7.01 - What are the factors that affect fitness?
Bell Ringer: FITNESS - It ’s a Personal Choice
F ill in at least three for each of the 3 columns.
Brainstorm excuses given for not being physically fit and list in 1st column.
Brainstorm the benefits of fitness and list in 2nd column.
Brainstorm examples of ways to become physically fit and list in 3rd column.
Excuses
Benefits
Examples
F itness can be divided into 3 categories : Physical F itness, Mental F itness, Emotional F itness
Physical F itness is your own optimal health and well-being.
Toned muscles, a strong heart, and clear lungs.
It is the ability to meet the demands of day-to-day life.
Calories are burn efficiently.
Dietary Guidelines recommends 3 – 30 minute aerobic activities weekly.
Benefits
Energy to be more productive and do things that are important to you.
A positive outlook and the ability to deal with stress which increases self esteem.
Reduced risk for many health problems, including heart disease, cancer and diabetes.
Calories and Metabolism
Calories are a measure of energy in food. Think about your body like a car.
More calories=more gas for your body
Basal metabolism- refers to the amount of energy required to maintain ones automatic body functions
such as hair growth.
Muscle mass increases metabolism.
Metabolism varies in individuals.
Teens have a higher metabolism than adults because they are still growing—therefore, if an adult eats
the same as they did as a teen they most likely will gain weight.
Healthy Weight
Impacted by age, bone structure, and gender.
To maintain a healthy weight, exercise and eat reasonable portions of nutritious foods.
Eating out can cause weight gain due to unhealthy cooking methods and larger than necessary
portions.
Body Image - Mental concept you have of your physical appearance.
Factors contributing to a negative body image can be…
- Athletes, - Fashion Models, - Movie Stars
Boasting Body Image
Make sure the people around you make you feel good about yourself, no matter your size.
Make sensible decisions about what you eat. If you need help, ask a dietitian.
Focus on the inside, and let your body take its natural shape.
Body Mass Index (BMI)
Uses weight in relation to height and age to help determine whether you are in an appropriate weight
range.
Helps to determine if you are underweight(-15%) or possibly overweight(+15%).
Being Overweight
Weighing 15% more than what your physician recommends.
Inactivity is a considering factor.
Heart disease, high blood pressure, and certain cancers are associated with being overweight.
Losing Weight
Develop healthful eating and exercise habits.
Lose weight safely by eating larger portions of healthy foods.
Include foods from all food groups
Being Underweight
Weight should be gained slowly and steadily by choosing low-fat, nutrient and calorie dense foods.
Individuals who weigh at least 15% less than the healthy weight recommended by their physician are
considered underweight.
Lowered resistance to infections, reduced muscle strength, and malnutrition are related to being
underweight.
Eating Disorders
Abnormal eating patterns that threaten a person’s health.
Anorexia nervosa- involves an extreme urge to lose weight by self-starvation.
Can be life-threatening.
Bulimia- overeating and then purging (vomiting).
Fad Diets
Usually are unsuccessful because they promise quick and easy weight loss.
Avoid plans that make you purchase special foods.
Examples:
Developing an Effective F itness Plan
Always start a plan by seeing your physician first.
Good nutrition
Exercise
Focus on changing eating habits for a lifetime.
Know your body - for example if you have a larger bone structure, you will weigh more.
Classwork Assignment – Below draw an outline of a human who you consider to have a healthy shape.
On the arms and legs, write 3 different ways to be physically healthy.
Around the head, write 3 ways to be mentally healthy.
And in the chest/heart area, write 3 ways to be emotionally healthy.
Score____/ 9
THEN Define these words according to Skills for Living starting on page 286:
1.
Calorie-
2.
Basal Metabolism-
3.
Body Mass Index (BMI)-
4.
Overweight-
5.
Underweight-
6.
Obese-
Score:_____/ 6
Total:____/ 15
7.02 Teen Living
How does assessing personal eating habits affect personal wellness?
Bell Ringer - You have 3 minutes to list all the snacks you can think of that begin with the letters above.
List at least 2 for each letter.
Nutrients – products that come from foods that help the body grow and function.
There are 6 Nutrients:
-Carbohydrates
-Vitamins
-Proteins
-Minerals
-Fats
-Water
Carbohydrates
 Carbohydrates are the body’s main source of energy.
 There are two kinds of carbohydrates:
 Simple Carbohydrates = Sugars
 Complex Carbohydrates = Starches, Fiber
 Simple Carbohydrates are found in fruit, vegetables and milk.
 Complex Carbohydrates are found in breads, cereal, pasta, rice, dry beans, potatoes
and corn.
Protein
 Proteins are nutrients used to build, maintain, and repair body tissues.
 Made up of amino acids – chemical compounds
 Your body makes all but 9 of the amino acids. Those 9 are called essential amino acids.
 Complete proteins = have 9 essential amino acids (animal sources)
 Incomplete proteins = lack 1 or more of the essential amino acids (plant sources)
Fats
 The most concentrated form of food energy
 Two types:
 Saturated fats – solid at room temperature
 Unsaturated fats – liquid at room temperatures
Vitamins
 Your body requires at least 13 vitamins each day.
 Two Categories:
 Fat-Soluble Vitamins – body can store these, too much of these vitamins can be harmful,
examples: A, D, E, and K
 Water-Soluble Vitamins – not stored in the body, large doses can be harmful
Minerals and Water
 Body requires at least 16 minerals daily
 Iron, Phosphorus, Sodium, Iodine, Calcium
 Carries nutrients to your cells
 Carries waste from your body
 Regulate your body temperature
 55% - 75% of your body weight
CLASSWORK – Define these words using the index of your book!
1. Nutrient-
2. Nutrition-
3. Carbohydrate-
4. Protein-
5. Amino Acid-
6. Mineral-
7. Vitamin-
8. Fat-
9. Saturated Fat-
10. Unsaturated Fat-
11. Cholesterol-
Total____/11
7.02 FOOD GUIDE PYRAMID
GRAINS- bread, pasta, cereal
MILK, YOGURT AND CHEESE
Make ½ your grains whole!!!
Choose low-fat or fat-free
1 oz. (1 serving) is:
1C. Milk or yogurt
1 slice of bread
1 oz. of cheese = 4 stacked dice
1 C. of breakfast cereal
½ C. cooked rice, cereal, pasta
MEAT, POULTRY, DRY BEANS, FISH, EGGS, NUTS
Choose low-fat or lean meats and poultry
VEGETABLE
Eat more dark green and orange vegetables
Vary your vegetables!!!
½ C. chopped raw or cooked vegetables (about
the size of your fist)
1 c. cooked beans
3 oz. of meat/poultry (about the size of a deck
of cards)
2 eggs
1 C. leafy raw vegetables
4 T. peanut butter
FRUIT
Focus on Fresh Fruits
FATS, OILS, SWEETS, OTHER
Go easy on fruit juice!!!
Make most of your fat sources from fish, nuts
and vegetable oils.
1 piece of medium fruit (size of a baseball)
Keep saturated fats, trans fat and sodium low.
¾ C. fruit juice
Choose foods and beverages low in added
sugars.
½ C. canned fruit
IN Class Assignment: You will each be given a flyer from a local grocery store.
You are going to work with a partner and plan a meal. You have a budget of $10. Using
that money, you will need to create a meal (either a breakfast, lunch or dinner) which
includes all components of the food pyramid and is fairly healthy. Use the flyers to
create your meal and write down your choices below. After completion, you may be
asked to share your meal with the class.
7.03
Special Dietary Needs
Medical Diets
1) Diabetes
-a condition which the body cannot control blood sugar levels
-eating the right balance of food and counting the grams of carbohydrates help control sugar levels
2) Heart Disease
-lower total fat and saturated fat intake
-increase soluble fiber
3) Cancer
-increase fiber and lose weight
4)Allergies
-abnormal, physical response to certain foods by the body’s immune system
Special Nutritional Needs
Athletes
-An athlete’s daily food choices can make a difference between a good performance and a bad one.
-Athletes have specific energy, liquid and timing needs.
Supplements
-nutrients that people take in addition to the foods they eat in the form of pills, powder, etc.
-Should not be consumed in place of food.
-Steroids are dangerous drugs that can boost performance.
-Too many vitamins can be dangerous.
Pregnant Women
-mother is responsible for all of the baby’s nutritional needs
Recommendations:
-choose a variety of low-fat, nutrient dense food
-boost calories slightly – You are eating for two!
-eat 2 servings of high-protein foods daily
-drink a lot of water
-increase intake of folic acid
It is healthy to gain between 25-35 pounds!
Children-breast milk is the best for Infants
-iron should be added to the baby formula
-add solid foods gradually – 4-6 months
-encourage young children to eat plenty of fruits and vegetables
-children need to drink milk
Classwork Assignment – Define these terms according to Skills for Living, starting on page 306
and page 314
1. Food Allergies-
2. Food Intolerance-
3. Anorexia Nervosa-
4. Bulimia NervosaTotal___/4