FITNESS & NUTRITION UNITWhy is fitness & nutrition SO important?

http://www.youtube.com/watch?v=vCORDl4bqDE

Brainstorm: In groups of 3 or 4 come up with as many benefits of regular physical activity as you can think of!

Select someone to write all your groups ideas down.

You have 10 minutes!

Benefits of Regular Physical Activity:

PhysicalCondition of your body

SocialRelationships

MentalDealing w/problems = Emotions

Increases/Improves: StrengthEndurance Bone Strength/Density EnergyHealth & Lung EndurancePosture SleepLife Expectancy Decreases:Illnesses/SicknessBlood PressureBody Fat

Provides opportunities to meet new peopleShare in a common goalDevelop a strong connection or bond with othersTime to be with friendsLearn about teamworkLearn compromise

Improves psychological well-beingMoodConfidenceSelf-Esteem Self-ImageAlertnessReduces Stress

Benefits of Regular Physical Activity

Set challenging but realistic goals Choose exercises to best help you reach your

goals Begin exercising at a comfortable level Do a variety of exercises Follow the Training Principles:

◦ Principle of Warm up◦ Principle of Cool down◦ Principle of Specificity◦ Principle of Overload◦ Principle of Progression◦ Principle of Fitness Reversibility

Creating a Fitness Plan:

TRAINING

PRINCIPLES

Warm-up5-10 minutes of easy exercise to warm and

stretch muscles & increase blood flow Overload

Workout must include exercise beyond what is

usually done to gain additional fitness

benefits

Progression Amount and intensity

of exercise in a workout must be

increased graduallyCool-Down5-10 minutes of reduced

exercise to help the heart rate & breathing rate, temperature, & circulation return to

normal

Fitness Reversibility

Fitness Benefits are lost when training

stops

SpecificityA workout shouldinclude a specific

type of exercise to gain the desired fitness benefit

Your Exercise Prescription Very similar to a medical prescription.

A medical prescription will include the name of the medicine, the dose needed, and how often the medicine should be taken.

The exercise prescription is a breakdown of how often you need to work, how hard, the length of time per session, and the type of activity or exercise performed. These factors of exercise prescription are referred to as the principles of training or FITT principles.

Exercise Prescription

The F.I.T.T. Principle/FormulaDEFINITION: Guidelines that help you set up a workout routine to fit your goals and fitness level

Help you get the most out of your exercise program

FREQUENCY Refers to the number of times per week you engage in physical activity or exercise.

HOW OFTEN

INTENSITY Refers to the difficulty or exertion level of your physical activity or exercise.

HOW HARD Target Heart Rate 220-Age

TIME Refers to the duration of a single workout, usually measured in minutes or hours.

HOW LONG

TYPE Refers to the particular type of physical activity or exercise you choose to do.

WHAT KIND

Exercise is planned, structured and repetitive bodily movement done to improve or maintain one or more of the 5 components

2 main kinds of exercise: ◦ Aerobic◦ Anaerobic

Consists of 5 components of Health Related Fitness

Physical Fitness

Body’s ability to perform activity and to meet the demands of daily living while being energetic and alert.

Vigorous, rhythmical, sustained activity that improves heart/lung function and body composition

Burns a lot of calories!

AEROBIC EXERCISE

Anaerobic means “without air” or “without oxygen.” Short-lasting, high-intensity activity, body’s demand for

oxygen exceeds the oxygen supply available. Uses energy sources stored in the muscles Examples include:

◦ Weight Lifting ◦ All types of sprints (running, biking, etc.) ◦ Interval training ◦ Any rapid burst of hard exercise.

ANAEROBIC EXERCISE

Cardio-Respiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Health Related Fitness - the ability of the heart, lungs, muscles, & joints to function optimally.

5 Components of Health-Related Fitness

• The ability of the circulatory and respiratory systems to supply oxygen during continuous physical activity

• Helps your heart and lungs function more efficiently and improved your metabolic rate

Cardio-Respiratory Endurance

Frequency◦ 3-5 times per week

Intensity◦ 60-85% of target heart rate zone

Time◦ 20-60 minutes per session

Type◦ Any aerobic activity that increases heart rate

Cardio-Respiratory Endurance

Examples of Exercises to Improve

Cardio-Respiratory Endurance Running/Pacer Jumping Rope Soccer Ultimate Football Biking Dancing Lance Armstrong-Tour de France

◦ http://www.youtube.com/watch?v=FXPXHK7I1iQ

Muscular Strength The maximum amount of force a muscle can

produce in a single effort

How much you can lift, pull, push

How much power or force can you exert

ANEROBIC EXERCISE

Frequency◦ 2-4 times per week

Intensity◦ Heavier weight with less repetitions

Time◦ 30-60 minutes per session

Type◦ Anaerobic activities such as weight room

Muscular Strength

Examples of Exercise to Improve

Muscular Strength Weights -Max lifting

◦ Squats◦ Deadlift◦ Bench Press

Push-ups Pull-ups World’s Strongest Man

◦ http://www.youtube.com/watch?v=7mqSqwGJAMg

Muscular Endurance Ability of the muscles to perform

physical tasks over a period of time without becoming fatigued

Frequency◦ 2-4 times per week

Intensity◦ Light weights, numerous reps

Time◦ 30-60 minutes per session

Type◦ Any activity allowing muscles to perform a

physical task for a period of time

Muscular Endurance

Examples of Exercise to Improve

Muscular Endurance Weights Running/jogging Swimming Cycling Pilates/Yoga Push-up & Curl-up tests Triathlons and Decathlons Ironman Race

◦ http://www.youtube.com/watch?v=WEoSdRvJQ0Q

Flexibility The ability to bend and move the joints through a full range of

motion.

Benefits of good flexibility:

◦ Improved Performance ◦ Decreased Injury Risk◦ Reduced Muscle Soreness◦ Improved Posture◦ Reduced Risk of Low Back Pain◦ Increased Blood and Nutrients to Tissues◦ Improved Muscle Coordination◦ Enhanced Enjoyment of Physical Activities

Examples of Exercise to Improve Flexibility

Dynamic Stretching Static Stretching Pilates Yoga Gymnastics Gabby Douglass

◦http://www.youtube.com/watch?v=bmWICdhvyJw&feature=relmfu

Frequency◦ Daily stretching

Intensity◦ Stretch muscles and hold beyond its normal length at a

comfortable stretch Time

◦ Hold each stretch 10-15 seconds; stretch 15-30 minutes daily

Type◦ Stretching allowing full range of motion

Flexibility

Body Composition The percentage of body fat compared to the percentage of

lean muscle tissue.

Too little body fat: ◦ Is linked to problems with normal, healthy functioning◦ Can lead to problems with reproduction in women.

Too much body fat: ◦ Increases the risk of many diseases, including type 2 diabetes, high

blood pressure, stroke, heart disease, and certain cancers.

Body Composition Can be measured in different ways:

◦ Underwater Weighing◦ Waist to Hip Ratio◦ Body Mass Index◦ Skin Fold Testing

Appropriate for most ages Appropriate for most fitness levels Some require little/no equipment Some can be low to no cost

◦ Examples: Swimming Running/Jogging Walking Cross County Skiing Golf Biking Martial Arts

Lifetime Fitness Sports & Activities

Nutrition

Nutrition: Words to Know NUTRITION - is the science that studies how

body makes use of food

DIET - is everything you eat and drink

NUTRIENTS - are the substances in food

CALORIES – See the next slide

A calorie is a unit of energy produced by food and used by the body

There are 3500 calories in a pound◦ Fat: 1 gram = 9 calories◦ Protein: 1 gram = 4 calories◦ Carbohydrates: 1 gram = 4 calories

What’s the deal with CALORIES?

Substance that must be obtained from the diet because the body cannot make it in sufficient quantity to meet its need:

◦ Carbohydrates◦ Protein◦ Fat◦ Vitamins◦ Minerals◦ Water

6 Essential Nutrients

Your body's main source of energy.

Most calories (55-60%) should come from carbohydrates.

Carbohydrates can be grouped into two categories: Simple and Complex.  ◦ Simple Carbohydrates = Sugars ◦ Complex Carbohydrates = Starch & Dietary fiber.  

  

CARBOHYDRATES

Grain products◦ Breads ◦ Cereals◦ Pasta ◦ Rice

Fruits Vegetables

Main Sources of Carbohydrates

Needed for growth; building and repair or body tissues

The “building blocks” of the body Secondary energy source

PROTEIN

2 Kinds of Proteins:

Main Sources of Protein

Complete Proteins: Contains all of the

essential amino acids

Incomplete Proteins: Do NOT contain all the essential amino acids

Come from Animals Meat - fish, poultry

Milk Yogurt Eggs

Come from Plants Grains

Legumes-Dry Beans Nuts

Seeds

2 Types: Saturated and Unsaturated   Maintains skin and hair Cushions vital organs Provides insulation Production and absorption of certain

vitamins and hormones.  

FAT

Animal-based foods ◦ Meats ◦ Milk products◦ Oils

Nuts ◦ Peanut butter

 

Main Sources of Fat

Help to regulate chemical reactions in the body.  

Vitamins cannot be made in the body, we must obtain them through the diet.    

Vitamins are best consumed through a varied diet rather than as a supplement because there is little chance of taking too high a dose.

Vitamins come from a variety of sources ◦ Eat a assorted & colorful diet!

VITAMINS

Minerals are components of foods that are involved in many body functions.   

Minerals are not a source of energy and are best obtained through a varied diet rather than supplements.

Minerals come from a variety of foods

MINERALS

Water helps to control our body temperature, carries nutrients and waste products from our cells, and is needed for our cells to function.  

Most of our body weight (60-70%) is made up of water.  

Drink at least 64 oz. per day

How do you know if you are drinking enough water? ◦ Clear urine

 

WATER

Food Labels Serving Size – The amount of food, such as 1

cup of cereal, 2 cookies, or 12 pretzels. It tells you how many nutrients are in that amount of food.

What is the serving size for this food? ◦ Answer - ½ Cup

How many serving are in this container? ◦ Answer - 4 Servings

How many calories are in 1 serving of this food? ◦ Answer – 90 Calories

How many calories are in 3 serving of this food? ◦ Answer – 270 Calories

Using the Percent Daily Value◦ Low = 5% or less of the Daily Value◦ Moderate = 6%-19% of the Daily Value◦ High = 20% or more of the Daily Value

Nutrition Facts Quiz

Directions: Analyze the nutritional value of this food. ALL nutrients with a

percent daily value should be listed in the chart List both the nutrient AND the percentage

McDonald's Big Mac

Build a Healthy PlateFeaturing MyPlate and the 2010 Dietary Guidelines

What is MyPlate?MyPlate is a tool designed to remind

Americans to eat healthfully MyPlate illustrates the five food groups

using a familiar mealtime visual, a place setting

MyPlate Key Messages Balancing Calories

◦Enjoy your food, but eat less.◦Avoid oversized portions.

Foods to Increase◦Make half your plate fruits & vegetables.◦Make at least half your grains whole. ◦Switch to low-fat (1%) or fat-free (skim) milk.

Foods to Reduce◦Choose foods that have less sodium. ◦Drink water instead of sugary drinks.

Build a Healthy Plate by Choosing…

• Nutrient-dense foods • A variety of fruits and

vegetables in a rainbow of colors.

• Fiber-rich whole grains • Low-fat or fat free milk and

dairy products.• Protein foods that are low

in fat.

CUT BACK • SOLID FATS

– Saturated fat & trans fat heart disease– Replace with healthy unsaturated fat

• ADDED SUGAR– Sugar adds calories weight gain– Choose water, 100% juice and fruit for

dessert

• SALT (SODIUM)– Raises blood pressure hypertension – Processed foods, fast food, frozen meals– Season with spices and herbs instead of salt

A serving is a measured amount of food or drink, such as one slice of bread or one cup of milk.

A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide. Many foods that come as a single portion actually contain multiple servings.

“Portion Size Me” Video (30 Min) SAFARI MONTAGE

*There will be a 5 question quiz upon completion of the video*

Portion Distortion

Top 10 Nutrition Facts

There is a lot of controversy in nutrition and it often seems like people can’t agree on

anything.

But most people agree on the following information…

Sugar  (sucrose and high fructose corn syrup) contains “empty” calories, and cause diseases that kill millions of people each year.

There are no nutrients in sugar and if you eat a lot of sugar then you’re likely to become deficient because you aren’t getting enough foods that actually have nutrients in them.

Sugar, mainly due to the high fructose content, is being implicated as a leading cause of obesity, cardiovascular disease and type II diabetes

Bottom Line: Added sugar provides empty calories and is believed to be a leading cause of diseases that kill millions of people each year.

Added Sugar is a Disaster

Omega-3 fatty acids are extremely important for proper functioning of the human body.

Being deficient in Omega-3 (very common) is associated with a lower IQ, depression, various mental disorders, heart disease and many other serious diseases

It’s best to get Omega-3 fats from animal sources… including fish, grass-fed meat, Omega-3 enriched or pastured eggs, or fish oil.

Bottom Line: A large part of the population is Omega-3 deficient. Avoiding a deficiency in these essential fatty acids can help prevent many diseases.

Omega-3 Fats Are Crucial and Most People Don’t Get Enough

We are all unique… and subtle differences in genetics, body type, culture and environment can affect which type of diet we should eat.

Some do best on a low-carb diet while others may do fine on a vegetarian high-carb diet.

Bottom Line: The best diet for YOU is the one you get results with and that you can stick to in the long term.

There is no Perfect Diet For Everyone

Trans fats are known as partially hydrogenated oils. They raise the bad cholesterol and lower the good cholesterol, cause abdominal obesity, inflammation and insulin resistance.

In the long term, consumption of trans fats raises the risk of obesity, diabetes, heart disease, Alzheimer’s, depression and many more diseases.

Bottom Line: Trans Fats are chemically processed fats that cause all sorts of damage in the body. You should avoid them like the plague.

Artificial Trans Fats Are Very Unhealthy & Should be Avoided

They are rich in vitamins, minerals, fiber, antioxidants and an endless variety of trace nutrients.

Eating vegetables is associated with improved health and a lower risk of disease.

Bottom Line: Vegetables are rich in all sorts of nutrients. Eating vegetables each day is associated with improved health and a lower risk of disease.

Eating Vegetables Will Improve Your Health

The skin makes Vitamin D when it is exposed to ultraviolet rays from the sun.

If you’re Vitamin D deficient, then you’re actually deficient in a major hormone in the body, and a deficiency is associated with many serious diseases, including diabetes, cancer, osteoporosis and others.

Unfortunately, it is extremely difficult to get enough Vitamin D from the diet. If getting more sun is not an option, taking a Vitamin D3 supplement

Bottom Line: Vitamin D is a crucial hormone in the Body and many people are deficient in it. Reversing a deficiency can have powerful health benefits.

It is Critical to Avoid a Vitamin D Deficiency

Whole Grains are BEST!

When you process the grains you remove most of the nutrients and then there’s nothing left but the bad stuff, massive amounts of easily digestible glucose.

Eating refined carbs will cause rapid spikes in blood sugar, followed by a surge of insulin in the blood which triggers fat storage and contributes to insulin resistance and various diseases like obesity and diabetes.

Bottom Line: Refined carbohydrates like processed grains are unhealthy. They are lacking in nutrients and lead to rapid spikes in blood sugar and insulin, which can cause all sorts of problems down the line.

Refined Carbohydrates Are Bad For You

The vitamins and minerals, the ones you can also get from a cheap multivitamin, are just a small part of the total amount of nutrients in foods.

Therefore, supplements… at least the supplements we have today, are NOT able to replace the nutrients you get from real foods.

Some supplements can be beneficial, especially for nutrients that are generally lacking in the diet like Vitamin D and Magnesium. But no amount of supplements will ever make up for a bad diet.

Bottom Line: It is much more important to eat real, nutritious foods than to count on supplements to provide the nutrients you need.

Supplements Can Never Fully Replace Real Foods

“Diets” are ineffective. That is a fact.

They may lead to short-term results, but as soon as you start eating junk food again you will gain the weight back. And then some.

Most people that lose a lot of weight on a diet end up gaining it back whenever they “stop” the diet.

For this reason, the only thing that can give you actual long-term results is to adopt a lifestyle change.

Bottom Line: Adopting a healthy lifestyle is the only way to ensure long term weight loss and a lifetime of improved health.

“Diets” Don’t Work, a Lifestyle Change is Necessary

As the food system has become more industrialized, the health of the population has deteriorated. During food processing, many of the beneficial nutrients in the food are removed.

Not only do they remove healthy nutrients like fiber, but they also add other very harmful ingredients like added sugar, trans fats and refined wheat.

Additionally, processed foods are loaded with all sorts of artificial chemicals that have absolutely NOT been proven safe for long term human consumption.

Basically, processed foods have less of the good stuff and a LOT more of the bad stuff.

Bottom Line: The most important thing you can do to ensure optimal health is to “eat real food. ”If it looks like it was made in a factory, don’t eat it!

Unprocessed Food is Healthiest

Eating Disorder – a psychiatric illness with specific criteria

Disordered Eating – refers to troublesome eating behaviors, such as restrictivedieting, bingeing or purging, which occur less frequently or are less severe than those required to meet the full criteria diagnosis for an eating disorder.

Eating Disorders

Refusal to maintain weight that’s over the lowest weight considered normal for age and height

Intense fear of gaining weight or becoming fat, even though underweight

Distorted body image

In women, three consecutive missed menstrual periods without pregnancy

Anorexia Nervosa

Recurrent episodes of binge eating (minimum average of 2 binge-eating episodes/week for at least 3 months)

feeling of lack of control over eating during the binges

regular use of one or more of the following to prevent weight gain: self-induced vomiting, use of laxatives or diuretics, strict dieting or fasting, or vigorous exercise

persistent over-concern with body shape and weight

Bulimia Nervosa

Periods of uncontrolled, impulsive, or continuous eating beyond the point of feeling comfortable full.

Feeling of self-hatred after a binge

May struggle with anxiety, depression, and loneliness

Body weight may vary from normal to mild, moderate, or severe obesity

Binge Eating Disorder

Low self-esteem Feeling of

inadequacy Lack of control Depression Anxiety Anger Loneliness Family Problems

Pressure from parents/family

Bullying Images in the

media Physical Abuse Emotional abuse Troubled

Relationships Puberty

Causes of Eating Disorders

Sleep is a state of deep relaxation in which the brain continues to process information, but there is little movement or consciousness.

Sleep

Biological Rhythms

Annual Cycles - seasonal variations (hibernation, seasonal affective disorder)

24 hour cycle: Circadian Rhythm 24 hour biological clock

Our body temperature and awareness changes throughout the day.Higher at morning, dips in afternoon, cools at night90 minute cycle: sleep cycles.

Sleep Stages There are 4 or 5 identified stages of sleep. It takes about 90-100 minutes to pass through the 5 stages. The brain’s waves will change according to the stage The first four sages and know as NREM sleep. The fifth stage is called REM sleep.

You will have the next 15-20 minutes to sleep

You must close your eyes and try to get into a comfortable position (at your desk)

Sleep Experiment:

Did you fall asleep?Did you dream?How do you feel now? ◦Rested?◦More Tired?

Do you think you get enough sleep each night?

Sleep Reflection Questions:

Stage One

This is experienced as falling to sleep and is a transition stage between wake and sleep.

It usually lasts between 1 and 5 minutes and occupies approximately 2-5 % of a normal night of sleep.

brief periods of alpha waves, similar to those present while awake

Stages Three & Four "Delta" sleep or "slow wave" sleep and may last 15-30

minutes. It is called "slow wave" sleep because brain activity

slows down dramatically from the "theta" rhythm of Stage 2

Most deepest sleep happens here

It is delta sleep that a sleep-deprived person's brain craves the first and foremost.

Stage Five/ REM SLEEP REM: Rapid Eye Movement a very active stage of

sleep.

Composes 20-25 % of a normal nights sleep.

Breathing, heart rate and brain wave activity quicken.

Vivid Dreams can occur.

Why do we need sleep?(Two theories)

Ecological Niche: In history, darkness meant death, those that slept did not go out in the dark thus did not die=Sleep protects us.

Sleep helps us recuperate and restores the breakdown of our body.

Insufficient Sleep leads to a host of problems: See Chart

A sleep disorder is a medical disorder of the sleep patterns of a person. Some sleep disorders are serious enough to interfere with normal physical, mental and emotional functioning

Sleep Disorders

Insomnia

Recurring problems in falling or staying asleep. Not your once in a while (I have a big test

tomorrow) having trouble getting to sleep episodes. Insomnia is not defined by the number of hours you

sleep every night.

Narcolepsy Characterized by uncontrollable sleep attacks.

◦ Lapses directly into REM sleep (usually during times of stress or joy).

Most people who have narcolepsy have low levels of Hypocretin-a chemical in the brain that helps control

wakefulness. What causes these low levels isn't well understood.

Sleep Apnea

A sleep disorder characterized by temporary cessations of breathing and reawakening.

Causes- High BMI (Body Mass Index) or Genetics

Night Terrors A sleep disorder

characterized by high arousal and an appearance of being terrified.

Occur in Stage 4, not REM, and are not often

remembered.

Sleepwalking Sleepwalking is a sleep disorder effecting an

estimated 10 percent of all humans at least once in their lives.

Sleep walking most often occurs during deep non-REM sleep (stage 3 or stage 4 sleep) early in the night.

1. Wish Fulfillment2. Information Processing3. Activation Synthesis