The document discusses nutrition and exercise recommendations for weight management. It provides information on calorie needs, important vitamins and minerals for athletes, calculating calorie expenditure during different activities, and guidelines for aerobic and muscle-strengthening exercise. The key recommendations are to engage in 150 minutes of moderate or 75 minutes of vigorous activity per week, and to do strength training for all major muscle groups 2 times per week. Maintaining a healthy diet and exercise routine is important for long-term weight control.

1. Shekinah Miller

2.  The a considerable percentage of the body’s
need for calories is determined by physical
activity
 The others come from what the body needs to
perform basic functions and digesting food

3.  The B Complex  Vitamin A, C, and
 Thiamine E
 Riboflavin  Are known to
 Niacin decrease tissue
 B6 damage but do not
seem to add to
 B12 performance
 Folate
 Biotin
 Pantothenic Acid
 All are related to
Energy Production

4.  Female athletes  Calcium is important
potential problems to bone health and
muscle contraction
with Calcium and
 Iron is important to
Iron oxygen transport
 Low body weight  Zinc is lost in sweat
athletes should be and urine after
concerned with exercise and
Calcium, Iron, Zinc, important to immune
health
and Magnesium
 Magnesium is
 Males are typically important to helping
ok the body release
energy

5.  Thereis about
3500 calories in a
pound of fat
 To Lose weight
 Decrease caloric
intake by 250 or 500
calories each day

6.  Measured by  Bowling
 Calories each hour
 130lb: 177
 Weight of person
 205lb: 279
 Running(12
 Cleaning
minute mile)
 130lb: 472  130lb: 148
 205lb: 654  205lb: 233
 Walking (moderate)  Dancing
 130lb: 195  130lb: 177
 205lb: 270  205lb: 245
 Basketball  Weight Lifting
 130lb: 354  130lb: 177or 354
 205lb: 490  205lb: 245 or 490

7.  Tipsfor getting
started
 Dress comfortably and
wear proper foot wear
 Make the time
 Plan it (time and place)
 Start Slowly
 Keep reasonable
expectations for
yourself
 Make it fun
 Track and Celebrate
Your success

8.  The key to successful  Exercise, on the other
weight loss is hand, is a structured
 Developing healthy diet and repetitive form of
and exercise habits physical activity that
 Being active also is an you do on a regular
essential component of basis.
a weight-loss program.
 When you're active, your  Aim for at least 150
body uses calories to minutes a week of
work, helping to burn the
calories you take in with moderate physical
food you eat. activity or 75 minutes a
 Cleaning the week of vigorous
house, making the aerobic activity —
bed, shopping, mowing preferably spread
and gardening are all throughout the week.
forms of physical
activity.

9.  Adults needs at 1hour and 15
least minutes (75
minutes) each
2 and half hours
week
(150 minutes) of
 2 or more days a
physical activity
week, all muscles
every week
 Anequivalent of
 On 2 or more days
a week that work moderate and
all major muscle vigorous activity
groups  2 or more days a
week

10. 5hours (300 2 hours,30 minutes
minutes) (150 minutes)
 Each week of  Each week of
moderate-intensity vigorous-intensity
aerobic activity aerobic activity
 Muscle-strengthening  Muscle-strengthening
activities: activities on
 2 or more days a week  2 or more days a week
that work all major that work all major
muscle groups. muscle groups

11.  Anequivalent mix  A rule of thumb is
of moderate- and that
vigorous-intensity  1 minute of
aerobic activity vigorous-intensity
 Each week of activity is about the
moderate-intensity same as 2 minutes
aerobic activity of moderate-
 muscle-strengthening intensity activity.
activities on 2 or more
days a week that work
all major muscle
groups

12.  Working hard  Examples of
enough to raise your activities that
heart rate and require moderate
break a sweat. effort
 One way to tell is that  Walking Fast
you'll be able to  Doing water aerobics
talk, but not sing the  Riding a bike on level
words to your favorite ground, few hills
song
 Playing doubles tennis
 Pushing a lawn mower

13.  Meansyou're breathing hard and fast, and
your heart rate has gone up quite a bit.
 You won't be able to say more than a few words
without pausing for a breath
 Examples of Vigorous Activity
 Jogging or running
 Swimming laps
 Riding a bike fast or on hills
 Playing singles tennis
 Playing basketball

14.  To gain health benefits
 Strengthening needs to be done to the point
where it's hard for you to do another repetition
without help.
A repetition is one complete movement of an
activity, like lifting a weight or doing a sit-
up.
 Try to do 8—12 repetitions per activity that count
as 1 set.
 Tryto do at least 1 set of muscle-
strengthening activities
 To gain even more benefits, do 2 or 3 sets.

15.  Can do at home or
the gym
 Examples
 Lift weights
 Work with resistance
bands
 Do exercises that use
your body weight for
resistance
 Push ups, Sit ups
 Heavy gardening
 Digging, shoveling
 Yoga/plyometric

17.  Cardio/Aerobic  Strength Training
training  Increases muscle
 Primary way to lose size, which can
body fat cause weight to
 Burns more calories increase
per hour  Helps with toning
the body
 Helpfulin
increasing heart
health

18.  So keep up
exercising and
healthy diet habits
 The only way to
keep weight off is
to continue
activities that help
you lose weight
 Stay Motivated!

19.  http://www.nutris  https://www.supe
trategy.com/activi rtracker.usda.gov/
tylist4.htm default.aspx
 www.startwalkingn
ow.org
 http://www.cdc.g
ov/physicalactivity
/index.html