1 / 28

Find Your Balance Between Food & Physical Activity

Discover the importance of physical activity and healthy nutrition. Learn about the consequences of a sedentary lifestyle and the benefits of exercise. Find simple ways to incorporate physical activity into your daily routine. Understand the role of calories, nutrients, and metabolism in maintaining a healthy weight.

bellman
Download Presentation

Find Your Balance Between Food & Physical Activity

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  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. 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.

  4. Benefits of physical activity

  5. 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

  6. 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 • Play a club sport • Find something you enjoy!!

  7. 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.

  8. 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.

  9. Moderate Activities and Calories Burned

  10. Vigorous Activities and Calories Burned

  11. 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

  12. 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.)

  13. 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

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

  15. 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

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

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

  18. 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???

  19. http://www.myfoodapedia.gov/

  20. 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

  21. BMI Chart for Boys

  22. BMI Chart for Girls

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

  24. 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.

  25. 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!!!

  26. 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

More Related