PATH TO MAINTAINING A HEALTHY WEIGHT€¦ · 1 gram of alcohol = 7 calories Property of Pima County...
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PATH TO MAINTAINING A HEALTHY WEIGHT SPORTS MEDICINE
Transcript of PATH TO MAINTAINING A HEALTHY WEIGHT€¦ · 1 gram of alcohol = 7 calories Property of Pima County...
PATH TO MAINTAINING A HEALTHY WEIGHT
SPORTS MEDICINE
9/4/20151
Daily, adult males need to consume around
________calories, adult females around
________. However, an Olympic Athlete
needs to consume around ______. Eating
less than ________ or more than
______can be dangerous.”
Predict
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On your slate, write your prediction as to what amounts correctly fill in the blanks for the following:
Be prepared to share
Adult males need to consume around
2500 calories, adult females around
2000. However, an Olympic Athlete
needs to consume around 4000.
Eating less than 1500 or more than
2650 can be dangerous.”
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1. Define and use terminology in correct
context.
2. Calculate amount of calories to
maintain, lose, or gain weight.
3. Calculate BMI
4. Determine healthy weight range for
height using different tools.
Objectives
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Terminology
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O Calorie—measurement of the potential heat energy in
the food we eat
O Metabolism—process by which the body breaks down
substances and gets energy from food
O BMI— measure of body weight relative to height
O Overweight---heavier than the standard weight range
for your height
O Obese---having an excess of body fat, serious health
risks
O Underweight---below the standard weight range for
your height, also carries health risks
O
O Measurement of the potential heat
energy in the food we eat
O Amount of energy expended in raising the
temperature of one gram of water one
degree Celsius
O Provide the energy your body needs for
activities such as walking , doing chores,
and playing sports
O You can fine calorie in protein,
carbohydrate, and fats
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Calorie E
N
E
R
G
Y
HEAT
Nutrients
Calorie ContentO 1 gram of protein = 4 calories
O 1 gram of carbohydrate = 4 calories
O 1 gram of fat = 9 calories
Alcohol NOT considered a nutrient since it does NOT
contribute to growth, maintenance, or repair of body
tissue. IT IS HIGH IN EMPTY CALORIES!
1 gram of alcohol = 7 calories
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Write on your Slates
O Calculate how many calories you are consuming if you
have a snack that has the following:
O 3 grams of fat
O 7 grams of carbohydrate
O 5 grams of protein
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I. Read labels
III. Reference guides--
II. I-Phone Apps
O Fooducate.Ltd.
O MyFitnessPal.com
O FitNow
How do you know how many calories are in foods?
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NumberedHeads
Students Number 1-4
In your group, list the information that you can find on a label. Be ready to share when called upon.
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How many calories do I need?
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Metabolism—Fast or Slow?
O The process by which the body breaks down
substances and gets energy from food
O Converts the food you eat into fuel
O Example: if you consume 500 fewer calories
than you use every day, you will lose 1
pound per week.
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CALCULATE YOUR daily calorie requirement Use the formula on your note-taker
to calculate your daily requirements to
maintain your weight.
How many calories should you eat daily
to lose one pound in a week?
How many calories should you eat daily
to gain one pound in a week?
Write both answers on your slate. 9/4/2015
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Calories Requirements for Teens
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TEENAGE BOYS
• 2100-2500 if
sedentary/not active
• 2500-2900 if
moderately active
• 2800-3400 if active
• 3300-4000 if very
active
TEENAGE GIRLS
• 1700-1800 if
sedentary/not active
• 2000-2200 if
moderately active
• 2300-2600 if active
• 2800-3000 if very
active
Body Mass Index(BMI)
A measure of body weight
relative to height.
By calculating your BMI you can
determine if you’re overweight,
obese, or underweight
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PARTNER PRACTICECalculate Your BMI
O Students and their partner will get a lap top
O Using a laptop, partners go to this website
http://www.nhlbisupport.com/bmi/
O Enter each partner’s information and calculate BMI
O Write your BMI down on note-taker. Are you at a healthy
weight or not?
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What are other ways to determine if you are at a healthy weight?
APPROPRIATE WAYS INAPPROPRIATE WAYS
O Insurance table www.bcbst.com
O Dr, recommendation
O Weight Watchers www.weightwatchers.com
O Clothes fitting poorly
O Fatigue easily
O Photographs of self
O Peer pressure
O Comparing self to
models, celebrities,
friends
O Hurtful remarks by
family/friends
O Negative body image
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Healthy Ways to Lose Weight
O Choose nutritional foods: fruits, vegetables
and whole grains that have fewer calories
O Watch portion sizes: stick to recommended
portion sizes for each food groups
O Avoid foods that are high in fats and added
sugars: fast foods, candy, soda
O Enjoy your favorite foods in moderation:
enjoy a small scoop of ice cream less often,
O special occasions
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More Healthy Ways to Lose Weight
O Be active: walking, yard work, dancing,
swimming, bicycling, etc.
O Tone your muscles: muscle tissue takes
more calories to maintain than fat, but
increasing your muscle mass means that
your body will use more calories
O Stay hydrated: drink between 8 to 12 cups
of day, cup = 8 ounces
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Healthy Ways to Gain Weight
O Select foods from the five major food groups
that are higher in calories: whole milk
O Choose higher-calorie, nutrient-rich food:
nuts, dried fruits, cheese, and avocados
O Eat nutritious snacks: enjoy more often to
increases your daily calorie intake
O Get regular physical activity: activity will
ensure that most of the weight you gain is
muscle rather than fat
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In 12 words or less, summarize the most
important aspects from today's lesson.
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