Nutrition + Wellness

1. Nutrition + Wellness Unit 4 Your Active Lifestyle

2. Intensity Energy Balance Aerobic Activity Cardio-Respiratory Endurance Body Composition Strength Target Heart Rate Fad Diets Sedentary Flexibility Anabolic Steroid Endurance Physical Activity Physical Fitness Balance Carbohydrate Loading Electrolytes Body Mass Index (BMI) Anaerobic Activity Coordination 4.1—20 Terms to Know-

3. 1. • Physical activity that requires oxygen as it works the heart & lungs--

4. 1. • Aerobic Activity

5. 2. • An artificial hormone used to build a more muscular body--

6. 2. • Anabolic Steroid

7. 3. • An activity in which the muscles are using oxygen faster than the heart & lungs can deliver it--

8. 3. • Anaerobic Activity

9. 4. • Being able to control the muscles & stay upright as one moves his body--

10. 4. • Balance

11. 5. • The percentage of different types of tissues in the body, such as fat, muscle & bone--

12. 5. • Body Composition

13. 6. • A calculation of body weight & height used to define underweight, healthy weight, overweight & obesity--

14. 6. • Body Mass Index (BMI)

15. 7. • A technique used by endurance athletes to trick the muscles into storing glycogen for extra energy--

16. 7. • Carbohydrate Loading

17. 8. • How well the heart & lungs can keep up with physical activity--

18. 8. • Cardio-respiratory endurance--

19. 9. • Being able to control the muscles & stay upright as one moves the body--

20. 9. • Coordination

21. 10. • Sodium, chloride & potassium working together to maintain the body’s fluid balance--

22. 10. • Electrolytes

23. 11. • The ability to keep working the muscles without becoming overly tired-

24. 11. • Endurance

25. 12. • The point at which the energy from the food eaten equals the energy used by the body-

26. 12. • Energy Balance

27. 13. • Weight loss plans that are popular for a short time & are often based on misinformation, unusual requirements & promises of immediate weight loss--

28. 13. • Fad Diets

29. 14. • The ability to move muscles & joints through a full range of motion--

30. 14. • Flexibility

31. 15. • The speed & power of movement during physical activities--

32. 15. • Intensity

33. 16. • The use of muscles to move the body--

34. 16. • Physical Activity

35. 17. • A state in which all body systems function together efficiently--

36. 17. • Physical Fitness

37. 18. • Physically inactive—Sedentary

38. 19. • Power to work the muscles against resistance--

39. 19. • Strength

40. 20. • The range of heartbeats per minute at which the heart muscle receives the best workout, 60-90 percent of maximum heart rate--

41. 20. • Target Heart Rate

42. 4.2-- • Explain the 6 components of physical fitness: • 1. Body composition • 2. Cardio-respiratory endurance • 3. Coordination & balance • 4. Flexibility • 5. Muscular endurance • 6. Muscular strength

43. 1. Body Composition • Percentage of different types of tissues in the body • Too high a percentage of body fat leads to disease • Everyone needs to exercise—regardless of weight or age • Glucose is the body’s chief source of energy • After exercising consistently—notice increase in lean body tissue & decrease in body fat • Examples: Cross-country skiing, racquetball, soccer, aerobic exercise

44. 2. Cardio-Respiratory Endurance- • The body’s ability to take in adequate amount of oxygen • Carry oxygen efficiently through the blood to body cells • Efficiency of your lungs, heart, blood vessels

45. 3. Coordination & Balance- • Ability to keep your body in an upright position while standing still or moving • *Coordination—ability to integrate the use of two or more parts of the body

46. 4. Flexibility- • Ability to move your joints through a full range of motion • Joints—where two bones meet • Examples: elbows, knees, shoulders, hips, ankles • Helps prevent injury to muscles that control movement of the joints • Stretching exercises help increase flexibility

47. 5. Muscular Endurance- • Ability to use a group of muscles over & over without becoming tired (pedaling a bicycle) • Helps you perform physical activities comfortably • Helps you remain active for extended periods • Should work on developing all muscle groups • Examples: hiking, rowing, skating, gymnastics

48. 6. Muscular Strength- • Ability of the muscles to move objects • Usually measured—how much weight you can lift • You move your body by contracting muscles • Strong muscles will allow you to move body efficiently • Avoid some sports injuries • Develops lean muscle mass • Increasing muscle mass will raise BMR (Basal Metabolic Rate)—burning even more calories • Example: weight training

49. 4.2.1-- • Design a visual of the 6 components of physical fitness--

50. 4.3-- • Describe how physical activity promotes fitness— • 1. Improved Appearance—Altering posture (position of body when standing or sitting), movements & weight • Develop strong back & abdominal muscles • Move more gracefully • Become more agile, balanced, coordinated • Burns calories—30 minutes of moderate-intense activities burn 200 calories • Combine exercise with low-fat diet—lose more weight • Maintain normal weight throughout life