P HYSICAL F ITNESS /N UTRITION F OR M Y H IGH S CHOOL S TUDENTS P ARENTS OR G UARDIANS LeAnne Miller

W HAT I S P HYSICAL F ITNESS It lets us help your children gain: Knowledge Skill Appreciation Confidence To lead physical and healthy lives

W HY I S P HYSICAL F ITNESS I MPORTANT Its gets them active Keeps them active not only in class Not only when they are at school But for their lifetime

What we are striving for

F ITNESS I SN ’ T F UN A lot of them might think that: But with this we are going to makes fitness fun All of them can succeed in fitness I hate fitness

This is what we want and we know all of your kids can do

A CTIVITIES T HAT T HEY W ILL D O Lets them participate in many activities: Traditional sports Non-traditional sports Fitness activities

T HE P HASES OF E XERCISE Warm-Up Stretching Aerobic Cool Down

W ARM -U P : Your kids will learn the proper way to exercise: Increases your pulse slowly About 5-10 minutes Will prevent muscle strains Help with flexibility

S TRETCHING : Improves their flexibility Stretches will be slow and not bouncing Will be done three to five time holding for seconds

A EROBIC : Most important one Three phases within Frequency: to improve fitness level they will try to exercise three times a week. Length: need to exercise for about 20 minutes Intensity: the workout should raise their heart beats about 60-80%

C OOL D OWN : They will lower their heart rate and blood pressure

N UTRITION

N UTRITIONAL G UIDELINES Kids and adults need the same types of nutrients: Like vitamins, minerals, carbohydrates, protein and fat. The only difference is that the amount of nutrients needed at different ages.

G IRLS OF Y EARS O LD Guidelines for girls: Calories: 1800 to 2400 Protein: 10 to 30 percent of daily calories Carbohydrates: 45 to 65 of daily calories Total Fat: 25 to 35 percent of daily calories Calcium & Vitamin D: 1300 milligrams a day of calcium & 600 international units a day

B OYS OF Y EARS O LD Guidelines for Boys: Calories: 2000 to 3200 Protein: 10 to 30 percent of daily calories Carbohydrates: 45 to 65 percent of daily calories Total Fat: 25 to 35 percent of daily calories Calcium & Vitamin D: 1300 milligrams a day of calcium and 600 international units a day

A MOUNT T HEY S HOULD E AT Today people are eating way more then they should be. Two important things to now to eat smart: The serving size and recommended amounts

T HE AMOUNT THEY SHOULD BE EATING OF EACH FOOD GROUP

F OOD G ROUP / A MOUNTS OF E ACH Fruit Group: 4 daily servings, or 2 cups Vegetable Group: 5 servings, 2.5 cups Grain Group: 6 ounces, half should be whole grain Meat & Beans Group: 5.5 ounces Milk Group: 3 cups

Not only is nutrition important but exercise is part of it as well.