1. Making Healthy Choices

2. Warm-Up List 3 reasons we complete a warm-up
1) Generate Heat in Muscles
2) Start Exchange of Oxygen
3) Prevent Injury
Name 3 muscles we stretch everyday
Hamstrings, Quads, Glutes

3. Heart Rate Resting Heart Rate # of beats per minute RHR= ______
Maximum Heart Rate: 220 – age
MHR= ______
Target Heart Rate: 70% of Maximum
THR= ______

4. Nutrition Information
Almost every food/drink we consume has calories.
Calories are basically the amount of energy in the food.
Calories consist of 3 different things:
Fat, Carbohydrates, and Protein

5. Nutritional Information
Carbohydrates are the first source of energy. (
Fat is usually stored and used for energy.
Protein is mainly used for muscle and tissue repair and is a last source of energy.

6. What is Eating Healthy?
Eating healthy means choosing foods that are in the Canada Food Guide and belong in 1 of the 4 food groups.
Eating healthy consists of choosing foods that will benefit the body.

7. Nutrition Q? What does “Eating Healthy” mean?
A: Getting the proper servings from each Food Group.
Fruits/Vegetables: 4-5 (10)
Meat/Alternatives: 2-3
Dairy: 3-4
Breads and Cereals: 3-5 (8)

8. F.I.T.T. Principle
FITT stands for the four elements of any good training plan
Frequency
Intensity
Time
Type of activity

9. F.I.T.T. Frequency is simply how often you do it.
The Intensity of an exercise is a measure of how hard you are working while you are doing it.
Time- The duration of an activity
Type- What kind of activity (cardio, weights, sport)

10. Muscles
Abdominals
Pectorals
Deltoids
Triceps
Biceps

11. Muscles Traps- top of the shoulders and back of neck
Lats- cover most of the back
Glutes- Buttocks Muscles
Hamstrings- Back of legs (top)
Gastrocnemius- Calf muscle

12. Sleep How many hours of sleep to you get a night?
What do you do before you go to bed?
Do you use technology before bed?
Do you keep your phone next to your bed so you don’t’ miss a message?