Physical FitnessKatherine CarpioMs. Oren Pd. 3

Thesis Statement

The obesity rate in the United States is rising; people are eating more junk food and are not exercising enough which has caused many people to develop diabetes and other harmful diseases. However regular exercise and a healthy diet can help establish a stable level of physical fitness that can help decrease the dangerous side effects of obesity.

What is Physical Fitness?

Perform at our peak potential

Look better

Feel better

COMPONENTS OF FITNESS

What is resistance training?

Any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.

• It builds muscle strength and tone. • Resistance exercise can raise metabolic rate, an important

factor in maintaining body weight.• It's been shown to build bone. • helps lower moderately high blood pressure.

Why Do Resistance Exercise?

Types of resistance exercise

Olympic liftingPower liftingWeight lifting

•Carbohydrates• Fat •Protein

MACRONUTRIENTS

Micronutrients

Vitamins

Minerals

B

E

N

E

F

I

T

S…

•Strengthens muscles

•Increases flexibility

•Helps strengthen bones

•Lowers rick of stroke,

•Heart Disease,

•High Blood Pressure,

•High Cholesterol,

•Diabetes,

•Several types of Cancer

•Easier to control body weight

•More energy and strength

•Keep your bones strong

•Improve brain function

•Prevents dementia

•Prevents or reduce back pain

•Sick less often

•The most important one…You’ll enjoy life more!

…FROM PHYSICAL FITNESS

What causes people to become overweight/obese?Physical Inactivity Overeating/ MalnutritionGenes & family history

Health conditions MedicinesLack of sleep

Side effects of Obesity

Diabetes

Hyperlipidemia

Blood circulating diseases

Skin Disease

Joint problems

Breast Cancer

Mental stress

Female Infertility

Liver disease

OBISITY leads to DEPRESSION

LOW SELF ESTEEM

CONTINUED…

•STIGMA •FAD DIETS•FALSE PROMISES

FIT

BECOMING

5 STEPS TO

1

EAT HEALTHY

HEALTHY FOOD MAKES A BIG DIFFERENCE

•BOOST ENERGY•FIGHT OFF DISEASE•FEEL GREAT•LOOK GREAT•LOSE WEIGHT•IMPROVE YOUR METABOLISM

FRESH FRUIT

VEGETABLES

WHOLEGRAINS

PROTEIN SOURCES

LOW FAT DAIRY FOOD

EVERY 3 HOURS

AMINO ACIDS

Nutrients

• Carbohydrates• Protein• Fat• Water• Vitamins• Minerals

Sample Diet

SAMPLE DIET1200 calorie diet sample Day 1

Breakfast:• Small Bowl breakfast cereal with skimmed milk -

180 calories• Fruit Juice unsweetened - 60 calsLunch:• 1 whole wheat turkey breast sandwich - 130 cals • 1 Orange - 23 calories Snack:• Non fat yogurt small pot - 50 cals• Fruit - 40 caloriesDinner:• Vegetable Curry with Fried Rice "Take away

meal" - 700 calories• Total calories = 1180 Calorie Diet

(www.weightlossforall.com)

2

STAY AWAY FROM…

CHIPS

Natural Cheetos White Cheddar – 150 cal, 9 g fat, 290 mg sodium. The term “natural” means nothing in the eyes of the FDA.

Fritos Originial – 160 caolories, 10 g fat, 160 mg sodium.

Fritos Pinch of Salt – 160 calories, 10 g fat, 75 mg sodium. They may be light on sodium, but the still have 90 calories from fat.

Salt Calories

Fat

CONTINUED…

• Bugles Original – 160 calories, 9 g fat, 310 mg sodium. Each horn is nearly 50% saturated fat by weight!

• Tostitos Multigrain – 150 calories, 8 g fat, 135 mg sodium. Half the calories come from vegetable oil -enough to fill out each serving with a full gram of saturated fat

CANDY

COFFEE

FAST I FOOD

CANNED FOOD

SODAS…

• ADDICTIVE• DEHYDRATE• PACKED WITH CALORIES• BONE WEAKENING

YWNH

O T ?…

S U G A R Y

3

WATER

•FLUSHES FATS AND TOXICS•HYDRATES THE BODY •AIDS WITH DIGESTION•HELPS ACHIEVE WEIGHT LOSS

DRINK, DRINK, DRINK!

4

EXERCISE!•WALKING

•RUNNING

•CYCLING

•SWIMMING

•DANCING

•SKIING

•PLAYING SPORTS

•HIKING

•WEIGHT LIFTING

RUNNING

• EVERYONE CAN DO IT• CAN BE DONE ALMOST

EVERYWHERE• AT ANY TIME• INEXPENSIVE

S P O R T S• LOWER RISK OF ILLNESS

• FUN YET BENEFICIAL

• HEALTHY LIFE

• FIT BODY

PHYSICAL ACTIVITY

ANY TYPE OF RIGID PHYSICAL ACTIVITY WILL HELP LOSE THOSE EXTRA POUNDS ALONG WITH A HEALTHY DIET, OF COURSE.

WEIGHT LIFTING

BUILDS AND TONES MUSCLESMUSCULAR STRENGHTMUSCULAR ENDURANCE

5

Do not skip meals.

Eat a variety of foods to get all the nutrients you need.

How to keep weight off

CONTINUED…

• Skipping meals can also cause overeating later in the day.

• Weigh yourself once a week.

• Skipping meals can slow your metabolism down.

Continued…

• Be sure to get plenty of activity every day.

• Physical activity is one of the most important aspects of keeping weight off, so do your best to keep active every day.

• Include choices from whole grains, fruits, vegetables and lean protein sources.

CONCLUSION

“Anyone can achieve fitness, all you need is determination”- Katherine Carpio

CitationsBellaOnline. N.p., n.d. Web. 12 May 2010. <http://www.bellaonline.com/

articles/art6628.asp>. BellaOnline. N.p., n.d. Web. 12 May 2010. <http://www.bellaonline.com/

articles/art6628.asp>. Benfer, Amy. "Fat kids, silent parents." Beta. N.p., 25 Mar. 2002. Web. 12 May

2010. <http://www.salon.com/life/feature/2002/03/25/fat_kids>."Components of Physical Fitness." Education.com. N.p., n.d. Web. 11 May

2010. <http://www.education.com/reference/article/Ref_Physical_Everyone/>.

Cunningham, Laurie. "The world's 10 fattest countries." Globalpost . N.p., n.d.

Web. 25 May 2009.

"Eat Healthy." Mama's health. N.p., n.d. Web. 12 May 2010. <http://www.mamashealth.com/nutrition/>.

EMedicine Health. N.p., n.d. Web. 12 May 2010.<http://www.emedicinehealth.com/strength_training/ article_em.htm#Resistance%20Training%20Introduction>.

Favor, Lesli J. Weighing In. Ed. Deborah Grahame. 2005. New York: Michelle Bisson, 2008. Print.

Science Daily. N.p., n.d. Web. 12 May 2010. <http://www.sciencedaily.com/ releases/2010/05/100511192250.htm>.

Shryer, Donna. Peak Performance. Ed. David Young Wolff. New York: Michelle Bisson, 2005. Print.

"Fitness Components." Student Resource Center - College Edition. N.p., n.d. Web. 11 May 2010. <http://www.exrx.net/ExInfo/FitnessComponents.html>.

Gershoff, Stanley. Total Nutrition. New York: n.p., 1990. Print.

Goldbeck, Nikki, and David Goldbeck. The Dieter's Companion. 1975. New York: McGraw-Hill Company, 1975. Print.

Greenwald, Matt. Secrets of Smart Running. 3rd ed. New York: Open Road Publishing, 2002. Print.

"Healthy recipes." HelpGuide.org. N.p., n.d. Web. 11 May 2010. <http://www.helpguide.org/life/healthy_recipes.htm>.

Life Clinic. N.p., n.d. Web. 12 May 2010. <http://www.lifeclinic.com/focus/ nutrition/fitness-benefits.asp>.

The lifeco. N.p., n.d. Web. 12 May 2010. <http://www.thelifeco.com/ healthy-weight-loss.aspx>.

Mayo Clinic. N.p., n.d. Web. 12 May 2010. <http://www.mayoclinic.com/health/ childhood-obesity/DS00698/DSECTION=causes>.

Sarnatato, Barbara Russi. "Exercise to lose weight." WebMD. Ed. Louise Chang. N.p., n.d. Web. 4 Dec. 2008.

Micheli, Lyle J. Healthy Runner's Handbook. Illus. Keith Blomberg and Jennifer Delmotte. Ed. Kirby Mittelmeir, et al. 1996. N.p.: n.p., 1996. Print.

Natural Physiques. N.p., n.d. Web. 12 May 2010. <http://www.naturalphysiques.com/faq/432.html>.

NHLBI. N.p., n.d. Web. 12 May 2010. <http://www.nhlbi.nih.gov/health/prof/ heart/index.htm>.

Pagano, Joan. Strenght Training. Ed. Jennifer Jones, Sara Robin, and Marianne Markham. New York: Mary Claire Jerram, 2005. Print.

Plummer, Jim. "Functional Fitness Facts." Funcional Fitness Facts. N.p., n.d. Web. 12 May 2010. <http://www.functional-fitness-facts.com/>.

Shryer, Donna. Peak Performance. Ed. David Young Wolff. New York: Michelle Bisson, 2005. Print.

Stone, Ken. "iMovie09." iMovie 2009 (Apr. 27, 2009): n. pag. Altbib. Web. 11 May 2010. <http://www.kenstone.net/fcp_homepage/imovie_09_stone.html>.

Wren, PJ. "Fun Fitness Fusion." Alive (Apr. 2010): n. pag. Facts For Learning. Web. 11 May 2010. <http://www.alive.com/ 7665a20a2.php?current_topic=34>.

Class Activity

Healthy or unhealthy?Have volunteers measure their body fat

percentage.

Beans

Egg Yolks

Diet sodas

McDonald’s grilled chicken sandwich

Pretzels

Gatorade

Salad Dressing