NUTRITION AND FITNESS
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Instructional Outcomes
By the end of this course students should be able to:
* Analyze factors that influence personal eating behaviors
* Compare and contrast nutritional value of food groups
* Analyze food labeling, nutritional and ingredient listings
* Describe how dietary guidelines are used to analyze nutritional components of foods
* Compare fad diets with a sound weight loss strategy
* Investigate how nutritional intake and adequate exercise can affect weight control
* Analyze how exercise and eating habits impact predispositions, family traits, and body
types
* Develop specific exercise and weight control strategies
* Compare and contrast individual attitudes about body image with those portrayed in the
media
* Describe how eating disorders effect total wellness
Content Outline
I. Nutritional Value Of Foods
A. Food Pyramid
1. Used as a guide to better eating
2. Practical application of dietary choices
B. Nutritional Content
1. Essential nutrients
a. Protein
b. Carbohydrate
c. Fat
d. Vitamins
e. Minerals
f. Water
2. Recommendations
a. Athlete (special considerations)
b. Pregnant and lactating women
c. Medical problems
d. Age
e. Gender
C. Additives And Preservatives
1. Definition
2. Purpose
3. Advantages and disadvantages
4. Pesticides
5. Steroids
6. Hormones
7. Antibiotics
II. Culture and Diet
A. Family Traditions
1. Regional influences (U.S.)
2. World influences
B. Religious Traditions
1. Different religions
2. Sacred foods
3. Rituals
4. Ceremonies
C. Vegetarianism
1. Types (lacto-ovo, vegan, etc.)
2. Ethics
3. Religion
III. Food Labeling
A. Terminology Clarification
1. Natural
2. Organic
3. Artificial
4. Fat-free
5. Reduced fat
6. Lite
7. Low sodium
8. Salt-free
9. Cholesterol-free
10. Others
B. Ingredients
1. Nutritional information
2. Quantity information
3. Substance similarity (dextrose, fructose, sugar)
C. Recommended Daily Allowance - RDA
1. Dietary guidelines
2. Use of these governmental standards
IV. Personal Eating Behaviors
A. Influences
1. Family/friends
2. Culture
3. Media/advertising
4. Environment
a. Home (what foods are available)
b. Restaurants
c. Seasonal availability
5. Time and money
6. Personal lifestyle
a. Health conditions
b. Fitness
B. Fad Diets (weight-loss strategies)
1. Liquid
2. Diet-pills
3. Fasting
4. Diet supplements
5. Exclusive (all one food source)
6. Diet plans
C. Healthy Eating Patterns
1. Diet as a way of life
2. What is a healthy diet
a. Eat a variety of foods
b. Maintain desirable weight
c. Avoid too much fat, saturated fat, and cholesterol
d. Adequate starch and fiber
e. Avoid too much sugar and sodium
3. Eating out
a. Convenience foods
b. Healthy choices
V. Physical Exercise And Weight Management
A. Principles of Exercise
1. Frequency
2. Intensity
3. Time
B. Type
1. Aerobic
2. Anaerobic (isometric, isotonic, isokinetic)
C. Benefits of Exercise
1. Heart and lung endurance
2. Lowering blood pressure
3. Psychological (reduction of anxiety, stress)
4. Recreation (relaxation)
5. Burns calories (controls weight)
6. Social
7. Increased metabolism
D. Components of Fitness
1. Body composition
2. Flexibility
3. Muscular strength
4. Muscular endurance
5. Cardiorespiratory endurance
a. Individual exercise target heart rate range
(formula: 220 -age = # multiply this new # by 60%, 75%, 80% example: 220 -16 =214
214 x 60% = 128; 214 x 85% = 182. This person should keep their pulse within the range
of 128 to 171 beats per minute during exercise.)
b. Ability to recuperate
1) Immune system improved through exercise
2) Shortened duration of illnesses
E. Weight Management
1. Needs of individual
2. Body fat vs. body weight
3. Weight extremes
a. Obesity
b. Underweight
4. Relationship of food intake to exercise output
5. Smart weight-loss strategies
a. Safe guidelines (gradual weight loss, no starvation)
b. Eat mainly low calorie, low fat foods
c. Burn calories through exercise
d. Eat nutrient dense foods
e. Eat slowly
f. Avoid rewarding self with food
6. Smart weight-gain strategies
a. Increase caloric intake/foods high in complex carbohydrates
b. Eat more frequently
c. Exercise to prevent excess body fat
F. Changing Perceptions About Exercise and Weight Management
1. Heredity (ectomorph, endomorph, mesomorph)
2. Medical condition - i.e., heart disease, hypertension, diabetes
3. Environment
a. Physical - weather, air quality index
b. Peers
4. Misconceptions
a. Expensive
b. Time consuming
c. Too tired
d. Have to be athletic
e. Spot reduction
f. Exercise turns fat into muscle and vice versa
5. Sedentary v. active life style
6. Commitment (exercise as part of life's priorities)
7. Permanently changing lifestyle
VI. Accuracy of Information on Fitness and Weight Management
A. Fitness Issues
1. Finding the right exercises
2. Shoes, clothing, equipment
3. Risks and injury prevention
4. Warm-up/cool-down
5. Safety
6. Nutritional supplements
B. Nutrition and Weight Management Issues
1. Source of information
a. Mass media
b. Peers/family
2. Recent research information
3. Historical perspective (what works and what does not work)
4. Nutrition claims and fads
a. Analyze the truth of the claim
b. Promises quick/easy results - be skeptical
c. Supplies too few calories for energy and health
d. Requires a weight loss aid, such as a pill, etc.
e. Promises spot reducing
f. Claims to increase muscle mass
VII. Individual Perceptions of Body Image
A. Expectations (Social vs. Personal)
1. Likes and dislikes
2. Age and gender
3. Idea of "perfection"
4. Unrealistic expectations
a. "quick fix" of working out
b. Use of steroids
B. Standards Set By Media
1. Advertising
2. Entertainers ("stars")
VIII. Diet Related Problems
A. Anorexia and Bulimia
1. Definition
2. Causes
3. Emotional and physical consequences
4. Coping mechanics
5. Socio-economic
6. Treatment/support groups
B. Malnutrition
1. Lack of calories and nutrients
2. Population (ex: Ethiopia, homeless) 3. Social ramifications - lost generations/genocide
4. Treatment
5. Conditions - (i.e., Kwashiorkor, anemia, osteoporosis, scurvy)
C. Obesity/Compulsive Overeating
1. Causes
2. Emotional and physical consequences
3. Coping mechanisms
4. Socio-economic
5. Treatment/support groups
Content Resources:
Discover Decisions for Health, Educational Assessment Publishing Co., 1993.
Food Science and You, Glencoe, MacMillan/McGraw Hill, 1994.
Nutrition, Health Facts Series, ETR Associates, 1994.
Glencoe Health, MacMillan/McGraw-Hill, 1994.
Fitness, Health Facts Series, ETR Associates, 1994.
Perspectives on Health, D. C. Heath and Company, 1994.
Improving Physical Fitness, Glencoe Health, MacMillan/Mcgraw-Hill, 1994.
Activity Resources:
How to Survive Teaching Health, Parker Publishing, 1990.
Comprehensive School Health Education, Second Edition, Meeks Heit Publishing
Company, 1996.
Body Image and Eating Disorders, Choosing Health Series, ETR Associates, 1997.
Entering Adulthood: Looking at Body Image and Eating Disorders, ETR Associates,
1991.
Fitness and Health, Choosing Health Series, ETR Asssociates, 1997.
Videos:
"The Secret Life of Mary Margaret: Portrait of a Bulimic," V4159
"Real People: Coping With Eating Disorders," V4871
"Nutrition Facts," V4877
"Cholesterol: What You Can Do" V3957
"Eat Well, Be Well: The Seven Dietary Guidelines and Eating a Variety of Foods,"
V1003
"Eat Well, Be Well: Eating Foods with Adequate Starch and Fiber," V1004
"Eat Well, Be Well: Avoiding Excess Sugar, Sodium, and Alcohol," V1005
"Eat Well, Be Well: Maintaining Ideal Weight and Avoiding Excess Fat, Saturated Fat,
and Cholesterol," V1006
"Food Guide Pyramid," V3968
"Student Body Workout," V1486
"Dying To Be Thin," V5355
"Eating Disorders," V5373
"The Real Scoop About Diet and Exercise," 12 min., V5856
"Slim Hopes, Advertising and the Obsession With Slimness," 30 min., V5851
"Looking Good, Feeling Good," V3382, V3383 (set of two videos)
"Hidden Fat," 8 min., V5736