Presentation on theme: "Find Your Balance Between Food & Physical Activity"— Presentation transcript:
1Find Your Balance Between Food & Physical Activity
2Why would today’s teen not be physically active? What are some consequences for not being physically active?What are some of the benefits of physical activity?What are some simple choices you can make to add physical activity into your daily routine?
3Why is this a myth?Eating a candy bar before a workout provide energy.A high protein diet is the way to go to lose weight and build muscle at the same timeAn athlete needs sports drinks to stay hydrated.Using a supplement will give me the edge I need to beat my competition
4Types of workoutsAnaerobic - high intensity workouts that are performed for a short timeSuch as jumping, weightlifting, stress training workouts and sprinting.Aerobics- one uses large muscle groups repetitively for a sustained amount of time.Types: dance, bicycling, rowing machine, in-line skating, fitness walking, jumping rope, running, stair climbing and swimming.
5Benefits of physical activity Build lean muscleDecrease body fatBuild strong bonesHelp mange weightImprove moodImprove enduranceImprove musclur strengthBuild positive self-esteemDecrease blood pressureIncrease flexibilitySocial aspectsMore energeticRelieve tension and stressHelp to sleep betterReduce risk of cancer, diabetes, heart diseaseReduce the risk of dying prematurelyLower cholesterolAdd excitement and fun to life
6Make activity part of your day! Park far away and walk to offices or storesReplace breaks at work with short walksMow the lawn with a push mowerWash the car by handPlay with the kids and pets outsideTake the stairs
7Start a Routine Join a walking group Participate on an office or community softball or bowling teamTake part in community recreation center activitiesTake yoga, golf or karate lessonsTry out for a teamPlace a club sportFind something you enjoy!!
8Healthy Nutrition Definition of Calories: A measure of energy in food & in our body.3,500 calories=1lbDefinition of Nutrients:Are substances in food that your body needs to grow, to repair itself, and to supply you with energy.
10Metabolism Factors That Affect Metabolism- There are many different things that can cause the metabolism to speed up or slow down.1. Age- as one gets older metabolism slows down.2. Body type- those with more lean muscle mass have a higher metabolism.3. Fasting or starvation- lowers the metabolism.4. Exercise- the more physical activity you do the higher your metabolism is.small meals a day- increases your metabolism.
12Moderate Activities and Calories Burned In 1 hourIn 30 minutesHiking370185Light Yard Work330165DancingGolf (walking with clubs)Bicycling (less than 10mph)290145Walking (3 ½ mph)280140Light Weight Training220110Stretching18090
13Vigorous Activities and Calories Burned In 1 hourIn 30 minutesRunning (5mph)590295Bicycling (more than 10mph)Swimming Freestyle Laps510255Aerobics480240Walking (4 ½ mph)460230Heavy Yard Work440220Vigorous Weight LiftingBasketball
14Why do I need the nutrient? CarbohydrateQuick, easy to use fuelBattery to get body startedFatEndurance to keep you movingGas in your tankProteinCan use them in a pinch for powerBuilding and maintain musclesVitamins and MineralsTo release energy from carbohydrates, fat, proteinSpark plug
15WaterA normal healthy individual should drink at least 64 oz of water a day. – 8 glasesIndividuals that are involved in strenuous physical activity, Should drink at least oz of water each day.(24-36oz of that coming from Gatorade, PowerAde, sport drinks etc.)2 hours BEFORE ActivityDrink at least 2 cups of WaterDURING ActivityDrink ½ cup every 20 minutesAFTER ActivityDrink 2 cups for each pound of body weight lost.
16Heat Exhaustion Heat Stroke Weakness Dizziness Rapid, but weak pulse Low temperatureClammy skinReduced sweatingHeat StrokeWeakConfusedStop sweatingHeadacheNumbness or tinglingCan lead to convulsions, coma, or even death
17PEPPERONI PIZZAHow many calories are in two medium slices of today’s pizza?422 calories
182 MILES How far do you have to run to burn 400 calories? calories?* Maintaining a Healthy Weight is a Balancing ActCalories In = Calories Out2 MILESHow far do you have to run to burn 400 calories? calories?**Based on 160-pound person
23Determining Your Healthy Weight Range Body Mass Index- (BMI) -is a ratio that compare your body size in relation to our height and weight.Multiply weight in pounds by 703Divide by height in inchesDivide again by height in inches20-25Normal26-30Experts may say to lose weight31+Medically obese
26Classification Female % Fat Male % Fat 10-12% 2-4% 14-20% 6-13% 21-24% Body Fat % Chart - Body Composition- is the ratio of body fat to lean muscle tissue you have on your body.ClassificationFemale % FatMale % FatEssential Fat (anything lower may cause health problems)10-12%2-4%Very Low14-20%6-13%Normal21-24%14-17%Average25-31%18-25%Obese (May Cause Health Problems)32% and over25% and over
27Healthy Weight Gain Strategies 1. Increase your calorie intake- choose foods high in complex carbohydrates, such as breads, pasta, and potatoes. Also include foods high in protein, such as chicken, turkey, fish, beef and eggs.2. Eat often and take second helpings- choose more than the minimum number of serving from each food group in the food guide pyramid.3. Eat nutritious snacks- snack two to three hours before meals to avoid spoiling your appetite.4. Build Muscle- Strength Train.
28Healthy Weight/Body Fat Loss Strategies 1. Get at least min of physical activity each day.2. Strength Train (the more muscle you have the more fat you burn)3. Eat 5-6 balanced meals (including snacks)4. Drink Plenty of Water (64 oz/ 8 glasses a day)5. Eat a variety of low-calorie, nutrient dense foods (whole grain products, vegetables and fruits).6. Stay away from the Pop, Candy, Chips and Fast Food!!!
29Pregame Meal 1 hour or less before competition fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/orEnergy gelsup to 1 1/2 cups of a sports drink.3 to 4 hours before competitionfresh fruitbread, bagelspasta with tomato saucebaked potatoesenergy barcereal with milkyogurttoast/bread with a bit of peanut butter, lean meat, or cheesewater2 to 3 hours before competitionfresh fruitsbread, bagels, pastayogurtwater