Breakfast at Mcdonalds between 700-1300 caloriesLunch at subway- Well, maybe if you get a 6″ whole-grain sandwich with vegetables or a salad. But according to Subway, the most popular Subway item in the world is the toasted steak and cheese sandwich. This will give you a very generous 400 calories per 6″ section. Don’t forget the chips and soda (an extra 300 calories!),Dinner-Carls Junior The six-dollar burger with a large Coke and a side of fries will round out my day with an additional 1,200 calories
Health problemsSocial Problems
Baseline activity: Refers to the light-intensity activities of daily life, such as standing, walking slowly, and lifting lightweight objects.
- Water weight and muscle (glycogen)
Guidelines for teens suggest at least 3 days a week, but you can lift up to 6 days a week. It’s good to take a day to rest.When it becomes an addiction and is consuming your life is when exercise can be bad. Anything that becomes all consuming can be bad. Running is a very beneficial form of exercise. It is important to have good running form and to include other types of exercises.Cardiovascular exercise is an excellent way to lose weight. Aerobic exercise in which it gets your heart rate up and can help burn more calories. To be honest, exercise is hard. It hurts. But the more you do it, the easier it will become. Make a goal to do it every so often.Exercise is an extremely important thing to include in your daily life. Even if you can only find 30 minutes a day to do it. Sometimes waking up early helps, and it will wake you up and get you going.There is no best type of exercise. Depends on what you are trying to do.You need to decide your best time to exercise!
To begin the discussion, establish the fact that energy drinks are not to be classified or confused with SPORTS DRINKS. At this point, to avoid triggering resistance, tell them that you’all be discussing the difference in ingredients, marketing and how and for what each beverage is consumed. (Sports drinks contain electrolytes but the primary ingredient in E.D. is caffeine.) Marketing tactics are different (reputable athletes like Michael Jordan promote sports drinks compared to Rick Thorne with Monster energy Drink). They are consumed differently (rehydration from sports drinks, “slamming”, “chugging”, “pounding” of energy drinks for the purpose of getting a “legal high”.
Calories a quantity of food capable of producing such an amount of energy. Girls= 1800-2400 calories depending on activity level Boys= 2000- 3200 calories depending on activity level
The average American eats 4000 calories per day!
Obesity Percent of adults age 20 years and over who are obese: 33.9% Percent of adults age 20 years and over who are overweight (and not obese): 34.4% Percent of adolescents age 12-19 years who are obese: 18.1% Percent of children age 6-11 years who are obese: 19.6% Percent of children age 2-5 years who are obese: 10.4%
Obesity Trends* Among U.S. AdultsBRFSS, 2010 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%
Desirable Weight It is the weight that is healthful for a person Factors influencing weight: Age Height Gender Body Frame Basal Metabolic rate Percent muscle tissue Activity level
Factors: Body Frame The approximate weight and density of the bone structure Small, medium or large can be determined by measuring the wrist > 5 ½ in = small frame 5 ½- 6 ¼ = medium frame < 6 3/8 = large frame
Factors: Basal Metabolic Rate(BMR) The number of calories the body uses at rest Calorie: a unit of energy produced by food and used by the body Essential Body Fat: the amount of body fat needed for optimal health
Factors: Percent MuscleTissue Muscle tissue burns more calories at rest, then any other type of tissue. Exercising can increase muscle tissue
Factors: Activity LevelLevels of Range of Moderate- Summary of CommentPhysical Intensity Minutes a Overall HealthActivity Week BenefitsInactive No activity beyond None Being inactive is unhealthy baselineLow Activity beyond Some Low levels of activity are baseline but fewer clearly preferable to an than 150 minutes a inactive lifestyle weekMedium 150 minutes to 300 Substantial Activity at the high end of this minutes a week range has additional and more extensive health benefits than activity at the low endHigh More than 300 Additional Current science does not minutes a week allow researchers to identify an upper limit of activity above which there are no additional health benefits
Body weight indicators Healthful body fat for teen male= 11-17% Healthful body fat for teen females= 16-24% Tests: Skinfolds Underwater weighting Pinch fold of skin on the upper arm and then estimate the thickness. If it is more than 1 inch in thickness you have excess body fat
Body Weight Indicators BMI- Body mass index: Can be calculated by online calculators, determined by charts or using mathematical formulas BMI <18 = Underweight 18.9-24.9 = Normal and Healthy 25-29.9 = overweight >30 = obese Problems with this method?
Weight Management A diet and exercise plan to maintain or attain a desirable weight and body composition Weight management plan: based on caloric intake and calorie expenditure• Caloric Intake: Number of calories a person consumes from food and beverage• Caloric expenditure: number of calories a person uses for basal metabolism, digestion and physical activity
Weight Management 1 lb. = 3500 Calories To gain 1 lb. you must over a period of a week take in 3500 more calories than are expended To lose 1 lb., caloric intake, over a period of time, must be less than 3500 less than caloric expenditure
Weight loss strategies Fad Diets: is a quick weight-loss strategy that is popular for a short time. You lose weight and gain it back when resume regular eating habits. Liquid Diets: is a diet in which beverages are substituted for some or all meals. These are dangerous
Weight loss strategies OTC pills: diet pills purchased in drugstores, grocery stores and health food stores. These can be dangerous, addictive and ineffective Laxatives and Diuretics: Laxatives: drug that helps a person have a bowel movement. Diuretic: product that increase the amount of urine excreted. Only losing fluids not weight, calories are still used in the body and stored as fat.
Best Weight ManagementStrategy Eating habits and exercise! The best and most consistent way to lose weight is to each a healthy well balanced diet and to exercise. Eating breakfast, lunch, and dinner are important. Some people may eat up to 6 smaller, high grade meals a day! The best way to maintain current weight is to eat a healthy well balanced diet and to exercise. You may see no results at first, but stick it out and you will begin to see results. Personal experience.
Key Guidelines forAdolescents Should engage in 60 minutes or more of physical activity daily Aerobic- most of the 60 or more minutes a day should be either moderate or vigorous intensity aerobic physical activity Muscle strengthening- as part of the 60 minutes of physical activity, muscle strengthening physical activity should be included on at least 3 days of the week. Bone strengthening- as part of the 60 minutes of physical activity, bone strengthening activity should be included on at least 3 days of the week.
Aspects of Physical Fitness 1. Muscular Strength 2. Muscular Endurance 3. Cardiovascular Endurance 4. Flexibility 5. Body Composition
1. Muscular Strength Muscular strength is the ability of the muscle to exert force during an activity The key to making your muscles stronger is working them against resistance Types of resistance? If you want to gain muscle strength, try exercises such as lifting weights
2. Muscular endurance•Muscular enduranceis the ability of themuscle to continue toperform withoutfatigue• To improve yourmuscle endurance, trycardio respiratoryactivities such aswalking, jogging,bicycling, or dancing.•Less weight morereps.
PHYSICAL FITNESS MUSCULAR STRENGTH AND ENDURANCEStrength Training: Benefits: Maximum muscle tension Maintain or increase with minimal repetitions bone mass (3-5) Reduce body fatEndurance Training: Reduce blood pressure Lighter weight with more repetitions (8-12) Control your blood glucose
3. Cardiovascular endurance Cardiovascular endurance is the ability of the bodys circulatory and respiratory systems to supply fuel during sustained physical activity To improve your cardiovascular endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. The activity you choose does not have to be strenuous to improve your cardiorespiratory endurance.
PHYSICAL FITNESS CARDIOVASCULAR ENDURANCECardiovascular Benefits: Endurance- the ability Decrease in heart rate of the heart to provide oxygen to muscles Better blood flow and during physical activity distribution for a prolonged period of Lowered blood pressure time. Improves the heart’s ability to pump blood throughout the body (bike, run, walk, swim, sports) Increased energy
4. flexibility Flexibility is the range of motion around a joint Good flexibility in the joints can help prevent injuries through all stages of life If you want to improve your flexibility, try activities that lengthen the muscles such as swimming or a basic stretching program.
PHYSICAL FITNESS FLEXABILITYTypes of Stretches: Benefits: Dynamic Injury prevention Ballistic: rapidly stretching Increase power the muscle with a Improve coordination bouncing movement. (can cause injury) Increase range of motion Static: stretching muscle to Increased circulation of a point where a pull is felt blood and holding the stretch for 15-30 sec. Increased energy levels
5. Body Composition Body composition refers to the relative amount of muscle, fat, bone, and other vital parts of the body Fat Vs. Lean Mass (muscle, bone, tendons, and ligaments). Bathroom scale does not assess how much body weight is fat and how much is lean mass Body composition is important to consider for health and managing your weight!
PHYSICAL FITNESS BODY COMPOSITION Body composition refers to the amount of relative fat to muscle you have in your body (body fat %) Why is it important to understand your own body composition? Video http://www.nbc.com/news-sports/today- show/skinny-fat-masks-obesity
Questions related toexercise: How often should you weight lift? Is it bad to exercise too much? Does running hurt as much as it helps? What is the best type of exercise to lose weight? How to make exercise easier and more efficient? How to exercise on a busy schedule? What’s the best type of exercise? What is the best time to exercise?
Gaining Body Weight Set a reasonable goal within a certain time period. The greatest gain will be made in the first three months. In untrained young men, it can be approximately 3 pounds per month In well-trained athletes and women, the gains will be much less. An individual on a weight-gain program should follow the same dietary principles advocated for those who are maintaining or even trying to lose body weight. The only major difference will be that greater amounts of foods will be consumed to gain weight.
Gaining Body Weight Increase your calorie intake. To add a pound of muscle a week you need to increase your caloric intake by approximately 400 calories. Start a strength training exercise program. Be aware of misleading information concerning dietary supplements that promise to effectively increase the amount of lean muscle mass. Most advertised claims are speculative, very little controlled research may have been done.
Time Out: Protein and Muscle Find foods that are low in fat, high in protein.
Time Out: Protein Shakes Most Americans consume the necessary amount of protein needed in order to gain muscle, but when lacking in protein, protein shakes may be necessary. Many people drink protein shakes for energy before a workout, but that is not their primary purpose. Protein shakes are primarily to help the body build muscle and restore itself after exertion. For energy prior to or following exertion, carbohydrates and water are far better. It’s the carbohydrates in protein shakes, in fact, that provide the energy boost many people associate with drinking them.
Time Out: Steroids Anabolic steroids does not in itself bring about any significant improvements in strengthen, aerobic endurance, lean body mass, or body weight (American College of Sports Medicine). There is no conclusive scientific evidence that extremely large doses of anabolic-androgenic steroids either aid or hinder athletic performance. The prolonged use of oral anabolic-androgenic steroids has resulted in liver disorders in some persons. The administration of steroids to male humans may result in a decrease in testicular size and function and a decrease in sperm production.
Time out: Protein and Muscle Many people assume that protein is the important food for increasing muscle mass, but total energy intake, primarily from carbohydrate, is what allows the body to train and to bring about the increased gain in muscle size.
Life Long Nutrition Life long nutrition requires us all to actively engage in healthy eating habits and engaging in physical activity. Knowing how to manage our weight allows us to engage in life long nutrition as well. We will develop skills and habits that will help us in our life long nutrition (food labeling, food guide pyramid).