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Unit 2: Health & Your BodyChapter 6: Physical Fitness for LifeChapter Key Points:Benefits of physical activityHow to develop an exercise programDangers of overtrainingAvoidance & treatment of sports injuriesEffects of dietary supplementsImportance of getting enough sleepSection 1: Physical Fitness and Your HealthPurpose of this section is to learn about the many aspects of physical fitness, as well as the many benefits of being physically fit.Physical Benefits of Being Physically ActiveHeart and lungs get strongerRegulates cholesterolBuilds muscular strength and enduranceImproves flexibility, which helps prevent injuriesMetabolic rate is increasedMore calories burnedMental BenefitsReduces anxietyReduces depressionIncreases self-confidenceImproves self-imageSocial BenefitsExercise can be a great way to meet people and communicate with others.Five Components of Health-Related FitnessMuscular StrengthMuscular EnduranceCardiorespiratory EnduranceFlexibilityBody CompositionSix Components of Skill-Related FitnessCoordinationBalanceAgilityPowerSpeedReaction timeQuizWhat are some diseases that are more likely to occur in people who lead a sedentary lifestyle?

Why is maintaining good flexibility important?Section 2: Planning Your Fitness ProgramWhat are some types of fitness activities you could participate in?

** REMEMBER THE COMPONENTS OF FITNESS**Getting Started with Your Fitness ProgramBefore you start any exercise program, there are many things you should consider:Do you have any health concerns, such as diabetes or asthma?Are you healthy enough to start a program?What types of activities do you enjoy?How much will your planned activities cost?Designing a Fitness ProgramDetermine your Resting Heart Rate (RHR)Calculate your target heart rate zone220-your age x .6 and .85Assess your fitnessSet your fitness goalsKeep track of your progressAnaerobic vs. AerobicWhat is the difference?

What activities would be associated with both?Getting FITTFrequency

Intensity

Time

TypeUse the FITT Formula to Develop your Health-Related FitnessCardiorespiratory Endurance

Muscular Strength

Muscular Endurance

Flexibility

ActivityDevelop Your Fitness Plan Work SheetQuizName two examples of Aerobic exercise & two example of Anaerobic exercise.

What is the formula for finding your Target Heart Rate Zone?

What does FITT stand for?

Section 3: Exercising the Safe WayWhy is safety important while exercising?

See Bench Press Accident clip

How could this have been avoided?Beliefs vs. RealitySee pg 139, Identifying PreconceptionsGet ConditionedConditioning is an exercise program that promotes cardiorespiratory and muscular endurance.

Developed through the Progressive Overload Principle

Physical demands or overload placed on the body will caused the body to develop in response to overload.Overload must be increased over time graduallyWarm Up and Cool DownAlways, always, warm upIncreases blood flow to muscles, stretches your muscles and ligaments, and increases your heart rate.Helps in the prevention of injuriesAll-over sweat is usually a sign that you have warmed up enough

Always, always, cool downSpend 5-10 minutes at a pace slower than your workoutHelps prevent next-day stiffness and prevent injuriesStretchAlways stretch before and after your workoutStudies show that stretching BEFORE a workout without proper warm-up is not beneficial and can actually be detrimentalStretching regularly and properly will help you avoid injury

Always stretch slowly, dont bounce

Increases overall flexibility which aids all aspects of your health and skill-related fitnessAvoid DehydrationThe state in which the body has lost more water than has been taken in.

Proper hydration ensures that your blood volume is maintained so that circulation and sweating can continue at a normal level.Good circulation helps maintain correct body temperature and minimizes stress on the heart

When should you stop all physical activity?Avoid OvertrainingWhat is it? -- Overtraining is caused by exceeding the recommendations of the FITT Formula training too much, too intensely, or too quickly for your abilities.

Many negative effects, which can be long-term.Can you name any?

Always schedule rest periods during a workout and after a workout.

Recovery from overtraining takes weeks to months to years.Signs of OvertrainingFeelings of chronic fatigueGetting injured easilyFeelings of irritability and depressionDehydrationLoss of interest in working outLoss of appetite and loss of weightIncreased resting heart rate (RHR). Why?Poor athletic performance or school performanceLoss of menstrual period in femalesAvoid Overuse InjuriesRepetitive activity causes stress to bones, ligaments, tendons, and muscles.

Small, repetitive injuries to the tissue caused swelling and release substances that damage the tissue.

Results in chronic injury

What are some overuse injuries?Choose the Correct Equipment and ClothingWear comfortable clothingDress for the weather and exercise intensityAlways wear safety equipment, and wear it correctlyChoose shoes that are made for your activityMake sure can be seenObey laws, regulations, and warning signsTreat Minor Sports InjuriesRICE technique

R RestI IceC CompressionE Elevate

Supplements, Drugs, and Athletic PerformanceWhat is a dietary supplement?Any product taken by mouth that can contain a dietary ingredient and that is labeled as a dietary supplement.

Not regulated by the Food and Drug Administration (FDA)Anabolic SteroidsSynthetic version of the male hormone testosterone that are used to promote muscle development.

Can cause serious health problems in both males and females.

What are some of the health problems caused for females? Males? Both?

Estimated that over a million male and female athletes use steroids6-11% of high school athletes use steroids.QuizIdentify the term for a state in which the body has lost more water than has taken in.

Define Overtraining.

Identify three ways to prevent sports injuries.

Name one supplement ingredient or drug abused by teens.Section 4: SleepA recent poll conducted by the National Sleep Foundation, Sleep in America, found that 75% of adults in the United States experience sleep problemsWhat is Sleep and Why Do We Need it?Sleep Deprivation: is a lack of sleep.

People who are sleep deprived for long periods of time have the following problems:Stress-related problemsIncreased risk for getting sickIncreased risk for dangerous accidentsTeens and SleepTeens need more sleep than their parents. Why?

How much sleep do teens need?The Stages of SleepNREM (Non-rapid eye movement) vs. REM (Rapid eye movement)We begin with NREM Body recovers from the days stressors during this part of sleep. The brain is at its lowest brain activity.We begin REM sleep about 1.5 hours into sleeping this is when we dream.During the night the body goes alternates between NREM and REM sleep

Insomnia and Other Sleep DisordersInsomnia Inability to sleep, even if one is physically exhausted.

Sleep Apnea Serious sleeping disorder is which there are interruptions in normal breathing patterns during sleep.Homework Chapter 6 ReviewComplete the following Key termsSection 1Section 2Section 3Section 4

*****Turn in at the end of hour*****

Chapter 7: Nutrition for LifePurpose of this chapter Learn about the 6 classes of nutrientsFunctions of each type of nutrientNutritional value of foodsImportance of a healthful dietHow to plan a healthy dietSection 1: Carbohydrates, Fats, and ProteinsNutrition The science or study of food and the way in which the body uses food.Nutrients Substances in food that provide energy or help form body tissues and are necessary for life and growth

Six Classes of NutrientsCarbohydratesFatsProteinsVitaminsMineralsWaterCarbohydratesSimple vs. Complex

Sugars Simple CarbsStarches Complex CarbsGlycogen Storage of CarbsFiber Complex CarbsFatsSaturated fats lead to weight gain and can increase your blood cholesterol levels and risk of heart diseaseContain single bonds between carbon atomsMade up of saturated fatty acidsMost are solid at room temperatureExamples.whole milk, meat, butter, ice cream

FatsUnsaturated FatsContain one or more double bonds between carbon atomsMade up of unsaturated fatty acidsMost are liquid at room temperatureExamples.olive oil, vegetable oil, peanut oil, seafood

Trans fats are unsaturated fatty acids that are formed when oils are pressed into margarine and shortening

FatsCholesterolFound in all human and animal tissuesNeeded to make Vitamin D, cell membranes, certain hormones, and bile (a substance that aids digestion).Produced naturally in the body but also comes from foods we eat.Found in meat, fish, poultry, eggs, and dairy productsTwo typesLow-density lipoprotein (LDL)High-density lipoprotein (HDL)

Low-density Lipoprotein (LDL)Brings cholesterol to the body cells.

When LDL levels in our blood gets too high, deposits called plaque (PLAK) form on the walls of blood vessels.Can block blood flow to the heart.Lack of flow starves the heart of oxygen, causing a heart attack

Therefore, LDL is know as bad cholesterol.High-density Lipoprotein (HDL)Carries cholesterol back to the liver, where it is removed from blood.

High levels of HDL called good cholesterol are linked to a reduced risk of developing heart disease.Fat FactsToo little dietary fat can lead to a fatty-acid deficiency, but eating too much of the wrong types of fats (saturated & LDL) can raise blood cholesterol levels.Fat in your adipose tissue cushions your bodys organs and helps keep your body temperature stable.Fat is needed to regulate body systems, as well as the creation and release of hormones.Fats add to the taste and texture of food and help you feel full for several hours after you have eaten.ProteinsMuscles, skin, hair and nails are made up of mostly proteins.Proteins help build new cells and repair existing ones.Needed to form hormones, enzymes, antibodies, and other important molecules.Made up of chains of molecules called Amino AcidsThere are 20 different amino acids that make up body proteins, some are essential and some non-essential.9 of these 20 can not be made in our bodiesEssential vs. Non-essential Amino Acids (proteins).Essential 9 amino acids that can not be produced by the body and must be eaten in your diet.

Non-essential the other 11 amino acids that can be made by the body.Section 2: Vitamins, Minerals, and WaterCarbs, protein, and fat alone can not keep you alive and healthy.

You also need the right proportions of vitamins, minerals, and water.

Vitamins, minerals, and water do not provide energy, but are needed for the body to function properly.VitaminsVitamins are a class of nutrients that contain carbon and are needed in small amounts to maintain health and allow growth.

Sometimes added to foods that are low in certain vitamins.Cereals are sometimes fortified meaning vitamins are added

Vitamins are classified by whether or not they dissolve in fat (fat-soluble) or water (water-soluble).Fat-Soluble VitaminsVitamin A Keeps eyes and skin healthy; needed for growth and strong bones and teethD Promotes absorption of calcium and phosphorus in the intestine; needed for strong bones and teethE -- Protects cell membranes from damage by reactive oxygen (free radicals)..which cause cancer!K Aids in blood clotting

Can be stored in fat tissue and remain in the body for a long timeWater-Soluble VitaminsEight B vitamins (( B1, B2, B3, B5, B6, B12, Folate (Folic Acid) and Biotin)) and vitamin C.

Are not stored in the body very well.

B vitamins are needed to release energy from carbs, proteins, and fat.

Vitamin C is an antioxidant a substance that is about to protect body structures from free radicals.MineralsMinerals are a class of nutrients that are chemical elements that are needed for certain processes, such as enzyme activity and bone formation

More than 20 minerals are essential in small amounts to maintain good health.Water60% of the human body is water!

Water is essential because it is necessary for almost every function that keeps you alive.

Minimum of 8 glasses a day!!! (thats 8, 8 ounce glasses).Three Reasons Why Water is ImportantIt transports nutrients and oxygen through the body and helps to get rid of wastes from the body.

It provides the proper environment for the bodys chemical reactions to occur.

It helps regulate body temperature.VideoNutrients: Their InteractionsActivity/HomeworkComplete Vitamin & Mineral WorksheetWrite down what the vitamin or mineral doesWrite down at least 3 food sources for each vitamin and mineralSection 3: Meeting Your Nutritional NeedsHow much of each nutrient do you need?

Recommended Daily Allowances (RDAs) are the recommended nutrient intakes that will meet the needs of almost all healthy people.

RDAs are not exact for each individual but are meant to guide individuals for correct nutrient intake.Food Labels: The Nutrition FactsServing SizeCaloriesDaily ValuesTotal FatCholesterolSodiumCarbohydratesProteinVitamins & MineralsServings Per DayGrains6 ounces per day a slice of bread is one ounceVegetables2.5 cups per dayFruits2 cups per day one small apple (tennis ball) or one large bananaMilk3 cups per day a pint of milk is one cupMeat & Beans5.5 ounces every day meat the size of a deck of cards is 3 ouncesOilsUse sparingly, especially those that are solid (margerine, shortening)

HomeworkComplete Chapter 7 Review (pg 184)Using Key TermsSection 1Section 2Section 3Section 4You do not have to do the critical thinking questions!Chapter 8: Weight Management and Eating BehaviorsPurpose of this chapter:Learn what influences our eating habits;Balance between food intake and physical activity;Ways to healthfully manage weight for a lifetimeLearn the dangers of eating disorders, obesity, digestive disorders, and ways to reduce chances of food-borne illnessesSection 1: Food & Your Body WeightWhy do you eat?Hunger the bodys physical response to the need for food

Are you really hungry?Appetite is a desire rather than a need, to eat certain types of foods.What Foods Do You Choose?Factors that lead to the amount and type of food you choose to eat.Smell and taste of foodMoodFamily traditions and backgroundSocial occasionsReligious traditionsHealth concernsAdvertisingCost and availabilityFood Provides EnergyHow much energy do you need?

Basil Metabolic Rate (BMR) The rate at which your body uses energy to stay alive when you are in a rested, fasting state, such as just after you wake up in the morning.BMR is different for each individual.VideoJunk Food WarsSection 2: Maintaining a Healthy WeightWhy do you weigh what you weigh?Heredity whether you gain or lose weight easily is in large part due to heredity

Body composition Measure of the proportion of body weight that is made up of fat tissue compared to bone and muscle (lean tissue).Dangerous Weight-Loss PracticesFad Diets Can you name any? See pg 200

Diet Pills

Surgery

What should you do if you want to reduce your weight in a healthy manner?Section 3: Eating DisordersWhat are eating disorders?Conditions that involve an unhealthy degree of concern about body weight and shape that may lead to efforts to control weight by unhealthy means.

Body Image How you see and feel about your appearance and how comfortable you are with your body.

Healthy Body Image Means you accept your body and your appearance; You also listen to your body and make changes accordingly.Common Eating DisordersAnorexia nervosa Self-starvation

Bulimia nervosa Repeatedly eating large amounts of food and then vomiting or using laxatives to rid the body of the food.

Bingeing or binge eating Eating large amounts of food in one sitting; sometimes followed by purging

Purging Vomiting or misusing laxatives to rid the body of food.Getting HelpIf you or anyone you know may be suffering from any of the aforementioned eating disorders please get help.Seek help from a professional psychologist or nutritionist.If it is your friend or someone else seek out a trusted adult or contact an agency that provides help to these individuals.VideoDiet and Disease in Modern SocietyActivity/HomeworkChapter 8 Review Pg 212Key termsSection 1Section 2Section 3

**** Do not do Critical Thinking Questions ****