CHAPTER 6
M A N A G I N G W E I G H T A N D B O DY
COMPOSITION
LESSON 1 – MAINTAINING A HEALTHY WEIGHT
1.
What is body image?
• The way you see your body.
List 2 factors that affect your body image.
• Media images.
• Attitudes of family and friends.
2. Explain why maintaining a healthy weight is
considered a matter of energy balance.
• The calories you consume must equal the calories
you burn.
LESSON 1 - CONTINUED
3. Explain why foods high in fats provide more calories
per gram than do foods high in carbohydrates and
proteins.
• Fats supply 9 calories per gram, carbohydrates and
proteins supply 4 calories per gram.
4. How many calories equal one pound of body fat?
• 3,500
If someone eats 500 extra calories per day for a week,
how much weight will he or she have gained at the end
of the week?
• 1 pound
LESSON 1 - CONTINUED
5. Name 6 factors that influence your appropriate weight.
• Gender, age, height, body frame, growth rate, metabolic
rate, and activity level.
6. Define the term body mass index.
• Ratio that allows you to assess your body size in relation to
your height and weight.
State the formula to determine body mass index.
• BMI = weight (in pounds) X 703/(height(in inches)) 2.
LESSON 1 - CONTINUED
7.
What is body composition?
• Ratio of body fat to lean body tissue.
Name 2 factors that affect body composition.
• Diet
• Fitness
8. List 3 factors that are linked to people being
overweight.
• Consuming excess calories.
• Physical inactivity.
• Genetics.
LESSON 1 - CONTINUED
http://www.cdc.gov/healthyschools/obesity/obesity-youthtxt.htm
http://www.cdc.gov/healthyschools/obesity/facts.htm
9. List 3 suggestions that might help you formulate a
weight-management plan.
• Target your appropriate weight.
• Set realistic goals.
• Personalize your plan.
• Put it in writing.
• Evaluate your progress.
LESSON 1 - CONTINUED
10. List 2 strategies for healthy weight loss.
• Eat 1,700 to 1,800 calories daily to meet your body’s
energy needs.
• Eat low calorie, nutrient dense food.
• Include your favorite foods in moderation.
• Drink plenty of water.
11.List 2 strategies for healthy weight gain.
• Increase you calorie intake.
• Build muscle.
LESSON 1 - CONTINUED
12.List 2 benefits of a regular physical activity
program.
• It helps relieve stress.
• Helps promote a normal appetite response.
• Increases self-esteem.
LESSON 2 – FAD DIETS AND EATING DISORDERS
1. What are fad diets?
• Weight loss plans that are popular for only a short
time.
LESSON 2 - CONTINUED
LESSON 2 - CONTINUED
2. Name 4 weight loss strategies that can cause serious health
problems.
• Fad diets
• Liquid diets
• Fasting – Eating nothing for a short period of time.
• Diet pills
3. What is weight cycling?
• Repeated pattern of loss and regain of body weight.
• Common in people who follow fad diets.
What pattern of weight loss is generally the best strategy?
• Slow and steady.
http://www.cdc.gov/healthyweight/losing_weight/index.html
LESSON 2 - CONTINUED
4. Define the term eating disorder.
• Extreme harmful eating behavior that can cause serious illness
or even death.
5. Name 3 possible causes of eating disorders.
• Poor body image.
• Social/family pressures.
• Genetics?
6. What percentage of people who suffer from eating
disorders are male?
• 10%
LESSON 2 - CONTINUED
7. Anorexia Nervosa – a disorder in which the irrational
fear of becoming obese results in severe weight loss from
self-imposed starvation.
LESSON 2 - CONTINUED
Bulimia nervosa – disorder in which some form of
purging or clearing of the digestive tract follows
cycles of overeating. Damage to teeth and
esophagus.
LESSON 2 - CONTINUED
Binge eating disorder – disorder characterized by
compulsive overeating, consume huge amounts of food at
one time but try not to purge.
8. What are the typical symptoms of anorexia nervosa?
• Extremely low calorie intake.
• Obsession with exercise.
• Emotional problems.
• Unnatural interest in food.
• Distorted body image.
• Denial of an eating problem.
LESSON 2 - CONTINUED
Describe the treatment for anorexia nervosa.
• May include a stay at a clinic or hospital.
• Psychological treatment.
9. What are 2 ways a person with bulimia uses to
purge food from the body?
• Vomit.
• Take laxatives.
LESSON 2 - CONTINUED
10.List 4 health consequences of each of the eating
disorders listed below.
Anorexia nervosa
• Females may stop menstruating.
• Loss of bone density.
• Low body temperature.
• Low blood pressure.
LESSON 2 - CONTINUED
Bulimia nervosa
• Dehydration.
• Irregular heartbeat.
• Stomach acid destroys tooth enamel causing
tooth decay.
• Damage to the esophagus.
LESSON 2 - CONTINUED
Binge eating disorder
• Unhealthful weight gain.
• High blood pressure.
• High cholesterol.
• Higher risk of certain cancers.
11.Describe the help that should be sought for a
person with an eating disorder.
• Professional medical and psychological help.
LESSON 3 – NUTRITION FOR INDIVIDUAL NEEDS
1. In what way does your body’s need for nutrients
change when you are training for sports or
competition?
• Active individuals need more nutrient dense foods.
2. Whys is it important to replace fluids lost during
physical activity, especially in hot weather?
• Avoid dehydration and heatstroke.
3. Name one danger of dehydration.
• Imbalance of electrolytes.
LESSON 3 - CONTINUED
4. What guidelines should you follow to prevent
dehydration and ensure rehydration with heavy
workouts.
• 16 to 24 oz. 2 to 3 hours before heavy workout.
• 6 to 12 oz. every 15 to 20 minutes during heavy
workout.
• Drink 16oz. For every pound lost through sweat.
LESSON 3 - CONTINUED
5. What is the recommended rate for weight loss?
Weight gain?
• One half to one pound per week.
• One to two pounds per week.
6. When should you eat before competition? What type
of meal is recommended?
• 3 to 4 hours.
• High in carbohydrates and low in fat and protein.
7. Define the term vegetarian.
• Person who eats mostly or only plant foods.
LESSON 3 - CONTINUED
8. List 3 reasons a person might choose to eat a
vegetarian diet.
• Religious/cultural reasons.
• Concern about conditions in which animals are
raised/slaughtered.
• Reduced risk of cardiovascular disease/certain
cancers.
LESSON 2 - CONTINUED
9. List 3 facts that vegetarians and vegans need to
know to be able to plan and eat a balanced diet.
• Vegetable proteins are incomplete.
• Need to get enough iron, zinc, and B vitamins (most
often found in meat).
• Need vitamin d and calcium (other than dairy).
10.Give one example when taking a vitamin
supplement may be appropriate.
• Older adults/pregnant/recovering from illness.
LESSON 3 - CONTINUED
Give one example when taking a vitamin supplement
might be risky.
• Some herbal supplements have dangerous side effects.
11.Explain why it is important for pregnant females to
eat healthfully and to avoid harmful substances.
• Developing fetus depends on mother for all its needs.
Name 3 nutrients that females are encouraged to
increase when they are pregnant.
• Folate, iron, and calcium.
LESSON 3 - CONTINUED
12.Explain why variety is important in a young child’s
diet.
• Provides energy and nutrients needs for growth.
13.List 2 reasons some older adults may have
difficulty meeting their nutritional needs.
• Need to eat fewer calories to manage their weight.
• May have to follow a strict diet due to health issues.