PHYSICAL FITNESS/NUTRITION FOR MY HIGH SCHOOL STUDENTS PARENTS OR GUARDIANS

LeAnne Miller

WHAT IS PHYSICAL FITNESS

It lets us help your children gain: Knowledge Skill Appreciation Confidence To lead physical and healthy lives

WHY IS PHYSICAL FITNESS IMPORTANT

Its gets them active Keeps them active not only in class Not only when they are at school But for their lifetime

What we are striving for

FITNESS ISN’T FUN

A lot of them might think that: But with this we are going to makes fitness

fun All of them can succeed in fitness

I hate fitness

This is what we want and we know all of your kids can do

ACTIVITIES THAT THEY WILL DO

Lets them participate in many activities: Traditional sports Non-traditional sports Fitness activities

THE PHASES OF EXERCISE

Warm-Up

Stretching Aerobic

Cool Down

WARM-UP:

Your kids will learn the proper way to exercise:

Increases your pulse slowly About 5-10 minutes Will prevent muscle strains Help with flexibility

STRETCHING:

Improves their flexibility Stretches will be slow and not bouncing Will be done three to five time holding for 10-20 seconds

AEROBIC:

Most important one Three phases within

Frequency: to improve fitness level they will try to exercise three times a week.

Length: need to exercise for about 20 minutes

Intensity: the workout should raise their heart beats about 60-80%

COOL DOWN:

They will lower their heart rate and blood pressure

NUTRITION

NUTRITIONAL GUIDELINES

Kids and adults need the same types of nutrients:

Like vitamins, minerals, carbohydrates, protein and fat.

The only difference is that the amount of nutrients needed at different ages.

GIRLS OF 13-18 YEARS OLD

Guidelines for girls: Calories: 1800 to 2400 Protein: 10 to 30 percent of daily calories Carbohydrates: 45 to 65 of daily calories Total Fat: 25 to 35 percent of daily calories Calcium & Vitamin D: 1300 milligrams a day

of calcium & 600 international units a day

BOYS OF 13-18 YEARS OLD

Guidelines for Boys: Calories: 2000 to 3200 Protein: 10 to 30 percent of daily calories Carbohydrates: 45 to 65 percent of daily

calories Total Fat: 25 to 35 percent of daily calories Calcium & Vitamin D: 1300 milligrams a day

of calcium and 600 international units a day

AMOUNT THEY SHOULD EAT

Today people are eating way more then they should be.

Two important things to now to eat smart: The serving size and recommended amounts

THE AMOUNT THEY SHOULD BE EATING OF EACH FOOD GROUP

FOOD GROUP/ AMOUNTS OF EACH

Fruit Group: 4 daily servings, or 2 cups Vegetable Group: 5 servings, 2.5 cups Grain Group: 6 ounces, half should be whole

grain Meat & Beans Group: 5.5 ounces Milk Group: 3 cups

Not only is nutrition important but exercise is part of it as well.