jimtrue.com : school : HS1322 : CH12: Weight Management & Exercise

Posted by Jim True on October 20, 2009 2:54 PM. Last Updated October 20, 2009 2:54 PM

Disclaimer for all material noted here is at the bottom of this web page.

CH12: Weight Management & Exercise

Processing Health Challenges: Overweight & Obesity

• As of 2004, 66% of American adults are overweight or obese
• the prevalence of childhood overweight and obesity has increased tremendously
• 117 billion spent dealing with overweight/obesity issues

How Much Should I Weight? (BMI - body Mass Index)

1. Body Mass Index
• Overweight: BMI of 25-29.9
• Obese: BMI of 30 or higher
2. % body fat
3. Waist circumference

Men are at increased risk for disease if they have a waist circumference greater than 40 inches, women over 35 inches

BMI Scales

• Less than 18: underweight
• 18-25: normal weight
• 25-30: overweight
• 30-35:obese
• 35-40: extreme obesity
• Greater than 40: morbidly obese (need medical intervention)

Waist to Hip Ratio

• Waist divided by hips
• Men: .95 or less - low risk
• women: .8 - low risk

Health Implications of Obesity

• Increased risk of:
• Type 2 diabetes
• High blood cholesterol levels
• Hypertension
• Cardiovascular disease
• Stroke
• Sleep apnea and respiratory problems
• Certain types of cancer
• Gallbladder disease
• Osteoarthritis
• Complications in pregnancy and childbirth

Theories of Obesity

• Obesity is caused by an interaction of factors:
• Genetic (inherited)
• Environmental (social and cultural)
• Metabolic (physical and chemical)
• Behavioral (psychological and emotional)

Treatment of Obesity

• Benefits:
• Lower blood pressure
• Reduce high levels of blood glucose
• Reduce blood cholesterol and triglycerides
• Reduce sleep apnea
• decrease risk of osteoarthritis
• Less depression - higher self-esteem

Treatment of Obesity: Components

• Eating plan and nutrition education
• Exercise
• Behavior and attitude modification
• Social support
• Maintenance support
• Drug therapy
• Surgery (won't last more than 5 or 7 years)

Eating Plan & Nutrition Education

• KCalories should not be overly restricted
• Fat should be 30% or less, protein 15% or less, and carbohydrate 55% or more
• No foods should be forbidden
• Eat 3 meals and 1 to 2 snacks
• Portion control is vital
• Variety, balance, and moderation are key
• Weekly weigh-ins are plenty

Exercise

• Burns kcalories
• Helps control appetite
• builds and tones muscles which raises your basal metabolic rate
• decrease levels of total cholesterol, increase HDL

Behavior and Attitude Modification

• self-monitoring
• stimulus or cue control
• eating behaviors
• reinforcement or self-award
• self-control
• attitude modification

Drugs

• Drugs approved by the FDA for long-term use may be used for obese people and people with a BMI of 27 or more who also have diseases such as diabetes
• All the prescription weight-loss drugs (except Xenical) work by suppressing the appetite. Xenical is a lipase inhibitor

Surgery

The Problem of Underweight

• Underweight = BMI below 18.5
• Tips on gaining weight:
• Eat small meals frequently
• drink beverages that have kcalories such as milk and fruit juices
• Use fats low in saturated fat - such as soft margarine
• Add cheese to sandwiches, salads, etc
• Eat regular yogurt, peanut butter, cheese with crackers, milkshakes, and whole grain cookies and muffins inbetween meals

Nutrition for the Athlete

• Energy: 3000-6000 kcal
• The exact amount depends on the type of activity and its duration, frequency and intensity
• Primary fuel sources:
• Carbohydrate: glucose is main source for

Water:

• Most crucial nutrient
• 1 liter of water needed for every 1000 kcal consumed

Carbohydrate or Glycogen Loading

• 3 or more days of less exercise and up the carbohydrate consumption
• Purpose: increase glycogen stores by 50 to 80%

Disclaimer: These are MY notes taken from classroom lectures while I'm in the classroom. While I'm perfectly happy to share my notes with my classmates and I know I take very good notes, you should still make every effort to attend the class and TAKE YOUR OWN NOTES. I will not transcribe everything the instructor says in the classroom, and I will NEVER post pre-exam reviews. My notes will not replace the value of actually attending class and taking your own class notes.I also cannot attest to their accuracy, other than they are what was provided in the lecture; you should not reference my notes as "expert opionion" by any means, and if you notice an error or omission, please do me the favor of e-mailing me with the correction and I will re-post my notes. End of Disclaimer.