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 consume Activity 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.

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Teacher will assign you a number 1. Activity Log 2. Hydration Log 3. Nutrition Log 4. 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 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 diseases  Maintain muscular, skeletal and cardiorespiratory systems  Have more energy (vitality)  Improve performance  Improve body composition  Enhanced appearance NEXT

 Lower risk of suffering from preventable diseases › Heart disease Heart disease › Stroke Stroke › Cancer › Obesity 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

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 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 & PreventionBack to BenefitsBack to Benefits

Remember the F.I.T.T. Principle?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. Frequency 2. Intensity 3. Time 4. Type The values for each one change based on which Component of Fitness or activity they apply to

1. Frequency 2. Intensity 3. Time 4. 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 needsnutrients  Positively affects performance and appearance  Contains recommended daily amounts of food from the food pyramid/plate NEXT

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

Grains5-7 ounces Vegetables1 ½ - 3 cups Fruits1 ½ -2 cups Dairy 2-3 cups Meats and Bean4-6 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!