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NUTRITION AND FITNESS Healthy Food Guidelines Managing Your Weight Eating Disorders Physical Activities Fitness Injuries and Safety
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Importance of Nutrition (Ch10/L1) Nutrition: Process of taking in and using food by your body Nutrient: Substances in the food needed for growth, repair and energy Calorie: Unit of heat to measure energy received from food
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Facts about Good Eating Habits During the teen years, good food types and amounts affect your growth and development Nutrition affects lifelong health Eating a variety of foods prevent diseases and Type 2 diabetes Other diseases that are prevented: Cardiovascular diseaseStrokes OsteoperosisCertain Cancers
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Your environment affects what you choose to eat: Who and what does this include? 1. Family and culture - Meals at home? Fast food? 2. Friends - Pizza after school? Fast food in the cafeteria? Packed lunches? 3. Time and Money - Busy schedule? Microwave meals? Cheaper food instead of quality food? 4. Advertising - Choice of the juicy hamburger at the nearest fast food because the picture looks good?
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What are Nutrients and what do they do? (Ch10/L2) 6 OF THEM - ALL NECESSARY! 1. Carbohydrate: starches and sugars/ main source of energy/ Complex = chains of sugar linked together: Sources of carbs in bread, pasta, grains, root vegetables, fruits 2. Proteins: maintains cell and tissue growth/ nutrient is made of chemicals called amino acids and 9 of the 20 are essential amino acids and the body must get from food sources Sources of protein—meat, eggs, dairy, soy…more on plant sources in vegetarian discussion
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More nutrients... 3. Fats: Body needs fat to function properly/help brain development, blood clotting and control inflammation & maintain healthy skin and hair; choose healthy fat - fat composed of fatty acids and body cannot produce on its own; 3 types of fats: Saturated vs. Unsaturated: Saturated mostly animal based and increase risk of heart disease/ Unsaturated mostly vegetable based and decreases risk of heart disease/ Trans Fat are formed from processing 4. Vitamins: Compounds found in food & help regulate many body processes/ Folic Acid: A vitamin found to lower risk of birth defects Sources: Different vitamins perform different roles and are found in various types of food (see 10.6, p. 263)
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Final nutrients… 5. Minerals: Elements found in food that are used by the body in many ways: Calcium—esp. important mineral that reduces the risk of osteoperosis! Sources: Table 10.7, p.264 Fact: Your body cannot produce minerals; it must get them from food 6. Water: Essential for almost all body functions like: *moving food through digestion *transporting nutrients*releasing heat & stores it *cooling body w. perspiration*lubricates joints *cushions the eyes, brain and spinal cord Needs: 8-10 cups a day/ teen girls need 9, teen boys need 13, athletes need extra before during after exercise EVEN if you’re not thirsty
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Summary of Why Teens Need Food Everything contains nutrients and they perform specific roles It’s an energy source—do you lack energy? It heals and repairs your tissue It sustains growth It helps regulate your body It transports oxygen to your cells **If you don’t feel good much of the time, what are you eating???
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MY PYRAMID: (Ch10/L3) Your GUIDE to making good food choices See 10.9, p. 267 Visit www.choosemyplate.gov for updated information www.choosemyplate.gov Dietary Guidelines for Americans: set of recommendations about getting food from each food group—published by the U.S. Dept. of Agriculture Page 271—Give reasons why it is beneficial for teens and children to start their day with breakfast
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NUTRITION LABELS (Ch10/L4) Food labels provide information about ingredients and the nutrient value of each food See p. 276; 10.4 as an example of what a food label looks like/ Practice reading the facts/ Understand serving size, calories and DV Percent Daily Value: (DV) The nutrient guide that tells approximately how much of that nutrient you need each day AND what % of that is in that particular food serving
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Maintaining a Healthy Weight (Ch11/L1 & 3) MMMMetabolism: The process by which your body breaks down a substance and gets energy from food CCCCalories: Units to measure the energy found in food (“fuel”) HHHHow many calories should I eat? Depends on: A. Age (teens need more/ growth time) B. Gender (females fewer cal./but more calcium & iron) C. Activity Level (more active/more calories) BBBBottom line? To maintain weight/ eat same calories then you burn; To lose weight eat less calories then you burn
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How much should I weigh? Weight should fall into the healthy range Body Mass Index: A measure of weight relative to height Calculate the following for BMI: Calculate the following for BMI: Step 1: Convert ht. to inches Step 2: Take wt. in lbs; divide by ht. in inches; divide by ht. in inches again_____= _______ Step 3: Take resulting # and x by 703=_______ What did you get? It’s Your BMI—see chart on p. 293 and note the range you fall into
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Facts about your weight: The right weight for people is not ONLY your BMI—other factors are important: age, height, gender, body frame (are you muscular?) Your rate of growth = Stage of Life Overweight is : heavier than standard wt. range/ what about muscular build? Underweight is: less than standard wt./what about muscular build? Obesity: YES, there is concern: excess body fat carries serious health risks Severely underweight: YES, there is concern: extremely thin people have higher health risks and trouble fighting off disease Body Composition: Your body fat levels compared to your lean levels—skin-fold calipers are an instrument used to measure fat tissue levels and should be performed by a qualified individual
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How do I personally manage my weight? TTTTeens SHOULD NOT diet! Not recommended by Dietary Guidelines. TTTTeens SHOULD eat balanced meals and exercise daily TTTTIPS if you have weight concerns: TTTTarget a healthy weight with someone qualified to guide you (dr. nurse, etc) SSSSet a realistic goal for eating right and exercising PPPPersonalize plan: have some foods you enjoy PPPPut your goals in writing: What is your plan? EEEEvaluate your progress: Track your weight weekly
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Your Body Image: (Ch11/L2) Body image: the way you see your body Fad Diets: popular for a time; quick, easy weight loss Weight cycling: repeated patterns of losing and regaining weight/ typical to those who fad diet How do we know a FAD diet? Does it follow MyPyramid? Does it promise ultra-fast weight loss (more than 2 lbs. per week) Lose weight without physical activity Diets require purchase of certain products
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EATING DISORDERS (Ch11/L2) Eating Disorders: extreme, harmful, eating behaviors that can cause serious illness or even death Fact: Eating disorders are classified as a mental illness and are linked to depression, low self-esteem, troubled personal relationships Fact: Social and cultural forces play a role in emphasizing personal appearance/ A job depending on looks can lead to an eating disorder
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3 Types of Eating Disorders 1. Anorexia Nervosa - irrational fear of weight gain leads people to starve themselves KKKKnown as self-starver - avoids meals EEEEats only few foods & small amounts CCCCounts every calorie they eat EEEExercises excessively; weighs repeatedly CCCConsequences: malnutrition, starvation, bones become brittle, reduction in organ size, heart problems, and sudden cardiac death
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More eating disorders… 2. Bulimia Nervosa - cycles of overeating, purging, attempts to rid the body of food binge and purge or binge and fast/exercise use of Laxative Typically are normal weight Consequences: dehydration, sore and inflammed throat, teeth damage, stomach damage, damage to intestines and kidneys Chemical imbalances leading to heart failure and death
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More Eating disorders… 3. Binge Eating Disorder: Person overeats compulsively/ large amounts of food in short periods of time much like bulimia. They don’t occur as frequently. Person feels guilty & disgusted but powerless to stop Consequences: becoming overweight or obese, high blood pressure, Type 2 diabetes, and cardiovascular disease More common in males than other disorders
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HOW TO GET HELP Realize these are serious illnesses Need medical and professional help Sometimes will need hospital stays if severe Anorexia must be restored to normal, healthy weight and maintained Bulimia deals with emotionally breaking cycles of binging & purging Binge Eating must also deal with emotional problems causing behavior
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LIFELONG NUTRITION (Ch11/ L3) Special Dietary Needs: Athletes, infants, people who are ill, pregnant women: all need to take great care in their diet Vegetarians: People who eat mostly plant based foods The strictest type is a vegan/ absolutely no animal based foods Plant based foods lower in saturated fat reducing risk of disease and some cancers; however, this diet needs great variety and be well planned in order to get needed amino acids
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Athletics and Nutrition Facts: Eating right affects performance Potential need for 2,000 to 5,000 calories per day from nutrient dense food and foods higher in carbs and proteins They need extra amounts of water They do NOT need LARGE amounts of protein and sports drinks and protein shakes, etc…
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PHYSICAL ACTIVITY (Ch12/L1) Physical activity: Any form of movement causing the body to use energy Physical Fitness: The ability to carry out daily tasks easily and reserve enough energy for unexpected demands Exercise: Purposeful, planned, repetitive activity that improves your level of fitness (TEENS are to aim for 60 minutes a day) Fact: Inactivity brings risk for shortened life and multiple health problems (p.322) and the benefits of activity are numerous: Better self esteem, Stress Relief (releases endorphines), Better mood, Better sleep
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IMPROVE YOUR FITNESS (Ch12/L2) 5 Components: 1. Cardiorespiratory Endurance: Ability for heart and lungs and blood vessels to send oxygen to your tissues during vigorous activity - Example: Step Test 3 min./ bench 12” high (see 12.6, p. 326) 2. Muscular Strength: The amount of force muscles exert - Example: Situps and pushups 3. Muscular Endurance: Ability of muscles to continue a task over a long period of time - Example: Situps and pushups 4. Flexibility: Ability to move your body parts through a full range of motion - Example: Sit n Reach 5. Body Composition: Ratio of fat tissue to lean tissue (see chpt. 11/ L.1) - Example: BMI and Skinfold Test (Ch 11/ L1)
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Planning your Program (Ch12/L2 ) Use different methods to improve different elements of fitness Aerobic Exercise: Includes all rhythmic activities that use large muscle groups for an extended period of time. It raises your heart rate and body’s need for oxygen. Examples: Jog, swim, ride bike, etc. Anaerobic Exercise: Included intense, short bursts of activity in which muscles work so hard they produce energy without oxygen Examples: Lifting weights, sprinting Fact: Aerobic Exercise improves Cardiorespiratory Endurance and Anaerobic Exercise improves muscular strength and endurance
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Target Heart Zone (Ch12/L2) Page 329 (Real World Connection) Steps: Multiply your age by.7 =_____ Take this # / subtract it from 208 =____ Multiply this # by 50% to get your minimum heart. Rate for moderate activity ____ Multiply that same # by 70% to get your maximum hrt. Rate for vigorous activity ____ Multiply that same # by 85% to get heart. Rate for intense activity _____ (Ex. 16 yr. old on chart)
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Principles to Follow for your Program (Ch12/L3) 4 keys to building a fitness plan: 1. Specificity: Choosing an activity to improve on the element of fitness you want (ex.) 2. Overload: Exercising beyond your regular level so your body will adapt and get stronger 3. Progression: Gradually increasing demands on your body a little more each session or more often 4. Regularity: Working out on a regular basis/ min. of 3 workouts a week with different activities to get the recommended one hour.
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Stages of an Actual Workout Stage 1: Warm-up: Gentle cardio activity that prepares the muscles for work and increases blood flow. Gradually increases pulse rate and body temperature (slow jog) Stage 2: Workout (see next slide) Stage 3: Cool-down: Low level activity preparing body to return to the resting state. Allows heart rate and breathing to return to normal and reduces the strain on the heart as well as prevents muscle soreness (5-10 min. of gentle activity or stretching)
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The Workout: Heart Rate at efficiency F.I.T.T. Principle F: Frequency - Schedule at least 3 times per week and in between do other types of physical activity I: Intensity - Push yourself hard to create “overload”— get into your heart zone and feel strain, not pain to your muscles T: Time - The duration of workouts need to keep heart in the target heart rate zone for at least 20 minutes and strength training for at least 20-30 minutes/ flexibility about 10 minutes T: Type - Vary your activity throughout the week to build different elements of fitness Ex: jog on M/W; lift weights on T/Th
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***Track your progress… Journal your Resting Heart Rate: the number of times your heart beats per minute when you are not active (# for 15 seconds x 4) 60 to 100 is typical for teens (better fit/ better resting pulse)
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Safety and Avoiding Injuries (Ch12/L4) Watch the weather and plan ahead ***Cautions: CCCCold weather: Avoid exercising outdoors in extreme cold or be sure to dress in multiple layers (hypothermia/dangerously low body temps) HHHHot weather: Heavy sweating leads to dehydration and fluids are needed before, during and after exercise to prevent this; sodium, potassium and chloride (all need to be replaced esp. during hot weather) - sports drinks help this
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Hot Weather Health Issues Overexertion: Overworking the body Heat Exhaustion: Physical stress on the body due to overheating. Symptoms include: dizzy, faint, rapid pulse, cramps, nausea and vomiting Heat Stroke: Untreated heat exhaustion and loss of fluids that lead to the body losing its ability to cool itself through perspiration. Can cause SUDDEN death Symptoms of dehydration: Darkened urine, dry mouth, weakness—get fluids before danger is increased
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