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Page 1: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Feedback on Speakers?Amplified Youth T-ShirtsNew Grades Posted!Quiz Questions?Fitness Unit (Shorter)4 Days Left!Computer Lab Today

Page 2: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Exercise,Fitness & Weight

Maintenance

Health Education

Page 3: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Since you’ve been placed on this earth…..

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Obesity Trends* Among U.S. AdultsBRFSS, 1985

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Page 5: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 1986

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Page 6: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 1987

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Page 7: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 1988

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Page 8: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 1989

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Page 9: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 1990

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14%

Page 10: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 1991

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Page 11: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 1992

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Page 12: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 1993

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Page 13: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 1994

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Page 14: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 1995

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

Page 15: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 1996

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19%

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Obesity Trends* Among U.S. AdultsBRFSS, 1997

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

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Obesity Trends* Among U.S. AdultsBRFSS, 1998

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

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Obesity Trends* Among U.S. AdultsBRFSS, 1999

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

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Obesity Trends* Among U.S. AdultsBRFSS, 2000

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% ≥20%

Page 20: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 2001

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Page 21: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

Obesity Trends* Among U.S. AdultsBRFSS, 2002

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

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Obesity Trends* Among U.S. AdultsBRFSS, 2003

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

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Obesity Trends* Among U.S. AdultsBRFSS, 2004

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

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Obesity Trends* Among U.S. AdultsBRFSS, 2005

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Page 25: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 2006

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Page 26: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

Obesity Trends* Among U.S. AdultsBRFSS, 2007

(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

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Obesity Trends* Among U.S. AdultsBRFSS, 2007

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1999

Obesity Trends* Among U.S. AdultsBRFSS, 1990, 1999, 2008

(*BMI 30, or about 30 lbs. overweight for 5’4” person)

2008

1990

No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

http://www.cdc.gov/obesity/data/trends.html

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Page 31: Feedback on Speakers?  Amplified Youth T-Shirts  New Grades Posted!  Quiz Questions?  Fitness Unit (Shorter)  4 Days Left!  Computer Lab Today

The Problem

Misinformation Media (Jared) Products (Ab Energizer) Supplements (TrimSpa,

Ephdra, etc.)

Current State of Health Obesity Stats!!!! X-C FATTEST STATE…..

Mortality Stats Lack of Physical Fitness Poor Nutrition No Physical Education

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Why the Drastic Increase

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How vs. Why

Causes of Death Risk Factors

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The Effect on Society & the Facts

~400,000 deaths per year(310-580K deaths a year)

66% (or 2/3) of Pop. InactivePredominantly Sedentary

2/3 of pop overweight/obese$70 Billion Health Costs$30 Billion Trying to Lose Weight

Grand Total of

100 BILLION!

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Computer Lab Reminder

Tomorrow

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Quick Review% Overweight / Obese% Sedentary

Top 5 Reasons Top 3 – C.O.D.How versus WhyPictureBenefits

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Teens and media: a full-time job 72Americans aged 13 to 18 spend more

than _____ hours a week using electronic media defined as the:

Internet, cell phones, television, music and video games

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Where Does Your Age Group Rank?

• ¼ >4 Hours or more watching TV

•½ Young People Participate in Vigorous Physical Activity

• <30% Daily P.E.

OBESITY RATES DOUBLED OVER LAST

DECADE!

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Should you pay more….

If you weigh more? That’s what Alabama’s State Employees’

Insurance Board thinks. In 2011 the board will start charging overweight state workers—those with a body mass index greater than 35—$25 a month for health insurance, which is currently free for all state employees.

Being the second fattest state in the US costs up to $1.32 billion a year in estimated medical charges, according to a 2004 study.

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Obesity Health Risks

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What is Physical Fitness?

What is Exercise? A physical activity that is performed for the purpose of either

improving, maintaining, or expressing a particular type(s) of physical fitness.

eg: training for or performing athletics, sports, or recreational activities such as jogging, roller blading, ice skating, swimming,

etc.What is Physical fitness? Ability of body to adapt to demands of physical effort-that is to

maintain mod. to vig. Levels of physical activity w/o becoming overly tired.

eg: activities of daily living such as shopping, gardening, house keeping, child rearing, work-related activities, etc

ACHIEVED BY THE REGULAR MOVEMENT OF MUSCLES THROUGH A VARIETY OF EXERCISES

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Your Body is A Work of Art….The Training

Effect… “If you build it…

they will come!”

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The Training Effect

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BENEFITS OF EXERCISE:

STRENGTHENS HEART AND LUNGS

DECREASES BLOOD PRESSURE

STRENGTHENS MUSCLES AND BONES

INCREASES ENERGY

REDUCES STRESS AND TENSION

ENHANCES FEELING OF WELL-BEING

IMPROVES APPEARANCE

IMPROVES SLEEP

HELPS WEIGHT CONTROL AND BODY

COMPOSITION

IMPROVES COORDINATION

PREVENTS INJURY

LOWERS CHOLESTEROL

REDUCES RISK OF HEART DISEASE

AND DIABETES

IMPROVES RANGE OF MOTION

IMPROVES CONFIDENCE

Reduces stress, depression and anxiety

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What About Social Benefits?

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Benefits Cont. Cardiac output -volume of blood being pumped by the

heart, in particular a ventricle in a minute (SV.) RHR-# of contractions (heart beats) of the heart in 1

min and expressed as "beats per minute" (bpm). Blood Pressure -the pressure exerted by the blood at

right angles to the walls of the blood vessels. Osteoporosis-a disease of bone in which the bone

mineral density (BMD) is reduced, bone microarchitecture is disrupted, and the amount and variety of non-collagenous proteins in bone is altered. Osteoporotic bones are more susceptible to fracture.

Osteoarthritis-characterized by the breakdown of joint cartilage and may affect any joint in your body, including those in your fingers, hips, knees, lower back Endorphins-are endogenous opioid biochemical pain relieving compounds.

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The Heart

The heart of a normal individual beats re-flexively about 40 million times a year. During this time, over 4000 gallons, or 10 tons, of blood are circulated each day, and every night the heart's workload is equivalent to a person carrying a thirty-pound pack to the top of the 100 -story Empire State Building.

Resting heart rate averages 60 to 80 beats per minute. In middle-aged, unconditioned, sedentary individuals the

resting rate can exceed 100 beats per minute. In highly conditioned endurance-trained athletes, such

as Olympic cross-country skiers, resting rates in the range of 28 to 40 beats per minute have been reported.

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Basic Exercise Prescriptions

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Common Goals-What’s YoursWeight Loss“In-shape”TonedRipped“Buff”BenchmarksEvents

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Basics of a Physical Activity ProgramWarm-Up A warm-up may help prevent injuries and

maximize performance. The warm-up increases the body's internal

temperature and the heart rate. The chance of getting injuries decreases when the heart, muscles, ligaments, and tendons are properly prepared for exertion. A warm-up should include some running-

in-place or slow jogging, stretching, and calisthenics. It should last five to seven minutes

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Cool-Down One should cool down properly

after each exercise period, regardless of the type of workout.

Serves to gradually slow the heart rate and helps prevent pooling of the blood in the legs and feet.

One should walk and stretch until their heart rates return to less than 100 BPM and heavy sweating stops.

This usually happens five to seven minutes after the conditioning session.

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Overload In order to produce a

training effect, the human body must be stressed into a state of overload.

By exercising at a level above normal, a variety of adaptations take place that cause the body to function more efficiently.NOT TOO MUCH!-10%

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Progression

The intensity and duration of the workouts must increase in a logical and gradual manner.

Once the body has become accustomed to a certain weight or intensity level, it is time to increase the demand to stress the muscles again.

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Specificity The physiological effects resulting from

overload training are specific to the type of overload.

This specificity is related to: Muscular strength The energy system The specific muscles involved.

By isolating these areas when training, you can specifically work them without the training effect carrying over to other areas. (Spot Reduction Myth)

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Reversibility

The “Use it or Lose it” principle.

If you don’t use your muscles they will atrophy (shrink!)

Murphy’s Law related to muscular development

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Week in Overview

Debrief SpeakerOverview Week

M- Start Health Related Components T- Finish HRC/Start Wt. Maint &

Metabolism W- Finish Wt. Maint / Words Wisdom R/F- Presentation or Speaker

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Your Task....................

6 Basic Principles of Training Definition or explanation of each Training Principle in your own words. Provide at least 2 examples of each

Principle. Draw a picture to explain each.

Be creative…. Groups of 2-3 max, may work individually.

Must turn in 1 finished product. It may be a combination of different

people’s work (ie. Different papers stapled together).

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The FITT Formula:When planning for fitness, the FITT formula is a useful tool for determining how often,

how hard, and how long you should be active.

-Frequency of Activity -Intensity of Activity -Time Spent in Activity -Type of Movement in

Activity

• FF requency requency• II ntensity ntensity• TT ime ime• TT ype ype

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muscle strength

and

endurance

cardiovascular

endurance flexibility

FREQ-UENCY

2 – 3 days

per week

3– 6 days per week

3 or more times/week

INTENSITY moderate

weight

heart rate in target zone

to the point of mild discomfort

TIME 2-4 sets,

6-18 reps.

20 – 60 minutes 15 – 30 seconds

TYPE Resistance training

Aerobic exercise

(run, swim, bike, skate, dance, etc)

Static stretching

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Physical Activity Pyramid

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Computer Lab Reminder

Thurs or Friday

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Who’s the Fittest?

A B C D

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Skill-Related Components of Fitness

AgilityPowerSpeedBalanceRX TimeCoordination

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Health Related Components of Fitness

Aerobic/cardiovascular endurance

Muscular strength and endurance

FlexibilityBody composition

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Cardiovascular/Aerobic Workout

CARDIORESPIRATORY ENDURANCE -ABILITY TO PERFORM PROLONGED, LARGE MUSCLE, DYNAMIC EXERCISE AT MODERATE TO HIGH INTENSITY.

To get cardiovascular benefits from training: Target Heart Rate 60%-80% of maximum heart rate MAX HR: 220-(AGE) Formulas: MHR x .60 = THR

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Which is Better: Longer Duration and Lower Intensity or Shorter Duration with Higher Intensity?

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Three Energy Systems

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Aerobic vs. Anaerobic

Oxygen Debt…. “The Talk Test”Aerobic: amount of oxygen intake exceeds

the amount of oxygen used

Anaerobic: amount of oxygen used exceeds the amount of oxygen intake

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Monitoring Your Heart Rate

Carotid artery in the neck Radial artery in the wrist

Count beats for 10 seconds and multiply the result by 6 to get rate in beats per minute

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Karvonen Formula The Karvonen formula is considered

more accurate than the Maximal heart-rate formula, because the resting heart-rate is used in the calculation

THR = % intensity X heart-rate reserve + resting heart-rate

What is heart-rate reserve? (age predicted MHR)-(resting heart-rate)

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THR - Example Here's how it would be calculated for a 14 year old with a

resting heart-rate of 80 and an age-predicted maximal heart-rate of 175 at an 80% intensity level of maximum heart-rate reserve:

205 (age predicted MHR)- 60 (resting heart-rate)145 (heart rate reserve)X.70 (intensity level)101.5

+60.00 (resting heart-rate)161.5 (target heart rate)

What is your THR using both: Maximal heart-rate formula Karvonen Formula

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The TRAINING EFFECT Changes that take place in the body as

a result of increased cardiorespiratory endurance. Lower resting heart rate Increased cardiac output Increased metabolism Increased maximal oxygen consumption Increased weight maintenance

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Muscular Strength and Endurance

Develop muscle by overloading High sets-low reps

Strength - few reps and heavy load “LIFT MORE” Maximal Effort

Endurance - many reps and lighter load

“LIFT LONGER” Sustained Contraction

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Muscles and Exercise

Isometric – push or pull against an

immovable object, creating intervals of

fixed muscle contractions

Isotonic – muscle moves a moderate load several times

Isokinetic - machine provides resistance

through entire range of motion

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FlexibilityAbility to go through the

full range of motion in a comfortable, fluid fashion.

Point of mild discomfortStretching elongates

the muscles and makes them more flexible.

Ballistic vs. Static?When?

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Body CompositionRelative amounts of fat to lean

muscle massEssential: 3-7% (M), 13-15% (F)Healthy: 12-15% (M), 18-21% (F)How to Measure?Obesity:

Men: if greater than 25%Women if greater than 32%

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Obesity DefinedObesity means that you have an unhealthy amount of body fat. Everyone needs some body fat, but too

much fat increases your risk of developing lifestyle diseases.

Defined by BMI Body Mass Index BMI is a way of estimating total body fat

for most people.

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Should you pay more….

If you weigh more? That’s what Alabama’s State Employees’

Insurance Board thinks. In 2011 the board will start charging overweight state workers—those with a body mass index greater than 35—$25 a month for health insurance, which is currently free for all state employees.

Being the second fattest state in the US costs up to $1.32 billion a year in estimated medical charges, according to a 2004 study.

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Note: BMI chart is for adults

<18Underweight

18-25

“Healthy”25-29.9,

“Overweight"30 or above

“Obese"

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BMI For Teens? Write down your weight

in pounds. Divide your weight by

your height in inches. Divide the answer from

step 2 by your height in

inches. Then multiply the answer

from step 3 by 703. The resulting answer is

your BMI.

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Public schools send home weight reports

Starting this year, public schools across Massachusetts will send reports home to parents alerting them if their child weighs too much or too little.

Students in the 1, 4, 7, 10 measured and weighed so school health officials can calculate BMI.

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Essential QuestionsHow do you know THR?

Why is THR helpful?More important-more

weight/less reps or VV? If BMI charts are not 100%

accurate why are they used?

How are the 5 Components of Health-Related Fitness Related?

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Body Comp

Muscular Muscular Strength Endurance

Flexibility Cardio

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Where We’re At…… Reminders: 1. Grades Updated

2. Projects: See R/F-Email!

3. Start Thinking Quiz Options Mon: Health Related Components Tues: Metabolism & Weight Maintenance Wed: Finish Wt. Maintenance/Article

Words of Wisdom/Fitness 101 Due: Eat Less Exercise More

Thur: 2nd-Lab 7/8, 9-Presentation Friday: 7/8, 9-Lab, 2nd Presentation

Next Monday-3 Quiz Options

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WEIGHT MAINTENANCE & METABOLISM

The Least You Need to Know:

Occam’s Razor Caveat EmptorEnergy EquationMetabolism BasicsCounting Calories vs. Being ReasonableGoing to Extremes: Eating Disorders

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Occam’s Razor

“One should not increase, beyond what

is necessary, the number of entities required to explain

anything.”

.…….OR………

The Simplest Answer is the Best Solution!

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ENERGY EQUATION(ENERGY BALANCE)

ENERGY IN = ENERGY OUT = NO CHANGE

ENERGY IN > ENERGY OUT = GAIN WEIGHT

ENERGY IN < ENERGY OUT = LOSE WEIGHT

Units of Energy refer to Calories

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There is no Magic Pill

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Supplements… 1) "If it sounds too good to be true, it probably is not true.“

there is no standard for the acceptability of the supporting science. Therefore, claims may be based on single studies having inadequate

or flawed science. Among dietary supplements, less is known about herbals and

botanicals than about vitamins and minerals. There are no federal standards for herbals and botanicals to ensure their safety, purity or quality.

Natural" is not synonymous with "safe." Multivitamins in moderation may help some people.

High doses of some supplements can be harmful (more is not better). vitamin A, niacin, vitamin B6, vitamin D, iron and

folic acid. 4)

For good health, eat a variety of foods. While supplements may help in some cases, they are not the total answer.

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Energy Equation Components

Energy In Energy Out

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ENERGY EQUATION(ENERGY BALANCE)

ENERGY IN = ENERGY OUT = NO CHANGE

ENERGY IN > ENERGY OUT = GAIN WEIGHT

ENERGY IN < ENERGY OUT = LOSE WEIGHT

Units of Energy refer to Calories

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FACTORS INFLUENCING “ENERGY OUT”

METABOLISM-Process by which body gets energy from food (Calories).

Basal Metabolism -absolute minimum amount of energy required. or

Resting Metabolic Rate -The energy required to maintain vital body functions, including respiration, heart rate, body temp., and blood pressure, while body is at rest.-(70%)

Thermic Effect of Feeding >10% Thermic Effect of Activity 10-30%

IT IS JUST AS DANGEROUS TO YOUR HEALTH TO BE UNDERFAT AS IT IS TO BE OVERFAT

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Feed ME!

USEME!

What would your body say if it could talk?

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What is your Basal Metabolism?

Or how many calories do you need?General….!!!!!! Weight x 14= Sedentary Weight x 17 = Moderate Weight x 20 = Active

Activity is the limiting factor

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Quick Review Occam’s Razor Energy Equation Magic Pills…… Caveat Emptor Metabolism Eat Less or

Exercise More?

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What is easier or healthier?

Eat less or Exercise more…

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How to view the Question…..

Healthier Easier

Eat Less

Exercise More

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Questions to Consider?

What is the difference between easier and healthier?

Is the answer the same for everybody? Is the only benefit of exercise burning

calories? *Is it easier to consume calories or

expend calories?

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This will vary with physical fitness and body composition

Caloric expenditure with 30 minutes of walking/running at 3.0mph and 6.0mph

Body weight Calories burned 200 lbs 158/459

150 lbs 118/364

250 lbs 198/610

Energy Expenditure - Examples

1 lb. of fat tissue stores 3,500 calories or energy

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Are Exercises are not Created =!

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Muscle is 70X more metabolically active than Fat: What does this mean?

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Aging and Health

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A combination of regular exercise and good

nutrition is the best way to maintain a healthy

lifestyle.

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Energy Equation & Weight MaintenanceTips for Healthy Weight Loss

Exercise increases the amount of energy the body expends, helping to manage both body weight and composition.

Longer duration and more intense exercise burns more calories.

Balance with a reasonable diet (M, V & B)

Exercise is essential for weight management because it is a major part of the energy equation.

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Words of Wisdom

“Exercise shouldn’t be a CHORE!”

“It doesn’t matter what you do….as long as you DO SOMETHING!”

“If something is important to you, you will MAKE TIME FOR IT!”

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Physical Fitness 101

Any exercise you take part in is going to be good for your body/mind.

The more MUSCLES & JOINTS you incorporate the better.

The important concept is to add VARIETY into your exercise routine.. Cross-Training

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Conclusions

MODERATION VARIETY BALANCE

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Quick Review Occam’s Razor Energy Equation Caveat Emptor/ Magic Pills…… Metabolism Eat Less or

Exercise More?

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Peer Teaching Option Assignment

Assignment Objectives Topics Definition Compulsive Overeating Audiovisuals Bulimia Desired Effects Anorexia Health Consequences Female Athlete Triad Warning Signs Related E.D. Interesting Facts Compulsive Exercising

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When weight maintenance moves to irrational and compulsive behaviors…..

Behaviors Discussed:Eating DisordersFemale Athlete TriadCompulsive Exercising

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General Background

Psychological in nature but problems cause Physical Effects.

Best characterized as ‘Addictions’

It’s not just about disordered eating…it’s about relationships w/ others and oneself…

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At a certain point, an eating disorder ceases to be "about" any one thing. It stops being about your family or your culture. Very simply, it becomes an addiction . . . -Wasted, Marya Hornbacher (p. 64)

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Basic Stats~3% of women during lifetime.Estimated 5 millionGirls more than guys (~9/10). High risk of other mental and

physical illnesses that can lead to death.

Since 87’, hospitalizations increased: 34% among women under 15 29% among 15-24 year olds.

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Eating Disorders Defined anorexia nervosa

refuse to maintain a minimally

normal body weight intense fear of gaining weight

(Starvation, <1600 cal/day) distorted perception of the shape or size of their bodies.

bulimia nervosa binge eating followed compensatory methods (2 X W,

>3 M) Excessive importance on body shape and weight.

binge eating disorder (BED) binge eating not followed by compensatory behavior

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Methods of Abuse

Diuretics LaxativesSelf-induced vomitingDiet pillsSerious over exercising

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Eating Continuum

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“It's disgusting but [my eating disorder] was my safeguard, my sure thing, my life for all those years . . . It was something I knew for sure, no question, I was good at.” -Wasted, Marya Hornbacher (p. 121)

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Dizziness; fainting Involuntary vomiting; vomiting blood Dehydration and low electrolytes Ulcers; bleeding throat Slower emptying of food from the stomach Chronic bloating Constipation; bloody stools Chronic diarrhea Anemia; reduced energy Facial hair Hair loss; skin sores Joint pain; cold extremities Gum disease; tooth decay Bone loss Modified sense of taste; changes in appetite Pneumonia; immune deficiency Infertility; absence of menses Liver, kidney and pancreas failure High cholesterol levels (do not signify a cholesterol problem and do not warrant a low-cholesterol diet) Enlarged heart; irregular heartbeat; cardiac compromise Sudden death

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These evil thoughts, from where are they

born? -Verde's Macbeth-

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SPAIN just enforced ruling that ordered every runway model on show must have a body mass index (BMI) of at least 18.

Models who are 5 ft 9 in tall must weigh a minimum of 125lbs.

Esther Cañadas (right), Spain’s best-known model, does not qualify under the new rules as she is said to have a BMI of only 14.

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“In one national survey of over 6,700 adolescents in grades 5-12, half of girls and 1/5 of boys reported dieting to lose weight.”

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She was afraid to eat. She lost 25% of her body weight.

She strove for perfection. Her desires and passions disappeared.

She had angry outbursts. She stopped having her periods.

She felt isolated. She was always cold.

She desired control. She felt weak.

She denied her hunger. Fine hairs grew on her entire body.

She was depressed. She suffered from insomnia.

She had a distorted body image. Her heartbeat was irregular.

She craved attention. She almost died.

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Where does dedication

cross over to obsession?

Compulsive Exercise "purging?”

Repeatedly exercising beyond what is considered safe.

Tremendous guilt when they cannot exercise (almost never do it for fun)

Sense of temporary power, control and/or self-respect

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Body Types

Ectomorphtallthinlightly muscled

Mesomorphmuscularbroad shouldergains/loses weight easily

Endomorphround shapesoft bodyhas trouble losing weight

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What Can We Do to Prevent?Personal

attitudes, mindsets, perceptions

Peer interactions- compliments and comments

How to help a friend

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Personal Attitudes & Perceptions Don’t have to be dangerously thin to be attractive. You

can be your worst critic. Pictures in magazines are altered- don’t represent reality Accept body type Appreciate body for capabilities Body need to last a lifetime! Surround yourself with people who like you for your

personality, not physical appearance. Find self-worth in areas like academic, athletic,

personality, friendship, hobbies Focus on how body feels, not how it looks. Exercise to be fit and feel good, not to obsession.

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How to Help a Friend Tell them you like them for who they are. Listen actively. Tell them you’re concerned about what you’ve seen

and heard. Be specific & nonjudgmental. Do NOT monitor food intake. May cause further

isolation and control. Tell trusted adult if concerned about safety. Ultimately person has to realize they need & want help

before treatment will be successful. Be patient with friend and try not to let her completely

isolate herself. Provide information about treatment resources and

offer to go with them and wait during therapy.

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Dietary Supplements“Caveat Emptor”

Diet pillsAppetite

suppressants LaxativesVitamins and

MineralsDiet CombinationsDietary Supplements

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Steroids

The Least You Need to Know:What are Anabolic Steroids?Why and How Steroids are Used?The Difference Between Medical and

Anabolic Steroids?How Body Dysmorphia Applies to Men

and WomenHealth consequences: Female/Male

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Anabolic Steroids Defined Anabolic Steroids are

the synthetic derivatives of the naturally occurring male anabolic hormones testosterone.

The hormone’s anabolic effect helps the body retain dietary protein, which aids in the development of muscles.

They're also known as roids, juice, hype, or pump

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Types of Steroids Steroids are natural substances with many different effects in the body, In health care used to reduce inflam- mation and other disease symptoms.

Steroid inhalers have an important role in reducing deaths from asthma

Local steroid injections are useful in treating painful joints and ligaments.

Steroid creams are used extensively to treat eczema and other inflammatory skin conditions.

However steroid use in medicine is limited by very serious side effects in the body as a whole. That is why steroids tend to be used sparingly in local preparations such as sprays and creams, which ensure maximum steroid dose where it is needed, and minimum levels in the blood stream.

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Steroid Administration Oral – tablets or pills Injectable – directly into the

muscle, usually buttocks Water-based – enter blood

sooner, leave sooner Oil-based – enter slower,

remain longer Oral form more dangerous

(liver dysfunction) Stacking – 2 or more steroids

simultaneously

Abusers have been known to take doses 10 to 100 times higher than the amount prescribed for medical reasons

by a doctor.

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? Why Steroids are Used?Accelerated recovery Increased endurance Increased muscle

size Increased muscle

development Increased strength

Bhasin et al. (1996) – 1 lb of lean muscle gain per week by testosterone treatment group over 10 week period. (600 mg of

enanthate weekly). No increase in body fat

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Why Steroids ContinuedBody Dysmorphia

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Myth of Steroids

Steroids can make an average athlete

into one of the best.

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Side Effects

Males Testicular atrophy Reduced sperm

concentration/Infertility Gynecomastia (resulting

from higher estradiol concentration)

Increased prostate size Baldness

FEMINIZATION

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Side Effects

Females Voice deepening Reduced breast size Growth of facial and body hair Acne Altered menstrual function

MASCULINIZATION

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Side Effects of Steroid Use

Both Sexes Steroids' Disfiguring Effects

Acne, greasy hair, and baldness Premature closure of growth plate in youths Lowered HDL cholesterol Higher LDL cholesterol Lower HDL/LDL ratio creates higher

risk of coronary artery disease Blood-filled cysts (peliosis hepatis) Liver dysfunction Connective tissue damage Addiction HIV, Hepatitis

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Roid Rage Steroids act on the

limbic system Research shows that high

doses of steroids can cause extreme fluctuations in emotions, from euphoria to rage.

Eventually, steroids can cause mania, delusions, and violent aggression or "roid rage."

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Steroid Use is Illegal

It is Illegal to: prescribe, distribute, or

possess anabolic steroids for any purpose other than treatment of disease or other medical conditions.

First offence: up to 5 years in prison and a fine up to $250,000.

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Very Few Teens Use SteroidsMost teens are smart and stay away from steroids. As part of a NIDA-funded study,

teens were asked if they ever tried steroids—even once. Only 2.5% of 8th

graders ever tried steroids; only 3.5% of 10th graders; and 4% of 12th graders.

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ACSM Position Statement: Anabolic SteroidsAcknowledge that

steroids workCaution users about the

serious side effectsUse is contrary to rules

and ethics of sport