nutrition and exercise. essential nutrients carbohydrates – provide energy – found in fruits,...
TRANSCRIPT
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Nutrition and Exercise
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Essential Nutrients• Carbohydrates
– Provide energy– Found in fruits, vegetables, grains, sugars, pasta
• Fats– Stored energy– Found in Dairy, Meat, Egg yolks
• Proteins– Build many important body structures (including muscles)– Found in meat, dairy, egg whites
• Vitamins– Important for immune system– Found in fruits, vegetables
• Minerals– Important for building bones and chemical reactions in the body– Found in all types of foods (Calcium – dairy, green vegetables, Iron – meat, Potassium-
bananas)• Water
– Essential for many life process (temp regulation, blood component, waste removal)
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Food Pyramid• Recommended different types of foods for a balanced diet with
proper nutrition– Grains– Vegetables– Fruit– Milk– Meat and Beans– Oils
• The number of servings each person requires will vary
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“Good Choice” Foods
• Leafy green vegetables (high in minerals and vitamins)
• Lean Proteins• Complex carbohydrates (whole grains, fiber)
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Nutritional Requirements For Women
• High calcium intake to prevent osteoporosis• Regulate protein intake (too much protein
puts you at risk for osteoporosis)• Intake enough iron to prevent anemia• Eat a low fat diet to prevent heart disease• Limit alcohol and caffeine consumption
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Nutritional Deficiency
• Rickets – vitamin D deficiency, leads to bone softening
• Scurvy- vitamin C deficiency, leads to loss of teeth
• Osteoporosis – Calcium deficiency, leads to fragile/ weak bones
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Obesity
• Body Mass Index of 30 or higher– For the average adult a BMI of 30 is about 30
pounds above your ideal weight– Risks include heart disease, high blood pressure,
stroke, Type II diabetes, arthritis, cancer and many other disorders
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Exercise
• Benefits:– Reduce stress– Burns calories– Health benefits • Lower blood pressure, maintain a healthy weight, burn
fat
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Types of Exercise• Aerobic
– Requires oxygen– Strengthens cardiovascular system– Can be performed for extended time periods.– Tends to use more slow twitch muscles– Examples = running, biking or swimming for an extended time period
• Anaerobic– Without oxygen– High intensity exercise performed for short periods– Tends to use more fast twitch muscles– Examples = weight training, sprinting
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Exercise Requirements for Women
• Regular, weight bearing exercise will strengthen bones and reduce risk for osteoporosis
• Regular aerobic exercise will promote cardiovascular health and reduce risk of heart disease.
• Weight lifting is important for toning muscles and burning calories
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Too much exercise?
Leads to injury and illnessCan reduce muscles instead of building musclesCan lead to poor athletic performance
Allow your body recovery time after difficult workouts