Transcript Weight Management - North buncombe health, PE, & strength

Lecture #1
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A lifestyle based on good choices and healthy
behaviors maximizes the quality of life.
 You only get one body, make it a healthy one
 Wellness is a dynamic process of change and
growth.
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Emotional Wellness
 Self- Confidence and Self- Control
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Intellectual Wellness
 An active mind is a healthy mind – Never stop learning
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Spiritual Wellness
 Capacity for love, compassion, forgiveness, joy, etc.
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Social Wellness
 Support system, communication skills
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Environmental Wellness
 Ultraviolet rays, second-hand smoke
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Be Active!
 The more we ask of our body (bones, muscles and
heart), the stronger they become.
 Less active we are, the less we can do.
Adaptability- body will adapt to the stress placed upon it
60% of Americans are not reg. active, 25% not at all active
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Benefits of Physical Activity:
 Short Term, Long Term, Mental and Physical
 Less fatigue, self confidence, better cardiovascular health, lower
cholesterol, lower risk for cancer, stroke, osteoporosis and type 2
diabetes (most common form)
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1. Heart Disease
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2. Cancer
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3. Stroke
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All three are linked to poor diet, inactivity,
smoking and excessive alcohol use.
 15% of all deaths in America are diet related,
 Diets high in fats, sugars, low fiber, high
calories are linked to heart disease, stroke,
hypertension, diabetes, and certain kinds of
cancer.
 Knock out useless Calories
Water instead of a coke, fruit instead of chips/fries
 Wellness is not just fitness and diet, also
concerns everyday life.
 Wear a seatbelt
 Use sunscreen
 Take vitamins
 Safe Sex
 Unintentional Injuries are the leading cause
of death for people over 45
 Adopt a safe, responsible behavior
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Alcohol consumption is linked to 6 of top 10
causes of death.
 Kills 85,000 Americans a year
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Tobacco is associated with 8 of top 10 causes
of death.
 Kills 435,000 Americans a year
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BMI- Body Mass Index
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A measure of body weight that is useful for classifying the
health risks of body weight.
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Rough estimate; doesn’t distinguish between fat weight
and fat free weight (muscle mass).
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Not great estimate for short people and athletes; should
not be used as a primary means of assessing overall health
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Underweight- <18.5
Normal- 18.5- 24.9
Overweight- 25-29.9
Obesity Class I- 30-34.9
Obesity Class 2- 35- 39.9
Obesity Class 3- >39.9
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To Calculate
 Divide body weight in lbs by 2.2 to convert into
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kg’s
Multiply height in inches by .0254 to convert into
meters
Multiply result of height by itself
Divide the result of step 3 by the result of step 1
Example:165 lbs / 2.2 =75 kg; 5’ 10”= 70 inches *
.0254= 1.778 m;
75 kg / 1.778 ^2= 23.724
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Bod Pod
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Skinfold measurements
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BIA- bioelectrical impedance analysis
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Underwater weighing
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Weight Loss requires a behavior change
 Change is voluntary, time consuming and takes a
lot of effort.
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Goals must be:
 Obtainable, measureable, and have a timeline
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Must recognize the barriers to physical
activity- such as poor diet and inactivity.
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Partners for weight loss are helpful for
support and keeping with your goals.
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Precontemplation- at this stage, people are
unaware of the health risks of being
overweight; believe they are more important
things that in life than weight loss at the
moment.
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Contemplation- at this stage, you plan to
take action within the next 6 months; aware
of a weight issue and want to do something
about it; begin to wonder about courses of
action to possibly take.
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Preparation- Plan to take action within a
month; small changes have begun.
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Action- Outwardly changing behavior;
requires the most commitment of time and
energy; during this time, people try to revert
back to their old, bad behaviors.
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Maintenance- Successful behavior change for
at least 6 months; lapses may occur but are
quick to reestablish the new desire behavior;
lasts 6 months to 5 years.
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Termination- final stage
 No longer tempted to revert back to old behavior
 Have a new self-image
 For weight loss, termination is a little different
 DON’T revert back to old behaviors
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Monitor Behavior and Data
 Start recording your daily physical activities and
make notes about what you enjoy and dislike.
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Look for Patterns
 Are the days/times that you don’t exercise, why?
 Do you eat differently (healthy or unhealthy) with
friends?
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Set Goals
 Should be easy to track; take baby steps at first
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Plan of Action
 Obtain Information about parks and gyms
 Check our your pantry and fridge
 Reward Yourself
▪ If you workout everyday one week, go shopping or do
something fun you wouldn’t normally do
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Make a Personal Contract
 Find a weight loss buddy to help hold you to it
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If it was easy, everyone would do it
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Social Influences
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Levels of Motivation
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Level of Effort
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Stress Barrier
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Blaming, Procrastinating, and Rationalization
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Frequency- Daily
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Intensity- Start with low intensity; use interval
training to increase intensity
 Try walking at a pace where you can still carry on a
simple conversation
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Duration- start off short; increase to 60 minutes
are tolerated.
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Mode- weight bearing as tolerated; use
cardiovascular and strength training together.
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Progression- Caloric Expenditure is the goal,
time is the main limitation.
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Resistance Training- target large muscle
groups; progress overtime to heavier
resistance and fewer reps.
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Variety- change up your workout to keep it
interesting.
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Metabolic Efficiency- the ratio of calories
expended to calories consumed.
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Don’t want balance!!! Will not lose weight.
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Want to have a higher amount of calories
expended to calories consumed.
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The body guards against the loss of fat cells
and will try to become metabolically efficient.
To lose weight, we must try to reduce
metabolic efficiency and lost body fat.
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Check body weight periodically.
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Look at also the amount of energy you have
throughout the day.
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Look at how your clothes fit differently over
time.
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Set Goals for yourself.
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Find a buddy to help you out and motivate you.
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Do 15-30 minutes of physical activity (walk, jog,
bike, swim or walk up stairs).
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Drink a glass of water instead of a soda, include a
high fiber food today such as wheat bread,
apples, beans or cereal in your next meal.
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Think about your ideal image and set realistic
goals for yourself with a timeline.