Nutrition and Exercise

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Nutrition and Exercise

• Eating Well and Wisely
• Exercise to the Fullest

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6 Basic Nutrients

• Protein
• Carbohydrates
• Fats
• Vitamins
• Minerals
• Water

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Protein

• Growth and Repair of body tissues
• Protein has 4 calories per one gram
• Make-up 10 of your diet
• All proteins are made of Amino Acids (provides
  energy)
• 11 can be made by your body (non-essential)
• 9 others are supplied by food (essential amino
  acids)
• Complete Protein - contains all 9 amino acids
• meat, poultry, fish, and milk products
• Incomplete Proteins - contains only some amino
  acids
• legumes, grains, nuts, and seeds

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Carbohydrates (CHOs)

• Instant Energy
• CHO has 4 calories per one gram
• Main source of food energy
• 60 of your diet
• CHOs are divided into three classes
• Simple- sugars such as fructose and lactose
• Complex- starches
• Dietary Fiber

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Three Classes of CHOs

• Simple
• Naturally occur in fruits, vegetable, honey, and
  molasses
• Sugar in your sugar bowl is a simple sugar
  (sucrose)
• Most important sugar is glucose (major energy
  source for cells in your body)
• CHOs must be converted to glucose before it can
  be used as energy

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Three Classes of CHOs(continued)

• Glucose that is not used right away is stored in
  the liver and muscles as a starch-like substance
  called Glycogen
• When more energy is needed, the body converts the
  glycogen back to glucose
• When the body takes in too many carbohydrates
  than it can use or store, the excess is stored as
  body fat
• Complex CHOs
• Starches
• vegetables, potatoes, grains (rice, corn, wheat,
  and oats) and beans
• breads, cereal, and pasta are also made from
  grain
• Complex CHOs are low in fat and rich in vitamins,
  minerals, and fiber
• The body must break down complex into simple
  before it can use them for energy

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Three Classes of CHOs(continued)

• Dietary Fiber
• Complex CHO that does not provide energy
• Provides bulk in large intestine
• Helps to move undigested food through the
  digestive tract, prevents constipation and
  reduces the risk of colon cancer
• Whole grain wheat bran, corn, rice, corn bran,
  and rice bran
• Fruits and vegetables are good sources of fiber
• It is recommended that you consume between 20 and
  35 grams of dietary fiber a day

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Fats

• Long term energy
• 9 calories per gram of fat / 30 of your diet
• Fat compounds are also called Lipids
• A fatty substance that does not dissolve in water
• many hormones, including sex hormones are made
  for lipids
• Transportation for fat soluble vitamins
• Fat takes a longer time to digest

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Fats (continued)

• Saturated-Animal fats (LDL- bad)
• no more than 10 of your diet
• saturated fats are often solid at room
  temperature
• butter and lard
• palm oil and coconut oil
• saturated fat has been linked to heart disease,
  cardiovascular disease, and some forms of cancer
• Unsaturated - Plant source (HDL- good)
• vegetable oils and fish oils

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Fats (continued)

• Unsaturated fats - Plant source (HDL) mainly
  vegetable oils and fish oils
• 2 types Mono- polyunsaturated
• Monounsaturated - These include safflower, sesame
  and sunflower seeds, corn and soybeans, many nuts
  and seeds, and their oils.
• Polyunsaturated - These include canola, olive and
  peanut oils, and avocados.
• Both polyunsaturated and monounsaturated fats
  may help lower your blood cholesterol level when
  you use them in place of saturated fats in your
  diet. But a moderate intake of all types of fat
  is best

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Cholesterol

• Cholesterol is a fat-like substance found in some
  foods of animal origin
• Cholesterol is also produced by the liver
• Production of Vitamin D
• Production of certain sex hormones
• Body makes all the cholesterol it needs
• HDL Cholesterol
• good cholesterol (protects against heart disease)
• LDL Cholesterol
• bad cholesterol causes plaque build-up, clogs
  arteries, restrict the supply of oxygenated blood
  to the heart which can result in a heart attack

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Vitamins

• Help regulate certain chemical reactions in the
  body
• Vitamins D and K are the only vitamins that the
  body can make
• Vitamins do not supply energy
• Fat Soluble Vitamins
• Absorbed, stored, and transported in fat
• A,D,E,and K
• Excess is stored in the liver or skin, and may be
  toxic
• Water Soluble Vitamins
• Dissolve in water and pass easily into the blood
  during digestion
• Body doesnt store them so they need to be
  replenished
• B and C
• Excess is excreted in urine

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Vitamins - Fat Soluble (continued)

• Vitamin A
• Maintains healthy eyes, skin, teeth, bones
• Deficiency - night blindness, impaired growth
• Vitamin D
• Helps build bones and teeth
• Deficiency - Rickets (inadequate growth of bones
  teeth)
• Vitamin E
• Prevents destruction of red blood cells
• Deficiency - red blood cell rupture causing
  anemia
• Vitamin K
• Assists with blood clotting, bone growth
• Deficiency - slow clotting of blood, hemorrhage

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Vitamins - Water Soluble(continued)

• Vitamin C
• Needed for normal development of connective
  tissue
• Helps absorb the mineral iron
• Wound healing
• Deficiency - Scurvy (slow healing of wounds,
  bleeding gums)
• Vitamin B (B1,B2,B3,B6,B12,)
• Assists with conversion of carbohydrates
• Assists with nerve cell function
• Maintenance of normal metabolism
• Necessary for formation of red blood cells
• Deficiencies
• Cheilosis (skin sores on nose and lips)
• Pellagra (soreness on mouth, diarrhea,
  irritability, depression)
• Anemia

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Minerals

• Minerals are divided into two categories
• Macrominerals- needed in large amounts in the
  body
• Microminerals or trace minerals
• Macrominerals
• calcium, chlorine, magnesium, phosphorus,
  potassium sodium, sulfur
• Micromineral
• and trace minerals include chromium, fluorine,
  copper,
• iodine, iron, manganese, zinc

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Minerals (continued)

• Sodium and Chlorine are two minerals that
  regulate fluid balance
• Dissolved salts are called electrolytes
• Ordinary table salt is a major source of sodium
• Too much sodium has been linked to high blood
  pressure, fluid around the heart, kidney
  problems, and irregular heart beat
• Daily sodium intake should be less than 3,000 mg.
• Calcium and Magnesium
• Bone growth and development
• Muscular contractions and relaxation
• Iron
• Helps prevent fatigue
• Helps build red blood cells

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Minerals (continued)

• Potassium
• Helps maintain normal metabolism
• nerve and muscle function
• Zinc
• Needed for digestive enzymes
• healing of wounds
• plays a role in respiration
• Chromium
• necessary for proper blood sugar regulation
• proper insulin activity

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Water

• You need _at_ least 2 quarts or 64 ounces a day.
• Makes up two-thirds of your body
• Keeps levels of other nutrients in balance
• Regulates body temperature
• Transports water soluble vitamins
• Allows for the passage of gases,nutrients, and
  wastes
• check the color of urine to find out it you are
  drinking enough water (dark urine means you need
  to increase your water intake)
• A state of dehydration may occur if you lose more
  water than you take in.
• dehydration may occur as a result of heavy
  physical activity, vomiting, diarrhea, or fever

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Calories

• Calories is defined as the amount of energy you
  obtain from food
• One pound 3,500 calories
• Eating 500 fewer calories per day will result in
  the loss of 1 pound of body fat per week
• Males 2,000-2,800
• Females 1,800-2,400

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Food Intolerance

• A negative reaction to a food or part of food
  caused by a metabolic problem
• Milk, wheat, additives
• Some are hereditary- inability to digest lactose
  (milk sugar)

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Hunger vs Appetite

• Hunger- the bodys physical response to the need
  for food
• A feeling you are born with
• Symptoms weakness, hunger pains, dizziness,
  nausea, loss of concentration
• Appetite- the desire to eat based on the pleasure
  derived from eating
• Factors taste, texture, or aroma of the food
• Satiety- feeling of fullness

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Dietary Guidelines for Americans

• Eat a variety of foods
• Maintain a healthy weight
• Choose a diet low in fat, saturated fat, and
  cholesterol.
• Eat plenty of fruits, vegetables, and grain
  products.
• Use sugar in moderation
• Use salt and other forms of sodium in moderation
• Drink alcohol in moderation
• 90 percent of people who diet gain it back within
  1 year

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Food Guide Pyramid (NEW)
1. Orange Grains 2. Green Vegetables 3. Red
Fruit 4. Yellow Fats and oils 5. Blue Milk and
dairy 6. Purple Meats, beans, fish, and nuts
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DAILY RECOMMENDATIONS14-18 year olds

• GRAIN/BREAD 6-8 ounces
• VEGETABLE 2.5-3 cups
• FRUIT 2 cups
• OILS 5-6 teaspoons
• MILK/YOGURT/CHEESE 3 cups
• MEAT/BEAN 5-6 ounces

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Food pyramid
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Vegetarianism4 of Americans

• Lacto-ovo
• Dairy (lacto) and eggs (ovo) in addition to plant
  sources
• Lacto
• Dairy foods and plant sources
• Ovo
• Eggs and plant sources
• Fortified milk and soy cheese are substituted for
  dairy
• Vegan- No meat or dairy
• Plant sources only
• Fortified soy milk and cheese substituted

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Nutrition Label
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Food Labels

• Light/Lite- calories have been reduced by at
  least 1/3 or the fat/sodium has been reduced by
  50
• Less- the food contains 25 less of a nutrient or
  of calories than the comparable food product
• Free- food contains 0 or an insignificant amount
• More- food contains 10 more of the Daily Value
  for vitamin/mineral/protein/or fiber
• High, Rich, or Excellent Source Of- 20 or more
  of the Daily Value for
• vitamin/mineral/protein/or fiber
• Lean- meat, poultry, fish has less than 10 grams
  of total fat, less than 4 gram of saturated fat,
  and less than 95 mg. of cholesterol

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Minimize Risk of Foodborne Illness

• Clean
• Separate
• Cook
• Chill

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Health Problems Related to Diet

• Short Term Effects
• Fatigue
• Bad Mood
• Depression
• Lack of Sleep

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Health Problems Related to Diet

• Long Term Effects
• Obesity
• Heart Disease/Stroke/High Blood Pressure
• Adult-Onset Diabetes
• Cirrhosis of Liver
• Tooth Decay
• Dietary Deficiency Diseases

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Why diets dont work

• Reduce your Basal Metabolic Rate
• Many people cannot go long term on the
  restrictive eating plan
• They are like people who try to stop smoking
  crabby and irritable
• Lower self-esteem

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Basal Metabolic Rate (BMR)

• Amount of energy it takes to keep your body
  functioning normal when at rest
• Differs with age, sex, and body type
• On average, you burn about 1000 calories at rest.

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Body Mass Index
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Body Mass Index
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WEIGHT

• Overweight
• A person is heavier that the standard weight
  range for his/her height
• Obesity
• Having an excess amount of body fat
• Athletes may be overweight because of excess
  muscle rather than fat
• Underweight
• A person is less than the standard weight range
  for his/her height

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Eating Disorders

• Anorexia
• Constant dieting to little eating to no eating
• Affects CNS-Depression-Death
• Bulimia
• Binges on food, then purging
• Teeth, Heart Muscle, Glands
• Binge Eating
• Loss of control over eating behavior and the
  consumption of excess amounts of food within a
  short period of time

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Anorexia Nervosa

• Anorexia 1 of teenage girls
• Not eating to the point where weight is 15 below
  ideal body weight.
• Obsessive fear of becoming overweight.
• Inaccurate perception that one is overweight.
• The use of compulsive rituals to lose weight.
• 90 of the anorexia cases involve women.
• Appears to run in families.
• Reasons include peer and societal pressure to be
  thin, fear of sexuality, and family conflicts.

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Anorexia Nervosa

• Anorexia Symptoms
• Eliminate foods from their diet skip meals
  exercise obsessively they begin to feel fat.
• Menstrual periods may stop.
• Brittle nails and hair, constipation, anemia,
  swollen joints, feeling cold all the time, sores
  that do not heal, difficulty in thinking and
  concentrating.
• Over a ten year period, women can die having one
  of the following complications
• Infections of the body
• Mineral loss
• Heart rhythm disturbances
• Suicide

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Bulimia

• Bulimia
• Binge and Purge eating disorder.
• Binge Rapid consumption of large quantities of
  food.
• Purge Self-induced vomiting and/or overuse of
  laxatives.
• Usually begins in early or middle adolescence.
• Studies show that it can be from a chemical
  malfunction in the brain and possibly from birth
• Affects predominantly young females.
• Statistics range from 4.5 to 18 are affected by
  bulimia.
• Bulimia is more common among women than anorexia
  nervosa.

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Bulimia

• Bulimia Symptoms
• Depression after a binge-purge episode.
• Physical Effects
• Fatigue/Weakness
• Constipation/Bloating
• Swollen salivary glands
• Erosion of tooth enamel.
• Sore throat (from stomach acids by repeated
  vomiting).
• Dehydration
• Loss of potassium.
• Tearing of the esophagus (caused by vomiting).
• Overuse of laxatives cause dangerous loss of
  fluid/minerals.

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Anorexia Nervosa/Bulimia

• Treatment Options
• Success rate is good if it is detected early on
  in life.
• Hospitalization may be recommended if body weight
  drops below 30 below the ideal weight.
• Cognitive Therapy
• convince people that their view of being
  overweight is incorrect.
• Behavioral Therapy
• Develop a contract for the patient to gain weight
  in exchange for certain rewards.
• Family Therapy Help families to understand the
  illness.

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Binge Eating

• Most people with binge eating disorder are
  overweight
• Common Symptoms
• Eating large amounts of food, even when not
  physically hungry
• Eating until uncomfortably full
• Eating alone out of embarrassment at the quantity
  of food being eaten
• Feelings of disgust, depression, or guilt after
  eating
• Complications
• Diabetes
• High blood pressure
• High cholesterol
• Heart disease

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Aerobic vs Anaerobic

• Aerobic uses oxygen
• Uses big muscles, maintained continuously for
  long periods of time (10 min 3xs or 20-30 min
  1x)
• walking, running, rowing, cross country skiing,
  aerobic classes
• Anaerobic does not use oxygen
• Short term, concentrated muscle group
• Weight training, football, wrestling, golf

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Exercise

• Find one you enjoy
• Warm up
• Stretch
• Workout
• Cool down
• Stretch
• Stretching prevents injury and soreness

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Elements of Fitness

• Cardiorespiratory Endurance - the ability of the
  heart, lungs, and blood vessels to utilize and
  send fuel and oxygen to the bodys tissues during
  long periods of moderate-vigorous activity
• Muscular Strength the amount of force a muscle
  can exert
• Muscular Endurance the ability of the muscles
  to perform physical tasks over a period of time
  without being fatigued
• Flexibility the ability to move a body part
  through a full range of motion
• Body Composition the ratio of body fat to lean
  body tissue, including muscle, bone, water, and
  connective tissue such as ligaments, cartilage,
  and tendons

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Principles of a WorkoutF.I.T.T.

• Frequency- how often you do the activity each
  week
• Intensity- how hard you work at the activity per
  session
• Time/duration- how much time you devote to a
  session
• Type- which activities you select

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Types of Resistance Exercise

• Isometric
• Uses muscle tension to improve muscular strength
  with little or no movement of the body part
• Push against wall or an immovable object
• Isotonic
• Combines muscle contraction and repeated movement
• Push-ups, pull-ups, sit-ups, using dumbbells
• Isokinetic
• Resistance is moved through an entire range of
  motion at a controlled rate of speed
• Stationary bike, treadmill, cable machines

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Target Heart Rate

• Maximum Target Heart Rate - exercising above this
  rate can result in injury
• Target Heart Range keep your target heart
  within this range to safely build
  cardiorespiratory endurance- 70-85
• Minimum Target Heart Rate exercising below this
  rate will not build cardiorespiratory endurance
• Take pulse for 6 seconds and multiply by 10
• 220 age maximum heart rate
• Subtract your resting heart rate from maximum
  heart rate
• Multiply the number you arrived at in step 3 by
  70 and again by 85, round to nearest whole
  number
• Add your resting heart rate to the s you
  arrived at in step 4
• The results are your target heart range

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Benefits of Exercise

• Burns fat and calories
• Increases BMR
• Sleep Better
• Lowers Cholesterol
• Raises Self-Esteem
• Reduces Depression
• Slower heart rate

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Benefits of Exercise - Continued

• Lowers heart disease risk
• Lowers risk of certain cancers
• Metabolize sugars better
• Increase Oxygen flow

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Training at Peak Performance

• Nutrition/ Hydration
• Adequate Rest
• Avoid Harmful Substances
• Tobacco, alcohol, steroid,
• some supplements

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Safety

• Health Screening
• Personal Safety
• Using Proper Equipment

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Physical Activity Injuries

• Weather Related
• Heat Related
• Over exertion- overworking the body
• Heat cramps- muscle spasms that result from loss
  of large amounts of salt and water
• Heat stroke- body loses ability to rid itself of
  excessive heat through perspiration
• Cold Related
• Frostbite- body tissues become frozen
• Hypothermia- body temp. dangerously low

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Minor Injuries

• Muscle cramp
• Spasm or sudden tightening of a muscle
• Strain
• Damage to a muscle or tendon
• Sprain
• Injury to ligament surrounding a joint

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Major Injuries

• Rest
• Ice
• Compression
• Elevation
• Fracture/Dislocation, Tendonitis, Concussion