Fitness Goal 7:01 Identify factors that affect fitness.
Definitions • wellness- an approach to life that emphasizes taking positive steps toward overall good health • fitness-health; your body’s ability to meet physical demands/speeds up metabolism
1. Strength • the ability of your muscles to exert force • List 10 “everyday” ways you can build your strength. • List 5 “purposeful” ways you can build your strength.
2. Endurance • the body’s ability to use energy over a period of time without getting tired • built up through aerobic activities (sustained, rhythmic activities that improve the efficiency of your heart and lungs)
aerobic exercise- increases the body’s intake of oxygen and helps improve the circulation of blood and oxygen throughout the body • List 10 aerobic activities.
3. Flexibility • the ability of the body’s joints to make the full range of movements available to them (kneel, bend, turn, throw) • reduces risk of injury • improve by bending and stretching
Physical Benefits • helps you grow and develop normally • improves balance, coordination, flexibility • maintain healthy weight=look/feel better
healthy skin • reduce risk of heart disease ,high blood pressure, diabetes, some cancers
Mental/Emotional Health • manage stress (mental tension caused by change) • build self-esteem • feel more alert and energetic • increase confidence
Nutrition • the study of how your body uses the nutrients in the foods you eat • If you do not eat the food your body needs, you can suffer from malnutrition. (energy, growth, repair, and regulation of body processes become impaired) • eating the right foods and the right amount of foods
Not eating the healthy food your body craves can cause headaches, dizziness, and stomach pangs. • This can cause irritability and mood swings.
Exercise • Set a goal. • Increase exercise slowly. • Vary your activities. • Choose activities that are convenient and fun. • Use it as a social outlet. • Set a new goal once you have achieved the previous one.
Physical Activity • everyday activities that require you to be physically activity • 60 minutes a day • List 10 examples.
Healthy Weight • Height- the taller a person is, the more he or she can expect to weigh • Age- adults typically weigh more than teens • Gender- males typically weigh more than females at the same height
Bone structure- larger body frame weighs more than smaller body frames • Body build- muscular people tend to weigh more
Metabolism • Metabolism varies among individuals. • Muscle mass increases metabolism. • Basal Metabolism-the amount of energy required to maintain one’s automatic body functions (breathing, digesting, growing, etc.) • slows down as you age
Eating Disorders • anorexia nervosa- eating disorder that involves starving oneself • bulimia- eating disorder that involves extreme overeating and vomiting • binge eating disorder- compulsive overeating
Underweight • lowered resistance to infection • reduced muscle strength • malnutrition • weigh at least 15% less than recommended healthy weight • In order to gain weight- slowly and steadily choose low-fat, nutrient and calorie dense foods.
Overweight • weigh 15% more than recommended weight • usually caused by lack of physical activity
Effects of Obesity • strain on bones, muscles, internal organs • trouble walking and breathing • high blood pressure , heart disease, stroke, diabetes, cancer • 15 lbs overweight can cause a higher risk of early death
Overweight Epidemic • 65% of adults in the US are overweight • 15% of children and teens are overweight
Why Weight is Rising: • Advertisements • Television/Technology • fast food • convenience foods • people less active • eating for comfort
Weight Loss • 1 lb a week is recommended • Fad diets do not work. Robbing your body of what it wants or needs only causes you to overeat. • Too much weight loss can cause health problems. A lack of calories can cause the body not to run properly.
Eat reasonable portions of nutritious foods. • Choose broiled meat/poultry/fish over fried. • Do not follow fad diets or diets that require you to purchase special foods. • Eat food from all food groups. • EXERCISE!
Healthy Weight • Body Mass Index (BMI) • BMI=weight in pounds x 703 ------------------------ height in inches squared