PHYSICAL ACTIVITY & NUTRITIONMISS HATTENDORF

WHAT ARE THE BENEFITS OF PHYSICAL ACTIVITY?

Cardiovascular System: Strengthens the heart muscle, will pump blood more efficiently.

Respiratory System: Works more efficiently, breathe larger amounts of air, muscles often tire as quickly.

Nervous System: Respond more quickly to stimuli, improve reaction time.

BENEFITS TO MENTAL HEALTH AND SOCIAL HEALTH

Reduce stressManage anger or frustrationImprove moodDecrease risk of depressionHelp you look and feel better,

self-concept, and over all self-esteem

RISKS OF PHYSICAL INACTIVITY

Sedentary Lifestyle: A way of life that involves little physical activity

Risks: Unhealthy weight gain—which is linked to

Type 2 Diabetes and Heart Disease Increase risk of osteoporosis—decrease in

bone density causing them to become brittle Reduced ability to manage stress

ELEMENTS OF FITNESS

Aerobic vs. Anaerobic Aerobic: Any activity that uses large muscle

groups and requires oxygen Anaerobic: Short bursts of energy which does

not require oxygen

• Cardiorespiratory Endurance• Muscular Strength• Muscle Endurance• Flexibility• Body Compositions

Five Components of Fitness

IMPORTANCE OF GOOD NUTRITION

What exactly is a Calorie? Good question—Energy is used to fuel the body’s need. A calorie which is a unit of heat it is responsible for giving energy for the body to operate.

Nutrient: Substances in food. Hunger vs. Appetite

Hunger is an unlearned response which protects you from starvation

Appetite is the desire not the need to eat. That wanting feeling to eat something.

WHAT INFLUENCES YOUR FOOD CHOICES? Hunger and Appetite: Whether you are responding

to hunger or appetite when you eat, many factors influence you food choices and eating habits.

Emotions: Food is sometimes used to meet emotional needs. Using food to relieve tension or boredom or to reward yourself can result in overeating and unhealthful weight gain. Recognizing when emotions are guiding your food choices can help you break such patterns and improve your eating habits.

Environment: Family, friends and peers-many of your eating habits were shaped as you were growing up, when adults planned your meals. culture/ethnic background-your food choices may reflect your cultural heritage or ethnic background. convenience/cost, and advertising.

NUTRIENTS

Carbohydrates Composed of starches

and sugar Recommended 55-

60% of calorie needs Simple: Sugars (fruit-

milk) Complex: Starches

(pasta, nuts, potatoes) Main role: Carbs are

converted to glucose-main source of energy

Fiber (part of carbs)

Indigestible complex carb

Vegetables and fruits with edible skin, and whole grains

Eating enough results in lower chance of heart disease

Eat 20-35 grams

MORE NUTRIENTS

Proteins Help and maintain

body cells and tissue

Complete: Contains nine essential minerals—yogurt, cheese, milk

Incomplete: lack one or more amino acids—beans, nuts

Fats Fatty substance does

not dissolve in water Saturated: Bad fat—

meat, egg yolks, and some dairy foods

Unsaturated: Good fat---olive oil—associate with reducing heart disease

Essential for health functions

AND MORE NUTRIENTS Vitamins

Helps to regulate many vital body processes (digestions and metabolism)

Water-soluble: dissolve in water and easily pass in the blood during digestions

Fat-soluble: Stored in fatty tissue, kidneys, and liver. Absorbed, stored and transported in fat

Minerals Needed for healthy

bones, teeth and for regulating many vital body processes

Conclusion: Remember you are what you

eat