Physical fitness is a set of attributes a person has in regards to a person's ability to perform physical activities that require aerobic,cardiovascular endurance, muscular strength, body composition and flexibility.Fitness can be described as a condition that helps us look, feel and perform at our best. Physical fitness involves actions of the heart and lungs, and various muscles within the body.(http://www.righthealth.com)
Body composition - the percentage of body fat a person has in comparison to his or her total body mass.Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.
CARDIO- the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.FLEXIBILITY - the ability to move the joints or any group of joints through an entire, normal range of motion.MUSCULAR ENDURANCE- the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects your health.Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of "motor" fitness. These factors most affect your athletic ability. Appropriate training can improve these factors within the limits of your potential. A sensible weight loss and fitness program seeks to improve or maintain all the components of physical and motor fitness through sound, progressive, mission specific physical training.(http://www.naturalphysiques.com)
The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.
The number of muscle fibers declines with age. From age 30 to age 70 we can lose more than 25% of the type 2 muscle fibers in our bodies (type 2 fibers are our strength fibers). Resistance exercise can slow down or even reverse the aging process by building muscle mass and strength.It's been shown to build bone. Osteoporosis, a condition of accelerated bone mineral loss which leads to fractures, can be a crippling disease, particularly in women (although men get it, too), and research on resistance exercise suggests that it can build bone even in the elderly.There is some evidence that resistance exercise helps lower moderately high blood pressure.http://www.emedicinehealth.com
Olympic lifting (where athletes lift the weight overhead like you see in the Olympics)power lifting (a competition where athletes perform the squat, dead lift, and bench press)weight lifting (a sport where athletes lift heavy weights—typically fewer than six reps)When you lift weights at the gym to get stronger or bigger or more toned, you are performing resistance exercise. Occasionally you will hear the term "strengthtraining" associated with lifting weights. Technically, it's incorrect to refer to resistance exercise as strength training. Instead, strength training would moreaccurately be described as resistance exercise that builds strength. Resistance training works by causing microscopic damage or tears to the muscle cells, which in turn are quickly repaired by the body to help the musclesregenerate and grow stronger. The breakdown of the muscle fiber is called "catabolism," and the repair and re-growth of the muscle tissue is called "anabolism." Anabolic means to grow, and that's exactly what happens after you break down the muscle fibers with resistance exercise.For instance, bones must be broken down first before calcium and other growth factors repair the bone and make it stronger. With muscles, testosterone, insulinlike growth factor, growth hormone, protein, and other nutrients rush to the muscle after a resistance-exercise session to help repair the muscles to make themstronger. Importantly, your muscles heal and grow when you aren't working out, and so that's why it's necessary to leave time between workouts for recovery.
MACRONUTRIENTS- - your body needs macronutrients in larger quantities.Carbohydrate provides 4 calories per gram.Protein provides 4 calories per gram.Fat provides 9 calories per gram.Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate.Carbohydrates are the body’s main source of fuelCarbohydrates are easily used by the body for energy.All of the tissues and cells in our body can use glucose for energy.Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properlyCarbohydrates can be stored in the muscles and liver and later used for energy.Carbohydrates are important in intestinal health and waste elimination.Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.(http://www.mckinley.illinois.edu)
Micronutrients- micronutrients are required in smaller quantities.Their necessary amount is small but their power is huge. They keep the body regulated and functioning properlyThey can help beneficial oxygen reach your brain as well as combat the highly-reactive forms of oxygen called free radicals.Shryer, Peak Performance
There are many benefits from physical fitness:Powerful exercise strengthens the heart as a pump; making it a larger, more efficient muscleHelps reinforce bones, which can then prevent bone-thinning conditions such as osteoporosis.Regular activity also promises mental-health benefits, like relieving stress and anxiety. It can help you sleep better and renew your energy. Virtually everyone can get health benefits from activity. But every few years, surveys confirm the well-known fact that most people aren't active enough. Unfortunately, we pay for it. The American Heart Association attributes about 250,000 deaths a year in the US - about 12 percent of total deaths - to lack of regular physical activity. The reasons for inactivity aren't hard to figure out. Most of us have jobs where we sit most of the time, so chances are limited to be physically active at work. We also rely heavily on modern, labor-saving devices - cars, appliances, and power tools - to spare us manual effort. But there's another reason why many people, especially the overweight, avoid activity. TV, MAGAZINES AND SUCH give the impression that exercise is sweaty, tiring work best reserved for the young, super-fit, and athletic. But that is not at all true. (http://www.lifeclinic.com/focus/nutrition/fitness-benefits.asp)
The ability to function efficiently and effectively, to enjoy freedom, to be healthy, to resist disease, and to cope with emergency situations. Health-related components of physical fitness include body-composition, cardiovascular fitness, flexibility, muscular endurance, and strength. Skill-related components include agility, balance, coordination, power, reaction time, and speed, The relative importance of each of the components varies for each sport. Physical fitness is not only sport specific, it may also be position specific(http://www.functional-fitness-facts.com)
Many Americans aren’t very physically active. There are many reasons for this. One reason is that many people spend hours in front of TVs and computers doing work, schoolwork, and leisure activities. In fact, more than 2 hours a day of regular TV viewing time has been linked to overweight and obesity.Other reasons for not being active include: relying on cars instead of walking to places, fewer physical demands at work or at home because modern technology and conveniences reduce the need to burn calories, and lack of physical education classes in schools for children.People who are inactive are more likely to gain weight because they don’t burn up the calories that they take in from food and drinks. An inactive lifestyle also raises your risk for heart disease, high blood pressure diabetes, colon cancer, and other health problems.(http://www.nhlbi.nih.gov/)
Obesity is a disease, but it also poses a threat as a common risk factor for various adult diseases. When the body adds excess fat, physical changes and vascular system abnormalities occur, such as an increase of fat in blood. Increased body weight puts strain on the body's joints, especially the knees, so there is a high chance of degenerative arthritis. amenorrhea, and infertility are also associated with obesity. (http://www.ecureme.com)
Obesity and physical inactivity may account for 25 to 30 percent of several major cancers—colon, breast (postmenopausal), endometrial, kidney, and cancer of the esophagus.Preventing weight gain can reduce the risk of many cancers. Experts recommend that people establish habits of healthy eating and physical activity early in life to prevent overweight and obesity. Those who are already overweight or obese are advised to avoid additional weight gain, and to lose weight through a low-calorie diet and exercise. Even a weight loss of only 5 to 10 percent of total weight can provide health benefits (4).(http://www.ecureme.com)
Since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability.New research indicates people who are obese may be more likely to become depressed.There have been studies that implicate being overweight can lead to depression, especially in women.Some overweight individuals have low self esteem and self worth, and use food to calm themselves in what becomes a vicious cycle. Depression for some can increase their appetite.(http://www.sciencedaily.com)
Depressed people do not have the energy to exercise. Being overweight or obese carries stigma and negative connotations leading to depression. In desperation people may turn to fad diets that falsely promise to get the weight off quickly.(http://www.sciencedaily.com)
Eat nutritiously. Choose foods that are low in fat and calories and stay away from fast food and processed foods. Incorporate a variety of fresh fruits, vegetables, whole grains, protein sources (lean meat, nuts, beans or soy) and low-fat dairy foods into your diet. Cut back on snack foods, such as chips and candy, as they offer little to no nutrients and lots of extra calories.Eating healthy can be achieved by learning some nutrition basics and incorporating them in a way that works best for you.To achieve a healthy body you will need to eat healthy and change your lifestyle completelyMetabolism gets blamed when people put on weight or have trouble losing weight, but you can learn how to speed up your metabolism. Increasing your metabolism can help you burn calories, replace fat with muscle and give you more energy. The key to increasing your metabolism is understanding what it is. (http://www.helpguide.org)
Our diet affects our entire well-beingOur diet, more than any other factor, has the biggest influence on our health. Our body draws the energyand nutrientsto repair and rebuild itself from elements of our diet. Even our thoughts and emotions are influenced by the quality of our food. Making healthy choices can improve and maintain well-being.A healthy meal of fresh seasonal produce lifts us emotionally as well as physically.Our skin, hair, and tissues are all built from what we eat. Supple, smooth and glowing skin requires vitamins, minerals, antioxidants and essential fatty acids, as does glossy hair, sparkling eyes and strong nails. A nutrient-rich diet gives us a natural glow.The fats, carbohydrates and proteins we eat require many micronutrients to be effectively digested. Without these, energy levels drop and food is stored as fat until vitamins and minerals become available. Eating a MICRONUTRIENT-rich diet helps our body digest food efficiently and metabolize stored energy, melting away excess pounds!A diet comprising mainly fresh and raw fruits and vegetables provides the greatest quantity of nutrients our body needs to rejuvenate and enhance health.(http://www.thelifeco.com)
Dietary experts recommend that every person should eat at least five servings of fresh fruitsevery day.Many fresh fruits have high amounts of many antioxidant vitamins, including vitamin A, vitamin E and vitamin C. In addition to their importance as source of vitamins and minerals, fruits and vegetables also provide essential dietary fiber.
High nutrition, low fat, and low calorie. Fruits and vegetables contain very low levels of fats, and a diet low in fat can be quite effective for long-term weight loss. In addition, fruits and vegetables contain no cholesterol, and they are lower in calories than many other types of foods.Goldbeck, The Dieter’s Companion
Foods made with WHOLE grains (check the ingredients for "whole wheat", not just "wheat"), such as whole grain pasta, bread and cereals, can help maintain your blood sugar levels - and a healthy body weight, too.(http://www.brighamandwomens.org)
PROTEIN SOURCES (LEAN MEAT, NUTS, & BEANS)Seafood is one of the best sources of protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss.One-half cup of beans contains as much protein as three ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.Goldbeck, The Dieter’s Companion
The calcium and other nutrients in dairy products help prevent osteoporosis, and recent studies show that low-fat dairy can even help reduce the risk of obesity. Still more studies show that dairy can help prevent and reduce the risk of high blood pressure and colon cancer. Probiotics, most commonly found in yogurt, have been found to improve digestion and boost the immune system. (www.google.com)
YOU SHOULD Eat every 2.5 to three hours. Eating revs up our metabolism to allow for quicker fat loss, keeps our minds sharp, and provides consistent energy throughout the day. Learn to eat till you are satisfied and not overfull so that you are hungry again for your next small meal.(www.alive.com)
Get your eight essential amino acids. Have protein at every meal or food-combine. Try a high-quality protein shake. Goldbeck, The Dieter’s Companion
The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day. Just be sure to stay within your daily calorie needs.A healthy eating plan is one that:Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Includes lean meats, poultry, fish, beans, eggs, and nuts. Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars. Shryer, Peak Performance
Saturated and trans fats raise the amount of LDL (bad) cholesterol in your body. And that's not all ... trans fats also decrease the levels of HDL (good) cholesterol levels. And saturated fat can increase blood clotting, which may lead to a heart attack or stroke.High sodium intake is associated with high blood pressure, which is a risk factor for heart disease and stroke. (http://www.consumer.org)
High on calories and sugar, and trans fat. Everything from Snickers, Mars, Milkyway and 3 Musketeers is deep-fried and slapped on a stick. A king-size, deep-fried bar has over 700 calories and 44 grams of fat. (http://www.capstrat.com)
Coffee increases stress.Replace coffee with a natural fat burner like green tea because while coffee increases stress (releasing the fat gaining Cortisol hormone and coffee increases your appetite making you eat more causing you to gain fat. When you get stressed out often, you get hungry often,you start to eat often, you start to gain fat often and that fat will show up on your belly.You can drink the natural Green Tea, lose more weight, and still get your caffeine fix for the day - *Green tea only has about 10% the amount of caffeine found in coffee.
They use the cheapest food to make their products. Fast food has little to none nutrition, it’s high on calories, sugars, and sodium. Everything is precooked and just warmed up. Most of the food is frozen and just put into a microwave. This allows the restaurants to worry less on cross contamination and teaching the employees on proper cooking mythology. The employees that work there have no knowledge of food preparation and food borne illness. They do not provide the employees knowledge and tools to do the job correctly. The fried Chicken and French Fries have been sitting in the heat lamp for hours.(http://www.associatedcontent.com)
Progresso Traditional, Vegetable Classics, and Rich & Hearty soups are brimming with salt: Half a can averages more than half of a person's daily proportion of salt.(http://www.cspinet.org)
The caffeine in soda is what makes it addictive and caffeine is a strong drug. If you drink tons of soda you’ll be better off reducing the amount you drink daily until you wean yourself off instead of trying to quit all at once. Soda also contains sodium, which will make you thirstier. The average person will reach for a second glass of soda instead of a glass of water. Remember, soda is not a replacement for your daily water intake. Every glass of soda you drink requires you to add an EXTRA glass of water to your daily recommended intake.Soda is packed with calories. The average can of soda contains at least 150-200 calories. The average person purchases not a can, but a bottle. The average individual bottle of soda, if you read the nutrition information, is listed as having TWO servings per bottle – but most of us drink the entire thing. In short, you’re drinking hundreds of calories per day – all of which are completely void of nutrition.The caffeine and phosphoric acids found in soda will leach the calcium right out of your bones. The increased urination caused by caffeine will also make it more difficult for your body to have time to absorb the nutrients found in your food before being eliminated.
Artificial flavors, refined sugar and trans fats abound in these devilishly delicious snacks.
WaterYes, water is a nutrient. It is the most important nutrient. In fact, your body is approximately 50 to 55 percent water. Your body uses water 24 hours a day. A by-product of the energy production in your body is heat. Water regulates your body temperature by dissipating that heat. Water also carries nutrients to the cells in your body. Water does not produce energy.Water is an odd macronutrient, since it provides no energy, vitamins, or minerals. Despite this, it is essential. Without water your metabolism and many additional body processes would come to a stop. An average healthy adult’s diet should include all of the macronutrients every day, breaking down as 45 to 65 percent of daily calories from carbohydrates, 20 to 35 percent from fat, 10 to 35 percent from protein, and at least eight to 10 ounce glasses of water. The range of amounts accommodates variables between people, such as gender, age, fitness level, activity level, and lifestyle. Drink at least eight glasses of water a day. Water helps flush fats and toxins out of your system and aids with digestion and weight loss. Staying hydrated is also important to help your muscles perform well so you can avoid cramps while working out. In addition, water helps suppress your appetite and can make you feel full.
Exercise at least five times a week for 30 minutes each session. Adults should exercise 30 minutes a day, four days a week to stay healthy. Choose an aerobic exercise that you enjoy, such as running, cycling, walking, swimming, dancing or skiing, and you will be more likely to stick with your program.
LIKE MOST HEALTH FITNESS ACTIVITIES, RUNNING HAS AN UNFORTUNATE DOWNSIDE; WHICH IS INJURIES. PEOPLE WHO BEGIN A FITNESS PROGRAM SHOULD SEE A PHYSICIAN BEFORE STARTING. RUNNING IS FUN, AND IT HAS A LOT OF HEALTH AND IT IS ESSENTIAL FOR WEIGHT LOSS BUT OF COURSE YOU SHOULD BE AWARE OF THE INJURIES THAT CAN HAPPEN IF YOU DO NOT RUN CORRECTLY. Micheli Lyle, Healthy Runner’s Handbook
Playing sports is more useful than doing exercise because taking exercise only requires at least one hour a day, patience and only helps you have a healthy life. However, by playing sports, you can learn many precious skills that could help you in more aspects of real life. With children, sports are not only for entertaining but also they are guiders for them because they learn a lot of skills in sports which is maybe considered as life skills.(www.articlesnatch.com)
Lift weights two to three times a week. Use free weights, such as dumbbells, or use weight machines at your local gym or fitness center. Weights help strengthen, build and tone muscles and boost your overall metabolism because muscle burns more calories than fat. In general, it's good to do three sets of 10 to 12 repetitions for each weight exercise you do.
Once you have achieved a desired Monitoring your weight will help you stop weight gain from occurring by creating the awareness. You may not always feel a difference in how your clothes fit. To ensure you are eating healthy, keep an accurate food journal. Write down everything you eat or drink. Be honest and accurate, otherwise the journal is not as helpful. The food journal will help you realize when higher calorie foods are being included more frequently then they should.(www.webmd.com)
Unhealthy they higher bad cholesterol.
Unhealthy; it's the artificial sweetners are bad for you-many of them have been shown to cause diseases like cancer. so soda is horrible for you, but take out the sugar and add in carcinogenic artificial sweeteners, combined with the artificial flavors and colors that are in all sodas, and you have a recipe for a Tumor in a can.
It is unhealthy. It actually has more calories than the big mac.
One serving provides nearly a quarter of the sodium a person needs each day. Because pretzels are basically bland, seasoned varieties pump up the flavor, but also the calories, sodium and fat content.
It contains high fructose corn syrup, artificial colors and artificial flavors.Gatorade is made for elite athletes who work out enough to lose electrolytes and need fluid replenishment. It's not meant to be used as a juice The sodium is in it so that the athlete's body will retain water.
when fat comes out, sugar goes in. Either that or artificial flavors and sweeteners.
Thesis Statement The obesity rate in the United States is rising; people are eating more junk food and are not exercising enough which has caused many people to develop diabetes and other harmful diseases. However regular exercise and a healthy diet can help establish a stable level of physical fitness that can help decrease the dangerous side effects of obesity.
What is Physical Fitness? Perform at our peak potential Look better Feel better
What is resistance training? Any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.
It builds muscle strength and tone. Resistance exercise can raise metabolic rate, an important factor in maintaining body weight. It's been shown to build bone. helps lower moderately high blood pressure. Why Do Resistance Exercise?
Types of resistance exercise Olympic lifting Power lifting Weight lifting
Natural Cheetos White Cheddar – 150 cal, 9 g fat, 290 mg sodium. The term “natural” means nothing in the eyes of the FDA. Fritos Originial– 160 caolories, 10 g fat, 160 mg sodium. Fritos Pinch of Salt – 160 calories, 10 g fat, 75 mg sodium. They may be light on sodium, but the still have 90 calories from fat. Salt Calories Fat
CONTINUED… Bugles Original – 160 calories, 9 g fat, 310 mg sodium. Each horn is nearly 50% saturated fat by weight! Tostitos Multigrain – 150 calories, 8 g fat, 135 mg sodium. Half the calories come from vegetable oil -enough to fill out each serving with a full gram of saturated fat
Continued… Be sure to get plenty of activity every day. Physical activity is one of the most important aspects of keeping weight off, so do your best to keep active every day. Include choices from whole grains, fruits, vegetables and lean proteinsources.
“Anyone can achieve fitness, all you need is determination”- Katherine Carpio CONCLUSION
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Class Activity Healthy or unhealthy? Have volunteers measure their body fat percentage.