Nutrition and Wellness
Unit 4
Your Active Lifestyle
Tonja Bolding
Lakeside High School
Revised Frameworks 2008
1. aerobic activity – physical activity that
works your heart and lungs
2. anabolic steroid -an artificial hormone
used to build a more muscular body
3. anaerobic activity -an activity in
which the muscles are using oxygen
faster than the heart and lungs can
deliver it
4. balance -being able to control the
muscles and stay upright as one
moves his body; same as
coordination
5. body composition –the percentage of
different types of tissues in the body
such as fat, muscle and bone
4.1 Define terms related to physical fitness
6. Body Mass Index (BMI) – a calculation of body
weight and height used to define if one is
underweight, healthy weight, overweight, or
obese
7. carbohydrate loading – a technique used by
endurance athletes to trick the muscles into
storing glycogen for extra energy
8. cardio-respiratory endurance – how well your
heart and lungs can keep up with your activity
9. coordination – being able to control the muscles
and stay upright as one moves the body; same
as balance
10. electrolytes – sodium, chloride, and potassium
which work together to help maintain your body’s
fluid balance
– the ability to keep working your
muscles without becoming overly tired
12. energy balance – the point at which the
energy from the food you eat equals the
energy your body uses
13. fad diets – weight loss plans that are
popular for a short time and often are based
on misinformation, unusual requirements,
and promise immediate weight loss
14. flexibility – the ability to move your muscles
and joints through their full range of motion
15. intensity – the speed and power of
movement during physical activities
11. endurance
activity – using your muscles to
move your body
17. physical fitness – having all the energy and
ability to do everything you want and need to
do in daily life
18. sedentary – being physically inactive
19. strength – power to work your muscles
against resistance
20. target heart rate – the range of heartbeats
per minute at which the heart muscles
receive the best workout;60-90% of
maximum heart rate
16. physical
4.2 Explain the six components of physical fitness (having all
the energy and ability to do everything you want and need to do
in daily life)
1. Body composition (the percentage of different types of
tissues in the body such as fat, muscle and bone)
body fat percentage
 muscle mass
 bone density
Along with a low fat diet, exercise is a key factor
in achieving and maintaining a healthy body
composition.
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2. Cardio-respiratory endurance
(is how well your heart and lungs can keep up with your activity)

Aerobic activity (physical activity that works your heart and lungs) is
especially good for building cardio respiratory
fitness.

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The goal of aerobic exercise is to increase your heart
and breathing rate to safe levels for an extended time.
Most experts recommend holding these raised levels for
20-60 minutes.

walking, jogging, in-line skating, bicycling,
swimming laps
3. Balance/Coordination (being able to control the muscles
and stay upright as one moves his body)

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A good sense of balance can help avoid falls.
Activities include: ice skating, roller skating,
bicycling, pilates, yoga
4. Flexibility
(is the ability to move muscles and joints through their full range
of motion)

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A high degree of flexibility helps prevent injury to
muscles that control movement of the joints
Females generally have the potential for greater
flexibility than males.
Stretching exercises can help
increase flexibility.
5.
Muscle endurance (the ability to keep working the
muscles without becoming overly tired)


6.
It is important to develop all your muscle groups.
Muscle burns fat.
Muscular strength (power to work your muscles against
resistance)
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usually measured in terms of how much weight you can lift
strong muscles allow you to move more efficiently
weight training develops strength and lean muscles
can help you avoid some sport related injuries
4.3 Describe how physical activity (using your muscles to move
your body) promotes fitness

Most experts agree physical activity
plays a key role in achieving and
maintaining good health.


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Exercise can affect your appearance by
altering your posture, movement and weight.
Exercise can help reduce the risk of
developing several diseases including
osteoporosis, some cancers, diabetes and
stroke.
Teens who exercise have improved selfcontrol, self-esteem and body image, greater
alertness and better school performance.
Anaerobic activities (an activity in which the muscles are using oxygen
faster than the heart and lungs can deliver it) build muscles need to
perform tasks such as lifting and running.



Helps with symptoms of arthritis and osteoporosis
They cannot be sustained long enough to help increase
cardio respiratory fitness.
They are used to build power and speed.
 heavy weight-lifting, sprints, jumping rope
4.4 Identify different types physical activity as aerobic or
anaerobic
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walking aerobic
running aerobic
weigh lifting anaerobic
anaerobic
sprints
power lifting anaerobic
bicycling aerobic
skating
aerobic
volleyball aerobic
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swimming aerobic
jumping rope anaerobic
basketball aerobic
football aerobic
push ups anaerobic
sit ups anaerobic
baseball aerobic
tennis aerobic
4.6 Describe factors to consider when choosing physical activities
1.Types of activities

outdoor recreation: biking, in-line skating,
running, walking, hiking, canoeing

indoor recreation: dancing, stair climbing,
videos and classes, jump rope


team sports: football, basketball, volleyball
individual and partner sports: tennis,
handball, racquetball, swimming, rowing

lifestyle activities: walking to work or school,
mowing the lawn, vacuuming, raking leaves
2. Age

Weight lifting is not recommended for younger
teens because it can damage the growing
bones.

Muscle strength and endurance can be achieved by
using your own weight as resistance. Ex. push ups
3. Fitness Level



Before you begin an exercise program,
measure your level of fitness in each of
the health components.
You should consult your physician
before beginning a strenuous activity.
Target heart rate (the range of heartbeats per minute
at which the heart muscles receive the best workout;60-90% of
let you measure your initial
fitness level and monitor your progress
in a fitness program.
maximum heart rate)
Finding Your Target Heart Rate
1. Use the formula to calculate your Maximum
Heart Rate (MHR), which is the highest
speed at which your heart muscles are able
to contract:


220 minus your age= maximum heart rate
You should never try to reach your MHR.
2. Use this formula to determine your target
heart rate:
 MHR times .6 (60%)=_____ beats per minute
 MHR times .9 (90%)=_____ beats per minute

This is the range will help you to maintain
physical fitness.
Measuring Your
Heart Rate/Pulse
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Your heart rate or pulse is the number of times
your heart beats per minute.
Find your pulse with your index finger.
Count the beats for 15 seconds.
Multiply this number by 4
This is your resting heart rate.
An average resting heart rate for a moderately fit
teen or adult is about 70 beats per minute.
Someone who has been training for several
months may have a resting heart rate of about 60
beats per minute
4.5 Describe excuses people give for being sedentary
(being physically inactive)
Excuse: no time/too busy
Solution: find a convenient time, work into schedule
Excuse: gym too expensive
Solution: slowly acquire home gym equipment, walk,
run, ride bike
Excuse: no room for home gym equipment
Solution: community resources-church, work, school
Excuse: too tired
Solution: exercise will provide energy, get more sleep
Excuse: hate exercise
Solution: do something you like
4.7 Summarize ways to fit physical activity into your daily life
1. Choose activities you enjoy.

You will be more likely to stick to your exercise
program if you enjoy it.
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Variety can help keep an exercise program enjoyable.
Different activities also help develop different
components of fitness.
2. Choose a convenient time.

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This will increase your likelihood of following
through with your exercise program.
Make it a part of your daily schedule.

Nearly everyone can be at least
moderately active, regardless of age or
physical limitations.

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Many activities that promote good health are
free and require no special equipment.
To achieve good health in the teen years
try to accumulate at least 60 minutes of
moderate activity daily.
Get fit with F.I.T.
Gaining physical fitness involves 3 key factors:
1.
Frequency-how often you exercise


2.
Intensity- (the speed and power of movement) how hard you
exercise
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3.
start 3 days a week
increase to 5-7 days a week
in the beginning keep your pulse at about 60% of your maximum
heart rate
build up your heart rate to 70-80% of your max
Time (duration)-how long the exercise sessions last

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about 20 minutes when beginning
work up to 60 minutes

You don’t have to set aside a 60 minutes
exercise period.
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4-15 minute time slots
ride your bike, shoot baskets, sweep, mop,
rake leaves
Once you start feeling the benefits you will
want to be more active.
You can change your goal to try to achieve
total fitness which includes and exercise
program, eating nutritious foods
and healthful lifestyle behaviors.
11-10-11

On a sheet of paper, List 3 ways to
prevent injuries while exercising.
4.8 Identify ways to keep physical activity safe and healthy

Your exercise program should include
3 phases for each session.
1. Warm-up: prepares the muscles and
increases the heart rate
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lasts 5-10 minutes
gradually increase your heart rate
ex. stretching, walking
2. Work-out: the main part of the activity
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Should last at least 20 minutes
Vary so you don’t get bored
3. Cool down: helps the body get ready to stop
exercising
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last about 20 minutes
stretching can increase flexibility and prevent
stiffness and soreness
allows the heart rate to slow down
allows the muscles to push more blood toward
the heart to prevent dizziness
4.9 Describe how physical activity affects nutrient needs

Most athletes can meet their energy needs by
eating extra calories from a wide selection of
nutritious foods.
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50-60% of calories from carbohydrates
no more than 30% of calories from fat
the remaining 10-15% from protein
An athlete who burns more calories through
exercise than he or she takes in through food
will lose weight.

It is important for athletes to maintain an energy balance
(the point at
which the energy from the food you eat equals the energy your body uses)
Maintain Current Weight
food intake
physical activity
Gain Weight
Lose Weight
11-14-11


On a sheet of paper, answer the
following question:
What are 3 foods that would be good
for an athlete to eat and why?
4.10 Discuss food and beverage strategies for peak performance
Foods:
Athletes need to choose foods high in
carbohydrates, moderate in protein and low in fat.

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bagel
banana
peanut butter
orange & apple juice
low fat milk, cheese, yogurt
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fruit salad
wheat toast w/jelly
grilled cheese sandwich
baked potato w/ broccoli and
cheese
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Some athletes need more energy than they
can comfortably take in though food.
Some try carbohydrate loading (a technique used
by endurance athletes to trick the muscles into storing glycogen for extra
energy)
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Athletes eat a diet moderate in carbohydrates
for a few days. During the 3 days prior to an
event a high carbohydrate diet is consumed
coupled with a decrease in training intensity.
Problems such as water retention, digestion
distress, muscle stiffness and sluggishness
are common with this practice.
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Athletes that are diabetic are especially
likely to have problems.
For most athletes, attempts to increase
glycogen stores are NOT needed.
The best advise is to continue daily
vigorous exercise, eat carbohydrate rich
foods, and include a rest day now and
then.

The rest will help build up the glycogen you
need.
Beverages

Drinking enough liquid may be the most
important critical aspect of sports nutrition.

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Dehydration can cause increases in body
temperature and heart rate.
Performing athletes may not feel thirsty
because exercise masks the sense of
thirst.

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Sweating during moderate exercise causes you to
lose 1 quart of water per hour.
Vigorous workouts can cause a 2-3 quart loss of
water per hour.

Athletes should drink even if they
are not thirsty.

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To avoid dehydration, drink water before, during
and after an event.
The American Dietetics Association suggests
the following plan for fluid intake:
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2 hrs. before event: 3 c (24 oz) water
10-15 min. before: 1-2 c (8-16 oz) water
10-15 min. intervals during: ½-1 c (4-8 oz) water
after the event: 2 c (16 oz) water for every
pound of body weight lost during the event
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Water is the preferred liquid for fluid replacement.
Cold water (40%) helps lower body temp and
empties from the stomach more quickly.
The carbohydrates in some sweetened drinks can
pull water from the body into he digestive tract,
causing cramps.
The carbohydrates in most sports drinks are
designed to be easily absorbed to prevent such
cramping.
Caffeine and alcohol increase body water loss and
should be avoided.

In addition to water, athletes lose sodium
when they sweat.

Athletes that compete in events lasting 4 or
more hours may benefit from sports drinks that
contain electrolytes (sodium, chloride, and potassium which
work together to help maintain your body’s fluid balance)

Salt tablets are not recommended because
they worsen dehydration, impair
performance, irritate the stomach and may
cause severe vomiting
11-14-11

One the same sheet as your bell work,
plan a pre-competition meal for an
endurance athlete:

Breakfast, lunch and dinner day before
competition
Breakfast day of competition

Do not worry about the amounts

11-15-11

On a sheet of paper, answer the
following question:

What are the three main components of a
pre-competition meal for an athlete?
What nutrients are important?
4.11 Distinguish between facts and myths
about sports nutrition
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Myth: Special foods, drinks and pills will safely make an
athlete stronger and/or faster.
Fact: A balanced diet and healthy lifestyle can make an
athlete stronger and/or faster.
Myth: Anabolic steroids (an artificial hormone used to build a more
muscular body) are safe to use to add muscle mass.
Fact: There is no fast, safe “quick fix” to add muscle mass.
Myth: Caffeine increases endurance during exercise.
Fact: It increases fluid loss and heart rate, can cause
headache insomnia and nervous irritability.
Myth: Vitamin B15 will improve efficient use of oxygen in
aerobic exercise.
Fact: Ruled illegal by the FDA, unsafe for human use.
11-15-11

Read the information on anabolic
steroids and how they affect a
person’s body.

Write a ½ page essay on anabolic steroids
including the following information:
 Why do athletes take them (what do they
improve)
 3 physical affects on males and females
 Why they are illegal in sports
What is a healthy weight?
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The weight that is best for the person
A range that is statistically related to
good health
A weight in which risk of diseases is
reduced
An appropriate proportion of body fat
to lean mass
A weight at which a person feels
healthy and can function effectively to
achieve life goals
Ideal body weight

A persons ideal body weight is based
on:
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Gender
Age
Bone structure
Height
muscle
4.12 Explain why suggested body weight varies for individuals

There are several ways to determine
whether your weight is healthy:
1. Body Mass Index (BMI)
(a calculation of body weight and
height used to define if one is underweight, healthy weight, overweight, or obese)

BMI does not measure bone, fat or muscle
 Underweight
 Healthy
Weight
 Overweight
 Obese
BMI under 18.5
BMI 18.5-24.9
BMI 25-29.9
BMI 30+
2. Skin fold test uses calipers to
measure the thickness of folds of
skins on various places of the body.
thickness in mm
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
22
Age 16-29
10.8
13.3
15.3
17.2
18.8
20.2
21.5
22.8
23.9
24.9
25.9
26.8
27.7
28.5
29.3
30.0
31.4
thickness in mm
24
26
28
30
32
34
36
38
40
45
50
55
60
65
70
75
80
Age 16-29
32.6
33.8
34.9
35.9
36.9
37.8
38.6
39.4
40.2
42.0
43.6
45.0
46.3
47.6
48.7
49.8
50.8
3. Bioelectrical impedance measures the
body’s resistance to a low energy
electrical current.
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Lean tissue conducts electrical energy fat
does not.
The measure of resistance is then
converted to a % of body fat.
12-2-11

On a sheet of paper, write the
following items:
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Height:
Weight:
Body fat %
BMI:
Blood pressure:
American College of Sports Medicine
Body Fat Chart

Female (under 40)
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16%-28% Fitness
20%-35% Health
Male (under 40)
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5%-15% Fitness
8%-22% Health
Female (over 40)
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16%-33% Fitness
20%-38% Health
Male (over 40)
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5%-18% Fitness
8%-25% Health
►If a person falls above these guidelines, he or she
would be considered obese.
FAT FACTS

You can start seeing the upper row of abdominal
muscles with a body fat percentage of 15%.

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Men need to maintain a body fat percentage of at
least 5% for health reasons.

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To have “6-pack abs,” one must have a body fat percentage no
higher than 9.8%.
A layer of fat surrounds all the body’s organs in order to protect
them. Without this fat, the organs become susceptible to impact
injuries.
Women need a body fat percentage of 15% to
maintain a healthy menstrual cycle.
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The longer a woman is lower than 15% body fat percentage the
less likely it is that she can become pregnant.
The hormonal imbalances can cause psychological diseases such
as anorexia and bulimia.
4. Waist to Hip Ratio:
waist measurement divided by hip measurement=ratio
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Fat stored in the abdomen seems to pose a greater
risk than fat stored in the buttock, hips and thighs.
Men and older women are more likely to
accumulate fat in the abdominal area.
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Adult women ratio should be no higher than 0.80
Adult men ratio should have no higher than 0.95
“apple shaped” body
Younger women more often store
excess fat in the hips and thighs.

“pear shaped” body
Worksheet-Personal Profile
Worksheet-Evaluate Your Weight
4.13 Describe healthy ways to achieve and maintain appropriate
body weight

Stay active

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Remember to change up your workout
periodically to prevent boredom
Vary food choices

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Make wise and healthy food choices
Moderation is the key

Avoid crash or fad diets (weight loss plans that are popular
for a short time and often are based on misinformation, unusual requirements,
and promise immediate weight loss)
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Atkins
Grapefruit Diet
Hollywood Diet
3 Day
The Zone Diet
Cabbage Soup
LA Weight Loss
Mayo Clinic Diet
►“If it sounds to good to be true, it probably is.”
Ten Signs of a Fad Diet
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Promises a large or fast weight loss (more than 1-2 lbs/week)
Does not include suggestions to consult with your doctor or a
registered dietitian
Encourages you to eliminate food groups (such as grains) or
eat from a limited selection of foods
Offers rigid menus that don't consider your likes, dislikes and
lifestyles
Neglects active living or lifestyle changes
Provides far fewer calories than what is needed for an
energized, healthy lifestyle
Contradicts what most trusted health professionals say
Depends on special products, supplements or treatments
Has miraculous claims
Relies on testimonials and anecdotes rather than scientific
evidence
4.14 Identify careers related to exercise and fitness
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Personal trainer
Yoga/Pilates instructor
Aerobics instructor
Health club owner/operator
Dietician
P.E. teacher
Corporate wellness director