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Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

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I learned tons of benefits from stretching. Stretching increased my flexibility, increased my range of motion, noticed a improvement in my performance for physical activities, increased blood flow to my muscles, noticed an improvement in my posture, and it overall calmed me down by reducing my stress levels.

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In this unit I learned the different type of heat injuries you can get and how badly it can affect you. But I learned how to treat them if it ever happens tome or someone around me. I feel like this was good that I learned this because I could see myself using some of the techniques to help someone who is actually in need.

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in this unit I learned how beneficial it was to stretch when you get ready to exercise. I found out there were stretches you can to to reduce soreness, or even just so you can get a better workout. I also tried some of these stretches and saw the benefits when I worked out. I also think that this unit also impacted me in a huge way that benefited me.

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What i learned is that stretching is more beneficial than i thought it was. They re are different stretch such as Dynamic stretching that help your blood flow through your body, Static stretching can help improve your flexibility.

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what i enjoyed about the stretching project was that we got to be more active at class and learn different types of stretches.

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on the fms lab I could see what areas I was having most trouble with and got to learn how to score someone else's movements.

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what I learned from the meal plan project was how to structure a diet and also having the opportunity to see other class mates their meal plan project.

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what i liked about the body composition lab was that we learned how to measure it and investigate the different and most accurate ways.

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I personally think that heat injuries are very important and was very interested in learning more about them and all the different types of people that play a role when someone is effected by it.

Heat stroke is a serious illness that occurs when the body is unable to control its own temperature.

Heat exhaustion is an illness caused by dehydration and salt loss, and can lead to heat stroke.

I think that it should definitely be brought up or discussed during a sports medicine class because i knew a little about it until i took sports med and understood what they were and how to help the person in the situation and the discussion we did helped me understand it much more efficiently.

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I thought that the video we watched was very interesting and very educational. I learned more about concussions from the video. Concussions are brain injury caused by a blow to the head or a violent shaking of the head and body. Concussions can be very dangerous if you don not do what the doctors tell you to do if you supposedly decide to not listen to the doctor and do the same thing you did to get that concussion you might end up with second impacts syndrome. Second-impact syndrome (SIS) occurs when the brain swells rapidly, and catastrophically, after a person suffers a second concussion before symptoms from an earlier one have subsided. This second blow may occur minutes, days or weeks after an initial concussion, and even the mildest grade of concussion can lead to SIS. I learned that you should always follow what the doctors tell you and no matter how important the game is and you don't want to let your teammates down, never break your doctors rules.

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Sliding Filament Theory/Method-Group Video or Poster

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Sliding Filament Theory/Method-Group Video or Poster

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It was very interesting to learn about our muscle psychology and the appropriate vocabulary to use while teaching it. We were able to become more educated on this when we watched the video on you-tube video that contained information about the different cycles that happen in our body. My partners and I had lots of fun drawing out the pictures to talk about our steps. We were also able to talk about different vocabulary such as ;Action Potential, Sarcolemma, Acetylcholine, T-tubule, Sarcomere, Calcium, Sodium, Actin, Troponin, Tropomyosin, Myosin, ATP, Crossbridge, Power stroke. We also made a video where my two partners and I explained where these points and steps are which was so intresting.

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We learned about a lot of different stretches and what effect they have on our bodies. We also tried some of them out and so it was fun seeing the different between dynamic and static stretches.

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In this ab I learned a lot about how to you can treat your body better that you can get the best out of it. that there are many different diets that can fit different people needs. I saw how many athletes benefited from changing their diet and it wan't a super hard cange to make. I think this pimpacted me the most and made me look at things differently.

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This was a very interesting measuring people body fat and learning about the normal and abnormal levels. I learned more about my body and what places on my body I need to work on.

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In the most recent lab we tested our heart rates in different zones and I didn't know anything about that, and about how our heart rates show how hard we should be working.

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I found this lab interesting because I got to learn a little bit more about my body and it helped me understand where im at with my body. I learned how to measure my body fat and how to do get my percentages down lower.

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In the unit with diets I learned about a whole bunch of different ones and which ones are better for certain body types and body goals. We also learned about the affects and such they have.

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We learned that what were told as kids on advertisement and what were told by others are not always true. Ive learned that their are multiple diets you can choose to benefit your body in different ways. ive also learnt that meat is not that good for you to constantly eat as your main source of protein, being a vegetarian is actually very beneficial and way more healthier than eating meat, many athletes choose this diet and said that it was the best option they ever did.

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With the body composition lab I learned of the many different ways to determine body composition; BMI, Skinfold Measurements, Bioelectric ImpedanceFitness Scores (12 min run, step test, push up, sit up, PACER), and which of these can be more effective.

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With the Vo2 Max activity and calculating our zones I learned that our heart rate is one of the best indicators of how hard our body is working during a workout and also that, measuring our heart rate will allow us to keep our exercise safe. Without putting too much strain on our heart while working out.

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With the FMS Lab I realized I had two areas of concern, however I feel like the feed back that I got it's well explained and complete. One area I had deficit in, was the shoulder mobility, and according to research , poor performance during this test can be the result of several causes, one of which is the widely accepted explanation that increased external rotation is gained at the expense of internal rotation in overhead throwing athletes. In addition, excessive development and shortening of the pectoralis minor or latissimus dorsi muscles can cause postural alterations including rounded or forward shoulders.

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The Game Changer Documentary and learning about new diets had a powerful impact in a way I see nutrition. To me the most powerful part of this documentary is when it explains the amount of water that could be saved only if the United States would to decrease meat consumption. This impacts the way I see nutrition because it helps me realize that by changing my diet to a vegetable based one I am not only helping my overall health but I am also helping reduce an unnecessary waste of water and cruelty against animals by not economically supporting the meat industry.

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i really enjoyed working with stretching and finding new things you can do on a daily that will help improve your stretching

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I really enjoyed watching the documentary and learning about how making healthier choices changes your diet and you see progress

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i really enjoyed learning about my diet and what is good and bad for your body.

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Fitness measureament taught me hiw fitness is measured, The right way to wor out. I taught me how not to over work my body and my muscle. It taught me the limits that I can take my body without getting injuried. It also taught me when I should let my body rest and how I should let it rest.

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Learning the muscles was very beneficial for me also. I say this because learning the muscles and learning what they do and the functions of them helped me with working out. Knowing the muscle help me understand how I should work them out. The best way I should work them out. It also helped me learn the best way to relax them. And why it's important to realx them.

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Learning about my diet and other peoples diets was interesting and helpful. I realize how much sodium I take in with every meal and know I need to consume less.

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I always wanted to know how much body fat I had as anything fitness&nutrition related interested me so much. This lab allowed us to

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At the field trip we took to Moraine we learned about many things. One of the more interesting topics was dry needling. When someones muscle is hurting the doctor pokes a tiny needle into the area of pain and it releases the pressure.

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Another thing that was very beneficial learning was dieting. I am not very good when it comes dieting and knowing the right foods to eat. Learning about dieting helped a lot when it came to eat the right foods to help my body be healthy, strong and more. I also learned about the right foods to eat to build muscles. I always struggled with gaining muscle mass. Learning about dieting helped me get a better understanding about the right food to eat to gain muscle.

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One final thing that was fascinating to me was the power of a healthy diet. There are so many different kinds of diets but what stuck out to me was a vegan diet. The effects of a vegan diet are so dramatic in comparison to a normal diet consisting of normal foods. If you switch to a vegan diet from a typical Western diet, you'll eliminate meat and animal products. This will inevitably lead you to rely more heavily on other foods. In the case of a whole-foods vegan diet, replacements take the form of whole grains, fruits, vegetables, beans, peas, nuts and seeds. Since these foods make up a larger proportion of a vegan diet than a typical Western diet, they can contribute to a higher daily intake of certain beneficial nutrients. For instance, several studies have reported that vegan diets tend to provide more fiber, antioxidants and beneficial plant compounds. They also appear to be richer in potassium, magnesium, folate and vitamins A, C and E.

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We were learning a lot about proper hydration and stretching this unit as it was very interesting to learn about specific stretches to help whatever muscle we were focusing on. My group and I created a weVideo where we presented many different stretches to a specific sport, such as weightlifting/powerlifting. I learned more importantly the significance of water to balance the electrolytes in our bodies, and the importance of proper sleep to balance our hormones levels and improve our daily performance, whether it be in school or in a sport.

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Another thing I found to be intriguing was the diversity of different stretches and their effects on the body. There’s different situations one should use different stretches such as dynamic stretches or static stretches. Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability. Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds. Static stretching is the most common form of stretching found in general fitness and is considered safe and effective for improving overall flexibility.

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During the nutrition unit we looked over the many types of diets that are used for people with a variety of problems. One of the many diets we looked and researched about was a vegetarian and vegan. The movie Game Changer brought to my attention the benefits of switching from a meat diet to a vegetarian diet.

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I found the sliding filament theory to be very interesting because I’ve always wondered how we can control different muscles when we want to and apply a specific amount of force when we want to. The sliding filament theory explains the mechanism of muscle contraction based on muscle proteins that slide past each other to generate movement.

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I really enjoyed this unit as I was able to learn a lot more about different diets that are out there. Overall, I already knew that diets are best when they fit to the individual’s goals and standards. It was very refreshing when we were able to create our own diet plans to eat and live a healthy, balanced lifestyle. Most importantly, it was mind blowing when we watched the movie “Game Changer,” this movie literally CHANGED MY LIFE. This movie helped me learn more about foods that will benefit me to feel strong and energized throughout the day, especially as an athlete, without that lethargic and slow feeling. I actually changed my diet to be a bit more plant-based and, already, I’m seeing such good responses in my overall energy levels and training.

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When learning about concussions  an common treatments for concussions I learned that if a student would be having issues during school due to a concussion the best thing to do will be to accommodate to assist the child during the period of recovery, and gradually pace their full return to physical and cognitive activities.
I also learned about how severe can concussions be and some of the most commons types of concussions.

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BMI is an interesting way to measure body fatness. Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness. BMI can be used to screen for weight categories that may lead to health problems but it is not diagnostic of the body fatness or health of an individual.

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This unit showed me how many different diets exist.

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I learned a lot about stretching and different types of stretches. I know what kind of stretches to do now before and after I work out. I realized how tight I was and started to stretch consistently.

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Learning about different diets and foods really opened my mind and taught me that there are countless different diets to follow to achieve certain health and wellness goals. The game changers documentary changed the way I see food. Before watching the documentary, I thought vegans were crazy and full of BS, but all the health benefits and facts that the movie mentioned convinced me to practice veganism. I had no idea what the point of stretching was until this unit. I learned a handful of stretching methods that have helped me improve my wrestling and overall athletic ability.

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One thing I learned in this unit is that there are multiple ways you can stretch to achieve different results. There's dynamic stretching that more focuses on bouncing movements such as skips. This helps with getting blood flow to the area before starting an event. Another type of stretch is called static stretching. Static stretching focuses more on relaxed stretching such as sit and reach.

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I really enjoyed watching the documentary about what effects your body when you change it to a more healthier diet. It was very interesting to see the different people that did change there diet whither it was an athlete or not. I was able to see how becoming vegan helps you in many different ways. It gives you more energy and prevents a couple diseases. I had a lot of fun with our diet project because not only was I able to look at the different diets people made but I was also able to make my own. While I was researching for my diet project I was able to become more informed on the different benefits you get from different diets whether  they decrease your chances of getting certain types of cancer or reduce your risk of heart disease by lowering cholesterol levels.

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One thing that impacted me the most when coming to this semester was stretching. I say stretching because I never really realized the importance of stretching. I never really understood why it was so important and why it was very crucial to do before and after any type of activity. Stretching helps prevent injuries. It also it your body looser. That can cause more flexibility.