Fitness Focus

Effects of Nutrition & Physical Activity

Self-Concept (part 2)

Physical Education Standard 4.5 says that 8^th grade students should be able to “explain the effects of nutrition and physical activity on: self-concept, weight control and physical performance.” This lesson will examine physical activity and its effect on self-concept and weight control.

The effects of regular physical activity on our health include:

• Reducing the risk of dying prematurely from cardiovascular disease
• Reducing the risk of developing diabetes
• Reducing the risk of developing high blood pressure
• Reducing the risk of developing colon and breast cancer
• Builds and maintain healthy muscles, bones and joints
• Maintaining a healthy weight
• Reduces feelings of depression and anxiety
• Promotes psychological well-being (satisfaction with all parts of one’s life, feelings of accomplishment)

We learned that self-concept is developed through interactions, feedback and reflections. Let’s look at the last three benefits of regular exercise mentioned above and connect them to our self-concept.

1. Regular activity « maintaining healthy weight « positive feedback, positive reflections« positive self-concept

2. No regular physical activity « unhealthy weight « negative feedback, negative reflections…

…« negative self-concept

3. Regular activity « reduces feelings of depression and anxiety « positive feedback, positive reflections « positive self-concept

4. No regular physical activity « NO reduced feelings of depression and anxiety « negative feedback, negative reflections « negative self-concept

5. Regular activity « psychological well-being feeling « positive feedback, positive reflections« positive self-concept

6. No regular physical activity « no psychological well-being feeling « negative feedback, negative reflections « negative self-concept

Physical Activity (Along with a Nutritious Eating Habits) is Key to Maintaining Energy Balance and a Healthy Weight

Regular physical activity along with nutritious eating habits is the key to maintaining a healthy weight. In order to maintain a healthy weight, there must be a balance between calories consumed and calories expended through physical activity. Although overweight and obesity are caused by many factors, in most individuals, weight gain results from a combination of excess calorie consumption and inadequate physical activity.

Smart Eating (by Ellie Krieger)

1. Find a balance between eating food we know is good for our bodies and food that gives us comfort.

2. Think of food in three categories: “USUALLY”, “SOMETIMES”, “RARELY”

· Usually- most nutritious (whole grains, fruit & vegetables, lean proteins, healthy fats, nuts, beans and low-fat dairy)

· Sometimes- brown sugar on oatmeal, French bread, etc.

· Rarely-bacon, butter, etc.

3. Notice that there are no “NEVER” foods. When you make something forbidden, you want it so much more. Fit treats into your nutritional plan in a sensible way.

Lesson Review

1. Describe which three (out of 8) are the most important effects of regular exercise to “YOU”.

2. Describe the connection between physical activity and self-concept. Give a complete example.

3. What is the key to maintaining a healthy weight?

4. If physical activity and eating nutritiously are key to maintaining a healthy weight and maintaining energy balance (hint, hint), why would not eating, skipping meals, barely eating, be such a dangerous strategy for losing weight?

5. Describe Ellie Krieger’s strategy for dealing with food.

6. Make a list of the foods you eat, “usually”, “sometimes”, “rarely” during a typical day. (YOU ARE NOT GRADED ON YOU FOOD HABITS, BE HONEST & LEARN)