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NUTRITION & FITNESS Mr. Fisher.

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Presentation on theme: "NUTRITION & FITNESS Mr. Fisher."— Presentation transcript:

1 NUTRITION & FITNESS Mr. Fisher

2 NUTRITION

3 6 Nutrients Carbs Protein Vitamins Minerals Fats Water

4 Carbohydrates (Carbs)
-Provide energy Simple= (___________, sugar, & milk) Complex= (Breads, _____________, dry beans, potatoes, & other starchy vegetables) Fruit cereals

5 Proteins -muscle/growth builders
Complete= foods from ________________ (fish, steak, etc.) Incomplete= foods from _______________ animal sources plant sources

6 vitamins -substances needed to help regulate body functions
Water-soluble= ______ be eaten daily (daily vitamins) Fat-soluble= ______ have to be eaten daily (fruits, veggies, bread, cereal & milk) must don’t Examples of vitamins are vitamin A, B, C, D, & E

7 minerals -needed for sturdy bones, teeth, & healthy blood
Examples of minerals are: Calcium, Zinc, Iron, Magnesium, Phosphorus, and Potassium.

8 -a source of energy & needed for important body functions. FATS
good fats bad fats Mono + unsaturated Poly Saturated fats Trans

9 water -most common nutrient (75%) of your body *Another way to get water and eat healthier is via fruit. Fruit, such as grapes, apples, watermelon, etc. can help you get your water.

10 Positives & negatives Nutrient + - Carbs Protein Vitamins Minerals
Fats Water

11 terms energy Calorie= The measure of _________ available in foods. Empty Calories= Foods that give you lots of _________, but very little other positives. Diet= The food we eat and drink ________. Balanced Diet= The correct balance of ______________ in your diet. Recommended Dietary Allowances (RDA)= __________ for amounts of vitamins, minerals, & proteins you should get. calories regularly nutrients Guidelines

12 More terms Metabolism= The rate at which your body _________ calories. This can be sped up or slowed down based on age, activity level, how often you eat, & what you eat. burns

13 Substances in food Hidden Fats
____________- that are in processed foods. _________- can lead to tooth decay & unnecessary pounds. ____________- salt that’s either in processed foods or what we add with a saltshaker. Sugar Sodium

14 Substances in food Cholesterol
_____________- a fatty wax-like substance. LDL= bad cholesterol HDL= good cholesterol Cholesterol

15 6 Substances in food Fiber
_________- good for your Digestive System, makes you go #2. ______________- a chemical that makes your heart beat faster. Fiber Caffeine

16 6 nutrients 6 substances Carbs Hidden fats Proteins Sugar
Vitamins Sodium Minerals Cholesterol Fats Fiber Water Caffeine

17 8 factors that influence diet
Convenience Personal taste Geography Cost Cultural background Family Advertising Friends

18 Body mass index (bmi) Body Mass Index (BMI)= Formula used to
indicate if you’re ___________, underweight, obese, or normal. Based on: height & weight Does not take into account: age, sex, frame size, muscle or bone mass or activity level Normal Obese Underweight Weight Overweight (20%^) ______|______________________|___________________|________________|____ & ^

19 More terms My Plate (formerly Food Guide Pyramid)= A guideline for showing how much of what to eat to get the right amount of nutrients.

20 dieting

21 Dieting do’s Exercise ______________ to help burn calories
Change ___________ eating habits Eat ____ smaller meals Exercise poor 6

22 Dieting don’ts skip Don’t _________ meals
Don’t ____________ yourself with food Don’t become _____________ if you have a setback skip reward discouraged

23 anorexia Anorexia Nervosa (Anorexia)= Where you refuse to eat. They do this because of many different reasons. Symptoms include- hair loss, skin discoloration, cold or sick feeling, etc.

24 Bulimia Bulimia= Eat large amounts of food and then throw it up. They do this because they feel the need to eat, but then feel guilty and force themselves to throw it up or use laxatives to rid themselves of the food. Symptoms include all of the anorexia symptoms and bruised hands and fingers, etc.

25 FITNESS

26 Strengthening Activity Flexibility Lifestyle Activity
4 types of workouts Aerobic Activity Strengthening Activity Flexibility Lifestyle Activity

27 Aerobic Activity (AA) Aerobic activity is when the body’s large muscles move together and your heart beats faster than usual. Examples include aerobics, swimming, running, walking, kickboxing, dancing, and cycling. This type of activity burns the most calories and promotes weight loss. FITT- Frequency, Intensity, Time, and Type of Activity; S

28 Strengthening Activity Flexibility Lifestyle Activity
4 types of workouts Aerobic Activity Strengthening Activity Flexibility Lifestyle Activity

29 Strengthening Activity (SA)
Strengthening activity is when the body’s muscles work against a force or weight. Examples include elastic bands, weights, or body weight. FITT- Frequency, Intensity, Time, and Type of Activity; S

30 Strengthening Activity Flexibility Lifestyle Activity
4 types of workouts Aerobic Activity Strengthening Activity Flexibility Lifestyle Activity

31 Flexibility Flexibility lengthens a muscle while increasing range of motion. Examples include self-stretch, yoga, Pilates, and chair stretching routines. FITT- Frequency, Intensity, Time, and Type of Activity; S

32 Strengthening Activity Flexibility Lifestyle Activity
4 types of workouts Aerobic Activity Strengthening Activity Flexibility Lifestyle Activity

33 Lifestyle Activity Lifestyle activity occurs during normal, everyday activity such as vacuuming, walking the dog, mowing the lawn, participating in a walking meeting at work, or dancing. FITT- Frequency, Intensity, Time, and Type of Activity; S

34 Strengthening Activity Flexibility Lifestyle Activity
4 types of workouts Aerobic Activity Strengthening Activity Flexibility Lifestyle Activity

35 F.I.T.T. Frequency- how often are you active?
Intensity- how hard are your heart and muscles working? Time- how long are you active? Type- what are you doing? FITT- Frequency, Intensity, Time, and Type of Activity; S _______________ _______?

36 What do you want the end result to be?
Gaining muscle mass Losing weight Toning up Maintaining muscle & weight

37 Gaining muscle mass ROUTINE DIET
- 85% strengthening activity (SA), 15% aerobic activity (AA). reps, weight. -Focus on 2-3 body areas a day. Eat lots of healthy calories to gain weight (protein, carbs, dairy).

38 LOSING WEIGHT ROUTINE DIET
-85% aerobic activity (AA), 15% strengthening activity (SA). High intensity for long periods of time. Circuit training should be only kind of weight training. reps, weight. Eat less than you burn. Try to speed up metabolism by eating 6 smaller meals/day. Try to avoid any sugar, including drinks, lots of water.

39 Toning up ROUTINE DIET -70% strengthening activity (SA), 30% aerobic activity (AA). reps, weight. -Circuit training can be good, as well as Pilates. Sensible diet, increase calories a bit to keep up with training.

40 Maintaining muscle & weight
ROUTINE DIET -50% aerobic activity (AA), 50% strengthening activity (SA). reps, weight. Sensible diet, don’t overdo cheat meals!

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