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Build Strength with Protein
Materials• Hulahoops• Jumprope• Musclemandiagram
Discussion1. Discuss the role of protein in the body.Proteinisthebody’sbuildingblock.Proteinhelpsyougrowbigandstrong.Proteinsupportsandmaintainsbodycomponents,including:
• blood,• organs,• muscles,• hair,• skin,and• nails.
2. What are some functions of protein?• Helpsbodytissuesgrow.• Helpsrepairbodytissues.• Aidsproperfunctionofredbloodcells.• Helpspreventinfections.• Regulateshormonesandenzymes.
3. Talk about the amount of meat needed each day.Group Age Daily RecommendationChildren 2 to 3 years old 2 ounces
4 to 8 years old 3 to 4 ounces Girls 9 to 13 years old 5 ounces
14 to18 years old 5 ouncesBoys 9 to 13 years old 5 ounces
14 to 18 years old 6 ouncesWomen 19 to 30 years old 5½ ounces
31 to 50 years old 5 ounces51+ years old 5 ounces
Men 19 to 30 years old 6½ ounces31 to 50 years old 6 ounces
51+ years old 5½ ounces
4. Compare 1 ounce equivalents.• 1ounceofmeat,poultry,orfish• ¼cupcookeddrybeansorpeas• 1egg• 1tablespoonofpeanutbutter• ½ounceofnuts/seeds• 1deckofcardsisaboutthesizeof3ouncesofmeat
Learner ObjectivesParticipantswillbeableto:
• discussproteinfunctions;• identifyplantandanimalsources
ofprotein;• distinguishbetweeninvoluntary
andvoluntarymusclemovement;and
• identifyonegoaloractionrelatedtoleanproteinand/orphysicalactivity.
2 K-State Research and Extension — Build Strength with Protein
5. Discuss lean protein sources.Remindstudentstochooseleanmeatsbecausetheyarelowerinfat.Encouragestudentstolookformeatsourcesthataregrilledorbaked,
ratherthanfriedorbreaded.Havethestudentsdecidewhichofthetwochoicesinthepairsbelowis
theleanerproteinchoice.• chickennuggetsorbakedchicken• tunaorfriedcatfish• porkchoportilapia• turkeyorsteak
6. Compare protein sources. Grilled vs. Fried Calories Protein Carbs Fat grams
Fried chicken, 4 ounces 296 28 grams 11 grams 15 gramsGrilled chicken, 4
ounces110 20 grams 0 grams 1 gram
Fried fish sticks, 4 ounces
231 20 grams 8 grams 13 grams
Grilled fish (1 fillet) 80 14 grams 1 gram 3 gramsChicken fried steak, 4
ounces325 11 grams 34 grams 47 grams
Grilled lean hamburger, 4 ounces (97% lean)
136 24 grams 0 grams 4.5 grams
7. Brainstorm different sources of protein. (Meat is not the only source of protein.)• almonds• cashews• eggs• crabmeat• flounderfish• liver• soybeans• tofu• limabeans• peanuts• trout• tuna• walnuts• dairyproducts
K-State Research and Extension — Build Strength with Protein 3
8. Discuss the importance of physical activity and muscles.• Physicalactivitymakesmusclesstronger(andlarger).• Whenmusclesgetstronger,youcanexerciseforalongertime.• Examples:biking,running,walking.• Strongmusclespreventinjuries.
9. Brainstorm simple exercises for:• Upperbody
• push-ups,pull-ups,tug-o-war• Lowerbody
• jumping,running,biking• Core
• sit-ups,hulahooping
ActivityShake and Move:Haveyouthparticipateinexercisechallenges.Don’tcomparethemtoeachother.Instead,havethemdothechallengeseveraltimes,tryingtoimprovetheirscoreeachtime.
• Push-ups:Haveyouthseehowmanypush-upstheycandoin1minute.
• Jumprope:Haveyouthseehowmanytimestheycanjumpropein1minute.
• Sit-ups:Haveyouthseehowmanysit-upstheycandoin1minute.• Hula-hoop:Haveyouthseehowmanytimestheycanhula-hoop
in1minute.
4 K-State Research and Extension — Build Strength with Protein
Deltoid:Shoulder• Liftsthearmup.
Pectoralis[pek-toh-ray-lis]Major:Chest• Pullsthearmdownandintowardsthebody.
Biceps:Frontofarm• Bendstheelbow.
Name that Muscle (Front)Play“NamethatMuscle”tohelpyouthlearnmajormusclesofthebody.
Abdominalmuscles:Stomach• Keepsthebodyupright.
Sartorius[sahr-tor-ee-uhs]:Runsacrosstheupperandinnerpartofthethigh
• Assistsinflexion,rotationofhip,andflexionofknee.
Rectusfemoris:Frontupperleg• Assistsinflexionandhipextension.
K-State Research and Extension — Build Strength with Protein 5
Trapezius[trah-pee-zee-uhs]:Upperback• Usedtorotateandmovetheshoulderbladeupanddown.
Italsoassistsinbreathing.
Triceps:Backofarm• Extendstheelbow.
Latissimus[lah-tis-i-muhs]dorsi[dor-see]:Back• Pullsthearmdownandintowardsthebody.
Gluteus[gloo-tee-uhs]maximus:Buttocks• Isamajormuscleinallowinghumanstowalk
upright.
Bicepsfemoris[fem-or-is]:Backupperleg• Assistsinflexionoftheupperleg.
Name that Muscle (Back)Play“NamethatMuscle”tohelpyouthlearnmajormusclesofthebody.
Gastrocnemius[gas-troh-nee-mee-uhs]:Calf• Helpsyoupointyourtoebypullingonyourheel.
6 K-State Research and Extension — Build Strength with Protein
Resources
Strengthvs.Power• Musclestrengthisthemaximalforcethatamusclecandevelop.
Strengthisdirectlyrelatedtothesizeofthemuscle.
• Thepowerofmusclecontractionishowfastthemusclecandevelop
itsmaximumstrength.Musclepowerdependsonstrengthand
speed[power=(force×distance)/time].Muscleenduranceisthe
capacitytogenerateorsustainmaximalforcerepeatedly.
TypesofMuscle• Skeletal (or voluntary) muscleisthetypeofmuscleyoucansee
andfeel.Whenyouworkoutwithweights,youareexercisingskeletalmuscle.Skeletalmusclesattachtotheskeletonandcomeinpairsbecauseonemusclemovestheboneinonedirectionandtheothermovesitbacktheotherway.Thesemusclescontractvolun-tarily—youthinkaboutcontractingthem,yourbrainsendsthesignal,andthemusclescontract.
• Smooth (or involuntary)musclecanstretchandmaintain tensionforlongperiodsoftime.Itisfoundinyourdigestivesystem,bloodvessels,bladder,andairways.Yournervoussystemcontrolsitwith-outyouhavingtothinkaboutit,soitcontractsinvoluntarily.Forexample,yourstomachandintestinesworkallday,butmostofthetimeyou’renotawareofit.
• Cardiac muscleisfoundonlyinyourheart,andisatwitchmusclethatcontractsinvoluntarily.Itsbigfeaturesareenduranceandconsistency.Itcanstretchinalimitedway,likesmoothmuscle,andcontractwiththeforceofaskeletalmuscle.
K-State Research and Extension — Build Strength with Protein 7
Worksheet Whatistheroleofprotein?_____________________________________________________________________________________________________________________________________________
Proteinprovides4caloriespergram.If1cupofmilkhas8gramsofprotein,howmanycaloriesistheproteinproviding?_____________________________________________________________________________________________________________________________________________
Whatarethethreetypesofmuscle?_____________________________________________________________________________________________________________________________________________
Whatdoesitmeanifamuscleisinvoluntary?Whatisanexample?____________________________________________________________________________________________________________
Whatisthenameofthemuscleofthechest?______________________________________________________________________________________________
Nametwomusclesintheupperarm.______________________________________________________________________________________________
WhatisonethingIcandotodaytoincreasetheamountofleanproteinIeat?_____________________________________________________________________________________________________________________________________________
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Kansas School Wellness Policy Model Guideline — Nutrition EducationClassroom: Middle-High School
Requirements achieved in this lesson:
Basic, Advanced and Exemplary
Basic Advanced ExemplaryAtleast25percentofnutritioneducationinvolveshands-onactivitiesthatengagestudentsinenjoyable,developmentallyappropriate,culturallyrelevant,participatoryactivities.
Atleast50percentofnutritioneducationinstructioninvolveshands-onactivitiesthatengagestudentsinenjoyable,develop-mentallyappropriate,culturallyrelevant,participatoryactivities.
Topic Basicnutrientrequirementsforprotein.Dietaryguidelinesandpersonaleatingplans.
ReferencesDetailsonProteinFunction,YourDailyProteinRequirementandVegetarianProteinNeed:http://www.fatfreekitchen.com/nutrition/protein.htmlYourMuscles:http://www.kidshealth.org/kid/body/muscles_noSW.htmlLearningAboutProteins:http://www.kidshealth.org/kid/stay_healthy/food/protein.htmlHowMusclesWork:http://health.howstuffworks.com/muscle.htmTop5ReasonsWhyPhysicalActivityIsCool:http://www.kidnetic.com/BrightPapers/?c=Fitness&p=34ChooseMyPlate:http://www.choosemyplate.gov/NutritionFacts,genericgrilledchickenbreast:http://www.myfitnesspal.com/food/calories/generic-chicken-breast-4oz-grilled-2540720
AnswerKey1.Helpswithgrowthandrepairofbodytissues,aidsproperfunctionofredbloodcells,helpspreventinfection,andregulateshor-monesandenzymes.2.8×4=32,32caloriesprovidedjustfromtheprotein.3.Skeletal,smooth,cardiac4.Youdonothavetothinkaboutcontractingit.Anexamplewouldbeintestinalmuscles.5.Pectoralis6.Deltoid,biceps7.Answersvary
Kansas State University Agricultural Experiment Station and Cooperative Extension Service
MF3008 November 2013K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, John D. Floros, Director.
Brandnamesappearinginthispublicationareforproductidentificationpurposesonly.Noendorsementisintended,noriscriticismimpliedofsimilarproductsnotmentioned.
PublicationsfromKansasStateUniversityareavailableat: www.ksre.ksu.edu
Publicationsarereviewedorrevisedannuallybyappropriatefacultytoreflectcurrentresearchandpractice.Dateshownisthatofpublicationorlastrevision.
Contentsofthispublicationmaybefreelyreproducedforeducationalpurposes.Allotherrightsreserved.Ineachcase,creditTandalayoKidd,Ph.D.,R.D.,LPN,associateprofessor,humannutrition,Build Strength With Protein,
KansasStateUniversity,November2013.
TheauthorgratefullyacknowledgesthecontributionsofCatherineMetzgar(seniorindietetics,graduatedMay2010);KyleenKrehbiel(seniorindietetics,graduatedMay2011);reviewedbyLisaFriesen,R.D.,VirginiaBarnard,MPH;
additionalreviewandeditingbyErikaBono,MPH,R.D.,andYijingLi,M.S.