FITNESS Name:_______________________ Day:____ Period:____ Trimester: _____

PHYSICAL ACTIVITY Physical activity is any form of movement that causes your body to use energy. Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day.

BENEFITS 1. Exercise benefits every part of the body, including the mind. Exercising causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise can help some people sleep better. It can also help some people who have mild depression and low self-esteem. Plus, exercise can give people a real sense of accomplishment and pride at having achieved a certain goal.

BENEFITS 2. People who exercise burn more calories and look more toned than those who don't. In fact, exercise is one of the most important parts of keeping your body at a healthy weight. 3. Exercise helps people lose weight and lower the risk of some diseases. 4. Exercise can help a person age well.

EXERCISE The 3 components to a well-balanced exercise routine are: aerobic exercise, strength training, and flexibility training. Aerobic exercise: any type of exercise that gets the heart pumping and quickens your breathing swimming, basketball, soccer, lacrosse, hockey, rowing, biking, running, dancing, tennis, cross- country skiing, hiking

EXERCISE Strength training: stronger muscles allow you to be active for longer periods of time without getting worn out. Strong muscles protect you when you exercise by supporting your joints and helping to prevent injuries. Arms: rowing, cross-country skiing, pull-ups, push-ups Legs: running, biking, rowing, ice skating, squats, lunges Core: rowing, yoga, Pilates, crunches

EXERCISE Flexibility: muscles and joints stretch and bend easily, decreases risk of injury dance, martial arts, ballet, gymnastics, Pilates, yoga, stretching after any workout

F.I.T.T. FORUMLA F: Frequency: how often I: Intensity: how hard or how much weight T: Time: how much time T: Type: the type of activity

OVERWEIGHT/OBESE When people talk about being overweight or obese, they mean that someone has more body fat than is healthy. Everyone has some body fat, but excess fat can affect someone's health and ability to walk, run, and get around, as well as how the person looks and his or her self-esteem.

WHY DO PEOPLE BECOME OVERWEIGHT/OBESE? Body gets more calories (from foods and drinks)than it burns through physical activity; extra calories are stored as fat Environment: TVs, computers, driving, fast food, eating habits, high calorie snacks and drinks, oversized portions, less active lifestyles Genetics: weight problems can run in families Emotional: some people turn to food as a way of handling their feelings

HEALTH CONCERNS It's hard to feel good when your body has too much weight to carry. Being overweight or obese can make it harder to breathe and sleep. It can make a person feel tired and cause aches or pains. A weight problem also can make you embarrassed, sad, or even angry. Getting help is important because weighing too much can make you sick. Overweight or obese kids have a greater chance of getting type 2 diabetes and other health problems. And later in life, they have a higher risk of getting heart disease.

DIABETES Diabetes is a disease that affects how the body uses glucose, a sugar that is the body's main source of fuel. Here's how it should work: You eat. Glucose from the food gets into your bloodstream. Your pancreas makes a hormone called insulin. Insulin helps the glucose get into the body's cells. Your body gets the energy it needs. But if someone has diabetes, the body either can't make insulin or the insulin doesn't work in the body like it should. The glucose can't get into the cells normally, so the blood sugar level gets too high. Lots of sugar in the blood makes people sick if they don't get treatment.

DIABETES Type 1 diabetes: pancreas cannot make insulin. The body can still get glucose from food but the glucose can't get into the cells where it's needed. Glucose stays in the blood, which makes the blood sugar level very high and causes health problems. To fix the problem, someone with type 1 diabetes needs to take insulin through regular shots or an insulin pump. Type 2 diabetes: pancreas still makes insulin, but the insulin doesn't work in the body like it should and blood sugar levels get too high.