DFP Presentation
GOAL SETTING AND ACTION PLANS
Guidelines to setting SMART goals:
S - Specific - Says exactly what you want to achieve. What you will be able to do?
M - Measurable - Says how you can demonstrate that the goal has been met or shows the
extent to which it has been met (meaning a tangible product; not abstract like “more” or
“better”
A - Achievable - It should be challenging but within your ability to achieve - for you
personally - within the scheduled time frame - and within specified conditions
R - Relevant - The goal should tie into your overall objectives, be desirable to you, and it
should meet a specific need
T - Time Frame - Target dates should be set and the goal must be achievable by the end of
the set time frame
Making an Action Plan:
Your action plan is a set of directions that will help you accomplish your goal.
1. What action will occur? Be sure to list your goals and be detail-specific (go step by
step)
2. By when will your goal be completed? Try to set dates or times when you will hope to
achieve the goal.
3. What resources do you need to complete the goal? (ex: weights, treadmill, pool, asking
a friend for help, staying after school with a teacher, etc..)
4. Break down larger tasks into smaller, more easily attained/short-term goals (use them
as rewards to motivate you) in order to help you reach your ultimate goals
5. Identify roadblocks and game plan for how you will overcome them.
6. Track progress through the use of logs and evaluation of your short-term goals.
Tips for a Successful Workout Plan:
● Keep it simple - start basic with something comfortable yet
challenging-then progress
● Grab a friend or workout partner -it will help you stay
motivated
● Find something you like - or at least somewhat like
● Have a variety in your workouts - doing the same thing
over can become boring and ineffective
The Five Components of Health Related Fitness
1.
2.
3.
4.
5.
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
Cardiorespiratory Endurance
Your cardiorespiratory endurance is the ability of the heart,
lungs, and blood vessels to send fuel and oxygen to the
body’s tissues during long periods of vigorous activity.
Although there are many different exercises you can do all
generally fall into one of two categories, aerobic or anaerobic.
Aerobic Activity
Aerobic activity: a low-intensity, high-endurance activity that requires
oxygen for production of energy and continuous work performed over long
distances or periods of time. Any type of vigorous activity that uses a
continuous supply of oxygen would apply.
Benefits:
★ Increases heart strength
★ Helps your respiratory system become more efficient
(increases oxygen levels)
★ Improves mental health and reduces stress
★Reduces risk of high blood pressure, heart disease, diabetes,
and depression
Anaerobic Activity
Anaerobic activity: high intensity activity which uses up oxygen more
quickly than the body can replenish it in the working muscles. The word
anaerobic means without oxygen. Short burst activities lasting 2 min. or
less in duration are anaerobic activities (interval training, weight training,
sprinting, biking hills, etc.).
Benefits:
● Burns more calories in less time
● Trains your muscles to be able to recover quicker
● Allows you to workout at higher intensities for longer duration
● Forces muscles to work that may not normally get as much work
The Heart Rate and How to Measure
Resting heart rate: a person’s heart rate when they are at rest (awake
but lying down and not having immediately exerted themselves).
Target heart rate: is a desired range of heart rate reached during
aerobic exercise which enables one’s heart and lungs to receive the most
benefit from a workout. The target rate can be calculated as a range of
65%-85% of your maximum intensity rate.
Maximum heart rate: the highest heart rate a person should have
(calculated as: 220-age)
Muscular Strength and Endurance
Muscular strength is the amount of force a muscle can exert.
Muscular endurance is the ability of the muscles to perform a difficult physical
task over a period of time without causing fatigue.
Core strength: the power within the deep muscles of the torso that stabilize,
align, and move the trunk of the body. Muscles involved are the abdominals,
obliques, and back.
Compound/Complex exercises: exercises that involve more than one joint and
muscle group.
Concentrated: exercises that involve only one joint and muscle group.
Muscular Strength and Endurance
Resistance training is a good way to tone muscles and improve muscular strength
and endurance. There are three types of resistance training exercises: isometric,
isotonic, and isokinetic.
●
Isometric exercises: contracts or tightens your muscles but does not change their
length. It is usually performed while working against an immovable object or self.
●
Isotonic exercises: muscles lengthen and shorten through their full range of motion
while lowering or raising a resistance (free weights or selectorized machines).
●
Isokinetic exercises: can be performed on specifically designed machines that allow
you to overload a muscle with a maximum resistance throughout the muscle’s entire
range of movement at a constant speed (hydraulics).
Types of training/program variations:
Strength: Designed to build muscle mass and increase strength. Contraction
against 80 to 90% of the one repetition maximum for 4-8 repetitions (reps) causes
myofibrillated hypertrophy to dominate (as in powerlifters, olympic lifters and
strength athletes).
Endurance: Designed to tone, strengthen and improve endurance. Several
repetitions (generally 10-15 reps) against a sub-maximal load facilitates mainly
sarcoplasmic hypertrophy (professional bodybuilders and endurance athletes).
Power: Usually is performance/skill based. You need a combination of strength
and speed. Load, reps, sets and will vary and program will be specific to personal
performance goals.
TYPES OF TRAINING
Variations/types of strength training exercises:
Power lifts: Cleans, jerks, snatch, etc.
Calisthenics: sit ups, push ups, etc.
Universal/Selectorized Lifting: weight machines
Free weight lifts: dumbbell/barbell exercises
What is a 1RM? A 1 rep max is the maximum amount of weight you can lift in a single repetition for any
given exercise.
What are reps? Rep is short for repetition. A repetition is one complete movement through an exercise.
It is the most important part of your strength workouts!
What are sets? A set is a group of repetitions. A typical set will be anywhere from six to twenty reps
depending on your personal goals. The idea behind a set is to use a weight that will fatigue the muscles
that you are exercising by the end of each set.
The Muscle
Muscle hypertrophy: is the increase of the size of muscle cells. Strength training typically produces a combination of the two different
types of hypertrophy and will depend on your program design.
Muscle atrophy: the loss of muscle tissue.
Muscle fiber composition:
-Slow twitch muscle fiber: fiber that is slow to contract but has the ability to continue contracting for long periods of time. These
fibers are best suited for aerobic or endurance activities.
-Fast twitch muscle fiber: fiber that contracts quickly and allows explosive muscular contraction. They are better suited for use
in anaerobic (short burst energy) activities.
-Muscle contraction: A muscle will only pull – it will not push.
Contraction can either be…
eccentric (force used to decelerate a body part or lower a weight-muscle lengthens)
concentric (force generated to overcome a resistance-muscle shortens)
Antagonistic muscle: All muscles work in pairs, when a muscle works it needs to have an agonist and
an antagonist. An "antagonist" is a classification used to describe a muscle that acts in opposition to the
specific movement generated by the agonist and is responsible for returning a limb to its initial position.
●
If you are creating a workout you must work both the agonist and antagonist muscle group to
maintain good balance.
Flexibility
Flexibility: the ability to move a body part through its full range of motion.
Although flexibility is specific to each joint, it is usually measured by the sit and
reach test which is a test of hip and hamstring flexibility.
Flexibility is improved by stretching the muscle-tendon structures responsible for
controlling movement of the joint.
Types of stretching
Static stretching: slowly moving the muscle to its endpoint. Stretching and holding this
position for 30 seconds (it’s an estimate…less time is not enough…more is a waste)
Dynamic stretching: involves similar position as static, but it is done in a slow, continuous
and controlled manner. This is a great stretch if you need to use a stretch as a warm-up.
Isostatic stretching: initial phase is static as you extend the stretch to its limit and hold. After
a few seconds, a partner pushes you beyond the initial limit when you relax. Communication
is key with this type of stretch. If done correctly it is one of the most productive methods for
improving flexibility.
Ballistic stretching: usually involves bouncing or jerky movements where the body’s
momentum is used. This method is potentially harmful because the stretchable limits of
tissue may be exceeded and cause tearing or damage.
FLEXIBILITY
Why do I need to stretch?
● It reduces muscular tension
● Assists in coordination of
movement
● Reduces the risk for injuries
● Eases transition into highintensity activities
● Develops body awareness
● Increases performance
● Improves circulation
● Relaxes the body (HR)
When should I stretch?
● Before activity as part of a warm
up (dynamic)
● After activity as part of a cool
down
● During activity (rest periods in
between sets)
● When feeling ‘stiff’
● After sitting for a long period of
time
Body Composition
Body composition: the ratio of body fat to lean body tissue, including muscle, bone, water,
and connective tissue.
Everyone has a ratio of lean tissue to fat tissue in the body. For example, a person who has
10% body fat has 90% lean tissue (bone, muscle, organs, etc.).
When setting personal health-related fitness goals, your body fat percentage should be your
focus – not your body weight. When making health/fitness improvements you may actually
see a slight increase in body weight even though your body appears to look like and feel like
it’s in better shape. This is due to the fact that muscle weighs more than fat. Two people of
identical weight and height may vary drastically in body fat % and body measurements.
Surgeon General Report on Exercise
The American College of Sports Medicine (ACSM) and the Centers for Disease Control and
Prevention (CDC) recommended that all Americans accumulate at least 30 minutes of
moderate-intensity physical activity on most, preferably all, days of the week.
Principles of Training
Workout (Training): There are 3 necessary principles that need to be followed if your workout is going to be beneficial. Each is
equally important and if utilized properly will help you reach your fitness goals.
Principle of Overload
Various systems of the body will become stronger and function better if increased demands (overload) are placed on them.
You must continually challenge yourself.
Principle of Progression
As you continue on with your program you must increase the amount of work for improvement to occur.
Principle of Specificity
You must do specific exercises to improve specific components of physical fitness in specific body parts (S.A.I.D. = Specific
Adaptation to Imposed Demands).
Myth or Fact: If I do 5-10 minutes of an abdominal workout every day I will be able to trim stomach fat and get a flat/cut stomach.
Myth: this is called spot reduction and is not possible. You cannot choose where you will lose your fat and strengthening the
stomach with an ab workout will not be enough to get the job done.
F.I.T FORMULA
To be effective activity also needs to follow the F.I.T. Formula.
F
Frequency - How often you exercise
I
Intensity - How hard you work (lbs, reps, resistance, etc.)
T
Time - How long you exercise (duration, laps, time, etc.)
Nutrition
The foods you eat are your body’s chief source of nutrients, the substances in food that your
body needs to function properly to grow, to repair itself, and to supply you with energy. The
nutrients in food affect all sides of your health triangle. They affect how you look, feel, act,
grow, and even your abilities -- how well you function each day. Stop, and ask yourself,
“Why do you eat?” and “Why do you eat what you eat?”
At every stage in life, good nutrition is essential for health. Nutrition is the process by which
the body takes in and uses food. Even before you were born, then as an infant or child, and
now as a teen, nutrients in food provided and continue to provide you with substances you
need to grow and develop.
Why should adolescents worry about nutrition? Good nutrition is very important during
adolescence because the body is still growing rapidly and needs all the necessary nutrients
to develop.
Six Types of Nutrients: Carbohydrates
Carbohydrates are the starches and sugars found in foods. They are the bodies preferred sources of energy, providing four calories
per gram. Structure and function: Carbohydrates are sugars and starches that the body uses for ENERGY. PLANTS are the major
source of carbohydrates in the food we eat.
Complex - a more complicated molecular structure. Found in pasta, grains, potatoes, rice, etc.(starches) Starches that are
composed of many sugars linked together. They provide the body with long-term energy since they are digested more slowly
than sugars.
Simple - table sugar, candy, fruit and lactose in milk. Sugars that are quickly digested and provide a BOOST of energy for the
body. Foods with LOTS of sugar: oranges, milk, cookies, candy
Six Types of Nutrients: Proteins
Proteins are nutrients that help build and maintain body tissue. Muscle, bone, connective tissue, teeth, skin,
blood,and vital organs all contain protein. Like carbohydrates, they have four calories per gram. They are made
up of chains of building blocks called amino acids. Should only be 10 - 15% of diet.
Essential Amino Acids - 9 of the 20 amino acids are called essential amino acids because you must
obtain them from the foods you eat since your body cannot make them. The body must get them in the
diet.
Non -Essential Amino Acids - They are needed for health, but the body can manufacture these.
Complete vs. Incomplete protein sources - A complete protein source has all 9 essential amino acids (Fish, meat,
poultry, eggs, etc.). Incomplete may have some but not all of the 9 essential in the diet amino acids (legumes,
nuts, whole grains, etc.).
Complete proteins:Foods containing all the essential amino acids Examples: fish, meat, eggs, milk, cheese
Incomplete proteins: Foods that are missing some essential amino acids Examples: Legumes, nuts, whole
grains
Six Types of Nutrients: Fat
Fats are a type of lipid, a fatty substance that does not dissolve in water.
Lipids are essential for a healthy functioning body.
You have no doubt seen the following word printed on food packages: “Now
with less fat.” “Reduced fat.” “Low fat.” “No fat.”
With all the media attention that fat has received in recent years; you might
wonder why it is considered a nutrient at all.
Although consuming too much fat is unhealthy, the fact is your body needs
some fat.
Fats provide nine calories per gram of energy.
This is the most concentrated form of energy available.
2 Types of Fat
Saturated - Eating foods that contain saturated fats raises the level of cholesterol in your blood.
High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke.
Saturated fats are typically solid at room temperature. Eating foods that contain saturated fats raises the level of
cholesterol in your blood.
Be aware, too, that many foods high in saturated fats can be high in calories too. Saturated fats occur naturally in many
foods. The majority come mainly from animal sources, including meat and dairy products.
Examples are: fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese and
other dairy products made from whole or reduced-fat (2 percent) milk.
In addition, many baked goods and fried foods can contain high levels of saturated fats.
Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not
contain cholesterol.
The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from
saturated fat. That means, for example, if you need about 2,000 calories a day, no more than 120 of them should
come from saturated fats. That’s about 13 grams of saturated fats a day.
2 Types of Fat
Unsaturated -Unsaturated fats can have a beneficial effect on your heart when eaten in moderation and when used to replace
saturated fat and trans fat in your diet.
Oils that contain unsaturated fats are typically liquid at room temperature but start to turn solid when chilled.
Olive oil is an example of a type of oil that contains unsaturated fats.
Unsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They
also provide nutrients to help develop and maintain your body’s cells.
Oils rich in unsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most Americans need more of. Most foods
contain a combination of different fats.
Examples of foods high in unsaturated fats include plant-based liquid oils such as: olive oil, canola oil, peanut oil, safflower oil and
sesame oil. Other sources include avocados, peanut butter, and many nuts and seeds.
Fats are integral to many health functions. They carry vitamins A, D, E, and K into your blood. They help satisfy hunger, as they take
longer to digest. They insulate the body, are a reverse fuel supply, supply essential fatty acids, and cushion organs.
* Cholesterol - body can manufacture.
Fat like substance produced in the liver of all animals and, therefore, found only in foods of animal origin -- meats, poultry, fish, eggs,
and dairy products.
Cholesterol is not a nutrient, however, it is needed in the production of sex hormones, to help create the myelin sheath that covers
nerve fibers, and to help create cell membranes.
Having a high cholesterol level is a major risk for coronary heart disease and other circulatory diseases.
Six Types of Nutrients: Vitamins
Vitamins are compounds that help regulate many vital body processes, including the digestion, absorption,
and metabolism of other nutrients. Vitamins are also known as micronutrients as they are needed in small
amounts.
Water Soluble - Vitamins that dissolve in water and are NOT stored in your body for future use
“C” citrus fruit, broccoli - protects against infection, helps in connective tissue formation and wound healing
“B complex”, eggs, cheese, milk, whole grain, meat, cereals, wheat germ - energy formation, metabolism
of carbohydrates, and red blood cell growth.
Fat-soluble - Vitamins that dissolve into and are transported by fat
A - Dairy, green vegetables, carrots - Epithelial tissue, growth of body cells, keeps eyes moist, strengthen
tooth enamel.
D - Fish oils, butter, eggs, milk - produced in the skin with sun; promotes absorption of calcium and
phosphorus; normal tooth and bone development.
E - In many foods, yellow vegetable oils, wheat germ. May relate to oxidation and longevity; may protect
against red blood cell destruction.
K - Spinach, eggs, liver, cabbage, tomatoes - produced by intestinal bacteria; essential for blood clotting
factors, regulates blood calcium levels.
Six Types of Nutrients: Minerals
Minerals are inorganic substances that the body cannot manufacture but
that act as catalysts, regulating many vital body processes. Like vitamins,
minerals are also micro nutrients.
Major - Ca
Trace - Fe, Cu, Zn
Electrolytes - Na, k, Cl
Six Types of Nutrients: Water
Water is the body’s most essential nutrient.
Your body is 2/3 water. Water is a regulator and is vital to every body
function. It carries nutrients to and transports waste from your cells,
mainly through the plasma in your blood.
Water lubricates your joints and mucous membranes.
Through perspiration, water helps your body cool down and prevents the
buildup of internal heat.
A 2% loss of body weight in water affects performance and how you feel.
After a 4% loss - prone to heat injury.
Healthy Eating
To help you meet this challenge to healthful eating, the U.S. Department of Agriculture
(USDA), with the support of the Department of Health and Human Services, has published a
booklet titled Nutrition and Your Health: Dietary Guidelines for Americans.
This booklet spells out the Recommended Dietary Allowances (RDA) -- the amounts of
nutrients that will prevent deficiencies and excess in most healthy people -- for Americans
two years and older. Following the Dietary Guidelines will help decrease your risk of getting
and eating-related chronic diseases now and in the future.
Healthy diet - eat a variety of foods; RDA, low in fat and cholesterol diet with fruits
vegetables and grains; use sugars in moderation; also use salt in moderation. People are
urged to watch their sodium and salt intake due to the link to hypertension (high blood
pressure).
Healthy eating pattern - varied, moderate, balanced; avoid overeating.
Choose MyPlate “Menu” of
Selected Consumer Messages
1. Balancing calories
2. Foods to increase
3. Foods to reduce
Choose MyPlate “Menu”
Balancing calories
– Enjoy your food,
but eat less
– Avoid oversized
portions
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Choose MyPlate “Menu”
33
Foods to
increase
– Make half your plate
fruits and
vegetables
– Make at least half
your grains whole
grains
– Switch to fat-free or
low-fat (1%) milk
Choose MyPlate “Menu”
Foods to reduce
– Compare sodium
in foods like soup, bread,
and frozen
meals ― and
choose the foods
with lower numbers
– Drink water instead
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of sugary drinks
Food Labels
Food Labeling - Processed food must state the following:
● Name of food, including variety
● Style, packing medium and dietary properties - net amount in weight or volume
● Name and address of the manufacturer, packer or distributor
● Caloric content
● Ingredients
Food and our safety:
● Do not eat food with damaged packaging. - Store and prepare with instructions.
● Keep hot foods hot and cold food colds. - Keep food preparation surfaces clean.
● Do not put cooked meat onto a plate previous holding raw meat.
Foods can also be enriched or fortified to improve nutrient value:
Enriched food is a food in which nutrients that were lost in processing have been added back.
Breads, pastas, and rice made of refined grains are enriched with B vitamins and iron.
Fortification is the addition of nutrients that are not naturally present.
Because Vitamin D helps deposit calcium in bones; milk is fortified with vitamin D. Orange juice
fortified with calcium.
The Nutrition Facts Label
SPECIFIC DIETS
Training Diet
● High in carbohydrates and low in fats.
● Carbohydrate loading for endurance athletes.
● Carbohydrate loading not recommended for teenage athletes still growing.
● Water must be fully hydrated especially during events.
● Balanced diet.
● No sweets before competition
Supplements - Pills, powder, liquid, not food that contains nutrients. Some health condition might
require supplements:
● Pregnant or nursing.
● Menstruation and iron.
● Menopause and calcium.
● Elderly
● Medication interference.
● Won’t improve athletic athletic performance over a balanced diet!
Balancing the Energy Equation
Balancing the energy equation - Altering fat stores is a function of caloric expenditure (exercise)
and caloric intake (diet).
Simply stated, calories consumed must equal calories burned.
Caloric content varies from food to food and caloric expenditure varies with the type of work
being performed and for how long.
You gain or lose weight by the balance between intake and expenditure.
Each pound of fat equals about 3,500 calories. To lose one pound a week, which is a realistic,
healthy goal, you need to consume 500 fewer calories than normal each day.
Although we use the terms overweight and obesity interchangeably, these conditions are not the
same.
OBESITY VS. OVERWEIGHT
Obesity - Excess body fat, or adipose tissue. This is a common health risk in the United States.
Strain to the body frame and cardiovascular system (heart & lungs). These are the chief areas
where problems develop. Obese people have a higher risk of other health problems, diabetes and
some types of cancers.
Overweight - Being thin does not mean being fit. Low energy reserves and protective nutrient
stores. Harder to fight off infection with increased risk of infections. Malnourishment risk for iron
deficiency and osteoporosis.
Weight Control Principles:
1. Controlling fat is more important than controlling body weight.
2. Smart eating and exercise are the best ways to keep a healthier diet.
3. No matter what their source, all calories add up the same way.
4. Watching your diet and exercising is more important than watching the scale.
Fad Diets and Disordered Eating
Look up the term diet in the dictionary, and you will find it refers to everything you eat and drink. In this society in
recent decades, however, the term diet has come to be associated with the idea of losing weight.
Fad diets - approaches to weight control that are popular for a short time -- come and go but rarely have any
long lastly effect. Many of these diets limit food variety and certain nutrients.
Some fad diets cost a lot of money.
Others are far more costly, causing problems with one’s health.
Today’s society is obsessed with being thin.
The average high-fashion model is about 5 feet 8 inches tall and weighs less than 110 pounds.
Does this model represent an accurate picture of a healthy, typical female figure?
In truth, no, but many people compare themselves to these models.
An obsession with thinness, along with psychological pressures and perhaps genetic factors, can lead to
two eating disorders: anorexia nervosa and bulimia nervosa.
Thousands of people in the United States, mainly females, suffer from these disorders.
Anorexia Nervosa: is a disorder in which the irrational fear of becoming obese results in severe weight loss from
self-induced starvation.
Bulimia Nervosa: is a disorder in which cycles of overeating are followed by some form of purging or clearing of
the digestive tract.