1. Diet and Fitness
8th Grade

2. Physical Activity
Any movement that makes your body use extra energy

3. Fitness
The ability to handle the physical work and play of everyday life without becoming overly tired

4. Exercise
Planned physical activity done regularly to build or maintain one’s fitness

5. 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

6. 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

7. Overload Principal
For a muscle to increase in strength, the workload during exercise must be larger than what it normally does

8. Muscle Contraction
Shortening of the muscle (flex)

9. Endurance
the ability to perform difficult physical activity without getting overly tired

10. 2. Muscular Endurance
The ability of a muscle to repeatedly use force over a period of time.

11. 3. Cardiovascular Endurance
How well your heart and lungs work during moderate-to-vigorous activity or exercise.
Cardiovascular
Cardio= heart, Vascular= vessels

12. 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

13. 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

14. Static Stretching
Is used to stretch muscles while the body is at rest.

15. 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. 

16. 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

17. 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

18. 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

19. F.I.T.T.
Frequency, Intensity, Type, Time

20. 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%)

21. Target Heart Rate Ages 12 13 14 15 220-age 208 207 206 205
Low End(.6)
High End(.8)

22. Nutrients
substances that your body needs to grow, have energy, and stay healthy.

23. 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

24. 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

25. What Nutrients Do We Need?
Proteins
Used to build and repair cells
Contain Amino Acids or the building blocks of protein
Essential for growth

26. 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

27. What Nutrients Do We Need?
Fats
Nutrients that promote normal growth, give you energy, and keep your skin healthy.

28. 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

29. 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

30. Trans Fatty Acids
Kind of fat when hydrogen is added to vegetable oil during processing

31. What Nutrients Do We Need?
Vitamins
Compounds that help you regulate processes
Help fight disease
Help process energy

32. 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

33. 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

34. 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

35. 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

36. Make Smart Food Choices
Eat calcium-rich foods
Eat protein-rich foods
Limit foods high in saturated fats
Avoid too much sugars and salt

38. 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

39. 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