2. +
Calorie Connection
Main Idea: you maintain your weight by taking in as many
calories as you use
Calories are units used to measure the energy found in
food.
If you consume more than your body needs you GAIN weight
If you use more calories than you take in, you will lose weight.
3. +
Metabolism
The process by which the body breaks down substances
and gets energy from food…..converts food into FUEL!
3500 CALORIES = 1 pound of FAT
If you consume 500 fewer calories than you use everyday you will
lose 1 POUND per week (safe)
5. +
BMI
Body Mass Index and body composition help you judge
whether your weight is healthy
BMI = a measure of body weight relative to height to determine
if you are:
Overweight: heavier than standard weight/height
Underweight: below standard weight/height
Obese: excess of body fat
6. +
Calculate your BMI
Worksheet
Although BMI is quick and handy it doesn’t always tell the
whole story: a person who is very muscular may have a higher
BMI but still be healthy ex: Arnold Swartsnager
7. +
Healthy Ways to lose Weight
Choose nutrient dense foods
Watch portion size
Eat few food that are high in fats/sugars
Enjoy your favorite foods in moderation
Be active
Tone your muscles
Stay hydrated
8. +
Healthy Ways to GAIN Weight
Select foods from the 5 major food groups that are higher
in calories: whole milk instead of skim
Choose higher calorie, nutrient rich foods:
alvacados, nuts, cheese, dried fruits, Pbutter
Eat nutritious snacks OFTEN
Get regular activity: to ensure weight gain is muscle
10. +
TARGET HEART RATE
WORKSHEET
MHR 220 – age (16) = 204
RHR 204 - 72 = 132
multiply your percentage of fitness
132 times .75 = 99
Add back in your RHR
99 plus 72 = 171…….this is your target heart rate!
Training zone is plus or minus 11 beats 160 to 181