Fitness & Weight
Management
What is Fitness?
• Fitness is the ability to meet the demands
of day-to-day life
What does a person need in order
to be fit?
• Healthful eating habits
• Regular exercise
Physical Benefits of Fitness
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Heart & lungs work efficiently
The body has increased lung capacity
Blood pressure stays normal
Calories are burned efficiently
Nonphysical benefit of Fitness
• High self-esteem
• Less stress
• Clear thinking
Muscle Strength
• Muscle strength is how much work the
muscles can do at one time
Strengthening exercise
• Strengthening exercises help improve your
performance during physical activity
• Help prevent muscle injury
Aerobic Exercise
• Aerobic exercises are sustained, rhythmic
exercises that improve the efficiency of the
heart and the lungs
• i.e. running, swimming, walking
How many times/week must you
exercise for it to be effective?
• Three times
Benefits of Stretching Exercise
• Flexibility
• Prevents muscle pulls and injuries
Begin a Workout
• Begin with warm-up activities such as
walking and stretching
End a Workout
• End with a cool down – slow movements
and additional stretching
Healthy Weight
• Factors that determine a person’s healthy
weight:
– Height
– Age
– Gender
– Bone structure
– Body build
Obese
• To weigh at least 20% more than the
healthy weight recommended by
physicians
Underweight
• To weight at least 15% less than the
healthy weight recommended by a
physician
Can Thin People be Unfit?
• Some thin people may not have an
adequate amount of body fat and muscle
to maintain good health
• (While the research remains unclear, there
is strong evidence that being both fit and
at a healthy weight is key to good health)
Basal Metabolism
• Basal metabolism is the minimum amount
of energy required to maintain the
automatic functions of the body (breathing,
blood flowing, heart pumping, etc.)
Exercise Affects Metabolism
• Exercise increases the metabolic rate and
helps burn energy faster
The Affect on Metabolism of
Drastically Lowering Your Food
Intake
• It can lower the metabolism and make it
difficult to lose weight
Increasing Exercise helps in
Weight Management
• Physical activity burns calories and
increases the metabolic rate
Achieving Weight Loss Goals
• To lose weight, take in fewer calories than
the body burns and increase physical
activity
What food do you eat while trying
to lose weight?
• Low-fat, low-calorie, nutrient dense foods
• Whole-grain products vegetables fruits
Avoid Fad Diets
• Fat diets often exclude one or more of the
basic food groups and can be dangerous
to health
Anorexia Nervosa
• An eating disorder that involves an
extreme urge to lose weight by starving
oneself
How do Anorexic’s View their own
Body?
• They have a distorted body image in which
they see themselves as fat even when
they are painfully thin
Bulimia
• Someone with bulimia has bouts of
extreme overeating followed by attempts
to get rid of the food eaten by purging
Treating Eating Disorders
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Medical treatment
Nutritional counseling
Psychological counseling
Support of family & friends