Body Composition Weight Management Chps 7 9 Alternative

Body Composition & Weight Management Chps. 7 & 9 Alternative Title: Maintaining Healthy Bodies

Confronting Images, Assumptions & Myths

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

n VIDEO

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

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

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

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

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

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

Dieting

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

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

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

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

Balance… Calories In Calories Out

Calculating Daily Energy Needs n n Assignment due to lab instructor next week Complete Figure 9. 6 (p. 257) in text (photocopy!!). – n n Just follow the form to determine daily energy needs - its pretty easy Compare that number with the total calories you typically consume (as revealed in the dietary analysis you just did) Write a reaction / reflection on these findings (brief 1 pager)