrients and calories in a food • High nutrient density - Few or moderate # of calories - A lot of nutrients • Low nutrient density - A lot of calories - Few nutrients
Skinfolds
• Measures thickness of skin at specific body sites • Men: Chest, abdomen and thigh • Women: Triceps, suprailium and thigh • Use gender and site specific equations • Assumes fat pattern is the same for all individuals Accuracy is based on: -Skill of measurer Edema -Type of caliper Correct equation
Processes of Change
• Monitoring - keeping track of behavior • Environment control - restructure the physical surroundings to avoid problem behaviors and decrease temptation • Helping relationships - surround yourself with supportive people • Rewards - Rewarding oneself when a goal is achieved, such as scheduling a weekend getaway, is a powerful tool during the process of change
Unsaturated Fats
• Monounsaturated (MUFA) - Vegetableoils,liquidat room temperature - Decrease risk of heart disease - Canola, olive, peanut, sesam oils. •Polyunsaturated (PUFA) - Vegetableoils,liquidat room temperature - Decrease risk of heart disease - Contain ≥2 double bonds - Corn, cottonseed, safflower, soybean oil
Motivation
• Motivation: • Drive that dictates behavior by producing direction, energy and persistence. • Motivation comes from within, but is influenced by external factors
Fiber
• Non-digestible complex carbohydrate essential to digestion •Recommended in take for adults: o Men: 38 grams/day o Women:25 grams/day • Found in: o Whole-grain cereals & breads o Fruits o Vegetables o Legumes
External Locus of Control
• People with an external locus of control believe that what happens to them is a result of the environment or chance • People with an external locus of control • Feel powerless and vulnerable • Are at greater risk for illness • Few people have a completely external or internal locus of control • The more external one's locus of control, the greater the challenge to c ha nge
Internal Locus of Control
• People with an internal locus of control believe they have control over events in their lives • People with an internal locus of control are usually • Healthier • More successful in adhering to exercise
Sources of Self-Efficacy
• Personal experiences one has had with successes and failures • Vicarious experiences provided by role models • Verbal persuasion of one's capabilities to perform a task • Physiological cues experienced when challenged; i.e. feeling calm, relaxed, self-confident
Transtheoretical Model
• Precontemplation stage: unwilling to change behavior. • Contemplation stage: considering changing behavior in the next 6 months. • Preparation stage: getting ready to make a change within the next month
Barriers to Taking Action
• Problems of competence - lacking skills • Work to master skills • Select activities where skill exists • Problems of confidence: • Give the healthy behavior a fair try • Visualize success • Divide goals into smaller objectives • Problems of motivation: • Gain knowledge about why change is necessary • Set goals
Recommended Dietary Allowances (RDA
• Published in 1941, latest revision in 1989 • Originally developed to prevent deficiency diseases: Scurvy • Higher amount of some nutrients may prevent birth defects: Folic Acid (Folate) Points considered for setting the RDA's: • Amount that prevents a nutrient-deficiency disease • Amount that may reduce the risk of a specific health problem or chronic disease • Amount that may increase health risks
Calcium
• RDA for calcium is 1,000- 1,300 mg per day • RDA can be met by a diet high in calcium-rich foods
Vitamins
• Regulatory nutrient • Necessary for normal bodily metabolism, growth, and development • Yield no energy • Body does not manufacture most vitamins - essential • Organic, • Well-balanced diet
Soy Products
• Replaces unhealthy animal products high in saturated fat • Benefits of soy - High protein content - Plant chemicals called isoflavones thought to protect against estrogen related cancers • Compound genistein may reduce risk for breast cancer • Soy consumption may reduce risk for prostate cancer
Benefits of GM Foods
• Resistant to disease • Resistant to environmental extremes • Less fertilizer and pesticide use • Longer lasting • Better nutritional profile • Better tasting
Nutrition
• Science that studies the relationship of foods to optimal health and performance • Proper nutrition is essential to overall health and wellness
Modern-day Conveniences that Reduce Energy Expenditure
• Short car trips replacing walking or bicycling • Riding lawnmowers • Car washes • Food processors • Dishwashers • Laundry washers and dryers • Computer use • Television watching • Cell phones and texting
SMART Goal Example
• Specific: I will meet the PA guidelines by walking (moderate- intensity PA) 150 minutes per week by the end of the spring semester. • Measurable: I can measure my time spent walking and record it in my phone. • Acceptable: I have the time, commitment, and skills to increase my walking. • Realistic: This is an attainable goal because I can walk around campus and take walking breaks in my office building. • Time: I will accomplish my goal by the end of the spring semester (April 30).
Choose a wide variety of foods
• Supplements cannot compensate for a poor diet - Cannot supply all the nutrients necessary for the body • Many nutrients work in synergy - Interaction of the nutrients when combined is greater than the sum of their individual effects • A registered dietician (RD) can help you determine if supplementation is needed
Benefits of Eating Natural Food
• Supplements don't balance the diet - Natural foods supply multiple nutrients - Antioxidants - Phytochemicals - Fiber - Substrates - Amino acids
What is Body Composition?
• The relative amounts of fat and fat-free tissues (bone, muscle, organs) in the body • Expressed as percentage of fat in the body • Overweight: • Excess amount of weight against a given standard, such as height or recommended percent body fat • Obesity: • > 25% body fat for men • > 30% body fat for women
The Typical American Diet
• Too high in calories, sugar, saturated fat, and sodium • Too low in whole grains, fruits, and vegetables • Food availability is not the problem • Problem is overconsumption of the wrong foods - Diseases of dietary excess and imbalance
Calculating Carbohydrate Intake
• Total Carbohydrate Content = Complex + Sugar + Fiber • Complex Carbohydrate gms= Total Carbohydrate gms - (Sugar gms + Fiber gas) • From this you can get % of each component from total caloric intake: • % Kcal Carbohydrate Intake (1 gm carb = 4 kcal/gm) - kcal Carbohydrate / Total kcal Intake = % Total Carbohydrate - kcal Complex / Total kcal Intake = % Complex - kcal Sugar / Total kcal Intake = % Sugar - kcal Fiber / Total kcal Intake = % Fiber Hint: total % of carbs should= fiber % + sugar % + complex %
Hydrostatic Weighing
• Underwater weighing • Goldstandardfor body composition analysis. Almost all other indirect techniques have been validated against hydrostatic weighing
DEXA - Dual Energy X-Ray Absorptiometry
• Uses low-dose beams of X- ray energy • Measures fat mass, fat distribution pattern, and bone density: • Lean Body Mass • Body Fat • TotalBodyWater • Bone Density
Waist Circumference
• Waist girth measurement • Inches at the smallest point • Assesses risk of CVD, stroke, high blood pressure, Type 2 diabetes Men Women Disease Risk < 35.5 < 32.5 Low 35.5-40.0 32.5-35.0 Moderate > 40.0 > 35.0 High
Benefits of a Vegetarian Diet
• Weight control •Lower saturated fat & cholesterol intake • Higher fiber intake •Higher phytochemical & antioxidant intake • Lower risk of: - Heart disease - Type II diabetes - Cancer
Waist-to-Height Ratio (WHtR)
•"Keep your waist circumference to less than half your height" • A better predictor of health outcomes than BMI orWC 𝑊𝐻𝑡𝑅= 𝑤𝑎𝑖𝑠𝑡𝑐𝑖𝑟𝑐𝑢𝑚𝑓𝑒𝑟𝑒𝑛𝑐𝑒(𝑖𝑛𝑐h𝑒𝑠) ---------------------------------- h𝑒𝑖𝑔h𝑡 (𝑖𝑛𝑐h𝑒𝑠)
Thermic Effect of Food (TEF)
•Highest about one hour after meal and lasts for about 4 hours • The greater the caloric content of the meal, the greater the effect • Protein (25%), alcohol (15%), and carbohydrate (8%) significantly increase the TEF, whereas the effect offat (3%) is minimal • Increases REE about 8-10 percent from mixed meal • Accounts for approximately 5-10 percent of total daily energy expenditure • Studies report the TEF is significantly higher in lean subjects compared to obese ones
Saturated Fats
•Intake should be limited as these fats increase Low Density Lipoproteins Sources: • Meats and animal fat • Lard • Whole milk, cream, butter • Cheese and ice cream • Hydrogenated oils
Nutritional Concerns with a Vegetarian Diet
•Major concern is obtaining adequate amounts of protein -Foods that possess complementary proteins liker ice and beans, wheat bread and peanuts provide all required protein nutrients if they are eaten together or in the same day • Strict vegetarians may have a vitamin B12 deficiency because it is not found in plant foods • Vegans will need dietary supplements of vitamin D if not exposed to sunlight • May have deficiencies of riboflavin, iron, calcium, and zinc
Dietary Fat
•Most concentrated source of energy •Part of the human cell structure Functions • Source of energy • Insulatortopreservebodyheat • Shock absorber • Supply essential fatty acids • Carry fat-soluble vitamins A, D, E and K
Bio-Electrical Impedance
•Principle that water conducts electricity faster than fat • Fat tissue does not contain water, acts as a resistance to electrical current • Can measure LBM, BF, TBW Accuracy depends on: -Hydration level -Activity level
A nutritious diet includes:
•Substrates - substances acted upon by an enzyme to produce energy - Carbohydrates and fats • Nutrients - substances found in food that provide energy, regulate metabolism and help with growth and repair of body tissues