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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!