These everyday behaviors behaviors strongly influence: Health Performance Appearance

These everyday behaviors behaviors strongly influence:

Health Performance Appearance

How do you keep track

of hydration,

sleep, activity and

nutrition?

Write it down! Keep

track by creating

a log.

Recorded information to help you keep track of a specific behavior/event

Can also be referred to as diaries or journals

Example:Nutrition Log- recording what you eat and

how many calories you consumeActivity Log-recording what type of activity

you do, how long and at what intensity you are working

Helps a person determine if his/her habits are producing desired health benefits

Helps make a plan to improve fitness & health through lifestyle choices based on information received from logs

Example:Sleep log- evaluate total length and

patterns of sleep to adjust sleep patterns and help recognize how sleep can improve and maintain health

Compare your information with general recommendations to see if you are getting the appropriate activity, sleep, hydration and nutrition.

What is a recommendation?synonyms: advice, proposal, suggestion

Example: I recommend that all of you study for the test on Friday.

http://www.cdc.gov/› http://www.cdc.gov/Features/Sleep/

http://kidshealth.org/› http://teenshealth.org/teen/your_mind/emotions/emotio

nal_eating.html› http://kidshealth.org/teen/safety/first_aid/dehydration.ht

ml http://www.choosemyplate.gov/

› http://www.choosemyplate.gov/supertracker-tools/daily-food-plans.html

http://www.sleepfoundation.org/› http://www.sleepfoundation.org/alert/lack-sleep-makes-

your-brain-hungry

Teacher will assign you anumber1.Activity Log2.Hydration Log3.Nutrition Log4.Sleep Log

Read the “Student Introduction” to your assigned topic

Fill out your section only Finished? Read quietly or work

on other homework until the class is ready to move on

You are now the expert on your topic! Form a group of 4 where each group is

represented Each group member will share what

they learned by sharing their information.

Communicate efficiently! You will have 15-20 minutes to complete

Helps a person evaluate personal activity patterns in an average day

Helps a person determine if he/she is meeting the recommendation to maintain a fit and healthy lifestyle

Helps a person to design a plan to increase daily activity

Lower risk of suffering from preventable diseases

Maintain muscular, skeletal and cardiorespiratory systems

Have more energy (vitality) Improve performance Improve body composition Enhanced appearance

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Lower risk of suffering from preventable diseases› Heart disease› Stroke› Cancer› Obesity

Heart disease is a simple term used to describe several problems related to plaque buildup in the walls of the arteries, or atherosclerosis. As the plaque builds up, the arteries narrow, making it more difficult for blood to flow and creating a risk for heart attack or stroke.

Other types of heart disease include heart failure, an irregular heartbeat (arrhythmia)and heart valve problems

http://www.youtube.com/watch?feature=player_detailpage&v=JhmewDf4ISg

Back to Diseases

Stroke is a disease that affects the arteries leading to and within the brain. It is the No. 4 cause of death and a leading cause of disability in the United States. 

A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain is either blocked by a clot or bursts. When that happens, part of the brain cannot get the blood (and oxygen) it needs, so it starts to die. Back to Diseases

How is childhood overweight and obesity measured? (CDC)

Body mass index (BMI) is a measure used to determine childhood overweight and obesity. It is calculated using a child's weight and height. BMI does not measure body fat directly, but it is a reasonable indicator of body fatness for most children and teens.

Overweight is defined as a BMI at or above the 85th percentile and lower than the 95th percentile for children of the same age and sex.1

Obesity is defined as a BMI at or above the 95th percentile for children of the same age and sex.1

Health risks now Childhood obesity can have a harmful effect on the body in a variety of

ways. Obese children are more likely to have–› High blood pressure and high cholesterol, which are risk factors for

cardiovascular disease (CVD). In one study, 70% of obese children had at least one CVD risk factor, and 39% had two or more.

› Increased risk of impaired glucose tolerance, insulin resistance and type 2 diabetes.3

› Breathing problems, such as sleep apnea, and asthma.› Joint problems and musculoskeletal discomfort.› Fatty liver disease, gallstones, and gastro-esophageal reflux (i.e., heartburn).› Obese children and adolescents have a greater risk of social and psychological

problems, such as discrimination and poor self-esteem, which can continue into adulthood.

Health risks later Obese children are more likely to become obese adults.9, 10, 11   Adult

obesity is associated with a number of serious health conditions including heart disease, diabetes, and some cancers.

If children are overweight, obesity in adulthood is likely to be more severe

Center for Disease Control & Prevention Back to Benefits

Remember the F.I.T.T. Principle?

Connecting the type, intensity and the length of time spent in those activities are important contributors to long-term fitness

1.Frequency2.Intensity3.Time4.Type

The values for each one change based on which Component of Fitness or activity they apply to

1.Frequency2.Intensity3.Time4.Type

The values for each one change based on which Component of Fitness or activity they apply to

Age-Adjusted Maximal Heart Rate: A method used to calculate Max Heart Rate (MHR)

Average MHR: 220 bpm

Age-Adjusted Max Heart Rate Formula:

MHR=220-Age

Perform 60 minutes of Heart Health or Base level activity per day, 5 days per week

Allows a person to see the amount of water intake in an average day

Allows a person to monitor and adjust water intake

Providing an adequate amount of water to the tissues of the body is hydration

Water is an important nutrient for health, performance and appearance

The body is made up of 60% water

Helps regulate body temperature Provides means for nutrients to travel Transports oxygen to cells Removes wastes from body Moistens skin Helps muscles move Cushions joints Protects organs

A person should drink water equal to half his/her body weight in ounces every day.

Example:

160 lbs/2 = 80 ounces

Activity increases the bodies need for water.

Drink 8 additional ounces of water for every 20 minutes of activity.

By the time you feel thirsty, you are already dehydrated!

Signs of dehydration: Dry lips Nausea Dark yellow strong-smelling urine Not urinating as often Constipation

Low energy levels Elevated blood pressure Circulation problems Decreased kidney function Decreased performance Loss of coordination and strength Dry skin Negative appearance

Provide insight into eating patterns, how much food from each food group and how many calories are consumed daily

Allows monitoring an adjusting of food choices to a healthy diet can be managed and maintained

Provides the body with the nutrients it needs

Positively affects performance and appearance

Contains recommended daily amounts of food from the food pyramid/plate

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1.Carbohydrates*

2. Fat*3. Protein*

4. Vitamins

5. Minerals

Obesity Heart disease Type II Diabetes High blood

pressure Stroke Breathing

problems

Arthritis Gall bladder

disease Sleep apnea Osteoarthritis Cancer

Grains 5-7 ouncesVegetables 1 ½ - 3 cupsFruits 1 ½ -2 cupsDairy 2-3 cupsMeats and Bean 4-6 ounces

What happens when you eat more calories than the body can burn?

Helps evaluate total length and patterns of sleep to help you recognize how sleep can improve and maintain health

Health Performance Appearance Emotions Healthy immune

system

Important body functions and brain activity occur

Body repairs itself Grows Builds memories Releases hormones that regulate

appetite and affect body composition

Thinking clearly, focus

Controlling emotions Performing at higher

levels (academic and athletic)

Adolescents need: 8 ½ -9 ¼ hours of sleep per night

A consistent lack of sleep increases risks of:

Obesity Heart disease Negative moods Lack of energy Depression Irritability Anger

For athletes: Slower reaction

times Unintended injuries Decreased

performance

Things to Avoid: Caffeine Eating, drinking or

exercising close to bedtime

Focused reading or studying

TV, computer, telephone

Stress Bright light in the

evening

Things to do: Make sleep a

priority Establish consistent

bedtimes Understand the

body’s needs Short naps if

needed Create a bedtime

habit Relax Keep a sleep log

This is your opportunity to be creative! Show what you have learned by

displaying your information creatively Use the stencils/supplies provided and

any of your own Please share supplies and return

stencils/supplies when you are finished to allow others to use

Your product must contain the following information:

Title Five for Life recommendation for

maintaining/improving your topic At least 2 benefits of having

healthy levels related to your topic

Grammar, accuracy, creativity and neatness count!

Your product must contain the following information: Title

› Example: Hydration The Importance of Hydration

Recommendation › Example: Cardiorespiratory Endurance,

Heart Health/Base Level, 5 days a week, 60 minutes

Benefit (at least 2)› Example: Sleep

More energy regulate appetite

Grammar, accuracy, creativity and neatness count! (rubric)

Your product must contain the following information: Example

Title› Example: The Importance of Hydration

Recommendation › Example: Cardiorespiratory Endurance,

Heart Health Level, 5 days a week, 60 minutes

Benefits of Healthy Levels (at least 2)› Example: More energy, regulate appetite

Grammar, Accuracy, Creativity, and Neatness Count!

Your product must contain the following information: Example

Title› Example: The Importance of Hydration

Recommendation › Example: Cardiorespiratory Endurance,

Heart Health Level, 5 days a week, 60 minutes

Benefits of Healthy Levels (at least 2)› Example: More energy, regulate appetite

Grammar, Accuracy, Creativity, and Neatness Count!