1. Find Your Balance Between Food & Physical Activity

2. Why 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?

3. Why 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 time
An athlete needs sports drinks to stay hydrated.
Using a supplement will give me the edge I need to beat my competition

4. Types of workouts
Anaerobic - high intensity workouts that are performed for a short time
Such 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.

5. Benefits of physical activity
Build lean muscle
Decrease body fat
Build strong bones
Help mange weight
Improve mood
Improve endurance
Improve musclur strength
Build positive self-esteem
Decrease blood pressure
Increase flexibility
Social aspects
More energetic
Relieve tension and stress
Help to sleep better
Reduce risk of cancer, diabetes, heart disease
Reduce the risk of dying prematurely
Lower cholesterol
Add excitement and fun to life

6. Make activity part of your day!
Park far away and walk to offices or stores
Replace breaks at work with short walks
Mow the lawn with a push mower
Wash the car by hand
Play with the kids and pets outside
Take the stairs

7. Start a Routine Join a walking group
Participate on an office or community softball or bowling team
Take part in community recreation center activities
Take yoga, golf or karate lessons
Try out for a team
Place a club sport
Find something you enjoy!!

8. Healthy Nutrition Definition of Calories:
A measure of energy in food & in our body.
3,500 calories=1lb
Definition of Nutrients:
Are substances in food that your body needs to grow, to repair itself, and to supply you with energy.

10. Metabolism 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.

12. Moderate Activities and Calories Burned
In 1 hour
In 30 minutes
Hiking
370
185
Light Yard Work
330
165
Dancing
Golf (walking with clubs)
Bicycling (less than 10mph)
290
145
Walking (3 ½ mph)
280
140
Light Weight Training
220
110
Stretching
180 90

13. Vigorous Activities and Calories Burned
In 1 hour
In 30 minutes
Running (5mph)
590
295
Bicycling (more than 10mph)
Swimming Freestyle Laps
510
255
Aerobics
480
240
Walking (4 ½ mph)
460
230
Heavy Yard Work
440
220
Vigorous Weight Lifting
Basketball

14. Why do I need the nutrient?
Carbohydrate
Quick, easy to use fuel
Battery to get body started
Fat
Endurance to keep you moving
Gas in your tank
Protein
Can use them in a pinch for power
Building and maintain muscles
Vitamins and Minerals
To release energy from carbohydrates, fat, protein
Spark plug

15. Water
A normal healthy individual should drink at least 64 oz of water a day. – 8 glases
Individuals 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 Activity
Drink at least 2 cups of Water
DURING Activity
Drink ½ cup every 20 minutes
AFTER Activity
Drink 2 cups for each pound of body weight lost.

16. Heat Exhaustion Heat Stroke Weakness Dizziness Rapid, but weak pulse
Low temperature
Clammy skin
Reduced sweating
Heat Stroke
Weak
Confused
Stop sweating
Headache
Numbness or tingling
Can lead to convulsions, coma, or even death

17. PEPPERONI PIZZA
How many calories are in two medium slices of today’s pizza?
422 calories

18. 2 MILES How far do you have to run to burn 400 calories? calories?*
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out
2 MILES
How far do you have to run to burn 400 calories? calories?*
*Based on 160-pound person

19. How many calories in a workout

20. What is 200 Calories?

21.                   
Calorie Counter
Chocolate chip cookie
Apple
Calories=72
Total Fat 0.2
Calories=78
Total fat= 4.5 grams
Daily Values  
Do you each just one cookie???

23. Determining 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 703
Divide by height in inches
Divide again by height in inches
20-25
Normal
26-30
Experts may say to lose weight
31+
Medically obese

24. BMI Chart for Boys

25. BMI Chart for Girls

26. Classification 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.
Classification
Female % Fat
Male % Fat
Essential Fat (anything lower may cause health problems)
10-12%
2-4%
Very Low
14-20%
6-13%
Normal
21-24%
14-17%
Average
25-31%
18-25%
Obese (May Cause Health Problems)
32% and over
25% and over

27. Healthy 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.

28. Healthy 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!!!

29. Pregame Meal 1 hour or less before competition
fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
Energy gels
up to 1 1/2 cups of a sports drink.
3 to 4 hours before competition
fresh fruit
bread, bagels
pasta with tomato sauce
baked potatoes
energy bar
cereal with milk
yogurt
toast/bread with a bit of peanut butter, lean meat, or cheese
water
2 to 3 hours before competition
fresh fruits
bread, bagels, pasta
yogurt
water