Fitness Activity Instructions – Body Weight and Body Image Essay Paper Assignment
Introduction:
Many individuals become interested in fitness with the goal of managing their weight. In this week’s Fitness Activities, you examine weight management from a variety of different perspectives, including determining your ideal body weight, the impact of calories on weight management, your perceptions of body image, and factors that trigger your eating.
For this week’s Fitness Activities, you complete the activities using your own goals and experiences. No fictional student data set is used to complete this week’s activities.
Fitness Activities:
- Determine Ideal Body Weight
An individual’s ideal body weight is based on a weight range that reduces the risk of a variety of health issues. Beginning with a BMI calculation, it is possible to determine the range in which your ideal body weight falls.
Calculate your BMI by using one of these formulas.
BMI = weight (pounds) x 703 / height (in)2
BMI = weight (kg) / height (m)2
The ideal BMI for men and women is between 18.5 and 24.9. Using these numbers, it is possible to calculate your ideal body weight using one of these formulas.
Ideal body weight (lbs) = (height in inches)2 x desired BMI / 703
Ideal body weight (kg) = Desired BMI x (height in meters)2
Fitness Activity Instructions – Body Weight and Body Image
Fitness Activity Instructions – Body Weight and Body Image
- Caloric Expenditure and Weight Loss
Weight change is a result of an imbalance between the number of calories that are being consumed (calories in) and the number of calories being utilized for body maintenance and physical activity (calories out). When the number of calories in = the number of calories out, body weight is maintained. By manipulating the number of calories in or out, it becomes possible to increase or decrease body weight.
Estimating daily caloric expenditure and the caloric deficit required to lose 1 pound of fat per week.
Process:
Refer to Table 8.1 in your textbook to estimate the number of calories you burn daily.
One pound of fat contains approximately 3,500 calories. Therefore, a negative caloric balance of 500 calories per day will result in weight loss of 1 pound per week. Use the formula below to calculate your daily caloric intake to result in a daily caloric deficit of 500 calories.
Daily caloric intake needed to produce a 500 calorie deficit = Estimated daily calories used – 500 calories (deficit)
- Assess Body Image
Body image has as much to do with perception and beliefs as it does with health and fitness.
Process:
To better understand your perceptions and beliefs, complete the questionnaire assessment in the worksheet.
Interpretation:
Once you complete the assessment, review your answers to the questions and think about whether they are positive or negative. To improve a negative body image, keep the following strategies in mind.
- Focus on good physical health. Engage in physical activities that you enjoy.
- Remember that your self-worth is not dependent on how you look.
- Avoid chronic, restrained dieting.
- Recognize that there is much more to you than your body. Think about the qualities that you like best about yourself, and be sure to appreciate them.
- What Triggers Your Eating?
There are many things that might cause you to eat. Identifying the triggers that cause you to eat might assist you in developing a strategy to counter those triggers.
Process:
Complete the questionnaire assessment in the worksheet to help determine your motivation for eating.
Interpretation:
Insignificant influence – If you answered yes to one question within a section or fewer than six questions total, weight management is probably relatively easy for you.
Some influence – If you answered yes to two questions in a section or six to nine questions total, there are some issues complicating your weight management. It might help to talk with a health care professional while developing your weight management plan.
Significant influence – If you answered yes to three questions within a section or 10–13 questions total, there are several issues affecting your weight management plan. Speaking with a health professional or counselor can help you deal with issues that trigger your eating.
Severe influence – If you answered yes to four or more questions within a section or 14 or more questions total, there are many issues that complicate your weight management. Counseling and speaking with a health care professional will help you to develop a weight management plan.
- Prepare a Fitness Presentation
Prepare a short presentation, no more than 2–3 paragraphs, about the benefits of understanding and maintaining a healthy body weight and body image. The presentation should discuss the value of using the assessments presented during this week and the benefits of using those assessments to achieve personal fitness goals. Write the fitness presentation as if you are planning on reading what you write directly to a group interested in health and fitness.
Reference:
Powers, S. K., Dodd, S. L., & Jackson, E. M. (2011). Total fitness & wellness (brief 5e, media update). San Francisco, CA: Pearson/Benjamin Cummings.
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