PowerPoint Overview PowerPoint- introduction to Physical Fitness Review application Class Activity Conclusion
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 hazardous 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? It enables us to perform at our peak potential. 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)
There are many benefits from physical fitness:
Powerful exercise strengthens the heart as a pump; making it a larger, more efficient muscle
Reduces the risk of heart disease, heart attacks, and strokes.
Strengthens muscles, increases flexibility, and helps strengthen bones, which can then prevent bone-thinning conditions such as osteoporosis.
Why is it important to be physically fit? You are more likely to live longer Regular exercise reduces the risks of: Stroke Heart Disease High Blood Pressure High Cholesterol Diabetes Several types of Cancer (http://www.functional-fitness-facts.com)
Continued… You’ll more easily control your body weight You’ll have more energy and strength You will keep your bones strong You will improve brain function while at the same time preventing dementia You will prevent or reduce back pain You will get sick less often The most important one…You’ll enjoy life more! (http://www.functional-fitness-facts.com)
Essential information The object of any program of physical fitness is to maximize an individual's health, strength, endurance. These ends can only be realized through conscientious regulation of exercise, rest, diet, and periodic medical examinations. Exercise should be regular and vigorous, but be sure to begin slowly and only gradually increasedthe strenuousness of the workouts. Popular exercise methods include jogging, cycling, and the use of body-building machines.
Continued… It is more important that your periods of sleep be regular and restful than fulfill a pre-determined number of hours A properly balanced diet in proteins, carbohydrates, vitamins, and minerals is essential.
Continued… Complete and regular physical examinations should be the basis of any program of physical development. Tobacco smoking, as well as alcohol and drug consumption, iscounterproductiveto any physical fitness program. www.answers.com
What causes people to become overweight/obese? Physical Inactivity Overeating/ Malnutrition Genes & family history Health conditions Medicines Lack of sleep (http://www.nhlbi.nih.gov/)
Side effects of Obesity Diabetes Hyperlipidemia Blood Circulation diseases Skin Disease Joint problems (http://www.ecureme.com)
Obesity brings depression
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.
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.
Becoming fit You Don't Have To Be A Star Athlete To Get Fit Keep It Fun, Flexible, and Varied Convenience Counts, Patience is Everything (http://www.lifeclinic.com/focus/nutrition/fitnessview.asp?artId=1785)
The three Faces of excersice Whatever your choice of exercise, your fitness plan needs to have three components. That's because all exercise and movement is not the same. Here are the three types of activity you need to include:
Muscle strength and endurance
Exercises Walking Interval Training Squats Lunges Push-ups Abdominal Crunches Bent over Row
Setting fitness goals Set your sights on short-term as well as long-term goals. With short term-goals you will be less likely to push yourself too hard or too long. Discuss your program and goals with family or friends. Their encouragement provides important support that can help keep you going. Favor, Lesli
Sample Exercise Program (www.lifeclinic.com)
Eating healthy can be achieved by learning some nutrition basics and incorporating them in a way that works best for you.
You will have more energy You will feel great It will improve your metabolism To achieve a healthy body you will need to eat healthy and change your lifestyle completely. (http://www.helpguide.org)
What is healthy? Healthy foods give energy and the nutrients the body needs. Whole grain Lean meats Beans (rich in protein) Fruits Milk/ daily products Vegetables
Nutrients Intake A balanced diet provides a healthy, moderately active person with all the essential nutrients needed, making supplements unnecessary Dedicated athletes sometimes need to tweak their diet, increasing their intake of certain essential nutrients and adding supplements. Shryer, Peak Performace
Nutrients Carbohydrates Protein Fat Water Vitamins Minerals Shryer, Peak Performance
Protein Meats Fish Poultry Eggs Milk and cheese Died beans (legumes) Nuts and nut butters Wheat germ Goldbeck, The Dieter’s Companion
Essential Nutrients Essential nutrients fall into two categories: Macronutrients (energy-yielding nutrients)- your body needs macronutrients in larger quantities Carbohydrates Fat Protein Water Shryer, Peak Performance
Macronutrients These provide every cell in your body with energy. To get energy, the body turns first to carbohydrates, then to fat, and then to protein Shryer, Peak Performance
Micronutrients Micronutrients- micronutrients are required in smaller quantities. Vitamins minerals Their necessary amount is small but their power is huge. They keep the body regulated and functioning properly. Shryer, Peak Performance
Calories A calorie is a unit of a measurement for energy, just like a yard or mile is a unit of measurement for distance. Calories are used to calculate the amount of energy provided by a carbohydrate, fat, or protein. Goldbeck, The Dieter’s Companion
Water 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 screeching halt. Shryer, Peak Performance
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)
What NOT to eat SODA POTATO CHIPS/ FRENCH FRIES DOUGHNUTS COFFEE AND BAKED GOODS LUNCHEON MEATS, HOT DOGS CANNED SOUP
BK Value Meal This is a meal sample with all the nutrition information.
How to keep weight off Do not skip meals. Skipping meals can slow your metabolism down. Skipping meals can also cause overeating later in the day. Weigh yourself once a week. Eat a variety of foods to get all the nutrients you need. (www.webmd.com)
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 protein sources. (www.webmd.com)