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Evaluate Factors That Affect Fitness to Assess Daily Dietary and Wellness Needs. Objective 7.01- Identify factors that affect fitness
Physical Fitness Fitness refers to your own optimal health and overall well-being. Toned muscles, a strong heart, and clear lungs. Calories burn efficiently. It is the ability to meet the demands of day-to-day life. Dietary Guidelines recommends 3 – 30 minute aerobic activities weekly.
Benefits Energy to be more productive and do things that are important to you. A positive outlook to handle the mental challenges and emotional ups and downs to deal with stress which increases self esteem. Reduced risk for many health problems, including heart disease, cancer and diabetes.
Calories and Metabolism The energy in food is measured in calories. Basal metabolism- refers to the amount of energy required to maintain ones automatic body functions. Muscle mass increases metabolism. Metabolism varies in individuals. Teens have a greater metabolism than adultstherefore, if a person eats the same as they did as a teen they most likely will gain weight.
Healthy Weight Impacted by age, bone structure, and gender. To maintain a healthy weight, exercise and eat reasonable portions of nutritious foods.
Body Image Mental concept you have of your physical appearance. Factors contributing to a negative body image can be… - Athletes - Fashion Models - Movie Stars
Do thin models warp girls' body image?
Boasting Body Image Make sure the people around you make you feel good about yourself, no matter your size. Make sensible decisions about what you eat. If you need help, ask a dietitian. Choose positive role models that help you feel good about who you are. Focus on the inside, and let your body take its natural shape.
Body Mass Index (BMI) Uses weight in relation to height and age to help determine whether you are in an appropriate weight range. Helps to determine if you are underweight or possibly overweight.
Calculating BMI In inches, the formula looks like this: weight in pounds (height in inches) x (height in inches) x 703 A person who weighs 180 pounds and is 5 feet 8 inches tall has a BMI of 27.4. 180 lbs (68 inches) x (68 inches) x 703 = 27.4
Being Overweight Weighing 15% more than what your physician recommends. Inactivity is a considering factor. Heart disease, high blood pressure, and certain cancers are associated with being overweight.
Being Underweight Weight should be gained slowly and steadily by choosing low-fat, nutrient and calorie dense foods. Individuals who weigh at least 15% less than the healthy weight recommended by their physician are considered underweight. Lowered resistance to infections, reduced muscle strength, and malnutrition are related to being underweight.
Losing Weight Develop healthful eating and exercise habits. Lose weight safely by eating larger portions of healthy foods. Include foods from all food groups.
Eating Disorders Abnormal eating patterns that threaten a persons health. Anorexia nervosa- involves an extreme urge to lose weight by self-starvation. Can be life-threatening. Bulimia- overeating and then purging (vomiting).
Fad Diets Usually are unsuccessful because they promise quick and easy weight loss. Avoid plans that make you purchase special foods. Examples: Low-carb diet Low-fat diet Liquid diet (using low-calorie, high-fiber shakes) Grapefruit diet Detox diet Cabbage Soup diet Macrobiotic diet The juice diet
Its a Personal Choice… Lets Begin… 1.Fold a piece of paper letter style to form 3 columns. 2. Label 1 st column- Excuses 3. Label 2 nd column- Benefits 4. Label 3 rd column- Examples 5. Brainstorm excuses given for not being physically fit and list in 1 st column. 6. Brainstorm the benefits of physical fitness and list in 2 nd column. 7. Brainstorm examples of ways to become physically fit and list in 3 rd column.
Its Up To You… Set goals that are realistic. Write down your goals. Keep track of progress. Lose the excuses. Ask for support. Celebrate your successes.
Developing an Effective Fitness Plan Always start a plan by seeing your physician first. Good nutrition Exercise Focus on changing eating habits for a lifetime. Know your body- for example if you have a larger bone structure, you will weigh more.
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