Health - Unit Four

Approximate the BMR for a 180-lb, sedentary man over a 24-hour period. Formula: 1 calorie per hour for every kilogram (2.2 lbs) of body weight Sedentary: Add 200 calories per day

180 / 2.2 = 82 82 x 24(hrs) = 1,968 1,968 + 200 = 2,168 calories burned per day. Answers from 2,000 to 2,300 are acceptable.

Define the terms adequate intake and tolerable upper intake level.

Adequate intake refers to a recommendation that's made when specific data isn't strong enough to make it an RDA, but there's enough evidence for general guidelines. Tolerable upper intake level refers to the maximum amount of a nutrient that a person can take without risking adverse health effects

Cameron learned that carrying more weight around the middle could put you at risk for certain conditions. She wants to use a body composition method to determine her body composition and also wants to know about weight distribution. Which method would be BEST to determine all she needs to know? A. body mass index because it compares you to others B. waist to hip ratio because it is not specific but helps determine weight distribution C. an MRI because it uses high speed electrical signals and body mass to determine body composition D. skin fold measurement because the calipers give you an exact calculation of how much fat is located in each area of the body

B

June follows a special diet that does not allow her to eat any milk products. This diet could be __________. A. vegan, lactose-free, or diabetic B. lactose-free, vegan, or ovo-vegetarian C. kosher, lactose-free, or low-sodium D. diabetic, lacto-vegetarian, or low-sodium

B

Luke is 5 feet 11 inches and weighs 170 pounds. Using the body mass index chart as a guide, under which category would he fall? A. underweight B. normal C. overweight D. obese

B

The real advantage to hydrostatic weighing is that it __________. A. can be done anywhere with no equipment B. gives one of the most accurate measurements of body fat C. uses calipers to measure body fat

B

Which of the following BEST represent a good plan for decreasing your BMI? A. measure your BMI; start a program that allows you to eat less and exercise more; reward yourself with your favorite dessert after reaching your goal B. measure your BMI; set goals; record your progress in a journal; when you reach a goal, give yourself a sensible reward C. plan a workout that gives your plenty of cardiovascular exercise; when your reach your weight loss goal, eat your favorite high-calorie food D. skip breakfast to lower your calorie intake until you reach your goal; reward yourself with a new toy

B

Which of the following is NOT true about the body mass index? A. uses statistical data of weight and height across the population B. measures the percentage of one's body fat directly C. relies on a correlation between weight and body fat D. does not account for one's body frame size or muscle content

B

Which of the following statements is TRUE about storage body fat? A. The more storage body fat one has, the better the internal organs can function. B. Storage body fat can be found directly below the skin in the human body. C. It is important to minimize storage body fat because it places too much pressure on the internal organs. D. People have roughly the same amount of storage body fat in their bodies.

B

Describe the difference between a healthy diet and dieting to lose weight.

Dieting is a meal plan set to accomplish a goal. Healthy diets are a lifelong quest for a balanced diet and proper nutrition

Based on the information provided in this lesson, what steps can you take at fast food restaurants to minimize bad nutritional choices?

Strategies to help minimize bad nutritional choices include seeking out nutritional information, avoiding fried or sugary foods, limiting portion sizes, substituting unhealthy sides for fruits and vegetables, and drinking water instead of soda

Why do you think the FDA requires some products to have an "As Prepared" label?

The main reason for including this label is so consumers can be informed when making dietary decisions. For example, a "Hamburger Helper"-type box meal may say it only has 400 calories per serving as packaged. However, once a person gets around to adding all the additional ingredients that didn't come in the box, it may double or even triple the amount of calories per serving

Does the media influence how men perceive their bodies? Why or why not?

The media can affect the body image of a person of any age, gender, or ethnicity. While some arguments can be made that men in general suffer less societal pressure to look a certain way, they are also bombarded with images of extremely muscular, fit men either being pursued by women, enjoying life's luxuries, or both

Explain the differences between serving sizes and portion sizes.

The serving size is a measured portion of food with calculated nutritional information. Serving sizes are found on the food labeling. Portion size is the food that's actually consumed during a snack or meal

Overweight people tend to have faster resting metabolisms.

True

Protein can be found in both animals and vegetables.

True

Eating disorders are frequently accompanied by existing psychiatric and physical illness, including anxiety, obsessive behavior, depression, and __________. A. substance abuse B. stroke C. hemorrhaging D. risk taking

A

Suzanne is following a fad diet. She has started to experience low energy during her workouts, and on a recent trip to the doctor, she found out she has high cholesterol. Which fad diet is Suzanne most likely following? A. low-carbohydrate B. low-fat C. fasting D. diuretics

A

The basal metabolic rate measures the rate at which a person's body burns food and nutrient __________. A. at rest B. under stress C. while exercising D. on average

A

What is the purpose of a diet and why do most people diet?

A diet is a change in eating habits. People diet for many different reasons. The biggest reason is to lose weight.

Your friend Emily has just started a new fitness program and wants to know if a scale is a good way to track her progress. Give your opinion and justify your response with examples from this lesson.

Although a scale will measure one's total body mass, it does not determine the lean-to-fat ratio in a person's body, so it's important to remember that muscle weighs more than fat. Also, it's essential to remember that body fat is necessary for the body to function effectively.

Larissa has a BMI of 30% and a waist measurement of 40. Describe Larissa's body composition, set a reasonable goal for her, and devise a plan to help her accomplish the goal.

Answers will vary greatly but should include that her BMI is too high and the goal should be to reduce her BMI. The plan must include the FITT principles (frequency, intensity, time, type) and show an understanding that, in order to lose weight, you must burn more calories than you take in

Making realistic goals is an important part of creating a healthy body image. How does one determine if a goal is realistic?

Any goal that emphases a quick "fix" is not realistic. Just as it takes time to develop bad habits, it also takes time to unlearn and replace them with good habits. Goals that are planned out over a span of time tend to be more realistic. Also, realistic goals can be vetted by parents, teachers, or medical professionals to ensure they are safe and attainable

According to the Direct Instruction, what is the recommended amount of servings for milk or milk products per day? A. 5 cups B. 3 cups C. 1 cup

B

An individual with heart disease would benefit the most from following a diet that is __________. A. rich in fiber and carbohydrates B. low in sodium, fats, and cholesterol C. free from lactose, fats, or salt D. low in sugar and cholesterol

B

List the health issues involved with binge eating disorder and explain how the disorder perpetuates itself.

Binge eating disorder causes people to become overweight. It also eventually leads to cardiovascular diseases and high blood pressure. The disorder perpetuates itself by creating feelings of extreme guilt in the person afflicted, which lowers resistance towards other episodes of frequent overeating.

Body image is harder to maintain during adolescent years because __________. A. parent give positive comments about their child's body B. everyone is more active C. the body goes through puberty D. metabolism slows

C

Lisa reads so many magazines and they give her all kinds of advice on weight loss and fitness. Which piece of advice would be good for her to follow? A. Eating protein-rich, low-carbohydrate foods is the best way to lose weight. B. Skip midday meals to save calories for dinner. C. Eat frequent, low-calorie, small meals each day. D. If she wants to speed up her metabolism, she has to consume very few calories.

C

This type of fad diet requires long periods of time with no calorie intake. What type of fad diet would this most likely be? A. a liquid diet because there are many nutrients B. a no-carbohydrate diet because there are no calories C. a fasting diet because no calories are consumed D. a surgical solution since no calories are absorbed

C

To apply the FITT principles to eating habits we use __________. A. fitness level of the person, intentions (weight loss or weight gain), types of food eaten, and time of day that food is consumed B. filling the stomach, ingesting healthy foods, tracking progress, and talking it over with a professional C. frequency of eating, intensity of calories contained in foods, times a day that you eat, and types of food you eat D. finding healthy foods you like, intensity of the foods on your plate, temperature of the foods eaten, and tracking your progress

C

Which of the following basic nutrients does NOT contain any calories? A. protein B. carbohydrates C. water D. fat

C

Which of the following is NOT one of the five vegetable categories? A. starchy B. dark green C. leafy D. orange

C

Which of the following is the least likely way that peer groups influence a person's body image? A. providing a forum to gossip about others B. providing a standard to compare oneself against C. providing exposure to new foods D. providing a group with which to exercise

C

Which of the following is typically included in the count of total carbohydrates on a nutrition label? A. sodium B. protein C. fiber D. cholesterol

C

Why might some people find it difficult to follow the MyPlate recommendations? A. The guidelines change often. B. The colors of MyPlate are confusing. C. It is difficult to eat across all food groups. D. It is not possible to customize the guidelines.

C

Explain the difference between nutrient-dense foods and calorie-dense foods. Give an example of each.

Calorie-dense foods are essentially junk foods that are high in calories and high in fat, sugars, or salts. They have little nutritional value and are often called empty calories. Examples of calorie-dense food, or junk food, include soda, cake, pepperoni pizza, and frosted cereals. Nutrient-dense foods have a lot of nutrients for the amount of energy it provides. Nutrient-dense foods include items such as veggie pizza, fresh fruit, 100% fruit juice, and oatmeal

Dwane needs to be careful about eating carbohydrates. What type of diet could he be following? A. lactose-free B. vegetarian C. kosher D. diabetic

D

Mark wants to lose some weight fast, so he decides to take some diuretics. Select the statement that BEST represents the result of this decision. A. These pills will suppress Mark's appetite, causing him to eat less and lose weight. B. This diet will help Mark lose weight, but he needs to be careful that his cholesterol does not go up. C. This diet strategy works well over a long period of time, but eventually, it will cause problems from poor nutrition. D. These pills will cause him to lose water weight and could cause dehydration or potassium deficiency

D

People with a healthy body image will NOT __________. A. set reasonable goals B. compliment themselves C. remember their inner qualities D. obsess about features

D

Which of the following is NOT true about childhood obesity? A. Children who are obese may find it difficult to maintain a healthy body composition as an adult. B. Childhood obesity, which affects numerous children in the US, can be influenced by heredity. C. Childhood obesity can be influenced by lifestyle choices, such as exercise and dietary habits. D. Obese children find that maintaining a healthy body composition is easier as an adult because their metabolism naturally increases.

D

Which of the following is a symptom of Bulimia? a. weight gain b. low blood sugar c. high blood pressure d. acid damage to the esophagus

D

Which of the following must be TRUE for a grain to be called whole? A. The grain must consist of bran and the endosperm. B. The grain has the full value of dietary fiber. C. The grain has been refined. D. The grain contains all three parts of the kernel.

D

Explain why the myth that eating late at night causes weight gain is so popular and the steps a person can take to eat responsibly late at night.

Eating late at night is frequently believed to cause weight gain. The time itself isn't an important function of weight gain. Eating at night tends to push people over their calorie limit for the day, which in turn cause weight gain. Eating foods at night that do not exceed a person's daily calorie limit will not result in weight gain

Explain the difference between essential body fat and storage body fat.

Essential body fat is found within our organs, bones, muscles, and nervous system. It is critical for normal functioning. Storage body fat is located around internal organs and directly below the skin and has numerous functions, such as minimizing heat gain and loss, reducing the impact that falls have on our organs, reducing the effects of aging, and supplying the body with energy when needed

What does the FITT principles stand for and how can it be used to alter body composition?

FITT stands for frequency, intensity, time, and type. These principles can be used to plan how often you will eat, how much food you will eat, when you will eat, and the quality of the food or calories contained relative to the quantity

A serving portion is usually the equivalent to one serving per package or container.

False

Food that is cooked properly can no longer be contaminated.

False

In a diet and exercise program, a good reward for weight loss is a big serving of your favorite high calorie food.

False

The biggest reason people diet is to reduce their cholesterol.

False

When doctors talk about an individual's body composition, they are talking solely about the fat components of the human body.

False

When the body's energy intake is balanced with energy expenditure, an individual will gain weight.

False

In your opinion, why are a person's hands a useful tool when estimating a serving size?

Hands are fantastic tools for estimating serving sizes since we always carry them around and they are scaled to the size of the person to which they are attached. They're a consistent unit of measurement and can be used anywhere.

Compare and contrast the nutritional needs of infants and adults.

Infants rely on breast milk or formula for their nutrients and require extra protein, energy, and fatty acids because their bodies are growing rapidly. Adults need to eat a balanced diet based on MyPlate. The total number of calories needed to maintain a healthy weight decreases with age; however, both groups still need a regular intake of vitamins and minerals.

Explain the difference between the columns commonly found on nutrition labels called "As Packaged" and "As Prepared." Why do some products have both and others only have "As Packaged"?

Nutritional information in the "As Packaged" column is just that: it's a measure of the raw components in a box or processed item. However, on packages with both columns, it's usually not recommended or expected to consume without additional preparation. "As Prepared" takes into account other components that need to be added to the package in order to make it. An example of this could be a cake mix: cake usually requires eggs, butter, or milk in addition to the cake mix. The "As Prepared" column attempts to take these added nutritional sources into account. Simply, "As Packaged" refers to how the nutritional content of the food marketed, and "As Prepared" refers to the nutritional content of the food when it's ready for consumption

If you wanted to measure your body composition and only had a scale and measuring tape, what types of methods could you use?

One could use body mass index, waist circumference, and waist-to-hip ratio

Compare and contrast the health-related problems that severely underweight and overweight people might face.

Severely overweight and underweight people face numerous health issues, but those issues differ for the most part. People who have too much body fat may suffer from such problems as high blood pressure, increased cholesterol, diabetes, and joint and bone disorders. On the other hand, people with too little body fat suffer from altered hormones, loss of menstruation (in women), osteoporosis, and organ failure. The one major consequence that both severely overweight and underweight people face is death.

Consider the nutrition label that is found on food products. Do you believe it provides relevant information to a potential consumer? Why or why not?

Students are free to agree or disagree but must provide rational support for their answer. For instance, a student may observe that the listed serving sizes are misleading, since people may tend to consume all of a product that contains multiple servings. Other students may find that the layout flows in a logical manner and highlights the majority of essential nutrients.

Recall a time when you recognized a false body image in the media. Describe the event and highlight one or more methods the media used to create the unrealistic depiction

Students should list an interaction with the media where they recognized an unrealistic depiction of body image. Examples may include a TV show they just watched, a magazine they read, or a celebrity site on the Internet. Students should be able to recognize in the example that the body image was either digitally/cosmetically altered or an extreme outlier in body type. Comments from either the media or other users that were negative about a person's appearance is another method students might recognize

List four symptoms of food borne illness that should cause you to consult a doctor.

Symptoms of food borne illness include high fever (over 101.5 degrees Fahrenheit), blood in one's stool, prolonged vomiting, dehydration (evidenced by a decrease in urination and feeling dizzy), and diarrhea lasting more than three days

Compare and contrast what types of food products the USDA and FDA regulate. Give an example of each.

The USDA is responsible for regulating meat and agricultural products. Examples include cuts of beef and produce like spinach. The FDA is responsible for regulating other food and health-related items. Examples include processed foods and diet pills

Like his parents, Thomas is short, stocky, and heavyset. Although he exercises regularly and eats a well-balanced meal, his body composition stays the same. Explain what factor is most likely affecting his body composition.

The factor that is most likely affecting Thomas's body composition is genetics. Heredity influences the amount of fat a person possesses, and children with heavyset parents are more likely to be heavyset

List ways that the government assists in eating healthy.

The government makes suggestions on healthy eating by providing guidelines on what and how much to eat each day. In the US, the government provides a food pyramid

Define the two types of carbohydrates important to proper nutrition and name two foods where they can be found for each.

The two types of carbohydrates are simple and complex. Simple carbs take less time for the body to absorb and can lead a person to become hungry again quickly. Examples of foods that contain simple carbs include candy, fruit, milk, and many processed foods. Complex carbs take much longer to be absorbed in the body and can satisfy a person's hunger for much longer. Examples of foods that contain complex carbs are whole-grain pasta, brown rice, and many vegetables

Amount consumed from each food group depends on the age, gender, and physical activity of a person.

True

Because they are both lean, when Mark and Lauren have children, they will most likely have children who are lean.

True

Excess nutrients can be just as detrimental to a person's health as nutrient deficiencies.

True

Foods labeled "fat free" can actually contain less than 0.5 grams of fat.

True

List 5 types of food that should be consumed daily in a healthy diet. Give an example of each type.

Types of foods that should be consumed daily include grains (carbohydrates), fruits, vegetables, dairy, and protein An example of each are as follows: apples, grapes, oranges, and bananas are examples of fruits; lettuce, carrots, corn, and broccoli are examples of vegetables; cheeseand milk are examples of dairy products; meat, fish, beans, and eggs are examples of protien; and bread, cereal, rice, and pasta are examples of grains

What steps should vegetarians take to ensure they get proper levels of protein?

Vegetarians should eat a variety of foods in order to get all nine amino acids. Examples include eating dairy products, nuts, rice, and assorted beans

The media through television, movies, and the Internet can affect a person's body image. Can books also contribute to this problem? Why or why not?

While not traditionally a visual medium, unhealthy expectations can be communicated through print. Diet and relationship books are particularly likely in promoting a negative body image. Students should understand that body image isn't only affected by visual mediums