nutrition + wellness unit 4 your active lifestyle

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Nutrition + Wellness Unit 4 Your Active Lifestyle

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Page 1: Nutrition + Wellness Unit 4 Your Active Lifestyle

Nutrition + Wellness

Unit 4

Your Active Lifestyle

Page 2: 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

Page 3: Nutrition + Wellness Unit 4 Your Active Lifestyle

1.

• Physical activity that requires oxygen as it works the heart & lungs--

Page 4: Nutrition + Wellness Unit 4 Your Active Lifestyle

1.

• Aerobic Activity

Page 5: Nutrition + Wellness Unit 4 Your Active Lifestyle

2.

• An artificial hormone used to build a more muscular body--

Page 6: Nutrition + Wellness Unit 4 Your Active Lifestyle

2.

• Anabolic Steroid

Page 7: Nutrition + Wellness Unit 4 Your Active Lifestyle

3.

• An activity in which the muscles are using oxygen faster than the heart & lungs can deliver it--

Page 8: Nutrition + Wellness Unit 4 Your Active Lifestyle

3.

• Anaerobic Activity

Page 9: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.

• Being able to control the muscles & stay upright as one moves his body--

Page 10: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.

• Balance

Page 11: Nutrition + Wellness Unit 4 Your Active Lifestyle

5.

• The percentage of different types of tissues in the body, such as fat, muscle & bone--

Page 12: Nutrition + Wellness Unit 4 Your Active Lifestyle

5.

• Body Composition

Page 13: Nutrition + Wellness Unit 4 Your Active Lifestyle

6.

• A calculation of body weight & height used to define underweight, healthy weight, overweight & obesity--

Page 14: Nutrition + Wellness Unit 4 Your Active Lifestyle

6.

• Body Mass Index (BMI)

Page 15: Nutrition + Wellness Unit 4 Your Active Lifestyle

7.

• A technique used by endurance athletes to trick the muscles into storing glycogen for extra energy--

Page 16: Nutrition + Wellness Unit 4 Your Active Lifestyle

7.

• Carbohydrate Loading

Page 17: Nutrition + Wellness Unit 4 Your Active Lifestyle

8.

• How well the heart & lungs can keep up with physical activity--

Page 18: Nutrition + Wellness Unit 4 Your Active Lifestyle

8.

• Cardio-respiratory endurance--

Page 19: Nutrition + Wellness Unit 4 Your Active Lifestyle

9.

• Being able to control the muscles & stay upright as one moves the body--

Page 20: Nutrition + Wellness Unit 4 Your Active Lifestyle

9.

• Coordination

Page 21: Nutrition + Wellness Unit 4 Your Active Lifestyle

10.

• Sodium, chloride & potassium working together to maintain the body’s fluid balance--

Page 22: Nutrition + Wellness Unit 4 Your Active Lifestyle

10.

• Electrolytes

Page 23: Nutrition + Wellness Unit 4 Your Active Lifestyle

11.

• The ability to keep working the muscles without becoming overly tired-

Page 24: Nutrition + Wellness Unit 4 Your Active Lifestyle

11.

• Endurance

Page 25: Nutrition + Wellness Unit 4 Your Active Lifestyle

12.

• The point at which the energy from the food eaten equals the energy used by the body-

Page 26: Nutrition + Wellness Unit 4 Your Active Lifestyle

12.

• Energy Balance

Page 27: Nutrition + Wellness Unit 4 Your Active Lifestyle

13.

• Weight loss plans that are popular for a short time & are often based on misinformation, unusual requirements & promises of immediate weight loss--

Page 28: Nutrition + Wellness Unit 4 Your Active Lifestyle

13.

• Fad Diets

Page 29: Nutrition + Wellness Unit 4 Your Active Lifestyle

14.

• The ability to move muscles & joints through a full range of motion--

Page 30: Nutrition + Wellness Unit 4 Your Active Lifestyle

14.

• Flexibility

Page 31: Nutrition + Wellness Unit 4 Your Active Lifestyle

15.

• The speed & power of movement during physical activities--

Page 32: Nutrition + Wellness Unit 4 Your Active Lifestyle

15.

• Intensity

Page 33: Nutrition + Wellness Unit 4 Your Active Lifestyle

16.

• The use of muscles to move the body--

Page 34: Nutrition + Wellness Unit 4 Your Active Lifestyle

16.

• Physical Activity

Page 35: Nutrition + Wellness Unit 4 Your Active Lifestyle

17.

• A state in which all body systems function together efficiently--

Page 36: Nutrition + Wellness Unit 4 Your Active Lifestyle

17.

• Physical Fitness

Page 37: Nutrition + Wellness Unit 4 Your Active Lifestyle

18.

• Physically inactive—Sedentary

Page 38: Nutrition + Wellness Unit 4 Your Active Lifestyle

19.

• Power to work the muscles against resistance--

Page 39: Nutrition + Wellness Unit 4 Your Active Lifestyle

19.

• Strength

Page 40: Nutrition + Wellness Unit 4 Your Active Lifestyle

20.

• The range of heartbeats per minute at which the heart muscle receives the best workout, 60-90 percent of maximum heart rate--

Page 41: Nutrition + Wellness Unit 4 Your Active Lifestyle

20.

• Target Heart Rate

Page 42: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 43: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 44: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 45: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 46: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 47: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 48: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 49: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.2.1--

• Design a visual of the 6 components of physical fitness--

Page 50: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 51: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 52: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 53: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.3.1--

• Perform a variety of fitness tests--

Page 54: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 55: Nutrition + Wellness Unit 4 Your Active Lifestyle

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)

Page 56: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.4.1--

• Differentiate the benefits of aerobic & anaerobic activities for the body--

Page 57: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 58: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.5--

• Describe excuses people give for being sedentary--*not moving

• Watching T.V.

• Studying

• Office work

• Driving

• Computer games

Page 59: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 60: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.5.1--

• Propose solutions to obstacles which prevent active living—

• Literacy Assignments

Page 61: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 62: Nutrition + Wellness Unit 4 Your Active Lifestyle

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)

Page 63: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.6.1--

• Analyze appropriate physical activities for individuals--

Page 64: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 65: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 66: Nutrition + Wellness Unit 4 Your Active Lifestyle

• 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

Page 67: Nutrition + Wellness Unit 4 Your Active Lifestyle

• 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

Page 68: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 69: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.7.3--

• Use a pedometer to compute-calculate average steps walked daily—

• We will walk using a pedometer

Page 70: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 71: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.8.1--

• Investigate ways to prevent injuries & check progress--

Page 72: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 73: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 74: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 75: Nutrition + Wellness Unit 4 Your Active Lifestyle

2. Physical Activity-

• Calories used per hour times hours of activity= energy expanded

Page 76: Nutrition + Wellness Unit 4 Your Active Lifestyle

3. Thermic Effect of Food-

• Energy required to complete the processes of digestion, absorption, metabolism

• The energy required to extract the energy from food

Page 77: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.9.1--

• Plan menus that help fuel the body before competition using MyPyramid.gov--

Page 78: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 79: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 80: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 81: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 82: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.10.1--

• Predict effects of different fluids & foods on energy levels & body performance--

Page 83: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.11-

• Distinguish between sports nutrition facts & myths-

Page 84: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 85: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 86: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.12--

• Explain why suggested body weight varies for individuals—

• Depends on bone structure & build

Page 87: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.12.1--

• Determine suggested body weight for individuals—

• Height & Weight Chart

• Measure your body fat

Page 88: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.12.2--

• Compare & contrast methods of measuring body composition including: BMI, bioelectrical impedance, skin fold test & hydrostatic weighing--

Page 89: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.12.3--

• Utilize the body fat analyzer to determine body composition--

Page 90: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 91: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.13.1--

• Analyze healthy weight loss & weight gain strategies—

• 1. Changing poor eating habits

• 2. controlling energy intake

• 3. Increasing physical activity

Page 92: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 93: Nutrition + Wellness Unit 4 Your Active Lifestyle

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

Page 94: Nutrition + Wellness Unit 4 Your Active Lifestyle

4.14.1--

• Research careers related to exercise & fitness--