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PHYSICAL ACTIVITY

PHYSICAL ACTIVITY. Physical Activity and Your Health. You will learn to: Understand the importance of regular physical activity Examine its effects on the body systems Analyze the relationship between physical activity and disease prevention

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PHYSICAL ACTIVITY

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  1. PHYSICALACTIVITY

  2. Physical Activity and Your Health You will learn to: Understand the importance of regular physical activity Examine its effects on the body systems Analyze the relationship between physical activity and disease prevention Discover ways to incorporate physical activity into your daily life

  3. PHYSICAL ACTIVITY • Physical activity is any form of movement that causes your body to use energy. • Types of Physical Activity include:

  4. Benefits Physical Health Mental/Emotional Health Increases self confidence Gives you a sense of pride in taking care of yourself Reduces mental fatigue Gives you a “can-do” spirit Relaxes you mentally • Makes body stronger • Increases your energy • Strengthens the heart muscle • Helps you breathe more efficiently by breathing larger amounts of air • Help you respond more quickly and improve your reaction time.

  5. Social Benefits • ACTIVITY • Make an advertisement for a physical activity. • Make sure to include its physical, mental, and social benefits. Building self-confidence Opportunity to interact and Cooperate with others Helps you manage stress which can enhance your relationships with others.

  6. Risks of Physical Inactivity • Sedentary lifestyle- a way of life that involves little physical activity • Diabetes-serious disorder that prevents the body from converting food into energy • Cardiovascular disease • Increased risk of osteoporosis • Reduced ability to manage stress

  7. Elements of Fitness • Cardiorespiratory endurance- ability of the heart, lungs, and blood vessels to use and send fuel and oxygen to the body’s tissues during long periods of moderate to vigorous activity. • Muscular strength- amount of force a muscle can exert • Muscle endurance-ability of muscle to perform physical tasks over a period of time without becoming fatigued. • Flexibility-ability to move a body part through full range of motion • Body composition-ratio of body fat to lean body tissue

  8. Finding Target Heart Range • Find your resting heart rate • Subtract your age from 220. If you are 16, you would subtract 220-16 = 204 • Next take 204 – resting hear rate (66) = 138 • Take that number and multiply by 60% • Ex. 138 x .60 = 83; 138 x .85 = 117 • Add your resting heart rate • 83 + 66 = 149; 117 + 66 = 183 • Your target heart range would be 149-183 bpm.

  9. NutritionInfluences of Food • Hunger- an unlearned, inborn response, is a natural physical drive that protects you from starvation. • Appetitie- is a desire, rather than a need, to eat. • Food and Enviroment • Family, friends • Cultural and ethnic backgrounds • Convenience and Cost • Advertising

  10. Cont. Influences of food • •Food and Emotions • ⁻Some eat to fill emotional needs • ·Stressed, depressed, or frustrated

  11. Why CATCH?Obese Children and Adolescents: NHANES Equal or greater than 95% age/sex CDC Growth Charts Sources: Medline, 2006; Ogden et al. JAMA;195:1549-55; Hedley et al. JAMA;291:2847-2850; Ogden et al., 2008; Ogden et al., 2010; Ogden et al., 2012

  12. Obesity Trends* Among U.S. AdultsBRFSS,1990, 1999, 2008 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 1999 1990 2008 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30% Source: CDC Behavioral Risk Factor Surveillance System

  13. NUTRIENTS • Carbohydrates-starches and sugars present in foods. • Preferred source of energy • Simple or Complex • 55 to 60 % of daily calories should come from complex • Fiber-an indigestible complex carbohydrate that is found in the tough, stringy parts of vegetables, fruits, and whole grains.

  14. Proteins • Proteins-nutrients that help build and maintain body cells and tissues. Complete Protein- contain adequate amounts of all nine essential amino acids Ex. Animal products-fish, meat, poultry, eggs, milk, cheese, and yogurt Incomplete proteins- lack one or more. Ex. Beans, peas, nuts, and whole grains

  15. Fats • Fat-type of lipid that does not dissolve in water. • Saturated Fats- unhealthy fats that can increase risk of heart disease. Found in beef, pork, egg yolks, and dairy foods • Unsaturated fats include olive, canola, soybean, corn, and cottonseed oils. These can actually help reduce the risk of heart disease. • FATS- help transport Vitamins A, D, E, and K in your blood. It is needed for growth and healthy skin. Adds flavor and texture to food and it keeps you fuller longer

  16. Fad Diets and Eating Disorders • Liquid Diets-diet that replaces meals with a liquid formula. • Fasting- to abstain from eating • Diet Pills-work by suppressing your appetite. • Fad diets-weight loss plans that are popular for only a short time. • Eating Disorder-an extreme harmful eating behavior that can cause serious illness or even death.

  17. Eating Disorders Anorexia Nervosa Bulimia Nervosa Disorder in which some form of purging or clearing of the digestive tract follows cycles of overeating Symptoms: distorted body image, unnatural interest in food, someone who vomits or takes laxatives after eating. Health Consequences; • Disorder in which the irrational fear of becoming obese results in severe weight loss from self-imposed starvation. • Symptoms- extremely low caloric intake, obsession with exercise, emotional problems, and unnatural interest in food

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