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 is your own optimal health and well-being.
__________________________________________
It is the ability to meet the demands of day-to-day life.
Calories are burn ______________
Dietary Guidelines recommends ____________________________weekly.
Benefits
Energy to be more productive and do things that are important to you.
______________________________________________________________________.
Reduced risk for many health problems, including heart disease, cancer and diabetes.
Calories and Metabolism
Calories are ____________________________. Think about your body like a car.
More calories=more gas for your body
Basal metabolism- refers to ____________________________required to maintain ones automatic
body functions such as hair growth.
Muscle mass increases metabolism.
Metabolism ____________________________.
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 ____________________________.
Healthy Weight
Impacted by __________________________________________
To maintain a healthy weight, exercise and eat __________________________________________.
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, ____________________________.
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
____________________________ what your physician recommends.
Inactivity is a considering factor.
Heart disease, high blood pressure, and certain cancers are associated with ____________________.
Losing Weight
Develop healthful eating and exercise habits.
Lose weight safely by eating __________________________________________.
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 __________________________________________healthy weight
recommended by their physician are considered underweight.
__________________________________________, reduced muscle strength, and malnutrition are
related to being underweight.
Eating Disorders
Abnormal eating patterns that threaten a person’s health.
____________________________- involves an extreme urge to lose weight by self-starvation.
Can be life-threatening.
____________________________- overeating and then purging (vomiting).
Fad Diets
Usually are unsuccessful because they __________________________________________.
Avoid plans that make you purchase special foods.
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 ____________________________, 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.
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____/ 9
Score:_____/ 6
Total:____/ 15
77.02 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
 Carbohydrates are the body’s __________________________________________.
 There are two kinds of carbohydrates:
 Simple Carbohydrates = ______________
 Complex Carbohydrates = ____________________________
 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 ____________________________– chemical compounds
 Your body makes all but 9 of the amino acids. Those 9 are called
__________________________________________
 Complete proteins = have____________________________ (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:
 ______________– solid at room temperature
 Unsaturated fats – liquid at room temperatures
Vitamins
 Your body requires at least 13 vitamins each day.
 Two Categories:
 ____________________________– 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,
____________________________
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
Make ½ your grains whole!!!
1 oz. (1 serving) is:
MILK, YOGURT AND CHEESE
1 slice of bread
Choose low-fat or fat-free
1 C. of breakfast cereal
1 C. Milk or yogurt
½ C. cooked rice, cereal, pasta
1 oz. of cheese = 4 stacked dice
VEGETABLE
Eat more dark green and orange vegetables
Vary your vegetables!!!
MEAT, POULTRY, DRY BEANS, FISH, EGGS, NUTS
½ C. chopped raw or cooked vegetables (about
the size of your fist)
1 c. cooked beans
1 C. leafy raw vegetables
Choose low-fat or lean meats and poultry
3 oz. of meat/poultry (about the size of a deck
of cards)
2 eggs
FRUIT
Focus on Fresh Fruits
4 T. peanut butter
Go easy on fruit juice!!!
FATS, OILS, SWEETS, OTHER
1 piece of medium fruit (size of a baseball)
¾ C. fruit juice
Make most of your fat sources from fish, nuts
and vegetable oils.
½ C. canned fruit
Keep saturated fats, trans fat and sodium low.
Choose foods and beverages low in added
sugars.
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 ________________________________________________
-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
3) Cancer - increase fiber and lose weigh
4) Allergies - ____________________________________________________________
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 ____________________________
-Steroids are dangerous drugs that can boost performance.
-Too many vitamins can ______________.
Pregnant Women - mother is responsible for all
of the baby’s nutritional needs
Recommendations:
-choose a variety ______________________
_______________________________
-boost calories slightly – You are eating for two!
-eat 2 servings of high-protein foods daily
-drink a lot of water
-increase intake of ______________
It is healthy to gain between ______pounds!
Children-breast milk is the best for Infants
-____________________________baby
formula
-add solid foods gradually – ______________
-encourage young children to eat plenty of
fruits and vegetables
-children need to _______________________
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