WEIG

HT

MANAGEMENT!!!

NUTRIENTS QUIZ #31.We divided minerals into TWO subtypes.

What are the TWO subtypes? (2pts)

2.Which mineral is artificially put into our table salt? (1pt)

3.Which vitamin helps with blood clotting? (1 pt)

4.Give one example of a food that is a complex carbohydrate and one food that is a simple carbohydrate. (1 pt… ½ each)

BONUS: In class, I ran my ring across my face and it left a black streak. That was a sign that I was deficient in which mineral? (1pt)

CALORIE REVIEW

Calorie = a unit of energy produced by food

Calories influence weight management

Volunteer?

HOW MANY CALORIES DO I NEED?

Females Sedentary Active

14-18 years old 1,800 2,400

Males Sedentary Active

14-18 years old 2,200 3,200

CALORIES COUNT… BUT SO DO NUTRIENTS!!!

CALORIES• Calorie Dense: Foods that have a lot of

calories for their portion size•Cookies, cake, doughnuts, pizza• Potatoes, pasta, bread, bagels•Bananas, avocados, nut butters•Meats and cheeses

• Nutrient Dense: Foods that provide a lot of nutrients•What do these include????

BARRIERS T

O

HEALTHY

EATIN

G?

VS.

MCDONALD’S

MEAL

MANIA

3 grams of fat

27 grams of fat

9 grams of fat

Breakfast

Total for breakfast = 39 grams = 3.25 Tbs. of Crisco

21 grams of fat

0 grams of fat

Lunch

Total for lunch = 21 grams = 1.75 Tbs. of Crisco

25 grams of

fat

11 gramsof fat

0 grams of fatDinner

Total for dinner = 36 grams = 3 Tbs. of Crisco

Total Fat Intake

Breakfast 39 grams Lunch 21 grams+Dinner +36 gramsTotal fat 96 grams

96 grams = 8 Tbsp = OVER ½ cup

*Remember, your body needs fat to function, but not that much!

Grand Totals

“EAT

THIS

, NOT

THAT

”

Calories: 540Fat: 29gSodium: 1040 mg

Calories: 900Fat: 57gSodium: 980 mg

FISH SANDWICH

Calories: 380Fat: 18g

Calories: 640Fat: 32g

Calories: 260Fat: 3g

Calories: 480Fat: 16g

Calories: 310Fat: 11g

Calories: 520Fat: 28g

Burrito Bowl

Burrito

Calories: 470Fat: 26gSodium: 1005

Calories: 1025Fat: 40gSodium: 2180mg

PORTION DISTORTION

333 Calories 590 Calories

Difference: 257 CaloriesEquivalent to lifting weights for 1.5 hours

DIFFERENCE: 210 CALORIESEQUIVALENT TO RAKING LEAVES FOR

50 MINUTES

350 Calories

DIFFERENCE: 525 CALORIESEQUIVALENT TO CLEANING THE HOUSE

FOR 2 ½ HOURS

1,025 Calories

4 eating out

JOURNALIn the last week, what are some fitness

activities you have participated in? (e.g. soccer, running, walking, football etc.)

How did you feel while participating in such activities?

If you did not participate in any activities, how do you think you would feel if you participated in such activities?”

GOOD, BETT

ER, &

BEST!

A N A E R O B I C

• Short term

• High intensity

• Shortage of oxygen because the amount of oxygen needed exceeds amount of oxygen available

A E R O B I C

• Longer duration

• Lower intensity

• The use of oxygen is adequate to meet the demands

CALCULATE YOUR TARGET HEART RANGE1.Calculate your RESTING HEART RATE

(Average of 3 times)

2.Calculate your MAXIMUM HEART RATE • 220 – your age = max heart rate• Subtract your resting heart rate from your max heart rate to find your heart rate reserve

3.Find minimum TARGET HEART RATE 60%•Heart rate reserve X .6 + resting heart rate =

4.Find maximum TARGET HEART RATE 80%•Heart rate reserve X .8 + resting heart rate =

BODY MASS INDEX (BMI)

• Your weight in pounds, multiplied by 703.

• Divide that by your height in inches squared

• Below 18.5 = Underweight

• 18.5-24.9 = Normal

• 25- 29.9 = Overweight

• 30 & above = Obese