Download Chapter Two - Sonoma State University

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