


Brainstorm: In groups of 3 or 4 come up with
as many benefits of regular physical activity
as you can think of!
Select someone to write all your groups ideas
down.
You have 10 minutes!
Benefits of Regular Physical Activity
Physical
Social
Mental
Condition of your body
Increases/Improves:
Strength
Endurance
Bone Strength/Density
Energy
Health & Lung
Endurance
Posture
Sleep
Life Expectancy
Decreases:
Illnesses/Sickness
Blood Pressure
Body Fat
Relationships
Provides opportunities
to meet new people
Share in a common goal
Develop a strong
connection or bond with
others
Time to be with friends
Learn about teamwork
Learn compromise
Dealing w/problems = Emotions
Improves psychological
well-being
Mood
Confidence
Self-Esteem
Self-Image
Alertness
Reduces Stress

Set challenging but realistic goals
Choose exercises to best help you reach your goals
Begin exercising at a comfortable level
Do a variety of exercises

Follow the Training Principles:



◦
◦
◦
◦
◦
◦
Principle of Warm up
Principle of Cool down
Principle of Specificity
Principle of Overload
Principle of Progression
Principle of Fitness Reversibility
Warm-up
Specificity
A workout should
include a specific
type of exercise to
gain the desired
fitness benefit
5-10 minutes of easy
exercise to warm and
stretch muscles &
increase blood flow
TRAINING
Overload
Workout must
include exercise
beyond what is
usually done to gain
additional fitness
benefits
PRINCIPLES
Fitness Reversibility
Progression
Fitness Benefits are
lost when training
stops
Amount and intensity
of exercise in a
workout must be
increased gradually
Cool-Down
5-10 minutes of reduced
exercise to help the
heart rate & breathing
rate, temperature, &
circulation return to
normal
Your Exercise Prescription
 Very similar to a medical prescription. A
medical prescription will include the
name of the medicine, the dose needed,
and how often the medicine should be
taken.
 The exercise prescription is a breakdown
of how often you need to work, how
hard, the length of time per session, and
the type of activity or exercise
performed. These factors of exercise
prescription are referred to as the
principles of training or FITT principles.
DEFINITION: Guidelines that help you set
up a workout routine to fit your goals and
fitness level
Help you get the most out of your exercise
program


Refers to the number of times per
week you engage in physical activity
or exercise.
HOW OFTEN


Refers to the difficulty or exertion
level of your physical activity or
exercise.
HOW HARD
Target Heart Rate
 220-Age



Refers to the duration of a single
workout, usually measured in minutes
or hours.
HOW LONG


Refers to the particular type of
physical activity or exercise you
choose to do.
WHAT KIND


Exercise is planned, structured and repetitive bodily
movement done to improve or maintain one or more
of the 5 components
2 main kinds of exercise:
◦ Aerobic
◦ Anaerobic

Consists of 5 components of Health Related Fitness


Vigorous, rhythmical, sustained activity that
improves heart/lung function and body
composition
Burns a lot of calories!




Anaerobic means “without air” or “without oxygen.”
Short-lasting, high-intensity activity, body’s demand for
oxygen exceeds the oxygen supply available.
Uses energy sources stored in the muscles
Examples include:
◦ Weight Lifting
◦ All types of sprints (running, biking, etc.)
◦ Interval training
◦ Any rapid burst of hard exercise.
5 Components of Health-Related Fitness





Cardio-Respiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
• The ability of the circulatory and respiratory
systems to supply oxygen during continuous
physical activity
• Helps your heart and lungs function more
efficiently and improved your metabolic rate

Frequency
◦ 3-5 times per week

Intensity
◦ 60-85% of target heart rate zone

Time
◦ 20-60 minutes per session

Type
◦ Any aerobic activity that increases heart rate







Running/Pacer
Jumping Rope
Soccer
Ultimate Football
Biking
Dancing
Lance Armstrong-Tour de France
◦ http://www.youtube.com/watch?v=FXPXH
K7I1iQ

The maximum amount of force a muscle can
produce in a single effort

How much you can lift, pull, push

How much power or force can you exert

ANEROBIC EXERCISE

Frequency

Intensity
◦ 2-4 times per week
◦ Heavier weight with less repetitions

Time

Type
◦ 30-60 minutes per session
◦ Anaerobic activities such as weight room

Weights -Max lifting
◦ Squats
◦ Deadlift
◦ Bench Press



Push-ups
Pull-ups
World’s Strongest Man
◦ http://www.youtube.com/watch?v
=7mqSqwGJAMg

Ability of the muscles to perform
physical tasks over a period of time
without becoming fatigued

Frequency

Intensity

Time

Type
◦ 2-4 times per week
◦ Light weights, numerous reps
◦ 30-60 minutes per session
◦ Any activity allowing muscles to perform a
physical task for a period of time








Weights
Running/jogging
Swimming
Cycling
Pilates/Yoga
Push-up & Curl-up tests
Triathlons and Decathlons
Ironman Race
◦ http://www.youtube.com/watch?v=WEoSd
RvJQ0Q

The ability to bend and move the joints through a full
range of motion.

Benefits of good flexibility:
◦
◦
◦
◦
◦
◦
◦
◦
Improved Performance
Decreased Injury Risk
Reduced Muscle Soreness
Improved Posture
Reduced Risk of Low Back Pain
Increased Blood and Nutrients to Tissues
Improved Muscle Coordination
Enhanced Enjoyment of Physical Activities

Dynamic Stretching
Static Stretching
Pilates
Yoga
Gymnastics

Gabby Douglass




◦ http://www.youtube.com/watch?v=
bmWICdhvyJw&feature=relmfu

Frequency
◦ Daily stretching

Intensity
◦ Stretch muscles and hold beyond its normal length at a
comfortable stretch

Time
◦ Hold each stretch 10-15 seconds; stretch 15-30 minutes
daily

Type
◦ Stretching allowing full range of motion

The percentage of body fat compared to the percentage
of lean muscle tissue.

Too little body fat:

Too much body fat:
◦ Is linked to problems with normal, healthy functioning
◦ Can lead to problems with reproduction in women.
◦ Increases the risk of many diseases, including type 2 diabetes,
high blood pressure, stroke, heart disease, and certain cancers.

Can be measured in different ways:
◦
◦
◦
◦
Underwater Weighing
Waist to Hip Ratio
Body Mass Index
Skin Fold Testing




Appropriate for most ages
Appropriate for most fitness levels
Some require little/no equipment
Some can be low to no cost
◦ Examples:







Swimming
Running/Jogging
Walking
Cross County Skiing
Golf
Biking
Martial Arts

NUTRITION - is the science that studies how body
makes use of food

DIET - is everything you eat and drink

NUTRIENTS - are the substances in food

CALORIES – See the next slide


A calorie is a unit of energy produced by food
and used by the body
There are 3500 calories in a pound
◦ Fat: 1 gram = 9 calories
◦ Protein: 1 gram = 4 calories
◦ Carbohydrates: 1 gram = 4 calories

Substance that must be obtained from the
diet because the body cannot make it in
sufficient quantity to meet its need:
◦
◦
◦
◦
◦
◦
Carbohydrates
Protein
Fat
Vitamins
Minerals
Water



Your body's main source of energy.
Most calories (55-60%) should come from
carbohydrates.
Carbohydrates can be grouped into two
categories: Simple and Complex.
◦ Simple Carbohydrates = Sugars
◦ Complex Carbohydrates = Starch & Dietary fiber.

Grain products
◦
◦
◦
◦


Breads
Cereals
Pasta
Rice
Fruits
Vegetables



Needed for growth; building and repair or
body tissues
The “building blocks” of the body
Secondary energy source

2 Kinds of Proteins:
Complete Proteins:
Contains all of the
essential amino acids
Come from Animals
Meat - fish, poultry
Milk
Yogurt
Eggs
Incomplete Proteins:
Do NOT contain all the
essential amino acids
Come from Plants
Grains
Legumes-Dry Beans
Nuts
Seeds





2 Types: Saturated and Unsaturated
Maintains skin and hair
Cushions vital organs
Provides insulation
Production and absorption of certain
vitamins and hormones.

Animal-based foods
◦ Meats
◦ Milk products
◦ Oils

Nuts
◦ Peanut butter




Help to regulate chemical reactions in the body.
Vitamins cannot be made in the body, we must
obtain them through the diet.
Vitamins are best consumed through a varied diet
rather than as a supplement because there is little
chance of taking too high a dose.
Vitamins come from a variety of sources
◦ Eat a assorted & colorful diet!



Minerals are components of foods that are involved
in many body functions.
Minerals are not a source of energy and are best
obtained through a varied diet rather than
supplements.
Minerals come from a variety of foods

Water helps to control our body temperature, carries
nutrients and waste products from our cells, and is
needed for our cells to function.

Most of our body weight (60-70%) is made up of
water.

Drink at least 64 oz. per day

How do you know if you are drinking enough water?
◦ Clear urine






Serving Size – The amount of food, such as 1 cup of
cereal, 2 cookies, or 12 pretzels. It tells you how
many nutrients are in that amount of food.
What is the serving size for this food?
◦ Answer - ½ Cup
How many serving are in this container?
◦ Answer - 4 Servings
How many calories are in 1 serving of this food?
◦ Answer – 90 Calories
How many calories are in 3 serving of this food?
◦ Answer – 270 Calories
Using the Percent Daily Value
◦ Low = 5% or less of the Daily Value
◦ Moderate = 6%-19% of the Daily Value
◦ High = 20% or more of the Daily Value
Directions:
Analyze the nutritional value
of this food.
ALL nutrients with a percent
daily value should be listed
in the chart!
McDonald's Big Mac
Featuring MyPlate and the 2010 Dietary Guidelines
 MyPlate
is a tool designed to remind
Americans to eat healthfully
 MyPlate illustrates the five food groups
using a familiar mealtime visual, a place
setting



Balancing Calories
◦ Enjoy your food, but eat less.
◦ Avoid oversized portions.
Foods to Increase
◦ Make half your plate fruits & vegetables.
◦ Make at least half your grains whole.
◦ Switch to low-fat (1%) or fat-free (skim) milk.
Foods to Reduce
◦ Choose foods that have less sodium.
◦ Drink water instead of sugary drinks.
Build a Healthy Plate by
Choosing…
• Nutrient-dense foods
• A variety of fruits and
vegetables in a rainbow
of colors.
• Fiber-rich whole grains.
• Low-fat or fat free milk and dairy products.
• Protein foods that are low in fat.
• SOLID FATS
– Saturated fat & trans fat  heart disease
– Replace with healthy unsaturated fat
• ADDED SUGAR
– Sugar adds calories  weight gain
– Choose water, 100% juice and fruit for
dessert
• SALT (SODIUM)
– Raises blood pressure  hypertension
– Processed foods, fast food, frozen meals
– Season with spices and herbs instead of salt


A serving is a measured amount of food or drink, such
as one slice of bread or one cup of milk.
A portion is the amount of food that you choose to eat
for a meal or snack. It can be big or small—you
decide. Many foods that come as a single portion
actually contain multiple servings.
Portion Size Me Video (30 Minutes)
http://10.178.3.241/SAFARI/montage/login/login.php?

*There will be a 5 question quiz upon completion of the video*
There is a lot of
controversy in nutrition
and it often seems like
people can’t agree on
anything.
But most people agree
on the following
information…




Sugar (sucrose and high fructose corn syrup)
contains “empty” calories, and cause diseases that
kill millions of people each year.
There are no nutrients in sugar and if you eat a lot of
sugar then you’re likely to become deficient because
you aren’t getting enough foods that actually have
nutrients in them.
Sugar, mainly due to the high fructose content, is
being implicated as a leading cause of obesity,
cardiovascular disease and type II diabetes
Bottom Line: Added sugar provides empty calories
and is believed to be a leading cause of diseases that
kill millions of people each year.




Omega-3 fatty acids are extremely important for
proper functioning of the human body.
Being deficient in Omega-3 (very common) is
associated with a lower IQ, depression, various
mental disorders, heart disease and many other
serious diseases
It’s best to get Omega-3 fats from animal sources…
including fish, grass-fed meat, Omega-3 enriched
or pastured eggs, or fish oil.
Bottom Line: A large part of the population is
Omega-3 deficient. Avoiding a deficiency in these
essential fatty acids can help prevent many diseases.



We are all unique… and subtle differences in
genetics, body type, culture and environment
can affect which type of diet we should eat.
Some do best on a low-carb diet while others
may do fine on a vegetarian high-carb diet.
Bottom Line: The best diet for YOU is the one
you get results with and that you can stick to
in the long term.



Trans fats are known as partially hydrogenated
oils. They raise the bad cholesterol and lower the
good cholesterol, cause abdominal obesity,
inflammation and insulin resistance.
In the long term, consumption of trans fats raises
the risk of obesity, diabetes, heart disease,
Alzheimer’s, depression and many more
diseases.
Bottom Line: Trans Fats are chemically processed
fats that cause all sorts of damage in the body.
You should avoid them like the plague.



They are rich in vitamins, minerals, fiber,
antioxidants and an endless variety of trace
nutrients.
Eating vegetables is associated with improved
health and a lower risk of disease.
Bottom Line: Vegetables are rich in all sorts of
nutrients. Eating vegetables each day is
associated with improved health and a lower
risk of disease.




The skin makes Vitamin D when it is exposed to
ultraviolet rays from the sun.
If you’re Vitamin D deficient, then you’re actually
deficient in a major hormone in the body, and a
deficiency is associated with many serious diseases,
including diabetes, cancer, osteoporosis and others.
Unfortunately, it is extremely difficult to get enough
Vitamin D from the diet. If getting more sun is not an
option, taking a Vitamin D3 supplement
Bottom Line: Vitamin D is a crucial hormone in the Body
and many people are deficient in it. Reversing a
deficiency can have powerful health benefits.




Whole Grains are BEST!
When you process the grains you remove most of the
nutrients and then there’s nothing left but the bad
stuff, massive amounts of easily digestible glucose.
Eating refined carbs will cause rapid spikes in blood
sugar, followed by a surge of insulin in the blood
which triggers fat storage and contributes to insulin
resistance and various diseases like obesity and
diabetes.
Bottom Line: Refined carbohydrates like processed
grains are unhealthy. They are lacking in nutrients
and lead to rapid spikes in blood sugar and insulin,
which can cause all sorts of problems down the line.




The vitamins and minerals, the ones you can also get from
a cheap multivitamin, are just a small part of the total
amount of nutrients in foods.
Therefore, supplements… at least the supplements we
have today, are NOT able to replace the nutrients you get
from real foods.
Some supplements can be beneficial, especially for
nutrients that are generally lacking in the diet like Vitamin
D and Magnesium. But no amount of supplements will ever
make up for a bad diet.
Bottom Line: It is much more important to eat real,
nutritious foods than to count on supplements to provide
the nutrients you need.





“Diets” are ineffective. That is a fact.
They may lead to short-term results, but as soon as
you start eating junk food again you will gain the
weight back. And then some.
Most people that lose a lot of weight on a diet end up
gaining it back whenever they “stop” the diet.
For this reason, the only thing that can give you
actual long-term results is to adopt a lifestyle
change.
Bottom Line: Adopting a healthy lifestyle is the only
way to ensure long term weight loss and a lifetime of
improved health.





As the food system has become more industrialized, the health
of the population has deteriorated. During food processing,
many of the beneficial nutrients in the food are removed.
Not only do they remove healthy nutrients like fiber, but they
also add other very harmful ingredients like added sugar, trans
fats and refined wheat.
Additionally, processed foods are loaded with all sorts of
artificial chemicals that have absolutely NOT been proven safe
for long term human consumption.
Basically, processed foods have less of the good stuff and a LOT
more of the bad stuff.
Bottom Line: The most important thing you can do to ensure
optimal health is to “eat real food. ”If it looks like it was made in
a factory, don’t eat it!


Eating Disorder – a psychiatric illness with
specific criteria
Disordered Eating – refers to troublesome
eating behaviors, such as restrictive
dieting, bingeing or purging, which occur less
frequently or are less severe than those
required to meet the full criteria diagnosis for
an eating disorder.




Refusal to maintain weight that’s over the lowest
weight considered normal for age and height
Intense fear of gaining weight or becoming fat,
even though underweight
Distorted body image
In women, three consecutive missed menstrual
periods without pregnancy




Recurrent episodes of binge eating (minimum
average of 2 binge-eating episodes/week for at
least 3 months)
feeling of lack of control over eating during the
binges
regular use of one or more of the following to
prevent weight gain: self-induced vomiting, use of
laxatives or diuretics, strict dieting or fasting, or
vigorous exercise
persistent over-concern with body shape and
weight




Periods of uncontrolled, impulsive, or continuous
eating beyond the point of feeling comfortable full.
Feeling of self-hatred after a binge
May struggle with anxiety, depression, and
loneliness
Body weight may vary from normal to mild,
moderate, or severe obesity








Low self-esteem
Feeling of
inadequacy
Lack of control
Depression
Anxiety
Anger
Loneliness
Family Problems







Pressure from
parents/family
Bullying
Images in the
media
Physical Abuse
Emotional abuse
Troubled
Relationships
Puberty

Sleep is a state of deep relaxation in
which the brain continues to process
information, but there is little movement
or consciousness.
Annual Cycles - seasonal variations (hibernation,
seasonal affective disorder)
24 hour cycle:
Circadian Rhythm
24 hour biological clock
Our body temperature and awareness changes
throughout the day.
Higher at morning, dips in afternoon, cools at
night
90 minute cycle: sleep cycles.





There are 4 or 5 identified stages of sleep.
It takes about 90-100 minutes to pass through the 5 stages.
The brain’s waves will change according to the stage
The first four sages and know as NREM sleep.
The fifth stage is called REM sleep.
 You
will have the
next 15-20 minutes
to sleep 
 You must close your
eyes and try to get
into a comfortable
position (at your
desk)
 Did
you fall asleep?
 Did you dream?
 How do you feel now?
◦ Rested?
◦ More Tired?
 Do you think you get enough
sleep each night?



This is experienced as falling to sleep and is a transition
stage between wake and sleep.
It usually lasts between 1 and 5 minutes and occupies
approximately 2-5 % of a normal night of sleep.
brief periods of alpha waves, similar to those present
while awake




"Delta" sleep or "slow wave" sleep and may last 15-30
minutes.
It is called "slow wave" sleep because brain activity slows
down dramatically from the "theta" rhythm of Stage 2
Most deepest sleep happens here
It is delta sleep that a sleep-deprived person's brain
craves the first and foremost.




REM: Rapid Eye Movement a very active stage of
sleep.
Composes 20-25 % of a normal nights sleep.
Breathing, heart rate and brain wave activity
quicken.
Vivid Dreams can occur.



Ecological Niche: In history,
darkness meant death, those
that slept did not go out in
the dark thus did not
die=Sleep protects us.
Sleep helps us recuperate and
restores the breakdown of our
body.
Insufficient Sleep leads to a
host of problems: See Chart

A sleep disorder is a medical disorder of the sleep patterns of
a person. Some sleep disorders are serious enough to interfere
with normal physical, mental and emotional functioning



Recurring problems in falling or staying asleep.
Not your once in a while (I have a big test tomorrow)
having trouble getting to sleep episodes.
Insomnia is not defined by the number of hours you
sleep every night.

Characterized by uncontrollable sleep attacks.
◦ Lapses directly into REM sleep (usually during times
of stress or joy).
Most people who have narcolepsy have low levels of
Hypocretin-a chemical in the brain that helps control wakefulness.
What causes these low levels isn't well understood.

A sleep disorder characterized by temporary
cessations of breathing and reawakening.
Causes- High BMI (Body Mass Index) or Genetics


A sleep disorder characterized
by high arousal and an
appearance of being terrified.
Occur in Stage 4, not REM,
and are not often
remembered.


Sleepwalking is a sleep disorder effecting an
estimated 10 percent of all humans at least once in
their lives.
Sleep walking most often occurs during deep nonREM sleep (stage 3 or stage 4 sleep) early in the
night.
1. Wish Fulfillment
2. Information Processing
3. Activation Synthesis