Find Your Balance Between Food & Physical Activity

1. Find Your Balance Between Food & Physical Activity

2. Why would today’s teen not be physically active? • What are some consequences for not being physically active? • What are some of the benefits of physical activity? • What are some simple choices you can make to add physical activity into your daily routine?

3. Why is this a myth? • Eating a candy bar before a workout provide energy. • A high protein diet is the way to go to lose weight and build muscle at the same time • An athlete needs sports drinks to stay hydrated. • Using a supplement will give me the edge I need to beat my competition

4. Types of workouts • Aerobics- one uses large muscle groups repetitively for a sustained amount of time. • Types: dance, bicycling, rowing machine, in-line skating, fitness walking, jumping rope, running, stair climbing and swimming. • Anaerobic - high intensity workouts that are performed for a short time • Such as jumping, weightlifting, stress training workouts and sprinting.

5. Benefits of physical activity

6. Make activity part of your day! • Park far away and walk to offices or stores • Replace breaks at work with short walks • Mow the lawn with a push mower • Wash the car by hand • Play with the kids and pets outside • Take the stairs

7. Start a Routine • Join a walking group • Participate on an office or community softball or bowling team • Take part in community recreation center activities • Take yoga, golf or karate lessons • Try out for a team • Place a club sport • Find something you enjoy!!

8. Healthy Nutrition Definition of Calories: • A measure of energy in food & in our body. • 3,500 calories=1lb Definition of Nutrients: • Are substances in food that your body needs to grow, to repair itself, and to supply you with energy.

10. Metabolism • Factors That Affect Metabolism- • There are many different things that can cause the metabolism to speed up or slow down. • 1. Age- as one gets older metabolism slows down. • 2. Body type- those with more lean muscle mass have a higher metabolism. • 3. Fasting or starvation- lowers the metabolism. • 4. Exercise- the more physical activity you do the higher your metabolism is. • 5. 5-6 small meals a day- increases your metabolism.

12. Moderate Activities and Calories Burned

13. Vigorous Activities and Calories Burned

14. Why do I need the nutrient? • Carbohydrate • Quick, easy to use fuel • Battery to get body started • Fat • Endurance to keep you moving • Gas in your tank • Protein • Can use them in a pinch for power • Building and maintain muscles • Vitamins and Minerals • To release energy from carbohydrates, fat, protein • Spark plug

15. Water • A normal healthy individual should drink at least 64 oz of water a day. – 8 glases • Individuals that are involved in strenuous physical activity, Should drink at least 96-124oz of water each day. • (24-36oz of that coming from Gatorade, PowerAde, sport drinks etc.)

16. Heat Exhaustion • Weakness • Dizziness • Rapid, but weak pulse • Low temperature • Clammy skin • Reduced sweating • Heat Stroke • Weak • Confused • Stop sweating • Headache • Numbness or tingling • Can lead to convulsions, coma, or even death

17. PEPPERONI PIZZA How many calories are in two medium slices of today’s pizza? 422 calories

18. Maintaining a Healthy Weight is a Balancing Act Calories In = Calories Out 2 MILES How far do you have to run to burn 400 calories? calories?* *Based on 160-pound person

19. How many calories in a workout http://exercise.about.com/cs/fitnesstools/l/blcalorieburn.htm

20. What is 200 Calories? • http://www.wisegeek.com/what-does-200-calories-look-like.htm

21. Calorie Counterhttp://caloriecount.about.com/calories-cookies-chocolate-chip-prepared-recipe-i18165?size=3 Chocolate chip cookie Apple Calories=72 Total Fat 0.2 • Calories=78 • Total fat= 4.5 grams Daily Values Do you each just one cookie???

22. http://www.myfoodapedia.gov/

23. Determining Your Healthy Weight Range • Body Mass Index- (BMI) -is a ratio that compare your body size in relation to our height and weight. • Multiply weight in pounds by 703 • Divide by height in inches • Divide again by height in inches

24. BMI Chart for Boys

25. BMI Chart for Girls

26. Body Fat % Chart - Body Composition- is the ratio of body fat to lean muscle tissue you have on your body.

27. Healthy Weight Gain Strategies • 1. Increase your calorie intake- choose foods high in complex carbohydrates, such as breads, pasta, and potatoes. Also include foods high in protein, such as chicken, turkey, fish, beef and eggs. • 2. Eat often and take second helpings- choose more than the minimum number of serving from each food group in the food guide pyramid. • 3. Eat nutritious snacks- snack two to three hours before meals to avoid spoiling your appetite. • 4. Build Muscle- Strength Train.

28. Healthy Weight/Body Fat Loss Strategies • 1. Get at least 30-60 min of physical activity each day. • 2. Strength Train (the more muscle you have the more fat you burn) • 3. Eat 5-6 balanced meals (including snacks) • 4. Drink Plenty of Water (64 oz/ 8 glasses a day) • 5. Eat a variety of low-calorie, nutrient dense foods (whole grain products, vegetables and fruits). • 6. Stay away from the Pop, Candy, Chips and Fast Food!!!

29. Pregame Meal 1 hour or less before competition • fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or • Energy gels • up to 1 1/2 cups of a sports drink. • 3 to 4 hours before competition • fresh fruit • bread, bagels • pasta with tomato sauce • baked potatoes • energy bar • cereal with milk • yogurt • toast/bread with a bit of peanut butter, lean meat, or cheese • water • 2 to 3 hours before competition • fresh fruits • bread, bagels, pasta • yogurt • water