Developing a Personal Fitness Plan

1. Set goals

2. Select activities

3. Set a target frequency, intensity, and time for each activity

4. Set up a system of mini-goals and rewards

5. Include lifestyle physical activity in your program

6. Develop tools for monitoring your progress

7. Make a commitment

1. Set Goals

Set general and specific goals Set long-term and short-term goals Set realistic goals

2. Select Activities

Select activities for each component of health-related fitness–Cardiorespiratory endurance–Muscular strength–Muscular endurance–Flexibility–Healthy body composition

2. Select Activities Consider the following:

– Fun and interest– Your current skill and fitness level– Time and convenience– Cost– Any special health needs

3. Set Targets for FITT

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 7

4. Set Up a System of Mini-Goals and Rewards

Break specific goals into several stepsSet a target date for each stepAllow several weeks between mini-goals

5. Include Lifestyle Physical Activity in Program

Be more active during your daily routineUse your health journal to track your

activities

6. Develop Tools for Monitoring Your Progress

Sample program log

Putting Your Plan into Action• Start slowly and increase fitness gradually• Find an exercise buddy• Vary your activities (cross-training)• Cycle the volume and intensity of your workouts• Adapt to changing environments and schedules• Expect fluctuations and lapses

• How to incorporate increased PA in your life (The Figit Factor)

Maintaining Your Program: Fit for Life

• Be safe

• Have several exercise options

• Keep an exercise journal

• Reward yourself

• Choose other healthy lifestyle behaviors

Sleep• The amount of sleep each person needs

varies, but many people do not obtain enough sleep.

• Everyone needs both rapid-eye movement (REM) and non-REM sleep. During REM sleep, a person’s brain activity is high and he or she dreams continuously. Non-REM sleep is characterized by a slow and even brain wave pattern.

Sleep

Exercise Guidelines for People With Special Health Concerns

• Regular, appropriate exercise is safe and beneficial for many people with chronic conditions

• Arthritis• Asthma• Diabetes• Heart disease and hypertension• Obesity• Osteoporosis

Exercise Guidelines for Life Stages

• Children and adolescents

• Pregnant women

• Older adults

Nutritional Requirements: Components of a Healthy Diet

• Essential nutrients = substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs – Proteins– Carbohydrates– Fats– Vitamins– Minerals– Water

Energy from Food

• Three classes of essential nutrients supply energy

• Kilocalorie = a measure of energy content in food; the amount of heat it takes to raise the temperature of 1 liter of water 1°C; commonly referred to as “calorie”

Sources of Energy in the Diet

Proteins—The Basis of Body Structure

• Protein = a compound made of amino acids that contains carbon, hydrogen, oxygen, and nitrogen

• Of twenty common amino acids in foods, nine are essential

• Proteins form key parts of the body’s main structural components—muscles and bones—and of blood, enzymes, cell membranes, and some hormones

Complete and Incomplete Proteins

• Complete protein sources = foods that supply all the essential amino acids in adequate amounts–Meat, fish, poultry, eggs, milk, cheese, and soy

• Incomplete protein sources = foods that supply most but not all essential amino acids–Plants, including legumes, grains, and nuts

Recommended Protein Intake

• Adequate daily intake of protein = 0.8 gram per kilogram (0.36 gram per pound) of body weight

• Acceptable Macronutrient Distribution Range = 10–35% of total daily calories as protein

Fats—Essential in Small Amounts

• Fats supply energy, insulate the body, support and cushion organs, absorb fat-soluble vitamins, add flavor and texture to foods

• Essential fats (linoleic acid and alpha-linolenic acid) are key regulators of body process such as the maintenance of blood pressure and the progress of a healthy pregnancy

Types and Sources of Fats

• Saturated fat = a fat with no carbon-carbon double bonds; usually solid at room temperature –Found primarily in animal foods and palm and coconut oils

• Monounsaturated fat = a fat with one carbon-carbon double bond; usually liquid at room temperature–Found in certain vegetables, nuts, and vegetable oils

• Polyunsaturated fat = a fat with two or more carbon-carbon double bonds; usually liquid at room temperature–Found in certain vegetables, nuts, and vegetable oils and

in fatty fish

Types and Sources of Fats

• Two key forms of polyunsaturated fats:–Omega-3 fatty acids are produced when the endmost

double bond of a polyunsaturated fat occurs three carbons from the end of the fatty acid chain• Found primarily in fish

–Omega-6 fatty acids are produced when the endmost double bond of a polyunsaturated fat occurs six carbons from the end of the fatty acid chain• Found primarily in certain vegetable oils, especially corn,

soybean, and cottonseed oils

Chemical Structure of Fats

Fats and Health

• Fats affect blood cholesterol levels–Low-density lipoprotein (LDL) = “bad”

cholesterol–High-density lipoprotein (HDL) = “good”

cholesterol–Saturated and trans fats raise levels of LDL;

trans fats also lower levels of HDL–Unsaturated fats lower levels of LDL

Fats and Health• Fats also affect triglyceride levels,

inflammation, heart rhythm, blood pressure, and cancer risk

• Best choices = monounsaturated fats and polyunsaturated omega-3 fats

• Limit intake of saturated and trans fats

Saturated and Trans Fats: Comparing Butter and Margarine

0 5 10 15

Grams of fat in 1 tablespoon

Squeezemargarine

Tubmargarine

Margarinespread

Stickmargarine

Butter

Saturated fat

Trans fat

Other fats

SOURCE: Food an Drug Administration

Recommended Fat Intake

• Adequate daily intake of fat:

= about 3–4 teaspoons of vegetable oil• Acceptable Macronutrient Distribution Range =

20–35% of total daily calories as fat

Men Women

Linoleic acid 17 grams 12 grams

Alpha-linolenic acid

1.6 grams 1.1 grams

Carbohydrates—An Ideal Source of Energy

• The primary function of dietary carbohydrate is to supply energy to body cells.

• Some cells, such as those in the brain, nervous system, and blood, use only carbohydrates for fuel

• During high-intensity exercise, muscles get most of their energy from carbohydrates

• During digestion, carbohydrates are broken into single sugar molecules such as glucose for absorption; the liver and muscles take up glucose and store it in the form of glycogen

Simple and Complex Carbohydrates

• Simple carbohydrates contain one or two sugar units in each molecule– Found naturally in fruits and milk and added to many

other foods– Include sucrose, fructose, maltose, and lactose

• Complex carbohydrates consist of chains of many sugar molecules– Found in plants, especially grains, legumes, and tubers– Include starches and most types of dietary fiber

Before they are processed, all grains are whole grains consisting of an inner layer of germ, a middle layer called the endosperm, and an outer layer of bran

During processing, the germ and bran are often removed, leaving just the starchy endosperm

Refined carbohydrates usually retain all the calories of a whole grain but lose many of the nutrients

Refined Carbohydrates Versus Whole Grains

• Whole grains are higher than refined carbohydrates in fiber, vitamins, minerals, and other beneficial compounds

• Whole grains take longer to digest–Make people feel full sooner–Cause a slower rise in glucose levels

• Choose foods that have a whole grain as the first item on the ingredient list on the food label–Whole wheat, whole rye, whole oats, oatmeal,

whole-grain corn, brown rice, popcorn, barley, etc.

Recommended Carbohydrate Intake

• Adequate daily intake of carbohydrate = 130 grams

• Acceptable Macronutrient Distribution Range = 45–65% of total daily calories as carbohydrate

• Limit on intake of added sugars– Food and Nutrition Board: 25% or less of total daily

calories– World Health Organization: 10% or less of total daily

calories

Acceptable Macronutrient Distribution Ranges: Summary

• Protein = 10–35% of total daily calories

• Fat = 20–35% of total daily calories

• Carbohydrate = 45–65% of total daily calories

Fiber—A Closer Look

• Dietary fiber = nondigestible carbohydrates and lignin that are present naturally in plants

• Functional fiber = nondigestible carbohydrates isolated from natural sources or synthesized in a lab and added to a food or supplement

• Total fiber = dietary fiber + functional fiber

Sources of Fiber

• All plant foods contain fiber, but processing can remove it

• Good sources of fiber:–Fruits (especially whole, unpeeled fruits)–Vegetables–Legumes–Oats (especially oat bran)–Whole grains and wheat bran–Psyllium (found in some cereals and laxatives)

Recommended Intake of Fiber

• Women = 25 grams per day

• Men = 38 grams per day

• Americans currently consume about half this amount

Vitamins—Organic Micronutrients

• Vitamins = organic (carbon-containing) substances needed in small amounts to help promote and regulate chemical reactions and processes in body cells.

• Four vitamins are fat-soluble (A, D, E, and K)• Nine vitamins are water-soluble (C and the eight

B-complex vitamins: thiamin, riboflavin, niacin, vitamin B-6, folate, vitamin B-12, biotin, and pantothenic acid)

Vitamins

• Vitamins are abundant in fruits, vegetables, and grains; they are also added to some processed foods

• If you consume too much or too little of a particular vitamin, characteristic symptoms of excess or deficiency can develop

• Vitamins commonly lacking in the American diet:– Vitamin A– Vitamin C– Vitamin B-6– Vitamin E

Minerals

• If you consume too much or too little of a particular mineral, characteristic symptoms of excess or deficiency can develop

• Minerals commonly lacking in the American diet:– Iron = low intake can cause anemia–Calcium = low intake linked to osteoporosis–Potassium = low intake linked to elevated blood

pressure and bone mineral loss

Water—A Vital Component

• Human body is composed of about 60% water; you can live only a few days without water

• Foods and fluids you consume provide 80–90% of your daily water intake

• Adequate intake to maintain hydration:– Women need to drink about 9 cups of fluid per day– Men need to drink about 13 cups of fluid per day

• Drink in response to thirst; consume additional fluids for heavy exercise

Should You Take Supplements?

• The Food and Nutrition Board recommends supplements only for certain groups:– Folic acid for women capable of becoming pregnant

(400 µg/day)– Vitamin B-12 for people over age 50 (2.4 mg/day)

• Other possible situations for supplements:– Vitamin C for smokers– Iron for menstruating women– Vitamin K for newborns– People with certain special health concerns

Canada’s Food Guide

Food Labels

Read labels to learn more about your food choices.

Dietary Supplements

• May contain powerful bioactive chemicals

• Not regulated the way drugs are by the FDA in terms of testing and manufacture

• May interact with prescription and over-the-counter drugs and supplements

Dietary Supplements

Chapter 9

Overweight and Obesity

• Overweight = characterized by a body weight that falls above the range associated with minimum mortality; weighing 10% or more over recommended weight or having a BMI over 25

• Obesity = severely overweight, with an excess of body fat; weighing 20% or more over recommended weight or having a BMI over 30

Obesity Trends Among U.S. Adults (BMI > 30.0) BRFSS, 1991, 1995, and 2000

1991 1995

2000

No Data <10% 10%-14% 15-19% 20%

Who are the Overfat?

Health Implications of Overweight and Obesity

• 33% rise in type 2 diabetes

• 400,000 premature deaths annually

• Obesity is one of the six major controllable risk factors for heart disease

• Weight loss of 5-10% in obese individuals can reduce the risk of certain diseases

Health Risks of Excessive Fat

• Impaired cardiac function• Hypertension, stroke, and deep vein thrombosis• Increased insulin resistance in children and adults and type

2 diabetes (80% of these patients are overweight)• Renal disease• Sleep apnea• Osteoarthritis, degenerative joint disease, gout• Endometrial, prostrate. breast, colon cancers• Abnormal plasma lipid and lipoprotein levels• Menstrual irregularities• Gallbladder disease• Enormous psychological burden and social stigmatization

and discrimination

By far, diabetes extracts the greatest cost. Use of health-care resources increases proportionally with excess body fat.

Maintaining a lean body composition throughout life reduces risk for multiple diseases

The Economic Burden of Obesity

The Economic Burden of Obesity

Average adjusted net worth 1992 - 1998

Women 1992 1998

NormalMildly obeseObese

$145,017$165,646$86,686

$162,381$108,754$72,463

Men 1992 1998

NormalMildly obeseObese

$146,038$165,648$201,314

$184,200$118,158$127,106

From a public health standpoint, obesity poses a significant societal

burden

Almost 60 billion dollars is spent annually related

to adverse health consequences of obesity

Factors Contributing to Excess Body Fat: Genetic Factors

• Genetic factors influence body size and shape, body fat distribution, and metabolic rate

• Genetic contribution to obesity is estimated at 5–40%

• Hereditary influences must be balanced against contribution of environmental factors

Factors Contributing to Excess Body Fat: Physiological Factors

• Metabolism = sum of all vital processes by which food energy and nutrients are made available to and used by the body

• Resting metabolic rate (RMR) = energy required to maintain vital body functions; the largest component of metabolism

Factors That Affect Metabolic Rate

• RMR is higher in–Men–People with more muscle mass–People who exercise

• RMR is lower in–Women–People who are sedentary–People who have lost weight

Energy-Balance Equation

Adopting a Healthy Lifestyle for Successful Weight Management

• Physical activity and exercise• Diet and eating habits• Thoughts and emotions• Coping strategies

Diet and Eating Habits

• Total calories—choose an appropriate energy intake for your activity level

• Portion sizes—limit portions to those recommended by the Food Guide Pyramid to help keep energy intake moderate; measure portions at home and read food labels

• Energy (calorie) density—choose foods with a low energy density, meaning those that are relatively heavy but have few calories

Diet and Eating Habits

• Fat calories—keep fat intake moderate, and limit intake of saturated and trans fats

• Carbohydrate—emphasize whole grains, vegetables, fruits, and other high-fiber foods; limit consumption of foods high in refined carbohydrates, added sugars, and easily digestible starch

• Protein—meet recommended intake of 10–35% of total daily calories

• Eating habits—eat meals and snacks on a regular schedule

Physical Activity and Exercise

• Physical activity—increase daily physical activity to at least 30 minutes per day; to lose weight or maintain weight loss, 60 or more minutes per day is recommended

• Exercise–Endurance exercise burns calories–Strength training builds muscle mass, which

can increase metabolic rate

Low-Carb and Low-Fat Diets

• Any diet that cuts calories causes weight loss• Low-carbohydrate diets have not been proven safe

over the long-term• Low-fat diets should focus on nutrient dense foods,

especially whole-grains, fruits, and vegetables• Diets with many restrictions have high drop-out

rates• People who have been successful at long-term

weight loss track food intake and engage in 60 or more minutes of physical activity per day

Dietary Supplements and Diet Aids

• Dietary supplements are subject to fewer regulations than over-the-counter medications; they have not been proven safe and effective

• FTC: More than half of advertisements for weight-loss products make representations that are likely to be false

Weight-Loss Programs• Noncommercial weight-loss programs

• Commercial weight-loss programs–Partnership for Healthy Weight Management

• Online weight-loss programs

• Clinical weight-loss programs