Transcript
Physical FitnessKatherine CarpioMs. Oren Pd. 3
Thesis Statement
The obesity rate in the United States is rising; people are eating more junk food and are not exercising enough which has caused many people to develop diabetes and other harmful diseases. However regular exercise and a healthy diet can help establish a stable level of physical fitness that can help decrease the dangerous side effects of obesity.
What is Physical Fitness?
Perform at our peak potential
Look better
Feel better
COMPONENTS OF FITNESS
What is resistance training?
Any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and/or endurance.
• It builds muscle strength and tone. • Resistance exercise can raise metabolic rate, an important
factor in maintaining body weight.• It's been shown to build bone. • helps lower moderately high blood pressure.
Why Do Resistance Exercise?
Types of resistance exercise
Olympic liftingPower liftingWeight lifting
•Carbohydrates• Fat •Protein
MACRONUTRIENTS
Micronutrients
Vitamins
Minerals
B
E
N
E
F
I
T
S…
•Strengthens muscles
•Increases flexibility
•Helps strengthen bones
•Lowers rick of stroke,
•Heart Disease,
•High Blood Pressure,
•High Cholesterol,
•Diabetes,
•Several types of Cancer
•Easier to control body weight
•More energy and strength
•Keep your bones strong
•Improve brain function
•Prevents dementia
•Prevents or reduce back pain
•Sick less often
•The most important one…You’ll enjoy life more!
…FROM PHYSICAL FITNESS
What causes people to become overweight/obese?Physical Inactivity Overeating/ MalnutritionGenes & family history
Health conditions MedicinesLack of sleep
Side effects of Obesity
Diabetes
Hyperlipidemia
Blood circulating diseases
Skin Disease
Joint problems
Breast Cancer
Mental stress
Female Infertility
Liver disease
OBISITY leads to DEPRESSION
LOW SELF ESTEEM
CONTINUED…
•STIGMA •FAD DIETS•FALSE PROMISES
FIT
BECOMING
5 STEPS TO
1
EAT HEALTHY
HEALTHY FOOD MAKES A BIG DIFFERENCE
•BOOST ENERGY•FIGHT OFF DISEASE•FEEL GREAT•LOOK GREAT•LOSE WEIGHT•IMPROVE YOUR METABOLISM
FRESH FRUIT
VEGETABLES
WHOLEGRAINS
PROTEIN SOURCES
LOW FAT DAIRY FOOD
EVERY 3 HOURS
AMINO ACIDS
Nutrients
• Carbohydrates• Protein• Fat• Water• Vitamins• Minerals
Sample Diet
SAMPLE DIET1200 calorie diet sample Day 1
Breakfast:• Small Bowl breakfast cereal with skimmed milk -
180 calories• Fruit Juice unsweetened - 60 calsLunch:• 1 whole wheat turkey breast sandwich - 130 cals • 1 Orange - 23 calories Snack:• Non fat yogurt small pot - 50 cals• Fruit - 40 caloriesDinner:• Vegetable Curry with Fried Rice "Take away
meal" - 700 calories• Total calories = 1180 Calorie Diet
(www.weightlossforall.com)
2
STAY AWAY FROM…
CHIPS
Natural Cheetos White Cheddar – 150 cal, 9 g fat, 290 mg sodium. The term “natural” means nothing in the eyes of the FDA.
Fritos Originial – 160 caolories, 10 g fat, 160 mg sodium.
Fritos Pinch of Salt – 160 calories, 10 g fat, 75 mg sodium. They may be light on sodium, but the still have 90 calories from fat.
Salt Calories
Fat
CONTINUED…
• Bugles Original – 160 calories, 9 g fat, 310 mg sodium. Each horn is nearly 50% saturated fat by weight!
• Tostitos Multigrain – 150 calories, 8 g fat, 135 mg sodium. Half the calories come from vegetable oil -enough to fill out each serving with a full gram of saturated fat
CANDY
COFFEE
FAST I FOOD
CANNED FOOD
SODAS…
• ADDICTIVE• DEHYDRATE• PACKED WITH CALORIES• BONE WEAKENING
YWNH
O T ?…
S U G A R Y
3
WATER
•FLUSHES FATS AND TOXICS•HYDRATES THE BODY •AIDS WITH DIGESTION•HELPS ACHIEVE WEIGHT LOSS
DRINK, DRINK, DRINK!
4
EXERCISE!•WALKING
•RUNNING
•CYCLING
•SWIMMING
•DANCING
•SKIING
•PLAYING SPORTS
•HIKING
•WEIGHT LIFTING
RUNNING
• EVERYONE CAN DO IT• CAN BE DONE ALMOST
EVERYWHERE• AT ANY TIME• INEXPENSIVE
S P O R T S• LOWER RISK OF ILLNESS
• FUN YET BENEFICIAL
• HEALTHY LIFE
• FIT BODY
PHYSICAL ACTIVITY
ANY TYPE OF RIGID PHYSICAL ACTIVITY WILL HELP LOSE THOSE EXTRA POUNDS ALONG WITH A HEALTHY DIET, OF COURSE.
WEIGHT LIFTING
BUILDS AND TONES MUSCLESMUSCULAR STRENGHTMUSCULAR ENDURANCE
5
Do not skip meals.
Eat a variety of foods to get all the nutrients you need.
How to keep weight off
CONTINUED…
• Skipping meals can also cause overeating later in the day.
• Weigh yourself once a week.
• Skipping meals can slow your metabolism down.
Continued…
• Be sure to get plenty of activity every day.
• Physical activity is one of the most important aspects of keeping weight off, so do your best to keep active every day.
• Include choices from whole grains, fruits, vegetables and lean protein sources.
CONCLUSION
“Anyone can achieve fitness, all you need is determination”- Katherine Carpio
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Class Activity
Healthy or unhealthy?Have volunteers measure their body fat
percentage.
Beans
Egg Yolks
Diet sodas
McDonald’s grilled chicken sandwich
Pretzels
Gatorade
Salad Dressing