Fitness Nutrition and Health

1. FitnessNutrition and Health Our physical health relies on getting a proper balance of : • Food and nutrients • Sleep • Exercise

2. Nutrition • Food we consume contains over 50 different nutrients essential for our body to function normally: • Carbohydrates Macronutrient - energy • Fats Macronutrient - energy • Proteins Macronutrient - energy • Minerals Micronutrient • Vitamins Micronutrient • Water Micronutrient

3. Macronutrients to Glucose energy • The body metabolizes macronutrients to form a sugar molecule called Glucose. Our muscles are able to use the glucose molecule for energy during exercise. • Glucose is made up of Carbon, Hydrogen and Oxygen atoms • C6H12O6

4. Carbohydrates (60% diet intake)macronutrient • Carbs are our primary source of energy. They are found in most Fruits, Vegetables and Grains. The body can convert Carbohydrates into glucose faster and more easily than it can with Fat or Protein. As a result Carbs are our primary energy source for exercise.

5. Simple Carbohydratesmacronutrient • Simple carbohydrates have high amounts of sugar content and energy. They can be found in some food naturally or are from manmade/refined sources of Carbohydrates. However they contain little or no other nutritional value and don’t last long in our system.

6. Complex Carbohydratesmacronutrient • These carbs contain nutrients such as fibre, minerals and vitamins as well as energy. Complex Carbs take longer to convert to glucose and can provide energy over longer time periods. The extra nutrients they supply also helps our body stay healthy and to function efficiently.

7. Fibre (roughage)micronutrient • A type of carbohydrate the body can’t digest and is not a source of calories but it helps absorb unwanted toxins out of the body. They also help to prevent build up of cholesterol fats that increase heart disease.

8. Fats (30% diet intake)macronutrient • Fats are high in energy (double the amount in carbs) but are harder to break down. The body uses them after depleting the carb sources. Fats are also needed for absorbing certain vitamins essential to our body function.

9. Proteins (10% diet intake)macronutrient • Proteins, while an energy source and have about the same energy value per gram as carbs, are not used for energy. Proteins are mainly important for building tissues. They also play roles in digestion, senses and immune systems. The body uses protein for energy only in extreme need like starvation.

10. Vitamins and MineralsMicronutrients • Vitamins are needed to build and maintain our cells, body systems and to release energy from macronutrients • Minerals are inorganic and found in food but are useful in maintaining our body’s systems. Calcium hardens bones, electrolytes (salts) are used to transmit nervous signals. Iron is needed in the blood to help carry oxygen.

11. Vitamins and Mineralsmicronutrients • Vitamins and Minerals can be supplied by eating a balanced diet of the major food groups. However vitamin supplements can be taken in powder and pill form too.

12. Water (8 cups daily)micronutrient • Water is essential to our metabolism. It is needed by every system and cell to function properly. It contains no energy or nutrients. Water is water. Without water our performance and health deteriorate rapidly.

13. Healthy Diet • By eating a balanced diet you can receive all 50 nutrients needed to be healthy and proper weight. See the Canada Food Guide for recommended servings.

14. What is a Calorie? • A calorie is a measure of energy found in the Macronutrients: carbohydrates fats proteins • It is the amount of energy needed to raise the temperature of 1 gram of water 1 degree C.

15. How many calories do I need? • Your daily intake of calories will depend on many things like: • Your age – burn calories slower as you age • Gender – males faster metabolism • Level of daily exercise – burns calories at faster rate • Your body size – bigger bodies require more calories a day • Lean or fat – lean burn calories faster

16. Too many or too few calories If we burn more calories than we take in, we lose weight. If we take in more calories than we burn each day we will store the excess energy as fat in our adipose cells…

17. Percent Body Fat Norms for % Body Fat range: Males = 14 to 16% Females 16 to 22%

18. How many calories a day does the average teen need???? An average teenage boy (15 -18) needs about 2500-3000 calories /day The average teenage girl (15-18) needs about 2200/day Taking in more than you need results in weight gain Taking in less than you need results in weight loss

19. Basal Metabolic Rate (BMR) • BMR is the rate at which our bodies burn calories at rest. These calories provide the energy needed while we work, sleep, think, digest ,repair, breathe, etc. The body never shuts off. • BMR is important to weight control as people who have high BMR burn calories faster making it easier to maintain or lose weight. • People with low BMR burn calories at a slower rate and may experience weight gain as unused calories are stored as fat.

20. BMR - Age and Creeping Obesity • Age – BMR increases during the growing years but reaches its highest rate around age 20. After age 20 BMR decreases about 2% each decade. • Creeping Obesity – a term given for weight gain due to age related decreases in BMR. • Ie – compare a 20 year man to the same man 30 years later. Assuming he consumes the same diet and does the same amount of activity over the 30 years he will gain weight (about a pound a year) because as his BMR decreases with age , the result is he burns fewer calories but consumption stays constant and the excess gets stored as fat. *** Most Canadian men and women tend to do less exercise as they age and this compounds the problem of Creeping Obesity as it contributes to fewer calories burned off.

21. Other Factors Affecting BMR • Fat or Lean – people who are lean have higher BMR than Fat people • Gender – men have higher BMR than women, because women have a higher % body fat than men • Exercise – BMR is accelerated for up to 8 hours following vigorous exercise. Your BMR may burn calories up to 25% faster • Diets and fasting – BMR drops during dieting making it harder to burn calories and this defeats the purpose of dieting. Explain why the body reacts this way to diets???

22. Why Dieting Doesn’t Work... • Why? Because they: • Lower our BMR • YoYo effect people go back to their old eating habits following dieting and re gain all or more of the weight • Hungry all the time, hard to maintain’ • Lack energy and nutrients to perform and stay healthy

23. Why Exercise and Active Living is best for Weight Control... • Why? Because: • Exercise increases BMR on a regular basis making it easier to burn calories • During exercise you burn calories at a much higher rate • Exercise improves our ability to create energy and so we have energy on demand, you feel energized and don’t tire easily

24. Find out… What do you eat? List your food and quantities for one typical day. Then find out how many calories it adds up to. Are you around the average? 2200 calories if you are a girl Or 3000 calories if you are a boy

25. Exit Pass • Show some of what you learned by writing at least one fact you learned from today’s lesson on each of the following: (Write or print neatly, use sentences please) • Carbohydrates • Micronutrient vs Macronutrient • BMR • Diets don’t work • Calorie