“5” Requirements for an Exercise Prescription Nutrition Notes for Nutrition Test

1. Mode: Type of Activity Example: Jogging 2. Duration: How long? 1 hour 3. Frequency: How often? 3 – 4 X’s a week 4. Intensity: 75% -85% of your maximum Heart rate. 5. Rate of Progression: How much you increase over time. How much you increase your weights over time.

To figure out your maximum heart rate subtract your age from 220. Your maximum heart rate for cardio or aerobic activity would be somewhere between 150 and 180 depending.

“7” Day Exercise Plan Monday: Run for 45 minutes at 75% of maximum heart rate. Warm up before you start for 10 min. and cool down for 10 min. with a total workout time of just over 1 hour. Tuesday: Weights: Chest and Back doing bench press, lat pull downs, push ups, 3 sets at 12 reps. Warm up 10 min on stationary bike. Leg press, lunges 3 sets 12 reps each. Wednesday: Same as Monday. Run for 45 min. etc Thursday: Weights: Biceps, Triceps, shoulders, Squats, push ups, abdominals. 3 sets each 12 reps, warm-up for 10 min on treadmill. Friday: Like mon + wed: Run for 45 min. Etc. Saturday: Ride bike on bike trail for 90 min. Sunday: Rest

Aerobic Exercise examples 1. Running 30 min + 2. Fast walking 30 min + 3. Bike as long as you don’t stop for 30 min + 4. Swimming as long as it is non stop for 30 min+ (laps). 5. Long distance running

Anaerobic Exercise Examples Any stop start sport like: Football Baseball Basketball Soccer Tennis Snowboarding Downhill skiing

3X5 Card For Nutrition Test Obesity Metabolism Two types of Carbohydrates with 3 – 4 examples of each Storage Carbohydrate for quick energy Lipids Unhealthy Fat Healthy Fat Kwashiorkor Legumes Energy Source Building Blocks of Protein #’s for essential and non essential and how many your body needs. Four Fat Soluble Vitamins and What are the 2 Water Soluble Vit

3 Best ways to lose weight Healthy low fat Diet w/ water Fruit, Vegetables and small amounts of protein and complex carbs all day. Aerobic Exercise 3 – 4 X’s a week (Cardio) Strength Training (Weights) which will increase lean muscle mass.

Anorexia Nervosa Severe calorie restriction, self starvation Mental disorder before it is a physical disorder Distorted body image Dangers: Death, permanent bone loss, weakness, immune system is depressed, hair loss, loss of menstrual cycle, and depression.

Bulimia Frequent episodes of Binge eating and then purging (throwing up). Mental disorder before it is a physical disorder. Dangers: Throw off Electrolytes which could cause death. Rots out teeth and burns the esophagus with stomach acid.

More for 3X5 Card Water makes up about 60% or more of your body. Sugar is what type of carbohydrate. Give “3” examples of empty calorie foods. Explain in your own words the importance of learning Nutrition and how it could help you to be stronger, healthier, smarter, less likely to be sick and to feel better. How would a healthier diet help you with STAR Testing coming in April? How could a healthier diet help you to be more successful in the future with college and employment in your chosen profession?