Definitions: Definition of exercise? Physical activity Definition of fitness?

Benefits of Physical Activity Control your weight Reduce your risk of cardiovascular disease Reduce your risk for type 2 diabetes and metabolic syndrome Reduce your risk of some cancers Strengthen your bones and muscles Improve your mental health and mood Improve your ability to do daily activities and prevent falls, if you're an older adult Increase your chances of living longer

Types of Physical Activity Aerobic Exercises : means with oxygen Improves the circulation and respiration system use of oxygen Improves the body’s metabolic or energy generating process Normally performed at moderate levels of intensity for extended periods of time (greater than 10 minutes)

Types of Physical Activity Anaerobic exercises : means without oxygen Intense enough to trigger anaerobic metabolism or energy generating with out oxygen Short duration, high intensity (a few seconds to 2 minutes) Promotes strength, speed, and power Muscles trained using anaerobic exercise develop differently compared to aerobic exercise.

Types of Physical Activity Flexibility exercises : means improving flexibility Stretching, balance, yoga, Pilates Dynamic stretching- using muscles to stretch Static stretching- using a force to stretch Side notes: Bone density: impact builds bone tissue Muscle strength: build muscle through loading

How much Physical Activity? Ages 6-17: ONE HOUR PER DAY!!! CDC physical activity This is based on the 2008 US department of Health & Human Services: Physical Activity Guidelines for Americans

Diets: Big business in America! (mainly affecting women) Media % of Women currently trying to lose weight Affects high school girls who are still growing 95% of dieters regain weight within 1-5 years yo-yo dieting negative impacts on metabolism Starvation diets decrease metabolism Health concerns with nutrition levels Dieting can lead to eating disorders Weight issues can cause emotional issues

Eating Disorders: Consumed by focus on food, weight, and body image resulting in unhealthy eating habits and illness (even death) Affects more females than males What is body image? Dieting can lead to eating disorders

Eating Disorders: Anorexia Nervosa- maintaining a weight that is far below normal for age and height. May starve themselves or exercise excessively to prevent weight gain or continue weight loss Not completely about food, unhealthy way to cope with emotional problems. Equate thinness with self-worth Terrified of becoming fat, incorrect body image

Eating Disorders: Bulimia Nervosa- binge eating followed by purging. Eating large amounts of food and then trying to Getting rid of the extra calories in an unhealthy way. ex. Self induced vomiting, taking medication, or doing excessive exercise Impulse control problems (risk taking behaviours) Normal weight Depressed, lonely, ashamed, empty inside

Eating Disorders: Binge Eating Disorder- regular and frequent over eating usually in secrecy Feelings of embarrassment, guilt and shame and vow to stop only to have compulsion take over again. History of failed diets Most common eating disorder Not as severe as other illnesses (not considered as psychiatric condition)

Body Mass Index (BMI) Body mass Index = mass (Kg) / height 2 (m) Indication of a person’s ‘fatness’ or ‘thinness’ BMI < 20; underweight BMI 20-25; healthy weight BMI ; overweight BMI >30; obese (these values are for American adults) ***Does not take into account percentage body fat****

Healthy Weight vs. Healthy Lifestyle OUTPUT = INPUT Temporary change in eating habits will not result in positive changes. Ex. dieting, over exercising, or pills Lasting lifestyle changes will bring lasting results!! *Eat healthy most of the time (moderation!) *Drink enough water (minimum of 64 fluid oz) *Get enough exercise (recommended 1 hour daily) *Get enough sleep (recommended 8 hours)