Skill Related

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Lesson 7

• Skill Related
• Fitness Review

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(No Transcript)
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SKILL-RELATED FITNESS The ability to perform
successfully during games and sports also called
performance fitness. Skill-related fitness has
six components agility, balance, coordination,
power, speed, and reaction time. AGILITY The
ability to change and control direction and
position of your body while maintaining a
constant, rapid motion. BALANCE The ability to
control or stabilize your equilibrium while
moving or staying still. COORDINATION The ability
to use your eyes and ears to determine and direct
the smooth movement of your body. SPEED The
ability to move your body or parts of your body
swiftly. POWER The ablitiy to move your body
parts swiftly while at the same time applying the
maximum force of your muscles REACTION TIME The
ability to react or respond quickly to what you
hear, see, or feel
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EXAMPLES OF SKILL-RELATED FITNESS AGILITY Conditio
ning and practice drills in various sports,
shuttle runs, zig-zag runs BALANCE Standing on a
balance board or roller board with one or both
feet as long as possible, walking on a balance
beam, doing a hand or headstand POWER Vertical
jump and the standing long jump REACTION
TIME Yardstick test, starting a running or
swimming race COORDINATION Dribbling and shooting
in basketball, place kicking and punting in
football, dribbling in soccer SPEED 40, 50 or
100 yard dash, 50 yard freestyle swim
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Common Athletic Injuries Sprain An injury to
any joint in the body. Typically involving a
stretch or tear of a supporting ligament of the
joint. Usually classified as 1st, 2nd or 3rd
degree. If left unmanaged, a joint can become
unstable and prone to chronic problems. Strain A
n injury to any muscle or muscle tendon, usually
caused by an over-stretch, over-use, or
over-contraction of a muscle. Also classified as
1st, 2nd or 3rd degree. If left unmanaged, a
muscle or its tendon can become weaker and prone
to chronic problems and decreased flexibility.
Sprains Strains are the most common
injuries. Heat Illness A potential life
threatening predicament of not being able to cool
the body adequately due to extreme environmental
conditions, hydration level, and personal
adaptation to exercise in a hot climate. Usually
classified into levels of heat cramps, heat
exhaustion, and heat stroke.
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Heat Disorders and Prevention Disorders Cause C
linical Features Treatment Prevention and
Diagnosis Heat Cramps Hard work in heat Muscle
twitching and Ingesting large amounts Acclimatize
athlete properly sweating imbalance cramps
usually after midday of water, mild
stretching, Provide large quantities of between
water and spasms in arms, legs, and ice massage
of water increasing intake of electrolytes abd
omen affected muscle calcium, sodium
and potassium slightly Heat
Exhaustion Prolonged sweating Excessive thirst,
dry tongue Bed rest in cool room, IV Supply
adequate water and inadequate replace- and
mouth weight loss fluids is drinking is other
liquids ment of body fluid fatigue weakness
incoor- impaired increase fluid Provide adequate
rest and losses diarrhea, in- dination mental
dullness intake to 6 to 8L/day opportunity for
cooling testinal infection small urine volume
slightly sponge with cool water elevated
body temperature keep record of body high
serum protein and weight keep fluid sodium
reduced swelling balance record
provide semiliquid food until
salination is normal Heat
Stroke Thermoregulatory Abrupt onset, preceded
by Heroic measures to Ensure proper failure
of sudden headache, vertigo, and reduce
temperature acclimatization, onset
fatigue, heavy but not profuse must be taken
proper hydration sweating hot, flushed
skin immediately (e.g. Educate those
supervising pulse rate increases rapidly
sponge cool water activities conducted in
the and may reach 160 to 180 and air fan
over heat respiration increase blood
body, massage Adapt activities to pressure
seldom rises limbs, etc.) remove
environment temperature rises rapidly to
to hospital as soon Screen participants
with 105 or 106 degrees F as possible
past history of heat illness athlete feels
as if he or she for malignant
hyperthermia is burning up diarrhea,
vomiting circulatory collapse may produce
death could lead to permanent
brain damage
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Review Questions

• 1. Which of the following is not a skill related
  fitness component?
• A. Reaction time
• B. Power
• C. Balance
• D. Nutrition
• 2. The most common athletic injuries sustained
  are
• A. Fractures
• B. Heat Illness
• C. Strains and Sprains
• D. Dislocations

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Review Questions

• 3. To prevent heat illnesses
• A. gradually adapt to warm weather
• B. keep hydrated by drinking a lot of water
• C. cool off and take breaks regularly
• D. all of the above

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Lesson 1

• Introduction to Fitness Guidelines of Exercise

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WHAT IS PHYSICAL FITNESS?

• You are physically fit when
• you are able to carry out daily tasks without
  undue fatigue
• you are able to handle emergency situations
• and
• you possess sufficient energy to enjoy
• leisure-time pursuits.

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BENEFITS OF EXERCISE(WHATS IN IT FOR YOU?)

• 1. Improved appearance
• 2. Improved body image
• 3. Feelings of personal control
• 4. More enjoyment of life
• 5. Improved health
• 6. Improved muscular strength
• 7. Improved muscular endurance
• 8. Increased level of energy
• 9. Improved physical performance
• 10. Increased success in your school work or job
• 11. Helps cope with stress
• 12. Sleep better
• 13. Increased life expectancy

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Training Principles

• Overload
• Progression
• Specificity

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The Five Health Components of Fitness Cardiova
scular - (Pacer test) Muscular Strength -
(Paced push ups) Muscular Endurance - (Paced
curls) Flexibility - (Back Saver sit and
reach) Body Composition - (Optional, skin fold,
hydrostatic)
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Benefits of Warming up

• It helps to make you feel like exercising
• It increases your blood supply to muscles and
  joint tissue
• It creates heat in the muscles and joint tissues
  which makes them more flexible and resistant to
  injury

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Benefits of Cooling Down

• It helps to prevent blood from pooling in the
  muscles you are using
• If you do not cool-down less blood will return to
  your heart and you may feel light-headed
• It prevents some muscle soreness from developing
  after exercise

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• WHAT IS GOAL SETTING?
• A Process to Help You Improve Yourself and Feel
  Good About Yourself
• A Method of Motivating People to Work Toward the
  Improvement of Their Lifestyle
• TWO TYPES OF GOALS
• SHORT-TERM GOALS
• Can be achieved in a few days or weeks.
• LONG-TERM GOALS
• May be achieved in a period of time from a
  semester to a year.
• Long-term goals may also be set for a much longer
  period of time.

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Principle of Progression

• The workload must be progressively increased for
  improvement to occur
• Train dont strain
• Know your body and adjust

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GOAL SETTING STEPS 1. Desire 2. Belief in
Yourself 3. Analyze Where You Are Now 4. Set
Realistic Goals 5. Write Your Goals in
Detail 6. List Benefits You Will
Receive 7. Identify Obstacles You May
Face 8. Identify Knowledge You Will
Need 9. Make a Plan of Action 10. Develop Time
Lines 11. Monitor Your Progress 12. Never Give
Up
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Review Questions

• 1. You are physically fit, when you
• A. have energy to participate in physical
  activities
• B. are not overweight
• C. can lift twice your body weight
• D. are at a high risk of health problems
• 2. Which is not a benefit of exercise?
• A. Improved body image
• B. Improved health
• C. Decreases overall level of energy
• D. Increased performance in school

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Review Questions Continued

• 3. The three primary training principles are
• A. overload, progression, specificity
• B. overwork, performing, specificity
• C. overload, progression, sweating
• D. overwork, performing, sweating
• 4. The five (5) health related fitness components
  are?
• A. flexibility, muscular strength, nutrition,
  muscular endurance, and body composition
• B. nutrition, agility, power, body composition,
  and flexibility
• C. cardiovascular fitness, reaction time,
  balance, body composition, and flexibility
• D. cardiovascular fitness, muscular strength,
  muscular endurance, body composition, and
  flexibility

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Review Questions Continued

• 5. Warming-up before and cooling down after
  exercise, is not important.
• True or False?
• 6. When participating in any type of fitness
  program it is a good idea to set goals for
  yourself because
• A. goals determine your current fitness level.
• B. goals allow you to reach your target heart
  rate zone.
• C. goals help you improve and feel good about
  yourself.
• D. goals help to determine how long you will
  live.
• 7. Your workload must be gradually increased
  for improvement to occur is the definition of
  the
• A. Principle of specificity
• B. Principle of progression
• C. Overload principle
• D. Fit for Life Program

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Review Questions Continued

• 8. When setting goals, you should
• A. analyze where you are now
• B. write realistic goals in detail
• C. make a plan of action to achieve your goals.
• D. all of the above

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Lesson 2

• Principles of
• Cardiovascular Health

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Cardiovascular Fitness

• The bodys ability to efficiently pump blood
  throughout the body.

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Risk Factors for Cardiovascular Disease

• Gender
• Family History
• Smoking
• Body Weight
• Age

• Exercise
• Personality Type
• Cholesterol
• Blood Pressure
• Stress

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Cardiovascular Benefits of Exercise

• Active people experience heart disease less often
  and are less likely to die from heart attacks.
• Active people tend to develop extra coronary
  arteries in the heart.
• Heart muscle strengthens.
• Concentration, ability to cope with stress, and
  positive self-concept are improved.

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Target Heart Rate Zone
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RECOVERY HEART RATE

• Check pulse after exercise session, 5 minutes
  after workout, and 10 minutes after workout
• The faster your heart rate lowers after exercise,
  the better your cardiovascular health.

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The F.I.T Principleincludes 3 ways to increase
overload

• Frequency Intensity Time

March 2005
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Frequency( How often you exercise)

• Number of times (x) you exercise per week
• Depends on individual goals and fitness level
• Variables every other day, daily, five xs per
  week,
• double sessions
• For Aerobic exercise (swimming, jogging, cycling,
  etc.)
• Benefits achieved at 3 xs per week minimum

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Intensity( How hard you exercise)

• Difficulty level at which you exercise per
  session.
• Can be determined by Rate of Perceived Exertion
  (RPE) Scale or Target Heart Rate Zone
• Depends on individual goals and fitness level
• Variables lbs., reps, sets, speed, recovery
  time, target heart rate zone, recovery heart
  rate time, resistance level, incline, drag
  suits, etc.
• For Aerobic exercise (swimming, jogging, cycling,
  etc.)
• Benefits achieved at 60-90 of maximum heart
  rate
• know your own body adjust

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Time(How long you exercise)

• How long you exercise per session.
• Depends on individual goals and fitness level
• Variables minutes, laps, distance, steps
• For Aerobic exercise (swimming, jogging, cycling,
  etc.)
• Benefits achieved at 20-30 minutes
• know your own body adjust

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Heart Disease is one ofthe top causes of death
in the nation
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Review Questions

• 1. The bodys ability to efficiently pump blood
  throughout the body is the definition of
• A. Muscular Strength
• B. Muscular Endurance
• C. Cardiovascular Fitness
• D. Flexibility
• 2. Which is not a coronary risk factor?
• A. smoking
• B. high cholesterol
• C. moderate exercise
• D. family history

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Review Questions Continued

• 3. The benefits of cardiovascular exercise are
• A. The heart muscle strengthens
• B. Increase of concentration, stress coping
  mechanisms, and self
• concept
• C. Reduced risk of coronary artery disease
• D. All of the above
• 4. The range where you want your heart rate to be
  during cardiovascular exercise in order to get
  cardiovascular benefits is called the
• A. Try to Get Heart Rate Zone
• B. Target Heart Rate Zone
• C. Target Heart Burn Zone
• D. Try Heart Rate Zone

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Review Questions Continued

• 5. The faster your heart decreases after
  exercise
• A. the better your cardiovascular health.
• B. the lower your cardiovascular health
• C. the better your muscular strength
• D. the lower your muscular strength
• 6. F.I.T. stands for
• A. Fast, Intense, Tough
• B. Frequency, Inertia, Training
• C. Free weights, Interval, Time
• D. Frequency, Intensity, Time

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Review Questions Continued

• 7. In order to gain AEROBIC benefits you must
  workout in your target heart rate zone for a
  minimum of
• A. 5 minutes 7 days per week
• B. 20-30 minutes 3-5 days per week
• C. 90 minutes 3-5 days per week
• D. 20-30 minutes 6-7 days per week
• 8. The number one cause of death in the United
  States is diabetes.
• True or False?

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Lesson 3

• Muscular Strength and Endurance

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• Muscular Strength
• How much WEIGHT can be lifted one time
• Strength
• High Weight with Low Reps (4-8 reps)
• Strength with Bulk
• High Weight with Low Reps and more sets (6 sets
  of 6 reps)

• Muscular Endurance
• How LONG you can lift the weight over time
• Lower weight with high reps (12-20 reps)
• You are still working on muscular strength when
  you concentrating on muscular endurance

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PRINCIPLE OF SPECIFICITY YOU NEED TO
PERFORM SPECIFIC EXERCISES TO IMPROVE SPECIFIC
LEVELS OF PHYSICAL FITNESS IN SPECIFIC BODY
PARTS.
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EXERCISE MACHINES

• ADVANTAGES
• GOOD FOR BEGINNERS
• SAFER THAN FREE WEIGHTS
• DONT NEED SPOTTERS
• HAS VARIABLE RESISTANCE
• REQUIRES LESS SKILL THAN FREE WEIGHTS
• EASY TO MOVE FROM ONE EXERCISE TO THE NEXT
• DISADVANTAGES
• EXPENSIVE TO BUY
• EXPENSIVE TO MAINTAIN
• INAPPROPRIATE FOR PERFORMING DYNAMIC MOVEMENTS
• ONLY OFFERS LIMITED NUMBER OF EXERCISES

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FREE WEIGHTS

• ADVANTAGES
• ALLOW DYMANIC MOVEMENTS
• DEVELOP CONTROL OF WEIGHT
• ASSISTS IN STRENGTH DIFFERENCES BETWEEN SIDES
• ALLOWS GREATER VARIETY OF EXERCISE
• LESS EXPENSIVE TO BUY AND MAINTAIN
• DISADVANTAGES
• NOT AS SAFE AS MACHINES
• REQUIRES A SPOTTER
• NEED MORE SKILL TO USE
• POSSIBLE EQUIPMENT CLUTTER
• MAY CAUSE BLISTERS AND CALLUSES

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EXERCISE MACHINES

• ADVANTAGES
• GOOD FOR BEGINNERS
• SAFER THAN FREE WEIGHTS
• DONT NEED SPOTTERS
• HAS VARIABLE RESISTANCE
• REQUIRES LESS SKILL THAN FREE WEIGHTS
• EASY TO MOVE FROM ONE EXERCISE TO THE NEXT
• DISADVANTAGES
• EXPENSIVE TO BUY
• EXPENSIVE TO MAINTAIN
• INAPPROPRIATE FOR PERFORMING DYNAMIC MOVEMENTS
• ONLY OFFERS LIMITED NUMBER OF EXERCISES

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FREE WEIGHTS

• ADVANTAGES
• ALLOW DYMANIC MOVEMENTS
• DEVELOP CONTROL OF WEIGHT
• ASSISTS IN STRENGTH DIFFERENCES BETWEEN SIDES
• ALLOWS GREATER VARIETY OF EXERCISE
• LESS EXPENSIVE TO BUY AND MAINTAIN
• DISADVANTAGES
• NOT AS SAFE AS MACHINES
• REQUIRES A SPOTTER
• NEED MORE SKILL TO USE
• POSSIBLE EQUIPMENT CLUTTER
• MAY CAUSE BLISTERS AND CALLUSES

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Definition of a Repetition The number of times
a weight is lifted through a full range of
motion. Definition of a Set A group of
repetitions.
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• SAFETY FACTORS FOR WEIGHT TRAINING
• 1. Warm-up to prepare the muscles for heavier
  work load
• 2. Begin with an endurance program to learn
  lifting technique
• 3. Work the large muscle groups first and then
  smaller groups
• 4. Check equipment for secure locks on barbell
  plates
• 5. Keep hands dry for a comfortable grip
• 6. Exhale when pushing against the resistance
  and inhale when lowering the weight ( dont hold
  your breath)

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• SAFETY FACTORS FOR WEIGHT TRAINING
• 7. Use correct form to prevent injury and lesson
  weights if technique is not maintained during the
  exercise
• Keep weight close to the body when lifting from
  the floor to the chest
• Maintain a balance position with feet spread
  shoulder width apart
• 10. Prevent straining the back muscles by keeping
  the back straight and the hips below the
  shoulders
• 11. Take the exercise through a full range of
  motion to increase flexibility
• 12. Muscles work in pairs at the joint. Work both
  sides for balance growth

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• SAFETY FACTORS FOR WEIGHT TRAINING
• 13. Use a two count to lift the weight and a four
  count to lower the weight
• 14. Always execute your lifts in the same
  sequence so fatigue is relatively the same
  throughout the workout
• 15. Always use spotters (especially on the bench
  press to avoid being pinned)
• 16. Prevent knee injuries by avoiding deep-knee
  bends while squatting. Go to sitting position or
  right angle

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Review Questions

• 1. A weight workout that stresses muscular
  strength is one where the lifter does low weights
  with high repetitions.
• True or False?
• 2. The principle of specificity states you must
  do specific exercises to improve physical fitness
  in specific body parts.
• True or False?
• 3. You should use a spotter
• A. Only when lifting very heavy weights
• B. Only when you are new to weightlifting
• C. Whenever you are using free weights.
• D. Whenever someone stronger than you is nearby

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Review Questions Continued

• 4. A weight workout that stresses muscular
  endurance is one where the lifter does low weight
  with high repetitions.
• True or False?
• 5. When strength training you should work the
  same muscle group
• A. everyday
• B. 5 days a week
• C. every other day
• D. 2 days in a row
• 6. Repetitions (reps) are
• A. the number of times you lift a weight within
  one set.
• B. the amount of weight you lift within one set.
  
• C. the number of different exercises you
  complete
• D. the amount of time you spent exercising.

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Review Questions Continued

• 7. An advantage of weight lifting using exercise
  weight machines is that they
• A. are expensive to buy
• B. are expensive to maintain
• C. require less skill
• D. require a spotter
• 8. In order to safely strength train, you should
• A. Hold your breath
• B. Lift as much weight as possible without
  worrying about form
• C. Use correct form to help prevent injury
• D. Assume that all equipment is safe

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Lesson 4

• Flexibility

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DEFINITION OF FLEXIBILITY THE ABILITY TO
MOVE BODY JOINTS THROUGH A FULL RANGE OF MOTION
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Why is Flexibility Important?

• Needed in daily living
• Reduces chance of injury
• Increases capacity of joints to move
• Prevents muscles from shortening
• Helps relieve muscle soreness
• Helps reduce chance of developing low back pain
• Helps relax muscle tightness from injury, fatigue
  and emotional tension

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THE GOLDEN RULES OF SAFE STRETCHING

• Warm-up before stretching to increase muscle
  temperature and blood flow.
• Never stretch or strain to the point of pain.
• Dont bounce! Instead, stretch to a point of
  tension and hold 15 to 30 seconds before
  progressing.
• Hold deep stretch positions when muscles are at
  their warmest to allow a fuller range of motion
  without stress.
• Breath slowly and deeply. Try to relax into the
  stretch.
• Allow a longer warm-up for strenuous activities
  or those to be performed in the cold.
• Facilitate upcoming activity by incorporating the
  major muscle groups involved.

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The best time to stretch to GAIN FLEXIBILITY is
AFTER working out when muscles are warm
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F.I.T. APPLIED TO FLEXIBILITY TRAINING Gradually
increase overload by increasing
- Frequency Number of sessions per day or
week (2-3 days per week is recommended) Intensity
Distance the muscle is stretched (Remember
Slight tension, NOT pain) Time amount of time
the position is held, or the number of
repetitions and sets (15-30 seconds, 2-3 times
per stretch) Regardless of how you increase
overload, remember to do so progressively
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• SPECIFICITY OF FLEXIBILITY TRAINING
• STRETCHING EXERCISE WILL ONLY IMPROVE
• FLEXIBILITY IN JOINTS EXERCISED
• FLEXIBILITY IS SPECIFIC TO EACH
• 1. INDIVIDUAL
• 2. JOINT
• 3. SPORT

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STRETCHING SHOULD NOT BE PAINFUL!!!!
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Review Questions

• 1. Flexibility is
• A. The ability to touch your toes
• B. The ability to stretch muscles further
• C. The ability to move body joints through a
  full range of motion
• D. The ability to move body joints beyond a full
  range of motion
• 2. The type of stretching that should NOT be used
  is
• A. Static stretching
• B. Ballistic stretching
• C. PNF stretching
• D. Active stretching

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Review Questions Continued

• 3. Your warm-ups should
• A. be performed BEFORE stretching
• B. only last about a minute
• C. last for about 30 minutes
• D. be performed AFTER stretching
• 4. Stretching for improving flexibility should be
  done
• A. before warming up when muscles are cold
• B. during exercising
• C. right after exercising when muscles are
  their warmest
• D. 2 hours after exercising

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Review Questions Continued

• 5. When beginning a flexibility program, one
  should
• A. Stretch until you are in pain
• B. Force the muscle past its normal range of
  motion
• C. Gradually build up stretching time and
  sessions per week
• D. Always stretch when a muscle is cold
• 6. Flexibility is specific to each
• A. Individual
• B. Joint
• C. Sport
• D. All of the above

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Review Questions Continued

• 7. Flexibility is important because it
• A. take a long time to perform
• B. increases muscle soreness
• C. reduces the chance of injury
• D. causes muscles to shorten

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Lesson 5
Body Composition
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Body Composition- The relationship between lean
body tissue and fat mass.

• Lean Body Mass
• Muscles
• Ligaments
• Tendons
• Bones

• Body Fat
• Fat is fat

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Overweight vs. Obesity

• Overweight individuals are those who exceed their
  desirable body weight by 10 according to height
  and weight charts.
• Obese people are those who have more body fat
  than they should have.
• Female 30 or higher
• Males 25 or higher
• You can be one without the other

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Body Mass Index (BMI)

• A measure of body fat based on height and weight.
• BMI Kg/M2
• This measurement is an estimate and is used as an
  indicator of health risk
• BMI does not measure body composition or body fat
  

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• To be healthy, it is more important to look at
  your body composition than the scale or height
  and weight charts.
• To improve your body composition you need to
  decrease the amount of overall body fat and
  increase the amount of lean muscle tissue.

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Body Composition and Risk for Chronic Diseases
High
Premature Death Risk
Too Lean- Increased Risk
Too much Body fat - Increased Risk
Within normal limits for Body fat - Lower Risk
Low
Below Normal Above
Percent of Normal Level of Body Fat
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Weight Gain Loss

• To Gain or Lose weight you need to
• Change caloric intake (eating)
• Change caloric output (activity)
• Change a combination of both

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Weight Gain

• One Pound 3,500 unused calories
• ?
• 7 days in a week
• 500 unburned calories per day
• To Gain One Pound in a week
• Eat 500 calories more each day
• Burn 500 calories less each day
• Do a combination of both Eat 250 calories more
  and burn 250 calories less

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• Body Composition is one health related component
  that is most closely associated to how people
  feel about themselves.
• Care must be taken in evaluation and response to
  results from any source to estimate body
  composition.
• Healthy people come in many sizes and shapes
• Eating disorder concerns revolve around body
  composition and its misconception.

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Study Questions

• 1. A component of body composition is lean mass.
  Which of the following is not considered lean
  body mass tissue?
• A. Muscles
• B. Ligaments
• C. Fat
• D. Tendons
• 2. It is possible to be considered overweight
  according to height and weight charts, and not be
  considered obese according to body fat
  percentages.
• True or False?

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Study Questions Continued

• 3. Body Mass Index is
• A. A measure of body fat based on height and
  weight
• B. An indicator of health risk
• C. An estimate
• D. All of the above
• 4. In order to improve your body composition, a
  person must
• A. increase muscle mass
• B. decrease overall amount of body fat
• C. eat a healthy balanced diet
• D. all of the above
• 5. The risk of premature death is higher if the
  percent of body fat is higher or lower than
  normal levels.
• True or False?

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Study Questions Continued

• 6. In order to lose weight, one must
• A. Burn more calories than you take in
• B. Burn less calories than you take in
• C. Burn the same amount of calories that you
  take in
• D. None of the above
• 7. If one pound equals 3500 calories, for a
  person to gain one pound per week, they must
• A. Eat 500 calories more each day than your
  average daily caloric output.
• B. Burn 500 calories less through reduced
  exercising
• C. Do a combination of both eat 250 calories
  more and burn 250 calories less.
• D. All of the above

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Study Questions Continued

• 8. Body composition is the health related fitness
  component that is most closely associated to how
  people feel about themselves.
• True or False?

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Lesson 6

• Nutrition

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The Six Nutrient Classes

• 1) Carbohydrate Complex Potato, rice, pasta,
  fruit
• Simple Sugar, candy, cookies
• Fuel of Choice
• 60-65 of diet
• 2) Fats Saturated solid at room
  temperature- animal
• Unsaturated liquid at room
  temperature-vegetable
• Trans Partially Hydrogenated oils
• 3) Protein Essential (8) amino acids
• Nonessential- body can maintain
• Americans typically eat 200 of the RDA

These 3 nutrients are your fuel sources
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The Six Nutrient Classes (Continued)

• 4) Vitamins Water soluble- C B complex
• Must be replaced daily
• Fat soluble- A, E, D, K
• 5) Minerals Major P, Ca, Fe
• Trace Na, K, Cl, etc.
• 6) Water

These 3 nutrients do not provide energy
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Fat

• Is the bodys chief storage form of energy
• Helps you feel full or satiated
• Enhances foods aroma and flavor
• Cushions the vital organs
• Protects the body from temperature extremes
• Carries the fat-soluble nutrients (discussed
  later)
• Provides materials to make cell membranes

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Sources of Protein 1) Egg (egg
whites) 2) Milk (skim milk) 3) Beef,
poultry, fish, etc. (skinless chicken) Protein
can also be found in the following foods as
incomplete amino acid sources Peanut
Butter Rice Grains Beans, Vegetables
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What are vitamins?

• They are
• essential,
• non-caloric nutrients (they do not provide
  energy),
• needed in tiny amounts in the diet,
• that serve as helpers in cell functions.

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WATER Water is the Primary Component of Blood and
Tissue Fluids. It accounts for 65 ( or -) of
your weight 1 2 3
4 5 6 7
8 NEEDED PER DAY
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Guidelines for Good Nutrition

• Every day your body requires a certain amount of
  energy from carbohydrates, protein and fats to
  function properly.
• Eating well doesnt have to be complicated.
• Follow national dietary recommendations.
• If you need to lose or gain weight, some of these
  recommendations may need to be adjusted.
• Use common sense

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Sample Food Label

• Nutrition Facts
• Serving Size 1/2 cup (114g)
• Servings Per container 4
• Amount Per Serving
• Calories 90 Calories from Fat
  30
• Daily Value
• Total Fat 3g 5
• Saturated Fat 0g 0
• Cholesterol 0mg 0
• Sodium 300mg 13
• Total Carbohydrate 13g 4
• Dietary Fiber 3g
  12
• Sugars 3g
• Protein 3g
• Vitamin A 80
  Vitamin C 60
• Calcium 4
  Iron 4
• Percent Daily Values are based on a 2,000

Serving size and calorie information
Percentage of Daily Value for nutrients
Reference values
This allows comparison of some values for
nutrients in a serving of the food with the needs
of a person requiring 2,000 or 2,500
calories per day to show how the product
fits into the daily diet
86
Study Questions

• 1. Which of the following is not part of the six
  nutrient classes?
• a. Fat
• b. Proteins
• c. Herbs
• d. Vitamins
• 2. Which of the following nutrients provides fuel
  or energy for your body?
• a. Minerals
• b. Carbohydrates
• c. Vitamins
• d. Water

87
Study Questions

• 3. Which of the following type(s) of fat is/are
  considered healthy fats
• A. Saturated
• B. Unsaturated
• C. Trans
• D. All types of fat are unhealthy
• 4. Proteins
• A. are NOT a fuel source
• B. are the building block of the body
• C. are liquid at room temperature
• D. remove cholesterol from the blood

88
Study Questions

• 5. Vitamins
• A. can be found in many fruits and vegetables
• B. serve as helpers in cell functions
• C. are essential nutrients
• D. all of the above
• 6. How many glasses of water should be consumed
  each day?
• a. 8
• b. 6
• c. 4
• d. 2
• 7. The best type of diet includes
• A. High protein
• B. No carbohydrates
• C. Lots of junk food
• D. A balance of all nutrients

89
Study Questions

• 8. Food labels describe the nutritional value of
  a food item.
• True or False