nutrition + wellness unit 4 your active lifestyle
TRANSCRIPT
Nutrition + Wellness
Unit 4
Your Active Lifestyle
4.1—20 Terms to Know-
• Intensity• Energy Balance• Aerobic Activity• Cardio-Respiratory
Endurance• Body Composition• Strength• Target Heart Rate• Fad Diets• Sedentary• Flexibility
• Anabolic Steroid• Endurance• Physical Activity• Physical Fitness• Balance• Carbohydrate Loading• Electrolytes• Body Mass Index (BMI)• Anaerobic Activity• Coordination
1.
• Physical activity that requires oxygen as it works the heart & lungs--
1.
• Aerobic Activity
2.
• An artificial hormone used to build a more muscular body--
2.
• Anabolic Steroid
3.
• An activity in which the muscles are using oxygen faster than the heart & lungs can deliver it--
3.
• Anaerobic Activity
4.
• Being able to control the muscles & stay upright as one moves his body--
4.
• Balance
5.
• The percentage of different types of tissues in the body, such as fat, muscle & bone--
5.
• Body Composition
6.
• A calculation of body weight & height used to define underweight, healthy weight, overweight & obesity--
6.
• Body Mass Index (BMI)
7.
• A technique used by endurance athletes to trick the muscles into storing glycogen for extra energy--
7.
• Carbohydrate Loading
8.
• How well the heart & lungs can keep up with physical activity--
8.
• Cardio-respiratory endurance--
9.
• Being able to control the muscles & stay upright as one moves the body--
9.
• Coordination
10.
• Sodium, chloride & potassium working together to maintain the body’s fluid balance--
10.
• Electrolytes
11.
• The ability to keep working the muscles without becoming overly tired-
11.
• Endurance
12.
• The point at which the energy from the food eaten equals the energy used by the body-
12.
• Energy Balance
13.
• Weight loss plans that are popular for a short time & are often based on misinformation, unusual requirements & promises of immediate weight loss--
13.
• Fad Diets
14.
• The ability to move muscles & joints through a full range of motion--
14.
• Flexibility
15.
• The speed & power of movement during physical activities--
15.
• Intensity
16.
• The use of muscles to move the body--
16.
• Physical Activity
17.
• A state in which all body systems function together efficiently--
17.
• Physical Fitness
18.
• Physically inactive—Sedentary
19.
• Power to work the muscles against resistance--
19.
• Strength
20.
• The range of heartbeats per minute at which the heart muscle receives the best workout, 60-90 percent of maximum heart rate--
20.
• Target Heart Rate
4.2--
• Explain the 6 components of physical fitness:
• 1. Body composition• 2. Cardio-respiratory endurance• 3. Coordination & balance• 4. Flexibility• 5. Muscular endurance• 6. Muscular strength
1. Body Composition
• Percentage of different types of tissues in the body
• Too high a percentage of body fat leads to disease
• Everyone needs to exercise—regardless of weight or age
• Glucose is the body’s chief source of energy• After exercising consistently—notice increase in
lean body tissue & decrease in body fat• Examples: Cross-country skiing, racquetball,
soccer, aerobic exercise
2. Cardio-Respiratory Endurance-
• The body’s ability to take in adequate amount of oxygen
• Carry oxygen efficiently through the blood to body cells
• Efficiency of your lungs, heart, blood vessels
3. Coordination & Balance-
• Ability to keep your body in an upright position while standing still or moving
• *Coordination—ability to integrate the use of two or more parts of the body
4. Flexibility-
• Ability to move your joints through a full range of motion
• Joints—where two bones meet• Examples: elbows, knees, shoulders,
hips, ankles• Helps prevent injury to muscles that
control movement of the joints• Stretching exercises help increase
flexibility
5. Muscular Endurance-
• Ability to use a group of muscles over & over without becoming tired (pedaling a bicycle)
• Helps you perform physical activities comfortably• Helps you remain active for extended periods• Should work on developing all muscle groups• Examples: hiking, rowing, skating, gymnastics
6. Muscular Strength-
• Ability of the muscles to move objects• Usually measured—how much weight you can
lift• You move your body by contracting muscles• Strong muscles will allow you to move body
efficiently• Avoid some sports injuries• Develops lean muscle mass• Increasing muscle mass will raise BMR (Basal
Metabolic Rate)—burning even more calories• Example: weight training
4.2.1--
• Design a visual of the 6 components of physical fitness--
4.3--
• Describe how physical activity promotes fitness—• 1. Improved Appearance—Altering posture (position of
body when standing or sitting), movements & weight• Develop strong back & abdominal muscles• Move more gracefully• Become more agile, balanced, coordinated• Burns calories—30 minutes of moderate-intense
activities burn 200 calories• Combine exercise with low-fat diet—lose more weight• Maintain normal weight throughout life
2. Disease Prevention-
• Reduce risk of several diseases
• Osteoporosis, Coronary Heart Disease, some cancers, Diabetes Mellitus, Stroke
• Improve quality of life
• Have the energy you need for daily work & leisure activities
3. Improved Mental Outlook-
• Creates a feeling of well-being• Mentally refreshed• Improve self-control, self-esteem, body image• Greater alertness• Better school performance• Helps relieve tension• Takes your mind away from problems• Better able to cope with daily problems
4.3.1--
• Perform a variety of fitness tests--
4.4—
• Identify different types of physical activity as aerobic or anaerobic—
• A. Aerobic—(with oxygen)• Use large muscles for moderate-steady pace for long
periods• Increase heart & breathing rates to safe levels for long
periods• Should hold these raised levels for 20-60 minutes for
maximum benefits• After 20 minutes body begins using fat for energy• Ex: walking, jogging, skating, bicycling, swimming
B. Anaerobic Activities-
• Muscles are using oxygen faster than the heart & lungs can deliver it
• Use short-intense burst of energy
• Cannot be sustained long enough to increase cardio-respiratory fitness
• Can help build power & speed
• Ex: football, baseball, tennis (sprint events)
4.4.1--
• Differentiate the benefits of aerobic & anaerobic activities for the body--
4.4.2--
• Calculate individual target heart rate—• *Your heart rate is an indication of the effect
physical activity is having on your heart• Your heart rate or pulse rate is the number of
times your heart beats per minute• Find your pulse & count the beats in the wrist or
neck• (use index & middle fingers—not thumb)• Counts the beats for 15 seconds• Then multiply number of beats by four to find the
number of beats per minute
4.5--
• Describe excuses people give for being sedentary--*not moving
• Watching T.V.
• Studying
• Office work
• Driving
• Computer games
Sedentary-
• Solutions: Use energy-intensive ways of completing daily tasks
• Take the stairs instead of elevator• Swing arms when walking• Stand rather than sit• Walk• Ride a bike• Park car far away from destination
4.5.1--
• Propose solutions to obstacles which prevent active living—
• Literacy Assignments
4.6--
• Describe factors to consider when choosing physical activities—
• Develop a plan for exercise• Make it a priority• 1. Write down goals—set realistic, manageable steps• Which activities will improve areas of interest to you• Write down accomplishments• See a fitness counselor to start correctly• Decide when & how long you will exercise• Use a buddy system for safety & support
Choosing Physical Activities-
• 2. Enjoyable Activities-• Should be fun—not a chore• Keep activities varied—to avoid boredom• Choose activities that focus on different muscle groups• 3. Convenient Exercise Schedule-• Choose a convenient time to exercise• Form a habit—same time of day• Exercise at least 3 times a week• 4. Knowledge of personal fitness level-• Begin slowly• Too much increases risk of fatigue, injury, pain (tempts
you to quit)
4.6.1--
• Analyze appropriate physical activities for individuals--
4.7--
• Summarize ways to fit physical activity into daily life—
• Set goals to improve weak areas• As physical fitness increases—heart rate
declines• Results in slower heartbeat—is able to work
more efficiently• Pumps more blood with each beat• Puts less strain on the heart muscles• Lowers blood pressure
4.7.1--
• Compile a list of individual activities, exercise classes or team sports—
• Aerobics• Archery• Badminton• Basketball• Bean Bags• Biking• Bowling• Boxing
• Canoeing• Croquet• Dance• Darts• Exercise Videos• Fishing• Football• Golf• Gymnastics• Handball• Hiking• Hockey
• Volleyball• Walking• Weight Lifting• 4-Wheelers• Wrestling• Baseball• Balance-Movement• Horseback Riding• Cricket• La Crossee• Rugby
• Water Polo• Billiards• Musical Chairs• Dodge ball• Cheerleading • Ball Room Dancing• Wii• Square Dancing• Hula Hoops• Jump Rope• Karate
• Kick Ball• Paint-Ball• Ping-Pong• Racquetball• Rowing • Running• Sack Races• Shuffleboard• Skating
• Skiing• Squash• Soccer • Softball• Swimming• Table Tennis• Tennis• Tetherball • Toss Games• Tug-of-War
4.7.2--
• Develop & implement a personal plan for physical activity using the F.I.T. formula (Frequency, Intensity & Time)
• A. Frequency—How often you exercise
• B. Intensity—How hard you exercise
• C. Time—How much time you spend exercising
4.7.3--
• Use a pedometer to compute-calculate average steps walked daily—
• We will walk using a pedometer
4.8--
• Identify ways to keep physical activity safe & healthy—
• Wear protective gear for specific activities• 1. Warm Up--Stretch before exercising—ease
into activity• 2. Working Out—Doing too much too soon
causes sleeplessness & sore muscles• 3. Cooling Down—Body needs to slow down
gradually, not come to a sudden stop
4.8.1--
• Investigate ways to prevent injuries & check progress--
4.9--
• Describe how physical activity affects nutrient needs—
• 1. Basal Metabolism—• Amount of energy to support operations of
internal body systems except digestion• Keeps body alive when you are sleeping• Energy to breathe, circulate blood, maintain
nerve activity, make new cells, maintain body temperature & secrete hormones
BMR
• Basal Metabolic Rate—• The rate at which the body uses energy for
basal metabolism• *Women—require 0.4 calorie per pound of
body weight per hour• *Men—require 0.5 calorie per pound of
body weight per hour• Basal energy needs per hour times 24
hours=basal energy needs per day
What affects BMR?
• 1.Body Composition (% of different tissues in the body—fat, muscle, bone)
• Body structure
• Gender
• Temperature—outside & inside the body
• Tends to decline with age
• Low calorie diet lowers BMR
2. Physical Activity-
• Calories used per hour times hours of activity= energy expanded
3. Thermic Effect of Food-
• Energy required to complete the processes of digestion, absorption, metabolism
• The energy required to extract the energy from food
4.9.1--
• Plan menus that help fuel the body before competition using MyPyramid.gov--
4.10--
• Discuss food & beverage strategies for peak performance—
• The desire for peak performance has led athletes to seek a winning edge through their diet
• Athletes need to consume more calories• 50-60% of athletes diet should come from
Carbohydrates• 30% should come from Fat• 10-15% should come from Protein
Peak Performance-
• Athletes need a variety of Vitamins & Minerals
• Dried fruits are concentrated energy• High energy yogurt shakes• Dehydration can impair performance• Sweating during moderate exercise cause
1 quart water loss per hour• Athletes can lose 4-6 pounds of water
weight during a sports event
Peak Performance-
• 2 hours before event—3 cups of water• 10-15 minutes before event—1-2 cups water• 10-15 minute intervals during event—1/2 -1 cup
water• After event—2 cups water for every pound of
body weight loss• Cold water helps lower body temperature &
empties from the stomach more quickly than any other fluid
• Athletes can benefit from a sports drink that contains Sodium, Chloride & Potassium
Peak Performance-
• Heavy meals before competition should be avoided—they require too much energy to digest
• A high-Carbohydrate meal within 3-4 hours before competition is recommended
• Choose: Bread, rice cakes, potatoes, juices• Male athletes need 3,000 calories per day• Female athletes need 2,200 calories per day
4.10.1--
• Predict effects of different fluids & foods on energy levels & body performance--
4.11-
• Distinguish between sports nutrition facts & myths-
4.11.1--
• Chart effects of anabolic steroids & other supplements on current & future health—
• A. Anabolic steroids—Artificial hormones used to build a more muscular body—tissue building—are a synthetic version of the male sex hormone—testosterone
• Both males & females have been known to use these steroids to build muscles, look better, excel in sports—even brief use of it can have harmful effects on a growing body
B. Supplements-
• Concentrated source of a nutrient in pill, liquid or powder form
• They do not offer the range of nutritional benefits provided by food sources of nutrients
4.12--
• Explain why suggested body weight varies for individuals—
• Depends on bone structure & build
4.12.1--
• Determine suggested body weight for individuals—
• Height & Weight Chart
• Measure your body fat
4.12.2--
• Compare & contrast methods of measuring body composition including: BMI, bioelectrical impedance, skin fold test & hydrostatic weighing--
4.12.3--
• Utilize the body fat analyzer to determine body composition--
4.13--
• Describe healthy ways to achieve & maintain appropriate body weight—
• Is not the same for everyone• Equating the amount of energy you take in
with the amount of energy you use• Calories in= calories out• Might not be the image given by the media• It is weight at which your body fat is an
appropriate proportion to your lean tissue
4.13.1--
• Analyze healthy weight loss & weight gain strategies—
• 1. Changing poor eating habits
• 2. controlling energy intake
• 3. Increasing physical activity
Control calorie intake--
• Choose low-fat foods instead of high-fat foods
• Eat more vegetables & whole grain foods
• Choose fresh fruit instead of junk food
• Choose baked, broiled, steamed foods instead of fried
• Substitute low-calorie foods in recipes
4.14--
• Identify careers related to exercise & fitness—
• Registered Dietitian• Business Dietitian • Clinical Dietitian• Community Dietitian• Consultant Dietitian• Educator Dietitian• Fitness Instructor• Health & Fitness
Directors• Nutritionist
• Management Dietitian• Research Dietitian• Dietetic Technician• Corporate Fitness
Specialist• Exercise Leaders• Ergonomics Specialist• Exercise Physiologist• Exercise Test
Technologist• Health Enhancement
Instructor
4.14.1--
• Research careers related to exercise & fitness--