ChapterTwo
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Cookingtools� Howmanyhaveamicrowave?� Crockpot?WalmartorTarget($20)� Wok?� Bigskillet?� Casseroledish?
� Dollarstoreforcheapcookingutensils(spatulasetc,walmartortargetforcheapcookware(skillet,crockpot,casseroledish)Chancesareyourfamilymayhavesomeextrasaround.
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Goaroundtorecipes.� Onedinnerrecipepertable
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Cooking4ps � Quickmicrowavesnacks:
� Popcornorairpoppedpopcorn-30cal/cup� Hardboiledeggs� Cannedtunainwater
� Bakedpotatoes(4min/flipover/4min)oruntilsoftwhenpokedwithafork-addsalsaandcheese.~100-200cal
� Steamedveggies(canusuallysteamtheminthebag…approx3min)-addcheese.
� Quesadillas-flourtortilla,cheese.Foldtortilla,melt,dipinsalsa.
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Crockpotsarefun(andcheap)� Canputinchickenthighsandsomevegetablesandandperhapsbeans..Andwillhavedinnerreadywhenyougethome.Cheapcrockpotsattarget.
� FrozenVegetables!
� Rice(bringwatertoafullboil)havetwiceasmuchwaterasrice.Willhavethefullamountofwhatthewaterwas.1cupwater,½cuprice=1cupcookedrice.
� Cheapplacestoshop,target,foodmax.
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Quickgotorecipes� Casseroledish:add1cuprice,chickenpieces,chickenbroth,carrots,potatoes,peas.Cookintheovenat350forabout45minutesoruntilchickenpartsjuicerunsclear.� Youcandothiswhileyouarestudying.
� Soupoverriceandaddedfrozenveggies
� Stirfry:putveggies(frozenarefine)inwokwithsomeoil…cookveggiesaddchoppedchickenorbeefortofu…it’sdone!
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CostComparisonofcookingathomeversusfastfood� Bagoffrozenveggies$1.25-$2.ooperpound
� Chickenbreastsorthighs$2.99-3.99perpound
� Potatoes$.99to1.99alb� Loafofbread$2.99-4.99� Lunchmeat$3.99lborlessifbuyabigbagatCostco� Romainelettuce$1.99-2.99for3-6heads� Costcowholechicken$4.99
� Herbs/spicescheapatfoodmax/groceryoutletandlastalongtime
� OneWhopperBurger$4.49/orcombo$6-$7
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PhysicalAc4vityandExerciseforHealthandFitness� LevelsofphysicalactivityhavedeclinedinrecentyearsandremainlowforallAmericans
� TheCentersofDiseaseControlandPrevention(CDC)reportedthefollowing:� 31%participateinsomeleisureactivity� 40%arephysicallyinactive� About12%ofAmericansreportexercisingvigorouslyfor20minutes3timesperweek,butactualstudiesshowonly3%meetthatparameter.
� 54%ofAmericanswithgraduatedegreesexercisecomparedtoonly37%ofhighschooldropouts
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PhysicalAc4vityonaCon4nuum� Physicalactivityismovementcarriedoutbytheskeletalmusclesthatrequiresenergy
� Exercisereferstoplanned,structured,repetitivemovementintendedtoimproveormaintainphysicalfitness
� Levelsoffitnessdependonthefollowing:� Heart’sabilitytopumpblood� Energy-generatingcapacityofthecells� %heartrateyouworkat
� Physicalactivityisessentialtohealthandconfersawidevarietyofhealthbenefits
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IncreasingPhysicalAc4vitytoImproveHealthandWellness
� 2008:TheU.S.Dept.ofHealthandHumanServicesrecommendsthefollowing:
� 150minutesofmoderate-intensityaerobicexercise,or75minutesofvigorous-intensityaerobicexercise,perweek
� Increasethevolumeandintensityofanexerciseformorehealthbenefits
� Healthyadultsshoulddoresistiveexercisesatleasttwiceaweek� Examplesofmoderatephysicalactivity:
� Briskwalking� Dancing� Swimming� Cycling� Yardwork
� Exampleofvigorousexercise:jogging
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MaxHeartRate� 220–age
� WanttoExerciseat60-75%ofthis� 200*.6=120bpm� 200*.75=150bpm
� Whentowarmup?
� Whentoincreaserangeofmotion?
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CurrentLevelsofPhysicalAc4vityamongAmericanAdults
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ComponentsofHealth-relatedFitness� Therearemanyareasoffitnesswhichhelpestablishhealthbenefits� Health-relatedfitnesshelpsyouwithstandphysicalchallengesand
protectsyoufromdiseases
� Somecomponents:� CardiorespiratoryFitness� MuscularStrength� MuscularEndurance� Flexibility� BodyComposition� MentalFitness� StressReduction� Nutrition
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CardiorespiratoryFitness� Abilitytoperformprolonged,largemuscle,dynamicexerciseatmoderatetohighlevelsof
intensity.� Dependsontheabilityofthelungstodeliveroxygenfromtheenvironmenttothe
bloodstreamandtheefficiencyoftheheartandnervoussystem� Whencardiorespiratoryfitnessimproves:
� Theheartpumpsmorebloodperheartbeat(increasedstrokevolume)� Restingheartrateslows� Bloodvolumeincreases� Bloodsupplytotissueimproves� Thebodycancoolitselfbetter(increasedvasodialation)� Restingbloodpressuredecreases� Improvedabilitytosleep
� Activitiesshouldbecontinuous,rhythmicmovementsoflargemusclegroups.� Cardiorespiratoryenduranceexerciseexamples:
� Walking� Jogging� Cycling� Aerobicdancing� Other….?
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MuscleStrengthandEndurance� MuscularStrengthistheamountofforceamusclecanproducein
asinglemaximumeffort� Benefits:Activitiesofdailyliving
� MuscularEnduranceistheabilitytoresistfatigueandsustainagivenlevelofmuscletensionforagiventime.� Benefitsinclude:
� Increasedbodymass� Increasedmetabolism� Increasedbonedensity� Improvedself-confidenceandabilitytomanagestress
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Flexibility� Theabilitytomovethejointsthroughtheirfullrangeofmotion� Flexibilityisaffectedbymanyfactorssuchasjointstructure,
lengthandelasticityofconnectivetissue,andnervoussystemactivity.
� Flexibilityisneededineverydayroutines.� Benefitsinclude:
� Loweredriskofbackinjuries� Promotionofgoodpostureanddecreasedriskofotherjointinjuries
� Reductioninage-relatedstiffness� Increasedcirculationbetweenjoints� Lower/nojointpain
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BodyComposi4on� Theproportionoffatandfat-freemass(muscle,bone,water)inthebody� Healthybodycompositioniscomprisedofhighlevelsoffat-freemassandan
acceptablelowlevelofbodyfat.� Therelativeamountofbodyfatapersonhasdoeshaveanimpactupon
overallhealthandfitness.� Toomuchbodyfatcouldhavethefollowingeffects:
� Heartdisease� Insulinresistance� Highbloodpressure� Stroke� Jointproblems� TypeIIDiabetes� Gallbladderdisease� Cancer� Backpain
� Thebestwaytolosefatisthroughexerciseandasensiblediet.� (caloriesinlessthancaloriesout)� Howtofigureouthowmuchtoeat.Figureoutbaselinecalorieswhereyouneither
gainorloseweight
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BodyComposi4on� Thebestwaytolosefatisthroughexerciseandasensiblediet.
� (caloriesinlessthancaloriesout)
� Howtofigureouthowmuchtoeat.Figureoutbaselinecalorieswhereyouneithergainorloseweight.
� Howtocalculateenergyneeds:� Lab9.1and9.2BMR(BasalMetabolicRate)calculatorsites:hSp://www.myfitnesspal.com/tools/bmr-calculatorhSp://www.bmi-calculator.net/bmr-calculator/Myfitnesspalcaloriewebsite
� AlsoWHENtoeat.Ea4nglateatnightwillincreasebodycoretempandalsocalorieshavenowheretogo.ThatiswhysomepeopletakeawalkaVerdinner(orwalktheirdogaVerdinner).
� Iwouldsuggeststoppingea4ng/inges4ngcaloriesatleast4hoursbeforebed4me.
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Skill-RelatedComponentsofFitness
� Speed:theabilitytoperformamovementinashortamountoftime.
� Power:theabilitytoexertforcerapidly,basedonacombinationofstrengthandspeed.
� Agility:theabilitytochangethepositionofthebodyquicklyandaccurately.
� Balance:theabilitytomaintainequilibriumwhilemovingorwhilestationary
� Coordination:theabilitytoperformamotortasksaccuratelyandsmoothlyusingbodymovementsandthesenses.
� ReactionandMovementTime:theabilitytorespondandreactquicklytoastimulus.
Skill-related fitness tends to be sport specific and is best developed through practice
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PrinciplesofPhysicalTraining:Adapta4ontoPhysicalStress(e.g.exercise)� Thegoalofphysicaltrainingistoproducetheselong-termchangesand
improvementsinthebody’sfunctioning.� Overtime,immediate,short-termadjustmentstranslateintolong-term
changesandimprovements.� Theseprinciplesinclude:
� Specificity:thetrainingprinciplethatthebodyadaptstotheparticulartypeandamountofstressplacedonit.
� Progressiveoverload:thetrainingprinciplethatplacingincreasingamountsofstressonthebodycauseadaptationsthatimprovefitness.
� Reversibility:thetrainingprinciplethatthebodywillreturntoitsoriginalhomeostaticstatewhenamountofphysicalstressisremovedforaspecifictime.
� Individualdifferences:eachindividual’sbodyadaptstothestressdifferently.
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Specificity:Adap4ngtoTypeofTraining� SPECIFICITY:Developingaparticularfitnessorskillcomponent,youmustperformexercisesdesignedspecificallyforthatskill.
� Weighttrainingwilldevelopmuscularstrengthbutwillnotbeveryeffectiveinimprovingcardiorespiratoryenduranceorflexibility.
� Awell-roundedexerciseprogramincludesallcomponentsoffitnessdesignedtoimprovedifferentpartsofthebodyortowardsspecificsportactivities
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ProgressiveOverload:Adap4ngtoAmountofTrainingandtheFITTPrinciple
� Theamountofoverloadisimportantsincetoolittlewillnothavemucheffectuponfitnesslevelsandtoomuchwillincreasethelikelihoodofaninjury.
� PROGRESSION:iscriticalsinceexercisingatthesamelevelswillnotprovideadaptationsandcanleadtoaplateau.
� FITT:aprincipleforoverload� Frequency—Howoften� Intensity—Howhard� Time—Howlong(duration)� Type—Modeofactivity
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Reversibility:Adap4ngtoaReduc4oninTraining� Thebodyadjuststolowlevelsofactivitythesamewaythatitdoestohigherlevels.
� Fitnessisareversibleadaptation.� Ifyoustopexercising,upto50%offitnessimprovementsarelostwithin2months.
� Notallfitnessimprovementsarelostwithin2months.� Strengthfitnesscanbemaintainedasinfrequentlyasonceaweekcomparedtocardiovascularorcellularfitnesslevels.
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DesigningYourOwnExerciseProgram� Medicalclearance
� Menundertheageof40andwomenunder50:exerciseisprobablysafe
� PAR-Q� GXT
� Assessment� Assessyoufitnesslevelforall5health-relatedfitnesscomponents
� Setgoals� Chooseactivitiesforabalancedprogram2/17/16
Figure2.3PhysicalAc4vityPyramid
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Figure2.4Healthandfitnessbenefitsofdifferent
amountsofphysicalac4vityandexercise
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GuidelinesforTraining� Trainthewayyouwantyour
bodytochange� Trainregularly� Startslowlyandgetinshape
gradually� Warmupbeforeexercise� Cooldownafterexercise� Exercisesafely� Listentoyourbodyandget
adequaterest� Cyclethevolumeandintensityof
yourworkouts
� Trytrainingwithapartner� Varyyouractivities� Trainyourmind� Fuelyouractivityappropriately� Havefun� Trackyourprogress� Keepyourexerciseprogramin
perspective
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Figure2.5ProgressionofanExerciseProgram
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ChapterTwo
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