Eating for Optimal Health: Athletes & Pregnancy PDF

Eating for Optimal Health: Athletes & Pregnancy Key Points Macronutrients Athletes Carbohydrates: Primary energy source; stored as glycogen. Sources: Whole grains, fruits, vegetables. Proteins: Muscle repair and recovery. Sources: Lean meats, eggs, beans. Fats: Long-lasting energy for endurance....

Eating for Optimal Health: Athletes & Pregnancy Key Points Macronutrients Athletes Carbohydrates: Primary energy source; stored as glycogen. Sources: Whole grains, fruits, vegetables. Proteins: Muscle repair and recovery. Sources: Lean meats, eggs, beans. Fats: Long-lasting energy for endurance. Sources: Avocado, nuts, seeds. Hydration: Prevents dehydration, supports performance. Pregnancy Carbohydrates: Energy for baby’s growth. Sources: Whole grains, fruits. Proteins: Supports fetal tissue growth. Sources: Chicken, beans, tofu. Fats: Baby’s brain and eye development. Sources: Fatty fish, flaxseeds. Hydration: Maintains amniotic fluid levels. Micronutrients Athletes Iron: Delivers oxygen to muscles. ○ Sources: Spinach, red meat. Calcium: Strengthens bones. ○ Sources: Dairy, broccoli. Vitamin D: Supports immune health. ○ Sources: Sunlight, fortified milk. Magnesium: Reduces muscle cramps. ○ Sources: Nuts, whole grains. Pregnancy Folic Acid: Prevents neural tube defects. ○ Sources: Leafy greens, beans. Iron: Supports increased blood volume. ○ Sources: Red meat, spinach. Calcium: Builds baby’s bones. ○ Sources: Dairy, leafy greens. Omega-3s: Brain and eye development. ○ Sources: Fatty fish, walnuts. Key Terms for Understanding - Macronutrients: Nutrients required in large amounts (carbs, protein, fat). - Micronutrients: Essential vitamins and minerals needed in small amounts. - Folic Acid: A type of B-vitamin important for fetal development. - Omega-3 Fatty Acids: Healthy fats critical for brain and eye development. Quick Tips Athletes: Focus on pre- and post-workout meals for energy and recovery. Pregnant individuals: Eat small, frequent meals to manage nausea and meet nutrient needs.  DIETARY SUPPLEMENTS AND ENERGY DRINKS What Are Dietary Supplements? Dietary supplements are products that help fill in gaps in nutrition. They can include vitamins, minerals, herbs, amino acids, and more. Common forms of supplements include: ➔ Tablets ➔ Capsules ➔ Gummies ➔ Teas ➔ Powders ➔ Candies ➔ Nutrition Bars Important Considerations About Supplements: ★ Misleading Labeling: Not all supplements are what they seem. In 2021, the FTC warned companies for misleading claims about supplements. ★ Overdose Risk: Too many supplements can lead to toxicity and health risks. ★ Interactions with Medications: Supplements can interfere with prescribed treatments. ★ Complementary, Not Replacements: Supplements should complement, not replace, a balanced diet. ★ Natural Doesn’t Mean Safe: "Natural" supplements can still have side effects or interact with medications. Myths About Dietary Supplements: ➔ Supplements Can Replace a Healthy Diet: Supplements do not provide the variety of nutrients found in food. They are intended to complement, not replace, a well-balanced diet. ➔ Natural = Safe: "Natural" does not guarantee safety. Many natural supplements can have harmful effects or interact with other medications. ➔ More Is Better: Higher doses can be dangerous and lead to health complications. Always follow recommended doses. ➔ All Supplements Are Fully Regulated: Many supplements are not strictly regulated, meaning the quality and safety can vary. Feature Organic Dietary Supplements Natural Dietary Supplements Definition: Made from ingredients grown without synthetic pesticides, Derived from natural sources like plants, fertilizers, or GMOs. animals, or minerals, without synthetic alterations.  Certification: Often certified by recognized organizations (e.g., USDA No universally recognized certification Organic). for "natural" supplements. Processing: Subject to strict regulations for minimal chemical use. Can undergo minimal processing, but less regulated Ingredients: Only includes ingredients grown without harmful chemicals. Contains ingredients derived from nature, but purity may vary. Price: Generally more expensive due to farming practices and Varies in price depending on the source certification. and processing. Key Terms to Understand: ★ Supplements: Products designed to add extra nutrients to the diet, like vitamins, minerals, or herbs. ★ Organic: A certification indicating that the product is grown without synthetic pesticides, fertilizers, or GMOs. ★ Natural: Ingredients derived from nature, but without a specific, standardized certification. ★ Certification: A formal recognition of a product's adherence to specific standards, such as USDA Organic. Energy Drinks: Caution and Considerations ❖ Energy drinks are beverages designed to increase energy, alertness, and performance. However, they come with both benefits and risks. Uses of Energy Drinks Boost alertness and focus Enhance physical performance Combat fatigue and improve mood Side Effects of Energy Drinks Rapid heartbeat Increased blood pressure Sleep troubles Jitteriness, headaches Dehydration and anxiety Chronic diseases with overuse Professionals’ View on Energy Drinks ★ Not a Replacement for Sports Drinks: Energy drinks provide a temporary boost, often through high caffeine and sugar, which can lead to dependency. ★ Variation in Ingredients: Energy drinks can differ in ingredients, caffeine levels, and their effects on the body. ★ Social Media Influence: Overconsumption of energy drinks is often glamorized online, with influencers promoting them as essential for fitness or productivity. Tips for Safe Use of Supplements and Energy Drinks ❖ Follow recommended dosages and check labels. ❖ Stay hydrated and avoid excessive intake. ❖ Be cautious of interactions with medications or other health conditions.  Eating Disorders What is an eating disorder? An eating disorder is a psychiatric disorder characterized by unusual eating habits. These habits may include excessive and recurring episodes of binge eating, restriction of calories, desire to eat inedible substances, and more. Types of eating disorders ! There are many types of eating disorders out there, and we will obviously not go over all of them.! Note: Eating disorders are NOT always a byproduct of an extreme fear of weight gain. However, the 2 major types of eating disorders do originate from the phobia Pica - an uncontrollable urge to eat things not usually seen as food - Dirt, rocks, cloth, paint chips, etc Avoident/Restrictive Food Intake Disorder (ARFID) Individuals with ARFID fall into 3 main categories: 1. A disinterest of eating 2. The fear of eating new foods, not knowing what may happen (ex. vomiting ,choking) 3. Disdain of certain smells, textures, colours, or temperatures Disdain - to consider something unworthy or not worth concern ❖ Patient does not have issues with body image ❖ Lacking of food or restriction due to culture/religion does not count ❖ Disturbances cannot be caused by another mental disorder If accompanied in the context of another disorder, symptoms must exceed criteria and require additional medical assistance Binge Eating Disorder (BED) - Excessive binge of food Binge - to do an activity excessively Person eats beyond fullness ○ When eating, the person feels as if they can’t stop 2 Major Types of EDs - Characterized by the extreme fear of gaining weight - Using intense methods to become thinner (known as purging) Purging - A compulsive behaviour used as an attempt to lose weight Compulsive Behaviour - A repetitive behaviour or mental act in response to an obsession Bulimia Nervosa - Episodes of binge eating followed by purging Eating large amounts of food beyond fullness with inability to stop  ○ Binge episodes are followed by purging Influenced by fear of weight gain After diagnosed with Bulimia, patients are placed into 1 out of 2 types, depending on how they react after binges: ★ Purging type ○ Self induced vomiting, misuse of laxatives, enemas, & diuretics ★ Non-purging type ○ Excessive exercise, fasting/dieting Anorexia Nervosa - Severe restriction of calories followed by purging Has the highest mortality rate out of all mental illnesses - Results in the individual being underweight - If patient is not underweight, they have what is known as atypical anorexia - Intense fear of weight gain - Resulting in purging Subtypes ★ Restricting type ○ Excessive fasting/dieting, exercise ★ Binge eating/purging type ○ Binge eating large amount of food with no control ○ Misuse of laxatives, diuretics, enemas ○ Self induced vomiting Causes/Risk Factors Environmental factors play a big part in developing eating disorders - Family history of eating disorders - Comments made by relatives related with weight - Pressure/teasing by peers - Unhealthy beauty standards Having records of other mental disorders add additional risk to developing a E.D - Used as a method of control - Trauma Treatments Setting up a treatment plan - It is best to see what a person’s needs are and what goals have to be met in order for them to be able to keep on track with the plan - The plan should person’s mental, physical, and financial needs Who to seek help from - Mental health professionals To help resolve the core of the problem, making sure once physical problems are resolved, it stays that way. - Dietitian Education about nutrition and its importance is key to maintaining and starting healthy eating habits. The patient may fear eating certain foods due to misinformation - Medical specialists Assists with any physical damages that were a result of the E.D - Family & Friends Patients can seek support from family and friends for physical and mental assistance. Helping them keep on track, and boosting their mood to speed up recovery. Cognitive Behavioural Therapy (CBT) A form of talk therapy to help develop awareness around negative patterns of thinking and how to change it. - Help install healthy eating patterns - Addressing disorganized and anxiety heavy thoughts - Compulsive thoughts - Learn healthy coping mechanisms Participant in day programs Hospital/Facility stay Medication - Although medication cannot cure E.Ds for the long term, they can assist with the healing process Key Terms: Hives - a rash of round, red welts on the skin that itch intensely, sometimes with dangerous swelling, caused by an allergic reaction. Anaphylaxis - a severe allergic reaction, commonly treated with Epinephrine. Immunoglobulin E (IgE) antibodies - trigger the immune system to release chemicals that cause allergic reactions. Lactose - the sugar in milk products Intolerance - a digestive problem, different to an allergy A food allergy occurs when the immune system mistakes a harmless food protein for a threat, triggering a reaction. Causes include: Immune system malfunction: Genetics: Environment: ★ Immunoglobulin E ★ Allergies can be ★ Pollution weekend (IgE) antibodies release inherited through genes immunity and a lack of histamine, causing diet diversity increase symptoms. risk Food allergy and food intolerance are not the same thing, mostly because the body reacts differently to each. An allergic reaction is caused by the immune system, while an intolerance has to do with the digestive system. Common Food Allergies include: Wheat Allergy: ★ An allergy to a protein found in wheat. It is often confused with a gluten allergy, but it's not the same. Gluten is a protein found in wheat, barley, and rye, however, when a person has a wheat allergy ‘gluten-free’ food may still cause allergic reactions. This is an allergy most commonly found in children, but about 65% of them outgrow it by the time they are 12. ★ A common misconception about wheat allergy is that it is often said to be the same as Celiac Disease. However, they are not the same. Celiac Disease (like the name suggests) is not an allergy, but a condition that is related to the consumption of gluten, where people develop an intolerance to gluten. Milk Allergy/Lactose Intolerance: ★ It is a common misconception that lactose intolerance and dairy allergy are the same thing, but as mentioned previously, allergy and intolerance are not the same. Dairy allergy is an immune reaction that causes breathing problems, and swelling, and may lead to anaphylaxis. ★ Lactose intolerance, on the other hand, is the inability to digest lactose, the symptoms usually occur within a couple of hours after consumption and include some intestinal symptoms such as diarrhoea, and bloating. Lactose intolerance is a digestive problem. There is no cure for it, and unfortunately, it can be developed at any age. Peanut/Nuts Allergy:  ★ Peanut allergy has become much more common in the last 10 years, especially in Canada and the US. Because peanut is a legume, people with a peanut allergy are usually also allergic to lentils, chickpeas, peas, and beans, because they all share the same or similar proteins. These proteins are very different from the ones found in tree nuts such as almonds, Brazil nuts, and cashews. So people with a peanut allergy are not always allergic to tree nuts. Along with wheat, peanut is one of the eight foods with specific labelling rules under the Act of 2004. Seafood/Fish Allergy: ★ Most common in adults, it affects about 1 and every 100 have a seafood-related allergy. Allergic reactions can occur not only after consuming, but after touching and inhaling it as well. The body can have a wide range of reactions to an allergy and emits different symptoms based on the severity of the allergy. Mild allergy symptoms: Anaphylaxis symptoms: ★ swelling of the lips, face, and eyes ★ difficulty breathing ★ hives ★ swelling of tongue ★ swelling or tightness in the throat ★ tingling mouth ★ wheezing or persistent cough ★ abdominal pain ★ difficulty talking or a hoarse voice ★ vomiting ★ persistent dizziness or collapse Allergies can change with age although it is not very common: Childhood: Adulthood: ★ Most allergies develop in childhood and ★ New allergies are rare but possible appear early. ★ Prior allergies may get worse due to aging and weaker immunity. Depending on the severity of the allergy there are ways to treat and build immunity such as: Oral/Sublingual Omalizumab injections: Gut Health: Immunotherapy: ★ Reduces allergy risk ★ Improving gut ★ A gradual exposure to ★ Reduces or eliminates microorganisms can the allergens allergic reactions if the help the body tolerate ★ Allows the body to allergen is accidentally allergens slowly build a tolerance ingested. Epinephrine injections (EpiPens) are used to treat anaphylaxis. To treat a person going through anaphylactic shock: 1. Call EMS (emergency medical services). 2. Administer an EpiPen into the person’s thigh. If there is no response after 5 minutes, a second dose can be administered. 3. Lie the person on the ground and elevate their legs. 4. Check the person's airway, breathing, and circulation (ABCs) and start CPR if necessary until EMS arrives to take over.  Presentation summary Malnutrition is when the body lacks or has too many nutrients. There are two types of malnutrition, undernutrition and overnutrition. Undernutrition is when you are in a lack of nutrients. There are two smaller categories which fall under. Undernutrition macronutrients undernutrition and micronutrients undernutrition. Macronutrients undernutrition is when there is a deficiency of macronutrients. A macronutrients is a nutrient of the following: proteins, carbohydrates and fats. A micronutrient undernutrition is when there is a lack of micronutrients. Micronutrients are vitamins and minerals. Over nutrition is caused by over consumption of nutrients. There are two categories in over nutrition, micronutrients overnutrition and macronutrients overnutrition. Macronutrients overnutrition is overnutrition in proteins, carbohydrates and fats. Micronutrients overnutrition is overnutrition on vitamins and minerals. When one is undernourished their body is deprived of energy to sustain themselves. The body as a result starts shutting down its functions. As a result one can experience symptoms like weakness, low body weight, prominent bones, weakened immune system, stunted growth in children, hair loss, low heart rate, blood pressure and death. When one is overnourished they may experience obesity, high blood pressure, heart disease, death and more. There are a lot of reasons why one may be malnourished. For undernutrition, one might struggle to get the nutrients needed because of money or access to nutritious food. Medical conditions such as cancer depletes calories, making it harder to reach for nutrition intake. Medical conditions which make it hard to swallow and that like nausea and mental disorders may also be a factor to undernutrition. Overnutrition may be caused from a lack of healthy food, and mental disorders like stress, anxiety, or a binge eating disorder. Malnutrition may be diagnosed through clinical assessments, physical examination and laboratory tests. There are many ways to treat malnutrition, like nutritional support by a gradual introduction of nutrient dense food and supplements, treating underlying conditions for example treating a digestive disorder, monitoring the weight growth and laboratory values of an individual, hydrating, and mentally supporting the person who is suffering from malnutrition. You can prevent malnutrition in many ways like having a balanced diet, going for regular checkups, and taking supplements if you think you may lack any sort of vitamins or minerals. People who are very vulnerable to malnutrition are people with a low income, children, people with a chronic illness, and people of age. Malnutrition is a very serious topic in developing countries like countries in Africa and countries in Asia. Malnutrition there is especially bad because of the poverty and third world countries people do not have the money to get food.  FOOD AND MEDIA: Sheryl N. & Markkaylia D. I HANDOUT Learning Goals In studying food and media, you'll learn how the media shapes perceptions of food. You'll also explore how food is linked to public health, social class, and body image through various media platforms. Additionally, you'll examine the impact of food related advertisements and content on consumer behavior, health choices, and societal attitudes toward dieting and nutrition. Key Terms Indulgent Eating: an occasion when you allow yourself to have something enjoyable, especially something that is not good for you, or something enjoyable that you allow yourself. Diet Culture: pervasive idea or cultural standard that compares being thin and losing weight with health. Portrays being thin as the ideal and views any other size as inherently unhealthy or something to fear. Health Conscious: an individual's awareness, concern, and active pursuit of maintaining and improving their overall physical, mental, and emotional well-being. Extreme Dieting: a low-carbohydrate diet (high in fat), a low-fat diet (high in carbohydrates), a very low-calorie diet, and other diet modalities for weight loss purposes. Restrictive Diet: a way of eating that reduces calories to below someone's energy needs and/or limits the macronutrients or food groups a person eats Nutrient Deficiency: when the body does not get enough of a specific nutrient (vitamins, minerals, proteins, fats, or carbohydrates) required for normal growth, development, and overall health. Conform: to behave according to a group's usual standards and expectations, or to operate according to a rule How Media Affects Food Choices Media uses images and emotions to make us want certain foods. Ads use slogans and product placements to sell products. Social media spreads food trends and shows influencers promoting foods, making some eating habits seem normal. In movies and TV shows, food is used to show culture or promote brands. The Negative Side of Food in Media Media shows perfect-looking food in ads, which can give us unrealistic expectations. It often focuses on unhealthy foods instead of balanced meals. Social media promotes diet culture, which can cause body image issues and unhealthy habits. Food Misinformation False claims about food safety or health benefits can lead to bad choices. Media often glamorizes extreme diets without talking about the risks to health. Food, Media and Social Class Media shows expensive foods as fancy and affordable foods as less desirable. This can make class differences more noticeable and affect how we see food quality. Guidelines for a Safe Diet Category Dietary Advice Balanced - Carbohydrates: Include whole Macronutrients grains, fruits and vegetables. - Proteins: Lean meat, legumes, eggs, and plant - based proteins. Variety of Foods - Include a wide range of foods from  all food groups to ensure nutrient diversity. - Eat plenty of colorful fruits and vegetables for different vitamins and minerals. Hydration - Drink plenty of water throughout the day. Mindful Eating - Focus on eating your meals more slowly so that your food can be processed better in your stomach. Meal Planning - Plan meals ahead to ensure balance and impulsive food choices Dietary Adjustments - Make gradual changes to your diet instead of extreme changes to avoid nutrient imbalance Snacking - Choose healthy snacks like fruits, vegetables, nuts, or yogurt instead of sugary of fried options Avoid Fad Diets - Stay away from extreme, fad diets that promise rapid weight loss, as they are often unsustainable and can lead to nutrient deficiencies Support Systems - Remember to surround yourself with supportive friends and family  Summarization of Canada’s Food & Physical Activity Guide Maya S, Maya C, Victoria A Key terms for understanding: 1. Folate: A vitamin B that is crucial in the formation of red blood cells as well as healthy growth of cells and its functions. Dark green leafy vegetables, beans, peas, and nuts are the main sources of folate. 2. Amino acids: amino acids are simple molecules that form together to make proteins which are used by your body to produce hormones, enzymes, and to build and repair muscles and bones. 3. Cardiovascular health: How well your heart and blood vessels are working. It involves keeping your heart strong and your blood flowing properly to help your body stay healthy. 4. Carbohydrates: Carbohydrates are a type of macronutrient found in foods like grains, fruits, and vegetables, and they are the body's main source of energy. Eating healthy and keeping physical activity on a regular day basis not only helps your body but your mind. Taking care of yourself allows your body to feel good, rested and overall happier. A good variety, balance and moderation plan is important to make sure your body doesn't fuel up on only one thing but has enough nutrients from multiple foods, makes sure that your having a meal with a good balance of all the food groups, and also makes sure that you aren't excessively fueling your body with things that aren't good for you. Plate Proportions: Vegetables and fruits: Half (½) of the plate Whole grains: Quarter (¼) of the plate Proteins: Quarter (¼) of the plate Why Physical activity is important Physical activity is very important for our health. It helps keep our heart strong, makes our immune system work better, and helps us maintain a healthy weight. Regular exercise can also lower the chances of getting diseases like diabetes, high blood pressure, and some cancers. It is also good for our mental health because it can reduce feelings of stress, worry, and sadness. Exercise can help us sleep better and make both our body and mind feel good. The recommended daily physical activity needed 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with muscle-strengthening activities on two or more days per week How does eating well relate to good physical activity? Eating well is important for being able to do physical activities. Good food gives us the energy we need to exercise, helps our body repair muscles, and helps us do our best. Carbohydrates give us energy when we exercise, and proteins help our muscles grow and recover after a workout. The significance of balancing exercise of nutrition Balancing exercise and nutrition is important for achieving good health and fitness. Proper nutrition fuels the body before, during, and after physical activity, ensuring that muscles have the energy they need to perform and recover. Exercise,also, helps to improve metabolic efficiency, enhance muscle strength, and support cardiovascular health, all of which are supported by the right nutrients A diagram that provides a visual representation of Canada’s food guide: Tab 2  PAR 203: NUTRITION - FOOD AND YOUR MOOD Information Sheet - Valerie Chen, Eve Dunnewold, Jacob Sattin Everyone should regulate what they eat in order to regulate their mood. Young adults should especially watch their mood from food due to the mental/hormonal changes. The best foods to eat to regulate your mood are foods with low sodium, fat, and sugar. Nutrients and vitamins that help include: OMEGA THREE - Reduces symptoms of depression/anxiety VITAMIN D - Reduces symptoms of depression + boosts energy MAGNESIUM - Reduces stress + helps with relaxation PROBIOTICS - Improves the gut-brain axis, which regulates emotions ANTIOXIDANTS - Reduces stress ZINC - Reduces symptoms of anxiety + improves brain health IRON - prevents fatigue YOUR MOOD IS AFFECTED BY THE FOLLOWING: 1. VARIED DIET: Eat multiple types of food to get as many different nutrients as possible a. Improves concentration, memory, confidence + reduces symptoms of depression/anxiety 2. REDUCING INFLAMMATION: the natural response to harm in/to the body (harmful substances, injury, illness, etc.) a. Inflammation can disrupt serotonin/dopamine levels, both important chemicals for regulating emotions b. Improves general mood + ability to focus 3. REGULATE GLUCOSE LEVEL: sugar which is the main energy source for cells in the body a. Blood sugar levels change with what we eat b. Unregulated glucose levels result in mood swings, insomnia, stress, and heightened symptoms of depression 4. HEALTHY GUT + INTESTINAL MICROBIOME: microorganisms in your gut + intestine that affect your health a. The microorganisms protect from harmful substances b. Unhealthy gut + intestine microbiome results in stress + insomnia 5. NO DEFICIENCIES: lack of vitamins, proteins, calories, minerals, etc. a. Having deficiencies can worsen symptoms of depression OTHER NEGATIVE EFFECTS OF POOR NUTRITION + DIET: - Too much sugar = stress, impaired brain function, worsened mood disorders, worsened insulin regulation - High-fat foods = worsened general mental health, increased risk of mood disorders, mood disturbances, cognitive impairment MANAGE YOUR DIET Your brain and your gut affect your mood, so research and create a diet plan that works for your body. Eat at set intervals each day so you don’t skip meals Eat foods with fiber, folate, antioxidants, vitamin D, magnesium, etc. Avoid foods with too much sugar and processed foods Drink lots of water Eat a variety of foods so you get multiple types of nutrients KEY TERMS FOR UNDERSTANDING: 1. SEROTONIN: A neurotransmitter made in the brain that helps regulate pain, mood, sleep, and appetite 2. DOPAMINE: A neurotransmitter made in the brain that is released when you engage in rewarding activities. It also involves motivation and mood regulation. 3. GASTROINTESTINAL: Relating to the stomach and intestines 4. NEURONS: A cell that receives and transmits information from the body to the brain and back 5. OXIDATIVE STRESS: A condition where there’s an imbalance of free radicals and antioxidants in the body 6. FREE RADICALS: Highly reactive molecules that can damage cells ` 7. ANTIOXIDANTS: Molecules to neutralize free radicals broccoli broccoli Summary Micronutrients Micronutrients is a term that refers to both vitamins and minerals meaning that vitamins and minerals are both examples of micronutrients. they are important because it helps the body develop. An overdose of micronutrients or vitamins and minerals can cause life threatening conditions so having a balanced diet is key to make sure you don't overdose and have one of each or a balanced amount of vitamins and minerals. Vitamins C and D Vitamin C, also known as ascorbic acid, helps form blood vessels, cartilage, muscle, and collagen in bones. It also helps in the absorption of iron, and is also used in skin care products. Vitamin D is another extremely important vitamin. It helps manage the amount of calcium and phosphate in the body and helps to build strong and healthy bones. The body can only absorb calcium when Vitamin D, therefore making it extremely important in a person’s diet. Minerals Calcium and selenium Calcium is an example of a mineral that is extremely important to us. It helps form bones and teeth, maintain a healthy and strong body by supporting bones, assists with nerve messaging between the brain and the body systems, and helps the heart and your muscles to perform and develop properly. Selenium is another kind of mineral. It assists in making DNA to protect the immune system from compromises. Selenium also improves nail and hair health. It is also involved in the process of the metabolism of the thyroid hormones.  Phys-Ed Exam Notes P3 Things to Cover: 1. Healthy Active Living (textbook work) 2. Anatomy - the muscular system; the skeletal system 3. Brief History of HIIT 4. Yoga 5. Pilates Review 6. Movement Assignment - Components of a Warm-Up; Why warm up? Healthy Active Living (textbook work): Health Related Skill related - Body composition - Agility - Cardiorespiratory Capacity - Power - Flexibility - Balance - Muscular endurance - Reaction Time - Muscular strength - Coordination - Speed Health Related: 1. Body composition - Physically fit people have high muscle mass and bone density. - Men have 5-25% body fat, while women have 8-30% - Body Mass Index (BMI) is a common but imperfect fitness measure, lacking insight into fat distribution and not considering race, gender, or age. BMI Flaws Despite its flaws, BMI serves as a useful BMI Chart: starting point for assessing obesity-related health risks. 2. Cardiorespiratory Fitness - Physical Fitness Impact on Oxygen Delivery - Heart, lungs, and blood vessels efficiently deliver oxygen and nutrients. - Fit individuals have higher ventilatory and anaerobic thresholds.  3. Flexibility - Range of motion available in a specific joint. - Limits range of motion, affecting everyday functions later in life. 4. Muscular Endurance - Ability of a muscle to exert itself repeatedly. - A fit person can perform movements longer. 5. Muscular Strength - Exerting force can limit daily chores and activities. - The ability to exert an external force or lift/move a heavy object. Skill Rated: 1. Agility - Ability to rapidly and accurately change direction of the entire body in space 2. Power - The ability to exert a force at a fast rate - This is the combination of muscular strength and speed. 3. Balance - Static Balance- ability to maintain equilibrium while stationary - Dynamic Balance- ability to maintain equilibrium while moving 4. Reaction Time - The time elapsed between the stimulus/stimulation and the beginning of the reaction to the stimulus 5. Coordinate - Ability to use senses with the body to perform motor tasks smoothly and accurately 6. Speed - The ability to perform a movement in a short time period Training - It is a process that makes the human body more efficient. In physical activity, people aim to enhance their fitness through training, such as running faster, shooting a basketball better, or lifting heavier weights. The changes from training vary based on individual goals, from looking good to being an Olympic athlete. Training methods are like recipes; there are many ways to make chocolate chip cookies! The F.I.T.T Principle The F.I.T.T. principle captures the four basic building blocks of any exercise plan: - Frequency - Intensity - Type - Time Frequency- The amount of time you exercise each week Intensity- Improvement in your fitness level depends on the effort you put into your workout. Weight training intensity should use repetition maximums. To improve your cardiovascular system, work within your Target Heart Rate Zone, which is 60% - 90% of your Maximal Heart Rate. Target Heart Rate Zone 60%- 90% of your Maximal Heart Rate(MHR) Maximal Heart Rate = 220 - your age For example, Maddy is 16. MHR = 220 - 16 = 204 beats per minute(bpm) THR of 60% = 122.4 bpm THR of 90% = 183.6 bpm Type- The activity you choose should match your training goal. For overall fitness, pick activities that use many muscles, like jogging for cardiovascular health. For flexibility, select warm-ups and positions that stretch your muscles. Time- Exercise must be maintained for 20-60 minutes to benefit the body. Low fitness level: 20 mins. High fitness level: 60 mins. Anatomy - the muscular system; the skeletal system: Skeletal System - The skeletal system consists of all the bones and joints in the body. - Each bone is a living organ made of cells, proteins, and minerals. - The skeleton supports and protects soft tissues and provides attachment points for muscles, enabling movement. - It also produces new blood cells in red bone marrow and stores calcium, iron, and fat. In humans, there are 206 bones, making up 30-40% of body mass. - Bones are made of a non-living matrix and include water, collagen, and minerals. - They are connected by ligaments and covered by a membrane called the periosteum, which has bone-forming cells. These bones are arranged into two major divisions: the axial skeleton, (head, neck, back and chest) and the appendicular skeleton (everything else). The axial skeleton runs along the body’s midline axis and is made up of 80 bones in the following regions: Skull Hyoid Auditory ossicles Ribs Sternum Vertebral column The appendicular skeleton is made up of 126 bones in the following regions: Upper limbs Lower limbs Pelvic girdle Pectoral (shoulder) girdle Twenty-six vertebrae form the vertebral column of the human body. They are named by region: Cervical (neck) - 7 vertebrae Thoracic (chest) - 12 vertebrae Lumbar (lower back) - 5 vertebrae Sacrum - 1 vertebra (5 fused bones) Coccyx (tailbone) - 1 vertebrae (4 fused bones) Each vertebra, except for the sacrum and coccyx, is named using the first letter of its region and its position from top to bottom. For instance, T1 is the highest thoracic vertebra, while T12 is the lowest. Living bone cells are located on the edges and in small cavities within the bone matrix. Despite being a small part of the total bone mass, they play important roles in the skeletal system.The bone cells allow bones to: Grow and develop Be repaired following an injury or daily wear Be broken down to release their stored minerals. The skeletal system’s main function is to provide support for the body. For example, the spinal column provides support for the head and torso. The legs, on the other hand, support and bear the weight of the upper body while a person stands. But the skeletal system has several additional functions, including: Protecting internal organs from injury. For example, the skull protects the brain, while the thoracic cage protects the heart and lungs. Allowing for movement. Muscles attach to bones through tendons. This connection allows the body to move in many different ways. Producing blood cells. The soft, red, bone marrow inside of many bones produces red blood cells, white blood cells, and platelets. Storing minerals and nutrients. Bones can store and release minerals, including calcium and phosphorus, which are important for many bodily functions. Additionally, soft, yellow bone marrow also known as adipose (fat) tissue that can be used as energy can be found in this part of the bone marrow. Muscular System Muscles make up nearly 50% of our body weight. When they work, they contract, becoming short and thick, which pulls on bones and causes movement. Most muscles operate in pairs: when one set works, the other rests. For instance, when the bicep contracts, the triceps relax. The muscular system, with about 700 muscles, is essential for body movement and also helps move substances in the heart and digestive organs. Types of Muscular Tissue * Voluntary Muscles (Striated Muscle) – The muscles in our arms, legs, and neck are examples of voluntary muscles, which we can control. Skeletal muscle is the only type of voluntary muscle in the body, and it helps us perform actions like speaking, walking, or writing. These muscles contract to move body parts closer to the bones they attach to. They connect to bones through strong bands called tendons, while ligaments connect bones to other bones. * Involuntary Muscles (Smooth Muscle) – The nervous system manages involuntary muscles, which are called visceral muscles. These muscles are found in organs like the stomach and intestines and help move substances through them. Known as smooth muscle, they have a uniform look under a microscope and cannot be controlled consciously, unlike other muscle types. * Cardiac Muscle - Cardiac muscle is the third type of muscle found only in the heart, responsible for pumping blood. It is involuntary, functioning without conscious control. It can self-stimulate and is known as autorhythmic, with a natural pacemaker that controls contraction. Cardiac muscle tissue cells are striated, showing light and dark stripes under a microscope due to the arrangement of protein fibers. They form a branched network in the heart, indicating strength. Functions of Muscle Tissue 1. The main function of the muscular system is movement. Muscles are the only tissue in the body that has the ability to contract and therefore move the other parts of the body. Related to the function of movement is the muscular system’s second function: the maintenance of posture and body position. Muscles often contract to hold the body still or in a particular position rather than to cause movement. The muscles responsible for the body’s posture have the greatest endurance of all muscles in the body—they hold up the body throughout the day without becoming tired. 2. Another function related to movement is the movement of substances inside the body. The cardiac and visceral muscles are primarily responsible for transporting substances like blood or food from one part of the body to another and removing waste. 3. The final function of muscle tissue is the generation of body heat. As a result of the high metabolic rate of contracting muscle, our muscular system produces a great deal of waste heat. Many small muscle contractions within the body produce our natural body heat. When we exert ourselves more than normal, the extra muscle contractions lead to a rise in body temperature and eventually to sweating. Skeletal System Introduction Skeletal System | Human Skeleton https://www.youtube.com/watch?v=WdCRrcfan44 - The Bones Song Muscular System Introduction THE MUSCLES SONG (Learn in 3 Minutes!) - The Muscles Song Brief History of HIIT: - Study the test Yoga: - Yoga has several benefits for beginners. It can help reduce stress by activating the body's parasympathetic nervous system, which promotes relaxation. Breathing techniques and poses, such as child’s pose and savasana, encourage this response, helping to balance the effects of daily stressors. Stress releases cortisol, which can lead to fatigue and health issues. Yoga helps manage stress levels. - In a yoga class, a fast-paced session raises the heart rate and stimulates the sympathetic nervous system. By the end of the class, resting in Savasana allows the body to relax and the emotional state to settle, using breathing techniques that activate the parasympathetic nervous system. - Yoga can also alleviate anxiety. Practicing yoga improves awareness of anxiety and teaches ways to cope with it. Slowing down the breath and being mindful of the body can reduce anxiety symptoms effectively. - Yoga helps in building strength and fitness. As a bodyweight exercise, it sculpts muscles and strengthens the entire body evenly, unlike traditional strength training, which often targets specific areas. - For beginners, the best yoga style is one that encourages continued practice. Hatha Yoga, characterized by held poses and breath work, is recommended for those starting out. Iyengar yoga is also good, as its steady pace allows for detailed guidance from instructors. For a calmer experience, Yin yoga provides a slow practice where poses are held for extended periods, supporting relaxation. - Frequency of practice depends on personal commitments, but starting with two to three times a week is advisable. As understanding of yoga deepens, it can extend beyond classes to moments of breathing and gentle movement. - To start yoga at home, in-person classes are ideal but not always possible. Many teachers offer online classes, and YouTube can be useful. Having a yoga mat and props like blocks can enhance comfort, but household items can serve in their place. Practicing at home allows for flexible, short sessions and fosters a deeper connection between body and mind, leading to a more harmonious lifestyle. - Study the tests Pilates Review: - Look at videos - Learn all the poses - Study the tests Movement Assignment - Components of a Warm-Up; Why warm up?: Components of a Warm Up include: 1. Dynamic Stretching: Important for increasing blood flow and lubricating joints. 2. Cardio: Raise the heart rate gradually, with activities like running, jumping jacks, or burpees starting after warming up. 3. Isolations/Joint Mobility: Gently mobilize joints to ensure they have plenty of synovial fluid for smooth movement. 4. Strength Training/Movements: Use resistance to build strength and endurance in muscles. 5. Cool Down - Stretching: Perform static stretches after warming up to enhance muscle flexibility and prevent injury. Why Warm Up? During low activity, blood flow to muscles is low. After 10 to 12 minutes of exercise, blood flow increases to 70%-75%, improving muscle temperature and oxygen release for better performance. Warming up helps your body prepare for exercise, by gradually increasing the heart rate. A warm-up serves two major purposes: Enhance performance and prevent injury which can lead to longer life ability to be physically active.