1. Fat is considered a nutrient. (true or false)

2. A pre-game meal for a school-age athlete should consist of

foods that are high in fat. (true or false)

3. The food guide pyramid puts foods into ____ major

categories. A. 4 B. 5 C. 6 D. 7

4. Vitamin A will generally be found in this food group.

a. meat, poultry, eggs b. vegetables c. grains d. fats

5. Which state has the highest percentage of people who are

obese?

a. West Virginia b. Alabama c. Mississippi d. Colorado

6. Daily exercise allows a person to eat more unhealthy foods

and maintain a healthy body. (true or false)

7. Which of these foods from McDonald’s contains the most fat?

a. Double Cheeseburger b. McRib c.

Large French Fry d. 10 pc. Chicken Nugget

8. Which of the following vitamins is not fat soluble?

a. vitamin A b. vitamin C c. vitamin D d. vitamin E

9. What happens when the amount of calories consumed

exceeds the amount of calories burned?

a. weight gain b. weight loss c. different for everyone

d. no change in weight

10. How many calories does it take to equal one pound?

a. 3,500 b. 5,000

c. 5,500 d. It depends on the type of food

11. What is the recommended amount of weight to lose per

week?

a. 1-2 lbs. b. 3-5 lbs. c. 5-7 lbs. d.depends on the person

12. This eating disorder involves bingeing and purging.

a. anorexia b. bulimia c. over-eating d. OCD

13. Which of the following in NOT one of the six basic

nutrients?

a. fiber b. protein c. carbohydrates d. water

14. Which of the following foods has the most nutrients in it?

a. skim milk b. coffee c. potato chips d. lemonade

15. It is recommended that kids engage in at least ______

minutes of physical activity on most days of the week.

a. 30 b. 60 c.90

CASE ONE: OBESITY

97 million U.S. adults are overweight or obese.

400,000 deaths in US/year

16% of deaths (2nd only to smoking as preventable causes).

In past 2 decades, average weight has increased 10%

Obesity has doubled

The Six Basic Nutrients

Carbohydrates

Proteins

Fats

Vitamins

Minerals

Water

Carbohydrates

Starches and sugars in foods.

Carbohydrates are the body’s preferred source of energy, provide 4 calories per gram.

Depending upon their chemical makeup, carbs are classified as simple or complex.

Simple Carbohydrates

Sugar, such as

fructose, sucrose

and lactose.

Ex. Sugar

packets, candy,

cake.

Complex Carbohydrates

Starches, which are found in whole

grains, seeds, nuts and potatoes.

The body must break down complex

carbohydrates into simple

carbohydrates before it can use them

for energy.

Write down 2 examples of complex

carbohydrates:

Fiber

An indigestible carbohydrate found in the tough, stringy parts of vegetables, fruits and whole grains.

Fiber helps move waste through the digestive system…

Proteins

Help build and maintain

body cells and tissues.

Proteins also provide the

body with energy.

Although they are not your

body’s main source of

energy they provide 4

calories per gram.

Examples: Meat, fish, eggs,

Beans, poultry.

Fats

Some fat in the diet is necessary for good health.

Fats provide more than twice the energy of carbs or proteins – nine calories per gram!

Fats also transport vitamins, flavor food and satisfy hunger.

2 Types of Fats

Saturated fats – solid at room temp. - animal products. Ex. Butter, lard, crisco.

Unsaturated fats- usually liquid at room temp. –vegetable products. Ex. Vegetable oil, peanut oil, olive oil.

Cholesterol – waxy fatlike substance in blood that causes blocked arteries.

Vitamins

Helps regulate many vital

body functions like

digestion and metabolism

of other nutrients.

Classified as fat-soluble or

water-soluble.

Fat-Soluble Vitamins

Absorbed, stored and transported in fat.

Your body stores these vitamins in your fatty tissue, liver and kidneys. Excess buildup of these vitamins can be toxic.

Vitamins: A, D, E and K.

Water-Soluble Vitamins Dissolve in water and pass

easily into the blood during digestion.

The body doesn’t store these vitamins, so you need to replenish them regularly through foods you eat.

Vitamins: C and B Complex ( B1, B2, Niacin, B6, Folic Acid, B12)

Minerals

Substances the body can not

manufacture but are needed

for forming healthy bones

and teeth and for regulating

many vital body processes.

Calcium, Phosphorus,

Magnesium, Iron

Water

Vital to every body function! You need 8, 8 oz. cups per day.

Transports other nutrients to and carries waste from your cells. Lubricates your joints and mucous membranes. Enables you to swallow, digest foods, absorb nutrients, and eliminate waste.Helps maintain normal body temp – sweating.

Review Questions 1. What are the six basic

nutrients?

2. What is an example of a

simple and complex

carbohydrate?

3. What is a calorie?

4. How many calories per

gram do you get from

carbohydrates and protein?

How many from fat?

5. Why do foods high in fat

cause people to gain weight

more than foods high in

protein and carbohydrates?

6. What are the two types

of vitamins? What’s the

difference between the

two?

7. List 4 examples of

minerals.

8. How much water do you

need each day? What does

water do for your body?

Consequences of too much or not

enough nutrients.

Too much fat: Diabetes

Too much vitamins: Toxic build up

Not enough water: Stiff joints and muscles

Not enough minerals: Weak bones

Not enough protein: Slowed muscle growth

Too much carbohydrates: High blood

pressure

Maintaining Good Physical Health

Requires Planning and WorkIn order to achieve

maximum output you not

only must you fuel your

body for performance ,but

you must also keep your

body fit.

Basics of Physical Activity Program

Because it focuses on your

goals and interests, your

fitness program is unique.

However, all effective

fitness programs are based

on three principles:

overload, progression, and

specificity.

Overload

Working the body

harder than it is

normally worked.

Builds overall muscular

strength and

contributes to overall

fitness.

Progression

Gradual increase of the

overload necessary to achieve

higher levels of fitness.

As an activity becomes easier

to do, increase the number of

repetitions or increase the

amount of time spent doing

the activity.

Specificity

Particular activities and

exercises improve particular

areas of health-related fitness.

Example – resistance training

builds muscular strength and

endurance while aerobic

activity improves cardio -

respiratory endurance.

Exercise Programs

To gain the most from an

exercise program, you’ll

always want to include

three basic stages for each

activity.

Warm-up, workout and

cool-down.

The Workout

The part of the exercise program when the activity is performed at the highest peak.

To be effective the workout needs to follow the F. I. T. T. formula. Frequency, Intensity, Time & Type.

F. I. T. T.

Frequency – how often you do

the activity each week.

Intensity – how hard you work

at the activity per session. (

Target HR)

Time – how much time you

devote to a session.

Type – which activities you

selected.

•S-Specific

•M-Measurable

•A-Attainable

•R-Realistic

•T-Time

Goal Setting•When setting goals, use the

acronym S.M.A.R.T.

Goal Setting•S-Specific: Your goal needs to

be something specific rather

than something broad. For

example, Don’t say, “I want to

lose weight” instead say, “I want

to lose 5 lbs.”

•Write your own example of a

specific goal.

Goal Setting

M-Measurable: You need to

make sure you can measure

your goal. If you wanted to

lose 5 lbs., you may want to

say, “I want to lose 1 lb. per

week and in 5 weeks I’ll

lose 5 lbs.”

Goal Setting

A - Attainable: It is

important to know your

capabilities. Any goal or

objective must be within

reach. Setting goals that

are not reachable can lead

to low self-esteem and

feelings of failure.

Goal Setting

R-Realistic: You don’t want your

goals to be so difficult that you

probably won’t reach them. For

example, if you are the towel

manager of the basketball team,

it’s not a very realistic goal that

you become a professional

basketball player if you aren’t

even on your high school team.

Goal Setting

T-Time: All of your goals need

to be linked to a completion

time. You should say, “I want to

lose 5 lbs. in 3 months or less.”

If you don’t have a time table,

you might end up putting off

your goals for another time.