Nutrition and Fitness Myths

• Study notes on vitamins, minerals, nutrition, physical fitness, and wellness

Vitamins

• Vitamins unleash energy, produce red blood cells, and maintain immune systems
• Found in fruits, vegetables, and grains
• The body does not produce most vitamins; therefore, dietary intake is crucial

Minerals

• Minerals help regulate body functions, release energy, aid growth, and maintain body tissues
• Sources include meats, dairy, nuts, and leafy greens
• Iron deficiency can lead to anemia

Osteoporosis and Blood Pressure

• Osteoporosis is characterized by weak bones, often due to low calcium and vitamin D
• Low potassium is associated with high blood pressure and heart disease

Water

• The body is 55%-60% water
• Survival is limited to a few days without water intake
• Water is essential for the absorption and digestion of food
• Daily intake recommendations are 13 cups for men and 9 cups for women

Daily Values

• Daily Values on food labels reflect a 2000-calorie diet, regulated by the FDA

MyPlate

• MyPlate encourages the use of the five food groups (fruits, veggies, grains, protein, dairy) at each meal
• Intended to ensure balanced nutrition

Different Types of Diets

• Vegetarian diets exclude or restrict animal foods

Vegan

• Vegan diets include only plant-based foods

Lacto-vegetarian

• Lacto-vegetarian diets include dairy products

Lacto-ovo vegetarian

• Lacto-ovo vegetarian diets include dairy and eggs

Partial Vegetarian

• Partial vegetarian diets vary by personal preference

Food-borne Illness

• Raw foods are the most common source of food-borne illnesses
• Prevention includes cleaning hands, separating raw food, cooking to safe temperatures, and promptly chilling perishables

Additives in Food

• Additives enhance food taste and appearance
• Common additives include sugar, salt, and corn syrup
• The objective is to make food last longer and appear fresh

Nutrients

• Over 45 nutrients are essential for the body
• Nutrients must be obtained from food
• Includes protein, fat, carbohydrates, vitamins, minerals, and water

Macronutrients and Micronutrients

• Macronutrients are needed in large amounts and include protein, fat, and carbohydrates
• Micronutrients are required in smaller amounts and include vitamins and minerals

Proteins

• Proteins are essential for muscle, bone, blood, enzymes, hormones, and cell membranes
• Recommended protein intake is 0.36 grams per pound of body weight

Fats

• Fats major energy source, provide insulation, and support bodily functions
• Saturated fats are considered middle-of-the-road, trans are the worst, and monounsaturated fats are the best
• Total intake of saturated and trans fats should be 20-35% of total daily calories

Carbohydrates

• Carbohydrates are the primary energy supplier for the body
• Athletes may require more carbohydrates
• High-carb diets can sustain energy levels during activities

Fiber

• Dietary fiber is a non-digestible carbohydrate found naturally in plant foods
• It is preferable to obtain fiber from food over supplements
• Excess fiber from supplements may lead to gas

Additional Notes

• Water is an important nutrient required in large amounts
• A balanced intake of macronutrients and micronutrients is essential for optimal health

What is Physical Fitness?

• Physical fitness is the body's ability to adapt and respond to stress
• Encompasses cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition

Skill-Related Components

• Skill-related components are defined by the ability to perform sports or activities
• Includes speed, power, and agility

Health-Related Fitness Components

• Cardiorespiratory endurance involves the ability to perform long, large-muscle, dynamic exercises at moderate to high intensity
• Muscular strength indicates the maximum force a muscle can exert in a single effort
• Muscular endurance represents the ability to perform repeated muscle contractions or sustain a contraction over time
• Flexibility involves the ability to move joints through their full range of motion
• Body composition is the proportion of fat and fat-free mass (muscle, bone, water) in the body

Guidelines for Weekly Exercise

• Aim for 150-300 minutes of moderate aerobic activity or 75 minutes of high-intensity aerobic activity
• Engage in moderate to high-intensity strength training activities involving all muscle groups at least 2 times per week
• Avoid inactivity and integrate movement into daily life

Disease Prevention and Management

• Regular physical activity lowers the risk of heart disease, stroke, cancer, and type 2 diabetes

Types of Physical Fitness

• Flexibility is important for reducing injury risk
• Strength supports overall health and daily activities
• Endurance enhances the ability to sustain physical activities
• Cardiovascular fitness is essential for heart health

Benefits of Exercise?

• Exercise reduces anxiety and depression by releasing endorphins
• Improves sleep quality and duration, boosts self-esteem, and promotes a sense of achievement and competence
• Improves cardiovascular and respiratory function, managing weight, and reducing body fat
• Releases endorphins, improving mood, and reducing stress and anxiety
• Regular exercise strengthens muscles and joints, reducing the risk of injuries, especially low back pain

Managing Fitness

• The fitness journey typically involves an improvement stage, needing commitment and well-planned workouts
• Followed by a maintenance stage, focusing on sustaining fitness through consistent activity

Preventing/Managing Injury

• Four basic guidelines exist
• Stay in condition to maintain a regular exercise routine suitable for specific goals
• Warm-up before exercise to prepares muscles and reduces the risk of injury
• Listen to your body to prevent over-exertion
• Utilize proper equipment which ensures safety and effectiveness during exercise

Definitions

• Being overweight is exceeding the recommended weight range for a height
• Obesity is a more serious degree of overweight, significantly increasing health risks

Body Composition & Estimation

• Components include fat-free mass (bone, water, muscle, tissue, organs) and body fat
• Body fat is the essential fat needed for normal body function (3-5% for men, 8-12% for women)

BMI Equation & Standards

• Equation: BMI = (weight in pounds / (height in inches)²) x 703
• A healthy weight is 18.5 - 24.9, overweight is 25 and above, obese is 30 and above, and underweight is below 18.5

Designing an Exercise Program

• Incorporate activities that are enjoyable to promote adherence
• Medical clearance is important for individuals with conditions like diabetes, asthma, heart disease, or extreme obesity
• Some health conditions may require tailored exercise plans
• FITT-VP Principle
• Exercise at a frequency of 3-5 times per week
• Aim to increase maximum oxygen uptake (VO2 max) and the intensity during workouts
• Workout for at Time: at least 60 minutes per workout
• Exercise for Volume: 150 minutes per week of moderate intensity
• Utilize Progression: i.e gradually increase difficulty based on personal goals, health, and fitness level

Muscular Strength and Endurance

• An exercise routine should engage all major muscle groups
• Workout at a frequency of at least a couple days a week
• Progression should be slow to prevent fatigue and injury

Supplements and Enhancing Drugs

• Use of supplements and performance-enhancing drugs should be done with caution due to potential dangerous side effects

Getting Started

• Select appropriate exercise equipment
• Select a finding a fitness center that is convenient and has suitable locations

Nutrition and Hydration

• A balanced diet is crucial for performance and health
• Drink fluids before and after exercise to maintain hydration

Health Risks

• Heart Diseaseis related to hypertension and unhealthy cholesterol levels
• Maintain a balanced diet and exercise to manage cholesterol
• Obesity can directly impact heart health, increasing the risk of various heart-related issues
• Lifestyle factors such as diet and exercise play a role in cancer risk management
• Low levels of body fat can affect hormonal balance and overall health
• Maintaining healthy body fat levels is essential for proper organ function

Wellness

• Reproductive, circulatory Individuals may be more susceptible to disorders when suffering from eating disorders
• Eat a balanced diet to support better immune responses and blood circulation
• Genetic, Physiological, Metabolism, Lifestyle & Psychosocial
• All these factors contribute to increased body fat and weight gain
• Coping with Stress & Negative Emotions
• Developing skills to manage stress can prevent emotional eating
• Mindfulness and therapy can provide support in emotional regulation

Healthy Lifestyles

• Dietary Patterns & Habits
• Consistent portion sizes and balanced meals are key to maintaining health
• Planning and preparing meals ahead of time may support healthier eating habits
• Follow a regular exercise routine which enhances mood and sleep quality
• Incorporate different types of exercise for comprehensive wellness benefits

Problems with Low Self-Esteem & Negative Emotions

• Develop appropriate coping strategies for emotional health
• Therapy and community support can aid in building self-esteem

Eating Disorders

• Perception, Image Thoughts, Attitude, Emotion
• Severe body image issues such as body dysmorphia and muscle dysmorphia require attention
• Anorexia: types of eating disorders based on the fear of gaining weight
• Bulimia: is caused by a types of eating disorders due to Episodes of eating followed by vomiting
• Binge Eating: Eating large amounts followed by guilt/shame
• Treatment which includes Counseling, group therapy, medication, and medical intervention are essential for recovery

Positive Body Image

• Follow Find Balance and Peace by setting an an Aim for a positive and realistic atmosphere regarding body image
• Practice Self-compassion and acceptance which play a crucial role in fostering a healthy body image