Ch. 9 foods

what can affect your BMR?

exercise, gender, age, height, weight and diet

by what age does metabolism slow down?

20

BMR

basal metabolic rate

what is the energy level needed to sustain life?

BMR

PAG

physical activity guidelines

Ages 6-17 is recommended to have...

60 mins of physicial activity per day

Ages 17+ is recommended to have

115 minutes a week

what promotes strong bones?

weight bearing, weight lifting, diet, sleep

FITT

Frequency, Intensity, Time and Type

Baseline

routine, no added exercise (standing up)

Lifestyle

Consciously choosing to be more active than lazy (choosing stairs over an elevator)

how much water is the baseline intake?

8 oz

before a game, you should not eat heavy meals ___ hours before

3

Muscle-strengthening activities

Requires muscles to work against a force

To maintain weight

Manage calorie intake, Increase exercise, Eat healthy instead of junk

BMI

Body Mass Intake

why is BMI not effective

it is not really accurate because It does not take into account your body composition

BMI underweight

under 18.5

BMI healthy weight

18.5- 24.5

BMI overweight

25-29.9

BMI obese

over 30

what do you do if you get a number higher than 25 for BMI?

measure your waist

what number in waist is at risk for disease?

35+ for women or 25+ for men

what do experts suggest is a healthy weight loss per week?

losing 1/2 - 1 lb

calories in lb of fat

3500 in 1 lb

what do you do to lose 1 lb per week?

lose 3500 calories more than intake

Eating disorders

any abnormal eating patterns

which is easier to spot, anorexia or bulemia?

Anorexia is easier to spot than bulimia (isn't as obvious, can have a normal body weight)