benefits of regular physical activity:
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FITNESS & NUTRITION UNIT Why is fitness & nutrition SO important? http://www.youtube.com/watch?v=vCORDl4bqDE. 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! - PowerPoint PPT PresentationTRANSCRIPT
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/FormulaDEFINITION: 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
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 List both the nutrient AND the percentage
McDonald's Big Mac
Build a Healthy PlateFeaturing MyPlate and the 2010 Dietary Guidelines
What is MyPlate?MyPlate is a tool designed to remind
Americans to eat healthfully MyPlate illustrates the five food groups
using a familiar mealtime visual, a place setting
MyPlate Key Messages Balancing Calories
◦Enjoy your food, but eat less.◦Avoid oversized portions.
Foods to Increase◦Make half your plate fruits & vegetables.◦Make at least half your grains whole. ◦Switch to low-fat (1%) or fat-free (skim) milk.
Foods to Reduce◦Choose foods that have less sodium. ◦Drink water instead of sugary drinks.
Build a Healthy Plate by Choosing…
• Nutrient-dense foods • A variety of fruits and
vegetables in a rainbow of colors.
• Fiber-rich whole grains • Low-fat or fat free milk and
dairy products.• Protein foods that are low
in fat.
CUT BACK • SOLID FATS
– Saturated fat & trans fat heart disease– Replace with healthy unsaturated fat
• ADDED SUGAR– Sugar adds calories weight gain– Choose water, 100% juice and fruit for
dessert
• SALT (SODIUM)– Raises blood pressure hypertension – Processed foods, fast food, frozen meals– Season with spices and herbs instead of salt
A serving is a measured amount of food or drink, such as one slice of bread or one cup of milk.
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. Many foods that come as a single portion actually contain multiple servings.
“Portion Size Me” Video (30 Min) SAFARI MONTAGE
*There will be a 5 question quiz upon completion of the video*
Portion Distortion
Top 10 Nutrition Facts
There is a lot of controversy in nutrition and it often seems like people can’t agree on
anything.
But most people agree on the following information…
Sugar (sucrose and high fructose corn syrup) contains “empty” calories, and cause diseases that kill millions of people each year.
There are no nutrients in sugar and if you eat a lot of sugar then you’re likely to become deficient because you aren’t getting enough foods that actually have nutrients in them.
Sugar, mainly due to the high fructose content, is being implicated as a leading cause of obesity, cardiovascular disease and type II diabetes
Bottom Line: Added sugar provides empty calories and is believed to be a leading cause of diseases that kill millions of people each year.
Added Sugar is a Disaster
Omega-3 fatty acids are extremely important for proper functioning of the human body.
Being deficient in Omega-3 (very common) is associated with a lower IQ, depression, various mental disorders, heart disease and many other serious diseases
It’s best to get Omega-3 fats from animal sources… including fish, grass-fed meat, Omega-3 enriched or pastured eggs, or fish oil.
Bottom Line: A large part of the population is Omega-3 deficient. Avoiding a deficiency in these essential fatty acids can help prevent many diseases.
Omega-3 Fats Are Crucial and Most People Don’t Get Enough
We are all unique… and subtle differences in genetics, body type, culture and environment can affect which type of diet we should eat.
Some do best on a low-carb diet while others may do fine on a vegetarian high-carb diet.
Bottom Line: The best diet for YOU is the one you get results with and that you can stick to in the long term.
There is no Perfect Diet For Everyone
Trans fats are known as partially hydrogenated oils. They raise the bad cholesterol and lower the good cholesterol, cause abdominal obesity, inflammation and insulin resistance.
In the long term, consumption of trans fats raises the risk of obesity, diabetes, heart disease, Alzheimer’s, depression and many more diseases.
Bottom Line: Trans Fats are chemically processed fats that cause all sorts of damage in the body. You should avoid them like the plague.
Artificial Trans Fats Are Very Unhealthy & Should be Avoided
They are rich in vitamins, minerals, fiber, antioxidants and an endless variety of trace nutrients.
Eating vegetables is associated with improved health and a lower risk of disease.
Bottom Line: Vegetables are rich in all sorts of nutrients. Eating vegetables each day is associated with improved health and a lower risk of disease.
Eating Vegetables Will Improve Your Health
The skin makes Vitamin D when it is exposed to ultraviolet rays from the sun.
If you’re Vitamin D deficient, then you’re actually deficient in a major hormone in the body, and a deficiency is associated with many serious diseases, including diabetes, cancer, osteoporosis and others.
Unfortunately, it is extremely difficult to get enough Vitamin D from the diet. If getting more sun is not an option, taking a Vitamin D3 supplement
Bottom Line: Vitamin D is a crucial hormone in the Body and many people are deficient in it. Reversing a deficiency can have powerful health benefits.
It is Critical to Avoid a Vitamin D Deficiency
Whole Grains are BEST!
When you process the grains you remove most of the nutrients and then there’s nothing left but the bad stuff, massive amounts of easily digestible glucose.
Eating refined carbs will cause rapid spikes in blood sugar, followed by a surge of insulin in the blood which triggers fat storage and contributes to insulin resistance and various diseases like obesity and diabetes.
Bottom Line: Refined carbohydrates like processed grains are unhealthy. They are lacking in nutrients and lead to rapid spikes in blood sugar and insulin, which can cause all sorts of problems down the line.
Refined Carbohydrates Are Bad For You
The vitamins and minerals, the ones you can also get from a cheap multivitamin, are just a small part of the total amount of nutrients in foods.
Therefore, supplements… at least the supplements we have today, are NOT able to replace the nutrients you get from real foods.
Some supplements can be beneficial, especially for nutrients that are generally lacking in the diet like Vitamin D and Magnesium. But no amount of supplements will ever make up for a bad diet.
Bottom Line: It is much more important to eat real, nutritious foods than to count on supplements to provide the nutrients you need.
Supplements Can Never Fully Replace Real Foods
“Diets” are ineffective. That is a fact.
They may lead to short-term results, but as soon as you start eating junk food again you will gain the weight back. And then some.
Most people that lose a lot of weight on a diet end up gaining it back whenever they “stop” the diet.
For this reason, the only thing that can give you actual long-term results is to adopt a lifestyle change.
Bottom Line: Adopting a healthy lifestyle is the only way to ensure long term weight loss and a lifetime of improved health.
“Diets” Don’t Work, a Lifestyle Change is Necessary
As the food system has become more industrialized, the health of the population has deteriorated. During food processing, many of the beneficial nutrients in the food are removed.
Not only do they remove healthy nutrients like fiber, but they also add other very harmful ingredients like added sugar, trans fats and refined wheat.
Additionally, processed foods are loaded with all sorts of artificial chemicals that have absolutely NOT been proven safe for long term human consumption.
Basically, processed foods have less of the good stuff and a LOT more of the bad stuff.
Bottom Line: The most important thing you can do to ensure optimal health is to “eat real food. ”If it looks like it was made in a factory, don’t eat it!
Unprocessed Food is Healthiest
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 night90 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.
You will have the next 15-20 minutes to sleep
You must close your eyes and try to get into a comfortable position (at your desk)
Sleep Experiment:
Did you fall asleep?Did you dream?How do you feel now? ◦Rested?◦More Tired?
Do you think you get enough sleep each night?
Sleep Reflection Questions:
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)
Ecological Niche: In history, darkness meant death, those that slept did not go out in the dark thus did not die=Sleep protects us.
Sleep helps us recuperate and restores the breakdown of our body.
Insufficient Sleep leads to a host of problems: See Chart
A sleep disorder is a medical disorder of the sleep patterns of a person. Some sleep disorders are serious enough to interfere with normal physical, mental and emotional functioning
Sleep Disorders
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
wakefulness. What causes these low 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 Processing3. Activation Synthesis