NUTRIENTS Nutrients- substances in foods that your body needs in order to grow, have energy, and stay healthy Nutrients- substances in foods that your body needs in order to grow, have energy, and stay healthy The 6 Nutrients: The 6 Nutrients: –Carbohydrates –Proteins –Fats –Vitamins –Minerals –Water

Carbohydrates Purpose: provide energy to the body Purpose: provide energy to the body Good sources: Rice, pasta, breads, potatoes, beans (complex carbs) Good sources: Rice, pasta, breads, potatoes, beans (complex carbs) Proteins Purpose: build and repair body cells and tissues Purpose: build and repair body cells and tissues Good sources: meat, dairy, eggs (complete proteins) Good sources: meat, dairy, eggs (complete proteins)

Fats Purpose: energy storage, keep the skin healthy, promote normal growth, and transport certain vitamins throughout the body Purpose: energy storage, keep the skin healthy, promote normal growth, and transport certain vitamins throughout the body Sources: animal products and oils Sources: animal products and oils Vitamins Purpose: regulation of numerous body functions Purpose: regulation of numerous body functions

good vitamin sources A and C A and C –Fruits and vegetables B –Breads and cereals D –Milk E –Nuts and oils K –Green, leafy vegetables

Minerals Purpose: strengthen bones and teeth, keep blood healthy, and keep organs working properly Purpose: strengthen bones and teeth, keep blood healthy, and keep organs working properly Calcium, phosphorus, and magnesium build and renew bones Calcium, phosphorus, and magnesium build and renew bones Iron is required for making red blood cells Iron is required for making red blood cells Potassium, sodium, and chloride are electrolytes which maintain the body’s balance of fluids Potassium, sodium, and chloride are electrolytes which maintain the body’s balance of fluids

good mineral sources Calcium and phosphorus Calcium and phosphorus –Milk Iron Iron –Meat and green, leafy vegetables Sodium Sodium –Table salt Potassium Potassium –Bananas, potatoes Magnesium Magnesium –Green vegetables

Water Purpose: aids in digestion, transports other nutrients, removes wastes from the body, and regulates body temperature Purpose: aids in digestion, transports other nutrients, removes wastes from the body, and regulates body temperature Adults are about 60% water Adults are about 60% water

DIET Diet- all the things that you regularly eat and drink Diet- all the things that you regularly eat and drink  A good diet provides the appropriate amount of energy from an appropriate balance of nutrients

DIET The amount of energy in food is measured in calories The amount of energy in food is measured in calories –Calories come from carbohydrates, fat, and protein Appropriate balance of nutrients: Appropriate balance of nutrients: –55% of calories from carbohydrates –30% of calories from fat –15% of calories from protein  A balance delivers energy to the body while maintaining its tissues and processes  Must also be sure to get enough vitamins and minerals

The Food Guide Pyramid The pyramid is a practical guide to achieve a properly balanced diet The pyramid is a practical guide to achieve a properly balanced diet

Grains Vegetables Fruits Oils Milk Meats & Beans

serving size nutrients & % daily values calories reference values ingredients

Is it a healthy choice? A useful way to determine if a food is “nutrient dense” by reading its label: A useful way to determine if a food is “nutrient dense” by reading its label: 1.Hold up one finger for each of the following nutrients which have 10% or more listed for its daily value: Fiber Vitamin A Vitamin C Iron Calcium Protein (5 g)

2.Put a finger down if the food has 200 or more calories per serving 3.If you have no fingers up, this is not a healthy choice. If you have at least one finger still up, this food is a good choice. Is it a healthy choice?

Body Weight Body weight is determined by the amount of energy (calories) taken in and the amount of energy burned Body weight is determined by the amount of energy (calories) taken in and the amount of energy burned When the number of calories taken in is the same as the number burned, body weight stays the same When the number of calories taken in is the same as the number burned, body weight stays the same

Body Weight When more calories are burned than are taken in, weight loss occurs When more calories are burned than are taken in, weight loss occurs

Body Weight When more calories are taken in than are burned, weight gain occurs When more calories are taken in than are burned, weight gain occurs

Health Concerns with Excessive Body Weight Heart and circulatory problems Heart and circulatory problems 6 times more likely to develop heart disease 6 times more likely to develop heart disease Diabetes Diabetes 10 times more likely to develop Type 2 Diabetes 10 times more likely to develop Type 2 Diabetes Muscular/Skeletal problems Muscular/Skeletal problems Respiratory Problems Respiratory Problems

Weight Management Watch portion sizes Watch portion sizes Eat slowly Eat slowly Don’t skip meals Don’t skip meals Choose broiled, baked, or steamed over fried foods Choose broiled, baked, or steamed over fried foods Exercise Exercise NO EXTREME DIETS NO EXTREME DIETS About 2 pounds per week is healthy weight loss About 2 pounds per week is healthy weight loss

ActivityCalories burned per minute Standing2 to 2.5 Walking 2 miles an hour2.5 to 4 Bicycling 5 miles an hour2.5 to 4 Walking 3 miles an hour4 to 5 Bicycling 6 miles an hour4 to 5 Walking 4 miles an hour5 to 6 Bicycling 10 miles an hour6 to 7 Skating6 to 7 Walking briskly 5 miles an hour7 to 8 Jogging 5 miles an hour8 to 10 Bicycling 12 miles an hour8 to 10 Basketball8 to 10 Jogging 6 miles an hour10 to 11 Squash and handball10 to 11 Swimming12 Sitting Quietly1 to 1.5 Standing Quietly1 Office work4 Cleaning house4 Playing golf4 Gardening6 to 6.5 Dancing6 to 6.5 Swimming9 to 9.5 Jumping rope11.5 High intensity, low-impact aerobics9 to 9.5 Walking on a treadmill, (3.5 mph)5 to 5.5 Riding a stationary bike, (6 mph)6 to 6.5 Climbing stairs6 to 6.5 Weightlifting6 to 6.5 Volleyball (recreational)4.4 Football (touch, vigorous)4.5 to 5 Scrubbing floors7.5 to 8 Badminton7 to 7.5 Hockey9 to 10 Table tennis5.5 to 6 Tennis7 to 8

Males: 24 x (weight in pounds/2.2) Females: 21.6 x (weight in pounds/2.2) Activity Level MalesFemales Very light1.3 Light Moderate Heavy2.11.9

Physical Fitness Fitness is the ability to handle the physical work and play of everyday life Fitness is the ability to handle the physical work and play of everyday life Physical fitness is not a singular thing—it involves a number of components Physical fitness is not a singular thing—it involves a number of components –To say that someone is physically fit is to say that he or she is conditioned in all of these areas –Weakness in any of the areas indicates a sub- optimal fitness level

Components of Physical Fitness 1. Muscular strength- the ability of the muscles to apply a force –Importance- improved function in everyday life, ability to act in emergency, and performance in competitive tasks 2. Muscular endurance- how long the muscles can go without tiring out –Importance- improved task performance in everyday life and competition 3. Flexibility- the ability to move the joints freely and easily –Importance- reduced risk of injury, improved performance in competitive tasks

Components of Physical Fitness 4. Cardiorespiratory fitness- how well the heart and lungs work together to deliver oxygen to the body –Importance- reduced risk of heart disease, improved performance in everyday and competitive tasks 5. Body composition- the proportion of fat to lean mass on the body –Importance- reduced risk of chronic disease, expanded physical capabilities

Adaptations to Exercise Adaptation- changes to an organism in response to its environment Adaptation- changes to an organism in response to its environment Exercise is physical activity that develops fitness Exercise is physical activity that develops fitness  Different types of exercise are necessary to improve the different components of fitness

Adaptations to Exercise Muscular Strength Muscular Strength –Resistance training results in the increase of size and/or number of muscle fibers Muscular Endurance Muscular Endurance –High repetition, low resistance training improves muscular endurance –Through such training, the muscle fibers become better able to produce energy (aerobically) to keep going

Adaptations to Exercise Cardiorespiratory Fitness Cardiorespiratory Fitness –Aerobic training results in increased heart strength and improved oxygen delivery to cells –Aerobic exercise- nonstop, rhythmic, vigorous activity that increases breathing and heartbeat rates –The heart is a muscle, and training it results in strength gains like those of skeletal muscle A stronger heart can pump blood out to the body more efficiently A stronger heart can pump blood out to the body more efficiently

Adaptations to Exercise Flexibility Flexibility – –Stretching improves flexibility –Enhances muscles’ ability to lengthen Body Composition Body Composition –Best improved through a combination of decreasing fat and increasing muscle Aerobic exercise is most effective at burning fat Aerobic exercise is most effective at burning fat Resistance training adds muscle Resistance training adds muscle

Quantity and Quality of Exercise FITT REQUENCY NTENSITY IME YPE

Quantity and Quality of Exercise For cardiorespiratory improvement: Frequency- how many times per week Frequency- how many times per week – –Should be 3 to 5 days per week Intensity- how hard you work Intensity- how hard you work –Measured by taking pulse –Should be between 60 and 80% of maximum heart rate Time- how long per exercise session Time- how long per exercise session –should be 20 to 60 minutes continually, depending on intensity Type- what kind of exercise you are doing Type- what kind of exercise you are doing –should be aerobic

Quantity and Quality of Exercise Resistance Training- at least one set of 8 to 12 repetitions of 8 to 10 exercises conditioning the major muscle groups, at least two days per week Resistance Training- at least one set of 8 to 12 repetitions of 8 to 10 exercises conditioning the major muscle groups, at least two days per week May be different for athletes conditioning with heavier weights

Calculating Target Heart Rate 1. Find Maximum Heart Rate 220 minus your age 220 minus your age 2. Find lower end of range (60% of Max) Max HR x.60, round any decimal up Max HR x.60, round any decimal up 3. Find higher end of range (80% of Max) Max HR x.80, round any decimal up Max HR x.80, round any decimal up