Diet and Fitness 8th Grade
Physical Activity Any movement that makes your body use extra energy
Fitness The ability to handle the physical work and play of everyday life without becoming overly tired
Exercise Planned physical activity done regularly to build or maintain one’s fitness
Benefits of Fitness Increase in energy level Increase in strength and endurance Increase in flexibility Manage Weight Decreases in risk to some diseases Decrease stress levels Increase self-esteem
Components of Physical Fitness 1. Strength The ability of your muscles to use force Atrophy- the partial or complete wasting away of muscle Hypertrophy- the increase of the size of the muscle
Overload Principal For a muscle to increase in strength, the workload during exercise must be larger than what it normally does
Muscle Contraction Shortening of the muscle (flex)
Endurance the ability to perform difficult physical activity without getting overly tired
2. Muscular Endurance The ability of a muscle to repeatedly use force over a period of time.
3. Cardiovascular Endurance How well your heart and lungs work during moderate-to-vigorous activity or exercise. Cardiovascular Cardio= heart, Vascular= vessels
Types of Exercise Aerobic Exercise Nonstop vigorous exercise that increases breathing and heart rate Anaerobic Exercise Intense physical activity that requires short bursts of energy
4. Flexibility The ability to move joints fully and easily through a full range of motion Makes you more agile Less likely to be injured
Static Stretching Is used to stretch muscles while the body is at rest.
Dynamic Stretching A form of stretching beneficial in sports utilizing momentum from form This form of stretching prepares the body for physical exertion and sports performance.
5. Body Composition The proportions of fat, bone, muscle and fluid that make up your weight. Lean Tissue The tissue that consists of muscles, bones, cartilage, connective tissue, nerves, skin and internal organs
Body Mass Index A calculated number, used to compare and analyze the health effects of body weight on human bodies of all heights. It is a key index for relating a person's body weight to their height
Components of a Workout Warm up- Gentle exercise to prepare your muscles for activity Stretch- lengthening of muscles, in order to increase muscle flexibility and/or joint range of motion Activity- Type of exercise to be done Cool Down- Gentle exercise that lets your body adjust to ending a workout
F.I.T.T. Frequency, Intensity, Type, Time
Target Heart Rate Number of heartbeats per minute you should aim for during exercise for cardio benefit Subtract your age from 220 this is maximum heart rate Multiply by .6 for low end heart rate (60%) Multiply by .8 for high end heart rate (80%)
Target Heart Rate Ages 12 13 14 15 220-age 208 207 206 205 Low End(.6) 124.8 124.2 123.6 123 High End(.8) 166.4 165.6 164.8 164
Nutrients substances that your body needs to grow, have energy, and stay healthy.
What Nutrients Do We Need? Carbohydrates Starches and sugars found in foods Our main source of energy When it is not used right away it is stored as fat Baked potato, breads, and pasta
Types of Carbohydrates Simple Carbs Sugars Fruits, Milk and Honey Complex Carbs Starches Potatoes, beans, and cereals Have to be broken down into sugars Fiber-Can not be broken down Plant foods, bran
What Nutrients Do We Need? Proteins Used to build and repair cells Contain Amino Acids or the building blocks of protein Essential for growth
Types of Proteins Complete Contain all essential amino acids. Your body can not make these Meat, Fish, Eggs, Dairy, Soy Incomplete Do not have 1 or more essential amino acid Beans, Rice
What Nutrients Do We Need? Fats Nutrients that promote normal growth, give you energy, and keep your skin healthy.
Types of Fats Saturated Fats Solid at room temperature Meat, poultry, butter, dairy Eating too much increases risk of heart disease Bad Fats Unsaturated Fats Usually liquid at room temperature Olives, nuts, avocados, and vegetable oils. Good Fats
Cholesterol- Waxy, fat like substances that the body uses to build and make other substances High Density Lipoproteins HDL’s Good Cholesterol Protects against heart disease Low Density Lipoproteins LDL’S Bad Cholesterol Sticks to walls of blood vessels
Trans Fatty Acids Kind of fat when hydrogen is added to vegetable oil during processing
What Nutrients Do We Need? Vitamins Compounds that help you regulate processes Help fight disease Help process energy
Types of Vitamins Fat-Soluble Dissolve in fat A,D,E,K Can be stored Water-Soluble Dissolve in water C and B Can only store a small amount
What Nutrients Do We Need? Minerals Substances the body uses to form healthy bones and teeth, keep blood healthy, and keep the heart and other organs working properly Calcium, Magnesium, Phosphorus, Potassium, Sodium
What Nutrients Do We Need? 6. Water Essential to every body function Carries nutrients to cells Regulates body temp Helps digest food and remove wastes
Make Smart Food Choices Eat a variety of nutritious foods Eat more fruits Vary your vegetables Half of the grains we eat should be whole grains
Make Smart Food Choices Eat calcium-rich foods Eat protein-rich foods Limit foods high in saturated fats Avoid too much sugars and salt
Make Smart Food Choices Tips for Sports When you play sports your body burns a lot of energy We want to eat the best food that will provide fuel for your body Foods high in Complex Carbohydrates will provide the best fuel
Eating Right for Sports Tips For Sports Eat a light breakfast in the morning and a light snack 1-2 hours before event. Drink 2 cups of water about every 15 min. during activity. Drink and other fluids (Gatorade) after the activity Eat a hearty balanced meal after activity