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Shelter in Place Modules

Health is Wealth: Fitness & Nutrition

Throughout this module, you will watch videos, participate in activities, and respond to discussion questions and a case study as if you were actually at The Spot for a 1-1.5 hour Peer Leaders session. By the end of the module, please email discussion questions responses and your case study response (all inside the purple rounded squares) with the subject line "PL F&N" to Danielle at youthprogramahs@gmail.com.

FITNESS

Fitness is typically referred to as the state of being physically healthy and functional. Types of physical fitness includes:

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AEROBIC

Cardiovascular exercises that use oxygen and strengthens the heart. Workouts can include walking, running, swimming, or biking.

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ANAEROBIC

While this also helps strengthen the heart, anaerobic exercises require more oxygen than what your body can supply, meaning they're more short term. These exercises include jumping rope or lifting.

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STRENGTH TRAINING

Strength training raises not only strength, but also endurance. They focus on power. Workouts include push ups, squats, and weight lifting.

Discussion Questions

(Respond after doing Activities 1-3)

  • On a scale of 1-5 (1 being not active, 5 being consistently active), how would you describe your fitness activities?

  • Why do you think it is important to care about how much physical activity you get?

  • What are ways to keep yourself fit?

  • How are you feeling after doing those exercises?

Activity 1: Stretches

Stretching is important for flexibility and preventing muscle cramps. Think of it as a safety measure before the actual workout... it's kind of like the public health of fitness (prevention that makes you better). When you warm up with stretches, your body is better prepared for exercises that require increased stress on muscles and emphasize more rigorous movement. Stretches are good to supplement with breathing techniques too (it helps you develop healthier lungs).

Activity 2: Cardio

Cardio workouts get your heart racing! They make it a stronger muscle and organ, and increase your overall stamina. High intensity interval training (HIIT) is a form of cardio exercise that saves you time while burning loads of calories compared to long jogs on the treadmill. You can cut a one hour workout by half by switching to HIIT, and you still burn off just as many calories! WORK SMARTER, NOT HARDER!

Activity 3: Resistance Training

When you do resistance/weight/strength training, you're working to build your muscle and holistic strength. This is important in becoming stronger, increasing your metabolism, ridding your body of unwanted fat, and using the energy you have wiser. Not only do resistance workouts help you become stronger, they tend to make you feel more energized since they maximize use of proteins in your body to get rid of unnecessary gunk that slows you down throughout the day.

Bonus Activity: COVID-19 DANCE

If the other three videos didn't seem like your type of workout, fret not! Dance is a way more lit way of staying fit and strong! It works the entire body and gets the heart pumping. 

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If you're game, watch the video Kenneth made and learn the dance that teaches you how to wash your hands and prevent contracting COVID-19! 

***If you learn the dance and make a video that can be posted on AHSYP social media, you'll get a prize!***

Nutrition

Nutrition is a type of science that takes into account how nutrients found in food and drinks play into our growth, health, and use of energy as humans. 

TYPES OF NUTRIENTS

MACRONUTRIENTS

Nutrients that are needed in large amounts of a person's diet.

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  • Carbohydrates

    • Fuel during high intensity exercise

    • Spares protein to preserve muscle mass

    • Fuel for the Central Nervous System

  • Proteins

    • Tissue structure

    • Part of plasma membranes

    • Involved in metabolic, transport, and hormone systems

    • Make up enzymes that regulate metabolism

    • Involved in acid/base balance to maintain a neutral environment in our bodies

  • Fats​

    • Energy reserve

    • Protects vital organs

    • Insulation

MICRONUTRIENTS

Essential elements in a  meal that are only required in small amounts.

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  • Vitamins

    • Water Soluble

      • Vitamin B1

        • Needed to release energy in food

      • Vitamin B2

        • Needed to build and maintain body tissue

      • Vitamin B6

        • Helps the development of the nervous system

        • Involved in the production of blood

        • Helps break down protein and glucose to produce energy for the body

      • Vitamin B12

        • Promotes proper growth and development of the nervous system

      • Vitamin C

        • Helps form growth hormones

        • Needed to build strong gums, teeth, and bones

        • Antioxidant

      • Folic Acid

        • Helps build DNA and protein

        • Helps maintain intestinal tract

        • Aids in bone growth

        • Prevents nervous system birth defects

    • Fat Soluble

      • Vitamin A

        • Vision

        • Healthy skin

        • Healthy hair

      • Vitamin D

        • Promotes strong teeth and bones

      • Vitamin E

        • Prevents damage to cell membranes

        • Protects vitamin A

        • Aids in blood production

      • Vitamin K

        • Aids in blood clotting

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  • Minerals

    • Calcium

      • Maintains teeth and bones

      • Helps blood clot

      • Helps nerves and muscle function

    • Potassium

      • Regulates water balance in cells

      • Helps nerves function

      • Important for heart rhythm

    • Sodium

      • Regulates water balance

      • Stimulates nerves

    • Iron

      • Forms blood cells

      • Transports oxygen throughout the body

    • Zinc

      • Aids in transport of carbon dioxide

      • Aids in healing wounds

      • Forms enzymes

  • Water

    • Moistens tissues such as those in the mouth, eyes, nose

    • Protects body organs and tissues

    • Helps prevent constipation

    • Helps dissolve minerals and other nutrients to make them accessible to the body

    • Regulates body temperature

    • Lubricates joints

    • Lessens the burden on the kidneys and liver by flushing out waste products

    • Carries nutrients and oxygen to cells

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When working on your diet, it's best to have a good balance of what your body needs. Everyone is different and respond to diets differently, especially since we all have varying body types and cultural foods! The healthy eating plate to the left is a general guideline on how to maintain a balanced diet during one meal. This includes keeping your drinks in mind as well! Remember to get your daily fix of 8 glasses of water to stay hydrated, energized, and healthy! Another thing that helps is meal prepping, which is when people prepare their meals ahead of time for the week so everything is portioned out!

Case Study

Summary:

  • Community around a Federally Qualified Health Center in Philadelphia had poorer health than overall health of city population

  • There was an initiative for culturally based activities (healthy eating and dancing) led by local residents, and the outcomes were satisfactory

    • People changed their behaviors (joined YMCA, applied information regarding healthy shopping tips, healthy post-workout snacks, and benefits of water consumption to daily life)

Think of yourself as a community fitness instructor. There are issues surrounding not having healthy food access and adequate fitness opportunities in the neighborhood you work and live in. After asking your neighbors about nutrition and fitness in their lives, many people have concerns over safety and prefer shopping at liquor stores down the street instead of traveling far for a market.

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WALK ME THROUGH IT:

  • How would you encourage community members to work on healthier eating practices? 

  • How would you have community members stay active consistently?

YOU'RE DONE! 

Now please email discussion questions responses and your case study response (all inside the purple rounded squares) with the subject line "PL F&N" to Danielle at youthprogramahs@gmail.com.

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