Unit 3: Fitness & Nutrition

1. Unit 3: Fitness & Nutrition

2. Bellwork: What does the saying… “You are what you eat?” Mean to you?

3. Facts & Figures… • High School girls dissatisfied with their bodies? >60% • College women dissatisfied with their bodies? >80% • Percent of women who overestimate the size of their bodies? 50% • Percent of university women who are “terrified” of being overweight? 80% • Percent of university men who are “terrified” of being overweight? 20% • Prevalence of anorexia in college women? 5%-10% • Prevalence of bulimia in college women? 30% - 60% • Women who have eating disorders? 8-10 million • Men who have eating disorders? 1 million

4. What is Nutrition??? Nutrition: the science or study of foods and the ways in which the body uses food

5. Nutrition…a.k.a. “the study of nutrients” Nutrients: substances in food that provide energy and help the body function or grow and develope How many nutrients are there???

6. 6 • Carbohydrates • Fats • Proteins • Vitamins • Minerals • Water

7. Carbohydrates A class of energy-giving nutrients that include sugars, starches, and fiber. 2 Types of Carbohydrates - Complex Carbs - Simple Carbs

8. CARBOHYDRATES • Provide Energy • Converted to Glucose • Glycogen stores in liver and muscles • Excess stored as Fat

9. Simple Carbohydrates Glucose: “Blood Sugar” that provides energy to body’s cells; most important sugar in the body Fructose: “Fruit Sugar”, sweeter than table sugar, added to many sweetened drinks Lactose: Sugar made by animals, also called "Milk Sugar” Sucrose: Double sugar refined from sugar beets or cane sugar, found in candies and baked goods; we call it “table sugar”

10. Complex Carbohydrates Starch: made of many glucose units linked together, found in foods like potatoes, beans, grains Glycogen: made of many glucose units linked together; stored in muscles and liver, “back-up energy storage” Fiber: made of many glucose units linked together; found in fruits and vegetables, also found in whole grains, cannot be digested by humans; needed for healthy digestive systems

11. Complex Carbohydrates Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains. They are found in foods such beans, whole grains, and vegetables. Both simple and complex carbohydrates are metabolized into glucose (blood sugar) in the body and are used as energy. Glucose is used in the cells of the body and in the brain. Any unused glucose is stored in the liver and muscles as glycogen for use later. The majority of your carbohydrate intake should come from complex carbohydrates (starches) and naturally occurring sugars, rather than processed or refined sugars, which do not have the vitamins, minerals, and fiber found in complex and natural carbohydrates. Refined sugars are often called "empty calories" because they have little to no nutritional value.

12. Simple Carbohydrates Also called “Simple Sugars” The body quickly breaks down simple carbohydrates to use as energy. Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products. They also occur in processed and refined sugars such as candy, table sugar, syrups, and soft drinks.

14. FATS A class of energy-giving nutrients that are also the main form of energy storage in the body. Also known as “Lipids”

15. Saturated Fats vs. Unsaturated Saturated Fats: -Found in animal products and processed foods (meats, dairy, chips, pastries) - Solid at room temperature - Can increase your risk of heart disease - Can increase your cholesterol Unsaturated Fats: - Found in foods such as nuts, avocados, and olives. - Unsaturated because they do not hold max number of hydrogen atoms - Liquid at room temperature - Can lower LDL cholesterol and raise HDL cholesterol

16. FATS cont. Why do you need fats? - cushions body’s organs - helps keep body temperature stable - forms coating on nerves and cell membranes - add to flavor, texture, and aroma - helps you feel full after you have eaten

17. CHOLESTEROL • Type of lipid that circulates in blood • Needed to make bile (substance that aids in fat digestion) High Density Lipoprotein(HDL) : - “good cholesterol” or “Heroes” - Carries LDL to be metabolized Low Density Lipoprotein(LDL): - “bad cholesterol” plaque forms on walls of the blood vessels and blocks blood flow to the heart

18. PROTEINS Proteins: A class of nutrients made up of amino acids, which are needed to build and repair body structures

19. Proteins Cont. • Your hair, skin, muscles and finger nails are all made up of mostly PROTEIN. • Proteins help build new cells and repair existing ones. Protein is also needed to form hormones, enzymes, and antibodies • Found in fish, red meats, beans, nuts • Made up of AMINO ACIDS…Essential Amino Acids: (9/20) Myth: Eating extra protein is important if you want to build bigger muscles Fact: Muscles grow in response to strength training, not to an increase in protein intake

20. Vegetarianism • A vegetarian is a person who does not eat meat. • Diet consists of only fruits, veggies, and grains • A lacto-vegetarian eats milk products but not meat • Vegetarians tend to be healthier • They must be careful and be sure to include all their nutrients

21. Obesity: Excess body fat or adipose tissue that can cause a higher risk of health problems OBESITY

22. A Balanced Diet Keeps You Healthy!! Eating too little food can cause weight loss, poor growth, and if severe enough death. Eating too much can cause illnesses. When too much fat, carbohydrates, and protein are taken into the body, the extra energy is stored as fat. Excess body fat increases the risks of heart disease, high blood pressure, and other chronic diseases.

23. What is considered a healthy balance?? 50-60% Carbohydrates 30-40% Proteins 10-15% Fats

24. VITAMINS/MINERALS/WATER The biggest difference between these 3 nutrients and carbs/proteins/fats is that they are absorbed into the body…they are not metabolized. Carbohydrates Fats Proteins Vitamins Minerals Water

25. VITAMINS Vitamins: Class of nutrients that contain carbon and are needed to help maintain health, allow growth; also regulate many vital body processes Classified by whether or not they dissolve in fat. Fat-Soluble: They dissolve in fat and most can be stored in fat tissue and remain in the body for a long time. Water-Soluble: Not stored in the body for a very long time; do not provide energy, but are needed in order for the body to release energy from carbohydrates, fats, proteins

26. Vitamins

27. Minerals Minerals:Inorganic substances that the body cannot manufacture, but act as catalysts, regulating many vital body processes:

28. Nutrient Deficiency Nutrient Deficiency: the state of not having enough of a nutrient to maintain good health

29. Nutrient Deficiencies Cont. Calcium- painful muscle cramps, retarded growth in children, osteoporosis Iron- anemia, weakness, immune system impairment Magnesium-nervous system disturbances Phosphorus- weakness, loss of minerals including calcium from bone potassium Sodium- Muscle cramps, loss of appetite Vitamin A- growth retardation, night blindness Vitamin D- rickets (skeletal deformities) Vitamin E- destruction of nerve cells with loss of reflexes and weakness Vitamin C- scurvy (gum bleeding, breakdown of connective tissue and weakness)

30. Scurvy (Vitamin C) Rickets (Vitamin D) Muscle Cramps

31. WATER • Recommended 8 Glasses of Water Per Day!!!! • About 80-90% of fruits are made of water. • Regulates body functions • Joint health • Regulates Body Temperature • Carries Nutrients

32. FOOD CULTURE What would you say our “Food Culture” is like in America? How would you describe some of the trends…especially in teens? What effects our food decisions? Family & Friends Advertising Moods & Emotions Time & Money

33. Athletic Nutrition • Need extra energy and water (higher caloric intake) • Need a diet high in carbs which provide energy • Increased protein needs to repair muscle tissue • Female athletes should be extra careful to get enough iron in their diets as iron is lost each month during menstruation • Must plan meals around their workouts to avoid cramping and nausea • Need to drink a sports drink after activity lasting longer than 60 min. • F.A.P.: Nutrition and Sport • Grade(s): 9-12 • Run Time: [31:08]

34. Factors Affecting Performance Carbohydrates are broken down into glucose, a very important fuel for performance. During moderate to intense physical activity, the body prefers to use glucose rather than fat. Glucose is stored inside the body as glycogen mainly in the liver in the muscles. The body can only store enough glycogen for about 90 min. of endurance work. During intense activity, glycogen stores can be depleted even faster. When glycogen stores run low, the body looks for other sources of energy such as fat and muscle protein. These are not nearly as efficient at producing energy so athletic performance drops.If glycogen stores are not replenished in between workouts, athletes will feel very fatigued. Metabolic rates are elevated after working out, so it is important to refuel within an hour completing your workout.

35. Athletic Nutrition • Athletes eat for a means of fueling rather than eating whenever they are hungry. • Protein requirements of athletes is higher than the average person’s. Most athletes can usually meet their protein requirements by simply increasing their caloric intake.

36. What’s the hype about milk? Milk contains 9 essential nutrients, including calcium, vitamins A, D and B12, protein, potassium, riboflavin, niacin and phosphorus. This powerful package of nutrients does more than just build strong bones- it lowers your risk of heart attack and stroke.

37. Target Heart Rate Zone To Find Max Heart Rate: Take 220 – Age To Find Target HR Multiply that number by 70% (.70) 220-Age (.70) = Target HR Example: 220-24= 196 196 x .70 = 136 beats per min. Most accurate way to monitor HR is using a HR monitor

38. Setting Up A Fitness Plan Fitness Plans Must Include... The 5 Components of Physical Fitness Muscular Strength Muscular Endurance Cardiorespiratory Endurance Flexibility Body Composition

39. Muscular Strength • Refers to the amount of force a muscle can produce due to size of muscle cells and the ability of nerves to activate them. • Building muscle strength helps with body alignment, makes performing everyday actions easier, increases metabolism, and relieves stress.

40. Muscular Endurance • The ability of a muscle or group of muscles to sustain repeated contractions against a resistance for an extended period of time.

41. Cardiorespiratory Endurance • Refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity.

42. Flexibility • The ability of your joints to move through a full range of motion. • Stretching after your workout, when your muscles are warm and pliable, is a great way to increase flexibility and keep your body protected from injury.

43. Body Composition Compares an individuals fat mass % to their lean mass % An individual who weighs 140 lbs. with 10% body fat…. 140 x 10% = 14 lbs. of fat

44. Body Fat Composition • Most accurate way to test body fat is by hydrostatic weighing (underwater) • Muscle weighs more than fat • Women tend to have higher body fat than men (pregnancy purposes)

45. Body Fat % Ranges

47. Body Mass Index (BMI)

48. THE BIG PICTURE:The Energy Equation Calories consumed = calories burned (maintain weight)

49. The Energy Equation Calories in greater than calories burned = Weight gain

50. The Energy Equation Calories consumed less than calories burned = weight loss