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NUTRIENTS Nutrients- substances in foods that your body needs in order to grow, have energy, and stay healthy The 6 Nutrients: – Carbohydrates – Proteins – Fats – Vitamins – Minerals – Water Carbohydrates Purpose: provide energy to the body Good sources: Rice, pasta, breads, potatoes, beans (complex carbs) Proteins Purpose: build and repair body cells and tissues Good sources: meat, dairy, eggs (complete proteins) Fats Purpose: energy storage, keep the skin healthy, promote normal growth, and transport certain vitamins throughout the body Sources: animal products and oils Vitamins Purpose: regulation of numerous body functions good vitamin sources A and C – Fruits and vegetables B – Breads and cereals D – Milk E – Nuts and oils K – Green, leafy vegetables Minerals Purpose: strengthen bones and teeth, keep blood healthy, and keep organs working properly Calcium, phosphorus, and magnesium build and renew bones Iron is required for making red blood cells Potassium, sodium, and chloride are electrolytes which maintain the body’s balance of fluids good mineral sources Calcium and phosphorus – Milk Iron – Meat and green, leafy vegetables Sodium – Table salt Potassium – Bananas, potatoes Magnesium – Green vegetables Water Purpose: aids in digestion, transports other nutrients, removes wastes from the body, and regulates body temperature Adults are about 60% water DIET Diet- all the things that you regularly eat and drink A good diet provides the appropriate amount of energy from an appropriate balance of nutrients DIET The amount of energy in food is measured in calories – Calories come from carbohydrates, fat, and protein Appropriate balance of nutrients: – 55% of calories from carbohydrates – 30% of calories from fat – 15% of calories from protein A 55-30-15 balance delivers energy to the body while maintaining its tissues and processes Must also be sure to get enough vitamins and minerals The Food Guide Pyramid The pyramid is a practical guide to achieve a properly balanced diet http://www.brainpop.com/health/nutrition/nutrition/ Grains Meats & Beans Milk Vegetables Fruits Oils serving size calories nutrients & % daily values reference values ingredients Is it a healthy choice? A useful way to determine if a food is “nutrient dense” by reading its label: 1. Hold up one finger for each of the following nutrients which have 10% or more listed for its daily value: •Fiber •Iron •Vitamin A •Calcium •Vitamin C •Protein (5 g) Is it a healthy choice? 2. Put a finger down if the food has 200 or more calories per serving 3. If you have no fingers up, this is not a healthy choice. If you have at least one finger still up, this food is a good choice. Body Weight Body weight is determined by the amount of energy (calories) taken in and the amount of energy burned When the number of calories taken in is the same as the number burned, body weight stays the same Body Weight When more calories are burned than are taken in, weight loss occurs Body Weight When more calories are taken in than are burned, weight gain occurs Health Concerns with Excessive Body Weight Heart and circulatory problems Diabetes 6 times more likely to develop heart disease 10 times more likely to develop Type 2 Diabetes Muscular/Skeletal problems Respiratory Problems Weight Management Watch portion sizes Eat slowly Don’t skip meals Choose broiled, baked, or steamed over fried foods Exercise NO EXTREME DIETS About 2 pounds per week is healthy weight loss Activity Calories burned per minute Standing 2 to 2.5 Walking 2 miles an hour 2.5 to 4 Bicycling 5 miles an hour 2.5 to 4 Walking 3 miles an hour 4 to 5 Bicycling 6 miles an hour 4 to 5 Walking 4 miles an hour 5 to 6 Bicycling 10 miles an hour 6 to 7 Skating 6 to 7 Walking briskly 5 miles an hour Cleaning house 4 Playing golf 4 Gardening 6 to 6.5 Dancing 6 to 6.5 Swimming 9 to 9.5 Jumping rope 11.5 High intensity, low-impact aerobics 9 to 9.5 Walking on a treadmill, (3.5 mph) 5 to 5.5 7 to 8 Riding a stationary bike, (6 mph) 6 to 6.5 Jogging 5 miles an hour 8 to 10 Climbing stairs 6 to 6.5 Bicycling 12 miles an hour 8 to 10 Weightlifting 6 to 6.5 Basketball 8 to 10 Volleyball (recreational) 4.4 Jogging 6 miles an hour 10 to 11 Football (touch, vigorous) 4.5 to 5 Squash and handball 10 to 11 Scrubbing floors 7.5 to 8 Swimming 12 Badminton 7 to 7.5 Sitting Quietly 1 to 1.5 Hockey 9 to 10 Standing Quietly 1 Table tennis 5.5 to 6 Office work 4 Tennis 7 to 8 Males: 24 x (weight in pounds/2.2) Females: 21.6 x (weight in pounds/2.2) Activity Level Very light Light Moderate Heavy Males Females 1.3 1.6 1.7 2.1 1.3 1.5 1.6 1.9 Physical Fitness Fitness is the ability to handle the physical work and play of everyday life Physical fitness is not a singular thing—it involves a number of components – To say that someone is physically fit is to say that he or she is conditioned in all of these areas – Weakness in any of the areas indicates a suboptimal fitness level Components of Physical Fitness 1. Muscular strength- the ability of the muscles to apply a force – 2. ability to act in emergency, and performance in competitive tasks Muscular endurance- how long the muscles can go without tiring out – 3. Importance- improved function in everyday life, Importance- improved task performance in everyday life and competition Flexibility- the ability to move the joints freely and easily – Importance- reduced risk of injury, improved performance in competitive tasks Components of Physical Fitness 4. Cardiorespiratory fitness- how well the heart and lungs work together to deliver oxygen to the body – Importance- reduced risk of heart disease, improved performance in everyday and competitive tasks 5. Body composition- the proportion of fat to lean mass on the body – Importance- reduced risk of chronic disease, expanded physical capabilities Adaptations to Exercise Adaptation- changes to an organism in response to its environment Exercise is physical activity that develops fitness Different types of exercise are necessary to improve the different components of fitness Adaptations to Exercise Muscular Strength – Resistance training results in the increase of size and/or number of muscle fibers Muscular Endurance – High repetition, low resistance training improves muscular endurance – Through such training, the muscle fibers become better able to produce energy (aerobically) to keep going Adaptations to Exercise Cardiorespiratory Fitness – Aerobic training results in increased heart strength and improved oxygen delivery to cells – Aerobic exercise- nonstop, rhythmic, vigorous activity that increases breathing and heartbeat rates – The heart is a muscle, and training it results in strength gains like those of skeletal muscle A stronger heart can pump blood out to the body more efficiently Adaptations to Exercise Flexibility – Stretching improves flexibility – Enhances muscles’ ability to lengthen Body Composition – Best improved through a combination of decreasing fat and increasing muscle Aerobic exercise is most effective at burning fat Resistance training adds muscle Quantity and Quality of Exercise F REQUENCY INTENSITY TIME TYPE Quantity and Quality of Exercise For cardiorespiratory improvement: Frequency- how many times per week – Intensity- how hard you work – – Measured by taking pulse Should be between 60 and 80% of maximum heart rate Time- how long per exercise session – Should be 3 to 5 days per week should be 20 to 60 minutes continually, depending on intensity Type- what kind of exercise you are doing – should be aerobic Quantity and Quality of Exercise Resistance Training- at least one set of 8 to 12 repetitions of 8 to 10 exercises conditioning the major muscle groups, at least two days per week May be different for athletes conditioning with heavier weights Calculating Target Heart Rate 1. Find Maximum Heart Rate 2. Find lower end of range (60% of Max) 3. 220 minus your age Max HR x .60, round any decimal up Find higher end of range (80% of Max) Max HR x .80, round any decimal up