A HEALTHY WAY OF LIFE NUTRITION & FITNESS

VOCAB-NUTRITION Appetite Empty-Calorie Foods Foodborne Illness Hunger Minerals Nutrient Density Saturated Fats Unsaturated Fats

VOCAB-FITNESS Anaerobic Core Strength FITT Formula Isokinetic Exercise Isometric Exercise Isotonic Exercise

NUTRITION STUDENTS WILL UNDERSTAND THAT: there are different factors that influence food choices. knowing how to interpret food labels will allow you to make healthier food choices. having a healthy meal plan will help you maintain a healthy weight.

ESSENTIAL QUESTIONS-NUTRITION How do I make good consumer choices? How does my meal plan help me stay healthy?

FITNESS STUDENTS WILL UNDERSTAND THAT: Achieving and maintaining fitness requires age- appropriate intensity, duration and frequency of exercise. Lifetime fitness depends upon understanding how each fitness component is developed and measured and how to design and implement a personal fitness plan that supports a healthy, active lifestyle. Physical fitness contributes to improved quality of life. Developing muscular strength and improving aerobic capacity is beneficial in participating in all areas of sport and athletics.

ESSENTIAL QUESTIONS-FITNESS How do I develop an appropriate personal fitness program and maintain the motivation to commit to it? How fit is healthy for someone your age? What knowledge and attitudes must be acquired to effectively manage your own health-related fitness? What knowledge, skills and behaviors are essential to successful participation in fitness-oriented lifelong activities?

NUTRITION-WHAT IS IT??? Nutrition is the study of nutrients and how the body uses them Nutrients- the actual substances in food that your body needs. 2 types of nutrients: Energy Providers- Fats, Proteins, Carbohydrates (Carbs) Those that help your body run smoothly- Vitamins, Minerals, & H2O Nutrient Density- foods that provide large amounts of vitamins and minerals and few calories. (Example: Fruits and Vegetables)

IMPORTANT NUTRIENTS- FATS Are fats bad for you? NO Used as fuel for the body Promote healthy skin & cell growth IF fats eaten aren't burned as energy or used as building blocks, they're stored by the body in fat cells. The body's way of thinking ahead: By saving fat for future use, the body plans for times when food might be scarce. Types Saturated Fat- Bad…found in meat and other animal products, such as butter, cheese, etc. These fats are solid Unsaturated Fat- Good…These are found in plant foods and fish. These fats are liquid.

INFLUENCES What Influences your food choices? Culture Environment Cost Availability Convenience Peers Advertising

INFLUENCES- APPETITE VS. HUNGER Appetite- the psychological desire for food (smell of baked cookies) Often connected to memories and feelings Hunger-the body’s physical need for food. Example: Dehydration, Diabetic

CALORIES Calories- A calorie is a unit of heat that measures energy available in food. When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking that food. Eating too many calories and not burning enough of them off through activity can lead to weight gain. Empty-Calorie Foods: Foods that offer few nutrients but do supply calories. (Example: Cookies & Cake)

HOW MUCH SHOULD YOU EAT? Boys (ages 9-13) 1,800-2,600 calories per day Girls (ages 9-13) 1,600-2,200 calories per day

FITNESS

WHAT DOES THE WORD “FITNESS” MEAN TO YOU??? Definition: The state or condition of being physically sound and healthy, especially as the result of exercise and proper nutrition.

IS THIS FITNESS??? CLIP

IS THIS WHAT WE ARE TRYING TO GET YOU TO ACCOMPLISH IN PE??? CLIP

SO WHAT IS THE POINT OF PHYSICAL EDUCATION???? To promote lifelong fitness concepts and ideas so that every student can achieve an actively fit lifestyle.

5 FITNESS COMPONENTS 1. Flexibility - A joint’s ability to move through its full range of motion 2. Muscular Strength - The maximum amount of force a muscle group can exert against an opposing force 3. Muscular Endurance - The ability of the same muscle groups to contract for an extended amount of time without fatiguing. 4. Body Composition - The ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue 5. Cardiovascular Fitness - Exercises or activities that improve the efficiency of the heart, lungs, blood, and blood vessels How do we achieve each of these in PE class?

MUSCLE CONTRACTION Isokinetic- A muscle contraction in which the muscle contracts and shortens at constant rate of speed. (Recumbent bike/Elliptical) Isometric - a form of active exercise in which muscle tension is increased while pressure is applied against stable resistance (planks/Flexed arm hang) Isotonic -exercise in which opposing muscles contract and there is controlled movement (tension is constant while the lengths of the muscles change)

FITT PRINCIPLE F- Frequency : How often? I-Intensity: How much effort? T- Time: How long? T- Type: What exercise?

ADDITIONAL TERMS Set - a group of repetitions performed for different exercises. Rep - The number of times that you lift each weight Range of Motion - The degrees of motion allowed around a joint Core Strength - Strengthening of the muscles around the spine and pelvic muscles Anaerobic Exercise- Intense physical activity that requires little oxygen but uses short burst of energy. (examples???)

AFTER WATCHING THE VIDEO… Why is fitness important to you? (5 sentences on the back of your blue sheet) List 3 things you can do to achieve fitness in your life?