2.1.2 Quiz: Physical Fitness, Health 9 2.1.2 Physical fitness, 2.1.4 Quiz Good Nutrition, Health 9 apex 2.2.2, Health 9 2.2.4 Eating disorders, 2.4.2 Test (CST): Fitness and Nutrition, 2.3.3 Quiz: Setting Goals and Formulating a Plan, apex 2.4.2 test...

What are some parts of a personal health plan?

1.) Nutrition 2.) Weight management: maintaining a healthy body weight helps you feel better and also makes it easier to be physically true. 3.)Physical fitness: you should plan for about one hour of physical activity in your daily routine.

Benefits of physical activity

mental clarity improves sleep patterns Increases BMI ( body mass index)

What is over consumed in the United States

Salt and overly processed food, Red Meat

What foods did the "The 2015 Dietary Guidelines for Americans" say are over-consumed?

Salty foods and animal fats.

long-term effects of bulimia.

fatigue, gum disease,

vitamin B12 supplement

good for vegetarians

A long-term effect of anorexia might include

hair loss

Affects of sedentary lifestyle

lack of energy increased chance of disease obesity Depression Poor body composition Low cardio endurance Poor immune system Heart disease

BMI chart-I am 6'3 and weigh 190pounds I am

normal

BMI chart- I am 5'11 and weigh 205 pounds I am

overweight

Common nutrients that are deficient

potassium, folate, Vitamin A, iron, Vitamin C

Who will get the most benefit from a folic acid supplement

pregnant women

Activities that fall under guidelines that fall under teenagers daily physical activity

rock climbing, yoga, gymnastics, bicycling

Which of these best describes an anorexic person's body image?

they see themselves as fat and unhealthy

Why is it important to be physically active?

to have a healthy state of mind.

long-term effects of binge-eating disorde

obesity, heart disease

Aspiration Pneumonia

A lung infection caused by the inhalation of food.

Physical Activity

An activity that involves bodily movement.

How can you obtain vitamin E?

Dark green, leafy vegetables, fish, nuts, seeds, and vegetable oils are the best food sources of vitamin E.

Pseudoscience

Information that is presented as science but has not been tested with reliable scientific methods.

associated with obesity

binge eating, abnormally high body mass

How will your health most likely be affected if you follow the recommended guidelines for sleep, rest, and physical activity?

1. Body composition will improve 2. Social relationships will improve. 3. Academic performance will improve

How can anger affect eating habits?

1. It can reduce appetite. 2. It can lead to poor food choices

How do you determine your BMI?

1. Weigh yourself in pounds with shoes and wearing little clothing. 2. Measure your height in inches using a yardstick or tape measure. 3. Multiply your weight by 703, divide your height and divide by your height again. 4. BMI values from 18.5-25 are in the normal range.

What question could you ask that would help you evaluate the safety and healthfulness of this product?

1. Where can I read the scientific research? 2. Where was the research published and who authored it? 3. research associated with the product's main ingredients.

What are 4 things that should be taken into account when creating a physical fitness action plan?

1.) Back-up plan 2.) Facilities- some activities require specialized facilities (rope for climbing) 3.) Weather conditions 4.) Equipment (mountain gear, goggles, gloves)

What are the steps for developing a personal plan for nutrition?

1.) Log your food intake in a food journal. 2.) This information can help you identify what needs to be changed, improved, or kept the same in your diet. 3.) As you log dietary information in your food journal, look for local food resources that can benefit your personal health plan.

What are the 6 groups of nutrients that are required?

1.) Proteins: nutrients your body uses for building and maintenance. 2.) Minerals: needed for growth and development. 3.) Water: most important nutrient in the body. Makes up more than half of a person's body mass. 4.) Carbohydrates: your body's main source of quick energy. 5.) Fats: used by the body as long-term energy-storage molecules. 6.) Vitamins: Carbon-based compounds required in small amounts for normal growth and development.

What are three things you can do to manage your weight?

1.) Use BMI or another body composition measure to assess your current condition. 2.) State long-term goal. Create an action plan that includes benchmarks and how and when you will measure your progress. 3.) Congratulate yourself on your success.

Which of these is most likely to contain research-based findings

1.A university's website 2. A U.S. government website 3. A professor at a well-respected university

Multiple Choice: Which combination of servings is likely to provide the widest variety of vitamins and minerals?

2 cups raw spinach, 1 medium pear, 1 medium white potato. OR 2 medium carrots, 2 cups raw kale, 1 medium white potato.

True or False: Getting enough vitamin A during childhood can prevent blindness.

True!

True or False: If your goal is to swim across a major river, it is important to have pools and other bodies of water in which to practice.

True!

What is a benchmark? Why is it important in meeting your long-term goal?

A benchmark is a short and concise task you must complete in order to achieve a short-term goal. Long-term goals help you gradually achieve wellness over time.

Personal Health Plan

A detailed plan for wellness. Individualized for each person.

Fad Diet

A diet that is popular for a short time. Fad diets usually promise dramatic improvement or weight loss.

Pseudoscience

A fake or false science that makes claims based on little or no scientific evidence.

Vitamin E

A fat-soluble antioxidant. Antioxidants work to protect your body from damage caused by harmful molecules called free radicals. Vitamin E helps protect cells from being damaged and helps prevent cancer and cardiovascular disease.

Vitamin D

A fat-soluble vitamin that promotes strong bones and teeth and the absorption of calcium.

Grain

A food that comes from the seed kernel of a plant.

What is a health service and how can we evaluate them?

A health service is any service intended to promote or restore health. You can evaluate the, by asking questions: Is the provider regulated by a government or consumer protection agency? Is there empirical evidence to support the effectiveness of the service? For example, regular doctor visits are associated with good health, while regular visits for massage therapy may not be. Are the outcomes of the service clearly defined? For example, a therapy that promotes "overall well-being and positive outlook" is far less clear than one that promotes "pain reduction." If the outcome of a service is vague, its effectiveness is hard to measure. Is the service cost-effective? Cost can take the form of more than just money. Time and other non-financial costs also matter. Are the benefits of the service worth the expense?

Body Mass Index

A measure of body fat derived from comparing a person's height with his or her weight. Abbreviated BMI.

Eating Disorder

A mental illness characterized by an extreme disturbance to one;s diet.

Folic Acid

A nutritional supplement for people who lack sufficient folate in their diets.

Diet

A pattern of food consumption.

Exercise

A physical activity that improves muscular or cardiorespiratory endurance, strength, flexibility, or body composition.

Vegetable

A plant product that contains many important nutrients.

Nutritional Supplement

A product, usually in pill form, that provided a daily dose or more vitamins, minerals, or other under consumed nutrients.

Food Journal

A record of one's food intake. It is used in assessing one's nutritional status.

Fruit

A seed-containing part of a flowering plant.

Nutrient

A substance necessary for growth and development.

Goal

A target you are trying to achieve.

Calorie

A unit of measure for how much energy is contained in food.

Multiple Choice: Which of these should a teenager consume everyday?

A variety of proteins. OR The RDA for calcium

True or False: Obesity is associated with an increased risk of heart disease.

True!

True or False: This picture shows a man who is underweight.

True!

True or False: Drinking milk with dinner can help you stay hydrated.

True.

How can stress affect eating behavior?

A. It can lead to overeating. B. It can decrease appetite. C. It can lead to unhealthful food choices

True or False: Pregnant women can benefit from a folic acid and supplement.

True.

Binge-Eating Disorder

An eating disorder where a person binges but does not purge.

Benchmark

An intermediate step toward meeting a long-term goal.

Dehydration

An unhealthy lack of water.

What are the three types of eating disorders?

Anorexia nervosa, bulimia nervosa, and binge-eating disorder.

Sustainable

Able to be maintained.

Multiple Choice: Which of these is most likely to cause someone to develop an eating disorder?

Ads showing unusually thin models.

What are some important guidelines to maintaining good sleep hygiene?

Amount of sleep- sleep for at least 8 hours per night. (9-10 hours is optimal for adolescents). Bedtimes- Establish a regular bedtime. Even on weekends, it's important to follow a consistent sleep schedule. Exercise- Exercise with good sleep in mind. Perform vigorous exercise early in the day, with more moderate physical activity in the afternoon or early day. Meals- Avoid eating large meals close to bedtime. Also avoid foods that are spicy or contain caffeine, which can keep you awake.

Anorexia Nervosa

An eating disorder in which a person feels overweight despite being underweight.

Bulimia Nervosa

An eating disorder where a person binges and purges.

Health Product

Any item or substance intended to improve health.

Health Service

Any service intended to promote or restore health.

Shortfall Vitamin

Any vitamin that is typically under-consumed within a group or population.

Multiple Choice: Which of these lists the element that should be included as part of any personal health plan?

Assessment, goal setting, action planning

Multiple Choice: Which of these will help you the most in fulfilling the Daily Value for potassium?

Bananas and nuts.

symptom of anorexia nervosa

Being at least 15 percent underweight

What is associated with bulimia nervosa

Binge eating and purging (throwing up)

Multiple Response: How will your health most likely be affected if you follow the recommended guidelines for sleep, rest, and physical activity?

Body composition will improve.

Carbohydrate

Body's main source of quick energy.

Vitamin

Carbon-based compound required in small amounts for normal growth and development.

What are three problems associated with sleep deprivation?

Cardiorespiratory fitness, mental health, immunity.

What are long-term effects of binge-eating?

Can lead to heart disease, stroke, hypertension, diabetes, and other illnesses associated with obesity.

What are long-term effects of bulimia nervosa?

Can lead to tooth decay when stomach acid is released during purging and vitamin deficiencies.

Multiple Choice: Which of these is the best example of a goal for an improved diet?

Consume 50 percent less sodium.

How does your culture affect your diet?

Culture and tradition affects the food choices we make.

Fat-Soluble

Dissolve in, and become part of, fatty tissue.

Matching: Match each daily recommended portion size with the correct food group.

Dairy = 3 cups Fats and oils = 5 Teaspoons Fruits = 1.5 - 2 cups Grains = 6 - 8 ounces

What is a potential outcome of anorexia if the condition is left untreated

Death

What are the 5 food groups?

Fruit, grains, dairy, vegetables, and protein foods.

Multiple Choice: On January 1, an overweight college student, 5'4" tall with a BMI of 15, sets a long-term goal to achieve a normal body composition within six months. Which of these is the best benchmark for him to set for himself?

Gain 5 Pounds by the end of February.

Provide them with accurate information about their disease.

Get advice from a trusted adult about resources for people with their condition.

How can you obtain vitamin c?

Eating fruits and vegetables can help you achieve the RDA for vitamin c. This includes strawberries, melon, tomatoes, cabbage, potatoes, and especially citrus fruits such as lemons and oranges.

Multiple Response: Which of these are among the recommended sleep guidelines for teenagers? Select two correct answers.

Establish a regular bedtime. Get at least nine hours of sleep every night.

Data

Factual information that can be used for making decisions.

True or False: A health body weight is associated with a low BMI

False!

True or False: Saturated fats are an underconsumed nutrient.

False!

True or False: Which it comes to weight loss, faster is better.

False!

True or False: You can add physical activity minutes to your day by using a leaf blower instead of a rake.

False!

True or False: All women should take a folic acid supplement.

False.

True or False: Taking an iron supplement during childhood can prevent blindness.

False.

Multiple Choice: Identify the most likely source of nutrition, locally grown food in your community.

Farmer's market.

Saturated Fat

Fat that is mainly found in meats and dairy.

Trans Fat

Fat that occurs in margarines, shortenings, and many processed foods.

Identify the nutrient that kale and other leafy greens contain in significant amounts.

Folate

What is underconsumed in the U.S.

Folate (vitamin B) and Potassium, Magnesium

Multiple Choice: Identify the nutrient that kale and other leafy greens contain in significant amounts.

Folate.

How do food journals help you?

Food journals will help you analyze your diet by providing data, or factual information that can be used for decision making.

How can you obtain vitamin d?

Foods that naturally contain vitamin D include fat in salmon and tuna, egg yolks, and liver. Milk provides most of the vitamin D in our diets.

healthy choice of activity

Friends choose to meet up for a game of soccer in the early afternoon.

Unhealthy choice of activity

Friends choose to meet up for online gaming after midnight.

Which of these are associated with a positive mood?

Good appetite Healthful food choices

Multiple Response: Identify two long-term effects of bulimia.

Gum disease AND Fatigue.

long-term effects of anorexia

Hair loss, sensitive to cold, starvation

What are long-term effects of anorexia nervosa?

Hair loss, sensitivity to cold, irregular menstrual cycles, depression, vitamin deficiencies, and even death.

Multiple Response: Which of these are associated with an inactive lifestyle? Select the two correct answers.

Heart disease. Poor immune function.

Multiple Response: Which of these are associated with a active lifestyle? Select the three correct answers.

High-quality sleep. Mental clarity. Good body composition.

Promotes physical fitness and Mental health

Hiking Resting after vigorous exercise full nights sleep-regular bed time

How does healthful eating affect body composition?

If you eat healthy, you will have a healthy body composition.

Matching: Match each benefit of the proper amount of sleep to the most appropriate category.

Improved immune function? Physical. Fewer mood swings? Mental. Improved performance on exams? Academic.

What are three reasons for the prevalence of sedentary lifestyles?

Inactivity- We have cars and other vehicles to move us from place to place. Media- Watching TV, playing video games, using computers. Obesity- Lead to heart disease, diabetes, cancer, and other health problems.

Sedentary

Including to little or no little physical activity.

Multiple Response: Which of these are associated with a sedentary lifestyle? Select the two correct answers.

Increased risk of disease. Lack of energy.

Multiple Response: How does Physical activity benefit your health? Select the three correct answers.

It Improves sleep patterns. It promotes mental clarity. It decreases BMI.

What are short-term effects of bulimia nervosa?

It can cause aspiration pneumonia and rapid weight loss.

Multiple Response: How can stress affect eating behavior?

It can lead to unhealthful food choices. It can lead to overeating. It can decrease appetite.

What are 2 things BMI takes into account?

It determines whether a person's amount of body fat falls within a healthy range, and BMI values are calculated using a formula that compares a person's body weight and height.

Multiple Choice: how can having an active social life and a stable emotional well-being promote health?

It reduces stress.

Why is it most important to make sure as you are hydrated?

It's important for proper body function. Your excretory and digestive systems must have water to eliminate wastes and salts.

Mineral

Non-carbon containing compound required in small amounts for normal growth and development.

How can we evaluate health product information found online?

Look for websites that end in gov, edu, and org because they would have the most reliable content. Ask yourself who writes and publishes this site? What is is or her motivation? Is the author likely to make a lot of money from supporting the product? Is there contact info or a place you can go for additional info? Is the site up to date? Check for links to scientific research that supports the author's claims.

Which of these is associated with sleep deprivation?

Mood swings

Vitamin C

Needed for healthy teeth, gums, and ones and helps fight infections and promotes wound healing.

Protein

Nutrients your body uses for building and maintenance.

Fat

One of the three main kinds of food molecules (along with carbohydrate and protein); energy stored molecules for the body.

How can we evaluate health products?

One way is to seek facts based on scientific methods, which are found on websites maintained by the National Institutes of Health, the U.S. Food and Drug Administration, or the Centers for Disease Control and Prevention.

Body Image

One's perception of his or her body composition.

What is associated with binge-eating disorder

Over eating and not throwing up

Multiple Response: Identify three common shortfall nutrients.

Potassium Iron Vitamin C

What are some shortfall nutrients?

Potassium, vitamin C, folate, vitamin D, vitamin E, iron, and magnesium.

What is quackery? Why is it sometimes difficult to identify health services that are based on pseudoscience?

Quackery is a term used to describe a health product or service based on pseudoscience. It can be difficult to distinguish from science. It's often supported by industries, companies, individuals who will profit from its success.

What are short-term effects of anorexia nervosa?

Rapid weight loss.

What are short-term effects of binge-eating?

Rapid weight loss.

Amino Acid

Produces body's protein.

Dairy

Products made from or containing milk.

Vitamin B

Promote a healthy nervous system. Also known as folate, it's involved in producing ans maintaining new cells. It's also a shortfall nutrient.

Identify the nutrient a steak contains in significant amounts.

Protein

How could you best help people with eating disorders?

Provide them with accurate information about their disease.

Which of these is the best source of information about a health product?

Scientific Research, Empiracal Evidence, Medical professionals

Multiple Choice: Which of these is the best way for your family to promote healthful eating choices?

Serve balanced meals at family gatherings.

How can nutritional choices affect your physical health?

Some fad diets call for severe calorie restriction. Calorie restriction will lead to weight loss and lead to vitamin deficiencies. Most fad diets lack key nutrients and are impossible to sustain over time.

Physical Performance

Success at a sport or other physical activity.

Matching: Ted is five feet tall and weighs 100 pounds. Pat is four feet eight inches tall and weighs 120 pounds. Julie is five feet seven inches tall and weighs 110 pounds.

Ted: Normal. Pat: Overweight Julie: Underweight

A good source of information about eating disorders?

The National Institute of Mental Health (NIMH) website

Muscular Endurance

The ability of muscles to do repetitive motions for a long period of time. (Example-pedaling a bike for a long period of time)

Cardiorespiratory Endurance

The ability of the body's circulatory and respiratory systems to supply oxygen to the muscles during sustained physical activity. (Example- Jumping rope: body needs to supply legs with oxygen)

Physical Fitness

The ability to perform demanding physical activities without getting tired.

Flexibility

The ability to stretch and move joints and muscles. (stretching before a run)

Recommended Dietary Allowance (RDA)

The amount of a nutrient a healthy person should eat every day, varying by age and gender.

Muscular Strength

The amount of force a muscle can exert, typically in a one-time burst of effort. (Example- weight lifters: demonstrate by lifting weights)

Daily Value

The approximate daily requirement for a nutrient. Food labels show what percentage of the daily value of each nutrient is contained in one serving.

Obesity

The condition of having an excessive weight for one's height, usually assessed by body mass index (BMI).

Multiple Choice: Which of these resources could tell you your Calorie intake?

The food tracker at www.ChooseMyPlate.gov

Sleep Hygiene

The habits and behaviors that promote healthful sleep patterns.

Deficiency

The lack of a specific nutrient in one's diet.

Wellness

The overall condition of being healthy and satisfied.

Multiple Choice: Which statement about these two restaurant meals is correct?

The picture with vegetables is the more healthful choice.

Weight Management

The process of getting and keeping a healthy body composition.

Body Composition

The proportion of body fat to lean body mass. (lean body mass includes: muscles, bones, water, and connective tissues)

Sleep Deprivation

The state of not getting the proper amount or quality of sleep.

Compare fad diets with good nutrients.

The use of a fad diet can get in the way of good nutrition and healthful living. These diets are not sustainable and tend to be short lived. Good nutrition has all the nutrients you need unlike fad diets.

Purge

To eliminate food after bingeing. This is done by forced vomiting or the abusive laxative, diet pills, or other drugs.

Multiple Choice: Why should you practice good sleep hygiene?

To improve clarity of thought

Why should you practice good sleep hygiene?

To improve clarity of thought

Multiple Choice: Which of these is the best reason for proper nutrition?

To maintain a health body weight.

Multiple Choice: Which of these is the best reason for proper nutrition? (1)

To protect yourself against certain disases.

What is the most likely outcome of bulimia nervosa if the illness is left untreated?

Tooth decay or loss

True of False: you can add activity minutes to your day by riding a bicycle instead of riding in a car.

True!

Empirical Evidence

Verified information. Based on repeated observations or experiments.

Identify the nutrient a meal of lentils and carrots is most likely to contain in significant amounts.

Vitamin A

Water-Soluble

Vitamins that dissolve in water and are easily passed out of the body.

Who will get the most benefit from an iron supplement?

Women at the age to reproduce

How can you obtain vitamin b, folate?

You can achieve the RDA for folate by eating cooked lentils and spinach. Beans and green, leafy vegetables are some of the best sources of folate.

Multiple Choice: Which of these would be the best source of data about your current diet?

Your food journal.

What is a fad diet

a diet that is short lived, unsustainable -you won't stick with it

lentils

a type of peas or beans

What should always be included in a personal health plan for fitness?

a. initial assessment b. Frequent measurements c. goals

Pressure to make weight for the wrestling team

could cause an athlete to have an eating disorder

Ads showing unusually thin models

could cause someone to have an eating disorder

a public service message showing the wide spectrum of healthy body compositions

could help prevent eating disorders

Causes of eating disorders

depression, emotional trauma, media images