Transcript Fitness & Nutrition Notes

NUTRIENTS
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Nutrients- substances in foods that your
body needs in order to grow, have
energy, and stay healthy
The 6 Nutrients:
– Carbohydrates
– Proteins
– Fats
– Vitamins
– Minerals
– Water
Carbohydrates
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Purpose: provide energy to the body
Good sources: Rice, pasta, breads,
potatoes, beans (complex carbs)
Proteins
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Purpose: build and repair body cells
and tissues
Good sources: meat, dairy, eggs
(complete proteins)
Fats
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Purpose: energy storage, keep the skin
healthy, promote normal growth, and
transport certain vitamins throughout the
body
Sources: animal products and oils
Vitamins
Purpose: regulation of numerous body
functions
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good vitamin sources
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A and C
– Fruits and vegetables
B
– Breads and cereals
D
– Milk
E
– Nuts and oils
K
– Green, leafy vegetables
Minerals
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Purpose: strengthen bones and teeth, keep
blood healthy, and keep organs working
properly
Calcium, phosphorus, and magnesium build
and renew bones
Iron is required for making red blood cells
Potassium, sodium, and chloride are
electrolytes which maintain the body’s balance
of fluids
good mineral sources
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Calcium and phosphorus
– Milk
Iron
– Meat and green, leafy vegetables
Sodium
– Table salt
Potassium
– Bananas, potatoes
Magnesium
– Green vegetables
Water
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Purpose: aids in digestion, transports
other nutrients, removes wastes from
the body, and regulates body
temperature
Adults are about 60% water
DIET
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Diet- all the things that you regularly
eat and drink
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A good diet provides the appropriate
amount of energy from an
appropriate balance of nutrients
DIET
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The amount of energy in food is measured in
calories
– Calories come from carbohydrates, fat, and protein
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Appropriate balance of nutrients:
– 55% of calories from carbohydrates
– 30% of calories from fat
– 15% of calories from protein
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A 55-30-15 balance delivers energy to the body
while maintaining its tissues and processes
Must also be sure to get enough vitamins and
minerals
The Food Guide Pyramid
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The pyramid is a practical guide to
achieve a properly balanced diet
http://www.brainpop.com/health/nutrition/nutrition/
Grains
Meats & Beans
Milk
Vegetables
Fruits
Oils
serving size
calories
nutrients &
% daily values
reference values
ingredients
Is it a healthy choice?
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A useful way to determine if a food is
“nutrient dense” by reading its label:
1. Hold up one finger for each of the
following nutrients which have 10% or
more listed for its daily value:
•Fiber
•Iron
•Vitamin A
•Calcium
•Vitamin C
•Protein (5 g)
Is it a healthy choice?
2. Put a finger down if the food has 200
or more calories per serving
3. If you have no fingers up, this is not a
healthy choice. If you have at least
one finger still up, this food is a good
choice.
Body Weight
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Body weight is determined by the amount of
energy (calories) taken in and the amount of
energy burned
When the number of calories taken in is the
same as the number burned, body weight stays
the same
Body Weight
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When more calories are burned than are taken
in, weight loss occurs
Body Weight
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When more calories are taken in than are
burned, weight gain occurs
Health Concerns with
Excessive Body Weight
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Heart and circulatory problems
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Diabetes
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6 times more likely to develop heart disease
10 times more likely to develop Type 2
Diabetes
Muscular/Skeletal problems
Respiratory Problems
Weight Management
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Watch portion sizes
Eat slowly
Don’t skip meals
Choose broiled, baked, or steamed over
fried foods
Exercise
NO EXTREME DIETS
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About 2 pounds per week is healthy weight loss
Activity
Calories burned per minute
Standing
2 to 2.5
Walking 2 miles an hour
2.5 to 4
Bicycling 5 miles an hour
2.5 to 4
Walking 3 miles an hour
4 to 5
Bicycling 6 miles an hour
4 to 5
Walking 4 miles an hour
5 to 6
Bicycling 10 miles an hour
6 to 7
Skating
6 to 7
Walking briskly 5 miles an hour
Cleaning house
4
Playing golf
4
Gardening
6 to 6.5
Dancing
6 to 6.5
Swimming
9 to 9.5
Jumping rope
11.5
High intensity, low-impact aerobics
9 to 9.5
Walking on a treadmill, (3.5 mph)
5 to 5.5
7 to 8
Riding a stationary bike, (6 mph)
6 to 6.5
Jogging 5 miles an hour
8 to 10
Climbing stairs
6 to 6.5
Bicycling 12 miles an hour
8 to 10
Weightlifting
6 to 6.5
Basketball
8 to 10
Volleyball (recreational)
4.4
Jogging 6 miles an hour
10 to 11
Football (touch, vigorous)
4.5 to 5
Squash and handball
10 to 11
Scrubbing floors
7.5 to 8
Swimming
12
Badminton
7 to 7.5
Sitting Quietly
1 to 1.5
Hockey
9 to 10
Standing Quietly
1
Table tennis
5.5 to 6
Office work
4
Tennis
7 to 8
Males: 24 x (weight in pounds/2.2)
Females: 21.6 x (weight in pounds/2.2)
Activity
Level
Very light
Light
Moderate
Heavy
Males
Females
1.3
1.6
1.7
2.1
1.3
1.5
1.6
1.9
Physical Fitness
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Fitness is the ability to handle the
physical work and play of everyday life
Physical fitness is not a singular thing—it
involves a number of components
– To say that someone is physically fit is to say
that he or she is conditioned in all of these
areas
– Weakness in any of the areas indicates a suboptimal fitness level
Components of Physical
Fitness
1.
Muscular strength- the ability of the muscles
to apply a force
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2.
ability to act in emergency, and performance in
competitive tasks
Muscular endurance- how long the muscles
can go without tiring out
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3.
Importance- improved function in everyday life,
Importance- improved task performance in
everyday life and competition
Flexibility- the ability to move the joints
freely and easily
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Importance- reduced risk of injury, improved
performance in competitive tasks
Components of Physical
Fitness
4.
Cardiorespiratory fitness- how well
the heart and lungs work together to
deliver oxygen to the body
– Importance- reduced risk of heart disease,
improved performance in everyday and
competitive tasks
5.
Body composition- the proportion of
fat to lean mass on the body
– Importance- reduced risk of chronic disease,
expanded physical capabilities
Adaptations to Exercise
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Adaptation- changes to an organism in
response to its environment
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Exercise is physical activity that
develops fitness
 Different types of exercise are
necessary to improve the different
components of fitness
Adaptations to Exercise
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Muscular Strength
– Resistance training results in the increase
of size and/or number of muscle fibers
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Muscular Endurance
– High repetition, low resistance training
improves muscular endurance
– Through such training, the muscle fibers
become better able to produce energy
(aerobically) to keep going
Adaptations to Exercise
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Cardiorespiratory Fitness
– Aerobic training results in increased heart
strength and improved oxygen delivery to
cells
– Aerobic exercise- nonstop, rhythmic,
vigorous activity that increases breathing
and heartbeat rates
– The heart is a muscle, and training it results
in strength gains like those of skeletal
muscle
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A stronger heart can pump blood out to the body
more efficiently
Adaptations to Exercise
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Flexibility
– Stretching improves flexibility
– Enhances muscles’ ability to lengthen
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Body Composition
– Best improved through a combination of
decreasing fat and increasing muscle
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Aerobic exercise is most effective at burning fat
Resistance training adds muscle
Quantity and Quality of
Exercise
F REQUENCY
INTENSITY
TIME
TYPE
Quantity and Quality of
Exercise
For cardiorespiratory improvement:
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Frequency- how many times per week
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Intensity- how hard you work
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Measured by taking pulse
Should be between 60 and 80% of maximum heart
rate
Time- how long per exercise session
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Should be 3 to 5 days per week
should be 20 to 60 minutes continually, depending
on intensity
Type- what kind of exercise you are doing
–
should be aerobic
Quantity and Quality of
Exercise
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Resistance Training- at least one set
of 8 to 12 repetitions of 8 to 10 exercises
conditioning the major muscle groups, at
least two days per week
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May be different for athletes conditioning with
heavier weights
Calculating Target Heart
Rate
1.
Find Maximum Heart Rate
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2.
Find lower end of range (60% of
Max)
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3.
220 minus your age
Max HR x .60, round any decimal up
Find higher end of range (80% of
Max)
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Max HR x .80, round any decimal up