 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 Work
In 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.
Goal Setting
•When setting goals, use the
acronym S.M.A.R.T.
•S-Specific
•M-Measurable
•A-Attainable
•R-Realistic
•T-Time
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.