Download - Youblisher.com 187048 Unit 2
Physical Activity
Any form of movement that causes the body to use energy.
Daily life: yard work or vaccuuming.
Purposeful activity: 30 minute jog or playing ultimate frisbee.
Physical Fitness- the ability to easily carry out daily tasks and respond to unexpected demands.
Physical Health Benefits
Improves strength, energy and posture
Reduces chronic fatigue and stiffness
Strengthens heart muscles
Lungs work more efficiently
Mental Health Benefits
Reduce Stress
Manage anger and frustration in healthful ways
Improve mood and decrease risk of depression
Look and feel better about self
Reduces mental fatigue
Increases self-confidence and self-concept
Social Health Benefits
Build self-confidence, helps when coping in
social situation
Interact and cooperate with others
Manage stress better, improving relationships
Risk of Physical Inactivity
Sedentary Lifestyle- Way of life that involves little physical activity
Negative Effects of Sedentary Lifestyle
Unhealthful weight gain linked to Cardiovascular Disease, Type 2 Diabetes, & Cancer
Osteoporosis (decrease in bone density)
Less likely to have support from people living healthy lifestyle
Elements of Fitness
1. Cardiorespiratory Endurance- Ability of the heart & lungs to send fuel and oxygen to the body’s tissue
2. Muscular Strength- Amount of force a muscle can exert
3. Muscular Endurance- Amount of time a muscle can perform a task
4. Flexibility- Ability to move a body part through the full range of motion
5. Body Composition- Ratio of body fat to lean body tissue
Improving Fitness Level
Need 60 minutes of physical activity everyday to meet USDA recommendations.
Types of exercise:
Aerobic- immediate calorie burn, rhythmic in nature, & able to do for 30 minutes at one time.
Ex: swimming, cycling, running/jogging
Anaerobic- raise metabolic rate, increases long term calorie burn, intense but short bursts of activity.
Ex: Lifting weights
Planning Personal Activity
Program 1. Identify a specific, realistic goal.
2. List the steps to reach goal.
3. Identify potential barriers & ways to overcome.
4. Schedule checkpoints to evaluate progress.
5. Identify reward for achieving goal.
Physical Activity Program
Basics Warm-up & Cool-down
Workout
F.I.T.T. Formula
Overload
Working body harder than normal
Builds muscular strength , increases fitness
Progression
Gradual increase in overload to reach higher fitness levels
F.I.T.T. Formula for Workout
Frequency: How often activity is done each
week.
Intensity: How hard you work at the activity per
session.
Time: How much time you devote to a session.
Type: Which activities you select.
Resting Heart Rate
Used to evaluate progress
Resting Heart Rate
Number of times your heart beats in one minute when you are
not active.
Average Fitness Level= 72-84 beats per minute
Good Fitness Level= below 72 beats per minute
Hydration and Rest
Taking in fluids so the body functions properly
More alert, focused, greater endurance, less likely to
cramp
Need 8-10 hrs. sleep per night
Affects of inadequate sleep
Substance Use
Avoid harmful substances like tobacco, alcohol, and anabolic steroids.
Harmful Effects
Increased risk of cancer & heart disease
Sterility
Unusual weight gain/loss
Violent, suicidal, & depressive tendencies
Skin problems
Safety!
Use proper safety equipment
Awareness of your surroundings
Know physical limits
Follow rules- use designated areas
Be a fair participant
Injuries
Minor Injuries
Muscle Cramp
Strain
Sprain
Discontinue activity and R.I.C.E.
Major Injuries
Concussion
Fracture
Dislocation
Tendonitis
Seek immediate medical treatment
R.I.C.E. Procedure
REST
Avoid using injured muscle or joint
ICE
Reduces swelling & pain
On 20 min. – Off 20 min. – On 20 min.
COMPRESSION
Apply light pressure to area
ELEVATE
Reduces swelling & pain
Rest above level of heart, especially at night
Weather-Related Injury
Hot-Weather
Drink plenty of fluids before, during, & after activity
Avoid over working body
Lay down in shade with legs elevated if feeling nauseated, dizzy, or out of breath
Cold-Weather
Go into a warm, dry place, & drink warm liquids if shivering
Dress in 3-layers, cover all exposed skin
Sun Damage
Wear at least 15 SPF & apply 30 min. before
Cover skin with clothing, wear wide brimmed hat & sun glasses
Prolonged exposure can result in sunburn and lead to skin cancer
Enhances your quality of life and helps prevent disease
Provides your body with the calories and nutrients needed for energy
Like a car needs gas to run, we need calories to run.
Importance of good
nutrition
Influences for food
choices Hunger vs. Appetite
Hunger is when you physically NEED food.
Appetite is a DESIRE for food.
Emotions
You eat (or don’t eat) because you are frustrated, stressed, or depressed.
Bored or for REWARD
Environment
Family, friends, and peers
Cultural and ethnic background
Convenience and cost
Advertising
Nutrition throughout Life
Balanced diet helps with growth and development
Gives you energy for daily living
Helps prevent unwanted weight gain, obesity, and type 2 diabetes
Lowers risk of heart disease, stroke, certain cancers, and osteoporosis
Nutrients- 6 groups 1. Carbohydrates
Potatoes, pasta, and bread
Starches (complex) and sugars (simple)
in foods
Body’s preferred source of energy
4 calories/gram
Complex carbohydrates are found in whole grain, seeds, nuts, legumes, and tubers
Convert to glucose, body’s main source of energy
Fiber (complex) helps move waste through body
Recommended 20 to 35 grams of fiber per day
2. Proteins
Nutrients that help build and maintain body cells and tissues
Long chains of substances call amino acids
9 of the 20 amino acids are called essential amino acids and you must get them from foods that you eat.
Help build new cells and tissues when younger and when you get older, proteins help replace damaged or worn-out cells.
Provide energy
Provide 4 calories per gram
Two groups
Complete proteins contain enough of the essential amino acids. Fish, meat, poultry, eggs, milk, cheese and yogurt are good sources of complete proteins
Incomplete proteins lack one or more of the essential amino acids. Beans, peas, nuts and whole grains.
3. Fats
Provide more that twice the energy of carbohydrates
or proteins
9 calories per gram
Fatty acids are the building blocks of fats and have
two types
Saturated Fatty acids are usually solid at room
temperature. Can be found in animal fats and tropical
oils. This type of fat increases your risk of heart
disease.
Unsaturated fatty acids are usually liquid at room
temperature. Can be found in oils and can be
associated with reduced risk of heart disease.
Fats transport vitamins A, D, E, and K in your blood
Help satisfy hunger longer than other nutrients do
because they take longer to digest
4. Vitamins
Compounds that help regulate many vital body process, such as digestion, absorption and metabolism of other nutrients.
Two classification
Water-soluble vitamins – dissolve in water and pass easily into the blood
Body does not store these
Fat-soluble vitamins – absorbed, stored, and transported in fat
Stored in fatty tissue, liver, and kidneys
5. Minerals
Body does not manufacture but are needed for forming healthy bones and teeth
Calcium, phosphorous, magnesium, iron
6. Water
Transports nutrients to and carries waste from cells
Helps swallow and digest food, absorbs other nutrients, and eliminate wastes
Through perspiration, water helps maintain body temp
Plain water, milk and juices are best sources of this nutrient
ABC’s of Good Health Helps stay fit, ensure variety, balance and moderation in food choices
Lowers your risk of developing chronic disease
A: Aim for Fitness
Healthy weight, physically active each day
B: Build A Healthy Base (Food Guide Pyramid)
Make food choices carefully and choose variety
Use pyramid as guide- portion control
C: Choose sensibly
Moderate fat and sugar intake
Use less salt
Fats, sugars, salts
Fats
30% of daily calories come from fat
Sugar
Added to lots of things: corn syrup, honey, molasses, sucrose, and maltose
Choose water or 100% juices
Choose fresh fruit or canned fruit packed in water
Salts
Sodium
Healthy eating pattern
Eat breakfast
Body uses all energy while you sleep. Must add more energy to your body
Snacks
Healthy choices for snacks
Eating out
Choose grilled instead of fried
Watch portion sizes
Labeling Serving size &
serving/container
Calories & calories from fat
TOP SECTION
Fats, cholesterol, sodium,
carbs, fiber, sugars, and
proteins
BOTTOM SECTION
Vitamins and minerals
Interesting INFO
>20% is a lot
<5% is too little
High fiber, vitamins, and minerals
Low in fat, cholesterol, and sodium
Light or Lite:
Calories reduced by at least 1/3 or fat or sodium reduced by 50%
Less:
Contains 25% less nutrients or calories than a comparable food
Free:
NO amounts of fat, cholesterol or sodium
More:
Contains 10% more DV for vitamin, mineral, protein, or fiber
High, RICH in, Excellent source:
Contains 20% more DV of vitamin, mineral, protein, or fiber
Lean
Meat with less than 10g of fat
MAINTAINING A HEALTH
WEIGHT
•Calories that you consume must equal the calories
that your body burns
•Taking in fewer calories than you burn means you
will lose weight
•Taking in more calories than you burn means you
will gain weight
•1lbs = 3500 calories
Appropriate Weight Range
•Several factors play a
role in your weight
•Gender
•Age
•Height
•Body frame
•Growth rate
•Metabolic rate
•Activity level
BMI = body mass index
•ratio of height and weight
•Weight (pounds) x703
Height^2 (inches)
REMEMBER that teens
grow differently and that
there is no single size,
shape, or growth pattern
that is normal.
BODY COMPOSITION and
WEIGHT RISK
•Body comp is the RATIO OF BODY FAT TO LEAN BODY TISSUE
•Diet and fitness affect a persons body comp.
•Overweight
•Excess body fat strains the muscles and the skeletal system,
forcing the heart and lungs to work harder, increases risk of
diabetes, asthma and some cancers
•Underweight
•Little stored fat to provide the body with energy, lead to fatigue,
decreases ability to fight illness.
HEALTHY WAYS TO
MANAGE WEIGHT
FIND APPROPRIATE
WEIGHT
BE REALISTIC
SET A GOAL
PUT THE ACTION IN TO
PLACE
EVALUATE PROGRESS
TO LOSE WEIGHT
•1700 – 1800 calories
•Favorites in
moderation
•Low calories foods
•Drink plenty of water
TO GAIN WEIGHT
•Increase calories
•Eat often and take
seconds
•Nutritious snacks
•Build muscle
Diets and Eating
Disorders 1. FAD DIETS
Promise quick and easy weight
loss, but any weight lost on these
diets is usually re gained!
2. LIQUID DIETS
replacing all food intake with a
special liquid formula
3. FASTING
abstain from eating
4. DIET PILLS
suppress appetite
Anorexia
self-imposed starvation
Bulimia
purging after overeating
Binge Eating
compulsive overeating
Nutrition for Individual
Needs Athletes
•More calories
•More water Vegetarianism
•Lacto-ovo
(dairy and
eggs)
•Lacto (dairy)
•Ovo (eggs)
•Vegan (plant)
Pregnancy
•Folate (vit. B)
•Iron
•Calcium
Infants/children
•Formula/breast
milk for 1st year
•Whole milk 2nd
year
•Replace whole
milk with nonfat
after 2nd year.
Older Adults
•Follow pyramid
•Might take
supplements