MAPEH.docx

**HOPE W1 AND W2 Basic concepts of Physical Fitness and Recommended Physical Activity** **Physical activity** is defined as bodily movements produced by the skeletal muscles that lead to energy expenditure. **Domains of Physical Activity** 1. **Occupational -** These are work related activities...

**HOPE W1 AND W2 Basic concepts of Physical Fitness and Recommended Physical Activity** **Physical activity** is defined as bodily movements produced by the skeletal muscles that lead to energy expenditure. **Domains of Physical Activity** 1. **Occupational -** These are work related activities such as climbing the stairs or lifting objects. 2. **Domestic -** These are activities done at home such as household chores. 3. **Transportation -** These are activities for traveling or commuting. Examples of transportation-related activities are walking and cycling. 4. **Leisure Time** - These are activities for recreation. Examples such activities are sports, exercise and hobbies. **Exercise** - activity requiring physical effort, carried out to sustain or improve health and fitness. **3 Main types of Physical Activity** A. **Aerobic activity** - also known as a cardio or endurance activity. Aerobic physical activities improve the efficiency of aerobic energy production and cardio respiratory endurance. B. **Muscle-strengthening activities** - are collectively called resistance training. It is also the primarily used to improve muscular strength and muscular endurance C. **Bone-strengthening activities** - referred to a weight- bearing or weight loading activity. It produces force on the bones that promotes bone growth and strength **3 Body energy systems** 1. **Phosphagen System** -This system is the fastest way of acquiring energy for the muscle. Short burst of intense activity such as five second sprints or jumping are fueled through this energy system 2. **Anaerobic glycolysis** -- This system is the second fastest way of obtaining energy to keep the muscles contracting. The term anaerobic means "without oxygen". 3. **Aerobic System** -- Generally, not all physical activities or sports finish in less than three minutes. Thus, system is needed to generate energy for activities longer than three minutes. **Healthy Lifestyles and Physical Fitness** **Healthy lifestyle** - Are the habits, attitudes, tastes, moral standards, or economic level that together constitute the mode of living of an individual or group. It is also pertaining to or catering to a certain lifestyle: unhealthy lifestyle choices and healthy lifestyle choices. **Health-related physical fitness** - is also called functional fitness because it helps ensure that a person will be able to function effectively and meet the demands and task of everyday life. In addition, health-related physical fitness includes aspects of physiological functions that offer protection from lifestyle-related conditions, primarily from a sedentary lifestyle. **1. Cardiovascular-respiratory endurance** -- also known as aerobic power, **2. Muscular endurance** -- This refers to the capacity to move one's body or object without tiring. **3. Muscular strength** -- This refers to the single maximum of force a muscle - **Muscular strength vs. Muscular endurance** - **Muscular strength** -- is the max amount of force a muscle can generate once - **Muscular endurance** -- ability to repeat an exercise without getting tired **4. Flexibility** -- This refers to the ability to move a joint smoothly through its complete range of motion **5**. **Body Composition** -- This refers to the measurement of body fat and muscle mass in the body. Body composition metrics that are commonly used and include body mass index (based on height and weight) **Physical fitness assessments** - are affected by one's dietary intake, physical activity and stress management. These factors, in turn, provide additional information for assessing potential health risks associated with persons current lifestyle. **Different Types of Eating** **1. Fueling for Performance** **2. Emotional Eating** - Do you eat less or more when you feel sad or lonely? - Do you have preferred set of food to eat when you are happy? - Do you eat a lot or nothing at all when you feel sad? Happy? Nervous? Stressed? - How often do you end up eating rather than doing chores or assignments? - Do you associate food with good or bad memories? What kind of food you avoid because you associate with good memories. - Do you overeat when you are ecstatic or when you are depressed? **3. Social Eating** **4. Eating Out of Habit or Recreational or Habitual Eating** **HOPE W3 AND W4 (NASA BINDER)\ HOPE W5 AND W6 FUEL FOR PERFORMANCE:** **Fueling** is eating specific things during specific time windows to maximize performance and recovery. Clearly, you cannot achieve your full potential as an athlete/individual if your nutrition is terrible, but fueling is something that many athletes do not focus enough on. **1. Prime Time** Parenthesize your workouts by fueling up before and after vigorous exercise and longer workouts lasting more than an hour. Drink fluid and eat a little food before an early morning workout and after several hours have elapsed since your last meal. This could include fruit or a granola bar and a glass of water, or a small smoothie (not a vat). Expedite rehydration and refueling by drinking fluid and eating a little bit of food after exercise, too. This could be a glass or bottle of low-fat chocolate milk or a banana with peanut butter. **2. Rethink Your Drink** **3. Create a great plate -** To optimize performance and body functioning and composition, the goal is inclusive eating or consuming foods with protein, carbohydrates, and fat. This allows for tremendous variety in food choices but does not shortchange the body. **4. BE SUPPLEMENT SAVVY -** Supplements are enhancement to the diet, not a replacement for food. Taking a supplement to correct a deficiency or to augment an inadequate diet is a prudent and economical approach. For collegiate and professional athletes, choosing products with the NSF Certified for Sport designation provides the peace of mind that the products do not contain supplements that are harmful or banned. **5. TREAT THE BODY RIGHT -** An active body needs time to rest and recover, so adequate sleep is critically important. Eating more evenly throughout the day instead of uploading -- or consuming the majority of your calories at the end of the day -- places less load on the gut before bed. Being mindful of caffeine intake and avoiding excessive alcohol are strategies for self-care. **The Food Pyramid** is designed to make healthy eating easier. Healthy eating is about getting the correct amount of nutrients -- protein, fat, carbohydrates, vitamins, and minerals you need to maintain good health. \... This gives you a choice of different foods from which to choose a healthy diet. **How to Build Healthy Eating Habits and Make Them Stick** **1. Educate Yourself on Food and Healthy Eating Habits** In order to eat healthily, you have to understand which foods are actually healthy and which ones are not. Learn from reading nutrition books and websites. Maybe even consult a dietician to get you started. **2. Learn to Substitute Foods and Ingredients** In the old days, healthy eating meant a diet of bland-tasting food. I still remember that veggie burger that tastes like cardboard. Those days are thankfully gone as food technology has improved significantly. Many of the lower-fat versions of food items (like cheese and frozen yogurt) taste just as good as their standard "full-fat" versions. **3. KEEP RELATED GOALS IN MIND** In order to help you stick to healthy eating habits once you plan them, I find that it helps to keep related goals in mind. For example, each time I look in the mirror I make a point of looking at the condition of my abs. I want to maintain a half-decent physical shape so what I see in the mirror is a constant reminder that I have to keep eating well. **4. BE AROUND OTHERS WHO EAT HEALTHILY** This last point is related to having others help you with your goals. Sometimes it's hard to eat right when all of your friends, family members, and co-workers eat unhealthily. So, make sure that you spend time with other people who already eat well. This will help inspire you to eat healthy as well. You're basically teamwork to help you achieve the goal of eating healthy. **12 Ways to Develop Healthy Eating Habits for Life** **1. Eat 5 to 6 balanced meals a day** Eating 5 to 6 balanced meals a day means eating breakfast, lunch, and dinner, and 2 to 3 snacks daily. Each should include grain and/or starch, a vegetable and/or fruit, and protein. **2. Control portions and count calories** People who have successfully lost weight are those who control their calorie intake by monitoring food portions and calories. Reading labels, carefully measuring servings, and eating off smaller plates are all smart strategies to get you started. If you are dining at a restaurant, ask the waiter to serve you a small portion and wrap up the rest in a doggie bag. **3. EAT BREAKFAST EVERY DAY** "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." We may have heard this once or a million times already but eating a healthy breakfast is really important. Not only does this provide the energy that we need throughout the whole day, but it also gives us the health benefits that we will need in the long run. Eating a balanced breakfast serves as a fuel for the mind and body. **4. MANAGE YOUR METABOLISM** The Smart Eating Plan is all about keeping your energy up so you can build lean muscle, which will help you manage your metabolism. This becomes even more important as you age. - **Metabolism** is the biochemical process of combining nutrients with oxygen to release the energy you our bodies need to function. Your resting metabolic rate (RMR) is the number of calories your body burns to maintain vital body functions such as heart rate, brain function and breathing **5. Be mindful when eating** Pay attention to when and what you eat, and tap into your behavior and feelings around food. Eat only when you are hungry, but don\'t wait until you feel starving, when you will more likely overeat and choose unhealthy foods to calm your cravings. When you are heading to the fridge or pantry, ask yourself, \"What is motivating me to eat? Am I bored, angry, stressed, tired, full but not satisfied?\" **6. Drink lots of water** Water is one of the essential nutrients required by the body, we need a minimum of eight to ten 8-ounce (250 mL) glasses every day. Water transports nutrients and energy to cells, regulates body temperature, supports muscle, protects joints and organs, removes waste, and helps regulate body weight. The best source of hydration comes from non-caffeinated, non-alcoholic beverages, soups, and watery foods such as fruit and vegetables. On average, 20 percent of your water needs will come from food. Drink water with every meal and keep a bottle handy on your desk or in your bag. **7. Wait before stepping on a scale** I don\'t believe in weighing yourself daily or paying too much attention to the numbers on the scale. They\'re just numbers, and they don\'t report body composition (ratio of lean body mass and fat weight). Also, weighing yourself more frequently may be de-motivating -- you may think you aren\'t losing weight fast enough. **8. Spend less time each week being sedentary** Time spent being a couch potato is time spent completely sedentary---and not spending calories. And often, being a couch potato goes hand in hand with mindless snacking. Consider this: Successful weight losers watch fewer than 10 hours of television per week. **9. KEEP YOUR CUP HALF FULL** Research suggests that people who are optimistic are more successful at changing their behavior, including eating healthy and losing weight. Being optimistic is about focusing on what you can do, rather than on what you can\'t do. The focus is on gaining rather than losing---gaining health versus losing weight. **10. SUPPLEMENT SMART EATING** A healthful, balanced diet supplies the body with sufficient nutrients to carry out routine tasks. Supplements such as vitamins, minerals, essential fatty acids, phytochemicals, and more enrich the body\'s internal environment to fortify cellular protection, repair, and regeneration and support the Renewal process. **11. Choose whole grains** Research suggests that diets that include high amounts of whole grains may contribute to significant weight loss, while also reducing the risk of chronic illnesses such as diabetes and cardiovascular disease. A recent study published in the American Journal of Clinical Nutrition shows that eating whole grains is associated with lower blood pressure and lower body weight. This latter may be in part because whole grains slow digestion, making you feel fuller for longer. **12. SAY \"NO THANKS\" TO EMPTY CALORIES** We\'ve all given in to those urges and eaten too much chocolate or grabbed a doughnut and coffee at break time. But by doing this regularly, we gradually lose touch with our bodies, as empty calories and snacks become one quick-energy stepping stone to the next. A doughnut, for example, sends blood sugar soaring, giving you a boost of energy. Then, after about 10 minutes, your energy levels drop drastically, sending you to the kitchen or vending machine for something that will spike your energy again. What comes after that? Maybe chocolate chip cookies or a handful of jujubes. The result is weight gain and eating habits that negatively impact your health.