Health Test #3 Notes

1
Test 3 Notes

• Chapters 10-12

2
The Importance of Nutrition

• Chapter 10 Lesson 1
• pp. 254-257

3
Why Nutrition Matters

• The food you eat affects your health and quality
  of life.
• Nutrition the process by which your body takes
  in and uses food.
• Nutrients substances in food that your body
  needs to grow, to repair itself, and to supply
  you with energy.
• Calorie a unit of heat used to measure the
  energy in your body.

4
Why Nutrition Matters

• The calories in the food you eat provide the
  energy your body needs for activities such as
  walking, doing chores, and playing sports.
• Nutrition also affects your lifelong health. It
  can lower the risk of developing these
  conditions
• Cardiovascular disease
• Stroke
• Certain cancers
• Osteoporosis

5
What Influences Your Food Choices?

• A variety of factors influence food choices.
• WHAT DID YOU EAT TODAY OR THIS WEEK THAT YOU KNOW
  MAY NOT HAVE BEEN A HEALTHY CHOICE?
• Hunger the natural physical drive to eat,
  prompted by the bodys need for food.
• Appetite the psychological desire for food.

6
Food and Emotions

• Sometimes people eat in response to an emotional
  need, like when they feel stressed, frustrated,
  lonely, or sad.
• Some people may engage in mindless eating.
• Using food to relieve tension or boredom can
  lead to weight gain, since your eating when your
  body doesnt need food.

7
Food and Environment

• The people and things around you also affect what
  you choose to eat.
• Environmental influences include
  Read p. 256
• Family and Culture
• Friends
• Time and Money
• Advertising

8
Class Discussion

• Seeing what your friends and peers eat can
  influence your own food choices. What are some
  ways your friends have influenced your eating
  habits?

9
Nutrients

• Chapter 10 Lesson 2
• pp. 258-265

10
Giving Your Body What It Needs

• Each of the six nutrients has a specific job or
  vital function to keep you healthy.
• Your body uses nutrients in many ways
• As an energy source
• To heal, and build and repair tissue
• To sustain growth
• To help transport oxygen cells
• To regulate body functions

11
6 Types of Nutrients

• Carbohydrates
• Proteins
• Fats
• Vitamins
• Minerals
• Water

12
Nutrients That Provide Energy

• Carbohydrates, proteins, and fats provide your
  body with energy and help maintain your body.
• 1 gram of carbohydrate or protein 4 calories of
  energy
• 1 gram of fat 9 calories of energy

13
Carbohydrates

• Carbohydrates starches and sugars found in
  foods, which provide your bodys main source of
  energy.
• 45-65 of daily calories should come from this
  nutrient.
• 3 Types of Carbohydrates
• Simple sugars (fructose) found in fruit or
  lactose found in milk
• Complex starches (grains, pasta, bread, beans)
• Fiber a tough complex carbohydrate that the
  body cant digest
• Eat 20-35 grams of fiber per day!
• Read p. 260 (Carbs and Fiber Benefits)

14
Proteins

• Proteins nutrients the body uses to build and
  maintain its cells and tissues.
• Made up of amino acids
• Types of Proteins
• 20 amino acids found in food
• Body synthesizes 9 of them
• The Role of Proteins
• Basic building material of all your body cells.
• Help carry oxygen to all your body cells.

15
Fats

• Types of Fat
• Unsaturated Fats vegetable oil, nuts, seeds
• Saturated Fats found in meat and dairy products
• Trans Fats formed by hydrogenation
• Health Issues of Fats
• Because fat is high in calories it is important
  to limit the consumption of it.
• Role of Fats
• Provide energy and are essential to brain
  development, blood clotting, and controlling
  inflammation.

16
FATS

• Cholesterol a waxy, fatlike substance---in your
  blood.
• Consume less than 25-35 of your calories from
  fat because of the health risks associated with
  fats.
• What are the benefits of choosing snacks labeled
  no trans fat?

17
FUN FACT

• Unsaturated fats are better for health because
  they may help decrease the risk of heart disease
  saturated fats may increase the risk of heart
  disease.

18
Other Types of Nutrients

• Vitamins, minerals, and water do not provide
  energy, but perform a wide variety of body
  functions.
• Vitamins compounds found in food that help
  regulate many body processes. Read p. 262
• Minerals elements found in food that are used
  by the body.
• Water essential for most body functions.

19
Calcium

• Important mineral that promotes bone health.
• Osteoporosis condition in which the bones
  become fragile and break easily.
• Most common in women over the age of 50.

20
Water

• Waters functions include
• Moving food through the digestive system.
• Digesting carbohydrates and protein, and aiding
  other chemical reactions in the body.
• Transporting nutrients and removing wastes.
• Storing and releasing heat.
• Cooling the body through perspiration.
• Cushioning the eyes, brain, and spinal cord.
• Lubricating the joints.

21
Water

• Teen girls need 9 cups of water a day
• Teen boys need about 13 cups of water a day
• About 20 of your total daily water intake comes
  from the foods you eat, since all foods contain
  some water.
• Make sure you drink extra water before, during,
  and after exercise, even if you are not feeling
  thirsty.

22
WATER

• If you feel thirsty, you waited too long to take
  in fluids.
• You should also drink extra fluids in hot weather
  to prevent dehydration.
• Limit your consumption of coffee, tea, and soft
  drinks that contain caffeine.
• Caffeine is a substance that eliminates water
  from your body, so caffeinated drinks can
  actually make you dehydrated.

23
Healthy Food Guidelines

• Chapter 10 Lesson 3
• pp. 266-273

24
Guidelines for Eating Right and Active Living

• MyPyramid helps you apply what you know about
  nutrients to choose healthful foods.
• Dietary Guidelines for America a set of
  recommendations about smart eating and physical
  activity for all Americans
• Make smart choices from every food group.
• Find your balance between food and activity.
• Get the most nutrition out of your calories.

25
Making Smart Choices

• MyPyramid an interactive guide to healthful
  eating and active living.
• p. 267

26
MyPyramid

• Look at figure 10.9 in your book on p. 267
• Which food group is represented by the brown
  band?
• What are examples of foods in this group?
• Which food group is represented by the blue band?

27
Your Best Choices

• Focus On Fruits
• Vary Your Veggies
• Get Your Calcium-Rich Foods
• Make Half of Your Grains Whole
• Go Lean with Protein
• Limit Certain Foods
• Read pp. 268-269 as a class!

28
Balancing Food and Physical Activity

• Even if you eat the right amount and mix of
  healthful foods, you can still be overweight if
  you arent getting enough physical exercise. The
  guidelines recommend that teens should be
  physically active for 60 minutes every day to
  avoid unhealthy weight gain.

29
Getting the Most Nutrition Out of Your Calories

• Nutrient-Dense Foods a high ratio of nutrients
  to calories.
• To make sure you get enough nutrients out of the
  foods you eat you should consume these kinds of
  foods.
• The more nutrient dens a food is, the more
  nutrients it packs into a given number of
  calories.
• Example
• A single large carrot and a half ounce of potato
  chips have about the same number of calories, but
  the carrot is higher in nutrients.

30
Nutrient-Dense Foods

• Nutrient Dense food are typically low in fats and
  sugars.
• Why are high fat foods usually not as nutrient
  dense?

31
Healthful Eating Patterns

• You can use MyPyramid and the information in the
  Dietary Guidelines to plan all your meals and
  snacks.
• Whats on your plate? Figure 10.111 p. 271
• What is your idea of a nutritious meal?

32
Starting the Day Off Right

• Ready p. 271 272
• Sensible Snacks
• Fresh Fruit
• Cut Up Vegetables
• String Cheese
• Unsalted Nuts
• Air-Popped Popcorn
• Fat Free Yogurt

33
Eating Right When Eating Out

• Watch portion size.
• Pay attention to how foods are prepared.
• Add fresh vegetables and fruits.
• Go easy on toppings.
• Dont drink your calories.

34
Nutrition Labels and Food Safety

• Chapter 10 Lesson 4
• pp. 274-281

35
Nutrition Label Basics

• Food labels provide information about the
  ingredients and nutritional value of foods.
• What is on a Food Label?
• The name of the food product.
• The amount of food in the package.
• The name and address of the company that makes,
  packages, or distributes the product.

36
Nutrition Label Basics

• What is on a Food Label continued
• The ingredients in the food.
• The nutrition facts panel, which provides
  information about the nutrients found in the food.

37
Ingredient List

• The ingredients in a food appear on the label in
  descending order by weight.
• Food Additives substances added to a food to
  produce a desired effect.

38
Nutritional Claims

• Free
• Low
• Light
• Reduced
• High
• Good Source Of
• Healthy
• Read pp. 275-276 as a class!

39
Organic Food Labels

• USDA Organic
• Foods labeled as organic are produced without the
  use of certain agricultural chemicals, such as
  synthetic fertilizers or pesticides.
• Cannot contain genetically modified ingredients
  or be subjected to certain types of radiation.

40
Open Dating

• Types of open dates
• Sell by dates show the last day on which a
  store should sell the product.
• Use by or expiration dates show the last day on
  which a products quality can be guaranteed.
• Freshness dates appear on items with a short
  shelf life, such as baked goods.
• Pack dates show the day on which a food was
  processed or packaged.

41
Food Safety

• Handling food carefully can help you avoid
  foodborne illnesses and other hazards.
• Foodborne Illness food poisoning
• 76 million Americans a year become ill as a
  result of this.

42
How Foodborne Illness Occurs

• The most common sources are the bacteria
  Campylobacter, Salmonella, E. coli, and a group
  of viruses known as the Norwalk.
• Symptoms
• A fever higher than 101.5 degrees F
• Prolonged vomiting or diarrhea
• Blood in the stool
• Signs of dehydration, including a decrease in
  urination, dry mouth and throat, and feeling
  dizzy when standing

43
Keeping Food Safe to Eat

• Pasteurization treating a substance with heat
  to kill or slow the growth of pathogens.
• Wash and dry your hands frequently to keep
  pathogens on your skin from entering food.
• Cross-Contamination the spreading of pathogens
  from one food to another.
• Wash cutting boards, dishes, utensils, and
  countertops with hot soapy water.
• Rinse fresh fruit and vegetables with running
  water.

44
Keeping Food Safe to Eat

• Separate
• The food most likely to carry pathogens are raw
  meat, poultry, seafood, and eggs.
• Separate them when preparing or storing the food.
• Cook
• Heat food to a high enough temperature that will
  kill the pathogens that cause foodborne illnesses
• Chill
• Refrigeration slows the growth of harmful
  bacteria. Refrigerate or freeze meat, poultry,
  and other perishable foods as soon as you bring
  them home.

45
Safe Food Temperature

• Figure 10.7 p. 280
• Why is the area in the middle of the thermometer
  called the danger zone?

46
Food Sensitivities

• Food Allergy a condition in which the bodys
  immune system reacts to substances in some foods.
• Most common allergens are found in milk, eggs,
  peanuts, wheat, fish, soybeans, shellfish, and
  tree nuts.
• Food Intolerance a negative reaction to food
  that doesnt involve the immune system.
• More common than a food allergy.
• Example - Lactose Intolerant

47
Review

• We have completed Chapter 10 and tomorrow we will
  start Chapter 11.
• Nutrients are the substances in food that your
  body needs. To have a healthful diet, your body
  needs SIX basic nutrients.

48
Maintaining a Healthy Weight

• Chapter 11 Lesson 1
• pp. 290-296

49
BIG IDEA

• Turn in Food Label/Discuss some of them!
• Watch Video!
• Maintaining a healthy weight can protect health
  and prevent disease. Can you identify a way in
  which a persons weight can impact each side of
  his or her health triangle?

50
Statistics

• 25 of teens do not participate in at least 60
  minutes of physical activity at least once a
  week.
• 35 of teens watch three or more hours of TV on
  an average school day.

51
The Calorie Connection

• You maintain your weight by taking in as many
  calories as you use.
• If you consume more calories than your body
  needs, you will gain weight.

52
Your Energy Balance

• Metabolism the process by which the body breaks
  down substances and gets energy from food.
• It takes about 3,500 calories to equal 1 pound of
  body fat.
• Thus if you consume 500 fewer calories than you
  use every day, you will lose 1 pound per week.

53
How Many Calories?

• As a rule, foods that are high in fat will also
  be high in calories. A gram of fat contains 9
  calories while a gram of protein or carbohydrate
  contains 4 calories.
• Look at Figure 11.2 Chart on p. 291

54
Maintaining a Healthy Weight

• Body mass index and body composition help you
  judge whether your weight is healthy.
• The right weight for each person is based on
  several factors, including age, gender, height,
  body frame, and stage and rate of growth.

55
Body Mass Index

• Body Mass Index (BMI) a measure of body weight
  relative to height.
• Overweight heavier than the standard weight
  range for your height.

56
Body Composition

• A person who is very muscular, may have a higher
  BMI but still be very healthy.
• Body Composition ratio of fat to lean tissue in
  your body
• Skin Fold Testing one common way to measure
  your BMI
• It involves measuring the thickness of skin folds
  at different points on the body.

57
Your Weight and Your Health

• Being either overweight or underweight carries
  health risks.
• Weighing Too Much
• Obese having an excess of body fat.
• Weighing Too Little
• Underweight below the standard weight range for
  your height.
• Read Your Weight and Your Health pp. 292-293

58
Managing Your Weight

• Stay physically active and eat healthful foods.
• Target a healthy weight.
• Set realistic goals.
• Personalize your plan.
• Put your goals and plan in writing.
• Evaluate your progress.

59
Healthful Ways to Lose Weight

1. Choose nutrient dense foods.
2. Watch portion sizes.
3. Eat fewer foods that are high in fats and added
   sugars.
4. Enjoy your favorite foods in moderation.
5. Be active.
6. Tone your muscles.
7. Stay hydrated.

60
Healthful Ways to Gain Weight

• Select foods from the 5 major food groups that
  are higher in calories.
• Choose higher-calorie, nutrient-rich foods.
• Eat nutritious snacks.
• Get regular physical activity.
• Read p. 295

61
Physical Activity and Weight Management

1. It helps relieve stress.
2. It promotes a normal appetite response.
3. It increases self-esteem, which helps you keep
   your plan on track.
4. It helps you feel more energetic.

62
Body Image and Eating Disorders

• Chapter 11 Lesson 3
• pp. 297-302

63
Your Body Image

• Body Image the way you see your body.
• During your teen years, you will experience many
  physical changes at a rapid pace. You may feel
  unhappy with your body type and wish you were
  taller, shorter, thinner, shapelier, or more
  muscular.

64
Accepting Yourself

• Try to accept yourself the way you are, or talk
  to a parent or other trusted adult about your
  feelings.

65
Fad Diets

• Fad Diets weight-loss plans that tend to be
  popular for only a short time.
• People on these diets may lose weight
  temporarily, but they usually regain it after
  going off of the diet.
• Fad diets can potentially pose serious health
  risks.
• Weight Cycling a repeated pattern of losing and
  regaining body weight.

66
Types of Fad Diets

• Miracle Foods
• Magic Combinations Read p. 299
• Liquid Diets
• Diet Pills
• Fasting

67
Recognizing Fad Diets

• How can you tell the difference between a fad
  diet and a legitimate weight-loss plan?
• Any plan that does not follow the MyPyramid
  guidelines may deprive your body of nutrients.
• Plans that promise ultra-fast weight loss (more
  than 2 pounds a week) are likely to be unsafe or
  ineffective.

68
Fad Diets Class Discussion

• Have you ever seen an advertisement for a
  weight-loss plan that seemed to good to be true?
  What claims were made about the weight-loss
  plans results?

69
Eating Disorders

• Eating disorders are extreme and dangerous
  eating behaviors that require medical attention.
• Eating Disorders extreme, harmful eating
  behaviors that can cause serious illness or even
  death.

70
Anorexia Nervosa

• Anorexia Nervosa an eating disorder in which an
  irrational fear of weight gain leads people to
  starve themselves.
• Mainly affects girls and young women.
• Symptoms of Anorexia
• Avoiding food and meals.
• Eating only a few kinds of food in small amounts.
• Weighing or counting the calories in everything
  you eat.
• Exercising excessively.
• Weighing themselves repeatedly.

71
Bulimia Nervosa

• Bulimia Nervosa an eating disorder that
  involves cycles of overeating and purging, or
  attempts to rid the body of food.
• People with bulimia regularly go on binges,
  eating a huge amount of food in a single sitting.
  After the binge they purge, forcing themselves
  to vomit or taking laxatives to flush the food
  out of their systems.

72
Binge Eating Disorder

• Binge Eating Disorder an eating disorder in
  which people overeat compulsively.
• Binge eating is more common in males than any
  other disorder, accounting for more than a third
  of all cases.

73
Seeking Help

• Eating disorders are serious and dangerous
  illnesses.
• Medical Help May Involve
• Counseling
• Nutritional Guidance
• Doctors Care
• Support Groups

74
Review

• Your body image is influenced by many factors.,
  including the media. How is a positive body
  image related to self-esteem?

75
Lifelong Nutrition

• Chapter 11 Lesson 3
• pp. 303-309

76
Lifelong Nutritional Needs

• Your age, gender, lifestyle, and health needs can
  affect your bodys food needs.
• Read p. 303
• Factors That Affect Your Nutritional Needs
• Age
• Gender
• Activity Level

77
Vegetarian Diets

• Vegetarian a person who eats mostly or only
  plant-based foods.
• Different types of Vegetarians p. 304
• Pros to a Vegetarian Diet
• Plant based foods are lower in cholesterol
• High in Fiber
• May help reduce the risk of Cardiovascular
  Disease
• Cons to a Vegetarian Diet
• Plant based food tend to be lower in certain
  nutrients (protein, iron, calcium, zinc, etc)
• May need to take Dietary Supplements

78
Dietary Supplements

• Dietary Supplements products that supply one or
  more nutrients as a supplement to, not a
  substitute for, healthful foodsto obtain all
  nutrients.

79
Health Conditions

• Diabetes
• Food Allergies
• Lactose Intolerance
• Celiac Disease
• High Blood Pressure
• High Cholesterol
• Read p. 305

80
Key Fact

• High blood pressure is often called the silent
  killer because it can result in heart problems,
  stroke, or kidney problems with few or no warning
  symptoms.

81
Nutrition for Athletes

• Eating right affects an athletes performance.
• Teen athletes may need from 2,000 to 5,000
  calories per day, depending on their sport and on
  the intensity, length, and frequency of their
  training.
• Need more protein and carbohydrates than inactive
  people.

82
Hydration

• Teen girls should drink about 9 cups of
  non-caffeinated fluids each day.
• Teen boys should try to drink 13 cups.
• Student athletes may need more fluids.
• Dehydration occurs when you have not consumed
  enough liquid can lead to an imbalance of
  electrolytes.
• Drink water before and after your exercise to
  prevent hydration as well as periodically
  throughout the day.

83
Avoiding Performance Enhancers

• Performance Enhancers substances that boost
  athletic ability.
• TYPES OF ENHANCERS Using any type of
• Anabolic Steroids performance enhancer
• Androstenedione is not worth the risk!
• Creatine
• Energy Drinks Read p. 307 as a class.

84
Eating Before a Competition

• Eating before a competition provides your body
  with the energy it needs to get through the
  competition.
• Try to eat about 3-4 hours before a competition
  so that your stomach is empty by the time you
  compete.
• Try to choose meals that are high in
  carbohydrates and low in fat and protein.
• Good choices of foods to eat before a competition
  include pasta, rice, vegetables, breads, and
  fruits.
• Also remember to drink plenty of water before,
  during, and after the competition.

85
Using Supplements

• Dietary supplements can help people meet their
  nutrient needs if they cannot do it with food
  alone.
• Herbal Supplements dietary supplements
  containing plant extracts.
• Note Supplements are not a substituted for
  eating a variety of healthful foods.

86
Concern About Dietary Supplements

• Do not take supplements that provide more than
  100 of the Daily Values for any nutrient.
• Megadoses very large amounts
• Taking megadoses of any supplement can be
  dangerous. Some vitamins such as A, D, E, and K
  can build up in the body and become toxic.

87
Benefits of Physical Activity

• Chapter 12 Lesson 1
• pp. 318-323

88
Big Idea

• Watch Video!
• Making time for physical activity has mental,
  emotional, and physical benefits. In what
  particular ways does being physically active
  benefit a person?

89
Physical Activity and Your Health

• Physical activity benefits all aspects of your
  health.
• Physical Activity any form of movement that
  causes your body to use energy.
• It benefits just about every system in your body,
  and also benefits your mental/emotional and
  social health.

90
Physical Benefits

• Physical Fitness the ability to carry out daily
  tasks easily and have enough reserve energy to
  respond to unexpected demands.
• 60 minutes of physical activity a day
• Exercise purposeful physical activity that is
  planned, structured, and repetitive, and that
  improves or maintains physical fitness.
• Figure 12.1 The Active Body p. 319

91
Mental and Emotional Benefits

• Stress Relief
• Mood Enhancement
• Better Sleep
• Improves Self Esteem

92
Social Benefits

• Taking part in sports can teach teamwork and
  sportsmanship.
• Physical activity can be a great way to make new
  friends and spend time with the friends you
  already have.

93
Risks of Being Inactive

• An inactive lifestyle puts you at risk for a
  variety of health problems.
• Sedentary involving little physical activity
• Sedentary teens may spend their free time
  watching TV, playing video games, or surfing the
  Internet.
• All of us devote some time to sedentary
  activities, but being sedentary all the time puts
  you at risk for a variety of health problems.

94
Health Problems

• Health problems that may result form being
  sedentary include
• Cardiovascular Disease, such as heart attack and
  stroke
• Type 2 Diabetes
• Certain Types of Cancers
• Asthma and other Breathing Problems
• Osteoporosis
• Osteoarthritis
• Psychological Problems
• Premature Death

95
Making Time For Physical Activity

• There are several ways to fit physical activity
  into your daily life.
• Look at Figure 12.4 on Active Alternatives
• p. 323

96
Improving Your Fitness

• Chapter 12 Lesson 2
• pp. 324-330

97
Elements of Fitness

• There are 5 elements of fitness that affect your
  health in different ways
• Cardiorespiratory Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition

98
Cardiorespiratory Endurance

• Cardiorespiratory Endurance the ability of your
  heart, lungs, and blood vessels to send fuel and
  oxygen to your tissues during long periods of
  moderate to vigorous activity.
• By maintaining good cardiorespiratory health, you
  can run a mile or go on a long hike without
  tiring.

99
Muscular Strength

• Muscular Strength the amount of force your
  muscles can exert.
• You need muscular strength for all kinds of
  activities that put stress on your muscles, such
  as lifting, pushing, and jumping.

100
Muscular Endurance

• Muscular Endurance the ability of your muscles
  to perform physical tasks over a period of time
  without tiring.
• Example Carrying boxes up and down the stairs.

101
Flexibility

• Flexibility the ability to move your body parts
  through their full range of motion.
• Example If you are flexible you can touch your
  toes without bending your legs.

102
Body Composition

• Body Composition ratio of fat to lean tissue in
  your body.
• Having low overall body fat reduces your risk of
  cardiovascular disease and other health problems
  associated with being overweight.

103
Evaluating Your Fitness

• You can use different tests to evaluate each
  element of your fitness.
• Read pp. 325-327
• Measuring
• Cardiorespiratory Endurance
• 3 Minute Step Test
• Muscular Strength and Endurance
• Partial Curl Up Right Angle Push Ups
• Flexibility
• Sit and Reach Test

104
Getting Fit

• Use different forms of exercise to improve the
  various elements of your fitness.
• Aerobic Exercise includes all rhythmic
  activities that use large muscle groups for an
  extended period of time.
• Examples Jogging, Swimming, and Riding a Bike
• Anaerobic Exercise intense, short bursts of
  activity in which the muscles work so hard that
  they produce energy without using oxygen.
• Examples Sprinting and Lifting Weights

105
Improving Muscular Strength and Endurance

• 3 Ways To Use Resistance To Work Your Muscles
• Isometric Exercises use muscle tension to
  improve strength with little or no movement of
  the body part.
• Example Pushing against a wall
• Isotonic Exercises combine movement of the
  joints with contraction of the muscles.
• Free weights, pull ups, push ups, and sit ups
• Isokinetic Exercises exert resistance against a
  muscle as it moves through a range of motion at a
  steady rate of speed.
• Weight Machines

106
Exercise and Bone Strength

• Exercise helps increase bone density and lowers
  the risk of osteoporosis. Weight-bearing
  exercises work with gravity and are good for
  strengthening bones. Strength training, walking,
  aerobics, and dancing are all weight-bearing
  activities. p. 330

107
Planning a Personal Activity Program

• Chapter 12 Lesson 3
• pp. 331-336

108
Personal Needs

• Factors Affecting Activity Choices
• Cost
• Where You Live
• Your Schedule
• Your Fitness Level
• Your Overall Health
• Personal Safety
• Read p. 332 Personal Needs

109
Types of Activities

• Moderate-Intensity Physical Activities
• Aerobic Activities
• Strength Training
• Flexibility Exercises
• Read p. 332-333 Types of Activities as a class.

110
Principles of Building Fitness

• Effective fitness plans focus on four principles
• Specificity
• Overload
• Progression
• Regularity

111
Specificity

• Specificity choosing the right type of
  activities to improve a given element of fitness.
• Example Strength training activities will build
  muscular strength.

112
Overload

• Overload exercising at a level thats beyond
  your regular daily activities.
• Increasing the demands on your body will make it
  adapt and grow stronger.

113
Progression

• Progression gradually increasing the demands on
  your body.
• Try working a little harder or longer during each
  session, and more often during the week.

114
Regularity

• Regularity working out on a regular basis.
• You need at least 3 balanced workouts a week to
  maintain your fitness level.

115
Stages of a Workout

• An exercise session has THREE stages
• Warm-Up
• Workout
• Cool-Down

116
Warm-Up

• Warm-Up gentle cardiovascular activity that
  prepares the muscles for work.
• Increases blood flow, delivering oxygen and fuel
  to your muscles.

117
Workout

• Workout the part of an exercise session when
  you are exercising at your highest peak.
• FITT Principle
• Frequency of Workouts
• Intensity of Workouts
• Type of Activity
• Time of Workouts

118
Cool-Down

• Cool-Down low level activity that prepares your
  body to return to a resting state.
• Allows your heart rate, breathing, and body
  temperature to return to normal gradually.

119
Track Your Progress

• Track your progress to see how your fitness level
  increases over time.
• Resting Heart Rate the number of times your
  heart beats per minute when you are not active.
• Typical pulse rate for teens is between 60-100
  beats per minute.

120
Fitness Safety and Avoiding Injuries

• Chapter 12 Lesson 4
• pp. 337-343

121
Real Life Issues

• 25 of injured bicyclists were between 15-24
  years old.
• 20-25 of all bicyclists wear bicycle helmets.

122
Watching the Weather

• Check the weather and avoid exercising outside
  during extreme weather, such as thunderstorms or
  blizzards.
• Tips for Cold Weather Safety
• Warm up and cool down, even in cold weather.
• Drink plenty of fluids. Cold air can lead to
  dehydration.
• Cover your nose and mouth to prevent breathing
  cold, dry air. If you have asthma, talk to your
  doctor before exercising outdoors in cold weather.

123
Cold Weather

• Look at p. 339 Figure 12.16 as a class.
• Class Discussion
• What do you have that you could wear as a base
  layer?

124
Cold Weather Health Risks

• Frostbite damage to the skin and tissues caused
  by extreme cold.
• The skin becomes pale, hard, and numb.
• Hypothermia dangerously low body temperature,
  occurs as a result of exposure to extreme cold,
  submersion in cold water, or wearing wet clothing
  in cold or windy weather.
• Causes drowsiness, weakness, and confusion.

125
Hot-Weather Risks

• Heavy sweating while exercising in hot weather
  can lead to dehydration, or excessive loss of
  water from the body. Drinking fluids before,
  during, and after physical activity can prevent
  dehydration.

126
Hot-Weather Risks

1. Overexertion
2. Heat Exhaustion
3. Heatstroke

127
Overexertion

• Overexertion overworking the body.

128
Heat Exhaustion

• Heat Exhaustion a form of physical stress on
  the body caused by overheating.
• Symptoms
• Heavy Sweating
• Cold, Clammy Skin
• Dizziness
• Confusion
• Fainting
• Weak, Rapid Pulse
• Cramps
• Shortness of Breath or Nausea

129
Heatstroke

• Heatstroke a dangerous condition in which the
  body loses its ability to cool itself through
  perspiration.
• Heatstroke can cause sudden death.
• Call for medical help if you recognize the
  symptoms of a heat stroke.

130
Sun and Wind Exposure

• Windburn
• Sunburn Read p. 340
• Skin Cancer
• Eye Damage

131
Coping with Injuries

• You can treat minor sports injuries yourself, but
  major injuries require professional medical
  treatment.
• Blisters
• Muscle Cramps
• Strains
• Sprains
• Tendonitis

132
Blisters

• Blisters are fluid filled bumps caused by
  friction. Well-fitting shoes and athletic socks
  can prevent blisters.
• Treatment cover the blistered area, leave
  blisters intact, and let them heal.

133
Muscle Cramps

• Muscle Cramps sudden and sometimes painful
  contractions of the muscles.
• Can occur when muscles are tired, overworked, or
  dehydrated.
• Stretching the affected muscle will usually
  relieve the cramps.

134
Strains

• Strains result from overstretching and tearing
  a muscle.
• Warm up before exercise to reduce the risk of
  strains.
• The symptoms are pain, swelling, and difficulty
  moving the affected muscle.
• Use the PRICE procedure outlined in Figure 12.18
  on p. 342 to treat strains.

135
The P.R.I.C.E Procedure

• P rotect
• R est
• I ce
• C ompress
• E levate

136
Sprains Tendonitis

• Sprains injuries to the ligaments around the
  joint that produce pain, swelling, and stiffness.
• Tendonitis inflammation and swelling in the
  tendons.

137
Major Injuries

• Fractures
• Broken Bones
• Dislocations
• Occur when a bone pops out of its normal position
  or joint.
• Concussion
• An injury to the brain can result in a severe
  headache, unconsciousness, or memory loss.

138
Concussions

• A concussion is an injury to the brain that
  results from a blow to the head, which causes the
  brain to rock violently back-and-forth within the
  skull. Concussions are a common injury among
  teens about 1 in 10 high school athletes suffer
  concussions each year. p. 342

139
Review

• What is the difference between a STRAIN and a
  SPRAIN?
• A STRAIN is a tearing of the muscle whereas a
  SPRAIN is a tearing of the ligaments.