NUTRIENTSNUTRIENTS NutrientsNutrients- substances in foods - substances in foods that your body needs in order to that your body needs in order to grow, have energy, and stay grow, have energy, and stay healthyhealthy

The 6 Nutrients:The 6 Nutrients:– CarbohydratesCarbohydrates– ProteinsProteins– FatsFats– VitaminsVitamins– MineralsMinerals– WaterWater

CarbohydratesCarbohydrates Purpose: provide energy to Purpose: provide energy to the bodythe body

Good sources: Rice, pasta, Good sources: Rice, pasta, breads, potatoes, beans breads, potatoes, beans ((complex carbscomplex carbs))ProteinsProteins

Purpose: build and repair Purpose: build and repair body cells and tissuesbody cells and tissues

Good sources: meat, dairy, Good sources: meat, dairy, eggs (eggs (complete proteinscomplete proteins))

FatsFats Purpose: energy storage, keep the Purpose: energy storage, keep the skin healthy, promote normal skin healthy, promote normal growth, and transport certain growth, and transport certain vitamins throughout the bodyvitamins throughout the body

Sources: animal products and oilsSources: animal products and oils

VitaminsVitamins Purpose: regulation of Purpose: regulation of numerous body functionsnumerous body functions

good vitamin sources good vitamin sources A and CA and C

– Fruits and vegetablesFruits and vegetables

BB– Breads and cerealsBreads and cereals

DD– MilkMilk

EE– Nuts and oilsNuts and oils

KK– Green, leafy vegetablesGreen, leafy vegetables

MineralsMinerals Purpose: strengthen bones and teeth, Purpose: strengthen bones and teeth, keep blood healthy, and keep organs keep blood healthy, and keep organs working properlyworking properly

Calcium, phosphorus, and magnesium Calcium, phosphorus, and magnesium build and renew bonesbuild and renew bones

Iron Iron is required for making red blood is required for making red blood cellscells

Potassium, sodium, and chloride Potassium, sodium, and chloride are are electrolyteselectrolytes which maintain the body’s which maintain the body’s balance of fluidsbalance of fluids

good mineral sourcesgood mineral sources Calcium and phosphorusCalcium and phosphorus

– MilkMilk

IronIron– Meat and green, leafy vegetablesMeat and green, leafy vegetables

SodiumSodium– Table saltTable salt

PotassiumPotassium– Bananas, potatoesBananas, potatoes

MagnesiumMagnesium– Green vegetablesGreen vegetables

WaterWater

Purpose: aids in digestion, Purpose: aids in digestion, transports other nutrients, transports other nutrients, removes wastes from the removes wastes from the body, and regulates body body, and regulates body temperaturetemperature

Adults are about 60% waterAdults are about 60% water

DIETDIET

Diet- Diet- all the things that all the things that you regularly eat and drinkyou regularly eat and drink

A good diet provides the A good diet provides the appropriate appropriate amount of energyamount of energy from an appropriate from an appropriate balance balance of nutrientsof nutrients

DIETDIET The amount of energy in food is The amount of energy in food is measured in measured in caloriescalories– Calories come from carbohydrates, fat, Calories come from carbohydrates, fat, and proteinand protein

Appropriate balance of nutrients:Appropriate balance of nutrients:– 55% of calories from carbohydrates55% of calories from carbohydrates– 30% of calories from fat30% of calories from fat– 15% of calories from protein15% of calories from protein

A 55-30-15 balance delivers energy A 55-30-15 balance delivers energy to the body while maintaining its to the body while maintaining its tissues and processestissues and processesMust also be sure to get enough Must also be sure to get enough vitamins and mineralsvitamins and minerals

The Food Guide The Food Guide PyramidPyramid

The pyramid is a practical The pyramid is a practical guide to achieve a properly guide to achieve a properly balanced diet balanced diet

http://www.brainpop.com/health/nutrition/nutrition/

Grains

VegetablesFruits

Oils

Milk

Meats & Beans

serving size

nutrients &

% daily values

calories

reference valuesingredients

Is it a healthy Is it a healthy choice?choice? A useful way to determine if a food A useful way to determine if a food

is “nutrient dense” by reading its is “nutrient dense” by reading its label:label:1.1. Hold up one finger for each of the Hold up one finger for each of the

following nutrients which have 10% or following nutrients which have 10% or more listed for its daily value:more listed for its daily value:

•Fiber

•Vitamin A

•Vitamin C

•Iron

•Calcium

•Protein (5 g)

2.2. Put a finger down if the food has Put a finger down if the food has 200 or more calories per serving200 or more calories per serving

3.3. If you have no fingers up, this If you have no fingers up, this is not a healthy choice. If you is not a healthy choice. If you have at least one finger still have at least one finger still up, this food is a good choice.up, this food is a good choice.

Is it a healthy Is it a healthy choice?choice?

Body WeightBody Weight Body weight is determined by the Body weight is determined by the amount of energy (calories) taken amount of energy (calories) taken in and the amount of energy burnedin and the amount of energy burned

When the number of calories taken When the number of calories taken in is the same as the number in is the same as the number burned, body weight stays the sameburned, body weight stays the same

Body WeightBody Weight

When more calories are burned than When more calories are burned than are taken in, are taken in, weight lossweight loss occurs occurs

Body WeightBody Weight

When more calories are taken in When more calories are taken in than are burned, than are burned, weight gainweight gain occurs occurs

Health Concerns with Health Concerns with Excessive Body WeightExcessive Body Weight Heart and circulatory Heart and circulatory problemsproblems

6 times more likely to develop 6 times more likely to develop heart diseaseheart disease

DiabetesDiabetes 10 times more likely to develop 10 times more likely to develop Type 2 DiabetesType 2 Diabetes

Muscular/Skeletal problemsMuscular/Skeletal problems Respiratory ProblemsRespiratory Problems

Weight ManagementWeight Management

Watch portion sizesWatch portion sizes Eat slowlyEat slowly Don’t skip mealsDon’t skip meals Choose broiled, baked, or Choose broiled, baked, or steamed over fried foodssteamed over fried foods

ExerciseExercise NO EXTREME DIETSNO EXTREME DIETS

About 2 pounds per week is healthy About 2 pounds per week is healthy weight lossweight 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 7 to 8

Jogging 5 miles an hour 8 to 10

Bicycling 12 miles an hour 8 to 10

Basketball 8 to 10

Jogging 6 miles an hour 10 to 11

Squash and handball 10 to 11

Swimming 12

Sitting Quietly 1 to 1.5

Standing Quietly 1

Office work 4

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

Riding a stationary bike, (6 mph) 6 to 6.5

Climbing stairs 6 to 6.5

Weightlifting 6 to 6.5

Volleyball (recreational) 4.4

Football (touch, vigorous) 4.5 to 5

Scrubbing floors 7.5 to 8

Badminton 7 to 7.5

Hockey 9 to 10

Table tennis 5.5 to 6

Tennis 7 to 8

Males: 24 x (weight in pounds/2.2)Males: 24 x (weight in pounds/2.2)

Females: 21.6 x (weight in Females: 21.6 x (weight in pounds/2.2)pounds/2.2)

Activity Level

Males Females

Very light 1.3 1.3

Light 1.6 1.5

Moderate 1.7 1.6

Heavy 2.1 1.9

Physical FitnessPhysical Fitness Fitness Fitness is the ability to handle is the ability to handle the physical work and play of the physical work and play of everyday lifeeveryday life

Physical fitness is not a singular Physical fitness is not a singular thing—it involves a number of thing—it involves a number of componentscomponents– To say that someone is physically fit To say that someone is physically fit is to say that he or she is is to say that he or she is conditioned in all of these areasconditioned in all of these areas

– Weakness in any of the areas Weakness in any of the areas indicates a sub-optimal fitness levelindicates a sub-optimal fitness level

Components of Components of Physical FitnessPhysical Fitness

1.1. Muscular strength- Muscular strength- the ability of the the ability of the muscles to apply a forcemuscles to apply a force– Importance- Importance- improved function in improved function in

everyday life, ability to act in everyday life, ability to act in emergency, and performance in emergency, and performance in competitive taskscompetitive tasks

2.2. Muscular endurance- Muscular endurance- how long the how long the muscles can go without tiring outmuscles can go without tiring out– Importance- Importance- improved task performance in improved task performance in

everyday life and competitioneveryday life and competition

3.3. Flexibility- Flexibility- the ability to move the the ability to move the joints freely and easilyjoints freely and easily– Importance- Importance- reduced risk of injury, reduced risk of injury,

improved performance in competitive improved performance in competitive taskstasks

Components of Components of Physical FitnessPhysical Fitness

4.4. Cardiorespiratory fitness- Cardiorespiratory fitness- how well how well the heart and lungs work together the heart and lungs work together to deliver oxygen to the bodyto deliver oxygen to the body– Importance- Importance- reduced risk of heart reduced risk of heart

disease, improved performance in disease, improved performance in everyday and competitive taskseveryday and competitive tasks

5.5. Body composition- Body composition- the proportion of the proportion of fat to lean mass on the bodyfat to lean mass on the body– Importance- Importance- reduced risk of chronic reduced risk of chronic

disease, expanded physical capabilitiesdisease, expanded physical capabilities

Adaptations to Adaptations to ExerciseExercise Adaptation- Adaptation- changes to an changes to an organism in response to its organism in response to its environmentenvironment

Exercise Exercise is physical activity is physical activity that develops fitnessthat develops fitness

Different types of exercise are Different types of exercise are necessary to improve the necessary to improve the different components of fitnessdifferent components of fitness

Adaptations to Adaptations to ExerciseExercise Muscular Strength Muscular Strength

– Resistance training Resistance training results in the results in the increase of size and/or number of increase of size and/or number of muscle fibersmuscle fibers

Muscular Endurance Muscular Endurance – High repetition, low resistanceHigh repetition, low resistance

training improves muscular training improves muscular enduranceendurance

– Through such training, the muscle Through such training, the muscle fibers become better able to fibers become better able to produce energy (aerobically) to produce energy (aerobically) to keep goingkeep going

Adaptations to Adaptations to ExerciseExercise Cardiorespiratory Fitness Cardiorespiratory Fitness

– AerobicAerobic training results in training results in increased heart strength and increased heart strength and improved oxygen delivery to cellsimproved oxygen delivery to cells

– Aerobic exercise- Aerobic exercise- nonstop, nonstop, rhythmic, vigorous activity that rhythmic, vigorous activity that increases breathing and heartbeat increases breathing and heartbeat ratesrates

– The heart is a muscle, and training The heart is a muscle, and training it results in strength gains like it results in strength gains like those of skeletal musclethose of skeletal muscle

A stronger heart can pump blood out to A stronger heart can pump blood out to the body more efficientlythe body more efficiently

Adaptations to Adaptations to ExerciseExercise

Flexibility Flexibility – Stretching improves flexibility– Enhances muscles’ ability to lengthenEnhances muscles’ ability to lengthen

Body CompositionBody Composition– Best improved through a combination of Best improved through a combination of

decreasing fat and increasing muscledecreasing fat and increasing muscle Aerobic exercise is most effective at Aerobic exercise is most effective at

burning fatburning fat Resistance training adds muscleResistance training adds muscle

Quantity and Quality Quantity and Quality of Exerciseof Exercise

FF

II

TT

TT

REQUENCY

NTENSITY

IME

YPE

Quantity and Quality Quantity and Quality of Exerciseof Exercise

For cardiorespiratory improvement:For cardiorespiratory improvement: Frequency- Frequency- how many times per weekhow many times per week

– Should be 3 to 5 days per week Intensity-Intensity- how hard you workhow hard you work

– Measured by taking pulseMeasured by taking pulse– Should be between 60 and 80% of maximum Should be between 60 and 80% of maximum

heart rateheart rate Time- Time- how long per exercise sessionhow long per exercise session

– should be 20 to 60 minutes continually, should be 20 to 60 minutes continually, depending on intensitydepending on intensity

Type- Type- what kind of exercise you are what kind of exercise you are doingdoing– should be should be aerobicaerobic

Quantity and Quality Quantity and Quality of Exerciseof Exercise

Resistance Training- Resistance Training- at least at least one set of 8 to 12 repetitions one set of 8 to 12 repetitions of 8 to 10 exercises of 8 to 10 exercises conditioning the major muscle conditioning the major muscle groups, at least two days per groups, at least two days per weekweek

May be different for athletes conditioning with heavier weights

Calculating Target Calculating Target Heart RateHeart Rate1.1. Find Find Maximum Heart RateMaximum Heart Rate

220 minus your age220 minus your age

2.2. Find lower end of range (60% of Find lower end of range (60% of Max)Max)

Max HR x .60, round any decimal upMax HR x .60, round any decimal up

3.3. Find higher end of range (80% of Find higher end of range (80% of Max)Max)

Max HR x .80, round any decimal upMax HR x .80, round any decimal up