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