Healthy lifestyle 1

• There are 45 nutrients needed for your body(obtained from food, and the main ones are:

  • Protein
  • Carb
  • fat
  • Water
  • Vitamins
  • Minerals
• Macronutrients:

  Portent, fat, carb, and water (large amounts)

  Micronutrients:

  Vitamins and minerals(small amounts) 
• Protein:

  From part of the muscle, bone, blood, enzymes, hormones, and cell membrane 

  Equation:

  Eq: .36 x body weight 
• Types of Fatty acids:

  Trans(most health problems), Saturated(Dont want in high numbers, Monounsaturated(Avocodo and nuts - Healthiest)
• Carbohydrates:

  -Supply energy for body cells 

  • Athletes can benefit from high-carbohydrate diets (they need more energy)
• Fiber:

  Dietary fiber: Nondigestible carb that is present naturally

  • All plant food
  • intake: Foods, not supplements
  • It can build up and cause gas
• Vitamins:

  are organic (carbon-containing) substances required in small amounts to regulate various processes within living cells

  F: Help unleash energy, produce red blood cells, immune system

  Source:

  • Fruits, grains, vegetables
  • The human body doesn't manufacture most vitamins
• Minerals:

  inorganic (non-carbon-containing) elements you need in relatively small amounts to help regulate body functions.

  Affects: 

  • Iron deficiency anemia 
  • Osteoporosis
  • Low potassium: high blood pressure, heart disease 
• Water:

  • The human body is 50-60% water
  • 50 days without food, but a few day without water 
  • Water is used in the digestion and absorption of food

  Men:13 cups

  Women:9 cups 
• Daily Value:

  Daily values: The US Food and Drug Administration uses food labels

  Based on a 2000 calories diet 
• MyPlate:

  -USDA’s: shows how to use the five food groups at each meal
• Vegetarians:

  • Vegans-only plants
  • Lacto-Vegetarians and dairy
  • Lacto-ovo-vegetarian plant & dairy &eggs
  • Partial vegetarians-differ per preference 
• Foodborne illness(Raw food is most common):

  Food safety principles:

  • Clean hands, food, and contact surface
  • Separate raw, cooked, and ready-to-eat foods shopping, storing, and preparing
  • Cooks foods safe temp(Meat:165)
  • Chill perishable foods 
• Additives in food:

  • Foods last longer, appear fresh, add taste
  • Widely used: sugar, salt, and corn syrup 
• Genetically modified food:

  • increased disease resistance, better nutritional content, lower prices, and less pesticide use 
  • No risk to human health 
• Food allergies:

  Due to:

  • Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish > 2023: sesame (9th)
  • Cause: Metabolism
• Physical Fitness:

   the body's ability to respond or adapt to the demands and stress of physical effort
• 5 components of health-related fitness:

  • Cardiorespiratory endurance: the ability to perform prolonged, large muscle, dynamic exercise at moderate-high intensity
  • Muscular strength: The amount of force a muscle can produce with a single maximum effort 
  • Muscular endurance: the ability to resist fatigue and satisfy a given level of muscle tension 
  • Flexibility: the ability of joints to move through their full range of motions
  • Body composition: The proportion of fat and fat-free mass(Muscle, bone, and water in the body
• Skill Related components of fitness:

  speed, power, agility, balance coordination, reaction time 
• Guidelines for weekly exercise:

  • At least 150min of moderate-intensity aerobic physical activity, 75 minutes of vigorous-intensity aerobic activity
  • Adules+ Muscle strengthening activities of moderate or high intensity that involve all major muscle groups 2 or more days a week
  • Avoid inactivity 
• Disease prevention and management:

  -Exercise specifically lowers the risk of:

  -Conorary heart disease

  -Stroke

  -Regular physical activity also reduces the risk of:

  -Cancer

  -Type 2 diabetes 
• Benefits of exercise:

  -imporve Cardorepiratorty functions

  -Improve body composition

  -Improve physiological and emotional well-being

  -Improve prevention of injured and low-back pain

  -improve Wellness for life
• Designing an exercise program:

  Best exercise program:

  • Promotes health
  • Fun to do

  Start slow 
• Medical Clearance

  The first step to exercising:

  • Diabetes, asthma, heart disease, and extreme obesity are conditions that may call for a modified program 
• FITT-VP:

  Frequency: 

  3 to 5 times a week

  Intensity:

  Increased maximal oxygen consumptions(VO 2max)

  Time:

  20 to 60min per workout 

  Type:

  Stress a large portion of the body's muscle mass for a prolonged period 

  Volume activity:

  150 minutes per week of moderate-intensity activity 

  Progression:

  The rate depends on goals, fitness, health, age

  Warm and cool down
• Muscular strength and endurance:

  Work all major muscle groups:

  Freq: At least 2 nonconsecutive days a week

  In, time, volume, and progression:

  • Do enough to fatigue your muscle
  • Progress slows as you become more fit 
• Getting started:

  electing:

  • Finding help
  • Selecting equipment
  • Choosing a fitness center 

  Eating and drinking for exercise:

  • Mantain balanced diet

  Drink water before and during exercise 
• Psychological and emotional wellness from physical activity:

  -Reduced anxiety + depression

  -Improved sleep

  -Reduced stress

  -Enhanced self-esteem, self-confidence, and self-efficacy
• Types of stretching(2-3times per week):

  • Static stretching
  • Dynamic stretching
  • Ballistic stretching
• Preventing and managing injuries:

  4 basic guidelines: 

  • Stay in conditions
  • Warm up thoroughly before exercising.
  • Do not when ill
  • Use proper equipment
• Managing your fitness:

  Start slow then gradually increase weight and duration
• Body fat:

  -Necessary for body function *3-5% in men + 8-12% in women
• BMI equation:

  • Weight in ponds/Heigh^2   X703
• Overweight health risk:

  Heart disease:

  -Hypertension

  -Unhealthy level of cholesterol

  -Impaired heart function 
• Overweight/Obesity:

  • Overweight: Total body weight above the recommended range for good health 
  • Obesity: A more serious definition of overweight
• Measure the right body weight:

  • Body weight and body shape are influenced by heredity
  • Lifestyle change
• Body composition:

  Fat-free mass

  • bOne, water, muscle, organ tissue, teeth, connective tissue,
• Low levels of body fat

  • Threat to wellness
  • Reproductive
  • Circulatory
  • Immune system disorder 
  • likely to suffer from dangerous eating disorders 
• Factors contributing to excess body fat

  • Genetic factors
  • Physical factors
  • Metabolism
  • Lifestyle factor
  • Psychological factors
  • Food: Coping with stress and negative emotions
  • Obesity: socioeconomic status foods with your family and culture 
• Adopting a healthy lifestyle

  • Dietary patterns and eating habits
  • Pay attention to portion sizes
  • Eat regular, balanced meals 
  • Physical activity and exercise
  • Enhance mood and sleep
  • Thinking and emotions 
  • Weight problems = Low self-esteem and negative emotions 
  • Coping strategies 
  • Develop appropriate coping strategies