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
COMPONENTS OF FITNESS
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
Carbohydrates Fat Protein MACRONUTRIENTS
Micronutrients Vitamins Minerals
Helps strengthen bones
Lowers rick of stroke,
High Blood Pressure,
Several types of Cancer
B E N E F I T S…
Easier to control body weight
More energy and strength
Keep your bones strong
Improve brain function
Prevents or reduce back pain
Sick less often
The most important one…You’ll enjoy
life more! …FROM PHYSICAL FITNESS
What causes people to become overweight/obese? Physical Inactivity Overeating/ Malnutrition Genes & family history Health conditions Medicines Lack of sleep
Diabetes Hyperlipidemia Blood circulating diseases Skin Disease Joint problems Side effects of Obesity
Breast Cancer Mental stress Liver disease Female Infertility
OBISITY leads to DEPRESSION LOW SELF ESTEEM
5 STEPS TO B E C O M I N G FIT
FIGHT OFF DISEASE
IMPROVE YOUR METABOLISM
HEALTHY FOOD MAKES A BIG DIFFERENCE
V E G E T A B L E S
LOW FAT DAIRY FOOD
EVERY 3 HOURS
Carbohydrates Protein Fat Water Vitamins Minerals Nutrients
Sample Diet SAMPLE DIET 1200 calorie diet sample Day 1
Breakfast: Small Bowl breakfast cereal with skimmed milk - 180 calories Fruit Juice unsweetened - 60 cals Lunch: 1 whole wheat turkey breast sandwich - 130 cals 1 Orange - 23 calories Snack: Non fat yogurt small pot - 50 cals Fruit - 40 calories Dinner: Vegetable Curry with Fried Rice "Take away meal" - 700 calories Total calories = 1180 Calorie Diet (www.weightlossforall.com)
STAY AWAY FROM…
C H I P S
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
C O F F E E
FAST I FOOD
Y W H … N O T ? ADDICTIVE DEHYDRATE PACKED WITH CALORIES BONE WEAKENING
S U G A R Y
DRINK, DRINK, DRINK!
FLUSHES FATS AND TOXICS
HYDRATES THE BODY
AIDS WITH DIGESTION
HELPS ACHIEVE WEIGHT LOSS
RUNNING EVERYONE CAN DO IT CAN BE DONE ALMOST EVERYWHERE AT ANY TIME INEXPENSIVE
S P O R T S LOWER RISK OF ILLNESS FUN YET BENEFICIAL HEALTHY LIFE FIT BODY
PHYSICAL ACTIVITY ANY TYPE OF RIGID PHYSICAL ACTIVITY WILL HELP LOSE THOSE EXTRA POUNDS ALONG WITH A HEALTHY DIET, OF COURSE.
WEIGHT LIFTING BUILDS AND TONES MUSCLES MUSCULAR STRENGHT MUSCULAR ENDURANCE
Do not skip meals. Eat a variety of foods to get all the nutrients you need. How to keep weight off
Skipping meals can also cause overeating later in the day.
Weigh yourself once a week.
Skipping meals can slow your metabolism down.
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
Citations BellaOnline. N.p., n.d. Web. 12 May 2010. <http://www.bellaonline.com/ articles/art6628.asp>. BellaOnline. N.p., n.d. Web. 12 May 2010. <http://www.bellaonline.com/ articles/art6628.asp>. Benfer, Amy. "Fat kids, silent parents." Beta. N.p., 25 Mar. 2002. Web. 12 May 2010. <http://www.salon.com/life/feature/2002/03/25/fat_kids>. "Components of Physical Fitness." Education.com. N.p., n.d. Web. 11 May 2010. <http://www.education.com/reference/article/Ref_Physical_Everyone/>. Cunningham, Laurie. "The world's 10 fattest countries." Globalpost. N.p., n.d. Web. 25 May 2009.
"Eat Healthy." Mama's health. N.p., n.d. Web. 12 May 2010. <http://www.mamashealth.com/nutrition/>. EMedicine Health. N.p., n.d. Web. 12 May 2010.<http://www.emedicinehealth.com/strength_training/ article_em.htm#Resistance%20Training%20Introduction>. Favor, Lesli J. Weighing In. Ed. Deborah Grahame. 2005. New York: Michelle Bisson, 2008. Print. Science Daily. N.p., n.d. Web. 12 May 2010. <http://www.sciencedaily.com/ releases/2010/05/100511192250.htm>. Shryer, Donna. Peak Performance. Ed. David Young Wolff. New York: Michelle Bisson, 2005. Print.
"Fitness Components." Student Resource Center - College Edition. N.p., n.d. Web. 11 May 2010. <http://www.exrx.net/ExInfo/FitnessComponents.html>. Gershoff, Stanley. Total Nutrition. New York: n.p., 1990. Print. Goldbeck, Nikki, and David Goldbeck. The Dieter's Companion. 1975. New York: McGraw-Hill Company, 1975. Print. Greenwald, Matt. Secrets of Smart Running. 3rd ed. New York: Open Road Publishing, 2002. Print.
"Healthy recipes." HelpGuide.org. N.p., n.d. Web. 11 May 2010. <http://www.helpguide.org/life/healthy_recipes.htm>. Life Clinic. N.p., n.d. Web. 12 May 2010. <http://www.lifeclinic.com/focus/ nutrition/fitness-benefits.asp>. The lifeco. N.p., n.d. Web. 12 May 2010. <http://www.thelifeco.com/ healthy-weight-loss.aspx>. Mayo Clinic. N.p., n.d. Web. 12 May 2010. <http://www.mayoclinic.com/health/ childhood-obesity/DS00698/DSECTION=causes>. Sarnatato, Barbara Russi. "Exercise to lose weight." WebMD. Ed. Louise Chang. N.p., n.d. Web. 4 Dec. 2008.
Micheli, Lyle J. Healthy Runner's Handbook. Illus. Keith Blomberg and Jennifer Delmotte. Ed. Kirby Mittelmeir, et al. 1996. N.p.: n.p., 1996. Print. Natural Physiques. N.p., n.d. Web. 12 May 2010. <http://www.naturalphysiques.com/faq/432.html>. NHLBI. N.p., n.d. Web. 12 May 2010. <http://www.nhlbi.nih.gov/health/prof/ heart/index.htm>. Pagano, Joan. Strenght Training. Ed. Jennifer Jones, Sara Robin, and Marianne Markham. New York: Mary Claire Jerram, 2005. Print. Plummer, Jim. "Functional Fitness Facts." Funcional Fitness Facts. N.p., n.d. Web. 12 May 2010. <http://www.functional-fitness-facts.com/>.
Shryer, Donna. Peak Performance. Ed. David Young Wolff. New York: Michelle Bisson, 2005. Print. Stone, Ken. "iMovie09." iMovie 2009 (Apr. 27, 2009): n. pag. Altbib. Web. 11 May 2010. <http://www.kenstone.net/fcp_homepage/imovie_09_stone.html>. Wren, PJ. "Fun Fitness Fusion." Alive (Apr. 2010): n. pag. Facts For Learning. Web. 11 May 2010. <http://www.alive.com/ 7665a20a2.php?current_topic=34>.
Class Activity Healthy or unhealthy? Have volunteers measure their body fat percentage.