FITNESS & NUTRITION UNIT Why is fitness & nutrition SO important? http://www.youtube.com/watch?v=vCORDl4bqDE

1. FITNESS & NUTRITION UNITWhy is fitness & nutrition SO important?http://www.youtube.com/watch?v=vCORDl4bqDE

2. Benefits of Regular Physical Activity: • Brainstorm: In groups of 3 or 4 come up with as many benefits of regular physical activity as you can think of! • Select someone to write all your groups ideas down. • You have 10 minutes!

3. Benefits of Regular Physical Activity

4. Creating a Fitness Plan: • Set challenging but realistic goals • Choose exercises to best help you reach your goals • Begin exercising at a comfortable level • Do a variety of exercises • Follow the Training Principles: • Principle of Warm up • Principle of Cool down • Principle of Specificity • Principle of Overload • Principle of Progression • Principle of Fitness Reversibility

5. Warm-up • 5-10 minutes of easy exercise to warm and stretch muscles & increase blood flow • Specificity • A workout should • include a specific type of exercise to gain the desired fitness benefit • Overload • Workout must include exercise beyond what is usually done to gain additional fitness benefits • Training • Principles • Fitness Reversibility • Fitness Benefits are lost when training stops • Progression • Amount and intensity of exercise in a workout must be increased gradually • Cool-Down • 5-10 minutes of reduced exercise to help the heart rate & breathing rate, temperature, & circulation return to normal

6. Exercise Prescription • Your Exercise Prescription • Very similar to a medical prescription. A medical prescription will include the name of the medicine, the dose needed, and how often the medicine should be taken. • The exercise prescription is a breakdown of how often you need to work, how hard, the length of time per session, and the type of activity or exercise performed. These factors of exercise prescription are referred to as the principles of training or FITT principles.

7. The F.I.T.T. Principle/Formula • DEFINITION: Guidelines that help you set up a workout routine to fit your goals and fitness level • Help you get the most out of your exercise program

8. FREQUENCY • Refers to the number of times per week you engage in physical activity or exercise. • HOW OFTEN

9. INTENSITY • Refers to the difficulty or exertion level of your physical activity or exercise. • HOW HARD • Target Heart Rate • 220-Age

10. TIME • Refers to the duration of a single workout, usually measured in minutes or hours. • HOW LONG

11. TYPE • Refers to the particular type of physical activity or exercise you choose to do. • WHAT KIND

12. Physical Fitness Body’s ability to perform activity and to meet the demands of daily living while being energetic and alert. • Exercise is planned, structured and repetitive bodily movement done to improve or maintain one or more of the 5 components • 2 main kinds of exercise: • Aerobic • Anaerobic • Consists of 5 components of Health Related Fitness

13. AEROBIC EXERCISE • Vigorous, rhythmical, sustained activity that improves heart/lung function and body composition • Burns a lot of calories!

14. ANAEROBIC EXERCISE • Anaerobic means “without air” or “without oxygen.” • Short-lasting, high-intensity activity, body’s demand for oxygen exceeds the oxygen supply available. • Uses energy sources stored in the muscles • Examples include: • Weight Lifting • All types of sprints (running, biking, etc.) • Interval training • Any rapid burst of hard exercise.

15. Health Related Fitness - the ability of the heart, lungs, muscles, & joints to function optimally. • Cardio-Respiratory Endurance • Muscular Strength • Muscular Endurance • Flexibility • Body Composition 5 Components of Health-Related Fitness

16. Cardio-Respiratory Endurance • The ability of the circulatory and respiratory systems to supply oxygen during continuous physical activity • Helps your heart and lungs function more efficiently and improved your metabolic rate

17. Cardio-Respiratory Endurance • Frequency • 3-5 times per week • Intensity • 60-85% of target heart rate zone • Time • 20-60 minutes per session • Type • Any aerobic activity that increases heart rate

18. Examples of Exercises to Improve Cardio-Respiratory Endurance • Running/Pacer • Jumping Rope • Soccer • Ultimate Football • Biking • Dancing • Lance Armstrong-Tour de France • http://www.youtube.com/watch?v=FXPXHK7I1iQ

19. Muscular Strength • The maximum amount of force a muscle can produce in a single effort • How much you can lift, pull, push • How much power or force can you exert • ANEROBIC EXERCISE

20. Muscular Strength • Frequency • 2-4 times per week • Intensity • Heavier weight with less repetitions • Time • 30-60 minutes per session • Type • Anaerobic activities such as weight room

21. Examples of Exercise to Improve Muscular Strength • Weights -Max lifting • Squats • Deadlift • Bench Press • Push-ups • Pull-ups • World’s Strongest Man • http://www.youtube.com/watch?v=7mqSqwGJAMg

22. Muscular Endurance • Ability of the muscles to perform physical tasks over a period of time without becoming fatigued

23. Muscular Endurance • Frequency • 2-4 times per week • Intensity • Light weights, numerous reps • Time • 30-60 minutes per session • Type • Any activity allowing muscles to perform a physical task for a period of time

24. Examples of Exercise to Improve Muscular Endurance • Weights • Running/jogging • Swimming • Cycling • Pilates/Yoga • Push-up & Curl-up tests • Triathlons and Decathlons • Ironman Race • http://www.youtube.com/watch?v=WEoSdRvJQ0Q

25. Flexibility • The ability to bend and move the joints through a full range of motion. • Benefits of good flexibility: • Improved Performance • Decreased Injury Risk • Reduced Muscle Soreness • Improved Posture • Reduced Risk of Low Back Pain • Increased Blood and Nutrients to Tissues • Improved Muscle Coordination • Enhanced Enjoyment of Physical Activities

26. Examples of Exercise to Improve Flexibility • Dynamic Stretching • Static Stretching • Pilates • Yoga • Gymnastics • Gabby Douglass • http://www.youtube.com/watch?v=bmWICdhvyJw&feature=relmfu

27. Flexibility • Frequency • Daily stretching • Intensity • Stretch muscles and hold beyond its normal length at a comfortable stretch • Time • Hold each stretch 10-15 seconds; stretch 15-30 minutes daily • Type • Stretching allowing full range of motion

28. Body Composition • The percentage of body fat compared to the percentage of lean muscle tissue. • Too little body fat: • Is linked to problems with normal, healthy functioning • Can lead to problems with reproduction in women. • Too much body fat: • Increases the risk of many diseases, including type 2 diabetes, high blood pressure, stroke, heart disease, and certain cancers.

29. Body Composition • Can be measured in different ways: • Underwater Weighing • Waist to Hip Ratio • Body Mass Index • Skin Fold Testing

30. Lifetime Fitness Sports & Activities • Appropriate for most ages • Appropriate for most fitness levels • Some require little/no equipment • Some can be low to no cost • Examples: • Swimming • Running/Jogging • Walking • Cross County Skiing • Golf • Biking • Martial Arts

31. Nutrition: Words to Know • NUTRITION - is the science that studies how body makes use of food • DIET - is everything you eat and drink • NUTRIENTS - are the substances in food • CALORIES – See the next slide

32. What’s the deal with CALORIES? • A calorie is a unit of energy produced by food and used by the body • There are 3500 calories in a pound • Fat: 1 gram = 9 calories • Protein: 1 gram = 4 calories • Carbohydrates: 1 gram = 4 calories

33. 6 Essential Nutrients • Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its need: • Carbohydrates • Protein • Fat • Vitamins • Minerals • Water

34. CARBOHYDRATES • Your body's main source of energy. • Most calories (55-60%) should come from carbohydrates. • Carbohydrates can be grouped into two categories: Simple and Complex. • Simple Carbohydrates = Sugars • Complex Carbohydrates = Starch & Dietary fiber.  

35. Main Sources of Carbohydrates • Grain products • Breads • Cereals • Pasta • Rice • Fruits • Vegetables

36. PROTEIN • Needed for growth; building and repair or body tissues • The “building blocks” of the body • Secondary energy source

37. Main Sources of Protein • 2 Kinds of Proteins:

38. FAT • 2 Types: Saturated and Unsaturated • Maintains skin and hair • Cushions vital organs • Provides insulation • Production and absorption of certain vitamins and hormones.

39. Main Sources of Fat • Animal-based foods • Meats • Milk products • Oils • Nuts • Peanut butter

40. VITAMINS • Help to regulate chemical reactions in the body.   • Vitamins cannot be made in the body, we must obtain them through the diet.     • Vitamins are best consumed through a varied diet rather than as a supplement because there is little chance of taking too high a dose. • Vitamins come from a variety of sources • Eat a assorted & colorful diet!

41. MINERALS • Minerals are components of foods that are involved in many body functions.    • Minerals are not a source of energy and are best obtained through a varied diet rather than supplements. • Minerals come from a variety of foods

42. WATER • Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.  • Most of our body weight (60-70%) is made up of water.   • Drink at least 64 oz. per day • How do you know if you are drinking enough water? • Clear urine

43. Food Labels • Serving Size – The amount of food, such as 1 cup of cereal, 2 cookies, or 12 pretzels. It tells you how many nutrients are in that amount of food. • What is the serving size for this food? • Answer - ½ Cup • How many serving are in this container? • Answer - 4 Servings • How many calories are in 1 serving of this food? • Answer – 90 Calories • How many calories are in 3 serving of this food? • Answer – 270 Calories • Using the Percent Daily Value • Low = 5% or less of the Daily Value • Moderate = 6%-19% of the Daily Value • High = 20% or more of the Daily Value

44. Nutrition Facts Quiz Directions: Analyze the nutritional value of this food. ALL nutrients with a percent daily value should be listed in the chart!

45. McDonald's Big Mac

46. Portion Distortion • A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide. • A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk. • Many foods that come as a single portion actually contain multiple servings. The Nutrition Facts label on packaged foods—on the backs of cans, sides of boxes, etc.— tells you the number of servings in the container. • Portions Quiz -20 Years Ago vs. Today

47. Myplate/Mypyramid Food Groups http://www.choosemyplate.gov/food-groups/ Mypyramid Blast Off Game

48. Eating Disorders • Eating Disorder – a psychiatric illness with specific criteria • Disordered Eating – refers to troublesome eating behaviors, such as restrictive dieting, bingeing or purging, which occur less frequently or are less severe than those required to meet the full criteria diagnosis for an eating disorder.

49. Anorexia Nervosa • Refusal to maintain weight that’s over the lowest weight considered normal for age and height • Intense fear of gaining weight or becoming fat, even though underweight • Distorted body image • In women, three consecutive missed menstrual periods without pregnancy

50. Bulimia Nervosa • Recurrent episodes of binge eating (minimum average of 2 binge-eating episodes/week for at least 3 months) • feeling of lack of control over eating during the binges • regular use of one or more of the following to prevent weight gain: self-induced vomiting, use of laxatives or diuretics, strict dieting or fasting, or vigorous exercise • persistent over-concern with body shape and weight