SSEH3301 Study Guide - Final Guide: Joule, Time Management, Peritoneum
20 Jun 2018
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Chapter 9: Fitness Facts, Fallacies & Equipment
About EATING and EXERCISE
1. CHO are fattening is WRONG, too many KJ is fattening!
a. CHO are a vital nutrient
b. CHO are more filling than fat
2. KJ in versus KJ out doesn’t matter - “I can lose weight while eating whatever I want”
a. Need to find negative balance so stored body fat can be used
3. Exercise makes you eat more
a. Acute effect of exercise on energy intake
b. Chronic effect of exercise on energy intake
c. WRONG → Why aren’t athletes overweight
4. Low fat/fat free is a healthier choice
a. Not necessarily
b. Some low fat food have more kJ
About EXERCISE
1. Morning exercise is better for you
a. Pros →
i. Burn a greater proportion of fat
ii. Increased awareness
iii. Time management
b. Cons → Increased effort
c. The right message → Exercise when you can
2. Fat Burning Zone →
a. Total calories in 30 min
i. Low intensity (60-65% HRmax) is 146
ii. High intensity (80-85 HRmax) is 206
b. Fat calories in 30 min
i. Low intensity (60-65% HRmax) is 73
ii. High intensity (60-85% HRmax) is 82
3. A HUGE amount of Exercise is needed to lose 1 kg of Far, so it is just easier to diet
a. Exercise alone
i. 1kg of fat = approx 37000 kJ (1000g x 37kJ)
ii. For 71kg person, EC is 62.2kj/min and will require 595 min (37000/62.2)
b. Diet alone
i. Decrease daily kJ intake from 12000 kJ to 8000 kJ
ii. Energy expenditure is kept at 12000kJ (deficit of 4000kJ /37) = 110g fat
used daily.
iii. To lose 1000g/110g = 9 days
c. COMBINATION as the BEST APPROACH
→ ENERGY deficit from RESTRICTING FOOD INTAKE v EXERCISE
Things that don’t work
1. Fat burning tablets (no scientific backing, may have dangerous side effects)
2. Skin patches (no scientific evidence, you lose money not fat)
3. Body wraps (no scientific verification)
4. Smoothing creams (claim to melt fat away, fat doesn’t evaporate)
5. Slim fit shorts
6. Anti-stretch underpants
7. Ear clips
8. Slimming Insoles
Warning signs of products that don’t work
1. Promises quick and easy weight loss
2. Use fancy name and exotic ingredients
3. Claims a scientific breakthrough
4. States that physical activity is not necessary
5. Promise permanent weight loss
6. Blocks absorption of fat or calories
7. Cause substantial weight loss by wearing it on body or rubbing it into skin.
Common Questions and Misconceptions
1. Spot reduction → Removal of fat from specific areas of body
a. Study by (Katch et al 1984) suggests that sit ups alone are not effective in
reducing observable fat thickness in abdominal region
b. Can’t pick area to lose fat from, must reduce overall body fat to lose specific area
2. Sweat clothing (saunas) → decrease temporary body mass due to water loss, risk of
dehydration and heatstroke
3. Cholesterol is not a worry if you’re fit → cholesterol primary affected by genetics and fat
intake, you can be fit and still be at risk.
a. A high level of fitness in overweight individuals is protective for all cause of death
b. All cause & CVD death risk is lower in obese fit men than in lean unfit men
4. Stitches → pain in the abdomen during exercise
a. Associated with (young age, eat/drink before exercise, HIIT)
b. Causes (respiratory muscle ischemia, irritation of the parietal peritoneum)
5. Muscle cramps → painful and sustained involuntary muscle contractions
a. Causes (dehydration, electrolytes, decrease ATP)
b. Relief (stretching, massage)
c. Prevention (regular stretching, hydration, electrolytes)
6. Second wind → perceived easing of effort during exercise
a. Causes (inadequate warm up, release of endorphins)
7. Sweating out colds → exercising to get rid of a cold
a. Although it can be a stress on body when fighting illness
b. General rule of thumb (ok if above neck, not ok if below neck)
Document Summary
About exercise: morning exercise is better for you, pros i. ii. iii. Time management: cons increased effort, the right message exercise when you can, fat burning zone , total calories in 30 min i. ii. High intensity (80-85 hrmax) is 206: fat calories in 30 min i. ii. High intensity (60-85% hrmax) is 82: a huge amount of exercise is needed to lose 1 kg of far, so it is just easier to diet, exercise alone i. ii. 1kg of fat = approx 37000 kj (1000g x 37kj) For 71kg person, ec is 62. 2kj/min and will require 595 min (37000/62. 2: diet alone i. ii. iii. Decrease daily kj intake from 12000 kj to 8000 kj. Energy expenditure is kept at 12000kj (deficit of 4000kj /37) = 110g fat used daily. To lose 1000g/110g = 9 days: combination as the best approach. Energy deficit from restricting food intake v exercise.
