1. Exercise, Nutrition, and Your Weight
Fall 2016

2. Warm-Up
The greatest weapon against stress is our ability to choose one thought over another. - William James
What does this mean to you?
Have you ever found yourself thinking negatively?

3. Safely Managing Weight
A person’s weight is determined by various factors: Heredity, Level of Activity, and Body Composition
The weight that is right for you is the weight that does not pose any health risks for you.
A doctor or nutritionist can help you find the weight right for you.

4. Factors
Heredity: This does not mean you will be a certain size, you will just have a natural tendency to a certain size.
Activity Level: The more active you are, the more calories you burn.
One pound of body weight is equivalent to 3500 calories
Body Composition: Ratio of body fat and muscle.

5. BMI

6. Important Vocabulary
Overweight: Term used for a person who is heavier than the standard
Obesity: BMI of 30 or higher
Health Risks:
Diabetes, high blood pressure, stroke.
Underweight: A term used for a person who is lighter than the standard
Anemia, trouble regulating body temperature

7. Fad Diets and Other Issues
A fad diet is a popular diet that may help a person lose or gain weight without proper regard for nutrition.
Adkins Diet
Diet Pills: Could be habit-forming, not usually effective for long-term weight loss, causes you to not eat.
Long-term Fasting: Body will break-down muscle to get the nutrients the body needs.

8. Warm-Up Read assigned article.
Write a brief description of the article.
What are your thoughts/opinions about the article?
Be prepared to present your opinion

9. Sensible Weight Loss Recognizing eating patterns
Plan a healthy eating strategy
The rule of thumb – 2lbs each week
Exercise
60 minutes, most days of the week

10. Physical Activity Benefits: Psychological benefits
Strengthens the cardiovascular system
Weight maintenance
Bone Strength
Balance and coordination
Psychological benefits
When you are physically active, your body releases endorphins (chemicals responsible for feelings of satisfaction.

11. Components of Fitness Muscular Strength/Endurance
Cardiorespiratory Endurance
Flexibility
Body Composition

12. Setting a Fitness Plan
FITT Plan – Frequency, Intensity, Time, and Type
Frequency – How often each week?
Intensity – Usually deals with heart rate – you could use “low, moderate, high”
Time – How long will each session last?
Type – Cardio, weight lifting, flexibility, etc.

14. Safe Exercise Tips Medical Approval What safety equipment is needed?
What do you have around you?
Weather?
Water/Food Intake

15. Preventing Exercise-Related Injuries
Overtraining – Working out too long or not resting enough.
Dizzy, vomiting, irritability
Proper warm-up
Proper cool-down
Limits soreness

16. Avoiding Harmful Substances
Dietary Supplements
Protein – Remember, the best nutrient comes in natural form
Creatine – Increases energy provided to the muscles. Used in high-intensity sports
Draws water from body organs to work properly – Dehydration and kidney stones can occur
Steroids – Artificial form of testosterone – a hormone involved in muscle development.
The body will stop producing testosterone.

17. Injury Care
R.I.C.E
Rest
Ice
Compression
Elevation