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ChapterTwo 2/17/16 Cookingtools Howmanyhaveamicrowave? Crockpot?WalmartorTarget($20) Wok? Bigskillet? Casseroledish? Dollarstoreforcheapcookingutensils(spatulasetc, walmartortargetforcheapcookware(skillet, crockpot,casseroledish)Chancesareyourfamilymay havesomeextrasaround. 2/17/16 Goaroundtorecipes. Onedinnerrecipepertable 2/17/16 Cooking4ps Quickmicrowavesnacks: Popcornorairpoppedpopcorn-30cal/cup Hardboiledeggs Cannedtunainwater Bakedpotatoes(4min/flipover/4min)oruntilsoftwhen pokedwithafork-addsalsaandcheese.~100-200cal Steamedveggies(canusuallysteamtheminthebag… approx3min)-addcheese. Quesadillas-flourtortilla,cheese.Foldtortilla,melt,dipin salsa. 2/17/16 Crockpotsarefun(andcheap) Canputinchickenthighsandsomevegetablesandand perhapsbeans..Andwillhavedinnerreadywhenyouget home.Cheapcrockpotsattarget. FrozenVegetables! Rice(bringwatertoafullboil)havetwiceasmuch waterasrice.Willhavethefullamountofwhatthewater was.1cupwater,½cuprice=1cupcookedrice. Cheapplacestoshop,target,foodmax. 2/17/16 Quickgotorecipes Casseroledish:add1cuprice,chickenpieces,chicken broth,carrots,potatoes,peas.Cookintheovenat350 forabout45minutesoruntilchickenpartsjuiceruns clear. Youcandothiswhileyouarestudying. Soupoverriceandaddedfrozenveggies Stirfry:putveggies(frozenarefine)inwokwithsome oil…cookveggiesaddchoppedchickenorbeefor tofu…it’sdone! 2/17/16 CostComparisonofcookingat homeversusfastfood Bagoffrozenveggies$1.25-$2.ooperpound Chickenbreastsorthighs$2.99-3.99perpound Potatoes$.99to1.99alb Loafofbread$2.99-4.99 Lunchmeat$3.99lborlessifbuyabigbagatCostco Romainelettuce$1.99-2.99for3-6heads Costcowholechicken$4.99 Herbs/spicescheapatfoodmax/groceryoutletandlasta longtime OneWhopperBurger$4.49/orcombo$6-$7 2/17/16 PhysicalAc4vityandExercisefor HealthandFitness Levelsofphysicalactivityhavedeclinedinrecentyears andremainlowforallAmericans TheCentersofDiseaseControlandPrevention(CDC) reportedthefollowing: 31%participateinsomeleisureactivity 40%arephysicallyinactive About12%ofAmericansreportexercisingvigorously for20minutes3timesperweek,butactualstudies showonly3%meetthatparameter. 54%ofAmericanswithgraduatedegreesexercise comparedtoonly37%ofhighschooldropouts 2/17/16 PhysicalAc4vityonaCon4nuum Physicalactivityismovementcarriedoutbytheskeletal musclesthatrequiresenergy Exercisereferstoplanned,structured,repetitivemovement intendedtoimproveormaintainphysicalfitness Levelsoffitnessdependonthefollowing: Heart’sabilitytopumpblood Energy-generatingcapacityofthecells %heartrateyouworkat Physicalactivityisessentialtohealthandconfersawide varietyofhealthbenefits 2/17/16 IncreasingPhysicalAc4vityto ImproveHealthandWellness 2008:TheU.S.Dept.ofHealthandHumanServicesrecommendsthe following: 150minutesofmoderate-intensityaerobicexercise,or75minutesof vigorous-intensityaerobicexercise,perweek Increasethevolumeandintensityofanexerciseformorehealth benefits Healthyadultsshoulddoresistiveexercisesatleasttwiceaweek Examplesofmoderatephysicalactivity: 2/17/16 Briskwalking Dancing Swimming Cycling Yardwork Exampleofvigorousexercise:jogging MaxHeartRate 220–age WanttoExerciseat60-75%ofthis 200*.6=120bpm 200*.75=150bpm Whentowarmup? Whentoincreaserangeofmotion? 2/17/16 CurrentLevelsofPhysicalAc4vityamong AmericanAdults 2/17/16 ComponentsofHealth-related Fitness Therearemanyareasoffitnesswhichhelpestablishhealthbenefits Health-relatedfitnesshelpsyouwithstandphysicalchallengesand protectsyoufromdiseases Somecomponents: 2/17/16 CardiorespiratoryFitness MuscularStrength MuscularEndurance Flexibility BodyComposition MentalFitness StressReduction Nutrition CardiorespiratoryFitness Abilitytoperformprolonged,largemuscle,dynamicexerciseatmoderatetohighlevelsof intensity. Dependsontheabilityofthelungstodeliveroxygenfromtheenvironmenttothe bloodstreamandtheefficiencyoftheheartandnervoussystem Whencardiorespiratoryfitnessimproves: Theheartpumpsmorebloodperheartbeat(increasedstrokevolume) Restingheartrateslows Bloodvolumeincreases Bloodsupplytotissueimproves Thebodycancoolitselfbetter(increasedvasodialation) Restingbloodpressuredecreases Improvedabilitytosleep Activitiesshouldbecontinuous,rhythmicmovementsoflargemusclegroups. Cardiorespiratoryenduranceexerciseexamples: Walking Jogging Cycling Aerobicdancing Other….? 2/17/16 MuscleStrengthandEndurance MuscularStrengthistheamountofforceamusclecanproducein asinglemaximumeffort Benefits:Activitiesofdailyliving MuscularEnduranceistheabilitytoresistfatigueandsustaina givenlevelofmuscletensionforagiventime. Benefitsinclude: 2/17/16 Increasedbodymass Increasedmetabolism Increasedbonedensity Improvedself-confidenceandabilitytomanagestress Flexibility Theabilitytomovethejointsthroughtheirfullrangeofmotion Flexibilityisaffectedbymanyfactorssuchasjointstructure, lengthandelasticityofconnectivetissue,andnervoussystem activity. Flexibilityisneededineverydayroutines. Benefitsinclude: 2/17/16 Loweredriskofbackinjuries Promotionofgoodpostureanddecreasedriskofother jointinjuries Reductioninage-relatedstiffness Increasedcirculationbetweenjoints Lower/nojointpain BodyComposi4on Theproportionoffatandfat-freemass(muscle,bone,water)inthebody Healthybodycompositioniscomprisedofhighlevelsoffat-freemassandan acceptablelowlevelofbodyfat. Therelativeamountofbodyfatapersonhasdoeshaveanimpactupon overallhealthandfitness. Toomuchbodyfatcouldhavethefollowingeffects: Heartdisease Insulinresistance Highbloodpressure Stroke Jointproblems TypeIIDiabetes Gallbladderdisease Cancer Backpain Thebestwaytolosefatisthroughexerciseandasensiblediet. (caloriesinlessthancaloriesout) Howtofigureouthowmuchtoeat.Figureoutbaselinecalorieswhereyouneither gainorloseweight 2/17/16 BodyComposi4on Thebestwaytolosefatisthroughexerciseandasensiblediet. (caloriesinlessthancaloriesout) Howtofigureouthowmuchtoeat.Figureoutbaselinecalorieswhere youneithergainorloseweight. Howtocalculateenergyneeds: Lab9.1and9.2 BMR(BasalMetabolicRate)calculatorsites: hSp://www.myfitnesspal.com/tools/bmr-calculator hSp://www.bmi-calculator.net/bmr-calculator/ Myfitnesspalcaloriewebsite AlsoWHENtoeat.Ea4nglateatnightwillincreasebodycoretempand alsocalorieshavenowheretogo.Thatiswhysomepeopletakeawalk aVerdinner(orwalktheirdogaVerdinner). Iwouldsuggeststoppingea4ng/inges4ngcaloriesatleast4hoursbefore bed4me. 2/17/16 Skill-RelatedComponentsof Fitness Speed:theabilitytoperformamovementinashortamountof time. Power:theabilitytoexertforcerapidly,basedonacombination ofstrengthandspeed. Agility:theabilitytochangethepositionofthebodyquicklyand accurately. Balance:theabilitytomaintainequilibriumwhilemovingor whilestationary Coordination:theabilitytoperformamotortasksaccuratelyand smoothlyusingbodymovementsandthesenses. ReactionandMovementTime:theabilitytorespondandreact quicklytoastimulus. Skill-related fitness tends to be sport specific and is best developed through practice 2/17/16 PrinciplesofPhysicalTraining:Adapta4on toPhysicalStress(e.g.exercise) Thegoalofphysicaltrainingistoproducetheselong-termchangesand improvementsinthebody’sfunctioning. Overtime,immediate,short-termadjustmentstranslateintolong-term changesandimprovements. Theseprinciplesinclude: Specificity:thetrainingprinciplethatthebodyadaptstothe particulartypeandamountofstressplacedonit. Progressiveoverload:thetrainingprinciplethatplacingincreasing amountsofstressonthebodycauseadaptationsthatimprove fitness. Reversibility:thetrainingprinciplethatthebodywillreturntoits originalhomeostaticstatewhenamountofphysicalstressis removedforaspecifictime. Individualdifferences:eachindividual’sbodyadaptstothestress differently. 2/17/16 Specificity:Adap4ngtoTypeof Training SPECIFICITY:Developingaparticularfitnessorskill component,youmustperformexercisesdesigned specificallyforthatskill. Weighttrainingwilldevelopmuscularstrengthbutwillnot beveryeffectiveinimprovingcardiorespiratoryendurance orflexibility. Awell-roundedexerciseprogramincludesallcomponents offitnessdesignedtoimprovedifferentpartsofthebodyor towardsspecificsportactivities 2/17/16 ProgressiveOverload:Adap4ngtoAmountof TrainingandtheFITTPrinciple Theamountofoverloadisimportantsincetoolittlewillnothave mucheffectuponfitnesslevelsandtoomuchwillincreasethe likelihoodofaninjury. PROGRESSION:iscriticalsinceexercisingatthesamelevelswillnot provideadaptationsandcanleadtoaplateau. FITT:aprincipleforoverload Frequency—Howoften Intensity—Howhard Time—Howlong(duration) Type—Modeofactivity 2/17/16 Reversibility:Adap4ngtoa Reduc4oninTraining Thebodyadjuststolowlevelsofactivitythesameway thatitdoestohigherlevels. Fitnessisareversibleadaptation. Ifyoustopexercising,upto50%offitnessimprovements arelostwithin2months. Notallfitnessimprovementsarelostwithin2months. Strengthfitnesscanbemaintainedasinfrequentlyasonce aweekcomparedtocardiovascularorcellularfitness levels. 2/17/16 DesigningYourOwnExercise Program Medicalclearance Menundertheageof40andwomenunder50: exerciseisprobablysafe PAR-Q GXT Assessment Assessyoufitnesslevelforall5health-related fitnesscomponents Setgoals Chooseactivitiesforabalancedprogram 2/17/16 Figure2.3PhysicalAc4vityPyramid 2/17/16 Figure2.4Healthandfitnessbenefitsofdifferent amountsofphysicalac4vityandexercise 2/17/16 GuidelinesforTraining Trainthewayyouwantyour bodytochange Trainregularly Startslowlyandgetinshape gradually Warmupbeforeexercise Cooldownafterexercise Exercisesafely Listentoyourbodyandget adequaterest Cyclethevolumeandintensityof yourworkouts 2/17/16 Trytrainingwithapartner Varyyouractivities Trainyourmind Fuelyouractivityappropriately Havefun Trackyourprogress Keepyourexerciseprogramin perspective Figure2.5ProgressionofanExerciseProgram 2/17/16 ChapterTwo 2/17/16