Nutrition/DietUnit Review#3

  1. What are five kinds of exercises?

a.)Aerobic exercise b.)Anaerobic exercise c.)Isometric exercise d.)Isotonic exercise e.)Isokinetic exercise

  1. How can you develop cardiorespiratory endurance using the FITT formula?
  • Frequency: Participate in physical activity three to five days a week. Start with three days and work up to five. Training less than three does not produce fitness benefits, more than five can lead to injury and can stress your immune system
  • Intensity: Perform physical activity at your target heart rate.
  • Time: The length of time depends on your intensity level. Perform physical activity until you have used 1.8 calories for each pound you weigh.
  • Type: Choose aerobic activities, such as: aerobic dancing, backpacking, badminton, basketball, bicycling, jogging, jumping rope, swimming, walking, etc..
  1. How can you develop muscular strength and endurance using the FITT formula?
  • Frequency: Train with weights two to four days a week. Rest one day between workouts.
  • Intensity: Keep a record of the amount of resistance and number of repetitions you do. A heavy weight and a low number of repetitions (1-5) build muscular strength, a lighter weight and a high number of repetitions (20-25) build muscular endurance.
  • Time: Perform 8-12 repetitions of each exercise to build muscular strength and endurance. Perform three sets for maximum fitness benefits.
  • Type: Choose exercises using your own body for resistance. Choose exercises using free weight or weight machines for resistance.
  1. How can you develop flexibility using the FITT formula?
  • Frequency: Perform stretching exercises two to three times a week.
  • Intensity: Hold each stretch for 15-30 seconds. Rest for 30-60 seconds between each stretch. Perform each three to five times.
  • Time: Include exercise to stretch the muscles that work each of the major joints in the body.
  • Type: Safest type of stretching is static stretching. Use great care when doing ballistic type stretching.
  1. How can you develop a healthful body composition using the FITT formula?
  • Frequency: Participate in physical activity three to five days a week.
  • Intensity: Perform physical activity at your target heart rate
  • Time: The length of time you perform physical activity will depend upon the intensity.
  • Type: Choose aerobic activities.

6. What are five reasons why some teens are at risk for developing eating

disorders?

a.)Some teens place too much emphasis on their appearance. b.) Some teens are uncomfortable with their bodies when they develop secondary sex characteristics. c.) Some teens are perfectionists. d.) Some teens feel their live are out of control. e.) Some teens are not able to express their emotions.

  1. What are the facts about anorexia nervosa: the causes, symptoms, associated health problems, and treatment?
  • Causes: Teens with anorexia are obsessed with being thin. They do not recognize when they are dangerously thin. When they look at their bodies in the mirror, they see themselves as fat even when they are very thin. They often feel inadequate and controlled.
  • Symptoms: a weight loss of 15% or more below desirable weight; dehydration and constipation; abdominal pain and nausea; hair loss; hormonal changes; damage to heart, kidneys, and other body organs; decrease in heart rate and blood pressure; impaired immune system function; absence of menstruation in females; malnutrition; obsession with exercise; Often good students and are obedient and respectful.
  • Associated health problems: Without treatment, 10% of teens with anorexia will die. Other teens with anorexia will have permanent damage to body organs.
  • Treatment: A treatment plan is developed that deals with physical and emotional health problems. Often, the family is involved in therapy.
  1. What are the facts about bulimia: the causes, symptoms, associated health problems, and treatment?
  • Causes: Want to lose weight; Obsessed with their body shape and size; Unsuccessful in following a strict diet; Negative body image; Insecure and depressed; Hide feelings from others.
  • Symptoms: Binge in private, eating regular amounts when with others; Turn to starvation to lose weight, followed by episode of binging, followed by purging to ride body of food; Think about food constantly and plan each binge carefully; Exercise and diet excessively between binges; Have one secret place in which to binge, such as closet.
  • Associated health problems: Dissolved tooth enamel; Tooth decay; Sore gums; Enlarged salivary glands; Swollen cheeks; Water loss; Depletion of potassium; Increase in blood pressure; Damage to the colon, heart, and kidneys; Impaired bowel function
  • Treatment: Involves a team of professionals—physicians, nurses, dentists, dietitians, and mental healthy professionals. A plan is developed that deals with physical and emotional health problems.
  1. How do teens with anorexia differ from teens with bulimia?
  • Anorexia: Often females age 14 to 18; Are very thin; Deny their behavior; Deny they are hungry; Withdraw from others; Do not have menstrual periods; Resist treatment.
  • Bulimia: Are often females age 15 to 24; May have normal weight; Are aware of their behavior and feel guilty but cannot change; Recognize they are hungry and want to eat; May be outgoing and social; May have irregular menstrual periods; Are more likely to get help when they are confronted with their behavior
  1. What are the facts about binge eating disorder and obesity: the causes, symptoms, associated health problems, and treatment?
  • Causes: Lack self-respect; Have negative self-esteem; Have a negative body image; Have frequent bouts of depression; Not feel accepted by peers; Withdraw from social activities; Substitute eating for relationships.
  • Symptoms: Binging two or more times per week for six months; Cannot resist the urge to eat when presented with food: Eat too much, too often; Obsessed with eating; Have difficulty expressing emotions and coping; Most teens with this disorder are overweight; May stuff themselves in private while pretending to diet when they are with others.
  • Associated health problems: Skeletal difficulties due to need for bones to support extra weight; Increase in heart rate and blood pressure; Increased risk of developing cardiovascular diseases, high blood pressure, diabetes, and certain types of cancer.
  • Treatment: Must deal with physical and emotional problems. Weight loss plan with medical supervision. Regular blood tests. Must be under supervision in order to help stick with eating plan. Without positive support from family and friends may easily relapse and begin overeating again.