Download Nutrition and Exercise

Nutrition and Exercise
Eating Well and Wisely
Exercise to the Fullest
Digestive System
Digestive System

Mouth
– Salivary glands release saliva to begin the digestion of carbohydrates
– Saliva is a fluid that helps soften food for easier swallowing
– Taste buds send nerve impulses to the brain for basic flavor
sensations: bitter, sweet, sour and salty

Esophagus
– Connects the mouth with the stomach
– Food passes to the stomach through – peristalsis
– Peristalsis is a series of involuntary muscle contractions

Stomach
– Releases acid and juices that mix with food form Chyme (thick paste)
– A layer of mucus protects the lining from acids released in digestion
– About 4 hours of churning, muscle contractions force the food to the
small intestine
Digestive System

Small Intestine
–
–
–
–
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Greatest amount of digestion and absorption takes place
About 21 feet long
Lined with villi to allow for more food to be absorbed
Several enzymes are produced to regulate chemical reactions
Large Intestine (colon)
– Food from the small intestine is prepared for elimination from the
rectum and anus

Liver
– Secretes bile to help break down fats, maintain blood sugar levels,
and filter poisonous wastes

Pancreas
– Produces digestive enzymes and insulin
– Break down proteins, starches and fats
Hunger vs Appetite
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Hunger- the body’s physical response to the
need for food
A feeling you are born with
Symptoms: weakness, hunger pains, dizziness, nausea, loss of
concentration

Appetite- the desire to eat based on the
pleasure derived from eating

Factors: taste, texture, or aroma of the food
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Satiety- feeling of fullness
6 Basic Nutrients
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Protein
Carbohydrates
Fats
Vitamins
Minerals
Water
Gluten

A gluten-free diet is a
diet that excludes the
protein gluten. Gluten is
found in grains such as
wheat, barley, rye and
triticale (a cross
between wheat and
rye).

A gluten-free diet is
used to treat celiac
disease. Gluten causes
inflammation in the
small intestines of
people with celiac
disease. Eating a
gluten-free diet helps
people with celiac
disease control their
signs and symptoms
and prevent
complications.
Protein
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Growth and Repair of body tissues
Protein has 4 calories per one gram
Make-up 10% of your diet
All proteins are made of Amino Acids (provides
energy)
11 can be made by your body (non-essential)
9 others are supplied by food (essential amino acids)
Complete Protein - contains all 9 amino acids
– meat, poultry, fish, and milk products

Incomplete Proteins - contains only some amino acids
– legumes, grains, nuts, and seeds
Carbohydrates (CHOs)

Instant Energy

CHO has 4 calories per one gram

Main source of food energy
– 60% of your diet

CHOs are divided into three classes
– Simple- sugars such as fructose and lactose
– Complex- starches
– Dietary Fiber
Three Classes of CHOs

Simple
– Naturally occur in fruits, vegetable, honey, and
molasses
– Sugar in your sugar bowl is a simple sugar
(sucrose)
– Most important sugar is glucose (major energy
source for cells in your body)
– CHOs must be converted to glucose before it can
be used as energy
FYI

A 12 ounce can of soda contains
7 teaspoons or 39 grams of sugar
A gram is the equivalent to a sugar packet
Three Classes of CHOs
(continued)
– Glucose that is not used right away is stored in the liver and muscles as a
starch-like substance called Glycogen
– When more energy is needed, the body converts the glycogen back to
glucose
– When the body takes in too many carbohydrates than it can use or store,
the excess is stored as body fat

Complex CHOs
– Starches
• vegetables, potatoes, grains (rice, corn, wheat, and oats) and beans
• breads, cereal, and pasta are also made from grain
– Complex CHOs are low in fat and rich in vitamins, minerals, and fiber
– The body must break down complex into simple before it can use them for
energy
Three Classes of CHOs
(continued)

Dietary Fiber
– Complex CHO that does not provide energy
– Provides bulk in large intestine
– Helps to move undigested food through the
digestive tract, prevents constipation and reduces
the risk of colon cancer
– Whole grain wheat bran, corn, rice, corn bran, and
rice bran
– Fruits and vegetables are good sources of fiber
– It is recommended that you consume between 20
and 35 grams of dietary fiber a day
Fats
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Long term energy
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9 calories per gram of fat / 30% of your diet
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Fat compounds are also called Lipids
– A fatty substance that does not dissolve in water
– many hormones, including sex hormones are
made for lipids
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Transportation for fat soluble vitamins
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Fat takes a longer time to digest
Fats
(continued)
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Saturated-Animal fats (LDL- “bad”)
–
–
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no more than 10% of your diet
saturated fats are often solid at room temperature
butter and lard
palm oil and coconut oil
saturated fat has been linked to heart disease,
cardiovascular disease, and some forms of cancer
Unsaturated - Plant source (HDL- “good”)
– vegetable oils and fish oils
Fats (continued)
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Unsaturated fats - Plant source (HDL)
mainly vegetable oils and fish oils
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2 types: Mono- & polyunsaturated
Monounsaturated - These include safflower, sesame
and sunflower seeds, corn and soybeans, many nuts and seeds,
and their oils.
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Polyunsaturated - These include canola, olive and
peanut oils, and avocados.
*Both polyunsaturated and monounsaturated fats may
help lower your blood cholesterol level when you use
them in place of saturated fats in your diet. But a
moderate intake of all types of fat is best
Cholesterol
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Cholesterol is a fat-like substance found in
some foods of animal origin
Cholesterol is also produced by the liver
Production of Vitamin D
Production of certain sex hormones
Body makes all the cholesterol it needs
HDL Cholesterol
– good cholesterol (protects against heart disease)
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LDL Cholesterol
– bad cholesterol causes plaque build-up, clogs
arteries, restrict the supply of oxygenated blood to
the heart which can result in a heart attack
Vitamins
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Help regulate certain chemical reactions in the body
Vitamins D and K are the only vitamins that the body can
make
Vitamins do not supply energy
Fat Soluble Vitamins
– Absorbed, stored, and transported in fat

– A,D,E,and K
– Excess is stored in the liver or skin, and may be toxic
Water Soluble Vitamins
– Dissolve in water and pass easily into the blood during
digestion
– Body doesn’t store them so they need to be replenished
– B and C
– Excess is excreted in urine
Vitamins - Fat Soluble
(continued)
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Vitamin A- dairy, fruits, green/yellow vegetables
– Maintains healthy eyes, skin, teeth, bones
– Deficiency - night blindness, impaired growth
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Vitamin D-meat and dairy
– Helps build bones and teeth
– Deficiency - Rickets (inadequate growth of bones & teeth)
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Vitamin E-green veg. and whole-grain cereals
– Prevents destruction of red blood cells
– Deficiency - red blood cell rupture causing anemia
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Vitamin K-leafy green veg. and cheese
– Assists with blood clotting, bone growth
– Deficiency - slow clotting of blood, hemorrhage
Vitamins - Water Soluble
(continued)
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Vitamin C-citrus fruits, green leafy veg., potato, tomato
–
–
–
–
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Needed for normal development of connective tissue
Helps absorb the mineral iron
Wound healing
Deficiency - Scurvy (slow healing of wounds, bleeding gums)
Vitamin B (B1,B2,B3,B6,B12,)-whole-grain, green
leafy veg., wheat germ, fish, liver
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–
–
–
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Assists with conversion of carbohydrates
Assists with nerve cell function
Maintenance of normal metabolism
Necessary for formation of red blood cells
Deficiencies
• Pellagra (soreness on mouth, diarrhea, irritability, depression)
• Anemia
Minerals
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Minerals are divided into two categories
– Macrominerals- needed in large amounts
in the body
– Microminerals or trace minerals
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Macrominerals
– calcium, chlorine, magnesium, phosphorus, potassium
sodium, sulfur
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Micromineral
– and trace minerals include chromium, fluorine, copper,
iodine, iron, manganese, zinc
Minerals
(continued)
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Sodium and Chlorine are two minerals that
regulate fluid balance
– Dissolved salts are called electrolytes
– Ordinary table salt is a major source of sodium
– Too much sodium has been linked to high blood pressure,
fluid around the heart, kidney problems, and irregular heart
beat
– Daily sodium intake should be less than 3,000 mg.
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Calcium and Magnesium
– Bone growth and development
– Muscular contractions and relaxation
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Iron
– Helps prevent fatigue
– Helps build red blood cells
Minerals
(continued)
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Potassium
– Helps maintain normal metabolism
– nerve and muscle function
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Zinc
– Needed for digestive enzymes
– healing of wounds
– plays a role in respiration
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Chromium
– necessary for proper blood sugar regulation
– proper insulin activity
Water
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You need @ least 2 quarts or 64 ounces a day.
Makes up two-thirds (65-70%) of your body
Keeps levels of other nutrients in balance
Regulates body temperature
Transports water soluble vitamins
Allows for the passage of gases, nutrients, and
wastes
– check the color of urine to find out it you are drinking enough water
(dark urine means you need to increase your water intake)

A state of dehydration may occur if you lose more water than
you take in.
– dehydration may occur as a result of heavy physical activity,
vomiting, diarrhea, or fever
Tap vs. Bottled:
http://www.ehso.com/ehshome/DrWater/drinkingwater.php#Ov
erview
Herbal Supplements
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Come from roots, berries, seeds, stems, leaves, buds,
or flowers
Creatine
– Made in the liver, kidney, and pancreas
– Excess use could be linked to cramping, dizziness, nausea, diarrhea,
dehydration, muscle strain, high blood pressure, abnormal liver and
kidney function
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Protein supplement
– Soy and whey energy drinks
– One gram of protein per pound is needed according to fitness
experts
– Any excess is converted to fat, not muscle
http://www.hcvadvocate.org/library/herb_glossary.asp
Sports Drinks
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Are they really beneficial?
They contain electrolytes
– A nutrient that becomes electrically
charged when in a solution
– Potassium and sodium are electrolytes
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Eat foods with potassium, moderate
sodium intake, and drink plenty of water
Sports Drinks – Cont.
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Only designed to replace salts lost
Not necessary unless an individual
loses more than 3 quarts of water
(about 6 pounds of weight)
People lose more water than salts, so
the water needs to be replaced
Protein and Carb. Loading
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Carb. loading is supposed to load the muscle
with glycogen prior to strenuous physical
activity
Experts have mixed opinions
Protein loading is done to increase muscle
size
Exercise increases muscles, not protein
Dietary Guidelines for Americans
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Eat a variety of foods
Maintain a healthy weight
Choose a diet low in fat, saturated fat, and
cholesterol.
Eat plenty of fruits, vegetables, and grain products.
Use sugar in moderation
Use salt and other forms of sodium in moderation
Drink alcohol in moderation
90 percent of people who diet gain it back within 1
year
Calories
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Calories is defined as the amount of energy
you obtain from food
One pound = 3,500 calories
– Eating 500 fewer calories per day will result in the
loss of 1 pound of body fat per week
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Males= 2,000-2,800
Females= 1,800-2,400
Food Guide Pyramid
1. Orange= Grains
2. Green= Vegetables
3. Red= Fruit
4. Yellow= Fats and oils
5. Blue= Milk and dairy
6. Purple= Meats, beans, fish, and nuts
DAILY RECOMMENDATIONS
14-18 year olds
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GRAIN/BREAD= 6-8 ounces
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VEGETABLE= 2.5-3 cups
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FRUIT= 2 cups
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OILS= 5-6 teaspoons
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MILK/YOGURT/CHEESE= 3 cups
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MEAT/BEAN= 5-6 ounces
Food pyramid
Myplate
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http://www.choosemyplate.gov/
Food Labels
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Light/Lite- calories have been reduced by at least 1/3 or the fat/sodium
has been reduced by 50%
Less- the food contains 25% less of a nutrient or of calories than the
comparable food product
Free- food contains 0 or an insignificant amount
More- food contains 10% more of the Daily Value for
vitamin/mineral/protein/or fiber
High, Rich, or Excellent Source Of- 20% or more of the Daily Value for
vitamin/mineral/protein/or fiber
Lean- meat, poultry, fish has less than 10 grams of total fat, less than 4
gram of saturated fat, and less than 95 mg. of cholesterol
Nutrition Label
Name of the food, net weight or volume, name and
address of manufacturer, ingredients, and nutrient
content are required by law on food labels
Vegetarianism
4% of Americans
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Lacto-ovo
– Dairy (lacto) and eggs (ovo) in addition to plant
sources
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Lacto
– Dairy foods and plant sources
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Ovo
– Eggs and plant sources
– Fortified milk and soy cheese are substituted for
dairy
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Vegan- No meat or dairy
– Plant sources only
– Fortified soy milk and cheese substituted
Food Intolerance

A negative reaction to a food or part of
food caused by a metabolic problem
– Milk, wheat, additives
Some are hereditary- inability to digest
lactose (milk sugar)
Minimize Risk of Foodborne Illness
Clean
Separate
Cook
Chill
Health Problems Related to Diet
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Short Term Effects
–
–
–
–
Fatigue
Bad Mood
Depression
Lack of Sleep
Health Problems Related to Diet
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Long Term Effects
– Obesity
– Heart Disease/Stroke/High Blood Pressure
– Adult-Onset Diabetes
– Cirrhosis of Liver
– Tooth Decay
– Dietary Deficiency Diseases
Dining Out Healthy
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Look for “heart healthy” or “light”
Prepare: without butter or salt,
broiled not fried, meat well-done
Limit mayo, cheese, fat salad dressings
Choose whole-wheat or multi-grain
Limit extra salt and sugar
Skip bacon
Weight-Loss Strategies
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Liquid Diets
– Low caloric intake
– Do not help healthful eating habits
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Fad Diets
– Grapefruit, cabbage soup, Nutrisystem, Slim Fast,
etc.
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Prescription Medication
– Anorectic drugs can help increase serotonin
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Starvation Diet
– Dangerous- not enough blood glucose
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OTC Diet pills
– Side effects, addictive
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Laxatives and Diuretics
– Cause bowel movements or excess urine
Why diet’s don’t work:
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Reduce your Basal Metabolic Rate
Many people cannot go long term on
the restrictive eating plan
They are like people who try to stop
smoking: crabby and irritable
Lower self-esteem
Basal Metabolic Rate (BMR)
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Amount of energy it takes to keep your body
functioning normal when at rest
Differs with age, sex, and body type
On average, you burn about 1000 calories at
rest.
Body Mass Index
BMI
(kg/m2)
19
20
21
22
23
24
Height
(in.)
25
26
27
28
29
30
35
40
Weight (lb.)
58
91
96
100
105
110
115
119
124
129
134
138
143
167
191
59
94
99
104
109
114
119
124
128
133
138
143
148
173
198
60
97
102
107
112
118
123
128
133
138
143
148
153
179
204
61
100
106
111
116
122
127
132
137
143
148
153
158
185
211
62
104
109
115
120
126
131
136
142
147
153
158
164
191
218
63
107
113
118
124
130
135
141
146
152
158
163
169
197
225
64
110
116
122
128
134
140
145
151
157
163
169
174
204
232
65
114
120
126
132
138
144
150
156
162
168
174
180
210
240
66
118
124
130
136
142
148
155
161
167
173
179
186
216
247
67
121
127
134
140
146
153
159
166
172
178
185
191
223
255
68
125
131
138
144
151
158
164
171
177
184
190
197
230
262
69
128
135
142
149
155
162
169
176
182
189
196
203
236
270
70
132
139
146
153
160
167
174
181
188
195
202
207
243
278
71
136
143
150
157
165
172
179
186
193
200
208
215
250
286
72
140
147
154
162
169
177
184
191
199
206
213
221
258
294
73
144
151
159
166
174
182
189
197
204
212
219
227
265
302
74
148
155
163
171
179
186
194
202
210
218
225
233
272
311
75
152
160
168
176
184
192
200
208
216
224
232
240
279
319
76
156
164
172
180
189
197
205
213
221
230
238
246
287
328
Body Mass Index
Risk of Associated Disease According to BMI and Waist Size
BMI
Waist less than or equal to
40 in. (men) or
35 in. (women)
Waist greater than
40 in. (men) or
35 in. (women)
18.5 or less
Underweight
--
N/A
18.5 - 24.9
Normal
--
N/A
25.0 - 29.9
Overweight
Increased
High
30.0 - 34.9
Obese
High
Very High
35.0 - 39.9
Obese
Very High
Very High
40 or greater
Extremely Obese
Extremely High
Extremely High
WEIGHT
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Overweight
– A person is heavier than the standard weight
range for his/her height

Obesity
– Having an excess amount of body fat

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**Athletes may be overweight because of
excess muscle rather than fat
Underweight
– A person is less than the standard weight range
for his/her height
Eating Disorders
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Anorexia
– Constant dieting: to little eating: to no eating
– Affects CNS-Depression-Death
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Bulimia
– Binges on food, then purging
– Teeth, Heart Muscle, Glands

Binge Eating
– Loss of control over eating behavior and the
consumption of excess amounts of food within a
short period of time
Anorexia Nervosa
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Anorexia: 1% of teenage girls
– Not eating to the point where weight is 15% below
ideal body weight.
– Obsessive fear of becoming overweight.
– Inaccurate perception that one is overweight.
– The use of compulsive rituals to lose weight.
– 90% of the anorexia cases involve women.
– Appears to run in families.
– Reasons include peer and societal pressure to be
thin, fear of sexuality, and family conflicts.
Anorexia Nervosa

Anorexia Symptoms:
– Eliminate foods from their
diet; skip meals; exercise
obsessively; they begin to
feel fat.
– Menstrual periods may stop.
– Brittle nails and hair,
constipation, anemia,
swollen joints, feeling cold
all the time, sores that do
not heal, difficulty in thinking
and concentrating.
– Over a ten year period,
women can die having one
of the following
complications:
•
•
•
•
Infections of the body
Mineral loss
Heart rhythm disturbances
Suicide
Bulimia
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Bulimia:
– “Binge” and “Purge” eating disorder.
• Binge= Rapid consumption of large quantities of food.
• Purge= Self-induced vomiting and/or overuse of laxatives.
– Usually begins in early or middle adolescence.
– Studies show that it can be from a chemical malfunction in the brain
and possibly from birth
– Affects predominantly young females.
• Statistics range from 4.5 to 18% are affected by bulimia.
– Bulimia is more common among women than anorexia nervosa.
Bulimia
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Bulimia Symptoms:
– Depression after a binge-purge episode.
– Physical Effects:
•
•
•
•
•
•
•
•
•
Fatigue/Weakness
Constipation/Bloating
Swollen salivary glands
Erosion of tooth enamel.
Sore throat (from stomach acids by repeated vomiting).
Dehydration
Loss of potassium.
Tearing of the esophagus (caused by vomiting).
Overuse of laxatives cause dangerous loss of
fluid/minerals.
Anorexia Nervosa/Bulimia

Treatment Options:
– Success rate is good if it is detected early on in
life.
– Hospitalization may be recommended if body
weight drops below 30% below the ideal weight.
– Cognitive Therapy:
• convince people that their view of being overweight is
incorrect.
– Behavioral Therapy:
• Develop a contract for the patient to gain weight in
exchange for certain rewards.
– Family Therapy: Help families to understand the
illness.
Binge Eating
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Most people with binge eating disorder are overweight

Common Symptoms:
–
–
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Eating large amounts of food, even when not physically hungry
Eating until uncomfortably full
Eating alone out of embarrassment at the quantity of food being eaten
Feelings of disgust, depression, or guilt after eating
Complications:
–
–
–
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Diabetes
High blood pressure
High cholesterol
Heart disease
Aerobic vs Anaerobic

Aerobic uses oxygen
– Uses big muscles, maintained continuously for
long periods of time (10 min 3x’s or 20-30 min 1x)
• walking, running, rowing, cross country skiing,
aerobic classes

Anaerobic does not use oxygen
– Short term, concentrated muscle group
• Weight training, football, wrestling, golf
Exercise
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Find one you enjoy
Warm up
Stretch
Workout
Cool down
Stretch
Stretching prevents
injury and soreness
Elements of Health-Related Fitness

Cardiorespiratory Endurance - the ability of the heart, lungs, and
blood vessels to utilize and send fuel and oxygen to the body’s
tissues during long periods of moderate-vigorous activity

Muscular Strength – the amount of force a muscle can exert

Muscular Endurance – the ability of the muscles to perform
physical tasks over a period of time without being fatigued

Flexibility – the ability to move a body part through a full range
of motion

Body Composition – the ratio of body fat to lean body tissue,
including muscle, bone, water, and connective tissue such as
ligaments, cartilage, and tendons
Elements of Skill-Related Fitness

Agility
– Ability to rapidly change the position of the body

Balance
– Ability to keep from falling when a person is still or moving

Coordination
– Ability to use the senses together with body parts during
movement
– Hand-eye or foot -eye

Reaction Time
– Time it takes for a person to move after they hear, see, feel
or touch a stimulus

Speed
– Ability to move quickly

Power
– Ability to combine strength and speed
Principles of a Workout
F.I.T.T.
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Frequency- how often you do the activity
each week
Intensity- how hard you work at the activity
per session
Time/duration- how much time you devote to
a session
Type- which activities you select
Types of Resistance Exercise

Isometric
– Uses muscle tension to improve muscular strength
with little or no movement of the body part
• Push against wall or an immovable object

Isotonic
– Combines muscle contraction and repeated
movement
• Push-ups, pull-ups, sit-ups, using dumbbells

Isokinetic
– Resistance is moved through an entire range of
motion at a controlled rate of speed
• Stationary bike, treadmill, cable machines
Target Heart Rate
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1.
2.
3.
4.
5.
6.
Maximum Target Heart Rate - exercising above this rate can
result in injury
Target Heart Range – keep your target heart within this range
to safely build cardiorespiratory endurance- 70-85%
Minimum Target Heart Rate – exercising below this rate will
not build cardiorespiratory endurance
Penn State Model
Take pulse for 6 seconds and multiply by 10
220 – age= maximum heart rate
Subtract your resting heart rate from maximum heart rate
Multiply the number you arrived at in step 3 by 70% and again by
85%, round to nearest whole number
Add your resting heart rate to the #’s you arrived at in step 4
The results are your target heart range
Benefits of Exercise
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Burns fat and
calories
Increases BMR
Sleep Better
Lowers Cholesterol
Raises Self-Esteem
Reduces
Depression
Slower heart rate
Benefits of Exercise - Continued
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Lowers heart disease risk
Lowers risk of certain cancers
Metabolize sugars better
Increase Oxygen flow
Training at Peak Performance
Nutrition/ Hydration
 Adequate Rest
 Avoid Harmful Substances

– Tobacco, alcohol, steroid,
some supplements
Safety

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Health Screening
Personal Safety
Using Proper
Equipment
Physical Activity Injuries

Weather Related
– Heat Related
• Over exertion- overworking the body
• Heat cramps- muscle spasms that result from
loss of large amounts of salt and water
• Heat stroke- body loses ability to rid itself of
excessive heat through perspiration
– Cold Related
• Frostbite- body tissues become frozen
• Hypothermia- body temp. dangerously low
Minor Injuries

Muscle cramp
– Spasm or sudden tightening of a muscle

Strain
– Damage to a muscle or tendon

Sprain
– Injury to ligament surrounding a joint
Major Injuries



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Prevention
Rest
Ice
Compression
Elevation
Fracture/Break, Dislocation, Tendonitis,
Concussion