Chapter 10, Lesson 1: The Importance of Nutrition
Learning to make healthful food choices will keep you healthy throughout your life.
The food you eat affects your health and quality of life.
Healthful foods:

Provide fuel for physical activities

Help you stay mentally alert

Keeps you looking & feeling your best
Nutrition – the process by which your body takes in and uses food
Your body relies on food to provide it with nutrients.
Nutrients – substances in food that your body needs to grow, repair itself, and to supply you with energy
The energy your body receives from food is measured in calories.
Calories – a unit of heat used to measure the energy your body uses and the energy it receives from food
Eating a variety of healthful foods can help you avoid unhealthy weight gain and diseases such as type 2 diabetes.
Eating a variety of healthful foods can lower your risk of developing other conditions, including:

Cardiovascular disease

Certain cancers

Stroke

Osteoporosis
A variety of factors influence your food choices. When making food choices, you need to understand what influences you.
Hunger – the natural physical drive to eat, prompted by the body’s need for food
Appetite – the psychological need for food
Sometimes people eat in response to an emotional need, like when they feel stressed, frustrated, lonely, or sad. In other cases, people snack out of boredom or use food as a reward.
“Mindless eating” – snacking continuously while absorbed in another activity
Recognizing how emotions affect your eating can help break such patterns and reconnect with eating with real hunger.

Environmental Influences

Family and Culture

Friends

Advertising

Time and Money
Chapter 10, Lesson 2: Nutrients
5 ways your body uses nutrients:
1. Energy source
2. Heal, build and repair
3. Sustain growth
4. Help transport oxygen to cells
5. To regulate body functions
6 types of nutrients:
1.
Proteins
2.
Fats
3.
Vitamins
4.
Minerals
5.
Water
6.
Carbohydrates
Carbohydrates – starches and sugars fund in foods which provides your body’s main source of energy
3 Types of Carbohydrates
1.
Simple – sugars (fructose is found in fruits & lactose found in milk & dairy)
2.
Complex – long chain of sugar linked together
3.
Fiber – what moves waste threw you digestive system
Glue cost= in the main source of your body and can be stored for altered
Proteins – nutrients the body uses to build and maintain its cells and tissues – they are made up of chemicals called amino acids
4 Types of Protein “animal source”
1.
Meat
2.
Eggs
3.
Dairy Products
4.
Soy
4 Types of Protein “plant source”
1.
Grains
2.
Seeds
3.
Nuts
4.
Legume
Protein is the basic building material for all of your body’s cells.

3 Types of Fats:

Unsaturated fats - ok in moderation

Saturated fats - in general not good any time

Trans fats - raises blood cholesterol
4 Types of Saturated Fats:
1.
meat
2.
many dairy products
3.
palm oil
4.
Coconut oil
Cholesterol – a waxy, fat like substance – needed to create cell walls, certain hormones, & store certain vitamins
Vitamins, minerals, and water do not provide energy but perform a wide variety of body functions
Vitamins – compounds found in food that helps regulate many body processes
2 Types of Vitamins:

Water soluble –dissolve in water –vitamin c, folic acid

Fat soluble – stored in body fat –vitamins A, D, E, & K
Minerals – elements found in food they are used by the body
Water is essential to just about every function in your body.
8 Functions of Water:
1.
Moving food through digestive system
2.
Digesting carbohydrates & proteins
3.
Aiding in chemical reactions in the body
4.
Transporting of nutrients & removal of waste
5.
Storing & releasing of heat
6.
Cooling of the body through perspiration (sweat)
7.
Cushioning the eyes, brain, & spinal cord
8.
Lubricating the joints
3 Water Tips:
1.
Drink water before, during, & after exercise
2.
Drink extra fluids in hot weather to prevent dehydration
3.
Limit your consumption of coffee, tea, and soft drinks that contain caffeine
Chapter 12, Lesson 1: Benefits of Physical Activity
Being physically active benefits your body health in a variety of ways.
Physical activity benefits all aspects of your body.

Physical activity – any form of moment that causes your body to use energy
Physical fitness – your ability to carry out daily tasks easily and have enough reserved energy to respond to unexpected demands
Exercise – purposeful activity active that is planned, structured, and repetitive, and that improves or maintains your physical fitness
Benefits of Physical Activity

Strengthening your bones

Boost your energy level

Improves posture

Helps maintain a healthy weight

Reduces your risk of many serious diseases
Ways Physical Activity Makes Your Body Stronger:
Cardiovascular system – regular physical activity strengthens the heart muscles so it pumps blood more efficiently.
Respiratory system – as your activity level increases, your lungs begin to work more efficiently, pulling in larger amounts of air and increasing the amount of oxygen delivered to the body.
Musculosketal system – physical activity strengthens muscles and bones, reducing the risk of developing fragile bones as you age.
Mental & Emotional Benefits of Being Physically Active:

Stress relief

Mood enhancement

Better sleep

Improved self-esteem
Social Benefits:

Spending time with friends

Making new friends

Developing skills to improve relationships

Increase self-esteem

Gives confidence

Manages stress
An inactive lifestyle puts you at risk for a variety of health problems.

Sedentary – involving little physical activity, such as: watching TV, surfing the web and playing video games
Health Risks from Being Sedentary:
1. Unhealthy weight gain and obesity
2. Cardiovascular disease
3. Type 2 diabetes
4. Certain types of cancer
5. Asthma and other breathing problems
6. Osthorosis
7. Osteoarthritis
8. Physical problems
9. Premature death
There are several ways to fit physical activity into your life - engaging in 10 minutes of active six times a day will benefit you the same as an hour long work out daily.
Chapter 12, Lesson 2: Improving Your Fitness
Different types of exercise can help you evaluate & improve the various elements of fitness.
5 Elements of Fitness
1.
Cardiorespiratory Endurance – the ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity – test with the 3 minute step test
2.
Muscular Strength – the amount of force your muscles can exert – test with bench pressing your maximum weight
3.
Muscular Endurance – the ability of your muscles to perform physical tasks of a period of time without tiring – test with finding how many pushups you can do in 1 minute
4.
Flexibility – the ability to move your body parts through their full range of motion – test with the sit & reach
5.
Body Composition – ratio of fat o lean tissue in the body
Aerobic exercise – all rhythmic activities that use large muscle groups for an extended period of time – raises your heart rate & increases your body’s use of oxygen – helps improve cardiorespiratory endurance
Anaerobic exercise – intense, short burst of activity in which the muscles work so hard they produce energy without oxygen – helps improve muscular strength and endurance
Isometric exercise – uses muscle tension to improve strength with little or no movement of the body parts

Isotonic exercises – combine the movements of the joints with contraction of the muscles
Isokinetic exercises – exert resistance against a muscle as it moves through a range of motion at a steady rate of speed
Stretching will improve:

Flexibility

Circulation

Posture

Coordination