2.  Any form of movement that causes your body to use energy  It benefits you physically but also benefits your mental/emotional health also  A sedentary lifestyle contributes to obesity, and can cause health effects such as high blood pressure, high cholesterol, type 2 diabetes

3.  Want to visit a doctor before you begin any activity  Want to do aerobic exercise such as running, cycling, swimming, or dancing to help build cardiovascular endurance  Can use a step test to measure Cardiorespiratory endurance  Use a sit and reach test to measure flexibility

4.  We must stay hydrated when exercising in all weather not just hot  However injuries still occur and must use R.I.C.E. for these minor injuries to help treat them  R.-Rest; I-ice; C-compression; E-elevation  If we strengthen our bones through exercise we reduce our risk of osteoporosis

5.  Use the F.I.T.T principal to create your work out  F. – frequency; how often you do the activity each week  I. – intensity; how hard you work at the activity per session  T. – time/duration; how much time you devote to a session  T. – type; which activities you select

6.  Safety tips for sports include- health screening, obey rules and restrictions  Safety tips for water include avoiding drugs and alcohol, and learn how to swim  Side effects of too little rest include slowed reaction time, forgetfulness, and irritability; teens need 8-9 hours sleep  Not getting enough sleep can disrupt the nervous system and we can not concentrate

7.  Anabolic steroids- synthetic substances that are similar to the male hormone testosterone  These are illegal to use with out a prescription from a doctor  Side effects include sterility, hair loss, acne, increased risk of cancer, sexual underdevelopment, and suicidal

8.  Nutrition- process by which the body takes in and uses food  Calories- units of heat that measure energy  Nutrients- substances in food that your body needs to grow, to repair itself, and supply you with energy  Influences on food choices come from emotions, environment, taste, appetite, hunger does not affect choice

9.  Carbohydrates- starches and sugars present in foods Simple- fructose, lactose, maltose Complex- starches: whole grains, legumes, potatoes Main source of energy is role Carbohydrates turn into glucose once broken down Fiber is indigestible complex carbohydrate, helps move waste out of body

10.  Proteins- help build and maintain body cells and tissues 9 out of the 20 that the body can not make are called essential amino acids Complete proteins have all 9 ex-fish, meat, eggs, milk Incomplete proteins have one or more ex-beans, peas, nuts Role is to build new cells and tissues

11.  Fats- called a lipid-fatty substance that does not dissolve in water Saturated fatty acid-solid at room temperature, ex- animal fats, tropical oils such as coconut oil, heart disease associated with large amounts of saturated fatty acids Unsaturated fatty acids- liquid at room temperature, ex-corn, olive, canola oil Eat less fat to decrease cardiovascular disease Cholesterol- is waxy like substance in blood and excess is stored in arteries, affected by heredity, age and weight

12.  Vitamins- compounds that help regulate many vital body processes, including digestion, absorption, and metabolism  2 types fat and water soluble  Fat- stored in the fat cells, can be toxic if too many inside the body and water must be replenished each day  Minerals- substances that the body cannot manufacture but that are needed for forming healthy bones and teeth and for regulating many vital body processes

13.  Water is the most vital one to every body function  Water is the greatest percentage in the body of all other things  We need to drink plenty to stay hydrated and to prevent an electrolyte imbalance  Fatigue is reliable indicator of dehydration, muscle cramps and dizziness occur due to dehydration also  Processes food contain large amounts of salt

14.  Healthy eating plans include eating sensible snacks.  When label says free it means nothing in it, light means that it has at least 1/3 less, less has 25% less  Look at label to see calories, fat, carbohydrates, protein, vitamins and minerals, sodium  Ingredients listed on package are in descending order meaning greatest amount first

15.  If we consume less sodium we reduce our risk of high blood pressure  Good nutrition lowers our chance of chronic diseases  Genetics can play a role in a person’s weight  Body image is the way we see our self's  Body composition is the ratio of body fat to lean body tissue

16.  If you don’t eat right and exercise we can become overweight- condition in which the person is heavier than the standard weight range for his or her height; obese is excess body fat  If overweight can cause strain on skeletal system, diabetes, asthma, and high blood pressure  Athletes can be overweight due to excess muscle tissue not fat

17.  We have several we have talked about anorexia nervosa, bulimia nervosa, and binge eating  If we take in more calories than what we burn we will gain weight and if less we will lose weight that is proper way not using a disorder to lose weight

18.  Digestion system has three main functions : digestion, absorption, and elimination  This goes from the mouth to the anus  The first stage of digestion is ingestion  Esophagus is the tube after the mouth in which swallowed food is pushed down the body  Stomach- mix the food and gastric gases, storage of swallowed stuff, and conversion of food into chyme

19.  From stomach go to small intestines which is where nutrients are absorbed through the inner wall  Then the large intestine absorbs the rest and then eliminates waste  Bile is produced by the liver and helps with digestion in the small intestine  Heart burn results from acid reflux coming out of the stomach back into the esophagus

20.  Waste products of the digestion process also include the undigested foods  If the body can not digest the sugars in milk it is called lactose intolerance  Dehydration causes the pituitary gland to secrete hormones to say our body’s need nutrients