NUTRITION AND NUTRITION AND FITNESS : QTR. 4FITNESS : QTR. 4

Healthy Food GuidelinesHealthy Food GuidelinesManaging Your WeightManaging Your Weight

Eating DisordersEating DisordersPhysical ActivitiesPhysical Activities

Fitness Injuries and SafetyFitness Injuries and Safety

Importance of Nutrition Importance of Nutrition (chpt. 10/L.1)(chpt. 10/L.1)

**Nutrition:**Nutrition: Process of taking in and using food by your Process of taking in and using food by your

bodybody **Nutrient:**Nutrient: Substances in the food needed for growth, Substances in the food needed for growth,

repair and energyrepair and energy **Calorie:**Calorie: Unit of heat to measure energy received from Unit of heat to measure energy received from

foodfood

Facts about Good Eating Facts about Good Eating HabitsHabits

During the teen years, good food types and During the teen years, good food types and amounts affect your growth and developmentamounts affect your growth and development

Nutrition now affects lifelong health : How?Nutrition now affects lifelong health : How?**helps you avoid weight gain**helps you avoid weight gain

**Eating a variety of foods prevent diseases **Eating a variety of foods prevent diseases and and Type 2 diabetesType 2 diabetes

Other diseases that are preventedOther diseases that are prevented Cardiovascular diseaseCardiovascular disease ObesityObesity Strokes Strokes OsteoperosisOsteoperosis Certain CancersCertain Cancers

Your **environment affects Your **environment affects what you choose to eat:what you choose to eat:

Who and what does this include? Examples!Who and what does this include? Examples! 1. Family and culture1. Family and culture Meals at home? Fast food?Meals at home? Fast food? 2. Friends2. Friends Pizza after school? Fast food in the cafeteria? Packed Pizza after school? Fast food in the cafeteria? Packed

lunches?lunches? 3. Time and Money3. Time and Money Busy schedule? Microwave meals? Cheaper food Busy schedule? Microwave meals? Cheaper food

instead of healthy?instead of healthy? 4. Advertising**Affects our food “choice” Ex: 4. Advertising**Affects our food “choice” Ex: Choice of the juicy hamburger at the nearest fast food?Choice of the juicy hamburger at the nearest fast food?

What are the Nutrients and What are the Nutrients and What do they Do? What do they Do? (chpt. 10/L.2)(chpt. 10/L.2)

6 OF THEM! ALL NECESSARY!6 OF THEM! ALL NECESSARY! 1. Carbohydrate: starches and sugars1. Carbohydrate: starches and sugars/ / main source ofmain source of

energyenergy/ Complex are chains of sugar linked together:/ Complex are chains of sugar linked together: Sources of carbs– bread , pasta, grains, root Sources of carbs– bread , pasta, grains, root

vegetables, fruits (**Complex Carb ex: beans)vegetables, fruits (**Complex Carb ex: beans)

2. Proteins: 2. Proteins: maintains cell and tissue growthmaintains cell and tissue growth/ / nutrient is made of chemicals called amino acids and 9 nutrient is made of chemicals called amino acids and 9 of the 20 are essential amino acids and the body must of the 20 are essential amino acids and the body must get from food sourcesget from food sources

Sources of protein—meat, eggs, dairy, soy…more on Sources of protein—meat, eggs, dairy, soy…more on plant sources in vegetarian discussionplant sources in vegetarian discussion

More nutrients…….More nutrients…….

3. Fats: Body needs fat to function properly/help 3. Fats: Body needs fat to function properly/help brain development, brain development, blood clottingblood clotting and control inflammation &**maintain healthy skin and control inflammation &**maintain healthy skin and hairand hair; however, choose healthy fat/ Fat composed of fatty acids and ; however, choose healthy fat/ Fat composed of fatty acids and body cannot produce on its ownbody cannot produce on its own

Sources:Sources: Saturated vs. Unsaturated: Saturated mostly animal based and increase Saturated vs. Unsaturated: Saturated mostly animal based and increase

risk of heart disease/** Unsaturated mostly vegetable based and risk of heart disease/** Unsaturated mostly vegetable based and decrease risk of heart disease/ Trans Fat are formed from processing decrease risk of heart disease/ Trans Fat are formed from processing

4. Vitamins: Compounds found in food & 4. Vitamins: Compounds found in food & help regulate many bodyhelp regulate many body processes/ Folic Acid: processes/ Folic Acid: A vitamin found to lower risk of birth defectsA vitamin found to lower risk of birth defects

Sources: Different vitamins perform different roles and are found in Sources: Different vitamins perform different roles and are found in various types of food (see 10.6, p. 263)various types of food (see 10.6, p. 263)

Final nutrients……Final nutrients……

5. Minerals: Elements found in food that are 5. Minerals: Elements found in food that are used by the body in many used by the body in many ways :ways : CalciumCalcium—esp. important mineral that reduces the risk of —esp. important mineral that reduces the risk of osteoperosis!osteoperosis!

Sources: Table 10.7, p.264Sources: Table 10.7, p.264 Fact: Your body cannot produce minerals; it must get them from foodFact: Your body cannot produce minerals; it must get them from food

6. Water: Essential for 6. Water: Essential for almost all bodyalmost all body functionsfunctions like: like: *moving food through digestion*moving food through digestion *transporting nutrients*transporting nutrients *releasing heat & stores it*releasing heat & stores it *cooling body w. perspiration*cooling body w. perspiration *lubricates joints*lubricates joints *cushions the eyes, brain and spinal cord*cushions the eyes, brain and spinal cord **Water is NOT a “source” of energy**Water is NOT a “source” of energy Needs: 8-10 cups a day/ teen girls need 9, teen boys need 13, athletes Needs: 8-10 cups a day/ teen girls need 9, teen boys need 13, athletes

need extra before during after exercise EVEN if you’re not thirstyneed extra before during after exercise EVEN if you’re not thirsty

Summary of Why Teens Summary of Why Teens Need FoodNeed Food

Everything contains nutrients and they perform Everything contains nutrients and they perform specific rolesspecific roles

It’s an energy source—do you lack energy?It’s an energy source—do you lack energy? It heals and repairs your tissueIt heals and repairs your tissue **It sustains growth and activity levels**It sustains growth and activity levels It help regulate your bodyIt help regulate your body It transports oxygen to your cellsIt transports oxygen to your cells **If you don’t feel good much of the time/ what **If you don’t feel good much of the time/ what

are you eating???are you eating???

MY PYRAMID: MY PYRAMID: (chpt.10/L.3)(chpt.10/L.3)

Your GUIDE to making good food choicesYour GUIDE to making good food choices See 10.9, p. 267See 10.9, p. 267 See handout chart and displaysSee handout chart and displays Dietary Guidelines for Americans:Dietary Guidelines for Americans: set of set of

recommendations about getting food from each food recommendations about getting food from each food group—published by the U.S. Dept. of Agriculturegroup—published by the U.S. Dept. of Agriculture

Colored bands on the pyramidColored bands on the pyramid run from the tip to the run from the tip to the base/ What do they represent? Why is th yellow band base/ What do they represent? Why is th yellow band the most narrow?the most narrow?

Page 271—Give reasons why it is beneficial for teens Page 271—Give reasons why it is beneficial for teens and children to start their day with breakfastand children to start their day with breakfast

NUTRITION LABELSNUTRITION LABELS(chpt. 10/L.4)(chpt. 10/L.4)

Food labels provide information about Food labels provide information about ingredients and the nutrient value of each foodingredients and the nutrient value of each food

See p. 276;See p. 276; 10.4 as an example of what a food 10.4 as an example of what a food label looks like/ Practice reading the facts/ label looks like/ Practice reading the facts/ Understand serving size, calories and DVUnderstand serving size, calories and DV

Percent Daily Value: (DV)Percent Daily Value: (DV) **The nutrient guide that tells approximately **The nutrient guide that tells approximately

how much of that nutrient you need each day how much of that nutrient you need each day AND what % of that is in that particular food AND what % of that is in that particular food servingserving

Maintaining a Healthy Maintaining a Healthy Weight (chpt. 11/L.1 & 3)Weight (chpt. 11/L.1 & 3)

Define:Define: Metabolism:Metabolism: **The process by which your body breaks down a substance **The process by which your body breaks down a substance

and gets energy from foodand gets energy from food Calories:Calories: Units to measure the energy found in foodUnits to measure the energy found in food How many calories should I eat?How many calories should I eat? Depends on: Depends on: **A. Age (teens need more/ growth time)**A. Age (teens need more/ growth time) **B. Gender (females fewer cal. But more calcium & iron)**B. Gender (females fewer cal. But more calcium & iron) **C. Activity Level (more active more cals)**C. Activity Level (more active more cals) Bottom line?Bottom line? To maintain weight/ eat same calories then you burn; To To maintain weight/ eat same calories then you burn; To

lose weight eat less calories then you burnlose weight eat less calories then you burn

How much should I How much should I weigh?weigh?

Should fall into the healthy rangeShould fall into the healthy range **Body Mass Index: A measure of weight relative to **Body Mass Index: A measure of weight relative to

height/ Calculate the following for BMI:height/ Calculate the following for BMI:

Step 1: Convert ht. to inches____Step 1: Convert ht. to inches____ Step 2: Take wt. in lbs.____ divide by ht. in Step 2: Take wt. in lbs.____ divide by ht. in

inches_____ divide by ht. in inches again_____= inches_____ divide by ht. in inches again_____= ______________

Step 3: Take resulting # and x by 703=_______Step 3: Take resulting # and x by 703=_______ What did you get? It’s Your BMI—see chart on p. 293 What did you get? It’s Your BMI—see chart on p. 293

and note the range you fall intoand note the range you fall into

Facts about your weight:Facts about your weight:

The right weight for people is not ONLY your BMI—other factors are important:The right weight for people is not ONLY your BMI—other factors are important: Your ageYour age Your heightYour height Your genderYour gender Your body frame (are you muscular?)Your body frame (are you muscular?) Your rate of growth Your rate of growth Stage of LifeStage of Life

**Overweight**Overweight is : heavier than standard wt. range/ what about muscular build? is : heavier than standard wt. range/ what about muscular build? **Underweight**Underweight is: less than standard wt./ what about muscular build? is: less than standard wt./ what about muscular build?

**Obesity:**Obesity: YES, there is concern: excess body fat carries serious health risks YES, there is concern: excess body fat carries serious health risks Severely underweight?Severely underweight? YES, there is concern: extremely thin people have higher YES, there is concern: extremely thin people have higher

health risks and trouble fighting off diseasehealth risks and trouble fighting off disease

Body Composition:Body Composition: Your body fat levels compared to your lean levels—**skin-fold calipers are an Your body fat levels compared to your lean levels—**skin-fold calipers are an

instrument used to measure fat tissue levels and should be performed by a instrument used to measure fat tissue levels and should be performed by a qualified individualqualified individual

How do I personally How do I personally manage my weight?manage my weight?

Teens SHOULD NOT diet! Not recommended by Teens SHOULD NOT diet! Not recommended by Dietary Guidelines.Dietary Guidelines.

Teens SHOULD eat balanced meals and exercise dailyTeens SHOULD eat balanced meals and exercise daily TIPS if you have weight concerns:TIPS if you have weight concerns:

**Target a healthy weight with someone qualified (dr. **Target a healthy weight with someone qualified (dr. nurse, etc)nurse, etc)

Set a realistic goal for eating right and exercisingSet a realistic goal for eating right and exercising Personalize plan : have some foods you enjoyPersonalize plan : have some foods you enjoy Put your goals in writing: What is your planPut your goals in writing: What is your plan Evaluate your progress: Track your weight weeklyEvaluate your progress: Track your weight weekly

Your Body Image:Your Body Image:(chpt. 11/L.2)(chpt. 11/L.2)

When you look in the mirror, do you like what you see? That is When you look in the mirror, do you like what you see? That is your body imageyour body image

**Fad Diets:**Fad Diets: Why do we use them? Why do we use them? Unsafe and unreliable ways to lose weight that are popular for a Unsafe and unreliable ways to lose weight that are popular for a

little time and we use them because we do not have a positive little time and we use them because we do not have a positive body image and we want a quick, easy weight loss.body image and we want a quick, easy weight loss.

**Weight cycling:**Weight cycling: repeated patterns of losing and regaining repeated patterns of losing and regaining weight/ typical to those who fad dietweight/ typical to those who fad diet

Why do we quit fad diets? Why do we quit fad diets? Restrictions of certain types of food, make it too difficult to Restrictions of certain types of food, make it too difficult to

maintain for life. Result, regain weight and have serious health maintain for life. Result, regain weight and have serious health issuesissues

**How do we know a FAD diet?**How do we know a FAD diet? Does it follow MyPyramid? No? Fad diet **Does it promise ultra-Does it follow MyPyramid? No? Fad diet **Does it promise ultra-

fast weight loss (more than 2 lbs. per week…) Yes? Fad dietfast weight loss (more than 2 lbs. per week…) Yes? Fad diet

EATING DISORDERS EATING DISORDERS (chpt. 11/L.2)(chpt. 11/L.2)

Define:Define: Extreme, harmful, eating behaviors that can cause Extreme, harmful, eating behaviors that can cause

serious illness or even deathserious illness or even death Fact:Fact: Eating disorders are classified as a mental illness and Eating disorders are classified as a mental illness and

are linked to depression, low self-esteem, troubled are linked to depression, low self-esteem, troubled personal relationshipspersonal relationships

Fact:Fact: Social and cultural forces play a role in emphasizing Social and cultural forces play a role in emphasizing

personal appearance/**Ex: A job depending on looks personal appearance/**Ex: A job depending on looks and body shape can lead to an eating disorderand body shape can lead to an eating disorder

3 Types of Eating 3 Types of Eating DisordersDisorders

1. Anorexia Nervosa1. Anorexia Nervosa **Irrational fear of weight gain**Irrational fear of weight gain **Known as self starver**Known as self starver Avoids mealsAvoids meals Eats only few foods & small amountsEats only few foods & small amounts Counts every calorie they eatCounts every calorie they eat Exercises excessivelyExercises excessively Weighs repeatedlyWeighs repeatedly

Consequences:Consequences: MalnutritionMalnutrition StarvationStarvation **Bones become brittle and higher incidence of fractures**Bones become brittle and higher incidence of fractures

Reduction in organ sizeReduction in organ size Heart problems and sudden cardiac deathHeart problems and sudden cardiac death

More eating disorders…More eating disorders…

2. Bulimia Nervosa2. Bulimia Nervosa **Eating disorder involving cycles of overeating, purging, attempts to rid **Eating disorder involving cycles of overeating, purging, attempts to rid

the body of foodthe body of food **Binge and Purge**Binge and Purge **Laxatives**Laxatives Binge and Fast Binge and Fast Binge and exercise franticallyBinge and exercise frantically Typically are normal weightTypically are normal weight

Consequences:Consequences: DehydrationDehydration Sore,inflammed throatSore,inflammed throat Teeth damageTeeth damage Stomach damageStomach damage Damage to intestines and kidneysDamage to intestines and kidneys Chemical imbalances leading to heart failure and deathChemical imbalances leading to heart failure and death

More Eating disorders….More Eating disorders….

Binge Eating Disorder:Binge Eating Disorder: **Person overeats compulsively/ large amounts of food in short periods of **Person overeats compulsively/ large amounts of food in short periods of

time much like bulimia. They don’t occur as frequently. Person feels time much like bulimia. They don’t occur as frequently. Person feels guilty & disgusted but powerless to stopguilty & disgusted but powerless to stop

Consequences:Consequences: Becoming overweight or obeseBecoming overweight or obese High blood pressure, Type 2 diabetes and cardiovascular diseaseHigh blood pressure, Type 2 diabetes and cardiovascular disease More common in males than other disorders More common in males than other disorders

HOW TO GET HELP:HOW TO GET HELP: Realize these are serious illnessesRealize these are serious illnesses Need medical and professional helpNeed medical and professional help Sometimes will need hospital stays if severeSometimes will need hospital stays if severe Keys: Anorexia must be restored to normal wt. and maintainKeys: Anorexia must be restored to normal wt. and maintain Bulimia deal with emotionally breaking cycles of binging & purgingBulimia deal with emotionally breaking cycles of binging & purging Binge Eating must also deal with emotional problems causing behaviorBinge Eating must also deal with emotional problems causing behavior

LIFELONG NUTRITIONLIFELONG NUTRITION(chpt. 11/ L.3)(chpt. 11/ L.3)

Special Dietary Needs:Special Dietary Needs: **Athletes, infants, people who are ill, pregnant women: **Athletes, infants, people who are ill, pregnant women:

all need to take great care in their dietall need to take great care in their diet Vegetarians: Vegetarians: **People who eat mostly plant based food**People who eat mostly plant based food The strictest type is a vegan/ absolutely no animal The strictest type is a vegan/ absolutely no animal

based foodsbased foods Plant based foods lower in saturated fat reducing risk Plant based foods lower in saturated fat reducing risk

of disease and some cancers; **however they are only of disease and some cancers; **however they are only “healthy” if this diet has great variety and is well “healthy” if this diet has great variety and is well planned in order to get needed amino acidsplanned in order to get needed amino acids

Athletics and NutritionAthletics and Nutrition

Facts:Facts: Eating right affects performanceEating right affects performance Potential need for 2,000 to 5,000 calories per day from Potential need for 2,000 to 5,000 calories per day from

nutrient dense food and foods higher in carbs and nutrient dense food and foods higher in carbs and proteinsproteins

They need extra amounts of water**Before/During and They need extra amounts of water**Before/During and After! And….** A Diet high in carbs……Total Calories!!After! And….** A Diet high in carbs……Total Calories!!

They do NOT need LARGE amounts of proteinand They do NOT need LARGE amounts of proteinand sports drinks and protein shakes, etc…sports drinks and protein shakes, etc…

PHYSICAL ACTIVITYPHYSICAL ACTIVITY(chpt. 12/L.1)(chpt. 12/L.1)

Define:Define: Physical activity:Physical activity: Any form of movement causing the body to use energyAny form of movement causing the body to use energy Physical Fitness:Physical Fitness: The ability to carry out daily tasks easily and reserve enough The ability to carry out daily tasks easily and reserve enough

energy for unexpected demandsenergy for unexpected demands Exercise:Exercise: Purposeful, planned, repetitive activity that improves your level of Purposeful, planned, repetitive activity that improves your level of

fitness (TEENS are to aim for 60 minutes a day)fitness (TEENS are to aim for 60 minutes a day) Fact:Fact: Inactivity brings risk for shortened life and multiple health Inactivity brings risk for shortened life and multiple health

problems (p.322) and the benefits of activity are numerous: problems (p.322) and the benefits of activity are numerous: Better self esteemBetter self esteem Stress Relief (releases Stress Relief (releases

endorphines)endorphines) Better moodBetter mood Better sleepBetter sleep

Planning your ProgramPlanning your Program(chpt. 12/ L.2 )(chpt. 12/ L.2 )

Use different methods to improve different elements of Use different methods to improve different elements of fitnessfitness

Aerobic Exercise:Aerobic Exercise: **Includes all rhythmic activities that use large muscle **Includes all rhythmic activities that use large muscle

groups for an extended period of time. It raises your groups for an extended period of time. It raises your heart rate and body’s need for oxygen. heart rate and body’s need for oxygen.

Examples: Jog, swim, ride bike, etc.Examples: Jog, swim, ride bike, etc. Anaerobic Exercise:Anaerobic Exercise: **Included intense , short bursts of activity in which **Included intense , short bursts of activity in which

muscles work so hard they produce energy without muscles work so hard they produce energy without oxygenoxygen

Examples: Lifting weights, sprintingExamples: Lifting weights, sprinting Fact:Fact: Aerobic Exercise improves Cardiorespiratory Aerobic Exercise improves Cardiorespiratory

Endurance and Anaerobic Exercise improves muscular Endurance and Anaerobic Exercise improves muscular strength and endurancestrength and endurance

IMPROVE YOUR FITNESS IMPROVE YOUR FITNESS (chpt. 12/L.2)(chpt. 12/L.2)

5 Components:5 Components: 1. Cardiorespiratory Endurance: Ability for heart and lungs and 1. Cardiorespiratory Endurance: Ability for heart and lungs and

blood vessels to send oxygen to your tissues during vigorous blood vessels to send oxygen to your tissues during vigorous activityactivity

Example: **Step Test 3 min./ bench 12” high (see 12.6, p. 326) Example: **Step Test 3 min./ bench 12” high (see 12.6, p. 326) 2. Muscular Strength: The amount of force muscles exert2. Muscular Strength: The amount of force muscles exert Example: Situps and pushupsExample: Situps and pushups 3. Muscular Endurance: Ability of muscles to continue a task 3. Muscular Endurance: Ability of muscles to continue a task

over a long period of timeover a long period of time Example: Situps and pushupsExample: Situps and pushups 4. Flexibility: Ability to move your body parts through a full 4. Flexibility: Ability to move your body parts through a full

range of motionrange of motion Example: Sit n ReachExample: Sit n Reach 5. Body Composition: Ratio of fat tissue to lean tissue (see 5. Body Composition: Ratio of fat tissue to lean tissue (see

chpt. 11/ L.1)chpt. 11/ L.1) Example: BMI and Skinfold Test (chpt. 11/ L.1)Example: BMI and Skinfold Test (chpt. 11/ L.1)

Target Heart Zone Target Heart Zone (chpt. 12/L.2)**(chpt. 12/L.2)**Resting Hrt. Rate (sit Resting Hrt. Rate (sit

quietly a minimum of 5 minutes)quietly a minimum of 5 minutes)

Page 329 (Real World Connection)Page 329 (Real World Connection) Steps:Steps: Multiply your age by .7 =_____Multiply your age by .7 =_____ Take this # / subtract it from 208 =____Take this # / subtract it from 208 =____ Multiply this # by 50% to get your minimum hrt. Rate Multiply this # by 50% to get your minimum hrt. Rate

for moderate activity ____for moderate activity ____ Multiply that same # by 70% to get your maximum hrt. Multiply that same # by 70% to get your maximum hrt.

Rate for vigorous activity ____Rate for vigorous activity ____ Multiply that same # by 85% to get hrt. Rate for intense Multiply that same # by 85% to get hrt. Rate for intense

activity _____activity _____ (Ex. 16 yr. old on chart)(Ex. 16 yr. old on chart)

Principles to Follow for Principles to Follow for your Program your Program (chpt.12/L.3)(chpt.12/L.3)

4 keys to building a fitness plan:4 keys to building a fitness plan: 1. **Specificity:1. **Specificity: Choosing an activity to improve on the element of fitness Choosing an activity to improve on the element of fitness

you want (ex.)you want (ex.) 2.** Overload:2.** Overload: Exercising beyond your regular level so your body will Exercising beyond your regular level so your body will

adapt and get strongeradapt and get stronger 3.** Progression:3.** Progression: Gradually increasing demands on your body a little more Gradually increasing demands on your body a little more

each session or more ofteneach session or more often 4. **Regularity:4. **Regularity: Working out on a regular basis/ min. of 3 workouts a week Working out on a regular basis/ min. of 3 workouts a week

with different activities to get the recommended one with different activities to get the recommended one hour.hour.

Stages of an Actual Stages of an Actual Workout Workout

Stage 1: Stage 1: Warm-up: Gentle cardio activity that prepares the Warm-up: Gentle cardio activity that prepares the

muscles for work and increases blood flow. Gradually muscles for work and increases blood flow. Gradually increases pulse rate and body temperature (slow jog)increases pulse rate and body temperature (slow jog)

Stage 2:Stage 2: Workout (see next slide)Workout (see next slide) Stage 3: Stage 3: **Cool-down: Low level activity preparing body to **Cool-down: Low level activity preparing body to

return to the resting state. Allows heart rate and return to the resting state. Allows heart rate and breathing to return to normal and reduces the strain on breathing to return to normal and reduces the strain on the heart as well as prevents muscle soreness (5-10 the heart as well as prevents muscle soreness (5-10 min. of gentle activity or stretching)min. of gentle activity or stretching)

The Workout: **The Workout: **Part of the workout Part of the workout session when you are keeping your heart at its session when you are keeping your heart at its highest peakhighest peak

FITT Principle:FITT Principle: F: FrequencyF: Frequency Schedule at least 3 times per week and in between do other types Schedule at least 3 times per week and in between do other types

of physical activityof physical activity I: IntensityI: Intensity **Push yourself hard to create “overload”—get into your heart **Push yourself hard to create “overload”—get into your heart

zone and feel strain, not pain to your muscleszone and feel strain, not pain to your muscles T: TimeT: Time The duration of workouts need to keep heart in the target heart The duration of workouts need to keep heart in the target heart

rate zone for at least 20 minutes and strength training for at least rate zone for at least 20 minutes and strength training for at least 20-30 minutes/ flexibility about 10 minutes20-30 minutes/ flexibility about 10 minutes

T: TypeT: Type Vary your activity througout the week to build different elements Vary your activity througout the week to build different elements

of fitness Ex: jog on Mon. & Wed/ lift weights on Tue. And Thurs.of fitness Ex: jog on Mon. & Wed/ lift weights on Tue. And Thurs. ***Track your progress………Journal your ***Track your progress………Journal your Resting Heart Rate:Resting Heart Rate: the the

number of times your heart beats per minute when you are not active (# number of times your heart beats per minute when you are not active (# for 15 seconds x 4) 60 to 100 is typical for teens (better fit/ better resting for 15 seconds x 4) 60 to 100 is typical for teens (better fit/ better resting pulse)pulse)

Safety and Avoiding Safety and Avoiding Injuries (chpt. 12/L.4)Injuries (chpt. 12/L.4)

Watch the weather and plan aheadWatch the weather and plan ahead Cautions:Cautions: Cold weather:Cold weather: Avoid exercising outdoors in extreme cold or dress in Avoid exercising outdoors in extreme cold or dress in

layers (hypothermia/dangerously low body temps)layers (hypothermia/dangerously low body temps) Hot weather:Hot weather: heavy sweating leads to dehydration and **fluids are heavy sweating leads to dehydration and **fluids are

needed before, during and after exercise to prevent needed before, during and after exercise to prevent this. **Avoid exercising in peak hours of heat & this. **Avoid exercising in peak hours of heat & humidityhumidity

Sodium, potassium and chloride (all need to be Sodium, potassium and chloride (all need to be replaced esp. during hot weather): sports drinks help replaced esp. during hot weather): sports drinks help thisthis

Hot Weather Health Hot Weather Health IssuesIssues

Overexertion:Overexertion: Overworking the bodyOverworking the body

Heat Exhaustion:Heat Exhaustion: Physical stress on the body due to overheatingPhysical stress on the body due to overheating Symptoms: dizzy, faint, rapid pulse, cramps, nausea and Symptoms: dizzy, faint, rapid pulse, cramps, nausea and

vomitingvomiting

Heat Stroke:Heat Stroke: Untreated heat exhaustion and **a loss of fluids/ high Untreated heat exhaustion and **a loss of fluids/ high

temperatures that lead to the body losing its ability to cool temperatures that lead to the body losing its ability to cool itself through perspiration. Can cause SUDDEN death.itself through perspiration. Can cause SUDDEN death.

**Symptoms of dehydration:**Symptoms of dehydration: Darkened urine, dry Darkened urine, dry mouth, weakness—get fluids before danger is increasedmouth, weakness—get fluids before danger is increased