Fitness & Weight Management Goal 7.01 What is Fitness? • Fitness is the ability to _____________________________________ _____________________________________ __________ What does a person need in order to be fit? • Healthful _______ __________ • Regular _______ Physical Benefits of Fitness • _____&_____work efficiently • The body has ______ _____capacity • _______ ______ stays normal ___________ are burned efficiently Nonphysical benefit of Fitness • High ______ _______ • Less ______ • Clear __________ Muscle Strength • Muscle strength is_______________________________ Strengthening exercise • _______ _________help improve your performance during physical activity • Help _______ muscle injury Aerobic Exercise • Aerobic exercises are_________, rhythmic _________ that improve the efficiency of the _____ and the _____ • i.e. running, swimming, walking How many times/week must you exercise for it to be effective? • ________ times Benefits of Stretching Exercise • _____________ • Prevents muscle _____ and _________ Begin a Workout • Begin with warm-up activities such as ___________ and ________ End a Workout • End with a ___________ – slow movements and additional stretching Healthy Weight • Factors that determine a person’s healthy weight: – Height – Age – Gender – Bone structure – Body build Obese • To weigh at least 20% more than the healthy weight recommended by physicians Underweight • To weight at least ___% less than the healthy _______ recommended by a physician Can Thin People be Unfit? • Some thin people may not have an adequate amount of ______ and _______to maintain good health • (While the research remains unclear, there is strong evidence that being both fit and at a healthy weight is key to good health) Basal Metabolism • ______ _________is the minimum amount of energy required to maintain the automatic functions of the body (breathing, blood flowing, heart pumping, etc.) Exercise Affects Metabolism • Exercise ___________ the metabolic rate and helps burn energy faster The Affect on Metabolism of Drastically Lowering Your Food Intake • It can lower the metabolism and make it difficult to lose weight Increasing Exercise helps in Weight Management • Physical activity burns calories and increases the metabolic rate Achieving Weight Loss Goals • To lose weight, take in fewer calories than the body burns and increase physical activity What food do you eat while trying to lose weight? • _____-____, _____-_______, nutrient dense foods _______ _______ products vegetables fruits Avoid Fad Diets • Fat diets often exclude one or more of the basic food groups and can be ___________to health Anorexia Nervosa • An eating disorder that involves an extreme urge to lose weight by starving oneself How do Anorexic’s View their own Body? • They have a _____ ______ ________in which they see themselves as fat even when they are painfully thin Bulimia • Someone with bulimia has bouts of extreme __________followed by attempts to get rid of the food eaten by __________ Treating Eating Disorders • • • • _______ _______ Nutritional ___________ ____________ counseling Support of family & friends