Brainstorm: In groups of 3 or 4 come up with as many benefits of regular physical activity as you...
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Transcript of Brainstorm: In groups of 3 or 4 come up with as many benefits of regular physical activity as you...
FITNESS & NUTRITION UNITWhy is fitness & nutrition SO important?
http://www.youtube.com/watch?v=vCORDl4bqDE
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!
Benefits of Regular Physical Activity:
PhysicalCondition of your body
SocialRelationships
MentalDealing w/problems = Emotions
Increases/Improves: StrengthEndurance Bone Strength/Density EnergyHealth & Lung EndurancePosture SleepLife Expectancy Decreases:Illnesses/SicknessBlood PressureBody Fat
Provides opportunities to meet new peopleShare in a common goalDevelop a strong connection or bond with othersTime to be with friendsLearn about teamworkLearn compromise
Improves psychological well-beingMoodConfidenceSelf-Esteem Self-ImageAlertnessReduces Stress
Benefits of Regular Physical Activity
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
Creating a Fitness Plan:
TRAINING
PRINCIPLES
Warm-up5-10 minutes of easy exercise to warm and
stretch muscles & increase blood flow Overload
Workout must include exercise beyond what is
usually done to gain additional fitness
benefits
Progression Amount and intensity
of exercise in a workout must be
increased graduallyCool-Down5-10 minutes of reduced
exercise to help the heart rate & breathing rate, temperature, & circulation return to
normal
Fitness Reversibility
Fitness Benefits are lost when training
stops
SpecificityA workout shouldinclude a specific type of exercise to gain the desired fitness benefit
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.
Exercise Prescription
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
FREQUENCY
Refers to the number of times per week you engage in physical activity or exercise.
HOW OFTEN
INTENSITY Refers to the difficulty or exertion level of your physical activity or exercise.
HOW HARD Target Heart Rate 220-Age
TIME
Refers to the duration of a single workout, usually measured in minutes or hours.
HOW LONG
TYPE
Refers to the particular type of physical activity or exercise you choose to do.
WHAT KIND
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
Physical Fitness
Body’s ability to perform activity and to meet the demands of daily living while being energetic and alert.
Vigorous, rhythmical, sustained activity that improves heart/lung function and body composition
Burns a lot of calories!
AEROBIC 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.
ANAEROBIC EXERCISE
Cardio-Respiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition
Health Related Fitness - the ability of the heart, lungs, muscles, & joints to function optimally.
5 Components of Health-Related Fitness
• 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
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
Cardio-Respiratory Endurance
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
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
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
Muscular Strength
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
Muscular Endurance
Ability of the muscles to perform physical tasks over a period of time without becoming fatigued
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
Muscular Endurance
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
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
Examples of Exercise to Improve Flexibility
Dynamic Stretching Static Stretching Pilates Yoga Gymnastics Gabby Douglass
◦http://www.youtube.com/watch?v=bmWICdhvyJw&feature=relmfu
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
Flexibility
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.
Body Composition Can be measured in different ways:
◦ Underwater Weighing◦ Waist to Hip Ratio◦ Body Mass Index◦ Skin Fold Testing
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
Lifetime Fitness Sports & Activities
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
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
What’s the deal with CALORIES?
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
6 Essential Nutrients
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.
CARBOHYDRATES
Grain products◦ Breads ◦ Cereals◦ Pasta ◦ Rice
Fruits Vegetables
Main Sources of Carbohydrates
Needed for growth; building and repair or body tissues
The “building blocks” of the body Secondary energy source
PROTEIN
2 Kinds of Proteins:
Main Sources of Protein
Complete Proteins: Contains all of the
essential amino acids
Incomplete Proteins: Do NOT contain all the essential amino acids
Come from Animals Meat - fish, poultry
Milk Yogurt Eggs
Come from Plants Grains
Legumes-Dry Beans Nuts
Seeds
2 Types: Saturated and Unsaturated Maintains skin and hair Cushions vital organs Provides insulation Production and absorption of certain
vitamins and hormones.
FAT
Animal-based foods ◦ Meats ◦ Milk products◦ Oils
Nuts ◦ Peanut butter
Main Sources of Fat
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!
VITAMINS
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
MINERALS
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
WATER
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
Nutrition Facts Quiz
Directions: Analyze the nutritional value of this food. ALL nutrients with a percent daily value should be listed in the chart!
McDonald's Big Mac
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
Portion Distortion
Myplate/Mypyramid Food Groups
http://www.choosemyplate.gov/food-groups/
Mypyramid Blast Off Game
Eating Disorder – a psychiatric illness with specific criteria
Disordered Eating – refers to troublesome eating behaviors, such as restrictivedieting, bingeing or purging, which occur less frequently or are less severe than those required to meet the full criteria diagnosis for an eating disorder.
Eating Disorders
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
Anorexia 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
Bulimia Nervosa
Periods of uncontrolled, impulsive, or continuous eating beyond the point of feeling comfortable full.
Feeling of self-hatred after a binge
May struggle with anxiety, depression, and loneliness
Body weight may vary from normal to mild, moderate, or severe obesity
Binge Eating Disorder
Low self-esteem Feeling of
inadequacy Lack of control Depression Anxiety Anger Loneliness Family Problems
Pressure from parents/family
Bullying Images in the
media Physical Abuse Emotional abuse Troubled
Relationships Puberty
Causes of Eating Disorders
Sleep is a state of deep relaxation in which the brain continues to process information, but there is little movement or consciousness.
Sleep
Biological Rhythms
Annual Cycles - seasonal variations (hibernation, seasonal affective disorder)
24 hour cycle: Circadian Rhythm 24 hour biological clock
Our body temperature and awareness changes throughout the day.Higher at morning, dips in afternoon, cools at night
90 minute cycle: sleep cycles.
Sleep Stages There are 4 or 5 identified stages of sleep. It takes about 90-100 minutes to pass through the 5 stages. The brain’s waves will change according to the stage The first four sages and know as NREM sleep.. The fifth stage is called REM sleep.
Stage One
This is experienced as falling to sleep and is a transition stage between wake and sleep.
It usually lasts between 1 and 5 minutes and occupies approximately 2-5 % of a normal night of sleep.
brief periods of alpha waves, similar to those present while awake
Stages Three & Four
"Delta" sleep or "slow wave" sleep and may last 15-30 minutes.
It is called "slow wave" sleep because brain activity
slows down dramatically from the "theta" rhythm of Stage 2
Most deepest sleep happens here
It is delta sleep that a sleep-deprived person's brain craves the first and foremost.
Stage Five/ REM SLEEP REM: Rapid Eye Movement a very active stage of
sleep.
Composes 20-25 % of a normal nights sleep.
Breathing, heart rate and brain wave activity quicken.
Vivid Dreams can occur.
Why do we need sleep?(Two theories)
1. Ecological Niche: back in the day, darkness meant death, those that slept did not go out, thus did not die. Sleep protects us.
2. Sleep helps us recuperate and restores the breakdown of our body.
Insomnia
Recurring problems in falling or staying asleep. Not your once in a while (I have a big test
tomorrow) having trouble getting to sleep episodes. Insomnia is not defined by the number of hours you
sleep every night.
Narcolepsy Characterized by uncontrollable sleep attacks.
◦ Lapses directly into REM sleep (usually during times of stress or joy).
Most people who have narcolepsy have low levels of hypocretin-a chemical in the brain that helps control levels of wakefulness. What causes these low hypocretin levels isn't well understood.
Sleep Apnea
A sleep disorder characterized by temporary cessations of breathing and reawakening.
Causes- High BMI (Body Mass Index) or Genetics
Night Terrors A sleep disorder
characterized by high arousal and an appearance of being terrified.
Occur in Stage 4, not REM, and are not often
remembered.
Sleepwalking Sleepwalking is a sleep disorder effecting
an estimated 10 percent of all humans at least once in their lives.
Sleep walking most often occurs during deep non-REM sleep (stage 3 or stage 4 sleep) early in the night.
1.)Wish Fulfillment2.) Information Processing
3.) Activation Synthesis